How to tell if you’re making progress: _ 1️⃣You’re lifting the same amount of sets and reps with more weight _ 2️⃣You’re lifting the same weight, or, less weight, but for more sets and reps _ 3️⃣Your form and technique improves, regardless of how much weight you’re using _ 4️⃣The sets and reps and weights don’t change, but things feel easier and smoother, you’re not as winded, etc. _ 5️⃣You lift the same or less amount of weight, or, same or less amount of sets and reps but at a lower bodyweight _ 6️⃣You’re lifting the same, or less amount of weight but with a different tempo or intensity (eccentric focused, paused, etc) _ 7️⃣You’re lifting the same, or less amount of weight but with different hand/foot placement, grip width, etc. _ 8️⃣You’re lifting the same, or less amount of weight but in less time and/or with less rest or breaks _ 9️⃣You’re lifting the same or less weight, or same or less sets and reps but with less assistance (from bands, belts, sleeves, wraps, box/bench height, elevation, etc.) _ 🔟You’re lifting the same or less weight, or same or less sets and reps but completing a more advanced variation of the exercise
Instructions for this week 👊🏻 _ Do. _ Don’t. _ Or, drop it. _ Or, you know, dwell on it. Over and over and over again. Up to you. #blrinstructions
Need a killer circuit to start off your week? I gotchu 😎 _ Grab a KB (or two or three if you want to go heavier or lighter for some exercises) and cycle through these exercises for 5 rounds: _ 1A. KB swings x 10 1B. KB plank drags x5/arm 1C. KB squat —> forward lunge x 5/leg 1D. KB swing x 10 1E. Single arm KB press x5/arm _ You know the drill... if 15 (separate!) people comment below, I’ll film a demo of it 🎥💦
Things I’m currently digging: _ THIS lady @wholeheartedcoaching _ THIS post from @decolonizing_fitness (read the comments and get educated) _ THIS post from @bornfitness
So. Many. Reps. ☠️ _ Dipping back into my competing weight (148) AND into getting some heavier shit back into my hands (thanks as always to @kieferlammi) _ Pause squats with 75% (215), singles with 88% (265) and then with 240 plus 40lbs of chains.
My version of heaven: @wholefoods salad bar every damn day. (Also, @lululemon, @barnesandnoble, dog parks and Diet Raspberry Snapple) _ My version of hell: being trapped in a parking garage as you’re forced to drive around in endless circles, spending all day at the beach and anyone who honks their horn IMMEDIATELY after the light turns green.
Nobody works harder 💜
Fitspo fallacy: Incontinence is a “mom thing, a badge of honor and something that comes with the territory of exercising and lifting heavy. _ The truth: Leaking or peeing while running, jumping, heavy lifting, coughing, sneezing or exercise in general is very COMMON but that does NOT make it NORMAL. _ Incontinence is NOT just a “mom thing” and it’s not a badge of honor ( I 👀 you, powerlifters and crossfitters ). It - the involuntary loss of urine- is a sign of some sort of pelvic floor dysfunction, regardless of whether or not you’ve been pregnant before/had a baby. _ If this happens to you, your first step is making an appointment with a pelvic floor physical/physio therapist. Unfortunately, visiting your PCP or OB/GYN is usually NOT enough. You need to see someone who is *specifically* trained and knowledgeable about the pelvic floor musculature. _ FYI: there are different kinds of incontinence like urge incontinence (having the sense that you need to pee, but you just went and it wasn’t a lot ),stress incontinence (usually associated with an increase in your intra abdominal pressure when coughing, sneezing, etc.) and athletic incontinence (lifting, running, high impact activities). _ If you are peeing (any amount) when you’re not actually trying to pee, GET HELP. This isn't something you should ignore. Other stratagies: _ Only go when you have the urge. Try not to go “just in case” or so you “don’t have to go later”. _ Don’t power pee or strain or push to try to get every last bit of urine out or, stop your urine mid-stream thinking it will help strengthen your PF _ Don’t try to kill two birds with one stone and blow your nose while peeing (to help lessen the strain you could be putting on your PF) _ Don’t hover over the toilet. You won’t allow your muscles (and bladder) to relax and gently empty. SIT on the toilet. _ Learn how to properly engage (and relax) your pelvic floor and how to use it during exercise and while lifting in connection with your breath and movement. (Here’s where a PF PT will help immensely) _ I also talked a lot about the pelvic floor here ➡️ #mayyourpelvicfloorbehealthy - if you need a place to start
Bench day. Best day. _ Played with some singles at 93% (167.5) and then sets of 6 with 142.5
#thursdaytechniquetweak #onafriday : bench press style: When the bench reaches your chest, you want it to hit somewhere in the space between your nipples and sternum (like the middle photo). ✨ See the top photo? That's too low. See the bottom photo? That's too high. Find a happy medium.
So I was pretty sure this first video was one of the BEST videos I’ve ever (secretly) taken. This badass. Going the ENTIRE length of the turf without stopping for the first time. Her TRICEPS 😍😍. _ But then her little one wanted to join for the remainder of the workout and, I mean.... 💜💜
Did you 👀 these long lever planks in my story today? Not only are they are great way to advance your regular planks - remember, you’re usually better off making your too-easy planks more challenging, NOT holding them for longer time, but they’re also not too shabby of a drill to work on for those handstands and chinups you’re working towards. _ I’m keeping my setup in the clip on purpose for two reasons: 1. I’m only going to go as far out as *I* can handle. If you can’t maintain a strong position/core activation then shorten the lever a bit (same goes for things like ab wheel rollouts, FYI) and 2. to watch my stomach go from expansion to contraction. I’m working HARD to make sure I’m actually using my core. If you’re not incorporating your breath into your core exercises, you’re not actually using your core 🙃