Good evening everyone, I got to say that this song really moves me ❤️. Stepping out of my comfort zone is not easy, it’s not easy to go against the current. It’s not easy being judged by people. It’s not easy to believe in something that others might not believe in. BUT you know what’s really hard? Having dreams and not being able to achieve them.
You know what else is crazy? Having something that can change someone’s life & not sharing it with anyone.
I know what I want & what I want is to make my own world not let the world make me. #stephstayfit
I hope this small clip motivates you!
3 2511 November, 2019
It was a close call with what to share with you guys but lower body it is today!⠀
Seeing the snow outside makes me grateful for a good lower body day to get me sweating and this one won't disappoint.😅⠀
More of a Dynamic Day with this one:⠀
A) Box Squats 5x6⠀
Rest 60 seconds in-between sets⠀
B1) Single Leg Swiss Ball Leg Curls 4x10⠀
B2) Russian Step Up Alternating 4x8⠀
Resting 45 seconds in-between⠀
C) Standing Crunch with Pulley 4x15⠀
Rest 30 seconds in-between
Singles day!!! This would have to be my favourite workout because this is when I can go all out and test my limits!
My warmup sets for squats were feeling a little off today but as per usual it all came together once I started my working sets. The first clip is 330 and the second clip is 335! They were a bit wobbly but overall they looked good to me!
My bench was on fire today! The third clip is 240 and it moved beautifully! I got a spot for 230 since that’s where I left off last time, but it moved really smooth so I pushed it a bit today and did 240 without a spotter!
Are you lifting wrong? Here are 7 necessary weight lifting tips you need to know if you’re lifting weights.
I broke it down for you below. To read the entire blog post follow link in bio!
1. Warm up your muscles before you start.
2. Stretch your muscles.
3. Be wise when moving up in weight.
4. Use a spotter for the big boy/girl weight.
5. Never hold your breath during your exercise.
6. Stay symmetrical with your workouts.
7. Don't skimp muscle groups.
For help getting to your fitness goals dm me or sign up to work together. Link in bio!
1 7211 November, 2019
I’m not gonna lie, someone totally walked in on me taking this... but it’s fineee😩🤗 #itwasawkwardaf
4 9211 November, 2019
starting off this week with a killer leg day🙌🏼😍 today i focused on some of my favorite basic workouts and taking each rep nice and slow to make the most out of each workout! i also didn’t do as many workouts as usual and increased the sets on some of the most intense ones... it’s so important to switch up your workouts in various ways from week to week to to shock your body and keep up with progressive overload!😝💪🏼 like and save this workout to try on your next leg day👍🏼
1️⃣ 3x10 on each side: around the world lunges
2️⃣ 4x15: banded barbell hip thrusts
3️⃣ 1x10: heavy barbell hip thrusts, 1x12: light weight burnout set (now shown)
4️⃣ 3x15 on each side: open stance squats
5️⃣ 3x10 on each side: single leg dead lifts
6️⃣ 5x15: leg press (notice the foot placement to target glutes and hammie’s)
7️⃣ 3x15: kneeling band hip thrusts #legday#bootyband#glutes#lowerbody#hipthrusts#workoutoftheday#gymshark#gymsharkwomen
Creating space on the court requires proper balance and control. The ability to decelerate typically comes natural, but well developed technique allows an athlete to decelerate and change direction better than the next person.
Start with bodyweight and work your way into more advanced movements. Don’t have a resistance band? Try falling forward or have a partner lightly push you from behind and catch yourself in a lunge position. Key points are to have good ground contact with the foot and keep the knee in line with foot during the lunge.
Plyometric Boxes are a great way to improve agility, explosiveness, and target lower body strength! The addition of an elevated surface opens a variety of stability and power moves. Increasing heights allow you to mark progress and challenge yourself! Ask Jen for fundamentals or for help putting together a routine! 💚@novaksportssystems 📸@cjs1022
𝐋𝐨𝐰𝐞𝐫 𝐁𝐨𝐝𝐲 𝐃𝐁 𝗪𝐨𝐫𝐤𝐨𝐮𝐭 🏋🏽♀️
When a lot of my clients start they always say how they feel lost in the gym especially with form and technique with compound exercises.
You don’t always have to use barbells and large bumper weights to have a good workout. Using Dumbbells can feel a little less intimidating and you can still have a sweaty session 😅✌🏽
Hopefully this will help someone if your feeling lost in the gym yet want to have a good lower body session 💪🏽
➳𝐓𝐞𝐦𝐩𝐨 𝐆𝐨𝐛𝐥𝐞𝐭 𝐒𝐪𝐮𝐚𝐭 - adding tempo going down and up can make the exercise a little more challenging.
➳𝐆𝐥𝐮𝐭𝐞 𝐁𝐫𝐢𝐝𝐠𝐞 - Pushing heels into the ground and driving knees out wide.
➳𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐅𝐨𝐫𝐰𝐚𝐫𝐝 𝐋𝐞𝐚𝐧𝐢𝐧𝐠 𝐋𝐮𝐧𝐠𝐞 - keeping the front knee from going over the toe. Driving glutes back.
➳𝐒𝐩𝐥𝐢𝐭 𝐒𝐪𝐮𝐚𝐭𝐬 - Pushing into that front heel. Avoid moving the back toe too far back.
➳𝐃𝐁 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭 - Locking shoulders in and engage lats.
🎵 - CamelPhat - Rabbit Hole #Glutes#Lowerbody#Workout
4 9411 November, 2019
Alright let’s talk the squat. Before you start putting weight on your body your form needs to be correct. I always start with the ankles and knees. The knees need to remain over the toes and pointing the same direction. Try using a mirror first but if that doesn’t fix try what I’m doing here. Place a band around your knees as you squat. It will help whether your feet/knees turn in or out. Additionally make sure your whole foot is in contact with the ground (watch the toes!) I pretend my toes are fingers and I grab onto the ground. Try it out and let me know in the comments how it felt. #squats#kneestrengthening#squat#legs#lowerbody#legworkout#exercisebands#strength#strengthtraining
oldalán láttam ezt a fitness TAG-et és gondoltam énis kitöltöm🙈
170 cm és 70 kg😏
➡️ A családomról:
Apukám több éve teniszezik🎾. Rajta és rajtam🏋️♀️ kívül nem sportolnak nagyon a családban (sajnos).
➡️ Az első edzőterem ahol jártam:
A pécsi Fitness World. Több hétbe telt, mire sikerült rávennem magam, hogy elmerjek menni. Még az nap is, amikor elmentem vagy ezerszer gondoltam meg magam, hogy nem, nem megyek, de végül sikerült összeszednem minden bátorságom és elmentem. 😅A szerelem azóta is tart a súlyzókkal.❤ Szóóóval, ne féljetek elmenni, tényleg nincs mitől tartani, nemfognak kinézni, se megenni, se semmi.😶
➡️ A személyi edzőm kiválasztása:
Na az soha nem volt. Ez az amit nagyon bánok, hogy anno nem kerestem magam mellé egy jó edzőt. Valószínűleg, sokkal előrébb tarthatnék mint most, ha akkor segítséget kérek valakitől
➡️ Az akkori célom:
Fogyás, fogyás, fogyás.😅
➡️ Amit érzek edzés közben:
Azt hiszem ez az érzés leírhatatlan. Amikor belépek a súlyzók közé és benyomom a zenét megszűnik a külvilág. Arra az egy-másfél órára minden problémám ami van a „kinti” világban egyszerűen eltűnik. Csak én vagyok és a súlyzók. Ha bármi nehézség is van az életemben, az edzés mindig segít túllendülni rajtuk. Segít, hogy kiadjak minden bennem lévő feszültséget, ami máskülönben szétszedne belülről. Valaki lehet azt gondolja, hogy ez túlzás, pedig nem, nem az. Egyszer volt, hogy az egyik szerettem bekerült a kórházba és azt hittem elveszítem. A látogatás után elmentem edzeni, hogy kiadjam azt a feszültséget és bánatot ami bennem van. Felhúztam és minden sorozat után leültem a földre és sírtam. Az edzés végén úgy éreztem, hogy több tonnányi súly esett le a vállamról. Segített megnyugodnom. Azt hiszem ezzel a történettel tudom a legjobban szemléltetni azt, hogy nekem az edzés nem csak azt jelenti, hogy jobban szeretnék kinézni, hanem annál jóval-jóval többet.
➡️ Ha változtathatnék bármit a testemen:
Hm… azt hiszem semmi, legalábbis semmi olyan, amit edzéssel ne lehetne elérni.
➡️ A jelenlegi célom:
Képes legyek gond nélkül húzódzkodni és fekvőtámaszozni, na meg 100 kg-ot elérni guggolásban. 🙄💪
1 2011 November, 2019
GLUTES AND HAMMIES🍑
Here are some of my favorite leg exercises to target your hamstrings & glutes. SWIPE | SAVE | SHARE with a friend you wanna kill leg day with🔥🔥
Romanian deadlifts are probably my favorite movement EVER so I continually find new variations (as you can see if you swipe.)
TIPS FOR DA LIFTS.
Goodmornings: hinge at the hips. REALLY focus on that mind-muscle connection and keep pushing your hips back until you feel the tension in your hams. Contract your hamstrings to pull your body back up. .
RDLs: Hinge at your hips and keep you back/spine neutral. Keep the dumbbells as close to your body as possible. Keep a slight bend in your knees. .
Sumo squat/RDL Complex: wide stance & I point my toes slightly outward to engage my glutes during the sumo squat. I am genuinely still working on squat form (idk why but my squat form is the HARDEST for me to get down) so I don't have a lot of tips rn LOL.
Reverse Hyperextensions: I keep my upper back rounded so that I focus on pulling myself up with glutes/hamstrings. You can add weight if you would like to make it more challenging. .
did you find these tips helpful? These are some of my staple lifts for a lot of my hamstring focused workouts!
• Leg press is an excellent exercise that primarily targets your quad muscles. However it also recruits other leg muscles such as hamstrings, glutes, calfs and hip adductors. This is why the Leg Press can be considered a compound movement.
• Quads, glutes, hamstrings, calfs and hip adductors. —
1. Sit down into the machine and places your feet about shoulder width apart on the platform.
2. Keep your knees slightly bent at the top. Having your legs fully locked out can cause serious injury.
3. Begin by lowering the safety bars while keeping the platform in place.
4. Once the safety is off, slowly control the weight down. Bringing the knees closer to the the chest.
5. Once your torso and legs make a 90 degree angle, begin to press the weight back up to start position. Pushing mainly with the heels of your feet.
6. Remember to inhale on the eccentric or lowering of the weight. Exhale on the concentric or pressing of the weight.
7. Repeat for as many reps as required.
Any questions leave a comment below or send me a DM👇🏻
9 4511 November, 2019
Use this squat progression to put some weight on your squat in a safe and effective manner. Always make sure you are doing things with proper form before adding more weight onto an exercise. Try working your way through our progression below:
Goblet Squat to Bench
- set up feet should width apart holding a KB or DB
- push your hips back and bend your knees until you are sitting
- push away from the ground using your legs
*Once you can do 10 reps with 50 lbs go to the next exercise*
- same set up as above
- still imagine the bench behind you and sit back
- once legs are parallel with the ground drive back up
*If the DB gets to heavy to hold move onto the next exercise*
BB Front Squat
- elbows should be high and bar across your collarbone
- the bar should be touching your neck the whole time
- focus on keeping your chest up as you squat
*If you can do 155 lbs for 10 reps move onto the next exercise*
BB Back Squat
- bar should be across your shoulders
- elbows tucked by your side, pull the bar down to lock it in
- don't let your chest fall forward as you squat
*This and BB Front Squat can be switched for variety*
0 1311 November, 2019
💥Now is the right time to purchase lower half body laser hair removal package 💥 Cause it’s 70% OFF just in time for the holidays 🎉 Link in bio
1 811 November, 2019
Working towards being a better, happier, more confident me💪🏼 It’s crazy what kind of changes you notice in such a short amount of time when you accept that transforming yourself is more about your mentally ability than your physical ability🙌🏼 Cheers to week 1 DONE.
NOVEMBER WEEKLY ROUTINE:
•Monday - Rest Day😎
•Tuesday - Abs & Football Training⚽️
•Wednesday - 5k Run & Upper Body🏋🏽♀️
•Thursday - Lower Body & Abs 🍑
•Friday - Rest Day 😎
•Saturday - Rest Day😎
•Sunday - Football match or long run🏃🏻♀️
Increasing my running distance and adding in some more Ab workouts because I feel I didn’t do enough Abs last month.😊💪🏼
3 2611 November, 2019
Three money moves to throw into a lower body workout:
▪️Banded box squats - the box should generally be low enough to allow for the hips to descend below the knees at the bottom of the movement. We wanna sit down onto the box and briefly relax the hip flexors so that when we come up (aka the concentric phase), we’re generating explosive strength. THESE KILLLLL, especially with this kind of band. Holyyyy
▪️ Extended range-of-motion quadruped straight-leg hip extensions aka elevated glute kickbacks (from the forearms) - the band is definitely a game-changer on this one!!
▪️ Deficit curtsy lunges - descending from an elevated surface allows for a deeper stretch in the glutes, which adds time under tension and helps build strength without adding more weight (which can be a good idea to maintain correct form and hone in on the mind-muscle connection).
I thought I’d share these because I needed to find an excuse to procrastinate my grad school work so I thought I might as well make it (semi) productive. Time to crunch. Hope you’re having a good week fam 🙏🏼
2 5611 November, 2019
You know me, always looking for ways to kill my legs 😩😂 I was supposed to do upper body today but i’m so stuck on doing lower body Mondays- just seems to kick off my week tremendously 🔥 •
I posted a quote on my story today - “Your vocation is where your greatest passion meets the world’s greatest needs” And it made me realize that so often people (of all ages) wonder what they’re supposed to do in life...when really, maybe they’re already actually doing it or headed on the path to it. It’s not always about what you should seek out, but also what you are naturally good at and what you’re passionate about. Even all of us with these fitness IGs inspiring others, it might not be our final calling, but maybe it’s part of it. Helping others, sharing tips, trading workouts, in a world that’s so unhealthy, you’re all giving the world what it needs in small (but significant) ways. Just wanted to share that! ❤️
Currently pooooring outside.. should i still hit the gym? 🌧
55 1,59711 November, 2019
👱♂️ Instructor: @geoff_gw, @mrmikeyfit, @kurt_truk, @soulmatefit, @fitwithim, @monti.made
💪 Difficulty: Medium-Hard (a solid Hard for bootcamp classes)
😎 Atmosphere: Super friendly front desk staff and instructors. You work out in pairs in FF so at times when we didn’t have each other we were paired with other people and they were all very nice and motivating! But there was one time when we had an extra person in the group and we could feel that some people were trying to push that person off to another group (yikes).
🏠 Studio: Two workout rooms (Drill Room and Skill Room). Open space with large windows overlooking King St. but most 5:30pm weekday classes are very cramped.
💦 Amenities: The change room is small can be pretty packed. Water tends to flood outside of the shower area and you have to bring your own lock. Otherwise, there’s lots of space in the lounge area (unlocked).
🤑 Cost: We took advantage of their $60+HST 30 day unlimited classes deal, which included two body composition test. Single drop-in is $30+HST. . . .
❣️ We’ve tried all of Drill Room classes but didn’t have a chance to do any of Skill Room classes, which are mostly boxing and athletic training. The classes we tried were all circuit style. Here are some deets for Drill room classes:
Bootcamp: They are not joking when they say “Your workout is my warmup.” Beware, this is a super intense military style functional training that will make you sweat like crazy. You’ll have to learn how not to slam your body on to the floor after 50+ FF style burpees. We’ve definitely crawled out of this class, but it can get repetitive if you do it a lot. 4/5
Strength: Great mix of core, lower and upper body resistance exercises. Instructors came over often to help us with proper form and techniques. 4/5
Abs Assault: A full 45min dedicated to crush your abs. You might not feel it the day of but @mrmikeyfit ‘s class gave me a good burn the day after. 3.5/5
Lower Combat (Butt): Especially if you’re not used to lower-focussed exercises, this will be killer! Creative exercises and your bum will hurt for days after. 4/5
This was suuch a good session 🥵☀️
Full leg day 👀
🐙BB lunges ss side squats
🐙cable push down into kickback
🐙calf raises (straight, in, out)
Swipe, like & save 🧡
4 6511 November, 2019
Been upping my cardio lately so trying to make sure I’m consistent with my water. I was veering off the path for a bit and it had not so great effects on my skin. I’ve never really been a coke drinker because it wasn’t allowed with my sports( coach was strict but I ain’t mad) but when my stress and anxiety started getting worse I was craving soooooo much coke. All of a sudden I was having one every other day? Some days I had like three a day because I couldn’t get enough of it. So freaking addicting. But I’m getting back in it to where water is my main squeeze 98% of the time and @hydrojug makes it easy and convenient. Drinking about two of these a day now! They also upgraded their seals and lids ❤️❤️ ————————————————————————
If you head over to their site I’d love it if you used my code LMarcinko12. You get 10% off and it helps my family and I out so much!
Happy Monday everyone!
Got bagels on my mind 💭🥯 trained glutes today amongst the fire alarms🤣 managed to increase my glute bridge weight too yay🤩 I am always able to train so much better on the weekends, I have more energy and time👏🏼 -
Ps is it still acceptable to have engagement cards up??🤔
140 4,10010 November, 2019
Oversized coats are the key to happiness ✨
AD | @motelrocks
AD| @spotifyuk helping me get through my tough workouts with their “you can do it” playlist💪🏻 game face on, head down, ready to kill it every time ☠️ what song on the playlist helps motivate you?🎧
87 2,2387 November, 2019
Well aren’t you a little ray of pitch black👻
86 2,5458 November, 2019
Human performance is awe inspiring. About 9 days until my second marathon and to be honest, I was debating whether to post this picture because it shows my vulnerability, less feminine side... pure sweat, pain & drive. But then I realized, this is me, raw and real. And all I know is, I was dang proud of this recent run and athletic performance.⠀
Fitness is hard, it’s not suppose to be easy. Once it gets easy we push ourselves some more, and then it is hard again.⠀
Fitness reminds us that even in our weakest moments, we are STRONG. It’s the moments when you feel like stopping, keep going 👊🏽⠀
I may not be the fastest or the strongest, manage certain health condition, but I sure as heck don’t let anything stop me and I sure as heck love testing my mental capacity.
Happy hump day 🤪 actually been having a really good week of training, my split at the moment is 3 lower body days and two upper body/ab days ☺️ I'm currently on week 3 of my plan and it is all going v well woo 🤪
Definitely feeling the difference already and cannot wait to see the difference in the end 🥳