🔥3 Phase Cable Fly🔥
Exaggerated high for the upper chest, regular for the middle and low for the lower. Squeeze the middle of the chest at the top of every rep and stretch as much as you can at the bottom! Together we build better bodies! Share, tag friends and leave a comment if you like the exercise! Help me grow and teach more people how to be successful in the gym! 🔥💪🏼
🎥 @mikemendez96 Hulk smashed chest yesterday🔥💪🏼
18 210February 12, 2018
Tears of joy is what you can’t see here but they are there. Despite chronic pain, coming off medications, finding out last month that two parts of my spine are messed up and that I have tear in my rotator cuff - I have been showing up everyday and pressing play. That, along with eating delicious nutritious food, my body is FINALLY responding properly 😭.
In 30 days I am down 5lbs & get this.... a whopping 15” !!!! My clothes are fitting better, my jacket finally feels loose [happy dance] and the lean muscle I am gaining is helping me hold my baby longer😭! These NSV’s (non-scale victories) make pressing play worth it everyday! Cuz let’s be real, if I only focused on the scale, I would be an emotional mess. No matter what your journey is like & obstacles you face, there is always hope in becoming a stronger, healthier you ❤️. #StrongMoms
As if a burpee wasn’t hard enough before 6am, try adding a box jump. Ha. Am seriously loving my exercise more than ever - so much so, the alarm has gone off at 4.40am twice this week 😬😮@f45training_essendon has been my sanity for the last few weeks. Exercise makes me a calmer human, it makes me a better mum, it makes me happier, it makes me feel more productive, it gives me more energy & confidence & I love the feeling of being strong & doing something for me. I hate playing the too busy card - so here’s to no excuses, burpees before 6am and getting it done!
If you've spent much time on my page, then you know I talk a lot about being consistent. I thought I should provide a tidy little visual about WHY having the "consistent mindset" usually beats out the "perfection mindset".
Have you ever been there before? Practically bursting with motivation, you tear into some new diet/workout strategy, trying to perfectly nail every aspect of it.
You see some great results initially, but this thing called being human gets in the way at some point and you meet failure.
Discouragement follows. You get down on yourself, and because you had a restrictive, perfection-based approach then you gradually lose the motivation needed to maintain that. With no new habits set in place, you burn out and end up where you started. Except more discouraged this time.
I think a lot of us can relate to that in some way or another...I know I can. If so, maybe it's time to try the alternative.
Start off making small changes here and there. Cut out most liquid calories. Get to the gym two or three times a week. Sleep for an extra hour every night...Realize that the key to the whole process is building new habits that will last.
Failure will still come, but when you have the end game and long term in mind, your persepctive is totally different. You don't get discouraged and can just bounce right back up. You are patient, and your overall trajectory is still going upwards. Inevitably, you will end up with a better, more flourishing lifestyle this way, because you refused to give up.
Know someone who could use this mindset change? Send them here. I'd love to connect below as always💙👇🏽
Follow @marcusricefit for daily fitness tips. Interested in sculpting your body while living a healthy, balanced lifestyle? Email me to learn more and get on the waitlist for my 1-on-1 online/mobile coaching
Rustled up one of my favourite #leanin15 recipes this morning - scrambled eggs with smoked salmon & chives 😍
I’ve got a busy, busy day of work ahead so this should see me through the first half at least 🙌
High intensity bodyweight workouts are for you whoever you are.
You burn twice the fat in half the time compared to running on a treadmill or cycling.
Don't get put off by the words 'high intensity', that's just relative to your own fitness.
And don't get put off by exercises like burpees or jump squats.
Even simple squats, lunges and knee press ups will stimulate your muscles and raise your metabolism to give you a good workout.
Better than running on a treadmill any day! #hiit#hiitworkout#bodyweightworkout#squats#lunges#pressups#efficientexercise#getlean#getleanin2018#doctorhud#fitbodydoc
Love love love that I get paid to do what I love! Seeing my clients gain energy, overcome cravings and feel amazing - DESPITE THE LONG CHINESE NEW YEAR WEEKEND! You can too! Registration is now open for cycle 3 of my 21 day lean and fit challenge coming up on March 10th! PM me for details! #lifechanging#resultsdontlie#yesyoucan#beatthebulge#shapeup#getlean
Order before Saturday for next weeks healthy meals delivered to your door! Start to feel more energetic, lose excess body fat and get lean or gain muscle 💪 Whatever your Goals are you can achieve them with these healthy Meal Preps - no need to cook or worry about your macros or micros - all this is done for you! 😲😃👍💪👏🍱🍠🌽🌶🍆🥑🥦🥒🥗🥣
Everyone loves a cheat meal right?
So you’re wanting to lose body-fat and you’re eating better, doing a bit more
exercise and things are moving in the right direction…
But then the weekend comes and it’s time for a "cheat meal", or even a "cheat day". Pizza. Curry. Burger & Chips. Alcohol. Chocolate. Crisps. Sweets. Whatever floats your boat 🤷🏼♂️. Your diet has been challenging and you think you deserve a blow-out. 🤯
This is the point that many people completely WIPE OUT their progress.
You know by now that fat-loss comes down to CALORIES.
Let’s think of your calories like running a shop... Monday to Friday you make £200 each day, so at the end of the week you have £1000. At the weekend, you’re closed, you go out and spend £1000, or even maybe more.
Is it really worth wiping out a whole week in just a few hours? 🙊
A good diet will have scheduled breaks for different foods, not a binge for the sake of it.
Un résultat ne s’obtient pas du jour au lendemain.
🔥La régularité et l’intensité sont la clé de la réussite, peu importe le temps que tu mettras, n’oublie jamais pourquoi tu as commencé pour ne jamais arrêter.
Er zijn steeds meer mensen die aan een obstakel wedstrijd deelnemen. Vanuit mijn defentie periode van 10 jaar weet ik dat een goede training hier voor nodig is. Jammer genoeg hoor ik te veel mensen terug komen van zo’n wedstrijd met blessures.
Train niet alleen je mind maar ook je lichaam. Doe niet zomaar iets. ——- #ocr#obsticlecourse#training
4 457:47 AM Feb 21, 2018
Début de sorties longues avec au programme 17,3km en 1h15.
Le semi-marathon de Bordeaux approche rapidement, il va falloir monter en intensité pour atteindre les objectifs.
Feel the pump and maximise muscle growth! Its not just bro-science... The pump (aka hyperemia) is, believe it or not an important factor for muscle hypertrophy.
Simply put it's a rush of blood and fluids into the muscle cells that is felt when training a particular muscle. Not only does it make you look look and feel good at the time, it can also help stimulate muscle hypertrophy. It does this through a few key pathways:
The fascial stretching that occurs when the muscle is pumped with fluids beyond its normal size. When this fascial layer (which is found between the skin and the muscle) is stretched, room for continued muscle growth is made available.
The pump drives nutrients and oxygen into the muscle cells needed for improved recovery and repair.
Over time, the pump could also create a greater number of capillaries within the muscles. This, in turn, provides the muscles with more nutrients for greater pumps and more growth in the long term.
To improve your pump use moderate to heavy weights in the 10-15 rep range. It's also important to ensure you're adequately hydrated and you've got some carbohydrates in the body. 💪🏼
Ah Wednesday rambles!! Tough one today as nothing really over the last 24 hours has smashed me in the face as a possible subject.
However last night the wee mans efforts got him his second gymnastics badge. That irrelevant really, it’s more the fact that for the first time the gymnastics club has given the parents a termly feedback form. It’s simple but what a FANTASTIC idea. Why? Because now I can help him, I know what he needs to be working on, they have identified the weaknesses. The learning opportunities.
Turns out not many gymnastics clubs do this, my nieces doesn’t, which I think is a shame as you don’t really know what’s going on, quite often can’t see and the kids are too young to relay what they need to work on.
Do you think children should be assessed so young? I don’t mind it, he probably isn’t even aware, and when I went through it with him he uttered the words that I was most proud to hear that he wants to ‘do better’. He wants to improve, he sees the older boys doing their flips and twists and he wants to be able to do it, but he knows he has to turn up and keep trying and eventually he’ll get it.
It’s funny every club, every sport, every establishment has their own way of doing things. It’s probably taken each coach 5 mins to do each form for each kid... but I’ll tell you what, it’s kept me as a customer and Oscar and probably Lillie too for years to come by the fact that they have found an effective way to simply let us know how little OC is doing. In fact it’s also probably sparked an idea for feedback for each of my clients, each of our members potentially. How great would it be that each 1/4 everyone got some form of feedback on their progression based on some data and the coaches perceptions in classes. Potential areas of weakness, identification for strengths and some praise. All positive, all constructive, all extra value.... that’s the future I think.
In the mean time we know it’s handstands and cartwheels, upper body strength and improvements will come! Let’s be honest, which of the above isn’t useful in any sport? Strength, agility, multidirectional movements.... Weds rambles out!