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About Herbalife: We are a global nutrition company that has helped people pursue a healthy, active life since 1980. Our nutrition, weight-management and personal care products are available exclusively through dedicated independent Distributors in more than 80 countries..
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We support the Herbalife Family Foundation (HFF) and its Casa Herbalife program to help bring good nutrition to children in need. We also sponsor world-class athletes, teams and events around the globe, including the LA Galaxy and FC Barcelona soccer clubs, as well as champions in more than 15 other sports..
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Our Mission is to change people’s lives by providing the best business opportunity in direct selling and the best nutrition and weight-management products in the world..
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About Samantha Clayton: A native of Liverpool, England, Clayton competed for Birchfield Harriers in Birmingham for six years; her breakout year came in 2000 when she represented England in the 2000 Sydney Olympics in both the 200m race and the 4×100 meter relay. Prior to the Olympics, she won two medals in the Olympics AAA trials — a silver medal for the 200m and a bronze for the 100m — as well as a silver medal in the 4x100m relay during the European Junior Championships. Her personal records include an 11.40 in the 100m and 23.02 in the 200m..
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Today was leg day 😃😍😇.
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Keeping up with logging my workout and I can already tell that my workouts are more challenging! .
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Also I want to mention how fucking excited I am about deadlifting today. Most prolly don't know but I've been dealing with a back issue since I was 16. I'm missing cartilage between my L4 and L5 lumbar disks and 8 months ago I really messed my back up. But this was my first time deadlifting since then! I took time off to rehabilitate my back and really focus on exercising with proper form to prevent injuries! Here's what you should know about the form for deadlifting.
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1) Grab the bar slightly past shoulder length. This allows you to sit back more so your legs get more engaged within the lift.
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2) CHEST OUT! Big one. Don't let your chest slouch b/c it will throw off being in neutral spine.
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3) Eyes at 45 degrees. Find a spot on the floor and never keep your eyes off of it. Again this helps with neutral spine.
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4) Core contracted. Again, keeps neutral spine engaged.
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5) Don't let your knees bend in. Your butt will be engaged in this lift and not many people know that your gluteus Maximus muscle runs at an angle from your hip down your leg instead of vertical. Keep your knees out to optimize glute engagement. And just a quick note, your gluteus Maximus is the strongest muscle in your body! 😮.
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6) Breath! Exhale out your mouth on the way up and inhale through your nose on the way down. This will help to keep your core engaged.
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7) Push through your heels. This will engage your core and keeps you from leaning forward which can lead to back injuries.
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8) Bar tight. Meaning keep it as close as possible to your body. Use your legs as a guideline. I have little scrapes on my shins right now but it's part of the form! No pain no gain!.
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9) Hip thrust. Act like you're trying to push your hips through the wall in front of you.
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10) Squeeze your butt at the top of the movement! This will engage your muscles even more and really emphasize getting a good pump !.
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11) Slow negative. Don't let the weight drop to the ground! Control the weight! Your muscles are much stronger during the eccentric part!
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Replenishing lost nutrients after a workout encourages the body to optimize its ability to build muscle, strengthen its energy systems and to make a full recovery – which is a vital part of the process for getting fitter, leaner and stronger. This is especially important if you exercise for longer than an hour a day.
So what foods are good to eat after a vigorous exercise session? Well, no matter what your individual tastes are, make sure that your post workout meal contains plenty of protein, complex carbohydrates and vitamins – preferably from plant sources.
A good example would be a healthy stir-fry, sizzling with lean chunks of chicken, noodles, broccoli, red peppers and almonds. The protein is provided by the chicken, the carbohydrate comes from the noodles and the vitamins and healthy fats are supplied by the vegetables and almonds.
Alternatively, a protein-packed tuna sandwich (served with a side salad) will also help deliver the required nutrients to help your body to rebuild muscle, improve recovery time and replenish lost energy levels. Try mixing a can of drained tuna with a small drop of low-fat mayonnaise and red pepper flakes for a quick boost of hunger-fighting capsaicin, the chemical that’s found in chilli peppers which makes them spicy.
For more great fitness tips, visit www.theowood.net
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The last three or four reps.....
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Plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Here there are some benefits of practicing plank pose everyday.
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An excellent tool to help you practice neutral spine is a pvc pipe or broomstick. Holding the pole to the middle of the back, tuck your chin and maintain contact with the pole at the back of the head, between the shoulder blades, and the butt bone. Practice different movements and exercises holding the pole to your back maintaining the three contact points. Remember neutral spine when exercising and always keep your core tight!
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Stretching the chest muscles can be done by simply placing your arm on a wall edge or doorframe with your body facing forward, and elbow slightly behind you. Raising or lowering your elbow can change the stretch. Hold this pose, and then switch sides.
To wake up the back muscles, use a green band found in the free weight area on the Fitness Floor, or upstairs on the Mezzanine. Stand with arms shoulder width apart in front of you, keeping band tight. Making sure your shoulders are down, extend your arms to the sides, and then back to center. Make sure you don’t bend your arms or raise your shoulders. 2 sets of 8 to 10 reps are all you need.
Hi-Lo Swing: Grip the Rip Trainer with both palms face down, resistance cord on the right side. Face the anchor and place feet side by side, hips-width apart. Squat down and reach the right hand toward the railing. Extend the hips and drive the bar up and back, just above the horizontal plane. Repeat for 30 seconds then repeat on the opposite side.
The key to foam rolling is "slow and steady". To best utilize the foam roller, try to lay down on whatever muscle group you are targeting and roll from the top of the muscle to the bottom of the muscle in a slow and controlled fashion. By performing this slow, there is a greater chance to increase tissue extensibility. You should spend at least 1 minute on each muscle groups or 10-15 swipes. Performing 1 swipe is equivalent to rolling all the way down and up. If any tense areas or "trigger points" are found during foam rolling, you should pause and lay on trigger point for 30-60 seconds.
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Rear Deltoid Raise: Standing with one foot on the resistance band, extend arms long by the hips with your palms facing the back wall. Engage your core and begin to press toward the back wall, pausing for a moment and then slowly releasing back to the hip. Repeat for 12 to 15 reps.
Bicep Curls: Standing with one foot on the resistance band with palms up, curl arm for 12 to 15 reps. To increase difficulty, stand with two feet on the band. The farther apart the feet are, the harder the exercise.
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