Haven't really deadlifted in about 4-5 months, so here we are. Worked up to a heavy single at 423 Above shown are 315,385,403,423 followed by a 3x5 @ 315. Pretty happy with today's session, happy Friday ! 🤟🏽 #pt #strengthtraining #fitnessjourney #fitness #pt #deadlift deadliftparty
One of my female clients said she was struggling to hit her protein target this week so I figured I’d provide a little infographic as to what it would look like on a daily basis 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now it doesn’t matter whether you’re trying to lose fat, gain muscle or improve your health protein is a key macronutrient needed daily to facilitate your goals 👌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein has a number of benefits contributing to building / retaining muscle, cell growth, hormones, satiety levels, immune function and has the largest thermic effect of feeding (calories expended through digestion) 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now depending on your goal you should be aiming for 1.5-2g per kg of body weight so say you’re 60kg you’d be looking at anywhere from 90-120g of protein daily and when dieting aiming for a higher end of the scale 2-2.5g of protein has been shown to be beneficial to retaining lean body mass (that hard earned muscle) 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So here is an example of what a days protein looks like aiming for 130g, obviously supplementing your protein intake with a protein bar / shake is a way to boost daily intake and try and aim for it spread across 4 hour windows for optimal MPS (muscle protein synthesis) by maintaining blood amino levels 👍🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #movablemuscle #nutrition #protein #diet #dieting #protein #supplements #weightloss #fatloss #pt #personaltrainer #coach #muscle #coaching #eating #food #mobilitytraining #injuryprevention #strengthandconditioning #health #fitness #sydney #australia
Oh the feels 😂 _____________________________ #fitness #exercise #lifestyle #workout #instafitness #hardwork #train #training #instagram #oftau #instagym #instafit #personaltrainers #pt #personaltraining #fitnessbusiness #brisbane #queensland #gym #outdoortraining #motivation #followforfollow #follow #followme #love #live #life #brisbanept #brisbaneigers
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NATURAL VITAMIN CHEWS🍎🥦🍊🥕🍒🥬🍑🍅 . These kids chews are the BOMB and are the only Vitamin Chews on the market that have been made from fruit and vegetables. This is not a synthetic vitamin chew that you buy at the chemist. These chews have been made from real food and therefor the vitamins can be absorbed by the body and actually work. . My kids love these and have been taking these chews for 2,5 years now and have NOT been sick since. No more tonsillitis for Giselle and no more antibiotics. The chews help boost their immune system because these chews work on a cellular level and also help improve their taste pallet. So great for fussy eaters as it can help them to start eating more fruit and vegetables too. . Drop me a line if you would like to try these for you little ones and I can send you the link . #healthykids #naturalvitamins #wholefoods #justfruitandvegetables #noadditives #fruit #vitamins #natural #vegetables #nosynthetics #immuneboost #kids #mums #noaddedsugarcoating #nomoresickkids #healthcoach #nutritioncoach #pt
If that slogan at my gym is true...then my back has been fully employed for the last two weeks. _ Look..slogans aside. Whether you're a runner, a boxer, a gym rat or just getting older...we all have to deal with injures. Hopefully, they are just more of the nagging variety like mine. _ Two years ago, almost to the day, I herniated a disc in lower right back, and it was pushing on my sciatic nerve. Have had my share of injuries in life but it's easily the worst pain I've ever felt. I couldn't sit too long and couldn't stand too long. Even when the pain subsided, due to some great physical therapists and stretches and care, my foot was numb for 3 months. _ I tell you all this because, I persevered. Injuries like this or others...they just suck. They don't just affect you physically but mentally as well. However, as long as you're smart and listen to your body..you can overcome. Last year, after recovering, I was able to ski, I ran 18 5Ks/4 milers and am doing everything I ever did in the gym and more. _ Now yes...here was a bad week+ where it flared up, but you manage. Hell..I was still able to run a 5K and ran it well. I just sandwiched it between rest and my stretches. Now back in gym but taking it slow and light. Complete inertia doesn't work for me either but I'm still ramping back slowly. _ Just be smart and patient. I promise you...you will manage. You will adapt. You will get back to your life. Hang in there. #injuries #gym #pt
THE BENEFITS OF BREATHING AND COORDINATING IT WITH MOVEMENT One of the things I educate my patients on frequently which is so important for therapy and also for life is coordinating breathing with all activities. I teach them how to inhale and exhale during the correct part of the activity with verbal cues and manual cues. The benefits of proper breathing instruction with activity include —- • Your circulation speeds up to take the oxygen to the muscles so that they can keep moving. • It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body. • It lowers your heart rate. • It helps lower your blood pressure. Do not underestimate the benefits of teaching your patients breathing techniques and when to inhale and exhale. Do you educate your patients on breathing techniques. Are there other benefits I missed that you usually educate your patients on?