𝙒𝙝𝙖𝙩 𝙚𝙫𝙚𝙧𝙮 𝙛𝙞𝙩𝙣𝙚𝙨𝙨 𝙘𝙤𝙣𝙨𝙪𝙢𝙚𝙧 𝙣𝙚𝙚𝙙𝙨 𝙩𝙤 𝙠𝙣𝙤𝙬
Yesterday @bretcontreras1 made a post about deception in the fitness industry and fitspo accounts showing off fancy workouts and promoting the idea that their “method” is what built their body.
After all, the fitness industry is an industry. We have to market and differentiate ourselves from everyone else, or else just get drowned out in the sea of noise.
Some differentiate through being really smart with research side of things, breaking complex subjects down into simple, actionable concepts.
Some do it through being really great at the science and art of coaching (taking those research-based ideas and implementing them in the real world with real people).
Some do it through fear-mongering and selling you on the idea that there is only 1 truth and they’re the gatekeeper that you have to go through to get there.
Some do it through being mostly naked showing off fancy exercises that are labelled as “functional” even though they’re mostly useless and don’t translate to anything outside of looking cool for a 15-second IG clip.
What’s more confusing is most of these people have something valuable to say. You can learn something useful from folks in every category. As a consumer, it makes the industry incredibly tough to navigate. Figuring out who you should listen to is no easy task.
To make it easier, keep these things in mind:
1. Fundamentals rule everything. Generally, the fancier something is, the less useful it is.
2. Consistency before optimization. “Optimizing” your diet with supplements or your training with “corrective exercise” if you aren’t even consistent with the basics yet is a recipe for working hard with little to show for it.
3. It’s your responsibility to decode what’s useful and discard what isn’t. Critical thinking is an essential skill if you want to live your best life.
4. If you’re not sure about something, ask. There has never been a better time in human history to learn about anything that interests you. The resources are there. Don’t just trust people because they look like they know what they’re talking about. They might be a wolf in sheep’s clothing.
💥Upper body workout💥
When you can’t get to the gym it’s time to get the toys out 💪 No excuses ⛔️
I done 5 rounds of this with a minutes rest in between - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Inverted Rows x 10 ⠀⠀⠀⠀⠀⠀⠀⠀
➡️ KB shoulder press x2x10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ KB rows single to double x 10
➡️ Military pushups x 20 ⠀⠀⠀⠀⠀⠀⠀
➡️ Bicep curls (single, double, slow eccentric) 2x10, 10, 5 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Tricep extension x 10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Upper body felt trashed after this. All in it took me about 40 minutes, much better than sitting on my butt do bugger all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you worked out today? What’s your go to home exercises if you can’t get to the gym? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend who loves to workout at home.
*10 Bodyweight Exercises for Booty Gains🍑* .
Who doesn't like booty exercises especially ones where no equipment is required. 👍 .
The classic is hip thrusts at a gym. But what if you are travelling and have no access to a gym? Maybe you are stuck in a hotel room? These 10 exercises are perfect for booty gains. .
This is not an exhaustive list but they are some of my favourite for myself and my clients. .
Follow the reps shown and make sure you are squeezing your glutes every rep.
Hitting the glutes require you to hit all 3 areas of the gluteals The Max, Medius, Min. To ensure hitting all 3 requires getting in as many different angles and planes as possible. Some might not seem like glute exercise but they are super effective 👍
The list of 10 exercises done back to back will ensure you will maximise hitting all 3 areas of the glutes. So you can get bigger booty gains 👏.
There are also quite a few single leg glute specific exercises which must be done and often not done enough but are very important when it comes to general glute strength 💪
Booty Gains are not just for a big bum. Having strong glutes can often relieve constant lower back pain and even help with knee stability. It is an essential muscle to keep working on. .
If you are sitting most of the day everyday due to your work then you most likely will have "lazy" glutes. 💤
So make sure you work on your glutes. You don't necessarily need a gym or equipment really get your glutes firing 🔥
This list as follows ⬇️ 1️⃣ 3 legged Monkey
2️⃣ Reverse Sit Thru
3️⃣ Bridge Kicks
4️⃣ Swing Tables
5️⃣ Shrimp Squat
6️⃣ Side lying Glute Raises
7️⃣ Single Leg Deadlifts
8️⃣ Pistol Squat
9️⃣ Single Leg Glute Bridge
1️⃣0️⃣ Kneeling Squat
Don't feel you need gym or loads of equipment just to get your glutes firing 🔥 save this for later and tag a friend who needs this 👇
No gym... no problem!!!! Getting fit and playing with the kiddos at the same time😂😂🤪!!! In all seriousness- body weight workouts are some of the best! Today’s workout included a 500 set (100 of each of the following broken up into however many sets/reps feels right for you)... Push-ups (kids optional!🤪)
Pull ups (use a table or chair or tree branch or row your kids!!!!😂)
Knee up single leg deadlifts
Plank variations (100s rounds at each set)
Try it out... at home or at the beach!!💪🙌 #bodyweighttraining#workout#fuelawesome#fitnessmotivation#funandfit#play#nogymneeded#fuelyourawesome#fitdad
🎾𝙋𝙇𝘼𝙔 🔁 𝙇𝙀𝘼𝙍𝙉 🎾
So I decided to give these a proper go yesterday & typically became obsessed!
30 minutes later, I think my best attempt was one of my first. 🤦🏻♂️
🎾🎾🎾 & a wall is all you need.
Give it a go, you might just surprise yourself!
Another fun partner exercise. Stir the pot! One partner holds the band steady, arms extended out while their partner stirs the pot. Make sure to get both sides. TAG your workout partner and let them know what’s coming lol💪🏾✌🏾
💪🏼🔥 PULL UP VARIATION 🔥💪🏼
Building up your “L” pull-ups is challenging and let’s get real, sometimes when something is hard we dread doing it. That’s why you throw in variations! Not only do they allow you to continue to train and strengthen the movement, but they also help to mentally cultivate a more positive relationship with exercises that you are working towards! •••••••••••••••••••••••••••••••••
This variation allows Nat to go through the full range of motion of the pull up, but allows her “rest” at the bottom with the dead stop. The dead stop also forces her to re-engage each muscle group involved before the next rep. Win/win.
Fun little pull-up sequence from yesterday at the stairs 😄💪🏽🏃🏽♀️
My favorite way to do the stairs- pull-ups and core at the bottom💪🏽, run up the stairs (with @hopefitnessgear band on)🏃🏽♀️, handstand break at the top🤸🏽♀️, repeat 4-5 times 😄 *
📹video by @pernilleworek 😘❤️