Y’all - I am so excited to have discovered a product that truly aligns to my goals and is totally natural and working to support my venture into intermittent fasting! @lovidia_ is truly phenomenal - I’ve been taking it now for about 2 weeks and if you know me and my wellness journey you know I’ve never been able to fast...well, thanks to @lovidia_ I’m not only able to meet a 16:8 fast I’m usually making it closer to 18 hours of fasting a day ❤️ honestly, I was skeptical at first, especially taking it first thing in the morning on an empty stomach (hello supplements that make you queasy) but this supplement is NOT like the others! No nausea, no jitters and it’s helped me get more in tune with my real hunger cues and not routine hunger or emotionally charged hunger ❤️ #fitnessinspiration#wwmaintenance#wwlifetime#weightlossinspiration#weightlosstransformation#lovpack#lovidia
5 minutes ago
@laurierfootball OL @wbrycebell_ moving some big weight with the negative Accentuated partner protocol! The partner protocol allows the athlete to work with supramaximal load during the eccentric portion of the movement eliciting a larger physiological change! 💪😤😤
Negative Accentuated Training - Partnered Protocol:
The setup and application isn't as difficult as it may seem. Squats can be spotted with 1 or 2 spotters and with the proper training partners the application is simple. In short, the athlete will lower the supramaximal load in a slow controlled manner, once the athlete reaches their end range, the spotter will assist in the concentric action of the lift. Although some coaches recommend up to 140% 1RM, I personally do not prescribe over 120% 1RM due to the risk associated.
Numerous research studies have demonstrated the effectiveness of eccentric-accentuated training protocols for eliciting strength and hypertrophy benefits. The concept is based around properly controlling supramaximal loads through the eccentric portion of the lift. In layman terms, this means lowering large amounts of weight, then taking some off to allow you to perform the concentric portion of the lift. It is essential that you don't free fall with the weight, it must be controlled through the entire lift. One of the biggest reasons why eccentrics elicit such large hypertrophic/strength benefits, is that we are naturally able to handle more weight eccentrically then concentrically (some coaches vouching for up to 140% of 1RM). This larger load leads to numerous physiological responses that make you stronger. However, be mindful of eccentric actions especially with supramaximal weight since they will cause more muscle damage, and should be programmed appropriately.
It is not uncommon to see athletes break PBs following one of these cycles. Especially if the athlete originally had a hard time with proper bracing through the trunk!
today was supposed to be back and legs (aka deadlift day 🖤) but my quads were still sore from Monday so I opted for a recovery/rest day ☺️
are you recovering properly? ideally, everyone should be warming up before every lift and stretching and foam rolling after every. single. lift. but a lot of us either rush through or skip all together, myself included sometimes
swipe to see a full recovery session!
it only took me about 20-30 minutes and my muscles are v happy 🤗
✖️5 minutes bike to warm up the muscles
❕for all of the stretches do as many reps as your body needs, I typically shoot for 10 or so total reps❕
✖️spidermans to down dog
✖️deep lateral lunges
✖️inchworm to hip opener stretch
✖️and the last two clips are sped up 2x to show how I foam roll! on spots that are super sore, I roll them a bit then sit on the roller on the spot for a few seconds and then continue to roll again - it kills but in the end everything feels better!
16 minutes ago
Women be like...
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Increasing the intensity of your weight lifting routine over time is likely to yield better results, but don't overlook the importance of resting too. Your muscles need time to rest and regenerate new muscle tissue following a weight training workout, and in some cases, taking a week or so off from weight training completely prepares your body for further intensity.
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