#carpiogym

1,204 posts

#DeadliftVariations 💪🏼
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Do you have a hard time with the barbell deadlift? Does it hurt your lower back when you deadlift with the bar? If so, swipe ⬅️ and try these 3 deadlift variations!
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▪️Kettlebell Deadlift - this is usually how I introduce the deadlift to a beginner but as you can see in this video, we can also go heavy here!
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▪️Trap Bar Deadlift - my favourite variation for most people as it is the most ergonomic and natural
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▪️BB Romanian Deadlift - one of our favourite exercises to build the posterior chain and really drill in the 'hinge' pattern. You can also do this with a kettlebell
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I have nothing against the barbell deadlift off of the ground BUT the more people I work with, the more I realize that it's not the best option for most people. If you have trouble with the barbell deadlift due to lack of mobility, proper breathing mechanics or awareness of how the body should feel, try these other variations first!
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SAVE and SHARE this post with someone who can benefit from this information! If you need help with your deadlift technique, I can help you fix it via video feedback or in-person coaching. Hit me in the DMs @theodore.lim ⚡
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#BuildingStrength

#DeadliftVariations 🏼 - Do you have a hard time with the barbell deadlift? Does it hurt your lower back when you deadlift with the bar? If so, swipe ️ and try these 3 deadlift variations! . ️Kettlebell Deadlift - this is usually how I introduce the deadlift to a beginner but as you can see in this video, we can also go heavy here! - ️Trap Bar Deadlift - my favourite variation for most people as it is the most ergonomic and natural - ️BB Romanian Deadlift - one of our favourite exercises to build the posterior chain and really drill in the 'hinge' pattern. You can also do this with a kettlebell . I have nothing against the barbell deadlift off of the ground BUT the more people I work with, the more I realize that it's not the best option for most people. If you have trouble with the barbell deadlift due to lack of mobility, proper breathing mechanics or awareness of how the body should feel, try these other variations first! . SAVE and SHARE this post with someone who can benefit from this information! If you need help with your deadlift technique, I can help you fix it via video feedback or in-person coaching. Hit me in the DMs @theodore.lim - #BuildingStrength - 11 hours ago

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Ask your doctor if getting off your butt is right you. Here’s a dose of seated box jumps to explosively start the week! 💉💣🚀 #boxjump #plyometrics #warmup #mondaytings #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym

Ask your doctor if getting off your butt is right you. Here’s a dose of seated box jumps to explosively start the week! #boxjump #plyometrics #warmup #mondaytings #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym - 1 day ago

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Trying to fix this huge discrepency between my right and left pressing strength 😔. I'm a big fan of unilateral work because it exposes us to our weaknesses or as the hippies say, our 'areas of opportunity'. How much single-arm or single-leg work do you include in your training?
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#BuildingStrength

Trying to fix this huge discrepency between my right and left pressing strength . I'm a big fan of unilateral work because it exposes us to our weaknesses or as the hippies say, our 'areas of opportunity'. How much single-arm or single-leg work do you include in your training? - #BuildingStrength - 2 days ago

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Day 10/20 ☑️
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Halfway through the 10,000 KB Swing challenge and this volume is kicking my ass. I decided to use the lighter bells today so I can recover for tomorrow's session.
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Rememver this - if you increase your workload, you'll most likely have to spend more time doing recovery work and you'll have to be aware of getting in an adequate amount of calories. The training is just one factor when it comes to our progress. Nutrition, recovery and managing stress are the other 'big picture' items we need to focus on.
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#BuildingStrength

Day 10/20 ️ - Halfway through the 10,000 KB Swing challenge and this volume is kicking my ass. I decided to use the lighter bells today so I can recover for tomorrow's session. . Rememver this - if you increase your workload, you'll most likely have to spend more time doing recovery work and you'll have to be aware of getting in an adequate amount of calories. The training is just one factor when it comes to our progress. Nutrition, recovery and managing stress are the other 'big picture' items we need to focus on. - #BuildingStrength - 3 days ago

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⚡Deadlifts and Box Jumps ⚡
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Heavy deadlifts paired up with a box jump variation is one of my favourite combos in the gym. The main reason is because both are super fun and effective! Both moves force you to apply maximal force into the ground while maintaining optimal posture - this is where the real gold is found. The more force we can apply into the ground, the stronger and faster we will be. It's as simple as that.
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With the deadlift, we're always working on creating tension and executing the lift with the best technique possible. With the box jumps, we're focusing on proper landing mechanics, learning how to absorb impact and of course, exciting the CNS so we can lift heavy!
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We typically do a 5x5 setup for the deadlift while keeping the box jumps at 3-5 reps. Technique comes first. Weight and box height will be a natural byproduct of lifting and moving with optimal technique.

Deadlifts and Box Jumps - Heavy deadlifts paired up with a box jump variation is one of my favourite combos in the gym. The main reason is because both are super fun and effective! Both moves force you to apply maximal force into the ground while maintaining optimal posture - this is where the real gold is found. The more force we can apply into the ground, the stronger and faster we will be. It's as simple as that. . With the deadlift, we're always working on creating tension and executing the lift with the best technique possible. With the box jumps, we're focusing on proper landing mechanics, learning how to absorb impact and of course, exciting the CNS so we can lift heavy! . We typically do a 5x5 setup for the deadlift while keeping the box jumps at 3-5 reps. Technique comes first. Weight and box height will be a natural byproduct of lifting and moving with optimal technique. - 3 days ago

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Speed deads with chains for extra noise... because I’m not the quiet type. Kept the weight in the lighter range and the reps low while emphasizing bar speed. This is real music to my ears 🎼🎼🎼 #loudasfuck #youdonteven #deads #lift #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Speed deads with chains for extra noise... because I’m not the quiet type. Kept the weight in the lighter range and the reps low while emphasizing bar speed. This is real music to my ears #loudasfuck #youdonteven #deads #lift #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 4 days ago

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#Finisher ☠️
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We hit some dirty ladders to finish off today's session. Here's what @kenjime_ did:
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▪️10 Pushups / 1 SB Shoulder per side
▪️9 Pushups / 2 SB Shoulders
▪️8 Pushups / 3 SB Shoulders
▪️Ladder all the way to 1 Pushup and 10 SB Shoulders per side
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We don't push into the 120% effort range too often but once in a while, it's a great mental challenge. Kenny has been training with me for about 3 months now and has made some great gains. Peep the quads 👀👀
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#TorontoSmallGroupTraining

#Finisher ☠️ - We hit some dirty ladders to finish off today's session. Here's what @kenjime_ did: . ️10 Pushups / 1 SB Shoulder per side ️9 Pushups / 2 SB Shoulders ️8 Pushups / 3 SB Shoulders ️Ladder all the way to 1 Pushup and 10 SB Shoulders per side . We don't push into the 120% effort range too often but once in a while, it's a great mental challenge. Kenny has been training with me for about 3 months now and has made some great gains. Peep the quads - #TorontoSmallGroupTraining - 5 days ago

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#HalfTurkishGetup
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We've been using this as part of our warmups lately and it's proven to be a very solid addition.  We're getting shoulder stability, core and glute activation, full-body coordination and we're warming up the brain as well 🧠
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When you first start doing TGUs, the main thing is learning how to move efficient and solidify each position. The TGU is a 'slow' movement while the KB Swing can be considered a 'fast' movement. This is why these two movements are a beautiful pairing
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Save this video and use this as part of your warm up and as a quick body scan to see how you're feeling before you start your big upper body or lower body lifts. Try 2-3 sets x 3-5 reps per side 👌🏼
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#BuildingStrength

#HalfTurkishGetup - We've been using this as part of our warmups lately and it's proven to be a very solid addition. We're getting shoulder stability, core and glute activation, full-body coordination and we're warming up the brain as well 🧠 . When you first start doing TGUs, the main thing is learning how to move efficient and solidify each position. The TGU is a 'slow' movement while the KB Swing can be considered a 'fast' movement. This is why these two movements are a beautiful pairing . Save this video and use this as part of your warm up and as a quick body scan to see how you're feeling before you start your big upper body or lower body lifts. Try 2-3 sets x 3-5 reps per side 🏼 - #BuildingStrength - 6 days ago

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Big PRs 😤
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Today, I hit 48kg x 5 swings per arm and 48kg x 25 reps as part of my 500 reps for the day. I'm pretty excited about this because just 2 weeks ago, I would not have been able to do this. Who knows, maybe I'll be able to do this for a 50-rep set when I complete this 10,000 swing challenge 😁. 12 days and 6000 more reps to go!
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#10000swingchallenge

Big PRs - Today, I hit 48kg x 5 swings per arm and 48kg x 25 reps as part of my 500 reps for the day. I'm pretty excited about this because just 2 weeks ago, I would not have been able to do this. Who knows, maybe I'll be able to do this for a 50-rep set when I complete this 10,000 swing challenge . 12 days and 6000 more reps to go! - #10000swingchallenge - 6 days ago

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Deadlift gains for @anidao and @sandiejoee 💪🏼🍑. As they same, summer bodies are made in the winter and we've been working 😤.
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Can you spot the difference between these two variations of the deadlift? My goal is to teach you how to lift well, how to train hard and to understand the ins and outs of the gym and your program.
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#BuildingStrength

Deadlift gains for @anidao and @sandiejoee 🏼. As they same, summer bodies are made in the winter and we've been working . . Can you spot the difference between these two variations of the deadlift? My goal is to teach you how to lift well, how to train hard and to understand the ins and outs of the gym and your program. - #BuildingStrength - 6 days ago

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That lovely Geary Ave. sunset, though. I can only appreciate it,  as much as I appreciate all Waseem’s hard work to make these gains. @wasserman____ 🌇🔨 #gainz #sunset #gearyave #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym

That lovely Geary Ave. sunset, though. I can only appreciate it, as much as I appreciate all Waseem’s hard work to make these gains. @wasserman____ #gainz #sunset #gearyave #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym - 6 days ago

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If anyone’s wondering where @mighty_mahsa got her triceps and shoulders... no, she didn’t get them from Amazon. Here’s some weighted (+10 lbs.) dips for a new personal record! Come see me. #triceps #delts #bodyweight #calisthenics #fitgirl #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym

If anyone’s wondering where @mighty_mahsa got her triceps and shoulders... no, she didn’t get them from Amazon. Here’s some weighted (+10 lbs.) dips for a new personal record! Come see me. #triceps #delts #bodyweight #calisthenics #fitgirl #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym - 7 days ago

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Just because you can’t squat big weights due to some spinal issues like my boy King here,  doesn’t mean you gotta skip leg day. Got him pushing low on the prowler focusing on shooting the knees forward, and driving the legs to a full knee and hip extensions. There really is no excuse for having weak twiggy legs. 🍗🍗🍗 #teamnolegs #drumsticks #prowlerflu #legday #getstrong #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym

Just because you can’t squat big weights due to some spinal issues like my boy King here, doesn’t mean you gotta skip leg day. Got him pushing low on the prowler focusing on shooting the knees forward, and driving the legs to a full knee and hip extensions. There really is no excuse for having weak twiggy legs. #teamnolegs #drumsticks #prowlerflu #legday #getstrong #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym - 7 days ago

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#Day7
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3500 out of 10,000 swings in the books. The glutes are definitely growing 🍑 and my work capacity and grip strength are definitely on the come up. I can do sets of 75-100 reps with the 24kg bell without too much mental prep now as well 🤔. It's very interesting how simple the program is and how effective the results can be..
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#BuildingStrength

#Day7 - 3500 out of 10,000 swings in the books. The glutes are definitely growing and my work capacity and grip strength are definitely on the come up. I can do sets of 75-100 reps with the 24kg bell without too much mental prep now as well 🤔. It's very interesting how simple the program is and how effective the results can be.. - #BuildingStrength - 7 days ago

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Stuffing Monday in the heavy bag and beating the crap out of it. Haven’t done bag work in a while, but could use some cardio in my routine. Power and speed are still present, but endurance is a little rusty. Regardless, I got some good rounds in. Looking forward to smashing the rest of the week! 😤😈👊🏽 #mondaymood #bagwork #muaythai #kickboxing #boxing #mma #gymlife #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym

Stuffing Monday in the heavy bag and beating the crap out of it. Haven’t done bag work in a while, but could use some cardio in my routine. Power and speed are still present, but endurance is a little rusty. Regardless, I got some good rounds in. Looking forward to smashing the rest of the week! 😈🏽 #mondaymood #bagwork #muaythai #kickboxing #boxing #mma #gymlife #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym - 8 days ago

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Last day of deload and bored af, so I thought I’d spring clean the gym and log in some overtime (putting that on my cheque). Looking forward to making serious mess come Monday to begin a new training cycle. ♻️♻️♻️ #recycle #work #boredaf #gymlife #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym

Last day of deload and bored af, so I thought I’d spring clean the gym and log in some overtime (putting that on my cheque). Looking forward to making serious mess come Monday to begin a new training cycle. #recycle #work #boredaf #gymlife #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #torontogym - 11 days ago

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#KBSwingTutorial 💣
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Here's a simple 40 second tutorial on how to improve your kettlebell swing setup and technique. I recommend practicing these deadstop swings to learn how to set up and 'park' the kettlebell effectively and efficiently.
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Keep it simple - get tight, breathe, keep the bell close to the body and be aggressive! If this video was helpful for you, make sure you hit that SAVE button 👆🏼
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If you ever have any questions or want to find out how we can work together in-person or online, hit me with a DM or simply apply through the link in my bio 📌
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#BuildingStrength

#KBSwingTutorial - Here's a simple 40 second tutorial on how to improve your kettlebell swing setup and technique. I recommend practicing these deadstop swings to learn how to set up and 'park' the kettlebell effectively and efficiently. . Keep it simple - get tight, breathe, keep the bell close to the body and be aggressive! If this video was helpful for you, make sure you hit that SAVE button 🏼 . If you ever have any questions or want to find out how we can work together in-person or online, hit me with a DM or simply apply through the link in my bio - #BuildingStrength - 11 days ago

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...and sometimes we do cardio to stay in shape. Here’s Gabby and Polly on the @concept2inc rowers to finish off their training sesh with 1000 meter row. 🚣‍♂️🚣‍♂️ #rowing #cardio #finisher #fitgirls #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

...and sometimes we do cardio to stay in shape. Here’s Gabby and Polly on the @concept2inc rowers to finish off their training sesh with 1000 meter row. 🚣‍♂️🚣‍♂️ #rowing #cardio #finisher #fitgirls #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 13 days ago

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Med ball rotational throws and ball slams to get two of the gym’s strongest lifters @drewonthemic @kyle_hershorn to move athletically. Being strong isn’t enough. You also must be able to move well in all sorts of different directions for longevity and total badassery. 🎱🎱🎱 #medball #metabolicconditioning #longevity #badaf #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Med ball rotational throws and ball slams to get two of the gym’s strongest lifters @drewonthemic @kyle_hershorn to move athletically. Being strong isn’t enough. You also must be able to move well in all sorts of different directions for longevity and total badassery. #medball #metabolicconditioning #longevity #badaf #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 14 days ago

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#Tension 😤
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When it comes to strength training, the ability to create tension and maintain that tension during your lifts will determine your level of success in those lifts.
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In this video, I'm working hard to create tension through my whole body. Although a press is an 'upper body' exercise, it still requires me to create full body tension. I'm thinking rib cage down, mid-section tight, big breath, quads tight, glutes squeezed and I'm also squeezing the hell out of my off-hand AND the hand that's on the kettlebell.
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Another example is the squat or deadlift. Although these are mainly 'lower body' moves, they still require lots of tension through the upper back, lats, mid-section and of course, the lower body. So the next time you're in the gym lifting, remember to create tension, maintain tension and breathe!
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#BuildingStrength

#Tension - When it comes to strength training, the ability to create tension and maintain that tension during your lifts will determine your level of success in those lifts. . In this video, I'm working hard to create tension through my whole body. Although a press is an 'upper body' exercise, it still requires me to create full body tension. I'm thinking rib cage down, mid-section tight, big breath, quads tight, glutes squeezed and I'm also squeezing the hell out of my off-hand AND the hand that's on the kettlebell. . Another example is the squat or deadlift. Although these are mainly 'lower body' moves, they still require lots of tension through the upper back, lats, mid-section and of course, the lower body. So the next time you're in the gym lifting, remember to create tension, maintain tension and breathe! - #BuildingStrength - 14 days ago

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#Flow 🌀
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I don't flow as much as I used to but I'm very happy I have it as part of my arsenal. I'm a big believer in learning new things, practicing them, understanding when to use them and adding it to my toolbox. Ultimately, being exposed to different ways to do things and learning more will allow me to provide a better service and help more people.
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My training journey has brought me from standard barbell work, powerlifting, powerbuilding, ground-based movement, mobility work and now, kettlebell work and dare I say, more functional training 🙏🏻
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#BuildingStrength

#Flow - I don't flow as much as I used to but I'm very happy I have it as part of my arsenal. I'm a big believer in learning new things, practicing them, understanding when to use them and adding it to my toolbox. Ultimately, being exposed to different ways to do things and learning more will allow me to provide a better service and help more people. . My training journey has brought me from standard barbell work, powerlifting, powerbuilding, ground-based movement, mobility work and now, kettlebell work and dare I say, more functional training 🏻 - #BuildingStrength - 14 days ago

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Got the ladies on our latest gym gear to hit legs with belt squats. Took some time to learn how to use the machine but we got it done. #werkwerk #beltsquat #legday #fitgirls #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Got the ladies on our latest gym gear to hit legs with belt squats. Took some time to learn how to use the machine but we got it done. #werkwerk #beltsquat #legday #fitgirls #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 14 days ago

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#LongGame ⏳
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If you can accept that this health and fitness thing is a long term game, the more at peace you will be with your self, your body and your mind. There really is no finish line when it comes to our health - it's an ongoing process that will require us to adapt and evolve as we grow older.
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When you stop thinking about this as just a 30-day diet or 12-week training program, you will learn to love and respect the process. When you can make that shift in your mindset and truly understand this, then you will start to enjoy the process instead of resenting it.
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#BuildingStrength

#LongGame - If you can accept that this health and fitness thing is a long term game, the more at peace you will be with your self, your body and your mind. There really is no finish line when it comes to our health - it's an ongoing process that will require us to adapt and evolve as we grow older. . When you stop thinking about this as just a 30-day diet or 12-week training program, you will learn to love and respect the process. When you can make that shift in your mindset and truly understand this, then you will start to enjoy the process instead of resenting it. - #BuildingStrength - 14 days ago

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Early morning beast work for @stpk @chrisreineck and @devstei. A few sets of farmer’s carries for stronger grip and jacked traps... because you can’t fake STRONG. 👊🏽👊🏽👊🏽 #getsome #strongmanworkout #farmerscarry #doyoueven #lift #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Early morning beast work for @stpk @chrisreineck and @devstei. A few sets of farmer’s carries for stronger grip and jacked traps... because you can’t fake STRONG. 🏽🏽🏽 #getsome #strongmanworkout #farmerscarry #doyoueven #lift #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 14 days ago

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#MyodetoxPerformance 🙏🏻
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I've been working with the @myodetoxperformance team for over 2 years and I can't say enough good things about our team, our classes and our members. Although we all come from very different backgrounds, we all share the same mindset regarding work ethic, kindness and compassion.
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When I was first looking for a team and gym to join, I never imagined that I'd end up with the opportunity to work with such powerhouses. For that, I am very grateful. Thank you to everyone who has been a part of the journey so far ❤️
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#2019

#MyodetoxPerformance 🏻 - I've been working with the @myodetoxperformance team for over 2 years and I can't say enough good things about our team, our classes and our members. Although we all come from very different backgrounds, we all share the same mindset regarding work ethic, kindness and compassion. . When I was first looking for a team and gym to join, I never imagined that I'd end up with the opportunity to work with such powerhouses. For that, I am very grateful. Thank you to everyone who has been a part of the journey so far ️ - #2019 - 15 days ago

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Gymnastic ring push-ups with two chains to blast the upperbody... and two asshole friends to bomb the video. ⛓⛓💣💣 #twochainz #gymrings #pushups #bodyweight #calisthenics #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym

Gymnastic ring push-ups with two chains to blast the upperbody... and two asshole friends to bomb the video. ⛓⛓ #twochainz #gymrings #pushups #bodyweight #calisthenics #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym - 15 days ago

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Killer battle rope complex to finish Isabel’s @msis03 BDay workout with a bang. She turns 31 so I had do 31 reps for each movement. Happy Birth Day, Isabel!! 🥳🥳🥳 #battleropes #metabolicconditioning #finisher #fitmom #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Killer battle rope complex to finish Isabel’s @msis03 BDay workout with a bang. She turns 31 so I had do 31 reps for each movement. Happy Birth Day, Isabel!! 🥳🥳🥳 #battleropes #metabolicconditioning #finisher #fitmom #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 18 days ago

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I got a great question the other day about my obsession with kettlebells. Why am I so into them? What do they do for me? Why kettlebells?
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I'm going to be doing a full podcast episode on my kettlebell experience so far, why I'm so into them and what my goals are with them. If you have any questions, now is the time! If it's not about kettlebells, that's fine too. Please post them below or DM me @theodore.lim 😁
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#BuildingStrengthPodcast

I got a great question the other day about my obsession with kettlebells. Why am I so into them? What do they do for me? Why kettlebells? . I'm going to be doing a full podcast episode on my kettlebell experience so far, why I'm so into them and what my goals are with them. If you have any questions, now is the time! If it's not about kettlebells, that's fine too. Please post them below or DM me @theodore.lim - #BuildingStrengthPodcast - 18 days ago

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Dips and walking lunges for strength and muscle, and intense interval work on the @assaultairbike for lean gains. @devstei has so far put on 15 pounds of muscle mass since he began his strength and conditioning program about 4 months ago. If you’re looking for real training that produces real numbers and real results, come see us. Stop playing. 👊🏽👊🏽👊🏽 #gainz #strongaf #strengthandconditioning #muscle #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Dips and walking lunges for strength and muscle, and intense interval work on the @assaultairbike for lean gains. @devstei has so far put on 15 pounds of muscle mass since he began his strength and conditioning program about 4 months ago. If you’re looking for real training that produces real numbers and real results, come see us. Stop playing. 🏽🏽🏽 #gainz #strongaf #strengthandconditioning #muscle #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 19 days ago

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Got baby sister @kemie_c back in the city and on the platform for some deadlift action. Can you tell that we share the same DNA? Haha 💉💉💉 #proudbigbro #strongfam #deads #lift #doyoueven #fitgirl #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Got baby sister @kemie_c back in the city and on the platform for some deadlift action. Can you tell that we share the same DNA? Haha #proudbigbro #strongfam #deads #lift #doyoueven #fitgirl #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 20 days ago

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Thought this was a cool pic to share with you guys. This captures 3 different 'quad-dominant' or 'squat' moves that we use frequently in our programs. We have the high handle trap bar deadlift, med ball squats and split squats. I wanted to share this because a common question I receive is, 'Which exercise is best for x? Which is best for y?'
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There's rarely a black and white answer to questions like this. It always depends on the person, their ability to move into and maintain certain positions and of course, their goals. Is one exercise better than the others? I don't think so. I think they're all great moves that will help to build full-body strength and power. They each have their unique advantages and disadvantages.
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For your own training, pick a few variations for each 'movement pattern', keep track of your progress and stick with them for at least 3-6 weeks at a time. Think squatting, hinging, pushing, pulling and rotating. The movement patterns will generally stay the same while the exercise selection will change based on interest, goals and needs.
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#TorontoSmallGroupTraining

Thought this was a cool pic to share with you guys. This captures 3 different 'quad-dominant' or 'squat' moves that we use frequently in our programs. We have the high handle trap bar deadlift, med ball squats and split squats. I wanted to share this because a common question I receive is, 'Which exercise is best for x? Which is best for y?' . There's rarely a black and white answer to questions like this. It always depends on the person, their ability to move into and maintain certain positions and of course, their goals. Is one exercise better than the others? I don't think so. I think they're all great moves that will help to build full-body strength and power. They each have their unique advantages and disadvantages. . For your own training, pick a few variations for each 'movement pattern', keep track of your progress and stick with them for at least 3-6 weeks at a time. Think squatting, hinging, pushing, pulling and rotating. The movement patterns will generally stay the same while the exercise selection will change based on interest, goals and needs. - #TorontoSmallGroupTraining - 21 days ago

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10000 KB Swing Challenge 💣
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Today was day 1 of the 10000 KB Swing challenge by @coachdanjohn. It's going to be 500 swings per day for 20 days. The goal is to start with the 24kg and finish with the 32kg while improving on the time it takes to complete the session.
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This is a video of my last set of 50 for the day. Here's an outline for the challenge:
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▪️Swings - 5 sets x (10, 15, 25, 50 reps)
▪️Strength Move of Choice - 5 sets x (1, 2, 3)
▪️Options for strength move are pullups, squats, press or dips
▪️Superset the swings and strength move
▪️Perform 5x/week for 4 weeks
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This fits well into my building phase so why not? I'm about to level up my work capacity and strength ⬆️. Anyone want to join the madness?
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#BuildingStrength

10000 KB Swing Challenge . Today was day 1 of the 10000 KB Swing challenge by @coachdanjohn. It's going to be 500 swings per day for 20 days. The goal is to start with the 24kg and finish with the 32kg while improving on the time it takes to complete the session. . This is a video of my last set of 50 for the day. Here's an outline for the challenge: - ️Swings - 5 sets x (10, 15, 25, 50 reps) ️Strength Move of Choice - 5 sets x (1, 2, 3) ️Options for strength move are pullups, squats, press or dips ️Superset the swings and strength move ️Perform 5x/week for 4 weeks . This fits well into my building phase so why not? I'm about to level up my work capacity and strength ️. Anyone want to join the madness? - #BuildingStrength - 21 days ago

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Well, I guess this machine isn’t limited to just squats. Here’s some bent-over (somewhat) rows to hit the upperback. Excited to use some creativity and come up with more movements using this awesome gym toy. I think I’m in love haha 🥰 #beltsquats #backday #cablerows #gymtoys #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Well, I guess this machine isn’t limited to just squats. Here’s some bent-over (somewhat) rows to hit the upperback. Excited to use some creativity and come up with more movements using this awesome gym toy. I think I’m in love haha 🥰 #beltsquats #backday #cablerows #gymtoys #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 22 days ago

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Out of all of the lifts, the one-arm swing has been my top priority lately. I know that if I increase my strength and technique on these, it will have a positive carryover to my cleans and snatches ✊
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I started these at 10 sets x 5 per arm and am now at 8 per arm. I'm slowly building up to 10 per arm with the 32kg 💪. I've been itching to purchase either the 36 or 40kg bell..
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#BuildingStrength

Out of all of the lifts, the one-arm swing has been my top priority lately. I know that if I increase my strength and technique on these, it will have a positive carryover to my cleans and snatches . I started these at 10 sets x 5 per arm and am now at 8 per arm. I'm slowly building up to 10 per arm with the 32kg . I've been itching to purchase either the 36 or 40kg bell.. - #BuildingStrength - 23 days ago

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F O C U S
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Keep the goal the goal. In my earlier training days, I fell into the trap of having too many goals. This was frustrating because I kept falling short on the majority of them. Over the years, I've become better at focusing on just 2-3 things. I also make sure that those goals are conducive to each other.
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My current goals all pretty much revolve around kettlebells. This is why 99% of my training is done with kettlebells right now. I am also prioritizing my conditioning and being lean. These goals all go hand in hand and help me to stay focused when my mind starts to wander.
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In the past, I fell into the trap of wanting too much all at the same time. I wanted to put 50 lbs on my deadlift and squat. I wanted to put 25lbs on my bench and lean out at the same time. I wanted to learn how to do a handstand and train muay thai 4x/week too. If there are too many goals and they aren't conducive to each other, we probably won't come close to achieving any of them.
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If you're in this for the long run, you have to acknowledge that you have a lot of time! Pick something and put your heart and soul into it. That half marathon will be there when you want it. That big deadlift will still be there. That lean physique can happen any time you want. That triathlon can will still be there. But if you try to do all of those things at the same time, you will be disappointed with your results. Stay focused and keep the goal the goal!
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#BuildingStrength

F O C U S . Keep the goal the goal. In my earlier training days, I fell into the trap of having too many goals. This was frustrating because I kept falling short on the majority of them. Over the years, I've become better at focusing on just 2-3 things. I also make sure that those goals are conducive to each other. . My current goals all pretty much revolve around kettlebells. This is why 99% of my training is done with kettlebells right now. I am also prioritizing my conditioning and being lean. These goals all go hand in hand and help me to stay focused when my mind starts to wander. . In the past, I fell into the trap of wanting too much all at the same time. I wanted to put 50 lbs on my deadlift and squat. I wanted to put 25lbs on my bench and lean out at the same time. I wanted to learn how to do a handstand and train muay thai 4x/week too. If there are too many goals and they aren't conducive to each other, we probably won't come close to achieving any of them. . If you're in this for the long run, you have to acknowledge that you have a lot of time! Pick something and put your heart and soul into it. That half marathon will be there when you want it. That big deadlift will still be there. That lean physique can happen any time you want. That triathlon can will still be there. But if you try to do all of those things at the same time, you will be disappointed with your results. Stay focused and keep the goal the goal! - #BuildingStrength - 25 days ago

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New toy, new gains... and of course, coach gets first dibs. Fantastic strength equipment for heavy leg work without loading the spine. Perfect for those that have back issues but don’t want to skip leg day. @roguefitness 🦵🏽🦵🏽🦵🏽#beltsquat #legday #squatlife #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

New toy, new gains... and of course, coach gets first dibs. Fantastic strength equipment for heavy leg work without loading the spine. Perfect for those that have back issues but don’t want to skip leg day. @roguefitness 🦵🏽🦵🏽🦵🏽#beltsquat #legday #squatlife #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 26 days ago

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#59 - Theo's Ultimate Guide to Handling Injuries 🤕
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If you've been training in the gym or in your respective sport for long enough, you've probably experienced some kind of injury. Whether minor or major, they can really mess with both your progress and your mental game.
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In this episode of the #BuildingStrengthPodcast, I walk you through step-by-step on how to deal with injuries.
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These are my main rules when it comes to injuries:
▪️Ask for help
▪️Do the work
▪️Keep training
▪️Don't make it worse
▪️Mental game is important
▪️Learn from the injury
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I dive deep into each step and I explain how we can navigate, heal and learn from any injury. My goal is to take these big topics, break them down and simplify them so that you can refer to my podcast as a high quality resource. There is a lot of information out there and I want to make sure that you guys are getting the right information.
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If you know someone who can benefit from hearing this episode, please share it with them! As always, you can listen through @itunes, @spotify, @stitcher_podcasts or through the link in my bio!
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#BuildingStrengthPodcast

#59 - Theo's Ultimate Guide to Handling Injuries 🤕 - If you've been training in the gym or in your respective sport for long enough, you've probably experienced some kind of injury. Whether minor or major, they can really mess with both your progress and your mental game. . In this episode of the #BuildingStrengthPodcast , I walk you through step-by-step on how to deal with injuries. . These are my main rules when it comes to injuries: ️Ask for help ️Do the work ️Keep training ️Don't make it worse ️Mental game is important ️Learn from the injury . I dive deep into each step and I explain how we can navigate, heal and learn from any injury. My goal is to take these big topics, break them down and simplify them so that you can refer to my podcast as a high quality resource. There is a lot of information out there and I want to make sure that you guys are getting the right information. . If you know someone who can benefit from hearing this episode, please share it with them! As always, you can listen through @itunes , @spotify , @stitcher_podcasts or through the link in my bio! - #BuildingStrengthPodcast - 27 days ago

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COOLDOWN FLOW ❄️
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Here's a simple cooldown flow you can incorporate after your training. The movements are important but the focus on the breath is arguably more important.
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The purpose of the cooldown is to bring the heartrate down and to let the body know that it can relax and start the process of recovery. This is also a great opportunity to reflect on your training session.
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This is the nasal breathing drill that I utilize:
▪️Inhale 3 seconds
▪️Hold 3 seconds
▪️Exhale 3 seconds
▪️Hold 3 seconds
▪️Add 1 second to each breath or hold as you progress
▪️Build up to 6-10 second breaths and you will understand the power of the breath
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Save this one to your archives and tag a homie who trains hard af and needs to give themselves a proper cooldown 😤
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#MasterTheBreath

COOLDOWN FLOW ️ - Here's a simple cooldown flow you can incorporate after your training. The movements are important but the focus on the breath is arguably more important. . The purpose of the cooldown is to bring the heartrate down and to let the body know that it can relax and start the process of recovery. This is also a great opportunity to reflect on your training session. . This is the nasal breathing drill that I utilize: ️Inhale 3 seconds ️Hold 3 seconds ️Exhale 3 seconds ️Hold 3 seconds ️Add 1 second to each breath or hold as you progress ️Build up to 6-10 second breaths and you will understand the power of the breath . Save this one to your archives and tag a homie who trains hard af and needs to give themselves a proper cooldown - #MasterTheBreath - 28 days ago

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Here’s strong mama @silverwoman crushing some ring push-ups and soon to progress to declined and weighted variations. Some of you kids need to catch up. 👊🏽👊🏽👊🏽 #strongmom #fitnessgirl #gymrings #gymnastics #bodyweight #calisthenics #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Here’s strong mama @silverwoman crushing some ring push-ups and soon to progress to declined and weighted variations. Some of you kids need to catch up. 🏽🏽🏽 #strongmom #fitnessgirl #gymrings #gymnastics #bodyweight #calisthenics #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 28 days ago

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Lifeblood - the indispensable factor or influence that gives something it's strength and vitality
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Training is my lifeblood. Meaningful relationships are my lifeblood. Helping others is my lifeblood 🙏
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What's gives you strength and vitality? Are you doing those things?

Lifeblood - the indispensable factor or influence that gives something it's strength and vitality . Training is my lifeblood. Meaningful relationships are my lifeblood. Helping others is my lifeblood . What's gives you strength and vitality? Are you doing those things? - 28 days ago

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Hope everyone had a great extra long (too long ugh) weekend, but didn’t get too comfortable haha. We’re back at it with our doors wide open for those that want to train and are serious about making gains. Let’s gooo!! #work #community #gymfam #gearyave #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Hope everyone had a great extra long (too long ugh) weekend, but didn’t get too comfortable haha. We’re back at it with our doors wide open for those that want to train and are serious about making gains. Let’s gooo!! #work #community #gymfam #gearyave #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 29 days ago

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It’s Monday and warm enough for my first open garage workout. Still one of the favorite features of the gym. If you’re in the Geary Ave. area and hear loud music playing and weights being slammed, that’s us. 👊🏽👊🏽👊🏽 #garagegym #spring #plyometrics #pushups #chestday #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

It’s Monday and warm enough for my first open garage workout. Still one of the favorite features of the gym. If you’re in the Geary Ave. area and hear loud music playing and weights being slammed, that’s us. 🏽🏽🏽 #garagegym #spring #plyometrics #pushups #chestday #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 29 days ago

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CLUNKY SHOULDERS?!
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These blackburns have stood the test of time. I like to use these to give the shoulders a chance to work through this big range of motion. Blackburns are part of my big 3 when it comes to giving the shoulders the love that they deserve ❤️
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◾Start with your arms straight overhead, swim them around and keep them as straight as possible
◾Eventually bend at the elbows and throw those handcuffs on
◾Slowly return to starting position
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As always, slower is better. Another big tip is to keep the arms as high as possible during the swimming motion. Perform 5-10 high quality reps as part of your next warm up. Save this one to your archives and tag a homie that needs this in their life 💎
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#BuildingStrength

CLUNKY SHOULDERS?! . These blackburns have stood the test of time. I like to use these to give the shoulders a chance to work through this big range of motion. Blackburns are part of my big 3 when it comes to giving the shoulders the love that they deserve ️ . Start with your arms straight overhead, swim them around and keep them as straight as possible Eventually bend at the elbows and throw those handcuffs on Slowly return to starting position . As always, slower is better. Another big tip is to keep the arms as high as possible during the swimming motion. Perform 5-10 high quality reps as part of your next warm up. Save this one to your archives and tag a homie that needs this in their life - #BuildingStrength - 1 month ago

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Focus on the Big Picture 🌎
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Often times I get questions about meal timing, fasted training, going keto and many other minor items. Here's the thing - most of us (myself included) simply need to focus on a few major items. They are as follows:
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▪️Train well and be consistent for a long time
▪️Eat according to your goals and hydrate well
▪️Sleep, recover and manage your stress well
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Make sure you are crushing these 3 items above consistently and for a very long period of time before you start thinking about the minute details. Do not major in the minors.
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The 3 things that I listed above will have the biggest impact on whether you progress or you stay stagnant. Build consistency with these 3 things and then you can start to hone in on the minor details. It's almost always very simple, but never easy.
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#BuildingStrength

Focus on the Big Picture 🌎 . Often times I get questions about meal timing, fasted training, going keto and many other minor items. Here's the thing - most of us (myself included) simply need to focus on a few major items. They are as follows: . ️Train well and be consistent for a long time ️Eat according to your goals and hydrate well ️Sleep, recover and manage your stress well . Make sure you are crushing these 3 items above consistently and for a very long period of time before you start thinking about the minute details. Do not major in the minors. . The 3 things that I listed above will have the biggest impact on whether you progress or you stay stagnant. Build consistency with these 3 things and then you can start to hone in on the minor details. It's almost always very simple, but never easy. - #BuildingStrength - 1 month ago

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Saturday Session 💣
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Very happy to snatch the 32kg for the first time and it actually felt pretty good 😊. Can you tell by the cheeky grin on my face?
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▪️TGU - 3x1
▪️Inverted Rows - 5x12
▪️Snatch Technique - 5x1
▪️Snatch EMOM - 5 per arm for 5 mins
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There will be peaks and valleys both in life and in training - it's inevitable. The best we can do is continue to show up every day 🌞
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#BuildingStrength

Saturday Session . Very happy to snatch the 32kg for the first time and it actually felt pretty good . Can you tell by the cheeky grin on my face? . ️TGU - 3x1 ️Inverted Rows - 5x12 ️Snatch Technique - 5x1 ️Snatch EMOM - 5 per arm for 5 mins . There will be peaks and valleys both in life and in training - it's inevitable. The best we can do is continue to show up every day 🌞 - #BuildingStrength - 1 month ago

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Got @parkdalev and @chill_papi crushing their morning workout. Some dips for pushing and body rows for pulling. Remember, watching our videos doesn’t make you gains. You gotta be in it! Stop playing. 📺👀👊🏽 #dips #bodyrows #calisthenics #bodyweight #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Got @parkdalev and @chill_papi crushing their morning workout. Some dips for pushing and body rows for pulling. Remember, watching our videos doesn’t make you gains. You gotta be in it! Stop playing. 🏽 #dips #bodyrows #calisthenics #bodyweight #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 1 month ago

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Adding some landmine work into the mix to kick start a fresh training cycle. Here’s a great athletic movement for rotational strength and explosive push. 💣💣💣 #landmineworkout #rotationalstrength #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Adding some landmine work into the mix to kick start a fresh training cycle. Here’s a great athletic movement for rotational strength and explosive push. #landmineworkout #rotationalstrength #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 1 month ago

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Killer glute finisher right here. Staggered stance hip-thrusts to dominate one side of the hip with a 10 second static hold on the final rep. These will set your glutes on fire and build muscle on your butt or your money back guaranteed. 🔥🍑 #hiptrust #glutework #bootybuilding #fitgirl #fitness #training #workout #strengthcoach #personaltraining #grouptraining #carpiogym #toronto

Killer glute finisher right here. Staggered stance hip-thrusts to dominate one side of the hip with a 10 second static hold on the final rep. These will set your glutes on fire and build muscle on your butt or your money back guaranteed. #hiptrust #glutework #bootybuilding #fitgirl #fitness #training #workout #strengthcoach #personaltraining #grouptraining #carpiogym #toronto - 1 month ago

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My Sunday session is strategically placed in the schedule to break up all of the work I do in front of the computer. It's not super intense and there's really not a ton of work. I simply use it to give me that second wind so I can continue to be creative and effective in my programming work. For now, Sundays are for sleeping in, relaxing with my girl or fam and checking in with my online clients (sorry @nu_teixeira) 🙏
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I encourage you guys to start looking at your training and the food you're consuming in this manner. Train and eat strategically so you can perform well in the gym, in your work, relationships and your life 🏯
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#BuildingStrength

My Sunday session is strategically placed in the schedule to break up all of the work I do in front of the computer. It's not super intense and there's really not a ton of work. I simply use it to give me that second wind so I can continue to be creative and effective in my programming work. For now, Sundays are for sleeping in, relaxing with my girl or fam and checking in with my online clients (sorry @nu_teixeira ) . I encourage you guys to start looking at your training and the food you're consuming in this manner. Train and eat strategically so you can perform well in the gym, in your work, relationships and your life - #BuildingStrength - 1 month ago

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Since we're on the topic of playlists (playlists?!), I thought I'd share my favourite verse in one of my favourite songs 🎶
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Actions have reactions, don't be quick to judge / You may not know the hardships people don't speak of
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It's best to step back, and observe with couth / For we all must meet our moment of truth
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Sometimes you gotta dig deep when problems come near / Don't fear, things get severe for everybody everywhere
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Why do bad things happen to good people?
Seems that life is just a constant war between good and evil
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Gang Starr - Moment of Truth 🙏

Since we're on the topic of playlists (playlists?!), I thought I'd share my favourite verse in one of my favourite songs - Actions have reactions, don't be quick to judge / You may not know the hardships people don't speak of . It's best to step back, and observe with couth / For we all must meet our moment of truth . Sometimes you gotta dig deep when problems come near / Don't fear, things get severe for everybody everywhere . Why do bad things happen to good people? Seems that life is just a constant war between good and evil - Gang Starr - Moment of Truth - 1 month ago

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When they say lifting weights is dangerous, we tell em' being weak is a lot more dangerous. Solid PR's for @khersh24 with 365 pounds and @cwg.oliveira with 330 pounds to wrap up another productive training cylcle... and the cycle never stops ♻️♻️♻️ #deads #doyoueven #lift #strongaf #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

When they say lifting weights is dangerous, we tell em' being weak is a lot more dangerous. Solid PR's for @khersh24 with 365 pounds and @cwg.oliveira with 330 pounds to wrap up another productive training cylcle... and the cycle never stops #deads #doyoueven #lift #strongaf #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 1 month ago

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Love my garage gym 😍
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I currently have a squat rack, barbell, plates, mats, kettlebells, trx, bands, a jump rope, ab wheel and a foam roller.
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I'm going to slowly add more to my kettlebell collection and I've been eyeing a heavy bag 😈🥊
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#BuildingStrength

Love my garage gym . I currently have a squat rack, barbell, plates, mats, kettlebells, trx, bands, a jump rope, ab wheel and a foam roller. . I'm going to slowly add more to my kettlebell collection and I've been eyeing a heavy bag 😈🥊 - #BuildingStrength - 1 month ago

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Single-Leg Hinge + Overhead Reach
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This is a big one with lots of hidden benefits! I've been using this as part of our warm ups to challenge foot/ankle stability, to prepare the hammies/glutes for action and to bring a bit of awareness to the upper/mid back 👌
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On top of all that, we're also greasing the hinge pattern and activating the mid-section so this is perfect before any kind of deadlifting or KB swings. This is one of those big 'bang-for-buck' moves 💣
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Keep the reps low and the quality high (3-5 reps per side is plenty). Focus on controlling the movement, hinging at the hips and letting that foot do it's thing 👣

Single-Leg Hinge + Overhead Reach . This is a big one with lots of hidden benefits! I've been using this as part of our warm ups to challenge foot/ankle stability, to prepare the hammies/glutes for action and to bring a bit of awareness to the upper/mid back . On top of all that, we're also greasing the hinge pattern and activating the mid-section so this is perfect before any kind of deadlifting or KB swings. This is one of those big 'bang-for-buck' moves . Keep the reps low and the quality high (3-5 reps per side is plenty). Focus on controlling the movement, hinging at the hips and letting that foot do it's thing - 1 month ago

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Focus 😤
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Movement / Health / Conditioning
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Swing / Get-Up / Snatch
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Clean / Squat / Press
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Upper Back / Core / Single-Leg Work
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This summarizes what I'm currently focusing on in my training. For now, there's an emphasis on building a big strength and aerobic base, accumulating a ton of volume and refining my technique and breathing patterns 🛠️
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#BuildingStrength

Focus - Movement / Health / Conditioning . Swing / Get-Up / Snatch . Clean / Squat / Press . Upper Back / Core / Single-Leg Work - This summarizes what I'm currently focusing on in my training. For now, there's an emphasis on building a big strength and aerobic base, accumulating a ton of volume and refining my technique and breathing patterns 🛠️ - #BuildingStrength - 1 month ago

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Curling fitties... because light weights need love too. Oh, and summer’s almost here. Make sure your gains aren’t late haha 💪🏽☀️ #curlsgetthegirls #summerbod #bodybuilding #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Curling fitties... because light weights need love too. Oh, and summer’s almost here. Make sure your gains aren’t late haha 🏽#curlsgetthegirls #summerbod #bodybuilding #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 1 month ago

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On Training Economy and Sustainability
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It doesn't get much more efficient than this. 100 KB Swings in 5 minutes (10 swings every 30 seconds). In my past life, it would've taken me 5 minutes to do a set, change the weight and rest before I went again. Don't get me wrong, there's a time and place for that but things have evolved a bit for me over the last few years.
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One of the biggest changes I've made in my training is training more frequently, making my sessions shorter and monitoring my training intensity. Instead of being in the gym for 90 minutes, I limit it to 60 minutes. Instead of training 4x a week and going HAM every time, I train 5-6x a week and go all out once or twice. Why did I make these changes?
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Life circumstances changed and I had to be smarter about my time and energy in order to make training more sustainable. Being smart and realistic about our gameplan so that it's sustainable will give us a better shot at being consistent, making gains and ultimately, feeling good about ourselves. At the end of the day, feeling good about ourselves is the most important thing 🌞
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#BuildingStrength

On Training Economy and Sustainability . It doesn't get much more efficient than this. 100 KB Swings in 5 minutes (10 swings every 30 seconds). In my past life, it would've taken me 5 minutes to do a set, change the weight and rest before I went again. Don't get me wrong, there's a time and place for that but things have evolved a bit for me over the last few years. . One of the biggest changes I've made in my training is training more frequently, making my sessions shorter and monitoring my training intensity. Instead of being in the gym for 90 minutes, I limit it to 60 minutes. Instead of training 4x a week and going HAM every time, I train 5-6x a week and go all out once or twice. Why did I make these changes? . Life circumstances changed and I had to be smarter about my time and energy in order to make training more sustainable. Being smart and realistic about our gameplan so that it's sustainable will give us a better shot at being consistent, making gains and ultimately, feeling good about ourselves. At the end of the day, feeling good about ourselves is the most important thing 🌞 - #BuildingStrength - 1 month ago

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Pull and push sled training for a solid full body workout. Great way to get some strength work in as well as conditioning all in one routine. ☝🏽 #prowlerflu #sledworkout #metabolicconditioning #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Pull and push sled training for a solid full body workout. Great way to get some strength work in as well as conditioning all in one routine. 🏽 #prowlerflu #sledworkout #metabolicconditioning #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 1 month ago

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Great to have miss @ashleytander of @ridecycleclub back in the gym for some delt and ab work. yeah, it’s Monday and we’re here getting some! Where you be at? #mondaymood #deltoids #abwork #fitchick #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Great to have miss @ashleytander of @ridecycleclub back in the gym for some delt and ab work. yeah, it’s Monday and we’re here getting some! Where you be at? #mondaymood #deltoids #abwork #fitchick #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 1 month ago

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Today's practice:
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▪️Movement Prep
▪️YWTs / Side Planks / Band Walks x 2
▪️Snatch Technique - 5 sets x 1 per side
▪️Box Jumps - 5 sets x 3 reps
▪️Snatch EMOM - 5 mins x 3 per side
▪️Cooldown
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Today was a pretty low intensity/volume day. I'll be building up the volume, intensity and technique over the next few weeks on the KB snatch ✊
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Strength is a skill and it must be practiced. If you're learning a new skill or lift, it can be helpful to look at your training as 'practice' versus simply 'working out'. Practicing proper posture, breathing and mechanics in slow-paced environments will set you up to succeed in faster-paced environments. Be purposeful with your training 🙏
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#BuildingStrength

Today's practice: . ️Movement Prep ️YWTs / Side Planks / Band Walks x 2 ️Snatch Technique - 5 sets x 1 per side ️Box Jumps - 5 sets x 3 reps ️Snatch EMOM - 5 mins x 3 per side ️Cooldown . Today was a pretty low intensity/volume day. I'll be building up the volume, intensity and technique over the next few weeks on the KB snatch . Strength is a skill and it must be practiced. If you're learning a new skill or lift, it can be helpful to look at your training as 'practice' versus simply 'working out'. Practicing proper posture, breathing and mechanics in slow-paced environments will set you up to succeed in faster-paced environments. Be purposeful with your training - #BuildingStrength - 1 month ago

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Over the next few posts, I'm going to share a few drills I've been playing around with in my movement practice. I've been keeping things in the lower rep ranges (3-5 per side) to keep the quality of the reps as high as possible.
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It's always been about trying different things, finding what works well and learning how to apply it in the appropriate situation. Expand your repertoire through education, application and reflection 👌
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#BuildingStrength

Over the next few posts, I'm going to share a few drills I've been playing around with in my movement practice. I've been keeping things in the lower rep ranges (3-5 per side) to keep the quality of the reps as high as possible. . It's always been about trying different things, finding what works well and learning how to apply it in the appropriate situation. Expand your repertoire through education, application and reflection - #BuildingStrength - 1 month ago

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Kept it simple today with some body rows, get-ups and swings. Feels good to be back in here 🙂. I shared my program in the stories 👀👀
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#BuildingStrength

Kept it simple today with some body rows, get-ups and swings. Feels good to be back in here 🙂. I shared my program in the stories - #BuildingStrength - 1 month ago

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Garage Gym 2019 / 28 Weeks Out
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#BuildingStrength

Garage Gym 2019 / 28 Weeks Out - #BuildingStrength - 2 months ago

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Too many cute fitness on my news feed, but not enough STRONG and ugly lifting faces. So here’s some trap deads to shake things up. 👊🏽👊🏽👊🏽 #trapbar #deads #getstrong #youdonteven #lift #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

Too many cute fitness on my news feed, but not enough STRONG and ugly lifting faces. So here’s some trap deads to shake things up. 🏽🏽🏽 #trapbar #deads #getstrong #youdonteven #lift #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 2 months ago

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Push ⚔️ Pull
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Here's a big push/pull superset from this morning's training. Keep it simple, build your strength and trust the process.
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There are no shortcuts when it comes to our health and fitness - we just have to continue showing up, doing the work and being patient. Also, don't forget to have fun! 🌞
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@nu_teixeira @juliogua
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#TorontoSmallGroupTraining #630am

Push ⚔️ Pull . Here's a big push/pull superset from this morning's training. Keep it simple, build your strength and trust the process. . There are no shortcuts when it comes to our health and fitness - we just have to continue showing up, doing the work and being patient. Also, don't forget to have fun! 🌞 . @nu_teixeira @juliogua - #TorontoSmallGroupTraining #630am - 2 months ago

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When you’ve been drankin’ too much caffeine and feel like tossing shit around to spice up your warm up. I fucking love this!! 💣💣💣💣 #caffeinated #medball #slamball #warmup #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto

When you’ve been drankin’ too much caffeine and feel like tossing shit around to spice up your warm up. I fucking love this!! #caffeinated #medball #slamball #warmup #fitness #training #workout #strengthcoach #personaltrainer #grouptraining #carpiogym #toronto - 2 months ago

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Just some recovery day shenanigans from today. The focus was on decelerating efficienctly and effectively. We're going to hone in on our landing and deceleration mechanics in our small-group sessions this month so be prepared for that 🤙
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Side note - I've never been much of an endurance athlete but always possessed a bit of speed and power. This year might be the year I run my first ever 5k though 😅. I'm slowly coming around to the idea of it...slowly
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#BuildingStrength

Just some recovery day shenanigans from today. The focus was on decelerating efficienctly and effectively. We're going to hone in on our landing and deceleration mechanics in our small-group sessions this month so be prepared for that 🤙 . Side note - I've never been much of an endurance athlete but always possessed a bit of speed and power. This year might be the year I run my first ever 5k though . I'm slowly coming around to the idea of it...slowly - #BuildingStrength - 2 months ago

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