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Archives

  • September 2018 (1)
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There seems to be a craze in the fitness industry. There seems to be a craze in the fitness industry. It’s the hip band…. Apparently, people seem to think that if you add in a hip band on the legs it makes any exercise a ‘booty builder’ Well, it doesn’t. Flutes are built in doing hip extension in the sagittal plane and NOT adding a band. Hip bands are for external cues teaches you to keep the legs in the best position to help optimise the glute engagement. The problem is, that hip bands and fashionable, and influencer certified. Almost every video you see aimed at exercises to help build glute muscles will have a band in. The truth is not glamorous which is why no body wants to believe it. Do exercises such as hip thrusts, hip bridges, squats and deadlift variations and other exercises which have hip extension if you really want to build your booty. Not side walks and clams. #glutes #hipband #squat #thrust #gym #workout #fittips #fitness #fitnessmotivation #fitfam #fit #personaltraining #personaltrainer
So today was very much deadlift focussed. Needed So today was very much deadlift focussed. Needed to get my Sumo feeling comfortable. Fist some parallel box squat with light band and for a bit of concentric speed. Then some block pulls working up to a solid weight whiskers feeling good. Finally some sumo block pulls starting where I struggle to lock out in the deadlift. Working your lifts around the point that you fail at really helps you to get past that sticking point and strengthens the muscles in that section of your lifts. For me it is my lockout. This was all I did. Now to recover and get ready for Benchpress day. #gym #deadlift #conjugate #powerlift #powerlifting #deadlifting #strong #strength #squat #squatting #personaltrainer #personaltraining #coach #coaching
So another day and another training session filmed So another day and another training session filmed. This was Fridays heavy upper body day. 📍3 count Tempo bench with chains 📍1 set of Ultra close grip to failure 1/2 previous weight plus chain (no video) 📍Pendlay Rows 📍Chest supported Row with chain- palms up 📍over head extension ➡️ Band pull-apart Notice how there is a lot of back work? Doing this creates the base of the pyramid where strength can be built from. It also helps keep those shoulders fit and healthy. #gym #benchpress #coaching #healthy #strong #marketharborough #personaltraining #back #chestday #chestworkout #backworkout #powerlifting
I have been asked to post some of my workouts. So I have been asked to post some of my workouts. So here is one of the light lower body days. Focus on technique and practice movements rather than lots of weight. I only managed 3 exercises until my phone ran out of memory on the reverse hyper so you only have 3 things. Nothing special today just simple things. I also did some high rep hamstring curls and hip abduction after what you can see. #gym #legday #speedday #deadlifts #squats #squatting #deadlifting #strong #strengthtraining #specifixtraining #coach #coaching #personaltraining #personaltrainerlife
Regulating Fatigue One of the MOST UNDERRATED asp Regulating Fatigue One of the MOST UNDERRATED aspects of any training program is fatigue regulation. As you can see I hit a weight that was way harder than it should have been. This means I am still fatigued from last weeks equipped squat session (it does wipe me out for a week and a bit)! So I adjusted the load and exercises to make the session much more beneficial. I had been feeling sluggish and fatigued all day so I need to emphasise recovery this week. Always remember recovery is just as (if not more) important than training hard. Progress will Not always be linear and go in a straight line it will zig zag up and down. So if the workout isn’t going how it should, adjust, and recover so that next week it can be better. #recovery #gym #squat #conjugate #powerlifting #coach #coaching #recover #programming #onlinecoaching #personaltrainer #bdfpa #boxsquat #fit #fitness #gymmotivation #strongman #steong #strongwoman #squatting #squattips #tip #fittips #squatbooty
ITS BACK!! The STRONG FIT LONG Podcast is back in ITS BACK!! The STRONG FIT LONG Podcast is back in action! This episode I talk about how the lockdown affected me mentally. Also I dive into the world of powerlifting and outline how it can help you live a happier and healthier life. Follow the link in my bio or search ‘STRONG FIT LONG’ on your podcast provider! #podcast #powerlifting #strong #fitness #long #snapfitness #specifixtraining #coaching #personaltraining #personaltrainer #happylife #unlockdown #gym
HAPPY STAR WARS DAY!! May the 4th be with you 🙏 #starwars #may4th #happy #galaxyfarfaraway
Using bands is such a great way of increasing resi Using bands is such a great way of increasing resistance on top of barbells and Dumbells, and even great for being used on their own. The biggest issue I see is how to fix them to a rack, pole or any object you wanted. Simply using a choke is the solution. There are other ways but this is how I fit them on a regular basis. #bands #gym #homegym #workout #personaltraining #solutions #bandedworkout #bandedexercises #fit #fitness #fitfam #snapfitness #coach #fittips
Let’s talk recovery!! In its simple form, it is Let’s talk recovery!! In its simple form, it is how you body attempts to return its self back to “normal” something known as homeostasis. That’s it. More notably for most people it is about feeling good, less sore and able to workout again effectively and hopefully at an improvement rate I.e more weight/reps. Recovery gets over complicated for too often. Things people do because they think they need to to optimally recover: 🚫Buy expensive Compression clothing 🚫Pay for expensive massage treatments 🚫Cupping/Massage guns 🚫Buy expensive (and often pointless) teas and shakes etc Don’t get me wrong, All of the above can help improve recovery to a point. But these are all secondary. Unless you are an elite athlete and already mastering the fundamentals these do not need to be attempted. Make your recovery actually count. What you should be doing: ✅ Get quality sleep ✅ Eat enough protein ✅Drink plenty of water ✅ Eat enough FOOD ✅ Be active- mobility/foam rolling Master these first. Get them built in as habits then you can look at the extra stuff. Don’t make things more complex than they need to be. #recovery #exercise #sport #gym #homeworkout #strength #strong #athlete #athletic #fit #fitness #fittips #performance #conditioning #fitfam #personaltrainer #personaltraining
Make your lateral raises better. Keep the load on Make your lateral raises better. Keep the load on your shoulders and off your traps. Try not to restrict shoulder blade movement but rather direct the arm ‘outwards’ rather than ‘upwards’ Very simple but super effective. Grab your 3 FREE Strength and Fatloss Manuals by clicking on the link in my BIO. These include: ‘Build Your Bench: Westside Style’ and ‘14 Day Accelerated Fatloss System’ #gym #shoulders #strong #gym #homeworkout #fittips #fitnesstips #personaltrainer #personaltraining #strength #bodybuilding #strongman #fitness #fitfam #lateralraise
BETTER RDLs If you are doing Any form of RDL make BETTER RDLs If you are doing Any form of RDL make sure you are executing them correct. It very easy to fuck them up. Maintaining the low back position throughout is key. When performing them, the aim should not be to get the bar or DBs as low as you can. Rather it should be stick your hips back and lower the weight as far down as you can without the low back rounding. This will probably be a lot shallower than most of you think. This way you can keep excessive load in your low back and keep it on your butt and hamstrings. It is way safer, far more effective and you can grow you butt and hamstrings faster. #lowback #hamstrings #deadlifts #bootylicious🍑 #gum #homegym #homeworkout #rdl #rdls #legs #legday #personaltrainer #personaltraining #fit #fitness #fittips #fitnesstips #fitfam #specifixtraining
Episode 12 of the Strong. Fit. Long. Podcast is up Episode 12 of the Strong. Fit. Long. Podcast is up now and waiting for you!! So I have not done a pod cast for a couple of weeks (yes I have been slacking) so I wanted to get one out ASAP. - This one is about measuring progress (again)! - Please give me some love and subscribe, 5 star review and some comments so I can make them better so I can help you more. Link is on my link tree in my bio. #podcast #coaching #gym #measuring #coach #progress #help #fittips #fatloss #strengthtraining #strong #strength #strwngthandconditioning #womenwholift #fit #fitness #personaltraining
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