👣 FOOTWEAR 👣
Knowing when you need new shoes for function rather than fashion can be a difficult task because we all want to be as comforting as possible. .
Our feet contain 52 out of 208 bones in the human body, so roughly 25% of all our bones in our body. In addition to this, the feet provide an immense amount of information to our brain in what is termed "proprioception", or simply the ability to recognize where your body is in space. This is why I'm a very big advocate for barefoot and minimalist shoe training.
🔑 Look at the wear pattern in your current or old shoes. Each shoe should have relatively the same wear down pattern if your weight is distributed evenly. Check the medial aspect of your shoe (big toe side) and the lateral aspect of the shoe (pinky toe side).
. 🔑 Make sure you have a shoe with a wide toe box so your feet have the ability to splay properly.
🔑 When trying on new shoes, try to go at the end of the day since your foot will have the most expansion.
🔑 Make sure you are comfortable.
🔑 Runners should change their shoes more often
💪🏽 💪🏽 #repost@mwihaqi Anything triceps related gives me a scare before I even star and for a very long time, I used to avoid training chest and tris. My dips in the past have been with feet down at 90° or thereabout, no weights and kept them reps at comfortable numbers 👀 (don't give me that eye, I have my struggles). Then this happened🙆. Here's the thing, I don't run away from a challenge and I do not say no until I try it. I'd rather die trying 😁 but do it anyway. I recently changed my training program and I am getting a lot of surprises on the way which is so exciting (Thank you Vincent). This may not be the perfect dip but don't we all start somewhere? An after dip is loading 😉. Stay tuned.
When you’re looking at placing yourself in a calorie deficit. The most common problem with this is hunger.
How can we learn to fix hunger, feel fuller and still be in a deficit?
VOLUME OF FOOD!
Looking for low dense calorie foods that create volume is the biggest thing that’s going to help you achieve that.
Here is a little meal I like to give my clients in their meal plan to help create volume.
125g Aeroplane Jelly Lite
300g Yoplait Zero Sugar Yoghurt
100g Mixed Berries
20g Whey Protein Isolate
Do movement that makes you feel good 🏋️♀️🤸♀️💃
Exercise: Straddle single arm overhead press
1 1014 minutes ago
My TOP TWO exercises for Abs! Remember, you don’t get abs from training abs. You get abs by losing body fat through diet and cardio. However, training abs will help them “pop” more so once you drop the fat, they will be more defined and show better! .
GET FIT FOR SUMMER with @freetimeathletes 👇🏻👇🏻
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Reposted from @duncanlukas - 🔥💪
Days like today I have to look back and remind myself of how far I have come. .
It all started with @lizaglickman_medicalaesthetics giving me #velashape and getting me motivated to loose weight. .
Then it was off to closing my mouth, and hardcore dieting, and seeing the weight come off, the middle picture, I had lost 25lbs. .
Third step was to hire a personal trainer and get back in the gym, it had been years, so I started slowly, 2 sessions a week for two months, and slowly increasing then.
My next step was to try to loose the last 20lbs I wanted too, so I reached out to @rebuildinglifeoflakemary, within three months I lost the additional 20lbs I wanted! .
Now it is all about maintanance. So I joined @houseofsweatorl and I am consistently going 5x/week. They push me, hold me accountable and tailor my training to my goals and needs. .
This week has been rough, I haven’t really had the motivation to get to gym, or eat right. Somehow I still managed to get out of bed and make it there. .
Tomorrow I will get out of bed again, get dressed and get my butt to the gym regardless of how defeated I may feel. I have to remember to keep pushing, even when sometimes I feel like giving up.
45lbs are gone, and I have to remeber it. .
97 55625 April, 2019
“Stop taking when I’m trying to take photos of you or you will look dumb” - @meghanhowelll
3 6102 hours ago
Maybe today you try a heavier set of weights than you usually do and if you end up failing, YOU DONT BLAME YOURSELF AND YOU COME BACK FOR VENGEANCE AGAIN TOMORROW.
Because nothing grows in the comfort zone except for complacency, bad habits, and all the things your momma warned you about. 😳
Swipe to see how bad lucky wanted to be in the pics
12 5895 hours ago
PRE-SQUAT MOBILITY FLOW... Shown here are three key movements I use as a warm up before a LOWER BODY lifting day. The goal is to mobilise key joints whilst mentally and physically preparing yourself to train. The movements are: .
💥SHIN BOX (hip internal and external rotation).
💥 WORLD’S GREATEST STRETCH (hips & thoracic spine rotation).
💥 SCORPIONS (posterior chain). .
You don’t need a long warm up, you just need a targeted and effective one. I literally do 5 reps per side of each one. But to really take your lower body warm up to the next level, I would also include some bracing and activation movements (bird dog, side plank, trunk curl up, hip bridge) too. .
Remember, if you want to lift heavy loads, you’ll need sufficient mobility to do so. Likewise, if you want to optimise hypertrophy potential you’ll need sufficient range of motion to enhance contraction potential. Thus, movement does matter in the physique and strength world...
25 8705 hours ago
📌 Baechle e Earle (2010) definem antropometria como a ciência das medições aplicadas ao corpo humano , incluindo medidas de estatura , massa e circunferência de determinados membros .
📌 A diferença básica entre medida e avaliação é que enquanto medida abrange o aspecto quantitativo , a avaliação abrange o qualitativo . .
📊Então por que fazer uma avaliação física ? 📍Analisar a condição inicial do indivíduo.
📍Facilitar a prescrição adequada da atividade.
📍Possibilita a programação o treinamento dos ciclos.
📍Acompanha a progressão no treinamento .
📍Verifica se os resultados estão sendo atingidos.
📌 Ontem foi dia de avaliar a @daianaadelpuppo na @nivelacademia , e você tá esperando o que pra fazer a sua ? 🤷♂️.
🚫 Blogueiro (a) não é profissional de educação física.
🎯Jader Vinicius Personal -otimização de resultados, saúde e bem-estar, qualidade de vida e performance.
📱Consultoria Presencial /On line 🏋🏼♂️ Personal Trainer .
📊Avaliação Física / Avaliação cinemática de movimento 📷.
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