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  • hybridperformancemethod - Hybrid Performance Method @hybridperformancemethod 28 minutes ago
  • Great points made by our bros over at @bros_md.
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Proper breathing and bracing should be some of the first skills learned prior to training with any significant load.
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Far too many people train without the knowledge of proper bracing which leads to weak stabilization of the core or just wear a belt without learning this skill believing that a belt braces for them.
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Proper core stabilization is needed prior to performing any lift as it keeps the spine in a safe position. Proper core stabilization is achieved by:

1️⃣ Breathing into your stomach and expanding your core and ribs. Do not breathe into your chest! Breathing to make your chest rise and fall does little in achieving proper stability for a lift. If you are having a hard time breathing into your core, try breathing in through your nose with one hand on your stomach and the other by your side to physically feel your core expanding.
2️⃣ Once the breathe is taken into your stomach, brace by pretending you are about to “get punched in the gut” without letting the air out. This increases intra-abdominal pressure (IAP) which properly stabilizes the core and spine.
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These steps should be repeated for every rep. During the lift, the breathe should not be exhaled till complete. The deep breathe into our stomach should be held in or slowly exhaled during the concentric portion of the lift. This is also known as the Valsalva Maneuver.
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Tag a chest breather! Great points made by our bros over at @bros_md. . Proper breathing and bracing should be some of the first skills learned prior to training with any significant load. — Far too many people train without the knowledge of proper bracing which leads to weak stabilization of the core or just wear a belt without learning this skill believing that a belt braces for them. — Proper core stabilization is needed prior to performing any lift as it keeps the spine in a safe position. Proper core stabilization is achieved by: 1️⃣ Breathing into your stomach and expanding your core and ribs. Do not breathe into your chest! Breathing to make your chest rise and fall does little in achieving proper stability for a lift. If you are having a hard time breathing into your core, try breathing in through your nose with one hand on your stomach and the other by your side to physically feel your core expanding. 2️⃣ Once the breathe is taken into your stomach, brace by pretending you are about to “get punched in the gut” without letting the air out. This increases intra-abdominal pressure (IAP) which properly stabilizes the core and spine. — These steps should be repeated for every rep. During the lift, the breathe should not be exhaled till complete. The deep breathe into our stomach should be held in or slowly exhaled during the concentric portion of the lift. This is also known as the Valsalva Maneuver. — Tag a chest breather!
  • Great points made by our bros over at @bros_md. . Proper breathing and bracing should be some of the first skills learned prior to training with any significant load. — Far too many people train without the knowledge of proper bracing which leads to weak stabilization of the core or just wear a belt without learning this skill believing that a belt braces for them. — Proper core stabilization is needed prior to performing any lift as it keeps the spine in a safe position. Proper core stabilization is achieved by: 1️⃣ Breathing into your stomach and expanding your core and ribs. Do not breathe into your chest! Breathing to make your chest rise and fall does little in achieving proper stability for a lift. If you are having a hard time breathing into your core, try breathing in through your nose with one hand on your stomach and the other by your side to physically feel your core expanding. 2️⃣ Once the breathe is taken into your stomach, brace by pretending you are about to “get punched in the gut” without letting the air out. This increases intra-abdominal pressure (IAP) which properly stabilizes the core and spine. — These steps should be repeated for every rep. During the lift, the breathe should not be exhaled till complete. The deep breathe into our stomach should be held in or slowly exhaled during the concentric portion of the lift. This is also known as the Valsalva Maneuver. — Tag a chest breather!
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  • hansenathletics - HansenAthletics @hansenathletics 1 hour ago
  • When @anj_lifts starts to make 95K look this routine .... let’s fast forward to her first international competition ASAP!
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We’ve been focusing on getting heavy reps in the classic lifts and higher intensity/lower volume on the pulls and squats!
__
The beginning of this 12-week cycle is available on our website!
[Not For Beginners] When @anj_lifts starts to make 95K look this routine .... let’s fast forward to her first international competition ASAP! — We’ve been focusing on getting heavy reps in the classic lifts and higher intensity/lower volume on the pulls and squats! __ The beginning of this 12-week cycle is available on our website! [Not For Beginners]
  • When @anj_lifts starts to make 95K look this routine .... let’s fast forward to her first international competition ASAP! — We’ve been focusing on getting heavy reps in the classic lifts and higher intensity/lower volume on the pulls and squats! __ The beginning of this 12-week cycle is available on our website! [Not For Beginners]
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  • _visfit - Harry Purvis @_visfit 1 hour ago
  • What did Katharine’s nutrition plan look like? Well, @cmentzing has kindly detailed it below!
*
Goals🎯
Lose 1 - 1.5% of total body weight per week
Learn how to train effectively 
Learn the art of food prep
*
Diet🥒
Consisted of high protein, moderate fat and moderate carbs. We went for exact macros which consisted in approximately:
40% Protein
30% Carbs
30% Fats
*
She was given autonomy to work out the fat/carb ratio according to her preference and needs, as long as she did not exceed to the total daily calorie allowance. That was key.
*
All her meals were fresh cooked and we made sure to include whole foods, fruits, a mix of fatty and lean protein sources and healthy fats in the diet, as A) she enjoyed eating them and B) it encouraged adherence to the plan.
*
This also ensured that she hit all her micronutrient targets, and didn’t become deficient in vitamins / minerals. We made the diet work around her, not the other way around!
*
Supplements🧪
We kept it really simple. Only included the ‘basic’ supplements:
Multivitamin
Krill Oil
Probiotics
Vitamin D3
Protein powder
*
Her training, cardio and tracking plan is coming up tomorrow!
———
@reflexnutrition
@puregymofficial
#Visfit What did Katharine’s nutrition plan look like? Well, @cmentzing has kindly detailed it below! * Goals🎯 Lose 1 - 1.5% of total body weight per week Learn how to train effectively Learn the art of food prep * Diet🥒 Consisted of high protein, moderate fat and moderate carbs. We went for exact macros which consisted in approximately: 40% Protein 30% Carbs 30% Fats * She was given autonomy to work out the fat/carb ratio according to her preference and needs, as long as she did not exceed to the total daily calorie allowance. That was key. * All her meals were fresh cooked and we made sure to include whole foods, fruits, a mix of fatty and lean protein sources and healthy fats in the diet, as A) she enjoyed eating them and B) it encouraged adherence to the plan. * This also ensured that she hit all her micronutrient targets, and didn’t become deficient in vitamins / minerals. We made the diet work around her, not the other way around! * Supplements🧪 We kept it really simple. Only included the ‘basic’ supplements: Multivitamin Krill Oil Probiotics Vitamin D3 Protein powder * Her training, cardio and tracking plan is coming up tomorrow! ——— @reflexnutrition @puregymofficial #visfit
  • What did Katharine’s nutrition plan look like? Well, @cmentzing has kindly detailed it below! * Goals🎯 Lose 1 - 1.5% of total body weight per week Learn how to train effectively Learn the art of food prep * Diet🥒 Consisted of high protein, moderate fat and moderate carbs. We went for exact macros which consisted in approximately: 40% Protein 30% Carbs 30% Fats * She was given autonomy to work out the fat/carb ratio according to her preference and needs, as long as she did not exceed to the total daily calorie allowance. That was key. * All her meals were fresh cooked and we made sure to include whole foods, fruits, a mix of fatty and lean protein sources and healthy fats in the diet, as A) she enjoyed eating them and B) it encouraged adherence to the plan. * This also ensured that she hit all her micronutrient targets, and didn’t become deficient in vitamins / minerals. We made the diet work around her, not the other way around! * Supplements🧪 We kept it really simple. Only included the ‘basic’ supplements: Multivitamin Krill Oil Probiotics Vitamin D3 Protein powder * Her training, cardio and tracking plan is coming up tomorrow! ——— @reflexnutrition @puregymofficial #visfit
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  • fitmrsfats - April Laugh @fitmrsfats 1 hour ago
  • This yummy mummy @sunshinebalogun did not come to play! She smashed her goals in 12 weeks! She's fitter & stronger! We don't play, no magic or random teas! We eat well, sweat & see amazing results! Read her testimonial and be INSPIRED! "A year ago, I looked at my photos and I was shocked at how big I’d gotten. No, this wasn’t a result of having 2 kids, this was me living a sedentary lifestyle. I ate somewhat healthy, but my activity level was zero. .
If you’ve been following me for a bit, you’ll remember I tried to lose weight in November last year with detox tea. I lost about 7kgs in a month (on the scale). Shockingly, I didn’t even drop a dress size 😂.
.
As tasking as being a Makeup artist is on my waist from stooping, I can ‘beat’ 10 faces and barely take 500 steps. So I’d be exhausted, yet my body hadn’t done much in form of exercise. .
I tried various diets, nothing worked. Long story short, 2 friends of mine got on the 12 weeks program with @fitmrsfats, and their transformations were mindblowing. So I decided to give it a try.
.
I lost a total of 8kgs, I went from weighing 81.9kgs to weighing 74.5kgs. I could have easily lost 10kgs, but for a mombasa trip I took. Story for another day 😂. And I’ve dropped a dress size, 2 sizes in some brands 😉. And my chronic waist pain is gone. .
Please note, it’s hard work, but the results are long lasting. Because at the end of the day, you learn how to take care of yourself. It’s a lifestyle change." .

#FitnessMotivation #Fitspo #GetFit #FitnessGoals #TrainHard #NoExcuses #GoalSetting #YouCanDoIt #BodyGoals #PhysiqueGoals #Hardworkdedication #GymMotivation #GoGetIt #DreamBig #JustDoIt #BestLifeProject #Betterforit #Findyourstrong #Fitfam #FitLife #GetStrong #Weightloss #Transformation #Fitness #Gains #LifestylechangewithApril This yummy mummy @sunshinebalogun did not come to play! She smashed her goals in 12 weeks! She's fitter & stronger! We don't play, no magic or random teas! We eat well, sweat & see amazing results! Read her testimonial and be INSPIRED! "A year ago, I looked at my photos and I was shocked at how big I’d gotten. No, this wasn’t a result of having 2 kids, this was me living a sedentary lifestyle. I ate somewhat healthy, but my activity level was zero. . If you’ve been following me for a bit, you’ll remember I tried to lose weight in November last year with detox tea. I lost about 7kgs in a month (on the scale). Shockingly, I didn’t even drop a dress size 😂. . As tasking as being a Makeup artist is on my waist from stooping, I can ‘beat’ 10 faces and barely take 500 steps. So I’d be exhausted, yet my body hadn’t done much in form of exercise. . I tried various diets, nothing worked. Long story short, 2 friends of mine got on the 12 weeks program with @fitmrsfats, and their transformations were mindblowing. So I decided to give it a try. . I lost a total of 8kgs, I went from weighing 81.9kgs to weighing 74.5kgs. I could have easily lost 10kgs, but for a mombasa trip I took. Story for another day 😂. And I’ve dropped a dress size, 2 sizes in some brands 😉. And my chronic waist pain is gone. . Please note, it’s hard work, but the results are long lasting. Because at the end of the day, you learn how to take care of yourself. It’s a lifestyle change." . #fitnessmotivation #fitspo #getfit #fitnessgoals #trainhard #noexcuses #goalsetting #youcandoit #bodygoals #physiquegoals #hardworkdedication #gymmotivation #gogetit #dreambig #justdoit #bestlifeproject #betterforit #findyourstrong #fitfam #fitlife #getstrong #weightloss #transformation #fitness #gains #lifestylechangewithapril
  • This yummy mummy @sunshinebalogun did not come to play! She smashed her goals in 12 weeks! She's fitter & stronger! We don't play, no magic or random teas! We eat well, sweat & see amazing results! Read her testimonial and be INSPIRED! "A year ago, I looked at my photos and I was shocked at how big I’d gotten. No, this wasn’t a result of having 2 kids, this was me living a sedentary lifestyle. I ate somewhat healthy, but my activity level was zero. . If you’ve been following me for a bit, you’ll remember I tried to lose weight in November last year with detox tea. I lost about 7kgs in a month (on the scale). Shockingly, I didn’t even drop a dress size 😂. . As tasking as being a Makeup artist is on my waist from stooping, I can ‘beat’ 10 faces and barely take 500 steps. So I’d be exhausted, yet my body hadn’t done much in form of exercise. . I tried various diets, nothing worked. Long story short, 2 friends of mine got on the 12 weeks program with @fitmrsfats, and their transformations were mindblowing. So I decided to give it a try. . I lost a total of 8kgs, I went from weighing 81.9kgs to weighing 74.5kgs. I could have easily lost 10kgs, but for a mombasa trip I took. Story for another day 😂. And I’ve dropped a dress size, 2 sizes in some brands 😉. And my chronic waist pain is gone. . Please note, it’s hard work, but the results are long lasting. Because at the end of the day, you learn how to take care of yourself. It’s a lifestyle change." . #fitnessmotivation #fitspo #getfit #fitnessgoals #trainhard #noexcuses #goalsetting #youcandoit #bodygoals #physiquegoals #hardworkdedication #gymmotivation #gogetit #dreambig #justdoit #bestlifeproject #betterforit #findyourstrong #fitfam #fitlife #getstrong #weightloss #transformation #fitness #gains #lifestylechangewithapril
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