You are unique. Nobody else have same situation than you. .
If your friend had success with Mega-powder-no-carb-no eating diet, it doesn't mean that it will work for you.
Accept the fact that all diets are not for everybody. They all work for the same reason. You create calorie deficit. .
If you like skipping breakfast, Intermittent fasting is your diet to go. With Keto diet you cut carbs. With Paleo you eat only unprocessed foods. All these diets work because in the end you are creating calorie deficit.
The best one is what suits your lifestyle or combination of all of them. .
How much you should then workout? Most common question I get when talking with new Online Client. .
Start slow, it really doesn't matter how much you do. Look your schedule what is realistic possible for you and how active you are at the moment. Your first goal should be to stick with your plan for at least for first month. If it is only 30 minutes a week, that is fine. Later on you can always do more. .
That is how my Online coaching clients got most success. In my Online coaching you must decide how much your valuable time you are ready to invest my job is to guide you on the way and give you the best possible plan what fits your life. .
If you have to fit your life to your Training program, that will not bring you long term success.
If you start too fast and too restrictive you will end up quitting. By starting slowly, you will stick to your plan longer and able to get lifelong results. You should feel that it is happening almost too easy. .
The way that you are able to enjoy your life and at the same time feel better.
. #diethelp#dietplans#weightlosshelp#teamfettlogikfrei#abnehmmotivation#trainingprogram#homeworkouts#onlinecoachingfitnessplan#onlinecoachingdiet#weightlossstruggles #
REST DAYS! My enemy😖
I am the worst when it comes to rest days. Yes, I preach about moderation and a healthy relationship with food and the gym. Which would mean not being obsessive and addicted, but that’s where I struggle. I am a mess when I don’t get to the gym. Sounds silly, I know. But that’s just me. And that’s the truth.
I am slowly getting better with this, and forcing myself to take rest days like once every 3 weeks. And my goal is to get to 1 per week. And I will get there.
Why do we need rest days? Rest days can be just as important as working out. Lifting causes microscopic tears in our muscle tissues. And they repair themselves when we rest. After intense workouts, our muscles need a minimum of 48 hours to fully recover! So yes you should be moving around and being active everyday, but make sure to give each muscle group around 48 before another session targeting the same area.
Like I said, I struggle here. I cannot get myself to take rest days often. But today I did, which is why its on my mind. We all struggle with different things. And I choose to openly talk about my struggles, hoping it will help you realize that you are not alone💪🏼 #restday#restdays#healtylifestyle#fitnessgirl#fitnesstips#musclegain#gainmuscle#fatloss#musclegaintips#howtogainmuscle#musclegrowth#gymmotivation#workouttips#restdaytips#rest#liftingweights#trainingprogram
If You really want to stop running behind customers and attract the right customers then this training program is for you. ( Caution: Growth Seekers Welcome, Discount Seekers Strictly Prohibited )
To Register Write to firstname.lastname@example.org
C L I E N T R E S U L T S
Take a look at this amazing transformation. Client L.H has just sent in her photos, wishes to remain anonymous but wants to share her success!! She has lost 9 kilos and is now down to a size 6. Let's congratulate her on her achievements!
Range of motion… in a SQUAT.
So how low should you go? While our joints, tendons and muscles are designed to facilitate a good natural depth, what’s typically termed an ATG (arse to grass) squat, it is common that the practices of modern life actually moves us away from being able to achieve this depth easily.
For example, standing and sitting from chairs and even using the sit-down toilet seat all encourage us to be stronger in the top half movement of the squat. The lack of exposure to the bottom half of the squat movement inevitably increases the weakness we have in that range. The resultant strength imbalance is what the “Do not let your knees past your toes” debate revolves around.
It is definitely important to assess the individual before getting them to perform an ATG squat. Not everyone has the same start point, though my goal is always aiming to get them doing a full range of motion squat eventually. .
The more the individual is prevented from letting their knees past their toes especially under load, the more this strength imbalance develops (i.e, the upper portion of the squat just gets stronger, whilst the bottom position gets weaker). This is often the CAUSE (NOT the consequence) of knee clicking, knee pain, tightness and subsequent injuries, especially in women given their steeper Q-angles.
I’ve loaded the full segment on my explanation of this topic on IGTV. An interesting discussion to say the least. #trainasp#theaspeffect#squats
1 436 hours ago
At OPEX Gyms, we train because we’re made to move.
Daily movement is not a fix to a crappy lifestyle, it’s simply an essential part of being human.
Whether you lift weights, walk outside, bike or dance, movement is the foundation for living a long, happy and vital life.
It’s not something we do to make up for the piece of cake we ate or to burn X number of calories.
We move to honor our bodies and live a larger life!
_ #opexgyms #personalizedfitness #resultsrelationshipsfun #fitnessdesignedforyou
1 486 hours ago
What is life like as an OPEX Coach?⠀
If you want a lasting career in fitness, it’s important to find a system that allows the client, the coach, and the business to succeed.⠀
For this to happen, the client needs a solution to his/her problem—to get and stay fit and healthy. The coach needs job fulfillment and an opportunity to make a professional wage. And the business needs clients and coaches to stick around in order to be profitable.⠀
In this last blog of a six-part series, we explore the differences between coaching in an OPEX Gym versus working as a group fitness instructor. Link in bio.
@troygirlssoccer showing you how to use a resistance band to activate your muscles before exercise! .
Doing activation with resistance bands is a great way of prepping your body before exercise! It fires up your muscles which will be working which helps to prevent injury!
Give some of these exercises shown a try and let us know if it helps your performance!
ℂ𝕠𝕝𝕝𝕖𝕘𝕖 𝕤𝕠𝕔𝕔𝕖𝕣 𝕣𝕖𝕒𝕕𝕪 𝕒𝕚𝕞 𝕥𝕠 𝕙𝕖𝕝𝕡 𝕒𝕤𝕡𝕚𝕣𝕚𝕟𝕘 𝕔𝕠𝕝𝕝𝕖𝕘𝕖 𝕡𝕝𝕒𝕪𝕖𝕣𝕤 𝕣𝕖𝕒𝕔𝕙 𝕥𝕙𝕖𝕚𝕣 𝕡𝕠𝕥𝕖𝕟𝕥𝕚𝕒𝕝 𝕨𝕚𝕥𝕙 𝕠𝕟𝕝𝕚𝕟𝕖 𝕡𝕙𝕪𝕤𝕚𝕔𝕒𝕝 𝕒𝕟𝕕 𝕟𝕦𝕥𝕣𝕚𝕥𝕚𝕠𝕟𝕒𝕝 𝕔𝕠𝕒𝕔𝕙𝕚𝕟𝕘. www.collegesoccerready.com
3 597 hours ago
HIGHLY TRAINED RNs: Fourteen nurses graduated from our MLKCH Nursing Residency and Transition Fellows training programs today. .
Both programs prepare nurses – new graduates of nursing school as well as experienced nurses transitioning into new specialties – through year-long, paid residencies. A total of 14 students – 9 new grads and 5 transition fellows – trained intensively with experienced mentors. They are now eligible for MLKCH jobs with full benefits. Congratulations to our new and returning RN team members!
Interested in MLKCH’s supportive nursing culture? Click the link in our bio!
Why am I in a tree? Because I wanted to be 😂😂😂
Sometimes you just gotta go for it and see what happens
18 779 hours ago
Ovim putem bih se htio pozabaviti problemom fleksibilnosti i mobilnosti.
Iako se često isprepliću, ali ova dva pojma nisu istoznačnice.❌
Fleksibilnost je sposobnost postizanja maksimalne amplitude voljnih kretnji u jednom ili više zglobova. Ona ovisi o rasponu rastezanja mišićno tetivnih jedinica koje prelaze preko tog zgloba.
Mobilnost bi bila sposobnost struktura ili dijelova tijela da se kreću u punom opsegu pokreta s potpunom kontrolom bez kompenzacije u okolnom tkivu.
Mobilnost ovisi o istezljivosti mekih tkiva,i strukturi zglobne čahure, ali i jakosti i ravnotežom.
Pojednostavljeno: fleksibilnost je sposobnost mišića da se istegne, dok se (nešto kompleksniji) pojam mobilnost odnosi i na mišić i na zglobni sustav (mobilnost je zapravo posjedovanje jakosti, ravnoteže i fleksibilnosti).
Što znači da osoba s dobro razvijenom fleksibilnošću nije nužno "jaka" i sposobna održati ravnotežu, a osoba koja ima dobru mobilnost sve to jest.
To vam govorim jer su za postizanje željenih rezultata i fleksibilnost i mobilnost neizostavne komponente.
Loša fleksibilnost i mobilnost napraviti će mišićni disbalans te će stabilniji dio tijela preuzeti funkciju onog nestabilnijeg i napraviti još veću štetu nego korist.
Zato istežite se, informirajte i maksimizirajte svoje rezultate i napredak!💪💪 #fit#fitness#knowlegde #training#trainer#coach #personalcoach#workout #personaltrainer#trening #gym#osobnitrener#flexibility #trainingprogram#mobility
3 1079 hours ago
Its time to smash out my first proper training session @resultshealth. No better place to start than #legday ... This one will be a grueling weight session performed with short rest periods to keep the heart pumping throughout.
I planned this session with building muscle and burning fat in mind. If this workout is performed correctly with the right intensity it will leave you burning fat for 2-3 days after.
This is known as the after afterburn effect or (EPOC) this is where your body takes in more oxygen to restore the body adapt to the exercise. It's a great way of speeding up your metabolism and burning more calories. It's also a great way of walking like John Wayne for a few days. When the soreness kicks in the best thing to do is keep moving and work through it.. and remember that soreness means your building muscle and potentially burning fat (depending on what you eat)
I wouldn't recommend doing this if you have any sports games or training within the next few days.
This is session 1 of my new program that I'm trying out for myself and giving away for people to try themselves.
The program will be a 3 session program with a 4th bonus session for if you get time for an extra session during that week
Feel free to ask any questions you have about this session. I'll get back to you as soon as I can
There’s no better time than now to build a health coaching career. The health and wellness industry is booming, and the career options for a health coach are incredibly diverse. They’re working full time at hospitals, Functional Medicine clinics, and concierge practices; they’re part of corporate wellness teams; and they’re running their own private practices.
Are you ready to join them? Learn more about your career prospects as a health coach in my free eBook at the link in my bio.
If you’re ready to take the next step to begin your health coaching career, visit kresser.co/enroll to learn more about my ADAPT Health Coach Training Program and sign up to be notified with important updates for Fall 2019 enrollment, including potential scholarship information.
P.S. If you haven’t heard, we are thrilled to announce that the ADAPT Health Coach Training Program is now an Approved Health and Wellness Coach Training & Education Program by the National Board for Health and Wellness Coaching (NBHWC).
PB in the books, wanted to see what I could move for 10 reps, it was janky as fuck and need more control in the future but this was a little tester to see what’s happened with my overall strength, and good news it’s there.
Online coaching only £44.99 per month, want to start achieving those fitness goals that you haven’t started? DM me now or visit my website in bio and let’s work together to get you the results you want.
The one arm dumbbell row, another great back exercise that greatly improves posture over time if performed correctly.
Unlike the horizontal abduction pattern we looked at previously, this movement goes by the name shoulder extension with elbow flexion
This movement pattern works pretty much all your back - from the trapezius on top and all the way down to the lattisimus dorsi
Two important things to note when doing this exerciae are: ▪︎ your spine should always be in neutral position, be especially carefull on your last reps. Keeping a tight core will help with this one
▪︎ make sure to really retract your scapulas before you pull and when you go through the pulling part, use only your back muscles. Your biceps are also activated during this exercise, but make sure your back does the majority of work
This morning I enjoyed BREAD, PEANUT BUTTER, JELLY, and my ABS too!
Unfortunately, people have been sold the lie that they can’t eat the foods they enjoy and be in good shape, when in reality you can. You see, the big diet brands want you to believe that eating delicious food is something to be avoided.
But, many don’t know how the body ACTUALLY works, and as LONG AS you’re eating the foods you enjoy inside of an overall SYSTEM designed to help you lose weight, you can keep all the foods you love in your lifestyle. Sound good to you? .
Don’t believe the lie you can’t eat what you love, and have the body of your dreams.
This is my breakfast, and tomorrow?
I’ll still wake up with the same body.
My clients get the same treatment. My **12 WEEK TRANSFORMATION PROGRAM** works!
And it works because it’s not only backed by science, but because it encourages “fun eating” too so you know it can be sustainable. .
Create Your Life
Fuck an ordinary life... Follow your dreams as they do come to you for a reason... You as a human being are a powerful creator capable of incredible things. When was the last time you looked up at the stars and thought big with no limitation? If it was when you were a kid then you are doing it wrong. Dream big write them down and make a plan to bring them to life!! That’s what the world needs more of... people owning their personal power and stepping up to make this world even more amazing!
Then the mind says it’s not that easy... well okay do it anyway. Allow your mind to do what it wants. That’s totally fine. Don’t judge or identify with that voice in your head. Instead love your mind like a little child and stay true to your intention. The mind will try to pull you away but that doesn’t mean anything about you personally. It’s just the nature of the mind. Continue on your path and let go of any thoughts that don’t serve you. Direct your focus back on to your intention that brings you joy!
Want to make a big change in your life? Dm me to learn more about how you can transform yourself inside and out with my fitness coaching! No cookie cutter bs... I’m changing the game.👊🏽
25 1,64321 May, 2019
7 КРУТИХ ЗВИЧОК, ЯКІ ДОПОМОЖУТЬ СКИНУТИ ВАГУ🔥🔝.
1️⃣ Не пропускайте сніданок. Інакше ви обов'язково будете переїдати протягом дня. З'їжте (кава - це не їжа) хоч що-небудь( але бажано з корисних продуктів😂) в перші пару годин після підйому.🔝
2️⃣ Не витрачайте ранок на приготування сніданку. Залийте вівсянку окропом з вечора. Так ви точно не пропустите сніданок. Додайте горіхів, фруктів і кориці, і ви отримаєте куди більш смачну і корисну страву, ніж яка-небудь дурниця, куплена в автоматі на роботі.❗️
3️⃣ Забудьте про булочки. Солодкі пишні булочки, можливо, виглядають привабливо, але це далеко не кращий варіант сніданку (як, втім, і обіду або вечері). Їжте збалансовані страви.🤓
4️⃣ Нагадуйте собі про мету. Встановіть на смартфон додаток, який буде нагадувати про вашу норму калорій. Або приклейте лист з цим числом навидне місце. Це допоможе вам протягом дня віддавати перевагу корисним продуктам.🤩
5️⃣ Ставайте на ваги регулярно. Це допоможе вам не забувати про необхідність харчуватися правильно. Плюс ви ніколи не станете одним з тих, хто «раптово» набрав 15 зайвих кілограмів.😨
6️⃣ Випийте склянку води, як тільки прокинулись. Вода і освіжить, і прискорить метаболізм, і підвищить працездатність. Виробіть звичку пити більше води.💧
7️⃣ У будь-якому випадку висипайтеся. Якщо ви вирішите встати раніше, щоб зайнятися спортом, приготувати смачний сніданок, пам'ятайте, що для цього потрібно раніше лягти. Спіть стільки, скільки вам необхідно, щоб весь день залишатися бадьорим і повним сил.🥰
. #персональнийтренер#львів#львів ❤ #radomyr_coach#training#програматренировок#програматренувань#тренировкидома#тренер#спорт#спортзал#тренировкивзале#спортвсегдавмоде#качалка#gym#gymboy#trainingprogram#personal#coach
I am so so SO proud of Giselle!!! Literally, she is learning songs at the speed of light ever since she started teaching for @cascademelody_schoolofmusic !!! She learned Shallow in a couple of weeks and I hardly had to give her any pointers!! I am BLOWN. AWAY. 😲😱🙌🏼😭🙏🏼😍✨💕🎼🎶 How’d I get so lucky to have her as a student 😫😫😫
36 7615 June, 2019
Want More results on chest day?
If you haven't yet give reverse grip a try🤘 start with a lighter weight work your way up with a (trusted) spotter @mike_kingjones
Bounds are a great force expression exercise if done correctly, but if done incorrectly over time can lead to injury. Due to the force distribution imbalances to either anterior and posterior muscle groups.
🛑‼️This “Bound Series” is a progression & is based on the consistent execution of the exercise.‼️🛑
You’ll start with small lower level bounds to get the feeling of flexion and extension in your front and backside mechanics. As well and foot placement. Make sure your mid foot makes contact with the ground underneath your center of mass.
After each series each bound series you progressively get less height and more distance.
✊🏽Be sure to leave comments, questions, or cues you use during these exercises! 👇🏽
-Height -Light Frontside action (Triple Flexion in the ankle, knee, and hip. “A Position/Upper Leg Flexion”) and Backside action (Triple Extension in the ankle, knee, and hip.)
-Height & Distance
-Moderate frontside and backside action