#individualizedtraining

Follow:908
The gap between the master & the student at first is very evident.  If the teacher gives you tools without concepts to apply them you will make little progress.  If you are taught great concepts without real life application the same will happen.  I believe most of us have experienced both in school, work, athletics, arts or other pursuits
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The elite master practitioner pictured here is arguably the best in the world at equipping his students to narrow that gap.  Time, effort, practice, failure, success, more failure, questions, fun, persistence, creativity, continued learning, more practice & much more will fill that gap over time
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The generosity & willingness to openly share his version through his 30+ years of experience is what I’m most grateful for.  He’s given me a target to aim for by creating to the model to aspire to.  Thank you Dr. Cobb! @zhealth_performance
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Mastery, I’m coming for you, no matter how long it takes!

The gap between the master & the student at first is very evident. If the teacher gives you tools without concepts to apply them you will make little progress. If you are taught great concepts without real life application the same will happen. I believe most of us have experienced both in school, work, athletics, arts or other pursuits —— The elite master practitioner pictured here is arguably the best in the world at equipping his students to narrow that gap. Time, effort, practice, failure, success, more failure, questions, fun, persistence, creativity, continued learning, more practice & much more will fill that gap over time —— The generosity & willingness to openly share his version through his 30+ years of experience is what I’m most grateful for. He’s given me a target to aim for by creating to the model to aspire to. Thank you Dr. Cobb! @zhealth_performance —— Mastery, I’m coming for you, no matter how long it takes!


3💬Normal

“Aside from the amazing workouts and great facility, the owner, coaches, and members are the real deal! Everyone is friendly and supportive. They have events, challenges, and family days - every time I am there I look forward to my next visit to Crown City.”
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CFCC Athlete: Marc Chester

“Aside from the amazing workouts and great facility, the owner, coaches, and members are the real deal! Everyone is friendly and supportive. They have events, challenges, and family days - every time I am there I look forward to my next visit to Crown City.” • CFCC Athlete: Marc Chester


1💬Normal

“The best money I spend. No question about it.”
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Bill had a history of pulling muscles and was considering shoulder surgery.
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He was going to the gym but didn’t have confidence that was he was doing was helping him more than it was hurting him.
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He hired us 9 months ago and we got to work right away with a custom workout program that addressed his previous injuries and focused on building strength and resiliency.
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Through his own consistency and hard work he feels as good as ever.
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Getting to work with Bill and people like him are why we do this.
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Helping real people make a difference in their lives through proper exercise and nutrition is absolutely what we love to do.
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Thank you Bill! - Jonathan & Blakley

“The best money I spend. No question about it.” . Bill had a history of pulling muscles and was considering shoulder surgery. . He was going to the gym but didn’t have confidence that was he was doing was helping him more than it was hurting him. . He hired us 9 months ago and we got to work right away with a custom workout program that addressed his previous injuries and focused on building strength and resiliency. . Through his own consistency and hard work he feels as good as ever. . Getting to work with Bill and people like him are why we do this. . Helping real people make a difference in their lives through proper exercise and nutrition is absolutely what we love to do. . Thank you Bill! - Jonathan & Blakley


3💬Normal

Strength & Suppleness
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Another incredible course from @zhealth_performance educating us with the best practices to continue to deliver incredible results to each of our clients!
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Dr. Cobb & the Z-Health team’s commitment shines through this brilliant community & everyone we coach!  I’m so happy to be amongst this crew communicating the power of the neuro approach on the daily!

Strength & Suppleness ———- Another incredible course from @zhealth_performance educating us with the best practices to continue to deliver incredible results to each of our clients! ——— Dr. Cobb & the Z-Health team’s commitment shines through this brilliant community & everyone we coach! I’m so happy to be amongst this crew communicating the power of the neuro approach on the daily!


3💬Normal

🎃NIGHT OF THE LIVING DEADLIFTS 🧟‍♂️
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Incase you missed it, our annual Halloween WOD is ALMOST here! Go get your costumes ready, and may the funniest, most creative, and best couple’s costumes win! 🥇
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Swipe left ⬅️ for all of the details, mark your calendars, & don’t miss out on this SPOOKtacular community event! 👻

🎃NIGHT OF THE LIVING DEADLIFTS 🧟‍♂️ - Incase you missed it, our annual Halloween WOD is ALMOST here! Go get your costumes ready, and may the funniest, most creative, and best couple’s costumes win! 🥇 - Swipe left ⬅️ for all of the details, mark your calendars, & don’t miss out on this SPOOKtacular community event! 👻


1💬Normal

Principles of Training 
Part 3 of 4: Individualization

Link in the bio to this blog post!
Individualized programming can be very tricky, but ultimately very rewarding. Each athlete has unique needs, goals and responses to training. Though a “general preparedness” style of training may work for a short period of time, a more individualized approach is likely needed to see long term progress. Here are some areas to consider when looking to program for an individual’s needs:
-Consider the athlete’s injury history and the rigors of their sport/life outside of your training realm
-Consider their training history; where they have thrived with training and what they have accumulated most hours training with in their past.
-Consider their Force-Velocity profile -Make sure to re-measure and re-assess athletes to see what has changed over the course of their program

Shown in the video are three ways we can individualize for an athlete:
On the left, we have an athlete who is looking to drop their 60 yard dash, yet struggles with efficient starts. So we mimic the base-stealing start as opposed to traditional sprinting drills for him.
Upper right, we have an athlete who lacks scapular mobility with upward rotation of the shoulders- so with Slams, we can start the movement from a fully paused position overhead. And lastly, an athlete who struggles with depth of a Lateral Squat could use the box to create that external focus and hit proper depth. Each of these exercises are altered slightly to fit their specific needs! 
This can get very tricky with large groups. Rather than taking the super safe and easy route and have everyone do the same tempo squats or have everyone ass-to-grass squat, you can group athletes together based on similar needs! Each group can have exercises tailored to fit those needs and you should see great results in terms of high levels performance and injury preventative training. 
Umbrella programs SUCK!

#individualization #trainingprogram #individualizedtraining #strengthtraining #cossacksquat #lateralsquats #medballslam #basestealing #sprint #billmillertraining

Principles of Training Part 3 of 4: Individualization Link in the bio to this blog post! Individualized programming can be very tricky, but ultimately very rewarding. Each athlete has unique needs, goals and responses to training. Though a “general preparedness” style of training may work for a short period of time, a more individualized approach is likely needed to see long term progress. Here are some areas to consider when looking to program for an individual’s needs: -Consider the athlete’s injury history and the rigors of their sport/life outside of your training realm -Consider their training history; where they have thrived with training and what they have accumulated most hours training with in their past. -Consider their Force-Velocity profile -Make sure to re-measure and re-assess athletes to see what has changed over the course of their program Shown in the video are three ways we can individualize for an athlete: On the left, we have an athlete who is looking to drop their 60 yard dash, yet struggles with efficient starts. So we mimic the base-stealing start as opposed to traditional sprinting drills for him. Upper right, we have an athlete who lacks scapular mobility with upward rotation of the shoulders- so with Slams, we can start the movement from a fully paused position overhead. And lastly, an athlete who struggles with depth of a Lateral Squat could use the box to create that external focus and hit proper depth. Each of these exercises are altered slightly to fit their specific needs! This can get very tricky with large groups. Rather than taking the super safe and easy route and have everyone do the same tempo squats or have everyone ass-to-grass squat, you can group athletes together based on similar needs! Each group can have exercises tailored to fit those needs and you should see great results in terms of high levels performance and injury preventative training. Umbrella programs SUCK! #individualization #trainingprogram #individualizedtraining #strengthtraining #cossacksquat #lateralsquats #medballslam #basestealing #sprint #billmillertraining


2💬Normal

I absolutely love prescribing tempo to the majority of the exercises I have my clients perform.
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Not only is it a great tool for building strength, but it also helps the client become aware and thus improve their body positioning, movement control and overall mind-muscle connection. I'm a stickler for proper and correct movement, which is why the tempo is one my training pillars.
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Next time your at the gym, try adding some tempo to your lifts. Start simple though! If it's the first time you're trying these, maybe just add some seconds to the eccentric or lowering phase of the lift or add a pause at the end of said phase. I suggest no more than 2 or 3 seconds to start with. Once you get the hang of it, then you can start getting creative and dive into more complex and challenging tempos.
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Let me know how it goes, and if you need any help or advise, I'm always here to help!
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

I absolutely love prescribing tempo to the majority of the exercises I have my clients perform. • Not only is it a great tool for building strength, but it also helps the client become aware and thus improve their body positioning, movement control and overall mind-muscle connection. I'm a stickler for proper and correct movement, which is why the tempo is one my training pillars. • Next time your at the gym, try adding some tempo to your lifts. Start simple though! If it's the first time you're trying these, maybe just add some seconds to the eccentric or lowering phase of the lift or add a pause at the end of said phase. I suggest no more than 2 or 3 seconds to start with. Once you get the hang of it, then you can start getting creative and dive into more complex and challenging tempos. • Let me know how it goes, and if you need any help or advise, I'm always here to help! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


2💬Normal

The tall kneeling shoulder press is an exercise I like to use in order to bring my client's attention to their midsection during an overhead press.
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In @eriebird case, through her assessment, I identified that she had some difficulty bracing her core during overhead pressing exercises. With that information in hand, I started her on a progression scheme that has taken her from seated landmine presses to seated DB presses to half kneeling landmine presses to half kneeling DB presses to tall kneeling DB presses and then on to full standing presses. I've also been having her do planks and side planks to cap-off her training sessions in order to bolster her core strength and stability.
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This is one of the many reasons why I love individualized training. Having their own training program let's the clients shore-up their weaknesses instead of doing a group class which may or may not be focused on what they actually need to work on. Ask yourself: WHY DO YOU GO TO THE GYM? Chances are that your answer is going to be to reach your fitness goals, whether it be losing weight, gaining muscle, increasing strength, improving endurance, etc. Each of us has different goals, strengths, weaknesses and skills because we are all individuals. If this is true, then why would you do a generic, cookie cutter program instead of one that is tailor-made for you? Food for thought...
•
Music: Point Blank
Musician: Not The King. 👑
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

The tall kneeling shoulder press is an exercise I like to use in order to bring my client's attention to their midsection during an overhead press. • In @eriebird case, through her assessment, I identified that she had some difficulty bracing her core during overhead pressing exercises. With that information in hand, I started her on a progression scheme that has taken her from seated landmine presses to seated DB presses to half kneeling landmine presses to half kneeling DB presses to tall kneeling DB presses and then on to full standing presses. I've also been having her do planks and side planks to cap-off her training sessions in order to bolster her core strength and stability. • This is one of the many reasons why I love individualized training. Having their own training program let's the clients shore-up their weaknesses instead of doing a group class which may or may not be focused on what they actually need to work on. Ask yourself: WHY DO YOU GO TO THE GYM? Chances are that your answer is going to be to reach your fitness goals, whether it be losing weight, gaining muscle, increasing strength, improving endurance, etc. Each of us has different goals, strengths, weaknesses and skills because we are all individuals. If this is true, then why would you do a generic, cookie cutter program instead of one that is tailor-made for you? Food for thought... • Music: Point Blank Musician: Not The King. 👑 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


0💬Normal

🚨INDIVIDUALIZATION - is Key 🔑.
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I take that approach to myself just as we do at Viking Performance Training with all our clients’ training plans.
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Here is how I do nutrition - a long equation with specific measures focused around exactly how human metabolism is designed to work and the way we manipulate it through activity.
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Since I am a strength coach and physics/physiology geek, I thought I could use my own program to show others how they can control and design their training or nutrition programs for specific goals.
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This is a full, specific metabolic equation to calculate your daily calorie usage much more accurately than your typical equation online. It’s better than your @apple watch, too.
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To show the steps I used my own measurements and numbers I calculated for myself during the first two weeks of #75Hard, a MOVEMENT to improve mental toughness and self-discipline designed by the man himself, the MFCEO, @andyfrisella.
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This is why I rarely do nutrition plans for people - most can’t handle this level of exactness. Instead we focus on helping them find better habits like eating breakfast, eating ENOUGH, expanding their food variety, and drinking more water.
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But for those who excel with SPECIFIC approaches who love the thought of INDIVIDUALIZED planning for themselves - here is your template, and you may reach out if you need anything.
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I’d love to help - it’s what a strength coach does.
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#VikingTrained #VikingStrong #strengthcoach #personaltrainer #personaltraining #specifictraining #goalspecific #individualizedtraining #onlinetraining #onlinecoaching #onlinecoach #premiumcoaching #specificisterrific #metabolic #nutritionplan #nutrition #MFCEO #100to0 #MaxOut

🚨INDIVIDUALIZATION - is Key 🔑. . I take that approach to myself just as we do at Viking Performance Training with all our clients’ training plans. . Here is how I do nutrition - a long equation with specific measures focused around exactly how human metabolism is designed to work and the way we manipulate it through activity. . Since I am a strength coach and physics/physiology geek, I thought I could use my own program to show others how they can control and design their training or nutrition programs for specific goals. . This is a full, specific metabolic equation to calculate your daily calorie usage much more accurately than your typical equation online. It’s better than your @apple watch, too. . To show the steps I used my own measurements and numbers I calculated for myself during the first two weeks of #75Hard, a MOVEMENT to improve mental toughness and self-discipline designed by the man himself, the MFCEO, @andyfrisella. . This is why I rarely do nutrition plans for people - most can’t handle this level of exactness. Instead we focus on helping them find better habits like eating breakfast, eating ENOUGH, expanding their food variety, and drinking more water. . But for those who excel with SPECIFIC approaches who love the thought of INDIVIDUALIZED planning for themselves - here is your template, and you may reach out if you need anything. . I’d love to help - it’s what a strength coach does. . #VikingTrained #VikingStrong #strengthcoach #personaltrainer #personaltraining #specifictraining #goalspecific #individualizedtraining #onlinetraining #onlinecoaching #onlinecoach #premiumcoaching #specificisterrific #metabolic #nutritionplan #nutrition #MFCEO #100to0 #MaxOut


4💬Normal

Tuesday night with the boys.  Is it any wonder Tuesday nights with these 3 in the gym at the same time are my favorite nights?  Craig moving better with the cleans followed by a really great job on the metcon including tires.  Dave hit a PR on his bench followed by some banded bench.  And Dustin having some fun with the atlas stone working up to a heavy 5 to shoulder.  Awesome time with the boys!! #eastcoaststrength #strength #strongman #powercleans #bench press #variabilitytraining #bandedbench #velocitybasedtraining #atlasstones #stonetoshoulder #tireflips #metcom #capacityfirst #tuesdaynightswiththeboys #nowhiteboardworkoutshere #individualizedtraining #coaching #performance #learngrowrepeat

Tuesday night with the boys. Is it any wonder Tuesday nights with these 3 in the gym at the same time are my favorite nights? Craig moving better with the cleans followed by a really great job on the metcon including tires. Dave hit a PR on his bench followed by some banded bench. And Dustin having some fun with the atlas stone working up to a heavy 5 to shoulder. Awesome time with the boys!! #eastcoaststrength #strength #strongman #powercleans #bench press #variabilitytraining #bandedbench #velocitybasedtraining #atlasstones #stonetoshoulder #tireflips #metcom #capacityfirst #tuesdaynightswiththeboys #nowhiteboardworkoutshere #individualizedtraining #coaching #performance #learngrowrepeat


2💬Normal

Get your costumes ready. 😈
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10.25.19 || 6pm || Night of the Living Deadlifts
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... stay tuned for more deets! 👻🎃

Get your costumes ready. 😈 - 10.25.19 || 6pm || Night of the Living Deadlifts - ... stay tuned for more deets! 👻🎃


5💬Normal

This is why I choose OPEX 🏆
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My COACH @coach_dan_jones correcting my movement patterns in these DL Isometric holds. It’s not always about the weight on the bar but correcting body mechanics. .
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Recovering from a tweaked lower back I sustained from work a few weeks ago.

This is why I choose OPEX 🏆 . . My COACH @coach_dan_jones correcting my movement patterns in these DL Isometric holds. It’s not always about the weight on the bar but correcting body mechanics. . . Recovering from a tweaked lower back I sustained from work a few weeks ago.


5💬Normal

#Repost @testosteronenation
・・・
Who’s having a rest day today? Or are you a “train on weekends and take Monday off” person? That’s a good way to avoid the Monday crowds.
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Quote from T-Nation.com contributor Dr. Jade Teta, @jadeteta.
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#tnation #tnationmeme #restday #offday #hardwork #dowork
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #connecticut #USA

#Repost @testosteronenation ・・・ Who’s having a rest day today? Or are you a “train on weekends and take Monday off” person? That’s a good way to avoid the Monday crowds. . Quote from T-Nation.com contributor Dr. Jade Teta, @jadeteta. . #tnation #tnationmeme #restday #offday #hardwork #dowork 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #connecticut #USA


0💬Normal

The importance of rest. For those of you taking today off, HAPPY REST DAY!
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#Repost @testosteronenation
・・・
Who’s having a rest day today? Or are you a “train on weekends and take Monday off” person? That’s a good way to avoid the Monday crowds.
.
Quote from T-Nation.com contributor Dr. Jade Teta, @jadeteta.
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#tnation #tnationmeme #restday #offday #hardwork #dowork
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #connecticut #USA

The importance of rest. For those of you taking today off, HAPPY REST DAY! • #Repost @testosteronenation ・・・ Who’s having a rest day today? Or are you a “train on weekends and take Monday off” person? That’s a good way to avoid the Monday crowds. . Quote from T-Nation.com contributor Dr. Jade Teta, @jadeteta. . #tnation #tnationmeme #restday #offday #hardwork #dowork 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #connecticut #USA


0💬Normal

The Arutunian is goin’ down @ 9am... BE THERE! 👊🏼🎂🎉

The Arutunian is goin’ down @ 9am... BE THERE! 👊🏼🎂🎉


3💬Normal

No-couch-to-5k training here.... This beautiful young woman conquered 3 hurdles in the last 4 months. No magic pill, no magic drink, no magic in my coaching equipment bag, just discipline, grit and a lifestyle change. When we met about 4 months ago, running 3 min, without stopping, was not easy. A few light headed moments. 😳 Chelsea followed the workout schedule, mixed with cross training and strength. Got her off her feet and on the elliptical and bike to build up conditioning, while trying to lose weight and tone. She was also on interval jog/walk training schedule that increased every 2-3 weeks. Her body has change and so has her confidence. 
@sundropchels @standfirmwarriors 
1 mile ✔
2 miles ✔
3 miles ✔

New Goal:  Drop mile splits, 1 mile at a time. 
#valleycoastrunning #militarygoals #fitness #fit #crosstraining #strengthwork #conditioning #coredevelopment #individualizedtraining #California #USA 🇺🇸 #bodytransformation #IE #inlandempire #SoCal #body

No-couch-to-5k training here.... This beautiful young woman conquered 3 hurdles in the last 4 months. No magic pill, no magic drink, no magic in my coaching equipment bag, just discipline, grit and a lifestyle change. When we met about 4 months ago, running 3 min, without stopping, was not easy. A few light headed moments. 😳 Chelsea followed the workout schedule, mixed with cross training and strength. Got her off her feet and on the elliptical and bike to build up conditioning, while trying to lose weight and tone. She was also on interval jog/walk training schedule that increased every 2-3 weeks. Her body has change and so has her confidence. @sundropchels @standfirmwarriors 1 mile ✔ 2 miles ✔ 3 miles ✔ New Goal: Drop mile splits, 1 mile at a time. #valleycoastrunning #militarygoals #fitness #fit #crosstraining #strengthwork #conditioning #coredevelopment #individualizedtraining #California #USA 🇺🇸 #bodytransformation #IE #inlandempire #SoCal #body


2💬Normal

Revisión de Temporada... Al finalizar cada temporada, es importante sentarse con el atleta y exponerle las mejoras que tuvo o no tuvo conforme la temporada fue avanzando, para así corregir los errores o realizar los cambios necesarios para seguir avanzando.
Aquí se muestra la tendencia de incremento de máximas potencias en diferentes duraciones del atleta conforme fue avanzando la temporada, significando una correcta adaptación de entrenamientos.
@wesports.mx 
@wecycle_bikeshop •
•
#individualizedcoach #individualizedcoaching #individualizedtraining #specificity #specifictraining #endurance #endurancesports #endurancecoach #endurancecoaching #we #sports #sport #sportcoach #sportscoaching #training #coach #coaching #endurancetraining

Revisión de Temporada... Al finalizar cada temporada, es importante sentarse con el atleta y exponerle las mejoras que tuvo o no tuvo conforme la temporada fue avanzando, para así corregir los errores o realizar los cambios necesarios para seguir avanzando. Aquí se muestra la tendencia de incremento de máximas potencias en diferentes duraciones del atleta conforme fue avanzando la temporada, significando una correcta adaptación de entrenamientos. @wesports.mx @wecycle_bikeshop • • #individualizedcoach #individualizedcoaching #individualizedtraining #specificity #specifictraining #endurance #endurancesports #endurancecoach #endurancecoaching #we #sports #sport #sportcoach #sportscoaching #training #coach #coaching #endurancetraining


0💬Normal

Revisión de Temporada... Al finalizar cada temporada, es importante sentarse con el atleta y exponerle las mejoras que tuvo o no tuvo conforme la temporada fue avanzando, para así corregir los errores o realizar los cambios necesarios para seguir avanzando.
Aquí se muestra la tendencia de incremento de máximas potencias en diferentes duraciones del atleta conforme fue avanzando la temporada, significando una correcta adaptación de entrenamientos.
@wesports.mx 
@wecycle_bikeshop •
•
#individualizedcoach #individualizedcoaching #individualizedtraining #specificity #specifictraining #endurance #endurancesports #endurancecoach #endurancecoaching #we #sports #sport #sportcoach #sportscoaching #training #coach #coaching #endurancetraining

Revisión de Temporada... Al finalizar cada temporada, es importante sentarse con el atleta y exponerle las mejoras que tuvo o no tuvo conforme la temporada fue avanzando, para así corregir los errores o realizar los cambios necesarios para seguir avanzando. Aquí se muestra la tendencia de incremento de máximas potencias en diferentes duraciones del atleta conforme fue avanzando la temporada, significando una correcta adaptación de entrenamientos. @wesports.mx @wecycle_bikeshop • • #individualizedcoach #individualizedcoaching #individualizedtraining #specificity #specifictraining #endurance #endurancesports #endurancecoach #endurancecoaching #we #sports #sport #sportcoach #sportscoaching #training #coach #coaching #endurancetraining


0💬Normal

Happy Birthday, Coach Taylor! 🎉

Happy Birthday, Coach Taylor! 🎉


5💬Normal

We all experience an injury at some point in our training journey. Whether its an acute injury or cumulative. It can bring even the most positive person down.  The good news is you don't have to stop.⁣⁣
⁣⁣
As someone who has experienced injury and those cumulative nagging issues, I know what it's like.  Because of my own experiences I have  specialized in effectively helping people to rehab from injury/surgery, correct movement, and keep you performing at your best. ⁣⁣
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If you have recently experienced an acute injury, have arthritis, or pain and discomfort that has been accumulating over time, here are some tips:⁣⁣
⁣⁣
✅ Don't ignore it⁣⁣
✅ Don't take time off⁣⁣
✅ Don't train

We all experience an injury at some point in our training journey. Whether its an acute injury or cumulative. It can bring even the most positive person down. The good news is you don't have to stop.⁣⁣ ⁣⁣ As someone who has experienced injury and those cumulative nagging issues, I know what it's like. Because of my own experiences I have specialized in effectively helping people to rehab from injury/surgery, correct movement, and keep you performing at your best. ⁣⁣ ⁣ If you have recently experienced an acute injury, have arthritis, or pain and discomfort that has been accumulating over time, here are some tips:⁣⁣ ⁣⁣ ✅ Don't ignore it⁣⁣ ✅ Don't take time off⁣⁣ ✅ Don't train "around" the pain⁣⁣ ✅ Go to a PT⁣⁣ ✅ Find a coach/trainer who can effectively help with rehabilitation and continual performance in the gym.⁣⁣ ✅ Once you are "feeling better", be smart. Don't just jump right back into something.⁣ ⁣ ⁣ #eastcoaststrength #injury #performbetter #movebetter #jointpain #arthritis #effectivemovement #movementassessment #coaching #individualizedtraining #remoteprogramming #performancedoesnthavetobepainful #fixyourpain #powerlifting #strongman #crossfit #mixedmodal #weightlifting #gym #olympicweightlifting


0💬Normal

Shout-out to personalized training clients, @j.b.carney @eriebird , for their 1st's today!
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Jon got his first set of unbroken strict chin-ups, while Erin got her first set of unbroken strict push-ups.
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We've been working towards these for the past couple of weeks and the fact they've achieved it is a testament to their work ethic, consistency and patience. We're super proud of you guys, keep it up the awesome work!
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #becomingabetterversionofyourself #morethanjustagym #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

Shout-out to personalized training clients, @j.b.carney @eriebird , for their 1st's today! • Jon got his first set of unbroken strict chin-ups, while Erin got her first set of unbroken strict push-ups. • We've been working towards these for the past couple of weeks and the fact they've achieved it is a testament to their work ethic, consistency and patience. We're super proud of you guys, keep it up the awesome work! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #becomingabetterversionofyourself #morethanjustagym #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


1💬Normal

Super proud of two of my personalized training clients, who achieved some huge milestones in their respective fitness journeys today!
•
@j.b.carney got his first set of unbroken chin-ups, while @eriebird got her first set of unbroken and unassisted bodyweight push-ups!
•
You guys are a true testament to the things we are capable of achieving with proper work ethic, unfailing consistency and unwavering patience. I'm

Super proud of two of my personalized training clients, who achieved some huge milestones in their respective fitness journeys today! • @j.b.carney got his first set of unbroken chin-ups, while @eriebird got her first set of unbroken and unassisted bodyweight push-ups! • You guys are a true testament to the things we are capable of achieving with proper work ethic, unfailing consistency and unwavering patience. I'm "over-the-moon" happy for guys and extremely proud of all you two have accomplished so far! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


0💬Normal

A good method to use when training for fat loss is pairing an upper body exercise with a lower body one.
•
By performing two movements that target muscles that are far away from each other in a

A good method to use when training for fat loss is pairing an upper body exercise with a lower body one. • By performing two movements that target muscles that are far away from each other in a "superset" fashion, we force our bodies to quickly adjust the shuttling of blood to the muscles being worked on different "ends" of the body. This, in turn, makes our heart work double-time in order to accomplish said task, thus burning more calories in process! • Here's an example: A1) Db Bent-Over Row: 3 x 10 - 12 @ 2012; rest 0:30 A2) Goblet Physioball Hack Squat 3 x 10 - 12 @ 2121; rest 0:30 • Need help with your training? Need help with your nutrition? Need some guidance in order to reach your goals? Want someone to hold you accountable and help you throughout your fitness journey? We'll always be here, because that's what we live for at F5. Helping you achieve your goals is OUR goal and it's the F5 way! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #becomingabetterversionofyourself #morethanjustagym #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


0💬Normal

Lots of resistance, for this half marathoner. 
Becky in the last 6 months, has gotten faster and stronger. I've seen her body change and confidence increase. Trusting the individualized training plan, specifically for her life schedule, is paying off. The training schedule includes endurance, speed work, hill work and strengthening the core. 
#valleycoastrunning #halfmarathon #distancerunner #grassworkout #resistance #endurance #speedwork #hillwork #strengthwork #coredevelopment #individualizedtraining #USA 🇺🇸 #California #USATF #SoCal #IE #inlandempire #riversidecounty #SanBernardinoCounty #losangelescounty #morenovalley #riverside #colton #redlands #yucaipa #lomalinda #hemet #perris #eastvale

Lots of resistance, for this half marathoner. Becky in the last 6 months, has gotten faster and stronger. I've seen her body change and confidence increase. Trusting the individualized training plan, specifically for her life schedule, is paying off. The training schedule includes endurance, speed work, hill work and strengthening the core. #valleycoastrunning #halfmarathon #distancerunner #grassworkout #resistance #endurance #speedwork #hillwork #strengthwork #coredevelopment #individualizedtraining #USA 🇺🇸 #California #USATF #SoCal #IE #inlandempire #riversidecounty #SanBernardinoCounty #losangelescounty #morenovalley #riverside #colton #redlands #yucaipa #lomalinda #hemet #perris #eastvale


2💬Normal

💥NEW PROGRAM ALERT💥
Need help and guidance with your nutrition?
•
Want to know how much you should be eating on a daily basis?
•
Want a plan to get you moving towards your goals?
•
We're here to help! This is the reason why we're launching our new nutrition coaching program.
•
Get your personalized macros and all support you could ever need to stick to the plan and succeed!
•
Feel absolutley free to DM us with any questions or to get started!
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #nutrition #nutritioncoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

💥NEW PROGRAM ALERT💥 Need help and guidance with your nutrition? • Want to know how much you should be eating on a daily basis? • Want a plan to get you moving towards your goals? • We're here to help! This is the reason why we're launching our new nutrition coaching program. • Get your personalized macros and all support you could ever need to stick to the plan and succeed! • Feel absolutley free to DM us with any questions or to get started! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #nutrition #nutritioncoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


0💬Normal

💥NEW PROGRAM ALERT💥
Need help and guidance with your nutrition?
•
Want to know how much you should be eating on a daily basis?
•
Want a plan to get you moving towards your goals?
•
I'm here to help! This is the reason why we're launching our new nutrition coaching program.
•
Get your personalized macros and all support you could ever need to stick to the plan and succeed!
•
Feel absolutley free to DM me with any questions or to get started!
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #nutrition #nutritioncoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

💥NEW PROGRAM ALERT💥 Need help and guidance with your nutrition? • Want to know how much you should be eating on a daily basis? • Want a plan to get you moving towards your goals? • I'm here to help! This is the reason why we're launching our new nutrition coaching program. • Get your personalized macros and all support you could ever need to stick to the plan and succeed! • Feel absolutley free to DM me with any questions or to get started! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #nutrition #nutritioncoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


0💬Normal

Here are some things to do when dieting. It's important to be aware of what and how much you're eating in order to make sure you're operating in a calorie deficit.
•
What's a calorie deficit? First off, it all comes down to calories in versus calories out. In order to be in a calorie deficit, you want to be burning more calories than you are consuming. In other words, calories out must be higher than calories in.
•
What can you do to keep calories out higher? Easy! Just make sure your moving a lot every single day. How can you move more? Get those steps in, lift some weights, play a sport, etc.
•
Let's also not forget about rest and recovery! Although often overlooked, quality sleep and proper stress management help us throughout our fat loss journey.
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

Here are some things to do when dieting. It's important to be aware of what and how much you're eating in order to make sure you're operating in a calorie deficit. • What's a calorie deficit? First off, it all comes down to calories in versus calories out. In order to be in a calorie deficit, you want to be burning more calories than you are consuming. In other words, calories out must be higher than calories in. • What can you do to keep calories out higher? Easy! Just make sure your moving a lot every single day. How can you move more? Get those steps in, lift some weights, play a sport, etc. • Let's also not forget about rest and recovery! Although often overlooked, quality sleep and proper stress management help us throughout our fat loss journey. 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


0💬Normal

For us, there's nothing better than seeing an impeccably performed exercise!
•
Here are a couple of movements you can add to your repertoire:
1️⃣ DB Bent-Over Row
2️⃣ Single Arm KB Front Rack Squat
3️⃣ Deficit Barbell Deadlift
•
We're committed to teaching our clients how to properly move in order to maximize their strength, improve their mobility and keep them safe from injury. That's the reason why, when you train here at F5FC, coach is always on you like a hawk.
•
Music: Seaside
Musician: Not The King. 👑
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #becomingabetterversionofyourself #morethanjustagym #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

For us, there's nothing better than seeing an impeccably performed exercise! • Here are a couple of movements you can add to your repertoire: 1️⃣ DB Bent-Over Row 2️⃣ Single Arm KB Front Rack Squat 3️⃣ Deficit Barbell Deadlift • We're committed to teaching our clients how to properly move in order to maximize their strength, improve their mobility and keep them safe from injury. That's the reason why, when you train here at F5FC, coach is always on you like a hawk. • Music: Seaside Musician: Not The King. 👑 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #becomingabetterversionofyourself #morethanjustagym #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


1💬Normal

As a young athlete the lore of 'plateu busting programs' whether that's a Smolov squat cycle, a secret sauce combination of 5/3/1 and Hinshaw's running program, or a frequency squat cycle consisting of daily 1RM's always appealed to me.

I didn't want an incremental systematic approach optimizied to my unique needs. I wanted big results and fast.

The problem is that these pre-written programs for 'plateu busting' are almost always predicated on unsustainable levels of volume. Put simply, these programs leverage functional adaptations, which can be defined as the transient adaptations where an increase in capacity results from an overabundance of stress.

These adaptations occur on a short time scale, and can be thought of as an adaptive survival mechanism. For example, in the mile run or 2k row we can deduce that fatigue is largely driven by our brain's reaction to a build up of certain by-products. So, to combat this we can create a scenario in training with an ever increasing about of by-product, and as a result week to week improvements in training will be driven by a need to survive this short term, transient, stressor. Once this stressor is removed, and a need to tolerate it subsides then an athlete will return to a baseline state.

This is why athletes see rapid gains when thrown on an aggressive training program, but lose these transient improvements when they inevitably get burnt out or injured. Hence, the frequency with which you see atheltes make massive improvements on strength programs like Smolov or high volume endurance programs, but a few months later they are back to where they started, or worse due to injury.

As a young athlete the lore of 'plateu busting programs' whether that's a Smolov squat cycle, a secret sauce combination of 5/3/1 and Hinshaw's running program, or a frequency squat cycle consisting of daily 1RM's always appealed to me. I didn't want an incremental systematic approach optimizied to my unique needs. I wanted big results and fast. The problem is that these pre-written programs for 'plateu busting' are almost always predicated on unsustainable levels of volume. Put simply, these programs leverage functional adaptations, which can be defined as the transient adaptations where an increase in capacity results from an overabundance of stress. These adaptations occur on a short time scale, and can be thought of as an adaptive survival mechanism. For example, in the mile run or 2k row we can deduce that fatigue is largely driven by our brain's reaction to a build up of certain by-products. So, to combat this we can create a scenario in training with an ever increasing about of by-product, and as a result week to week improvements in training will be driven by a need to survive this short term, transient, stressor. Once this stressor is removed, and a need to tolerate it subsides then an athlete will return to a baseline state. This is why athletes see rapid gains when thrown on an aggressive training program, but lose these transient improvements when they inevitably get burnt out or injured. Hence, the frequency with which you see atheltes make massive improvements on strength programs like Smolov or high volume endurance programs, but a few months later they are back to where they started, or worse due to injury. "Oh, your back squat went up 30lbs in 4 weeks when doing a Russian squat cycle you say ? There must be some magical combination of sets and reps that led to that change, not the fact that you quadrupled your volume." ... continued


13💬Normal

“My sister and friend stumbled upon a groupon for CFCC West and suggested we all sign up for 30 days… it would be fun. I figured I'd go a week, maybe 2 and return to my normal exercise routine after satisfying my curiosity for this novel trend. That was 5 years ago…
-
It has made me stronger physically and mentally. The stress of work becomes minor after surviving a creative but cruel AMRAP where your body and brain are in constant conflict… one telling you to stop and the other telling you to

“My sister and friend stumbled upon a groupon for CFCC West and suggested we all sign up for 30 days… it would be fun. I figured I'd go a week, maybe 2 and return to my normal exercise routine after satisfying my curiosity for this novel trend. That was 5 years ago… - It has made me stronger physically and mentally. The stress of work becomes minor after surviving a creative but cruel AMRAP where your body and brain are in constant conflict… one telling you to stop and the other telling you to "keep moving." - At CFCC you do the workouts yourself but you do not struggle alone. As a group you push and support each other through the WOD. You cheer the person finishing ahead of you and behind you because that is Crossfit… that is Crown City! - This is not a gym… it's a community and they welcome you with open arms and you'll learn the teachings of Crossfit from some awesome coaches. - Your heart, mind, body and soul will thank-you… c'mon, try it out.” • CFCC Athlete: Jesse Viray


5💬Normal

Shout-out to my client @mdemar5
•
This is what training consistently, being meticulous of what you put in your body and trusting the process looks like. Not to mention, Mikey has fully rehabbed a baseball shoulder injury from last year and is now stronger, fitter and playing better than ever.
•
I'm super proud of you and one of your biggest fans brother. You are consistency, hard work and dedication personified!
💪😉
#formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA

Shout-out to my client @mdemar5 • This is what training consistently, being meticulous of what you put in your body and trusting the process looks like. Not to mention, Mikey has fully rehabbed a baseball shoulder injury from last year and is now stronger, fitter and playing better than ever. • I'm super proud of you and one of your biggest fans brother. You are consistency, hard work and dedication personified! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


4💬Normal

Want to start getting rid of those stubborn

Want to start getting rid of those stubborn "love handles"? WE GOT YOU COVERED! • Get your personalized training, nutrition and lifestyle programs in order to start your journey towards your goals. We'll take care of everything, all you have to do is put in the effort and be consistent! • Don't believe us? Ask our clients how things are done around here! 💪😉 #formula5fitnessandconditioning #F5FC #fitness #conditioning #lifestyle #morethanjustagym #becomingabetterversionofyourself #weareinthebusinessofresults #weightloss #fatloss #musclegain #personaltraining #onlinepersonaltraining #individualizedtraining #onlinecoaching #hamdenct #northhavenct #newhavenct #westhavenct #easthavenct #northbranfordct #bethanyct #cheshirect #wallingfordct #branfordct #connecticut #USA


0💬Normal

This is a good stretch for you if your knees move in when you squat and if you put all your weight on the inside of your feet when you squat. When performing this stretch put your legs on the wall and let gravity pull your legs down to move your hips apart. You should feel this stretch on the inside of your hips.

This is a good stretch for you if your knees move in when you squat and if you put all your weight on the inside of your feet when you squat. When performing this stretch put your legs on the wall and let gravity pull your legs down to move your hips apart. You should feel this stretch on the inside of your hips.


3💬Normal

Do you like living in regret?  No.  Of course, you don't.  No one likes regretting that they did not take action to change their life.  THP is not going to let you do that either.  We have a culture here to support you and push you through those tough times.  Follow your passion and take the action to live your purpose.⠀
⠀
#thp #takeaction #individualizedtraining #followyourpassion #liveyourpurpose

Do you like living in regret? No. Of course, you don't. No one likes regretting that they did not take action to change their life. THP is not going to let you do that either. We have a culture here to support you and push you through those tough times. Follow your passion and take the action to live your purpose.⠀ ⠀ #thp #takeaction #individualizedtraining #followyourpassion #liveyourpurpose


3💬Normal

Are YOU ready to DOMINATE 2020?!?
—-
Who is with me?!?

Are YOU ready to DOMINATE 2020?!? —- Who is with me?!?


1💬Normal

Have you ever been so inundated with work that it starts to affect your family life or your health?
——
Are you able to actually put family first?  What if you took that action now?
——
Sure there are limitations with certain careers, but even in those situations can you make a different plan for next year?
——-
If your work comes first & family second, YOU will always take a back seat & your health will suffer. —
Is it selfish to focus on your own health so that you will be there to support to your family for the long run?
——
If work dominates your life for too long how will your family life look?  How about your health?  What if you can’t work because of health decline?
—-
How do you get health & family where they are supposed to be?  If you don’t, how long family & health stick around for?
——
We each have your own struggle with the balancing act of these three things.  Perhaps your main three aren’t the same as mine, but what can you do to level up YOUR 3 so at the end of the YOU are happy?
——
How many hours are devoted to health for the year?  Per week?
How many hours are devoted to family for the year?  Per month?
——
Can YOU decide what YOU want it to look like next year?
——
Shoutout to my coach @kathy.mauck for helping me get in charge of my big 3!

Have you ever been so inundated with work that it starts to affect your family life or your health? —— Are you able to actually put family first? What if you took that action now? —— Sure there are limitations with certain careers, but even in those situations can you make a different plan for next year? ——- If your work comes first & family second, YOU will always take a back seat & your health will suffer. — Is it selfish to focus on your own health so that you will be there to support to your family for the long run? —— If work dominates your life for too long how will your family life look? How about your health? What if you can’t work because of health decline? —- How do you get health & family where they are supposed to be? If you don’t, how long family & health stick around for? —— We each have your own struggle with the balancing act of these three things. Perhaps your main three aren’t the same as mine, but what can you do to level up YOUR 3 so at the end of the YOU are happy? —— How many hours are devoted to health for the year? Per week? How many hours are devoted to family for the year? Per month? —— Can YOU decide what YOU want it to look like next year? —— Shoutout to my coach @kathy.mauck for helping me get in charge of my big 3!


1💬Normal

I sometimes wish the solution for you was as easy as replacing a broken down door with a new one!
——
The truth is that YOU are way more complex than a door with many more moving parts, many more systems influencing each other, massive amounts of external stimulus constantly changing the way you interact with the world & 2-3 lb mass on top of your spine that is completely different then every single human before, during, & after you running THE SHOW
——
Thus, YOU need individualized attention, ideas, & movements for you to reach your performance goals when it comes to strength, mobility, speed, weight loss. etc. or to get out of pain to start working towards performance!
——
Do you feel more hopeful that there may be other options out there that YOU haven’t yet tried?
—-
Let me know if YOU need a new OPTION!

I sometimes wish the solution for you was as easy as replacing a broken down door with a new one! —— The truth is that YOU are way more complex than a door with many more moving parts, many more systems influencing each other, massive amounts of external stimulus constantly changing the way you interact with the world & 2-3 lb mass on top of your spine that is completely different then every single human before, during, & after you running THE SHOW —— Thus, YOU need individualized attention, ideas, & movements for you to reach your performance goals when it comes to strength, mobility, speed, weight loss. etc. or to get out of pain to start working towards performance! —— Do you feel more hopeful that there may be other options out there that YOU haven’t yet tried? —- Let me know if YOU need a new OPTION!


1💬Normal

How many times in the last year have you said, “if I could just lose some weight…”
•
How many times in the last 2 years have you started a work out program and gotten injured, or had to stop?
•
How many times this year have you tried to change a habit you don’t like, or add a new habit that you want to begin?
•
What happened?
•
What got in the way of your success?
•
DM me I want to know!

How many times in the last year have you said, “if I could just lose some weight…” • How many times in the last 2 years have you started a work out program and gotten injured, or had to stop? • How many times this year have you tried to change a habit you don’t like, or add a new habit that you want to begin? • What happened? • What got in the way of your success? • DM me I want to know!


2💬Normal

If you are local and you want to join us here is a FREE class coming up on 10/2!
——
RSVP at dave@fenomenalfitness.com

If you are local and you want to join us here is a FREE class coming up on 10/2! —— RSVP at dave @fenomenalfitness.com


1💬Normal

Before you break through a barrier, there is always that moment of fear that wants to stop you... It is that split decision to commit to your goals and believe that you can't be stopped.  This commitment, repeated over and over again, is when your confidence is formed and living life occurs.  Don't let fear stop you, let it DRIVE you.⠀
⠀
We have the tools and the pathway for you to reach your individual goals, the decision to commit is YOURS to make.⠀
⠀
#thp #letitdriveyou #individualizedtraining #scottsdaletraining #igniteyourpassion

Before you break through a barrier, there is always that moment of fear that wants to stop you... It is that split decision to commit to your goals and believe that you can't be stopped. This commitment, repeated over and over again, is when your confidence is formed and living life occurs. Don't let fear stop you, let it DRIVE you.⠀ ⠀ We have the tools and the pathway for you to reach your individual goals, the decision to commit is YOURS to make.⠀ ⠀ #thp #letitdriveyou #individualizedtraining #scottsdaletraining #igniteyourpassion


1💬Normal

Quick BFR circuit.  I do 4 rounds of this with the Blood Flow Restriction bands on & the legs are fried afterwards!
——
BFR is a humbling experience! If you have lifted heavy in the past,  LISTEN to the protocol & start light!  20% of your 1 rep max.  I repeat LIGHT weight NO JOKE!

Quick BFR circuit. I do 4 rounds of this with the Blood Flow Restriction bands on & the legs are fried afterwards! —— BFR is a humbling experience! If you have lifted heavy in the past, LISTEN to the protocol & start light! 20% of your 1 rep max. I repeat LIGHT weight NO JOKE!


3💬Normal

Brief How to for Blood Flow Restriction Exercise for the Legs
———
1️⃣ Wrap at the top of the leg just below the hip joint in the front.  Will hug the bottom of your glutes in the back.
2️⃣ Wrap in a layered fashion meaning just keep wrapping it on top of the previous layer of the wrap.  Don’t wrap it down the leg.
3️⃣ The perceived tightness you feel from the wrap should be about a 6-7 out of 10.  If it is a 10 out of 10 tightness or causes any numbness, tingling, or other unwanted feelings in the legs or feet you likely wrapped it too tight.  See the other reason why below.
4️⃣ Train legs at 20-50% of 1 rep max.
——
Note you want the blood coming to muscle & staying there.  Since arteries bring blood to the muscle we don’t want to restrict them, only the veins which take the blood away.  Wrapping to 10 out of 10 can cause restriction of both which we don’t want.  It’s best to stay 7 out of 10 or lower if you are not sure especially as you first start practicing with the bands.  In fact, in a study both 40 percent and 80 percent pressure, both trained at 40% 1 rep max, produced the same muscle growth and strength gains.  Thus it’s better to lean towards looser if you are unsure.
——-
Enjoy the muscle growth while training at lower weights sparing your joints!

Brief How to for Blood Flow Restriction Exercise for the Legs ——— 1️⃣ Wrap at the top of the leg just below the hip joint in the front. Will hug the bottom of your glutes in the back. 2️⃣ Wrap in a layered fashion meaning just keep wrapping it on top of the previous layer of the wrap. Don’t wrap it down the leg. 3️⃣ The perceived tightness you feel from the wrap should be about a 6-7 out of 10. If it is a 10 out of 10 tightness or causes any numbness, tingling, or other unwanted feelings in the legs or feet you likely wrapped it too tight. See the other reason why below. 4️⃣ Train legs at 20-50% of 1 rep max. —— Note you want the blood coming to muscle & staying there. Since arteries bring blood to the muscle we don’t want to restrict them, only the veins which take the blood away. Wrapping to 10 out of 10 can cause restriction of both which we don’t want. It’s best to stay 7 out of 10 or lower if you are not sure especially as you first start practicing with the bands. In fact, in a study both 40 percent and 80 percent pressure, both trained at 40% 1 rep max, produced the same muscle growth and strength gains. Thus it’s better to lean towards looser if you are unsure. ——- Enjoy the muscle growth while training at lower weights sparing your joints!


3💬Normal

If you are like me, you spend a lot of time thinking about how you can be better!
-
How you can maintain weight loss, be more athletic, reduce anxiety, be more in the moment, make more money, be like “that guy” or “that girl” who seems to have it all going.  There is a secret to all of these things:
-
“Be more intentional about who you want to become. Have vision beyond your current circumstances. Imagine your best future self, and start acting like that person today” - Brendon Burchard
-
Instead of just daydreaming about this person you want to be someday, what if you actually devised a plan?
-
Like you would for anything else this important at your job or for your child or if your life actually depended on it.
-
Reverse engineer who you want to become!
-
In most cases if you haven’t made the steps yourself yet, you may need help & that is ok!
-
Isn’t becoming your ideal self, the one you have spent so much time pondering about, worth it?
-
If you want to move with less pain, learn how to move better... from someone who knows more than you!
-
If you want to lose weight, focus on what & how much you are eating!  For longer than Monday morning to Thursday night!
-
If you want to fix an old nagging injury that you feel is always limiting you, find out how from a professional!
-
When you try to exercise & struggle to maintain any consistency for a significant time period, hire a coach!
-
When you want to perform better at your sport, job, or hobby, learn about all the potential things impacting your performance!
-
Hint:  Most people aren’t thinking about ALL the things! There are always a few more that could be tweaked to get you unstuck.
-
So start today with your planning, your intention, and possibly even looking for a coach or resources in those areas where you need help… it’s not too late to have the life you’ve always dreamed of.

If you are like me, you spend a lot of time thinking about how you can be better! - How you can maintain weight loss, be more athletic, reduce anxiety, be more in the moment, make more money, be like “that guy” or “that girl” who seems to have it all going.  There is a secret to all of these things: - “Be more intentional about who you want to become. Have vision beyond your current circumstances. Imagine your best future self, and start acting like that person today” - Brendon Burchard - Instead of just daydreaming about this person you want to be someday, what if you actually devised a plan? - Like you would for anything else this important at your job or for your child or if your life actually depended on it. - Reverse engineer who you want to become! - In most cases if you haven’t made the steps yourself yet, you may need help & that is ok! - Isn’t becoming your ideal self, the one you have spent so much time pondering about, worth it? - If you want to move with less pain, learn how to move better... from someone who knows more than you! - If you want to lose weight, focus on what & how much you are eating!  For longer than Monday morning to Thursday night! - If you want to fix an old nagging injury that you feel is always limiting you, find out how from a professional! - When you try to exercise & struggle to maintain any consistency for a significant time period, hire a coach! - When you want to perform better at your sport, job, or hobby, learn about all the potential things impacting your performance! - Hint:  Most people aren’t thinking about ALL the things! There are always a few more that could be tweaked to get you unstuck. - So start today with your planning, your intention, and possibly even looking for a coach or resources in those areas where you need help… it’s not too late to have the life you’ve always dreamed of.


9💬Normal

Compromiso de Atleta... De nada sirve un plan si no hay una ejecución correcta del mismo. En la relación Coach-Atleta, debe de haber un compromiso por las dos partes para que el proceso y los resultados sean los deseados. 
@wesports.mx 
@wecycle_bikeshop •
•
#compromiso #commitment #individualizedcoach #individualizedcoaching #individualizedtraining #specificity #specifictraining #duatlon #duatlón #endurance #endurancesports #endurancecoach #endurancecoaching #we #sports #sport #sportcoach #sportscoaching #training #coach #coaching #endurancetraining #cycling #cyclist #cycle #cyclingcoach

Compromiso de Atleta... De nada sirve un plan si no hay una ejecución correcta del mismo. En la relación Coach-Atleta, debe de haber un compromiso por las dos partes para que el proceso y los resultados sean los deseados. @wesports.mx @wecycle_bikeshop • • #compromiso #commitment #individualizedcoach #individualizedcoaching #individualizedtraining #specificity #specifictraining #duatlon #duatlón #endurance #endurancesports #endurancecoach #endurancecoaching #we #sports #sport #sportcoach #sportscoaching #training #coach #coaching #endurancetraining #cycling #cyclist #cycle #cyclingcoach


0💬Normal

There is more than one way to get to a goal.  You don't have to follow everyone else's path.  You are unique in your goals, needs, and abilities. Don't let anyone or anything divert you from your goals.  Follow your path and ignore anyone trying to get in your way. ⁣⁣
➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣
VISION: Individualized fitness for long-term success according to each person’s goals and needs in a supportive community through meaningful coach-to-client relationships developed by coaches continuing to grow as industry professionals. ⁣ ⁣⁣
➖➖➖➖➖➖➖➖➖➖➖➖⁣
#eastcoaststrength #coaching #coaching #individualizedtraining #remoteprogramming #fitness #gym #gymlife #strength #crossfit #strongman #weightlifting #getbettereveryday #suckless #workout #positiveattitude #itsaprocess #committotheprocess

There is more than one way to get to a goal.  You don't have to follow everyone else's path.  You are unique in your goals, needs, and abilities. Don't let anyone or anything divert you from your goals.  Follow your path and ignore anyone trying to get in your way. ⁣⁣ ➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣ VISION: Individualized fitness for long-term success according to each person’s goals and needs in a supportive community through meaningful coach-to-client relationships developed by coaches continuing to grow as industry professionals. ⁣ ⁣⁣ ➖➖➖➖➖➖➖➖➖➖➖➖⁣ #eastcoaststrength #coaching #coaching #individualizedtraining #remoteprogramming #fitness #gym #gymlife #strength #crossfit #strongman #weightlifting #getbettereveryday #suckless #workout #positiveattitude #itsaprocess #committotheprocess


0💬Normal

If you accept that mechanical tension and metabolic stress are the two main drivers of muscle hypertrophy, any choice of training intensity represents a tradeoff between those two mechanisms. The heavier you go, the more tension you develop, but the less metabolic stress you develop before the point of fatigue and vice versa. However, it seems that there needs to be some balance of both mechanisms to maximize growth.

This points to a fundamental question about low-load training for hypertrophy: how low can you go while still eliciting a growth response?

Based on the current body of research it looks like a set performed with 30% of a 1RM provides the same stimulus for growth as a set performed with 90% of a 1RM, assuming both sets are taken to volitional failure (1,4). 30% is pretty dang light - if you back squat a respectable 500# that's only a 150# load. You'll certainly be able to tell there's something on the bar, but you can likely do 30+ reps at a steady cadence while keeping tension on the muscle.

If we can still drive hypertrophy with as low as 30% of a 1RM, can we do it with 10%? Where is the cut off point? In a study by Lasevicius et al., we are presented some evidence that the cut off likely occurs between 20% and 30% of a 1RM for most individuals (3). However, i'd wager the low end cut off may be higher than 30% for some people as well, which i'll discuss later on.

The crux now becomes figuring out what an individuals cut off point is so you can train with more specificity. If someone can only do

If you accept that mechanical tension and metabolic stress are the two main drivers of muscle hypertrophy, any choice of training intensity represents a tradeoff between those two mechanisms. The heavier you go, the more tension you develop, but the less metabolic stress you develop before the point of fatigue and vice versa. However, it seems that there needs to be some balance of both mechanisms to maximize growth. This points to a fundamental question about low-load training for hypertrophy: how low can you go while still eliciting a growth response? Based on the current body of research it looks like a set performed with 30% of a 1RM provides the same stimulus for growth as a set performed with 90% of a 1RM, assuming both sets are taken to volitional failure (1,4). 30% is pretty dang light - if you back squat a respectable 500# that's only a 150# load. You'll certainly be able to tell there's something on the bar, but you can likely do 30+ reps at a steady cadence while keeping tension on the muscle. If we can still drive hypertrophy with as low as 30% of a 1RM, can we do it with 10%? Where is the cut off point? In a study by Lasevicius et al., we are presented some evidence that the cut off likely occurs between 20% and 30% of a 1RM for most individuals (3). However, i'd wager the low end cut off may be higher than 30% for some people as well, which i'll discuss later on. The crux now becomes figuring out what an individuals cut off point is so you can train with more specificity. If someone can only do "X" number of sets per week for a given muscle group before they push past their ability to recover it would be a shame if a handful of those sets were outside of their effective intensity range. I believe NIRS can give us a highly effective, and minimally invasive, way of figuring this out. If you're interested in reading the full post, head over to my linktree in my bio and click on the first article titled, "NIRS & Hypertrophy: How Low Can You Go While Still Eliciting A Growth Response". If you have any questions, comments, or feedback please let me know in the comments ⬇️. I'm interested in hearing others thoughts and critiques on this concept.


14💬Normal

¡CASO DE ESTUDIO!

La importancia de contar con un potenciómetro y realizarse un bike fit correcto... Mejoras INCREÍBLES en uno de mis atletas en los últimos 2.5 meses, al crearle estreses correctos en los entrenos y al realizarle un estudio de biomecánica (Bike Fit) donde ahora puede aprovechar más la potencia que transmite a la bicicleta.

Prueba 1 (26 Julio):
- 39:39 min - 155 NP
- 88 kg
- Est. VO2Max: 26

Prueba 2 (12 Septiembre):
- 36:18 min
- 172 NP
- 82 kg
- Est. VO2Max: 33 ¡Muchas felicidades @aldodelavega1 ! Gracias por confiar en el proceso...
Y tú, ¿cómo sabes cuánto has mejorado si no lo mides?

@wesports.mx 
@wecycle_bikeshop •
•
#individualizedcoach #individualizedcoaching #individualizedtraining #trainwithwatts #endurancecoach #endurancecoaching #endurance #we #sports #sport #sportscoach #sportscoaching #cycling #cyclists #powermeter #specificity #ciclismo #ciclista #bikefit #bikefitting #biomecanica #biomecanics #biomechanic #analisisbiomecanico #bikefitter

¡CASO DE ESTUDIO! La importancia de contar con un potenciómetro y realizarse un bike fit correcto... Mejoras INCREÍBLES en uno de mis atletas en los últimos 2.5 meses, al crearle estreses correctos en los entrenos y al realizarle un estudio de biomecánica (Bike Fit) donde ahora puede aprovechar más la potencia que transmite a la bicicleta. Prueba 1 (26 Julio): - 39:39 min - 155 NP - 88 kg - Est. VO2Max: 26 Prueba 2 (12 Septiembre): - 36:18 min - 172 NP - 82 kg - Est. VO2Max: 33 ¡Muchas felicidades @aldodelavega1 ! Gracias por confiar en el proceso... Y tú, ¿cómo sabes cuánto has mejorado si no lo mides? @wesports.mx @wecycle_bikeshop • • #individualizedcoach #individualizedcoaching #individualizedtraining #trainwithwatts #endurancecoach #endurancecoaching #endurance #we #sports #sport #sportscoach #sportscoaching #cycling #cyclists #powermeter #specificity #ciclismo #ciclista #bikefit #bikefitting #biomecanica #biomecanics #biomechanic #analisisbiomecanico #bikefitter


1💬Normal

Coaching, in my opinion, is 3 main tasks: Educating, Connecting, and Inspiring.
•
We EDUCATE our clients in how to move, behave, and think in ways that move them toward their goals, and create awareness around their habits and abilities.
•
We CONNECT people, both with others and with the coach, and with themselves — their deeper purpose, what lies beneath the goals.
•
Finally, we INSPIRE — I don’t say motivate, because I believe that all true motivation comes from within.  Instead, we provide inspiration, the spark, that will help them find it for themselves.
•••
If you want to learn more about how we coach, assess, and design programs for our clients, click the link in my bio to find out more about our upcoming Coaches Clinic.  There are a few spots remaining for this October, so act fast!
•••
#livefullrange #fitness #crossfit #coaching #pvd #ri #groupfitness #individualizedtraining

Coaching, in my opinion, is 3 main tasks: Educating, Connecting, and Inspiring. • We EDUCATE our clients in how to move, behave, and think in ways that move them toward their goals, and create awareness around their habits and abilities. • We CONNECT people, both with others and with the coach, and with themselves — their deeper purpose, what lies beneath the goals. • Finally, we INSPIRE — I don’t say motivate, because I believe that all true motivation comes from within. Instead, we provide inspiration, the spark, that will help them find it for themselves. ••• If you want to learn more about how we coach, assess, and design programs for our clients, click the link in my bio to find out more about our upcoming Coaches Clinic. There are a few spots remaining for this October, so act fast! ••• #livefullrange #fitness #crossfit #coaching #pvd #ri #groupfitness #individualizedtraining


4💬Normal

Individual Hitting Programs! 
The player here has a hitting flaw of leaving the zone early. He hits a lot of top spin balls pull side. We are able to pull some drills from our manual to write in his program. We have drills for each of our players specific hitting flaws and athleticism.

Individual Hitting Programs! The player here has a hitting flaw of leaving the zone early. He hits a lot of top spin balls pull side. We are able to pull some drills from our manual to write in his program. We have drills for each of our players specific hitting flaws and athleticism.


3💬Normal

Adherence to any diet is the key to the diet! If you are given a diet plan you don’t like, how likely are you to follow it 100%? All diet and exercise advice should be tailored to you, and your individual needs and desires. Send me a message if you’re interested in loosing weight and enjoying the process! 
#coach #weightloss #weightlosscoach #strengthtraining #individualizedtraining #dietplan #macrocoach #mealplanning #fatloss #caloriecounting #fitness #weightlossjourney #bluelightglasses

Adherence to any diet is the key to the diet! If you are given a diet plan you don’t like, how likely are you to follow it 100%? All diet and exercise advice should be tailored to you, and your individual needs and desires. Send me a message if you’re interested in loosing weight and enjoying the process! #coach #weightloss #weightlosscoach #strengthtraining #individualizedtraining #dietplan #macrocoach #mealplanning #fatloss #caloriecounting #fitness #weightlossjourney #bluelightglasses


4💬Normal

Muchas felicidades a mi pupila @ivanaessi por haber obtenido el 1er lugar en el Maratón Wirilkuta 2019. ¡Constancia y disciplina dan sus frutos! 
Gracias por confiar en el proceso... ¡Los métricos no mienten!

@wesports.mx 
@wecycle_bikeshop 
@ridespinergy 
@nativetech_mx 
@livcycling_mx 
@livcycling •
•
#individualizedcoaching #individualizedtraining #we #sports #sport #sportscoaching #sportscoach #endurancecoach #endurancecoaching #endurancesports #endurance #enduranceathlete #endurancetraining #sportspecifictraining #specificity #cycling #cyclinggirl #cyclists #ciclista #mtbgirl #mtb

Muchas felicidades a mi pupila @ivanaessi por haber obtenido el 1er lugar en el Maratón Wirilkuta 2019. ¡Constancia y disciplina dan sus frutos! Gracias por confiar en el proceso... ¡Los métricos no mienten! @wesports.mx @wecycle_bikeshop @ridespinergy @nativetech_mx @livcycling_mx @livcycling • • #individualizedcoaching #individualizedtraining #we #sports #sport #sportscoaching #sportscoach #endurancecoach #endurancecoaching #endurancesports #endurance #enduranceathlete #endurancetraining #sportspecifictraining #specificity #cycling #cyclinggirl #cyclists #ciclista #mtbgirl #mtb


5💬Normal

🤸‍♀️SIT&REACH🤸‍♂️ . La VALUTAZIONE DELLA FLESSIBILITA’ 📏 è progettata per testare la flessibilità dei muscoli della zona lombare e dei muscoli posteriori della coscia. Questo test può essere modificato per gli anziani con l'uso di una sedia.💺🌳 . The FLEXABILITY EVALUATION 📏 is designed to test the flexibility of the lower back and hamstring muscles. This test can be modified for elders with the use of a chair.💺🌳
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🌳
🌳
🌳
🌳
🌳
#medicalfitness #exerciseprescription #sportmedicine #physicalactivity #rehabilitation #prevention #health #healthyageing #physicalmovement #training #testing #assesment #functionalevaluation #flexability #flexabilitytest #lowerback #hamstring #seniorfitness #personaltraining #backpain #lowbackpain #lowbackpainexercises #seniorfitness #individualizedtraining #exercisephysiologist #chinesiologo #attivitàmotoriaadattata #palestradellasalute #eserciziovita

🤸‍♀️SIT&REACH🤸‍♂️ . La VALUTAZIONE DELLA FLESSIBILITA’ 📏 è progettata per testare la flessibilità dei muscoli della zona lombare e dei muscoli posteriori della coscia. Questo test può essere modificato per gli anziani con l'uso di una sedia.💺🌳 . The FLEXABILITY EVALUATION 📏 is designed to test the flexibility of the lower back and hamstring muscles. This test can be modified for elders with the use of a chair.💺🌳 . 🌳 🌳 🌳 🌳 🌳 #medicalfitness #exerciseprescription #sportmedicine #physicalactivity #rehabilitation #prevention #health #healthyageing #physicalmovement #training #testing #assesment #functionalevaluation #flexability #flexabilitytest #lowerback #hamstring #seniorfitness #personaltraining #backpain #lowbackpain #lowbackpainexercises #seniorfitness #individualizedtraining #exercisephysiologist #chinesiologo #attivitàmotoriaadattata #palestradellasalute #eserciziovita


0💬Normal

PREPARACIÓN PARA MARATON POWERADE 2019... Gracias al análisis de gráficas, me permite como entrenador prescribir la carga correcta (volumen e intensidad) de los entrenos, evitando sobre carga muscular que pueda generar lesiones. ¡El 90-95% de las lesiones son ocasionadas por sobre uso!

Otra ventaja de contar con análisis de entrenos es que puedo conocer con alta precisión las intensidades que el/la atleta puede sostener por diferentes duraciones, asegurando así, una correcta ejecución de competencia.
Lo que no se mide, no se mejora y mucho menos se controla... Muchas felicidades @tititrevino  por tus grandes avances y constancia 👏🏼👏🏼 @wesports.mx 
@wecycle_bikeshop •
•
#individualizedcoaching #individualizedtraining #we #sports #sport #wecyclebikeshop #wecycleteam #endurance #endurancetraining #enduranceathlete #endurancecoach #specificity #endurancesports #run #running #runner #runninggirl #coach #coaching #marathon #marathoner #marathoners #marathontraining #marathonrunning

PREPARACIÓN PARA MARATON POWERADE 2019... Gracias al análisis de gráficas, me permite como entrenador prescribir la carga correcta (volumen e intensidad) de los entrenos, evitando sobre carga muscular que pueda generar lesiones. ¡El 90-95% de las lesiones son ocasionadas por sobre uso! Otra ventaja de contar con análisis de entrenos es que puedo conocer con alta precisión las intensidades que el/la atleta puede sostener por diferentes duraciones, asegurando así, una correcta ejecución de competencia. Lo que no se mide, no se mejora y mucho menos se controla... Muchas felicidades @tititrevino por tus grandes avances y constancia 👏🏼👏🏼 @wesports.mx @wecycle_bikeshop • • #individualizedcoaching #individualizedtraining #we #sports #sport #wecyclebikeshop #wecycleteam #endurance #endurancetraining #enduranceathlete #endurancecoach #specificity #endurancesports #run #running #runner #runninggirl #coach #coaching #marathon #marathoner #marathoners #marathontraining #marathonrunning


1💬Normal

Is time your biggest limiting factor?
——
Do you work long hours?
Do you have a long commute?
Do you have kids?
Other commitments outside of work?
——
Let me know in the comments or DM me!  I have something in store for you!

Is time your biggest limiting factor? —— Do you work long hours? Do you have a long commute? Do you have kids? Other commitments outside of work? —— Let me know in the comments or DM me! I have something in store for you!


3💬Normal

Supersetting part 2: another way to superset is to pair two upper body antagonists together - in this case, a pull and a push. Here I paired together a chin up (vertical pull... emphasis on A chin up - one is all I got 🤦🏻‍♀️) with a barbell military press (vertical push). I would advise placing your pull before your push from a scap stabilization standpoint and making sure you do the proper mobility work before getting into heavy sets here (foam roll, t spine mob., active shoulder flexion, pike planks, etc.)
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With something as demanding as an overhead press, you should also ensure you have the proper T spine/shoulder mobility (overhead mobility) to even get into this pain free without any compensations (most notably lumbar spine extension aka arching your back). If these exercises are the right fit for you, they can be excellent in terms of building upper body strength 💪🏼
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#supersetting #upperbody #pullandpush #trainsmart #upperbodystrength #chinup #militarypress #anchorfitness #individualizedtraining #personaltraining #strengthtraining #fairportny

Supersetting part 2: another way to superset is to pair two upper body antagonists together - in this case, a pull and a push. Here I paired together a chin up (vertical pull... emphasis on A chin up - one is all I got 🤦🏻‍♀️) with a barbell military press (vertical push). I would advise placing your pull before your push from a scap stabilization standpoint and making sure you do the proper mobility work before getting into heavy sets here (foam roll, t spine mob., active shoulder flexion, pike planks, etc.) . . . With something as demanding as an overhead press, you should also ensure you have the proper T spine/shoulder mobility (overhead mobility) to even get into this pain free without any compensations (most notably lumbar spine extension aka arching your back). If these exercises are the right fit for you, they can be excellent in terms of building upper body strength 💪🏼 . . . #supersetting #upperbody #pullandpush #trainsmart #upperbodystrength #chinup #militarypress #anchorfitness #individualizedtraining #personaltraining #strengthtraining #fairportny


2💬Normal

⚠️⚠️COACH JOE GETTING IN ON THE WARMUP
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When you gotta show the guys you still have some (a little) BOUNCE
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Groups are growing each week!  Call☎️/Email💻/Text📱 to get your INITIAL EVALUATION taken care of, get your INDIVIDUALIZED PROGRAM🗓 and let’s get BETTER THIS OFF-SEASON📈!!
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#individualized #individualizedtraining #baseball #baseballtraining #softball #softballtraining #athlete #athletetraining #offseasongains #omahabaseball #sportsperformancetraining #sportsperformanceomaha #highschoolbaseball #collegebaseball #grouptraining #semiprivatetraining

⚠️⚠️COACH JOE GETTING IN ON THE WARMUP . When you gotta show the guys you still have some (a little) BOUNCE . . Groups are growing each week! Call☎️/Email💻/Text📱 to get your INITIAL EVALUATION taken care of, get your INDIVIDUALIZED PROGRAM🗓 and let’s get BETTER THIS OFF-SEASON📈!! . . . #individualized #individualizedtraining #baseball #baseballtraining #softball #softballtraining #athlete #athletetraining #offseasongains #omahabaseball #sportsperformancetraining #sportsperformanceomaha #highschoolbaseball #collegebaseball #grouptraining #semiprivatetraining


7💬Normal

Don’t hide!  I know you check it or else you wouldn’t be reading this 😂
——-
Would you say you check it for a half hour or hour straight or longer once or twice per day?
Or do you check it in quick BURSTS?  Like 1 minute, 3 minutes, 5–10 minutes or so at a time?
——-
If so, are you satisfied with the quality and amount of information you are able to see about your friends, interests, etc. in those quick BURSTS?

Don’t hide! I know you check it or else you wouldn’t be reading this 😂 ——- Would you say you check it for a half hour or hour straight or longer once or twice per day? Or do you check it in quick BURSTS? Like 1 minute, 3 minutes, 5–10 minutes or so at a time? ——- If so, are you satisfied with the quality and amount of information you are able to see about your friends, interests, etc. in those quick BURSTS?


3💬Normal

For real?
——
Comment below
——
Was it effective?

For real? —— Comment below —— Was it effective?


4💬Normal

Let’s talk BANDS.

You see them all over the place, but when should you really be using them to optimize your training? 
Resistance bands have been used for a long time in rehab exercises to strengthen muscles around the bone at major joints to alleviate pain.  Now they come in a variety of lengths, strengths, with or without handles or hooks—so what’s a gal (or guy) to do?! Some of the benefits of band work: -great to warm up or prime muscles prior to heavy lifting.  I like to use them for kickbacks or band walks to warm up my 🍑 on flute days! -Add resistance to weight training, such as placing a band above your knees during a leg press or hip thrust -Add resistance to body weight exercises like push-ups. -Take AWAY some body weight to allow you to go through full ROM with more difficult exercises such as assisted pull-ups or tricep dips -Traveling with bands can allow for a good on-the-go workout when you might not have access to a gym

However, bands shouldn’t be used when you are trying to master a new movement, and they are definitely not superior to good old fashioned weight training. 
Do you use bands as part of your routine, and if so what’s your favorite use? 
If you need help developing a solid training and/or nutrition plan to hit your fitness goals I’d love to support you! DM me for a consult to get started today!! #rootpowerwellness#bandwork#resistancebands#resistancetraining#fitchicks#fitnurses#fitprofessionalwomen#nurseswholift#individualizedtraining#personalizednutrition

Let’s talk BANDS. You see them all over the place, but when should you really be using them to optimize your training? Resistance bands have been used for a long time in rehab exercises to strengthen muscles around the bone at major joints to alleviate pain. Now they come in a variety of lengths, strengths, with or without handles or hooks—so what’s a gal (or guy) to do?! Some of the benefits of band work: -great to warm up or prime muscles prior to heavy lifting. I like to use them for kickbacks or band walks to warm up my 🍑 on flute days! -Add resistance to weight training, such as placing a band above your knees during a leg press or hip thrust -Add resistance to body weight exercises like push-ups. -Take AWAY some body weight to allow you to go through full ROM with more difficult exercises such as assisted pull-ups or tricep dips -Traveling with bands can allow for a good on-the-go workout when you might not have access to a gym However, bands shouldn’t be used when you are trying to master a new movement, and they are definitely not superior to good old fashioned weight training. Do you use bands as part of your routine, and if so what’s your favorite use? If you need help developing a solid training and/or nutrition plan to hit your fitness goals I’d love to support you! DM me for a consult to get started today!! #rootpowerwellness #bandwork #resistancebands #resistancetraining #fitchicks #fitnurses #fitprofessionalwomen #nurseswholift #individualizedtraining #personalizednutrition


4💬Normal

Designing some very specific intervals for our athletes @ tonight’s track session. Whether you use power or pace at the track, our prescriptions are tailored specifically for you... it’s amazing the difference this will have on the effectiveness of training. Come join us at the Aspen Middle School at 6pm! #triandtricoaching #aspentriathlonclub #track #running #run #aspen #snowmass #workout #triathlon #trilife #ironmantri #workdoftri #wko #trainingpeaks #individualizedtraining #swimbikerun

Designing some very specific intervals for our athletes @ tonight’s track session. Whether you use power or pace at the track, our prescriptions are tailored specifically for you... it’s amazing the difference this will have on the effectiveness of training. Come join us at the Aspen Middle School at 6pm! #triandtricoaching #aspentriathlonclub #track #running #run #aspen #snowmass #workout #triathlon #trilife #ironmantri #workdoftri #wko #trainingpeaks #individualizedtraining #swimbikerun


0💬Normal

Designing some very specific intervals for our athletes @ tonight’s track session. Whether you use power or pace at the track, our prescriptions are tailored specifically for you... it’s amazing the difference this will have on the effectiveness of training. Come join us at the Aspen Middle School at 6pm! #triandtricoaching #aspentriathlonclub #track #running #run #aspen #snowmass #workout #triathlon #trilife #ironmantri #workdoftri #wko #trainingpeaks #individualizedtraining #swimbikerun

Designing some very specific intervals for our athletes @ tonight’s track session. Whether you use power or pace at the track, our prescriptions are tailored specifically for you... it’s amazing the difference this will have on the effectiveness of training. Come join us at the Aspen Middle School at 6pm! #triandtricoaching #aspentriathlonclub #track #running #run #aspen #snowmass #workout #triathlon #trilife #ironmantri #workdoftri #wko #trainingpeaks #individualizedtraining #swimbikerun


2💬Normal

JB core, stability and strength has become incredible in the past few months as he is out driving his buddies on the golf course:)!! Single arm rows on boso ball a fantastic way to hit full body strength and conditioning!! #darrellsPTfitness #goodlifefitness #goals #dailygrind #fitness #training #growth #healthy #lift #mobility #personaltraining #individualizedtraining #bestclients 
#sweatitout #getfit #workhard #realresults #progress

JB core, stability and strength has become incredible in the past few months as he is out driving his buddies on the golf course:)!! Single arm rows on boso ball a fantastic way to hit full body strength and conditioning!! #darrellsPTfitness #goodlifefitness #goals #dailygrind #fitness #training #growth #healthy #lift #mobility #personaltraining #individualizedtraining #bestclients #sweatitout #getfit #workhard #realresults #progress


2💬Normal

Myka making over head walking lunges look like childs play!! Infact its the most challenging lung!! Creates core strength from shoulder stability to glute strength!! Which Myka had improved tremendously over the past six months!!:) #darrellsPTfitness #goodlifefitness #goals #dailygrind #fitness #training #growth #healthy #lift #mobility #personaltraining #individualizedtraining #bestclients 
#sweatitout #getfit #workhard #realresults #progress

Myka making over head walking lunges look like childs play!! Infact its the most challenging lung!! Creates core strength from shoulder stability to glute strength!! Which Myka had improved tremendously over the past six months!!:) #darrellsPTfitness #goodlifefitness #goals #dailygrind #fitness #training #growth #healthy #lift #mobility #personaltraining #individualizedtraining #bestclients #sweatitout #getfit #workhard #realresults #progress


1💬Normal

How do you stay consistent with your exercise routine?
.
Find enjoyment in the process by tracking your progress mentally and physically.
.
Connect how you feel, look, and perform when you are making YOUR health a priority.
.
Invest in guidance, support and education through individualized, well planned exercise routines.
.
#fresnofitness #fresnofitnesstrainers #fresnopersonaltrainer #exerciseroutine #fitnessjourney #individualizedtraining #exercise #livefitfresno #cwhealthfitness #personaltrainer #fitnesstrainer #fitnesscoach

How do you stay consistent with your exercise routine? . Find enjoyment in the process by tracking your progress mentally and physically. . Connect how you feel, look, and perform when you are making YOUR health a priority. . Invest in guidance, support and education through individualized, well planned exercise routines. . #fresnofitness #fresnofitnesstrainers #fresnopersonaltrainer #exerciseroutine #fitnessjourney #individualizedtraining #exercise #livefitfresno #cwhealthfitness #personaltrainer #fitnesstrainer #fitnesscoach


0💬Normal

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