Quiet... u are not alone💪🏻😁🤙
Enjoy Crossfit Guys... Enjoy Life... Your Coach
1 710 minutes ago
KB complex for conditioning today. 5 rounds of double armed
Clean and press
Severs two purposes:
1) helps to grease the grove for the hip hinge. The hip hinge is huge for any strength athelte or any person for that matter.
2) away to add in conditioning work that isn't the same boring old routine. Well getting in some quality work. Which in a weight lifters case would be much more specific to the sport.
here's a fun way to get your planks into your workout without having to actually hold a plank 😅 cap off your next workout with this one! 👊🏼
plank walk there & back // 5 × high pulls // 5 × swings 🔥 repeat for at least 5 rounds but shoot for more! let me know how many rounds you got in the comments ! ✨
Tillsammans har vi idag cyklat 2,5 mil🚴🏻♀️ Jag fortsatte dock med lite styrketräning efter mitt cykelpass💪🏻 Stretching är ett måste efter avslutad träning😊 #stages#kettlebell
1 614 minutes ago
Kettlebells or running?
Why I choose kettlebells... In 2009 when I did Busselton Ironman I discovered a few things about my training, nutrition, my body…and my life in general. I had access to a lot of knowledgeable resources, some expert, some professional, some experimental, some hard “facts”. 3 things I learned then
1. Running is not the best exercise for fitness or fat loss. In terms of overall body health.
It causes your body to look older, faster because of the constant depletion of energy and stress it places on your cells over a long period of time.
The repetitive impact forces on your ankle, knee, hip and spinal joints is extreme, up to 7 times your body weight with each stride (your joints will feel much older, faster too). Minor postural injuries or previous biomechanical dysfunction will magnify and cause longer term disability if the volume of exercise is not reduced.
2. Just because you exercise a lot doesn’t mean you won’t have fat. Most days I was doing 4-5 hours of ‘cardio’ exercise each day and maintained the fat stores I had. I didn’t lose any fat because I was taking in too much of the “wrong” energy. “You can’t out train a bad diet!” 3. Just because someone is a professional does not mean you should do what they do. I mistakenly thought that my body would require and react the same way a professionals body would with the same amount of energy intake during the race. I was monotonous in counting my macronutrients in the months and weeks leading up to the race (figuring out exactly how much carbs/fats/protein I needed in order to maintain my body weight and energy), then on game day, I crumbled because I copied what the pro’s did and changed what I was going to do. Your body and the level your at will be different to everybody else, do your research and trust within your own judgement = no regrets.
What I have learnt since
1. I can maintain a healthier level of fitness from using Kettlebells than I can from running.
It only takes me 15-20 minutes to perform an intense KB workout that leaves me feeling like I’ve run for an hour.
The metabolic demand of using kettlebells is more beneficial to that of running but puts much less str
Trainer Tip Tuesday‼️Why use kettlebells‼️ 1. Functional Strength- Kettlebell training incorporates compound movements that engage the entire body! Kettlebells strengthen tendons, ligaments and joints as well as improve muscle tone, body composition and strength!
2. Safe for everyone- Kettlebells can be used in any form of a workout program! An athlete, a stay at home mother or just a person that has a sedentary life can benefit from using kettlebells!
3. Fat loss- Kettlebells are an easy way to increase the amount of calories burned very quickly. They also help build dense muscle mass which in turn helps burn fat stores in our bodies! This muscle also increases our resting metabolism!
4. Cardio & Strength- Kettlebells are a good way to increase your heart rate without touching cardio equipment! Kettlebells can ensure we are building dense muscle while keeping our bodies in the “fat burning zone”
5. Effective and efficient- Kettlebells are a great way to fit in strength training, cardio and flexibility training into one 25-30 Minute workout. This is important for people with busy lifestyles! There are thousands of different variations of every exercise!
6. One piece of equipment- One kettlebell can reduce the stress of finding the specific machine, or waiting for one! Kettlebells can attack every muscle in the body in one movement!
Ask a trainer here at Anytime Fitness for more information on kettlebells or advice on how to incorporate them!? #AnytimeFitness#TrainerTipTuesday#KettleBell#FatLoss#WeightLoss#Transformation#Fitness#Gym#PersonalTrainer#Strength#Healthy
CELLULITE: what is it and how do I fix it?
👆🏽cellulite is little clumps of the fat that accumulate near your skin layer within firmer connective tissue- these fat deposits give the dimpled or "cottage cheese" appearance, usually on the thighs, butt and/or stomach. 🏃🏾♀️regular exercise does not "cure" cellulite per se but it can prevent it or minimize the appearance of it.
🙋🏽some regular tips I give people to reduce the appearance of cellulite is to make the connective tissue surrounding it more firm. This can be done through:
2️⃣using weights and dynamic movements
3️⃣ drinking more fluids (namely water) -this will flush out waste products from cells as well as remove anything that may be preventing the burning of subcutaneous fat tissue (that comprises cellulite)
4️⃣eating more omega-3 fatty acids. (Salmon, fish oil, etc) Omega-3 fatty acids reduce appetite and low-level inflammation as well as repair and strengthen skin tissues. This in turn decreases the build-up of harmful toxins in blood vessels and improves circulation.
I have shown in the video today a few ways to tone and tighten up just below the butt. I can literally see, as my workout goes on, my legs tighten up and show less dimples.
Note: I was unable to fully capture the extent of the cellulite I have, but trust me, I have it too 🙋🏽 #workoutideas#workoutprogram#motivated
So here’s a story from A to Z 🎶
I call this one the lobster pinch and funny enough it’s used more than you might think. I was aiming for no more than one pad for this exercise 🙌
Kettle bell is a standard 32kg, that’s just over 70 lbs ⚖️
📝Here are some creative hamstring exercises from @rethinkingphysiotherapy
🙋🏽♂️The focus of these is the eccentric or lengthening portion of the muscle contraction. Research shows training hamstring eccentric strength is not only effective for rehabbing injuries but also protective for future injuries.
🗣One nice thing about a lot of these movements is all you need is your bodyweight, a sliding or rolling tool, or a partner. These are potentially very helpful for group and team training environments or when equipment is lacking and you’re out on the field or court.
Struggling with your deadlift?!? 🙋🏽♀️Tag a friend who needs to see this 🙋🏽♀️ The dead lift is a great exercise to strengthen the glutes hamstrings and back. However we run into problems when our form is not correct however we run into problems when our form is not correct. Bad form may contribute to lower back pain and issues with attaining the goal of the exercise!
here are a few tips to keep your form correct during the dead lift:
1️⃣keep your back straight by keeping your entire spine in neutral position. This means also that the neck should not be cranked to look up during the movement.
2️⃣keep the bar as close to you as possible. I like to drag the bar along my thighs and shins as it goes up-and-down to make sure that my centre of gravity stays relatively the same.
3️⃣ keep your core tight during the entire movement so that the pressure of the load you are carrying does not transfer to your lower back.
4️⃣when you reach the top of the movement do not overextend your back. Just come up so your hips come forward and you get a squeeze throughout your entire posterior chain (hamstrings, glutes, and back)
4️⃣hips reach back first then you bend your knees to reach the bottom of the movement. 🤗 🙋🏽♀️ tag a friend that would appreciate knowing the correct form 🙋🏽♀️ #workoutideas#workoutprogram#wshhfitness
I've found that it's super easy to work your legs and butt and legs in a home setting, but what about your second powerhouse 💥💥 (your BACK!). 🙋🏽♀️TAG A FRIEND who would benefit from an at home back workout!! 🔥complete this circuit 3 times only resting at the end of each circuit❤️
1️⃣couch supported opposing lifts (10/side)- keep your core tight so your back is protected!
2️⃣bent over body weight rows (x10) squeeze your shoulder blades together as hard as possible
3️⃣hip hinges (x10) arms straight out and focus on pushing your hips back while keeping your core tight and shoulder blades squeezed!
4️⃣squatting rows (x10)
5️⃣couch supported leg raises (x10) have the majority of your hips hanging off so that you hit your lower back
6️⃣reverse snow angels (x20) lift your arms about 2 inches off the ground and squeeze your back the entire time
7️⃣Superman's (x20) simultaneously lift your legs and upper body off the ground! 🔥don't be selfish, save this video but also🙋🏽♀️tag a friend so they can do it too! 🙋🏽♀️ #workoutideas#workoutprogram#wshhfitness
45 19313 days ago
Some of my favorite stuff from today. Lower body day + Kettlebell flows and juggles. Love using the Kettlebells for creative work to fill in the gaps you can’t hit with traditional lifting. After the flow work hit this quartet of pain. Good pain. Fun pain.
1️⃣ Pull throughs - 5
2️⃣ Beast to Tripod Press - 5
3️⃣ Alternating Push-ups - 10
4️⃣ Low tactical lunges - 10
Rest and repeat. I did 5 rounds and that was PLENTY. Also 🖕🏻 you low tactical lunges. —- Join @primal.swoledier and I Feb 10-11 at @onnitacademy for the next Kettlebell Specialist Certification!! Music: Dust Brothers