Literally one of the BEST workouts I’ve ever done. Maybe it was the 446 cals burnt in an hour or maybe it was the motivating workout partner 🤷🏼♀️ it was awesome! 🙌🏻 two days later I am still feeling tender spots 🔥🥳👌🏻💪🏻#fullbody#sprints#asu#hiit#evenonvacay
Afternoon musings... High Intensity Interval Training (HIIT) ✅
A popular exercise method central to the success of the Boutique fitness studio. In London there are circa 278 Boutique studios, 114 of which are HIIT based (Leisure Database, 2018). High Intensity Intermittent Training was popularised in the 1990s by Kouichi Irisawa and research later supported its use when participants invested only 4 minutes of supra-maximal work on a bike, 5 days/week for 6 weeks, to bring about an increase in VO2 max. of 7 ml/kg/min, and an increase in anaerobic capacity of 28% (Tabata et al., 1996). More recently... ✅
Gormley et al. (2008) suggest an adapted 6 week aerobic cycle HIIT programme has no significant impact on blood pressure, or resting heart rate, when compared to moderate and vigorous steady state cycle training. Furthermore, a 20 min. HIIT Kettlebell and battle rope training programme (5 wks, 3 x wk, W:R 1:1, 15 s. splits, alternating 2 minutes each of kettlebells and battle rope), results in no significant changes in body composition, however, it does result in a significant increase in RH grip strength (Meier et al., 2015). What ever your weapon of choice for HIIT 💪🤔choose carefully and have fun!
9 years have come and gone, same sweater but different person(yup, I have held on to some older pieces 😂) left, longer hair at 41, on a crazy diet, lowest weight, obsessed with the number on the scale and the energy of a snail and fast forward to yesterday pic, at 50 with short hair, energy galore, training for my first half marathon and same weight but more muscular and changing body composition (for the better). Don't buy into skinny being better. Healthy and strong is where it's at. Just do you and be your own happy, healthy representative 👍💪😘❤❤ happy Monday !
i got you covered with a bodyweight HIIT workout you can do from home this week!!! swipe 👉🏼 for a slightly more challenging option 😛
*run for 1:30 between each set* 👉🏼 so you’ll do 27 reps of all 3 movements then run, 21 reps of all 3 movements then run, etc. etc. 🔥advanced:
*run 1:30 between sets*
i hope these bodyweight workouts are helpful during busy weeks when you are short on time. these workouts are short but effective if you push it! tag me if you do it! have a strong week friends 💪🏼💦
M U S C L E B U I L D I N G!! Today our challengers move into the second, and longest, phase of the challenge!! The Muscle Building Phase.
The nutrition in the muscle-definition phase is based on a balanced diet of 45 per cent lean protein, 40 per cent complex carbohydrates and 15 per cent healthy fats.
Based on these macronutrient percentages, this phase will support muscle hypertrophy, assist in muscle recovery and repair and spur healthy fat loss results. Completing the muscle defining phase will prep the body for entering the shock mode phase (the third and final phase - shredding) in week seven and eight of the challenge.
So it’s now more than ever that our challenger’s challenge their limits and increase the weights in their workouts.
Keep up with your goals, when you smash them set new ones. Stay on track and remember....never sacrifice what you want the most for what you want right now!
To celebrate the opening of MetconGT this March we have teamed up with @lodough.co to give away this amazing starter kit to help you on your fitness journey this year.
We are giving away 3 packets of Lo-Dough a tub of @nowtponcy pizza sauce, @eatlean protein cheese, Lo-Dough gym t-shirt and cookbook.
For a chance to win follow these steps.
1- follow @lodough.co
2- follow @metcongt
3- like this post
4- comment below 2 workout buddies who you would share fake away Friday with.
The winner will be chosen by @lukeanthony.ld and @dannywhitehead32 on the 16th March!
I am chosen
I am who You say I am
You are for me
Not against me
I am who You say I am
When you close your eyes and ask God to show you who He says you are....what do you see?
Does he say:
Does he say you have the gift of: worship, administration, speaking, prayer, mercy, exhortation, storytelling, serving, healing, gathering, wisdom
You aren’t the negative words that have been spoken over you. You aren’t who others say you should be. You are His. You are Chosen and never Forsaken.
Who the Son sets free
Oh is free indeed
I’m a child of God
Yes I am
In my Father’s house
There’s a place for me
I’m a child of God
Yes I am
WOW!! What an INCREDIBLE FEELING this morning, feeling on🔝of the World knowing I'm getting better & #stronger as that is my #goal Sometimes our daily work seems insignificant but that is never true....IF YOU ARE COMMITTED to working on constantly improving YOU it will ALWAYS pay off!!
This morning after my breakfast got absorbed I took my training buddies (see my InstaStories 🎥) 🔥& SMASHED yet another #strength Training 💪
For the first time EVER Idid 50 Box Jumps, 50 Biceps Curls with overhead Press, 50 Floor Wipers (50 to the left, 50 to the right) without breaks in between reps🙌 each alternate with these Deep Squat battle ropes whips to Press Up x10 😅 and at the end held a Crucifix Plank for over a minute for the 3rd day in a row I've done this workout...Looked back to 3.5 months ago it took me 2 sessions to build to 1min mark at the end of third...I'M SO EXCITED & HAPPY to be making #progress on my journey as I've been SERIOUSLY committed to my Strength Training for the last 17 months with a few weeks' breaks while on holidays...😁 I'm sooo AMAZED with myself as to what I'm capable of...the girl who used to avoid PE at school at all cost 🙈 I have now condition myself to train & fuel like an #athlete...and I'm not stopping here👊💥 ARE YOU WORKING TO GET A LITTLE BIT BETTER EACH DAY?? #littlevictories#winning#mindset#body#goals#fit#strong#consistent#fitgirl#fitfam#ukfitfam#hiit#workout#fatloss#fitness#weightlossjourney#motivationmonday#justdoit#instadaily#instagood#feeling#energy#healthy#happy
Swipe left 👉🏼 At the start of my journey vs yesterday 💪🏼 This is the reason for my cheat day today! Looking at the comparison, I deserved it! I can’t believe this progress 🙌🏼 I used to H A T E my legs/thighs I always thought they were abnormally big and while I still don’t think they’re exactly the size and shape I’m aiming for (especially with all that loose skin 😅) they’ve definitely never looked better.
I’m always open for leg exercises recommendations so please comment with your favorite ones!
I usually just post a workout but today I'm sharing some insight to how I train.
I got started or restarted on my fitness journey (because it doesn't matter how many restarts you've gone through as long as you decide to stick to it for real this time) by going to classes at the YMCA
I did #barre, #chisel, #bootcamp, #hiit, #yoga, #kickboxing#kettlebell and #zumba or dance fitness classes. At first I just wanted to not be out of breath, then I wanted to get in shape, then I wanted to feel strong. All along the way I was becoming dedicated. This time it was different. I went 5 and then 6 days a week. I made new friends and started feeling so much better. I love those classes. I teach a trampoline fitness class that is kind of a hybrid of hiit and bootcamp. But when I started to see a major change in my body composition was when I went to the weight room and began working out different muscle groups daily.
This workout I posted is from a request from a follower that asked me to post one for the gym goer who doesn't go consistently enough to just train a muscle group each day. Full body circuits are awesome. They still challenge you and help you with strength and have a cardio element if the rep count and rest time are calculated properly. This follower was saying they just end up sore in one muscle group and then next time they go to the gym it happens all over again. The reason I train a muscle group at a time is because I go so frequently and am working on strength as well as hypertrophy so I can't do a full body every day. My muscles need the proper amount of rest so they can repair.
I love doing a full body occassionally and I want you to know if you can't get to the gym consistently or if your goals aren't strength building or hypertrophy a full body circuit IS AWESOME and extremely beneficial. You are still getting stronger and burning lots of calories.
Remember wherever you are at in your journey make dedication the first goal. The rest will come I promise! Always start with largest muscle groups first
⚀ Legs- alternating lunges
⚁ Leg extension ⚂ Back - standing cable row
⚃ Chest- cable press
⚄ Shoulders- Arnold's ⚅ Bicep/tricep- curls
TREINAMENTO CONCORRENTE - Parte 1
Você sabe o que é Treinamento Concorrente?
O Treinamento Concorrente é a utilização do treinamento resistido (com pesos) combinado ao treinamento aeróbio. O que iremos mostrar nas próximas postagens são os benefícios de se treinar de forma concorrente junto com algumas dicas de como fazê-lo.
Para dar o Start nas postagens vamos falar um pouco sobre o EPOC. No Gráfico 1 (mova para direita) temos a demonstração da participação do oxigênio durante a atividade física, onde mostra o individuo saindo do estado de repouso e iniciando seu treinamento.
Quando a ação muscular fica mais intensa ocorre um déficit de oxigênio e nesse momento o organismo reequilibra as coisas ofertando mais oxigênio aos músculos, equilibrando as coisas por assim dizendo (ação muscular e captação de oxigênio). O restabelecimento do oxigênio (equilíbrio) durante uma atividade intensa ira depender do nível de condicionamento físico do aluno, sendo assim a mensuração do Vo2Máx é necessário para a prescrição de treinamento.
Após o Término da atividade os níveis de oxigênio vão diminuindo gradativamente (faixa azul do gráfico) até voltar ao estado de repouso.
Durante a volta a calma o organismo continua com o metabolismo acelerado, queimando gordura após o fim do exercício. O que prolongara a duração do EPOC é a intensidade e eficiência do exercício, e é aí que o Treinamento Concorrente entra em cena.
🇪🇸 Última comida en Italia. Menú del día en el que elegí tortellini con carne de primero, y filete de pollo con verduras de segundo 🍝+🍗🍜. Para mi novia pizza de pollo🍕. Al final acabé que acabé comiendo algo menos de la mitad. ¿Soy al único que le pasa siempre? 😂
If the mirror isn’t sweaty did you even workout, bruh?
@jennacokerjones kicked my butt this morning at @ctfchicago and it felt sOoOo good.
Adjusting my initial goal of 42 miles this month and allowing my body to sweat without cardio so my hips can get a bit of rest. Don’t feel discouraged if you have to adjust your goals.
Set them, do your best and adjust as you see fit.
Yes, you can!