😂😂 pain is the temporary price for forever awesomeness
Miami
2025/9/30 Edited to
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Standing Marches Progression Ladder
A simple no-equipment move for balance, hip flexors, core control, and walking mechanics. Try this progression: Hold a chair March hands-free Add a slow pause at the top Lift higher only if pain-free Slow the tempo Add opposite-arm swing This is useful when you want a gentle movement op
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Grow your Glutes Bootylicious & Keep Legs Lean 🍑✨
Achieving the Perfect Glute Growth Without Bulking Up Your Quads and Hamstrings When it comes to fitness goals, many of us dream of sculpting that perfect peach—full, round glutes that stand out and complement lean, toned legs. However, it can be a challenge to grow your glutes without also
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u ask I deliver— QUADS + HAMS workout !!!!! aka the spiciest day of the week ❤️🔥🎧🌶️ ( usually I would start with adductors but this gym doesn’t have the machine ❤️🩹 ) 1. Lying hamstring curl - emphasizing pausing at the top to fire up the hammies 2. Heel elevated smith machine squats - focus
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Training with the inventor of the HIP THRUST 🍑
Soooo the inventor of the hip thrust is my new coach and I am beyond blessed 😭 we’ve been starting off slow with corrections of form and tempo. I am so excited to see my progress moving forward and continue to learn from the best! 🥹🥳💖 want to transform your mind and body? Comment ✨GLOW✨ below an
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Strong Core = Bulletproof Back
A strong, resilient core supports your spine and can help prevent back pain. . The following exercises target the deep abdominal muscles, obliques, and lower back to build stability. . Perform a smooth, controlled tempo with proper form. If you have a history of back injury, consult with us be
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Tempo Gains: Squats & Deadlifts Edition
Slow down to speed up your gains! 🔥 This video features tempo squats and tempo deadlifts – the secret sauce to building muscle, improving control, and boosting your strength. Watch and learn how to add this powerful technique to your routine. #TempoSquats #TempoDeadlifts #WorkoutMotivation
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2 Exercises to fix your HIP PAIN
Strengthening your hips is essential for reducing pain and improving mobility. Incorporating these two hip exercises can help stabilize your hip joint and alleviate discomfort. These movements not only build strength in the surrounding muscles but also enhance flexibility and support proper alignm
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Mistakes You’re Making in Your Glute Workouts🍑
Let's dive deeper into each point: 1️⃣Diversify Your Movements for Functional Strength: 🍑It's easy to get stuck in the rut of linear movements, but our bodies thrive on variety. 🍑Incorporating multi-planar movements not only challenges different muscle groups but also enhances ove
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How toBuild a Core
Always control breathing when doing core exercises Get a right tempo do not rush through it Keep back flat against ground for floor exercises my go to is double crunches , bicycle crunches . A strong core helps relieve back pain
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Day 1 - Tempo Strength: Chest & Back
Day 1 of a new workout calendar is one of the most challenging. This is the day of starting to understand the trainer style, the movements, exercises, etc. even though I’ve done this calendar before - I’m older and my body will probably react differently to the moves!
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Achieve the Pilates Body with Weights: Get Toned🍑🥵
🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca
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NOT QUITE MY TEMPO 😮💨
#fyp #moto #motorcycle #biker #bike
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Can’t Grow Glutes? Change the TEMPO
Tempo is one of the most underrated ways to train at the gym! It is the time and how fast or slow you are doing each rep. The best tempo for building muscle aka your glutes, is around 2 to 3 seconds of putting the muscle in the eccentric phase of a rep so that would be when the muscle is stretch
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The Grind: Bench Press Volume
Volume day on the bench. Pushing through 1x10 followed by 5x8 as the weight climbs. Clean reps, consistent tempo. **Sets (kg/lbs):** * 1x10 @ 75 * 1x8 @ 80 * 1x8 @ 85 * 1x8 @ 95 * 1x8 @ 110 * 1x8 @ 115 #benchpress #chestday #powerlifting #fitness #gymgrowth #strengthtra
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How to progress in the gym ✨🫶
If you’re trying to make progress in the gym, you need to understand progressive overload 👏 And no — that doesn’t just mean adding more weight every week. Progressive overload is simply giving your body a reason to adapt over time. That can look like: • increasing weight • doing more reps
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THE BEST TIPS & EXERCISES TO GROW YOUR GLUTES 🍑🔥
Whether you're aiming for strength, size, or simply a perkier posterior, achieving your glute goals requires a strategic approach. Let's dive into my top essentials for cultivating a bootylicious physique: ✨Strategic Tips for Glute Growth✨ 🍑Activate Those Glutes: Kickstart your wor
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Three easy ways to lose the man boobs
Save this for later 💾 Three easy ways to lose the man boobs and finally see results in the gym A lot of guys think they need to train 6 or 7 days a week to fix this. You don’t. You just need to focus on the things that actually move the needle. 1. Progressive overload Your chest won’t gro
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Build your quads in the gym OR at home!
I’ve got a killer Quad workout you can do whether you have access to a gym or not! Each exercise has a gym version and a home version using just dumbells. Rep ranges are an average, if you aren’t using weight that challenges you enough change your tempo (slow down your reps) or add more reps.
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Try this tempo challenge!
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🚨6 underrated ways to burn fat w/out the kitchen🍋
6 underrated ways to burn fat that have nothing to do with the kitchen 1. Lift Heavy (or Heavier) Strength training creates an afterburn effect, meaning your body keeps burning calories for hours after your workout. • Focus on compound moves: squats, deadlifts, bench press, rows • 3–5 sets,
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Day 15 - Tempo Strength: Legs
I’m not a personal trainer. The workouts I stream have personal trainers that help me get the best results - because I’m consistent! If you are looking for someone to help you find a workout plan that can help you stay consistent - message me - I’m sure I can help you find something to get you
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🔥 10 MIN LEG + BOOTY TEMPO BLAST 🔥
Ready to sculpt sexy legs and build that round, lifted booty? 🍑✨ This workout is ALL about tempo training: ⏱️ 30s of slow, controlled movement (feel that burn!) ⏱️ 30s of explosive, fast-paced reps (push your power!) Why? Because slow tempo = muscle tension + control, and fast tempo = endur
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Feel the Burn 🔥 Tempo Squats & Deadlifts
If you're not doing tempo squats and deadlifts, you're missing out on some serious gains (and a serious burn!). This isn't just about moving weight; it's about mastering it. In this video, you'll see me tackling some slow and controlled reps, focusing on: * Slow eccentric (lo
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Use tempo to add to your bench numbers
#powerlifting #chestworkout #fitnesstips #fypgym
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Neckpain after sleeping or from any activity ? try this! Very effective! - Slow tempo - hold for 30 seconds each - the rotation movement should be slow ans controlled and just do as much as you can. #neckpainworkout #neckpainrelief #neckpainexercise #neckpainstretch #coachange
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Moms, the elegant conductors of the home
Moms, as you prepare to pick up your conductor’s baton and set out music sheets to orchestrate the day, is the music you set before you written by Christ or by your own hand? Do you proceed to wave your wand with spiritual swiftness or chaotic carelessness: - Impatience and impulsive movements
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♾️ Eternal Joy ♾️
✨ In Romans 8:18 ✨ We’re reminded that the pain you feel today is nothing compared to the glory God is preparing for you. This season may feel heavy, but it’s only temporary. The joy, the peace, the restoration waiting on the other side? It will be worth every tear. Hold on, Glory is comin
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Tempo Tempo Tempo
Solid tempo improves sequencing and builds consistency and control which leads to improved performance of solid impact. #golftips #tempo #golfcoach #bestinnaples #impactzonegolf
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Tempo ✨
Your friendly reminder that you need to control your weight at the gym, don’t let the weight control you If your form and execution is not there, stop trying to go for super heavy weights Focus on the muscle that you’re actually trying to hit that mind My muscle connection is everything
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The 6 Fitness Secrets No One Told Me 🫶🍋🤍🌿
✨ Small changes. Big results. Here’s what finally worked after years of trial and error. I used to think the only way to see results was to train harder, diet stricter, and push through the burnout. But after years of trial and error… these 6 subtle tweaks changed everything. No crash diets.
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Chapter One:The Pain of Abandonment
Kina rubbed her eyes as her mother's voice jolted her awake. "Mom!? What are you doing home, and why are you waking me up so early? What's wrong?" she asked, concerned. "Nothing, baby. I just needed to let you know I'm going to be gone for a few days, that's all," h
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Wednesday Tempo Run
Tempo Wednesday: - 1 mile warm up - 0.75 mile 8:30 & 0.25 mile convo pace x2 - 1 mile cool down #runner #running #marathontraining #marathon #temporun
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Day 5 - Upper Body Tempo
My 61 year old body continues to surprise me - even today! Listening to what I might be able to do and knowing that I can lift something heavier safely is always fun! Today I lifted heavier for 45 repetitions on my bicep curls! That is something I’m proud of.
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Can’t grow glutes? change the tempo
Your glutes won’t grow if the work doesn’t change. Too often we repeat the same weight, same reps, same tempo and wonder why our muscles haven’t changed. 💥 Add more weight each rep. 💥 Push past the burn. 💥 Slow down your tempo. 💥 Track your progress, soon your PR will become you’re working
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Running hard to the finish line!
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