#legday session from last night! Currently undergoing some major life changes I will be happy to report soon.. for now—trying to remain consistent in the gym and maintain a balanced home-life. I am happy to announce I am now at 122lbs! This was the weight I was prior to falling sick with my autoimmune condition at the beginning of January. My diet remains relatively bland/unchanged. I’m simply doing what’s necessary to ensure I maintain my high-functioning lifestyle. #progress#flexfriday#girlswholift
The mortgage in your head is just that.🤔
There is only one way to paint your own story.
You go out and create it.😀
Build successful habits, be intentional with your time and effort.
If you don't build your own future, someone else most certainly will.
Move daily, do your homework, eat and sleep well and always ATTACK what you really want.👊
Have a wonderful weekend, be 80% on point at minimum with your nutrition and most of all.
Build your own future!
🔥IT Band Pain🔥
IT band syndrome most typically will present with pain on the outside of the knee. This is most typically caused by 2 reasons in the most amount of people.
1) Tightness to the TFL and glutes which pulls on the fascia causing constant tension.
2) A valgus movement of the knee which causes repetitive stress every time you take a step walking or running and results in pain.
The exercises given above can help with either reasons described above.
1) Foam rolling done to the TFL and glute (NOT the IT band). This can result in improvements in pain and improvements in ROM through neuromodulation. This should always be followed up with exercise and movement as foam rolling effects are only temporaily.
2) Side plank clam: This is great for lateral core and hip musculature which can provide stability to prevent the valgus moment at the knee.
3) Standing fire hydrant: This is a great exercise to focus on using the glutes rather than the TFL which is much smaller. Make sure your kick is slow and controlled and done in the motion of back and to the side.
4) Active hip IR: great to improve hip mobility and also strengthens the TFL.
5) Glute focused full range squat great movement to incorporate at the end of treatment.
Post Credit: @dr.jcardozadpt
🔥 8 Things I Learned After 8 Years of Training. 🔥
1. Your nutrition should really 'sync' with your training whenever possible.
It can be very difficult to get stronger & improve performance while being very restrictive in your nutrition. .
2. Strength training is something that should be a major part of everyone's health and fitness.
Doesn't matter if you're 80 years old or 11 or an athlete or an accountant. Some form of strength training 2-5 times per week will allow you to live a higher quality of life for more years, be a better functioning human, and look much better. 💪
3. Consistency is key.
There are going to be good weeks and bad weeks. You're going to get sick one week, you're going to go on vacation, a birthday party, but overall....if you show up each day and are consistent the majority of the time, those events won't derail your success. just get back on track tomorrow. 👍
4. Supplements can't make up for your lack of nutrition or poor training. .
5. Sustainability is (other) KEY.
Many strategies can work for you in the short term, but if you can't make it part of your lifestyle and follow a particular strategy for 6 months or more...it may not be the right solution for you. .
6. Enjoy the process.
If you're just in it to see fast results right away, you're going to be dissapointed. Keeping ourselves fit, healthy, and mobile is something we will always HAVE to do. There will always be new goals and challenges as we progress.
7. Be PATIENT.
Can you see progress and results quickly? Absolutely. But the major transformations take YEARS of consistency and effort following the right methods. .
8. Compare yourself to your past self, not other people.
We often see others on social media and say..."I want to look like (insert name here)." But in reality, it's often not a fair comparison. That person may have 10 or 20 years more than you of training hard and eating properly 6 days a week every single week. Focus on your own goals, week by week and month by month. The small wins along the way will add up and over time you will be crushing your overall goals.
PS - no I'm not wearing the same pants in these. 😂😂
I wish I would’ve recorded the cardio session I had last Tuesday. It was pretty intense, I’m still recovering from the amount of sprints I did 😅, as well as twenty minutes of cardio. I managed to work through my shin splints, however my calves balled up.. thankfully near the end of my workout. Running feels so great, I just need to build up my endurance again. Cardio is the best way for me to release any pent up emotions and stress. I encourage anyone with anxiety or depression to try and hit cardio at least twice a week and see if you notice a difference in your mental health. 😌 #perserverance#strengthtraining#endurancetraining#mentalgrowth#healthymind#gymshark#gymsharkwomen#gymlife#progress#fitnessmotivation#fitchick
Here's Thursday's lift from my current training block...
Press: 3-5 rep max, then 3x5 @ 90% of that weight
Pause Bench: 3x5
Incline Bench: 3x8 (set filmed was only 6 when my chill shoulder slid out of place)
Light Squat: 2x5 @ 80% of Tuesday's 3x5 for squats
Shout out to my man on the incline bench for straight up saving my life when my scapula decided to slide out of place mid set. Sometimes that happens when I'm benching with my brachial neuritis, that's why you pretty much always see a spotter in my bench clips.
Like I said I'll be explaining my rationale for some of this stuff at later dates, if people are curious why things are the way they are.
0 1211 minutes ago
The good, the not so good, the bad and the ugly 💁♀️ Little push press PB in my complex 🔔 (PC, PP, PC, PJ)...small improvements on handstand walks 🔔 ...but on the flip side I seem to have forgotten how to snatch 🤦♀️🙅♀️ Take away the positives, and learn from the rest!
2 1811 minutes ago
According to an article in the Journal of the American Academy of Orthopedic Surgeons published in  - “For these reasons, patients with musculoskeletal injuries and those who have recently undergone surgery are now being treated with controlled physical activity that loads their healing tissues.”
Great to see these recommendations but I find it very interesting that this was only beginning to show in the literature just 20 years ago. We have a lot of work to do...
But anyways ➡️ loading not only increases strength and tissue resiliency but also accelerates healing of bone, fibrous tissue, and muscle. Other types of tissue building and healing approaches (cell transplants and gene therapy) have and continue to be used, however none have shown to offer beneficial effects comparable to those produced by actually LOADING the tissues.
1 1011 minutes ago
Don’t miss this one!!
It will significantly improve your training.
Core work is such a huge topic in the health and fitness realm. One of the most over looked training mechanisms in most people’s weekly routines is anti-rotation. This is such an important way to not only get your abs and obliques shredded but it builds durability in your back as well. Thank you @dr.joelseedman_ahp for these two amazing exercises.
If you’re not purposely training anti rotation in your weekly routine your missing out on a lot of huge benefits. Here are two examples I use and have my clients use that have given amazing results.
Use the birdog row on a pulling day or “back day” workout. Use the banded press on a push day or “chest day.” These two work well as a primer for heavy lifting days as well.
Don’t miss out on this anti rotation mechanism. Enjoy!!
Krachttraining nummer 2 van deze week 🎉 Met trillende beentjes het weekend in 👅 fijn weekend! #friyay
71 23514 hours ago
Previous research suggests that women recover faster than men from resistance training, possibly because of estrogens role in repairing and protecting against muscle damage . But, a new study says the opposite; that men recovery faster, or retain better performance across up to 72hrs.
What gives? Well in this new study , men and women both trained squats for 5x5 reps to at least parallel with 80% of their 1-rep max, followed by 1 final set until form breakdown or volitional exhaustion.
It is known that women can generally perform more reps at a given % of their 1-rep max, as women tend to be more fatigue resistant. So, if the women ended up doing more reps at 80% for the final set, this could have lead to greater muscle damage (same intensity yet more reps = more reps performed under fatiguing conditions)
Overall, men and women gain muscle and strength at similar relative rates, but whether men and women recover at similar rates is still unclear. Regardless, this matters little, as we care about individual differences and not so much about average differences between sexes. There are a bunch of factors that can affect your recovery and rate of gain; such as sleep, nutrition, training, stress, and more.
Tag your lifting partner! #strengthguide
“You can measure the depths of a man’s intentions by giving him resistance.”
* I’d be lying if I said I don’t get down because I’m “not where I’m supposed to be.” I do, more often than I’d like to admit. I’m there now, actually. February of 2017, I made a decision to take back my health, my body, and mindset for the better. I’ve worked hard to get where I am today. Some moments I’ve worked harder, and results have shown. Other times, I’ve chosen to enjoy the life and moments around me, free from restrictions. But even though I’ve allowed my body to live, create memories, and new experiences, I’m able to look back at my “before,” and see all the hard work I’ve put in and say, “damn. I did that. I DID that.” And I’m proud.
* It isn’t about perfection. It’s about the depths of your intentions that will get you there. How bad do you want it? It’s that’s simple. Your happiness is a choice. No one else can provide it for you. YOU have to choose it, every. single. day.
* It’s hard. You’ll meet resistance. But on those days, remind yourself of why you’ve chosen the hard road. Remind yourself of your goals. Remind yourself that you deserve self love and health. Remember your intent. THAT is when you’ll make change. 💕 #beforeandafter
52 7574 hours ago
We are looking for a Skilled Lathe Programmer/Setup Machinist as either Full-time OR Part-Time depending on the candidate. Specifics beyond the job description is the need to increase productivity of existing programs and tooling choices, as well as program and release new products. This could be a great position for someone looking for additional income as either part time evening or weekend work. If interested in Full-Time this position would include production machining in addition to programming and setup. Fagor and/or Mazatrol programming a plus.
Further details here:
Link in story
VISION: Make a Better World Through Strength
▪️world-class strength coaching
Now offering 6-12mo 0% interest financing through Klarna, pending approval.
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