arronachey

Arron Achey

🏼‍⚕️ Doctor of Physical Therapy Program
D1 Athlete
God.Family.Friends.Fitness
@emilyranucci
@kingkojo__
FREE PROGRAM ️🏋🏼‍♂️

▪️PAIN WITH FORWARD LUNGES⁉️▪️
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Quick Fix ▶️ Swap it out for the REVERSE LUNGE!! 🤯
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Further explanation down below⬇️⬇️⬇️
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When the change is made here’s what you need to know!
🔷Set up is identical to the forward lunge
🔷Same ending position as your forward lunge but now the leg that is moving is going in a backwards direction 🚙➡️
🔷Get full range and maximal contraction by taking the knee just slightly above the floor when lowering or just slightly tap the floor before rising...don’t make your knee cap unhappy
🔷Can still go heavier low rep ranges or lighter higher rep ranges❗️
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LETS DIG DEEPER 🥄
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The lunge is continuously a staple in many programs. This due in part of its ability to effectively hit global musculature of the legs by both heavy weight as well as fatiguing higher rep ranges
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But does this exercise ever give you that dreaded pain in the front of your knee?
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If so, avoid the immediate call of action of removing the lunge from your program altogether, and simply modify it ⚠️🛑
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Here’s where the reverse lunge comes into play🤗
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Why⁉️
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1️⃣It allows you to stabilize that front foot throughout the entire exercise (easier to keep proper knee alignment and foot stability 🔑 )
2️⃣It prematurely activates the posterior chain due to the posterior movement of the leg (happier glutes 🍑🙂)
3️⃣It permits a more vertical alignment of your front shin as well as your lumbar and thoracic spine
4️⃣It allows greater range of hip flexion which takes pressure off of the knee cap
5️⃣Lastly, and maybe most importantly, it will provide you with similar benefits as the forward lunge, and potentially decrease or eliminate that irritating knee pain during the exercise 😁🤗
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GIVE IT A TRY!
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Integrate it just as you would the forward lunge. Let me know what you think 💭👌🏻

️PAIN WITH FORWARD LUNGES️ : Quick Fix ️ Swap it out for the REVERSE LUNGE!! 🤯 : Further explanation down below️ : : : When the change is made here’s what you need to know! Set up is identical to the forward lunge Same ending position as your forward lunge but now the leg that is moving is going in a backwards direction Get full range and maximal contraction by taking the knee just slightly above the floor when lowering or just slightly tap the floor before rising...don’t make your knee cap unhappy Can still go heavier low rep ranges or lighter higher rep ranges️ : LETS DIG DEEPER 🥄 : The lunge is continuously a staple in many programs. This due in part of its ability to effectively hit global musculature of the legs by both heavy weight as well as fatiguing higher rep ranges : But does this exercise ever give you that dreaded pain in the front of your knee? : If so, avoid the immediate call of action of removing the lunge from your program altogether, and simply modify it ️🛑 : Here’s where the reverse lunge comes into play🤗 : Why️ : 1️⃣It allows you to stabilize that front foot throughout the entire exercise (easier to keep proper knee alignment and foot stability ) 2️⃣It prematurely activates the posterior chain due to the posterior movement of the leg (happier glutes 🙂) 3️⃣It permits a more vertical alignment of your front shin as well as your lumbar and thoracic spine 4️⃣It allows greater range of hip flexion which takes pressure off of the knee cap 5️⃣Lastly, and maybe most importantly, it will provide you with similar benefits as the forward lunge, and potentially decrease or eliminate that irritating knee pain during the exercise 🤗 : GIVE IT A TRY! : Integrate it just as you would the forward lunge. Let me know what you think 💭🏻 - 40 minutes ago

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▪️LIVE LIFE WITH BALANCE▪️
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No this isn’t another engagement announcement, but it is an engagement party that @emilyranucci and I decided to semi crash as we were celebrating our 4️⃣yr this past weekend 😊
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This of course was unintentional.  The restaurant we were at simultaneously had this private event going on that we decided to hang out at until our dinner reservation 🤣🙌🏼
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The point of this post, YES we went out, had an amazing dinner 🥘 some dessert 🍮 some wine 🍷 and had a great night. Without regrets!
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We monitor our food during the week, try to intake quality food, but we make sure we don’t completely eliminate everything else from our diets!
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We need a balance in life. Try to find that balance in your life, if you want that “craving” every once in awhile..have it! :
Constant restriction, or focusing on those things we believe we “can’t have” isn’t a good mind set
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We want a life, a diet, a workout program that are all sustainable AND enjoyable❗️
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Sustainability ▶️ Excitement ▶️ Results 👌🏻👍🏻
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#treatyoself #everyonceinawhile 😝#humpday

️LIVE LIFE WITH BALANCE️ : No this isn’t another engagement announcement, but it is an engagement party that @emilyranucci and I decided to semi crash as we were celebrating our 4️⃣yr this past weekend : This of course was unintentional. The restaurant we were at simultaneously had this private event going on that we decided to hang out at until our dinner reservation 🤣🏼 : The point of this post, YES we went out, had an amazing dinner 🥘 some dessert some wine and had a great night. Without regrets! : We monitor our food during the week, try to intake quality food, but we make sure we don’t completely eliminate everything else from our diets! : We need a balance in life. Try to find that balance in your life, if you want that “craving” every once in awhile..have it! : Constant restriction, or focusing on those things we believe we “can’t have” isn’t a good mind set : We want a life, a diet, a workout program that are all sustainable AND enjoyable️ : Sustainability ️ Excitement ️ Results 🏻🏻 : #treatyoself #everyonceinawhile #humpday - 3 days ago

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🚨 EXERCISE ALERT 🚨
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Does anyone else have a knot or soreness around their shoulder blade area that never seems to go away❓🙋🏼‍♂️🙋🏼‍♀️
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Does anyone else lift upper traps and can never seem to kick this soreness mentioned above❓
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❗️IT MAY JUST BE AN OVERACTIVE LEVATOR SCAP PROBLEM❗️
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Simply Put:
💠Find a weight, and hold it overhead
💠While keeping arms close to fully straight, just shrug up with your shoulders by pushing the weight towards the ceiling
💠Work higher rep ranges 15-20
💠Add this to your routine ASAP and stop doing constant shrugs by your side that cause more work on those already beat up Levator scaps
💠 Lastly, don’t forget to fix your posture to make those already beat up scaps a little less beat up 😏
💠Remeber: 1️⃣ exercise or 1️⃣ workout can’t overcome poor posture throughout the rest of each and every day❗️
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🚨EXPLAINED DOWN BELOW🚨
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The Levator Scapula muscle is one that runs from the top corner of our scapula all the way up our neck vertebrae. This muscle tends to be over lengthened throughout our day with our constant tendency of having poor posture (forward head and rounded shoulders). This posture may further lead to ▶️▶️ irritation to the shoulder blade, our neck, and even may cause headaches 🤕
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This muscle is designed to elevate the shoulder blade up when arms are by your side and rotate it down when arms are overhead 🤔
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The upper trap muscle on the other hand, the one WE ARE TRYING TO WORK, is designed to rotate the shoulder blade up as well as elevate it when are arms aren’t by our side 🤔
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Bare with me I’m getting there 😏
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If we want to work our upper traps, and not our already overworked Levator Scaps, we should pick the motion that isolates that specific muscle the most❗️
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THE ANSWER TO OUR PROBLEM = OVERHEAD SHRUGS
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By upwardly rotating the shoulder blades and lifting the arms overhead, the upper traps are called upon more to complete elevation of the shoulders (shrugging). The Levator Scaps are less involved because they are in a less than ideal position to complete the action. For this exercise, that’s exactly want we want 🤗
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Overhead Shrugs for the win, TRY IT OUT❗️

EXERCISE ALERT : Does anyone else have a knot or soreness around their shoulder blade area that never seems to go away🏼‍♂️🏼‍♀️ : Does anyone else lift upper traps and can never seem to kick this soreness mentioned above : ️IT MAY JUST BE AN OVERACTIVE LEVATOR SCAP PROBLEM️ : Simply Put: Find a weight, and hold it overhead While keeping arms close to fully straight, just shrug up with your shoulders by pushing the weight towards the ceiling Work higher rep ranges 15-20 Add this to your routine ASAP and stop doing constant shrugs by your side that cause more work on those already beat up Levator scaps Lastly, don’t forget to fix your posture to make those already beat up scaps a little less beat up Remeber: 1️⃣ exercise or 1️⃣ workout can’t overcome poor posture throughout the rest of each and every day️ : EXPLAINED DOWN BELOW ️ : The Levator Scapula muscle is one that runs from the top corner of our scapula all the way up our neck vertebrae. This muscle tends to be over lengthened throughout our day with our constant tendency of having poor posture (forward head and rounded shoulders). This posture may further lead to ️ irritation to the shoulder blade, our neck, and even may cause headaches 🤕 : This muscle is designed to elevate the shoulder blade up when arms are by your side and rotate it down when arms are overhead 🤔 : The upper trap muscle on the other hand, the one WE ARE TRYING TO WORK, is designed to rotate the shoulder blade up as well as elevate it when are arms aren’t by our side 🤔 : Bare with me I’m getting there : If we want to work our upper traps, and not our already overworked Levator Scaps, we should pick the motion that isolates that specific muscle the most️ : THE ANSWER TO OUR PROBLEM = OVERHEAD SHRUGS : By upwardly rotating the shoulder blades and lifting the arms overhead, the upper traps are called upon more to complete elevation of the shoulders (shrugging). The Levator Scaps are less involved because they are in a less than ideal position to complete the action. For this exercise, that’s exactly want we want 🤗 : Overhead Shrugs for the win, TRY IT OUT️ - 5 days ago

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#4OUR4YEARS ❗️❗️
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What better way to celebrate our 4️⃣ year anniversary than completing our #EAspringleaning program for you guys 🤗
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Download fo FREE❗️
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Just click the link in my bio follow the instructions and 📲💻🏋🏼‍♂️💪🏼 ❗️
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The program is simple to follow, nicely laid out and everything explained! Would love anyone who’s at all interested to join the program with us and see how far it can take us in prepping up for summer time sunshine 👙🧢👓💦☀️
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As always, if interested in some nutritional guidance as well, shoot @emilyranucci a DM, she’d be glad to discuss options 😁🥒🥦🥑🍆🍅🌶🥔🍠🍇🍎🍌
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And yes, of course we took some time together to celebrate our amazing past 4 years 🍷🧀 but we also made sure to take some time to finalize this program for anyone who may be interested because it’s also something we both really enjoy doing, especially together 🙌🏼🙂🙃

#4OUR4YEARS ️ : What better way to celebrate our 4️⃣ year anniversary than completing our #EAspringleaning program for you guys 🤗 : Download fo FREE️ : Just click the link in my bio follow the instructions and 🏋🏼‍♂️🏼 ️ : The program is simple to follow, nicely laid out and everything explained! Would love anyone who’s at all interested to join the program with us and see how far it can take us in prepping up for summer time sunshine 🧢️ : As always, if interested in some nutritional guidance as well, shoot @emilyranucci a DM, she’d be glad to discuss options 🥒🥦🥑🌶🥔 : And yes, of course we took some time together to celebrate our amazing past 4 years 🧀 but we also made sure to take some time to finalize this program for anyone who may be interested because it’s also something we both really enjoy doing, especially together 🏼🙂🙃 - 10 days ago

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▪️FIND YOUR SILVER LINING▪️
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Don’t just do whatever you’re doing now to eventually do something you’ll enjoy 🤔
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If we continue to have the mentality of disliking what we do, and are constantly grinding every given instant, we are ALWAYS going to want something DIFFERENT. We will ALWAYS be wanting that next enticing thing and ALWAYS only being excited for the future. A never ending cycle of never living in the moment 🔄 Find the silver lining in every situation❗️
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Whether that grind is to save money now so you can eventually...
✈️ go on this trip
🚙 buy this new car
🥙 eat out more
🏡 buy this new house
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🔲
🔲
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With this mindset we will ALWAYS want THAT NEXT BEST THING❗️Even when you have want you previously wanted, you’ll still want to go on another trip, to now getting an addition to the house, and getting the new expensive trendy food, and upgrading to the new car model. Not that there’s anything wrong with wanting more, but realize what you have and be excited for both ends of the spectrum 🙏🏼
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We need to be grateful for what we have, the opportunities we have, the jobs we have. When that time comes, and it makes sense to go on that vacation, or get the next best thing, be grateful for those opportunities as well 🤗
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Try and avoid the up and down spikes of happiness throughout your life. Enjoy weekday work time, enjoy weekend off time, enjoy vacation time, family time...Quality of life will be consistently at the🔝👌🏻
#motivationmonday #happymonday @gratefulaffirmations

️FIND YOUR SILVER LINING️ : Don’t just do whatever you’re doing now to eventually do something you’ll enjoy 🤔 : If we continue to have the mentality of disliking what we do, and are constantly grinding every given instant, we are ALWAYS going to want something DIFFERENT. We will ALWAYS be wanting that next enticing thing and ALWAYS only being excited for the future. A never ending cycle of never living in the moment 🔄 Find the silver lining in every situation️ : Whether that grind is to save money now so you can eventually... ️ go on this trip buy this new car 🥙 eat out more buy this new house : With this mindset we will ALWAYS want THAT NEXT BEST THING️Even when you have want you previously wanted, you’ll still want to go on another trip, to now getting an addition to the house, and getting the new expensive trendy food, and upgrading to the new car model. Not that there’s anything wrong with wanting more, but realize what you have and be excited for both ends of the spectrum 🏼 : We need to be grateful for what we have, the opportunities we have, the jobs we have. When that time comes, and it makes sense to go on that vacation, or get the next best thing, be grateful for those opportunities as well 🤗 : Try and avoid the up and down spikes of happiness throughout your life. Enjoy weekday work time, enjoy weekend off time, enjoy vacation time, family time...Quality of life will be consistently at the🏻 #motivationmonday #happymonday @gratefulaffirmations - 12 days ago

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▪️BAR PATH MECHANICS▪️
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Anyone out there ever feel some pain in the front of their shoulders while benching❓ 🙋🏼‍♂️I know I have❗️
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Sometimes a simple adjustment to your bar path can be the fix to all your bench and shoulder problems 🤯😳😃
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Once you hit the bottom of the movement you have all kinds of angles to choose from to start pushing upward...to make it simple let’s discuss the 2️⃣ common paths people take: “straight” and “diagonal”
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When pushing the bar straight up from the “nipple line” it’s causing so much unnecessary stress on the front of shoulder 😬 As you can see in 📷3️⃣ your shoulders are going to have to work extra to prevent that weight from falling onto your lap! 📷2️⃣ shows the weight stacked over the shoulder joints with the weight less tempted to go either backward or forward ➡️ less stress on the shoulders ➡️ happier shoulders 😊💪🏼
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A rule I like to follow when benching:
💠When the weight is lifted off the rack, have the weight stacked over the shoulders and find a spot on the ceiling to line it up with
💠Usually gyms have lines on the ceiling you can use as a marker
💠Bring the bar down to the chest around “nipple line” and push the bar back to the line you had previously marked!
💠Do this a few times until you feel the movement than enjoy pushing PAIN FREE 🤗

️BAR PATH MECHANICS️ : Anyone out there ever feel some pain in the front of their shoulders while benching 🏼‍♂️I know I have️ : Sometimes a simple adjustment to your bar path can be the fix to all your bench and shoulder problems 🤯 : Once you hit the bottom of the movement you have all kinds of angles to choose from to start pushing upward...to make it simple let’s discuss the 2️⃣ common paths people take: “straight” and “diagonal” : When pushing the bar straight up from the “nipple line” it’s causing so much unnecessary stress on the front of shoulder 😬 As you can see in 3️⃣ your shoulders are going to have to work extra to prevent that weight from falling onto your lap! 2️⃣ shows the weight stacked over the shoulder joints with the weight less tempted to go either backward or forward ️ less stress on the shoulders ️ happier shoulders 🏼 : A rule I like to follow when benching: When the weight is lifted off the rack, have the weight stacked over the shoulders and find a spot on the ceiling to line it up with Usually gyms have lines on the ceiling you can use as a marker Bring the bar down to the chest around “nipple line” and push the bar back to the line you had previously marked! Do this a few times until you feel the movement than enjoy pushing PAIN FREE 🤗 - 13 days ago

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▪️SPRING LEANING TIME‼️▪️
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Coming to an Instagram nearest you in the soon to be future 🤗 @emilyranucci and I are finalizing a 3️⃣phase program to get the lean on for spring and prep for summer timeee ☀️
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The plan is for both of us to use this program, track our progress, and for anyone else who is interested to follow along with us, the more the merrier❗️ :
Cardio strategies will amp up with each phase, and all the muscle groups will be hit twice a week, using different variations from Day 1️⃣ to Day 2️⃣ 👌🏻👌🏻
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When ready, it will be posted on our IGs to download 👉🏻🖱💻📱
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Time to get ready for the warmer weather and warmer water 🤙🏼

️SPRING LEANING TIME️ : Coming to an Instagram nearest you in the soon to be future 🤗 @emilyranucci and I are finalizing a 3️⃣phase program to get the lean on for spring and prep for summer timeee ️ : The plan is for both of us to use this program, track our progress, and for anyone else who is interested to follow along with us, the more the merrier️ : Cardio strategies will amp up with each phase, and all the muscle groups will be hit twice a week, using different variations from Day 1️⃣ to Day 2️⃣ 🏻🏻 : When ready, it will be posted on our IGs to download 🏻🖱 : Time to get ready for the warmer weather and warmer water 🤙🏼 - 16 days ago

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4 Comments
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▪️THE IMPORTANCE OF SLEEP▪️
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I had an amazing Easter Weekend with the family 🐰 🥚 got some amazing workouts in @pulse_fitness_clubs 🏋🏼‍♂️in Pennsylvania with @emilyranucci and had all kinds of delicious foods 🌮🍗🍤🥑🥒🍓🍉
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Yet after this amazing, relaxing weekend in PA, I returned to NY feeling very worn out, sore as ever (which is rare for me), kind of sick, and overall just not in the best state...so what happened⁉️
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1️⃣ night, just 1️⃣, I stayed up WAY later than I usually do, and still woke up early the next day cause I’m a naturally an early riser. I’m certainly not regretting staying up, because I got to catch up with family I haven’t seen in too long, but what I do regret is not adjusting my wake up to let my body get the sleep it needs 🛏 💤
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🌟 SLEEP IS WHEN WE BUILD MUSCLE AND RECOVER 🌟
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It’s easy to forget how important sleep is sometimes. We’re too worried about how many carbs intra or post workout for optimal recovery, or what snacks to eat throughout the day...all that certainly has its importance and are crucial to our goals, but sleep needs to be at the top of the list as well‼️
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And of course on top of helping recovery, getting enough sleep has its long list of benefits including improved attention, memory, decreasing stress, reducing inflammation etc etc ✅✅✅
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There’s too many reasons why everyone should MAKE the time to get whatever sleep their body needs to function at its highest level 🧠 ⬆️

️THE IMPORTANCE OF SLEEP️ : I had an amazing Easter Weekend with the family 🥚 got some amazing workouts in @pulse_fitness_clubs 🏋🏼‍♂️in Pennsylvania with @emilyranucci and had all kinds of delicious foods 🌮🥑🥒 : Yet after this amazing, relaxing weekend in PA, I returned to NY feeling very worn out, sore as ever (which is rare for me), kind of sick, and overall just not in the best state...so what happened️ : 1️⃣ night, just 1️⃣, I stayed up WAY later than I usually do, and still woke up early the next day cause I’m a naturally an early riser. I’m certainly not regretting staying up, because I got to catch up with family I haven’t seen in too long, but what I do regret is not adjusting my wake up to let my body get the sleep it needs 🛏 : SLEEP IS WHEN WE BUILD MUSCLE AND RECOVER : It’s easy to forget how important sleep is sometimes. We’re too worried about how many carbs intra or post workout for optimal recovery, or what snacks to eat throughout the day...all that certainly has its importance and are crucial to our goals, but sleep needs to be at the top of the list as well️ : And of course on top of helping recovery, getting enough sleep has its long list of benefits including improved attention, memory, decreasing stress, reducing inflammation etc etc : There’s too many reasons why everyone should MAKE the time to get whatever sleep their body needs to function at its highest level 🧠 ️ - 18 days ago

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▪️DREAM BIG EARLY▪️
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I think I was on to something all the way back in kindergarten 😏 #dreambig
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Also surprised how much better my handwriting was then compared to what it is now 📝👌🏻🤣🤣
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#soonadoctor #doctorscantwrite

️DREAM BIG EARLY️ : I think I was on to something all the way back in kindergarten #dreambig : Also surprised how much better my handwriting was then compared to what it is now 🏻🤣🤣 : #soonadoctor #doctorscantwrite - 20 days ago

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▪️MAXIMIZE THE CONTRACTION▪️
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Sometimes when we do lifts for isolation, or we do lifts focused on one body part, as much as we think were working that specific muscle to fatigue, sometimes we just aren’t hitting the right contractions 😬🤛🏻
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Whether it’s due to overflow of muscles (too many working at once 🤯), improper techniques (maybe due to injuries or prior knowledge 🧠), or just wrong exercise application, sometimes we need a little bit of a primer to get the right muscles firing 🔥🔥🔥
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The picture above 🔝🔝🔝is a push-up plank hold, with max shoulder and chest isometric contractions. Do these on #internationalchestday or #pushday to prime the pecs and shoulders up for duty, and squeeze and hold for 10s for a few sets paired with your compound lift and enjoy your amazing workout soon to follow 😁

️MAXIMIZE THE CONTRACTION️ : Sometimes when we do lifts for isolation, or we do lifts focused on one body part, as much as we think were working that specific muscle to fatigue, sometimes we just aren’t hitting the right contractions 😬🤛🏻 : Whether it’s due to overflow of muscles (too many working at once 🤯), improper techniques (maybe due to injuries or prior knowledge 🧠), or just wrong exercise application, sometimes we need a little bit of a primer to get the right muscles firing : The picture above is a push-up plank hold, with max shoulder and chest isometric contractions. Do these on #internationalchestday or #pushday to prime the pecs and shoulders up for duty, and squeeze and hold for 10s for a few sets paired with your compound lift and enjoy your amazing workout soon to follow - 22 days ago

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2 Comments
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▪️DON’T JUST IMAGINE IT, MAKE IT HAPPEN▪️
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This picture is from last year, in an apartment of a friend who lives in NYC that we were visiting🌃
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At this time @emilyranucci and I could only imagine what it would be like if we were to live in the city 🤔 But most importantly we both eventually came to the conclusion of some day experiencing NYC ourselves 👫🐺
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There were certainly times we almost shut the idea down. How will @kingkojo__ like the city? Would a tiny studio apartment be big enough for us big dogs? Will we survive the “carless” claustrophobia?” The list went on 😬
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Just like many of the podcasts I’ve been listening to in regards to professional growth,l, a universal BIG step is if you want something, stop thinking about it, constantly imagining it,and just go for it already‼️
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Now today, by putting “fears” and “worries” aside, and focusing on the excitement, opportunity, and all the benefits NYC has to offer. We can happily say we are living out a major 🔲 on our ✅ in NYC and can not be more excited for the rest of the 🔲🔲🔲🔲🔲🔲 soon to come 🤗😊
#goforit #dontwait

️DON’T JUST IMAGINE IT, MAKE IT HAPPEN️ : This picture is from last year, in an apartment of a friend who lives in NYC that we were visiting : At this time @emilyranucci and I could only imagine what it would be like if we were to live in the city 🤔 But most importantly we both eventually came to the conclusion of some day experiencing NYC ourselves : There were certainly times we almost shut the idea down. How will @kingkojo__ like the city? Would a tiny studio apartment be big enough for us big dogs? Will we survive the “carless” claustrophobia?” The list went on 😬 : Just like many of the podcasts I’ve been listening to in regards to professional growth,l, a universal BIG step is if you want something, stop thinking about it, constantly imagining it,and just go for it already️ : Now today, by putting “fears” and “worries” aside, and focusing on the excitement, opportunity, and all the benefits NYC has to offer. We can happily say we are living out a major on our in NYC and can not be more excited for the rest of the soon to come 🤗 #goforit #dontwait - 24 days ago

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7 Comments
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▪️ALWAYS LOOK FOR THE POSITIVES▪️
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No long blabbering needed, not even my constantly overused emojis...life is not perfect, things don’t always go our way, some things happen that will never make sense, but we need to try and find the positive in every situation we face!
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This is something I am constantly trying to do, and also something I struggle with more than I’d like, and something I’m certainly going to work on to improve within myself 🤜🏻
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❓Would love to hear what other strategies people use to stay positive throughout the day❓
⬇️⬇️⬇️

️ALWAYS LOOK FOR THE POSITIVES️ : No long blabbering needed, not even my constantly overused emojis...life is not perfect, things don’t always go our way, some things happen that will never make sense, but we need to try and find the positive in every situation we face! : This is something I am constantly trying to do, and also something I struggle with more than I’d like, and something I’m certainly going to work on to improve within myself 🤜🏻 : Would love to hear what other strategies people use to stay positive throughout the day ️ - 26 days ago

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▪️THE CAUTION WITH ISOLATION MACHINES▪️
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Are iso machines my favorite⁉️No, absolutely not. Do I use iso machines⁉️Yes, I sure do.
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One thing we need to be careful with is how some of the machines are set up 🤔
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Let me explain 🤗
✳️Are they set up for optimal muscle activation❓
✳️Are they set up for comfort❓
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The lying hamstring machine is a good one, but the way the machine is constructed can affect the way we use the isolated muscle🤯
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⭐️THE HAMSTRING IS A HIP EXTENSOR AND A KNEE FLEXOR⭐️
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The bottom picture shows me laying on the machine how it wants you to lay, which decreases the amount of hip extension I have (hence the smaller angle), further decreasing the amount of work done on the during the overall movement...
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The top picture shows an increase in hip extension (hence the bigger angle), which means the muscle is going to need to work extra hard to perform its other knee flexion duties...WHICH IS WHAT WE WANT‼️
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This leads to 2️⃣ things:
1️⃣The exercise will be more demanding on the muscle, so make sure you don’t arch the back, keep the core tight (I could do much better here😬)
2️⃣More GAINZ, and bigger hamstring biceps will be in your near future 😏💪🏼

️THE CAUTION WITH ISOLATION MACHINES️ : Are iso machines my favorite️No, absolutely not. Do I use iso machines️Yes, I sure do. : One thing we need to be careful with is how some of the machines are set up 🤔 : Let me explain 🤗 ️Are they set up for optimal muscle activation ️Are they set up for comfort : The lying hamstring machine is a good one, but the way the machine is constructed can affect the way we use the isolated muscle🤯 : ️THE HAMSTRING IS A HIP EXTENSOR AND A KNEE FLEXOR️ : The bottom picture shows me laying on the machine how it wants you to lay, which decreases the amount of hip extension I have (hence the smaller angle), further decreasing the amount of work done on the during the overall movement... : The top picture shows an increase in hip extension (hence the bigger angle), which means the muscle is going to need to work extra hard to perform its other knee flexion duties...WHICH IS WHAT WE WANT️ : This leads to 2️⃣ things: 1️⃣The exercise will be more demanding on the muscle, so make sure you don’t arch the back, keep the core tight (I could do much better here😬) 2️⃣More GAINZ, and bigger hamstring biceps will be in your near future 🏼 - 27 days ago

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🐺HAPPY NATIONAL PUPPY DAY🐺
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As always, providing a spoiled day to our 3 year old wolf dog @kingkojo__ who will forever be and act like a giant puppy 🐶
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Lucky to have this crazy fur ball 🤗

HAPPY NATIONAL PUPPY DAY : As always, providing a spoiled day to our 3 year old wolf dog @kingkojo__ who will forever be and act like a giant puppy : Lucky to have this crazy fur ball 🤗 - 28 days ago

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▪️NO TIME FOR CARDIO⁉️▪️
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A great way to “HIIT” your cardio a few days a week without spending too much extra time or extra days in the gym ⏰😬...adding high intensity cardio to the end of your workouts❗️
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Things I constantly hear and also think to myself at times 🤔
✳️I’m trying to run more on the treadmill so my time for weightlifting each day is much shorter
✳️I don’t have the time for shoulder mobility exercises, or any rehab, before my workout because I need to get my cardio in along with my weightlifting
✳️I don’t do cardio because I’m focusing on my strength building etc
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Be adding some interval sprints (6-8 sprints) to the end of your workout a few days a week, this can hit the cardio craving 🤤, will actually COMPLEMENT your strength training, still gain the cardiovascular benefits, be extremely time efficient allowing completion of your full workout, while also not hampering the gainz from the workout you just completed,❗️
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Be creative 😏🏃🏻‍♂️🏊🏼‍♀️🚴🏻‍♂️🚣🏼‍♀️🥊💦Make the time 🤗👌🏻

️NO TIME FOR CARDIO️ : A great way to “HIIT” your cardio a few days a week without spending too much extra time or extra days in the gym 😬...adding high intensity cardio to the end of your workouts️ : Things I constantly hear and also think to myself at times 🤔 ️I’m trying to run more on the treadmill so my time for weightlifting each day is much shorter ️I don’t have the time for shoulder mobility exercises, or any rehab, before my workout because I need to get my cardio in along with my weightlifting ️I don’t do cardio because I’m focusing on my strength building etc : Be adding some interval sprints (6-8 sprints) to the end of your workout a few days a week, this can hit the cardio craving 🤤, will actually COMPLEMENT your strength training, still gain the cardiovascular benefits, be extremely time efficient allowing completion of your full workout, while also not hampering the gainz from the workout you just completed,️ : Be creative 🏻‍♂️🏼‍♀️🚴🏻‍♂️🚣🏼‍♀️🥊Make the time 🤗🏻 - 30 days ago

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▪️BE PRESENT IN THE MOMENT▪️
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This post seems too fitting for me right now because I keep talking about wanting the warmer weather here in NYC NOW ☀️🏖 when my outlook should be a little different 👀
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The warmer weather will come, and the thoughts for “wanting colder weather” may even come alive when that time comes as well...a funny thought process if you ask me 🤯
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Enjoy the changing of the seasons🍁❄️☀️ be happy with the colder weather, be happy you aren’t sweating as much when standing still (at least for me 😓😬), be happy it’s not buggy out right now 🐝, the list goes on and on!
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Live in whatever the moment is right now! 😊

️BE PRESENT IN THE MOMENT️ : This post seems too fitting for me right now because I keep talking about wanting the warmer weather here in NYC NOW ️🏖 when my outlook should be a little different : The warmer weather will come, and the thoughts for “wanting colder weather” may even come alive when that time comes as well...a funny thought process if you ask me 🤯 : Enjoy the changing of the seasons️ be happy with the colder weather, be happy you aren’t sweating as much when standing still (at least for me 😬), be happy it’s not buggy out right now , the list goes on and on! : Live in whatever the moment is right now! - 1 month ago

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▪️FIND WHAT WORKS BEST FOR YOU!▪️
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Decreased glute activation can be the stem to so many different issues in the kinetic chain it’s crazy 🌀🌀
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There are plenty of exercises out there to pick from. Some people prefer the big compound movements 🏋🏼‍♂️🏋🏽‍♀️where others may need the other end of the spectrum to get muscle activation!
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Me personally? I usually need some accessory work to get the booty 🍑 turned on! The big point is 🤔⁉️BOTH ARE RIGHT❗️
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Find what works best for you, have a goal, develop your plan 📓and get after it 🤗

️FIND WHAT WORKS BEST FOR YOU!️ : Decreased glute activation can be the stem to so many different issues in the kinetic chain it’s crazy : There are plenty of exercises out there to pick from. Some people prefer the big compound movements 🏋🏼‍♂️🏋🏽‍♀️where others may need the other end of the spectrum to get muscle activation! : Me personally? I usually need some accessory work to get the booty turned on! The big point is 🤔️BOTH ARE RIGHT️ : Find what works best for you, have a goal, develop your plan and get after it 🤗 - 1 month ago

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▪️REAL LEARNING COMES FROM EXPERIENCE▪️
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Tomorrow marks the start of my last clinical rotation before becoming a licensed physical therapist 👨🏼‍⚕️🏋🏼‍♂️💊❌🤗#abouttime
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The best thing about these clinicals is it allows me to gather knowledge and experience from so many different therapists that have been successful at what they do while using multiple different approaches and varying techniques 🙌🏼
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One can only learn so much from a 📚and 👨‍🏫👩‍🏫 The real experience comes from being in real life situations, seeing real people, real problems, and treating every person specific to their situation❗️❗️
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Here’s to another opportunity to learn and grow from those who were just recently in my shoes 👟 👟 Excited for the near future 🤗

️REAL LEARNING COMES FROM EXPERIENCE️ : Tomorrow marks the start of my last clinical rotation before becoming a licensed physical therapist 🏼‍⚕️🏋🏼‍♂️🤗#abouttime : The best thing about these clinicals is it allows me to gather knowledge and experience from so many different therapists that have been successful at what they do while using multiple different approaches and varying techniques 🏼 : One can only learn so much from a and The real experience comes from being in real life situations, seeing real people, real problems, and treating every person specific to their situation️ : Here’s to another opportunity to learn and grow from those who were just recently in my shoes Excited for the near future 🤗 - 1 month ago

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