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[ranger7769]

Foam rolling for performance and recovery by Tactical strength and conditioning • A podcast on Anchor

This episode I discussed the benefits of foam rolling for performance in recovery and trying to debunk some of the theories out there about

[ranger7769]

Here's my 14 week lean bulk meal plan ⁠ 7am- post workout meal. Spinach and quinoa scrambled ⁠ 9am- 6oz chicken, 2 cups rice, and vegetables ⁠ 11am- low fat protein drink w 2oz heavy whip cream ⁠ 1pm - 6oz chicken, cod or talipa, 2 cups rice and vegetables ⁠ 4pm- Either lean ground turkey or lean beef with rice and vegetables ⁠ 6pm- MRE protein bar from redcon1 ⁠ 7pm- bedtime snack. 5 oz Greek non-fat yogurt with granola ⁠ *Note I also drink 1 gallon of water everyday plus my other 1st Phorm Supplements. ⁠ ⁠ DM me with questions or suggestions for your own meal plan.⁠ ⁠ #challenge #fitnessgirl #fitnessmotivation #health #healthy #healthyfood #healthylifestyle #instagood #lifestyle #motivation #nutrition #postworkout #postworkoutdrink #postworkoutfood #postworkoutfuel #postworkoutmeal #postworkoutmeal💪 #postworkoutnutrition #postworkoutpic #postworkoutpicture #postworkoutrecovery #postworkoutselfie #postworkoutsnack #postworkoutstack #postworkoutstretch #preworkout #protein #selfie #weightloss #workout (at Miami, Florida) https://www.instagram.com/p/CQJdqHpMkFY/?utm_medium=tumblr

[ranger7769]

Tactical Fitness primarily applies and refers to the type of fitness needed to assist active duty military, law enforcement, fire fighters, and other first responders. However, it also applies to those seeking the first responder professions. We call them the Heroes of Tomorrow. Tactical Fitness also applies to everyone who wants to be in better condition to survive. Where do you fit in?⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #miamipersonaltrainer⁣ #miamipersonaltrainers⁣ #miamifit ⁣ #miamifitnesstrainer ⁣ #miamifitfam ⁣ #miamifitlife ⁣ #miamifitstyle ⁣ #miamifitnes⁣ #miamifitness⁣ #miamifitwear⁣ #workoutvideos⁣ #workoutlife⁣ #fitnesspageforall⁣ #workoutflow⁣ #ripped⁣ #shredz⁣ #fitnessandhealth⁣ #workoutvideo⁣ #gymaddict⁣ #fitnessphysique⁣ #backandbiceps⁣ #liftbig⁣ #pumpday⁣ #leaningout⁣ #miamitrainer⁣ #miaminationals⁣ #fitnessroutine⁣ #chestandtris⁣ #miamimecca⁣ #liftwear⁣ (at Fort Lauderdale, Florida) https://www.instagram.com/p/CP5j2N4M-U7/?utm_medium=tumblr

[ranger7769]

Start in the short position to set up for pec flys. Make sure your arms are lined up with the division you are targeting (i.e. upper or lower) and then adjust your positioning to line up the cables with your arms. The arm path should move in-line with the cable to keep the target division of the pecs as the prime mover and to maintain tension as best as possible. If the cables are angled above your arm path, you'll have less tension resisting the contraction of the pecs and more on your lats and teres (major & minor)resisting shoulder flexion. If the cables are angled below your arm path, you'll have more tension going through the anterior delts resisting shoulder extension. #fit #powerlifting #squats #fitspo #training #trainhard #armday #gains #fitnessmodel #instafit #fitnessmotivation #muscle #legday #benchpress #gym #gymlife #triceps #biceps #chestdayworkout #gymmotivation #fitlife #workout #motivation #chestdayworkouts #chestdaysarethebestdays #bodybuilding #fitfam #abs #chest #chestworkout (at Mi40 Gym) https://www.instagram.com/p/CPk6vbxgtAv/?utm_medium=tumblr

[ranger7769]

The sad thing is Instagram and Facebook will only let a select few people see this if you know me you know how important tomorrow is. I have lost so many friends and it is sad that the majority of people don’t know why they have tomorrow off or why it is important. I’m asking all my family and friends to repost this so everyone knows the sacrifices we make so people can BBQ and drink. God bless you all my frineds 🇺🇸PATRIOTISM IS NOT SHORT, FRENZIED OUTBURSTS OF EMOTION, BUT THE TRANQUIL AND STEADY DEDICATION OF A LIFETIME. TODAY I SALUTE MY FELLOW VETERANS. THANK YOU FOR YOUR SERVICE. ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #veteransupportcoalition #veteransupported #veteransupportingcivilians #veteransupportgroup #veterans #veteransupportiveservices #veteransupportthroughfunds #veteransupporters #veteransupportservices #veteransupportgroups #veteransupportalliance #veteransupportclub #veteransupportivehousingprogram #veteransday #veteransupportcenter #veteransupportivecity #veteransupportorganization #military #veteransupportingveterans #veteransupporteralltheway #veteransupportnetwork #veteransupport❣️this #veteransupportingvets #veteransupport✌️ #veteransupportingveteran #veteransupportive #veteransupportivecampus #veteransupportprogram #veteransupportsystem #veteran (at Fort Lauderdale, Florida) https://www.instagram.com/p/CPhIhJWAPFD/?utm_medium=tumblr

[ranger7769]

Ab day program: Hanging knees to elbows 4x20 30sec rest Decline crunch: 4x25 30sec rest Reverse crunch: 4x20 45sec rest Machine crunch: 5x30 45sec rest Plank: 3x to failure 30sec rest Try that for you next core workout and tag me I’ll repost it. ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #coreexercisesformums #absworkout #coreexercisesinthirdtrimester #fitfam #coreexercisesneeded #coreexerciseswithrachandfaye #fitnessmotivation #abs #core #training #coreexercisestotone #corestrength #coreexercisespecialist #personaltrainer #coreexercisesarekey #coreworkouts #gym #coreexercises👍🔥❤️ #motivation #homeworkout #coreexercisestudio #workout #abworkout #homeworkouts #coretraining #coreexercisesforgolfers #coreworkout #coreexercisesfromhell #coreexercisesvariations #fit (at Miami, Florida) https://www.instagram.com/p/CPVpRD0MnaP/?utm_medium=tumblr

[ranger7769]

Continuing with my post on neurological training or strength phase. Characteristics of neurological phase: 1. Heavy loads and fewer reps 2. Low work to rest ratios 3. Fewest set to failure ( in most cases) 4. Lower time under significant tension Even though the demand is low you still need some glycogen to train optimally for certain neurological goals, such as maximum strength or start strength training. You just need less carbs to maintain your glycogen stores. #fit #motivation #exercise #crossfit #strengthandconditioning #gym #personaltrainer #strong #fitnessmotivation #workout #fitspo #strengthtraining🏋️‍♀️ #fitnessjourney #muscle #gains #healthylifestyle #strength #powerlifting #strengthtrainingathome #fitfam #training #gymmotivation #spartantacticalstrengthandconditioning #bodybuilding #squats #weightlifting #gymlife #strengthtrainingforfatloss #strengthtrainingforbeginners #health (at Miami, Florida) https://www.instagram.com/p/CPS19_wMjxc/?utm_medium=tumblr

[ranger7769]

#Repost @weightlosstips.igg ・・・ Amazing Transformation💪 Just start and don't stop🔥 ➖➖➖➖➖➖➖➖➖➖ Drop an❤ in the comments if you like this transformation. If I can do so can you 😂 #mywlsjourney #extremeweightloss #transformationtuesday #beforeandafterweightloss #weightlossmotivation #fattofit #fattofitjourney #fatloss #fatlossinspiration #fatlossjourney #fatlossmotivation #nonscalevictory #weightlosssuccess #weightlossjourney #weightlosstransformation #weightlosschallenge #vsginstacrew #vsgfamily #vsgsupport #wlsstrong #wlcommunity #weightlossdiary #watchmeshrink #teamlosing #wlstories #vsglife #transformationjourney #pcosweightloss (at Miami, Florida) https://www.instagram.com/p/CPQTbCLMmaS/?utm_medium=tumblr

[ranger7769]

Neurological training or “strength phase”. The main focus is on improving aspects of your nervous system. For example the ability to contract more muscle fibers at once. Which is referred to the neurological phase. Remember that with this type of training it has the lowest demand for glucose. You can get away with minimal carbs, but for a while. *you still need carbs just not as much. ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #strength #motivation #workout #bodybuilding #gymmotivation #powerlifting #training #exercise #gains #personaltrainer #fitfam #strengthandconditioning #health #fitnessjourney #strengthtrainingathome #gym #gymlife #strengthtrainingforkids #weightlifting #crossfit #fit #healthylifestyle #fitnessmotivation #strong #muscle #strengthtrainingforbeginners #fitspo #strengthtraining🏋️‍♀️ #strengthtrainingforfatloss #squats via @hashtagexpert (at Miami, Florida) https://www.instagram.com/p/CPOHBVvMm9V/?utm_medium=tumblr

[ranger7769]

When training lats in a pulldown avoid extending the spine. This will shift the mechanical advantage to your upper back musculature and disadvantage the lats. Brace the abs and keep the spine neutral in all lat exercises to give them the greatest opportunity to create tension and contract hard. #strong #backworkout #photography #love #personaltrainer #health #backday #gymmotivation #exercise #fit #instafit #fitnessmodel #lifestyle #biceps #fitfam #fitspo #workout #gains #motivation #training #photooftheday #abs #bodybuilding #healthy #gymlife #instagood #fashion #fitnessmotivation #gym #muscle (at Fort Lauderdale, Florida) https://www.instagram.com/p/CPIrbzfMg_w/?utm_medium=tumblr

[ranger7769]

Back workout Superset: 1 arm DB rows 5x6 Seated rows 5x12 Giant set: Under grip pull downs 5x20 1 arm lay pull downs 5x15 V-bar pull downs 5x15 Superset: Pull ups 5x8 Pull downs 5x12 Core superset: Back extension 3x35 Toes to bar 3x15 #backworkout💪 #motivation #chestworkout #fitfam #backworkoutbodybuilding #backworkoutmotivation #workoutmotivation #fit #backworkoutideas #fitnessmotivation #back #biceps #gym #gains #fitnessmodel #fitnessjourney #backworkouts #backworkoutforgirls #workout #training #gymlife #personaltrainer #instagood #gymmotivation #backday #shoulderworkout #gymshark #muscle #deadlift #bodybuilding (at Miami, Florida) https://www.instagram.com/p/CPDmai5MKU3/?utm_medium=tumblr

[ranger7769]

Nothing going on here just trying out for space force. Apparently they don’t take ex-army rangers because we are totally bad a$$ and sexually attractive but oh well guess I will have to find another way to get to space. ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #astronomy #art #photooftheday #spacex #spacecraft #nasajpl #astrophotography #photography #earth #astronaut #astronauts #nasabeyond #space #cosmos #spacestation #telescope #spaceshuttle #science #universe #nature #galaxy #nasa🚀 #nasasocial #stars #planets #moon #astrophysics #love #hubble #mars (at Nasa Kennedy Space Center In Florida) https://www.instagram.com/p/CPA7Tg8sj89/?utm_medium=tumblr

[ranger7769]

Shoulder workout: Superset: Military press 6x6 Lateral raise 6x25 Superset: Arnold press 6x6 Front raises 6x25 Superset: Lying side raises 6x20 DB upright row 6x8 Try this for your next shoulder workout and tag me I’ll repost it. #exerciseoftheweek #exercisetips #preachercurl #bicepsworkout #biceptraining #bicepexercises #armdayworkout #armtraining #armexercises #biomechanics #spartantacticalstrengthandconditioning (at Fort Lauderdale, Florida) https://www.instagram.com/p/CO-WDUKMqI8/?igshid=1vl1ws5qpkhys

[ranger7769]

You should be able to feel the muscle in all portions of the range during an exercise. So if you are doing a dumbbell press, you should be able to feel the pecs in the bottom, middle and top of the press, and squeeze it in all positions. If you have a dead spot in the range, you will lose tension there. You need tension throughout the entire range of motion to fully train a muscle. Any time you lose tension at a portion of the range, other muscle will start taking over, especially as you fatigue. This means the harder you train, the less you will grow the muscles you’re targeting. Make sure you can feel the muscle at every portion of the range. . . . . . #dumbbellworkout #quarantine #fit #fitspo #abs #fitfam #motivation #gym #training #exercise #healthylifestyle #nogymnoproblem #fitness #bodybuilding #cardio #homefitness #gymmotivation #athomeworkout #workoutmotivation #personaltrainer #homeworkout #hiitworkout #health #gymlife #muscle #fitnessmotivation #fitnessmodel #homeworkouts #fitnessjourney #workoutathome (at Miami, Florida) https://www.instagram.com/p/COxpBdvM6xR/?igshid=1gjclx5ec8hvs

[ranger7769]

Ab day program: Hanging knees to elbows 4x20 30sec rest Decline crunch: 4x25 30sec rest Reverse crunch: 4x20 45sec rest Machine crunch: 5x30 45sec rest Plank: 3x to failure 30sec rest Try that for you next core workout and tag me I’ll repost it. #gasp #getstrong #thesweatlife #iworkout #armday #muscleup #strengthcoach #functionalfitness #injuryprevention #prehab #mobilitywod #flexibilitytraining #liftlife #gymvideo #fitnesslifestyle #tainiac #fitnessdedication #veteranownedbusiness #usarmy #miamifirefighter #miamiveterans #miamibeach #warriorswanted #meetyourarmy #spartantacticalstrengthandconditioning #firstresponders #ultimategrandprix (at Miami, Florida) https://www.instagram.com/p/COsUwsFscIf/?igshid=2tg76q71pz7p

[ranger7769]

“Doing crunches won't burn that belly fat…” “I dreaded all of the cardio I was doing. I hated tracking every single morsel of food going into my body. I felt so lonely and isolated missing social events because I couldn't be around the food without resentment and jealousy. And yet, no matter how little I ate and how much HIIT cardio I did--I still wasn't happy with my body." I get it I’ve been there Leave A Comment That Says: “I need this”#fitness #gym #workout #bodybuilding #fitfam #fit #fitspo #motivation #fitnessmodel #gymlife #gymmotivation #training #lifestyle #instafit #healthy #fitnessaddict #fitnesslife #health #healthylifestyle #muscle #fitnessgirl #fitnessjourney #workoutmotivation #bodybuilder #love #fitlife #weightloss #fitgirl #fitspiration #body (at Miami, Florida) https://www.instagram.com/p/COkstNiMK_u/?igshid=yq0x9bc62n0g

[ranger7769]

Walking lunges are a great exercise that can be manipulated for a variety of emphasis. However regardless if it is quad, glute, lower body, or just pure metabolic output you are after. You want to make sure you mind the pelvis. Walking lunges are one of the best places to challenge stability of the pelvis and make people manage the position of the pelvis under asymmetrical loads. Many people make the mistake in unilateral exercises of transferring the load onto the core muscles and the spine by letting the lumbar spine side bend at the bottom. You will see the pelvis is no longer parallel from the floor in these cases. In some cases you will see this carryover to the rest of the range of motion and the pelvis will tilt the opposite direction at the top. Sometimes this is mistaken for “bad balance” when in reality it is weakness and instability. A good walking lunge has a pelvis that is square to the floor throughout the entire range of motion. When you see this only happen on one side, it tells you there is a muscular imbalance or inhibition in the core. So working on proper abdominal, psoas, and quadratus lumborum function may be needed before performing unilateral movements for the lower body. Doing them here without weight as part of a superset and focusing on proper form. #fitness #gym #workout #bodybuilding #fitfam #fit #fitspo #motivation #fitnessmodel #gymlife #gymmotivation #training #lifestyle #instafit #healthy #fitnessaddict #fitnesslife #health #healthylifestyle #muscle #fitnessgirl #fitnessjourney #workoutmotivation #bodybuilder #love #fitlife #weightloss #fitgirl #fitspiration #body (at Mi40 Gym) https://www.instagram.com/p/COffTC8ggj1/?igshid=2pgg7n22w8sl