Fitness coach helping men and women who work a desk job take ownership of their health and fitness goals. Apply for coaching below or DM me "FIT" for more info!
Joined March 2018
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Look yall
I am a personal trainer but truth be told most personal trainers suck
No reason for a 70 year old woman to be doing a bro split
Todays training
Acceleration session
-Warm up
-A Skip Series
-wall drills
-loaded sprints
-4x10m sprints
-2x20m sprints
-decelerations
-45 degree cuts
-mini home runs
Lower body
-hang power cleans
-banded broad jumps
-back squat clusters
-box jumps
-RDL
-leg extensions
-leg curls
-calf raise
-decline sit ups
-Cossack squats
I’m an S&C coach and I dislike supinated chin ups.
This is a SUPER hot take in S&C
To clarify, I do not think that chin ups are “bad” or ineffective.
I just think that neutral grip pull ups and even prone are much better.
Why?
Lots of the reasoning for the bias toward chin ups is because they’re more joint friendly
But truly I find neutral grip to be the most joint friendly of all 3 variations
I also find prone to feel better after taking a battery in a rugby game, but maybe that’s just me🤷♀️
This isn’t to say chin ups are bad or that I am so biased that I never program them for athletes.
This is just my opinion and rationale. As an S&C coach, I wish more coaches would share their own opinions both practical for themselves and their athletes.
Just my late evening thoughts 😂
No one fast mocks A Skips, Wickets, and other technical drills
No one strong questions grunting through some reps
No one fit laughs at zone 2 pace running in the offseason
No one good at scrums mocks those who practice their setup often
It’s those who are unfit, weak, and lazy who talk shit
You don’t owe them anything 🏉
Cluster sets are a staple for my main strength work right now
Why?
Faster bar speed across the set means that I will get more of a strength-speed adaptation, leading to greater power.
Cluster sets also allow you to do more reps at a higher % of your 1RM, and often with less fatigue
How do you do a cluster set?
Break a traditional set up with a 20-30 second rest in the middle
For these front squats I’m doing 3+3 with a 30 second rest, meaning I do 3 reps, rest 30 seconds, and do 3 more reps
Dipping my toe in with just 74% ish here but the % will go up over the next few weeks.
I also pair these with a jump variation to get some contrast training in which is also known to improve power
NOTE: cluster sets are not for beginners, only implement these when you have a solid foundation of strength training
Took some time away from the app to focus on graduation, a trip to Italy, and soaking in every last moment of my last undergraduate season
But now I’m back, earned my BS in Exercise Science, graduated Summa Cum Laude, and I’m focusing on my offseason training and looking ahead to my MS in Strength and Conditioning
Had a great bit of time off with the most electric rugby games of my life, some amazing food, wine, family, friends, and memories
But now it’s time to get back to work💪🏻
Morgan retweeted
The downward trend is beginning for @JoshTielbur
He has incredible work ethic inside in the gym, on his walks, and with his nutrition!
Excited to see where the next few months takes him 🥂
Dean’s right
No ACL in my right leg
I do these 1-2x per week to keep my knee healthy
Doing exercises like this lets me play rugby without my ACL
Scored my 100th career point🏉
50 pre ACL tear, 50 without my ACL.
So grateful for what my body can do and all the training it took to get here
Morgan retweeted
If u are someone who has lost any significant amount of weight it is eventually going to become ~very~ difficult to sustain ur weight loss without having/building muscle mass. You cannot continue to increase cardio or decrease calories forever to keep weight off. Build muscle & let ur body do the burning 🔥
Crash diets are sabotaging your progress.
First off, when many people do a crash diet they are not able to stick to it.
If you can't eat like this for the rest of your life, it is not a sustainable diet long term
Many people last approximately one week with a crash diet before going back to whatever they were doing before.
Second, the people who do have success with crash diets have no idea what to do once they have lost the weight.
Many crash diets involve food rules such as
"no carbohydrates"
"no eating before 11 am and after 6pm"
Or arbitrarily low calories for the individual, resulting in a very large calorie deficit.
And when people reach their goals, they often have no idea how to keep the weight off while eating their favorite foods.
A better approach than a crash diet is just learning calories and macros from the start and focusing on whole foods.
I know everyone who follows me has heard this a million times, but that's because it works.
If you start with an approach of learning calories/macros and tracking, then you are easier able to include your favorite foods in a sustainable way.
Ditch the crash diets and do the work required to learn calories/macros and I promise that your fitness journey will ben much easier and more sustainable!
Feel stuck in your fitness journey?
Plateaus happen to everyone, but with the right strategy, you can break through.
Need guidance? DM me for coaching, Let's crush your goals together
teapaw.org/messages/compose?recip…
Here's 3 nutrition myths that are holding you back
1. Red meat is bad for you
2. Carbohydrates make you fat
3. Fats make you fat
Truth is, the worst thing for you is chronically overeating to the point of obesity and hyper processed foods.
Feel stuck in your fitness journey?
Plateaus happen to everyone, but with the right strategy, you can break through.
Need guidance? DM me for coaching, Let's crush your goals together
teapaw.org/messages/compose?recip…
"Treadmill running isn't real running"
I call BS
I've been almost exclusively treadmill running since December and I feel much fitter and faster in practice and my shins have better tolerance
Treadmill running is effective, certainly moreso than not running or other cardio
Feel stuck in your fitness journey?
Plateaus happen to everyone, but with the right strategy, you can break through.
Need guidance? DM me for coaching, Let's crush your goals together
teapaw.org/messages/compose?recip…