New Year’s resolutions often are centered around the gym. Losing weight. Gaining muscle. And for those not familiar with supplementation, you can fall trap to buying a plethora of products that have been hyped up; however, aren’t technically needed to achieve your goals.
Supplements are great; however, they are supplements and accessory to what should come first: proper diet and nutrition along with a intelligent workout regimen. And consistency.
Once you have the foundation set, then, start to add in your accessory products like protein: but... not all protein is equal.
Clean, non-gmo, and not added sugar- straight protein that is easily digested and quickly absorbed is what we recommend.
You do not need protein powder. You can get adequate protein from whole food sources, but for a lot of clients that are busy and on the go or cannot stomach a lot of protein from food sources at once- protein powder comes into play.
@nuethix_formulations is clean, non-gmo with the shortest ingredient list which is what we look for. We recommend this to our athletes and lifestyle clients as we use it ourselves and we will never promote or recommend any product or supplements that we ourselves would not take.
@brittany_meenach our health coach and #dynamicdivas coach- and pro bodybuilder, loves @nuethix_formulations - and she’s picky- worse than most toddlers out there :) From thyroid-boost- to GDA and some new products launching soon- short and sweet with pure quality is @nuethix_formulations and if you haven’t noticed, we love the brand.
If you have any questions on this brand, or maybe want to purchase it, contact us or contact @brittany_meenach
Have a great day everyone!
DO YOU HAVE A TIGHT UPPER BACK??
We hear you! Between sitting at desks all day and looking down at our phones, we tend to carry a lot of tension and stiffness in our upper backs! That’s why @achievefitnessboston owner @jasonlpak is here today with some great stretches and openers to help relieve some of that tightness!
In this video he demonstrates the following 5 moves to try:
1️⃣Foam roll the upper back (thoracic spine.) This will help to loosen up and of the stiff muscles and prepare them for some stretching and mobility work to follow!
2️⃣ T-spine extensions over the foam roller. Start with your butt on the ground and mid-back on the roller. Place your hands behind your head and pull your elbows in toward each other. From there, slowly extend over the roller - don’t go so far that you have to extend through your neck though! Once you’ve done 3 or 4 on that spot, scoot down so the roller is higher up on your back, and repeat!
3️⃣T-spine overhead mobilizations. Start in a kneeling position, place your hands on the roller out in front of you. Slowly reach your arms forward and sit your hips back, then return to the starting position and repeat.
4️⃣Heel sit t-spine rotations. Get into a quadruped position and sit your hips back toward your heels. Place your hand behind your head and then reach your elbow through your other arm, then rotate that elbow toward the ceiling. Try to limit any rotation through your lower back and only rotate through your upper back!
5️⃣Squat with overhead reaches. Squat down to comfortable depth, grab your foot with one hand, and reach your other head toward the ceiling. Stand up and repeat on the other side!
Tag a friend who would find this helpful and give it a double tap if you enjoyed it yourself! Until next time, ✌️💙💪
💥Swipe Left 💥
Deadlift - 275kg/605lbs for sets of 2
Bench - 157.5kg/347lbs for sets of 3
Solid Deadlift and Bench session today! Getting back up to the big numbers, the grip is feeling better than ever.. bar moved a bit slower than I would have wanted today but nonetheless I got my sets done and sometimes that's all that really matters! #gettingstronger 🔑
SWIPE RIGHT to see why proper posture alignment plays a major role in Top Speed. This was captured during @cheynr_42 first session. Last week’s post talked about posture and how it effects acceleration, but take a look at the before and after video of this post and see how posture effects your ability to run fast at maximum velocity. When your upper body is leaning forward it causes your foot cycle to be inefficient. You will end up having a lot of backside mechanics ( foot high behind your butt ) and the path of the foot will move from high behind you to down and in front of you. And in Cheyne’s case it can cause a heavy heel strike, which is a hard breaking motion. After Cheyne improved his posture, it was much easier to bring his knees up in front which allowed him to have a much more efficient foot path. The foot now begins to move backward creating a foot strike that is powerful and faster off the ground due to it landing underneath his Center of Mass. Great change for one session!
Lil sneak peak into Back and Bi day. Superset incline dumbbell curl 4x16-20 w/ incline reverse dumbbell row 4x10 and Full extension cable row 4x8 (heavy). DM me for questions on the rest of the workout!!
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