Lift Life

Welcome Fitness Family! My name is Zeek, Zach, or Z. Portland, OR <- > Valparaiso, IN Current -> Online Lifestyle Manager -> Precision Nutrition Coach -> Certified Personal Trainer Past -> Nike Athlete- -> Physical Therapy Tech- The Motto #Lift Life Please say, hello after you follow! Contact-> [email protected]

[zeeksfitfreaks]

This may be one of the top 3 most underrated Ab exercises out there❗️ : And if you’ve done some of these before, chances are you’ve done them wrong : Never...not once, has one of my clients mastered this the first time I showed it to them : I go pretty in depth in this video and then I do somethjng extra that I rarely see I videos : I show you how you can progress the exercise and mar it harder as you get stronger : And if you’re anything like e, you need variety in your workouts...this video will give you a TON of variety : Watch it and let me know what you think! If you have some questions or ideas for the next video, drop them below❗️ : You ASK, I CREATE, you HAPPY 😜 : 💯LINK IN BIO💯 : Lift Life! Coach Z : PS I was on a phone call with one of my online clients and we were doing some deep diving in to some core exercise and found that they had been doing several Ab exercises for YEARS...very very wrong : I was able to coach them up and send a video that fixed their form and all of a sudden they felt their abs like they had never felt them before : If you’re looking for faster and more effective results, get a coach! (at Chicago metropolitan area) https://www.instagram.com/p/Bpulzdmgc3-/?utm_source=ig_tumblr_share&igshid=1xnsyf93aylb6

[zeeksfitfreaks]

Get Abs Fast | Abs Exercise For Beginners | For Women And For Men Are you ready to Get Abs Fast and learn the Abs Exercise For Beginners? Don't worry it's for Women and for Men! Today I'm going to share with you one of my favorite core exercises and 4 more ways to progress it and make it harder as you get stronger. 

I'm also going to show you how to breath correctly to engage your abs more. Lift Life!

- Coach Z

[zeeksfitfreaks]

Do you even Paris⁉️@ModusNutrition #sponsored : When I’m attempting to climb the Eiffel Tower it’s mandatory that I take my secret sauce pre-workout 🧗‍♂️ : Have you ever tried to tackle a new workout or a challenging exercise and wondered if there was a whole new level you could be at❓ : Could it be possible to unleash a new kind of energy and focus in to your life? : YES🙌 : But seriously when I’m about to hit a hard workout or I’m about to do some intense research in to a subject, I pop my Power-On❗️ BOOM! 💣 : All of a sudden I feel cool, calm, and collected AND intensely focused...but how can that be if it has no caffeine?! That’s the magic my friend❗️ : DM me if you want to try it and I’ll hook it up 🐈 : Power ON supports focus & alertness without over-stimulation — •Supports your brain with key vitamins & nutrients for neurotransmitters •Enhance focus during high-adrenaline situations such as games & matches •Can be used as a pre-workout or mental boost for work/studying •Promotes memory & focus with clinically studied ingredients •Zero stimulants, not even caffeine - no jitters or tingling skin — • Non-GMO • NSF Certified for Sport - Trusted by pro athletes in the MLB, NHL, NBA, NFL & Olympics • Dairy-free, Gluten-free, Nut-free, Egg-free, Shellfish-free : #girlswholiftheavy #girlswholifts #girlswholiftweights #girlswholiftcanada #girlswholiftheavyshit #liftlife247 #fitfreak #fitnessfun #fitnessvideo #fitnessgym #getfitnowonline #girlswholift💪 #getfitwithme #fitfreaks #fitfreakz #liftlife247 #fitfreakmom #fitfreakfridays #fitfreakfridays #fitfreaksuk #fitindian #fitindians #Fitnessindiana #liftlife #girlswholiftheavyshit #modusnutrition #preworkout (at Paris Las Vegas Hotel & Casino) https://www.instagram.com/p/BplCaQ4ABxN/?utm_source=ig_tumblr_share&igshid=3df0m2r5p4ru

[zeeksfitfreaks]

Yesterday’s cruise to the Hoover Dam 💎 More precious than diamonds : It’s a true blessing to be able to spend quality time with my Dad after all the years of being an immature dumb dumb : Young dumb and stupid was my middle name up until about 23-24 yrs old : And I still have a long way to go! 😜 : Don’t make the same mistakes I made. Don’t waste time running from those who love you. Life is way too short for that : I challenge you to confront your baggage. Be ready for an uncomfortable experience but know that freedom awaits you on the other side : Lift Life! 🔥💪🔥 Coach Z : PS DM me if you’re in the Chicago area and would like to come out to my gym for a special event I’m thinking of throwing. I want to connect with as many of you Fit Freaks as possible and just like wasted time not spent with my Dad, I don’t want to waste time not getting to know you. Let’s get fit and stay fit together! 🔥 (at The Hoover Dam) https://www.instagram.com/p/Bphc6xigyxs/?utm_source=ig_tumblr_share&igshid=17pe1dfry7s8a

[zeeksfitfreaks]

Did you not hit your target reps for an exercise❓ : Don’t sweat it. You have to remember that the moment you walked in to the gym you just became part of the 1%. Not many people are putting on their gym clothes, let alone waking through the doors : And yes you have to be careful and not talk yourself in to just being lazy but the majority of people I see beating up on themselves mentally are focused on an impossible expectation they put on themselves : Today I did some lying hamstring curls. It’s one of@my favorite exercises but because I haven’t worked out in a big box gym for years until recently, I haven’t done the exercise in a long time. Am I going to try and do my max weight on the machine? My ego wants to but if I take a moment and pretend like I’m my own client, would I recommend that. Heck no❗️ : Don’t forget new exercises will illicit greater chances of significant muscle soreness : Too much soreness is not good. There should be a plan behind your workouts. So even though I can deadlift close 500lbs, I’m not going to load up the hamstring curl machine more than 100lbs to start off : I’ve been working out for over 10 years and I’m “only” using 100lbs on the hamstring curl machine...yes! Because I haven’t done the exercise for over two years : Train smart, throw the ego to the side, and progress at a steady state🙌 : Challenge yourself daily to be better than yesterday but give yourself the Grace to rest and repeat💯 : Lift Life! Coach Z : PS If you want to know more about planning your workouts, periodizing, and working with me...shoot me an email : 📧[email protected] (at Las Vegas, Nevada) https://www.instagram.com/p/BpcElHygMhr/?utm_source=ig_tumblr_share&igshid=1lmouqmz4l25o

[zeeksfitfreaks]

👂Check-In🧠 how are you❓ Are you making progress or do you have a one way ticket on the struggle bus🎟 : I’ve had to make some tough decisions lately : Decisions I knew would rock the boat...the kind of decisions that make other people uncomfortable : These kind of things tend to bring out the ugly side of others because they may not be where you’re at and ready to move forward : You might relate with your life story : There is probably some things that don’t make you look perfect or could potentially tear that (fake) sense of security you have right down : You could face intense scrutiny or get attacked : But instead of focusing on the negative outcome or what may or may not happen...what if we focused on the positive outcomes : What if the absolute best scenario played out? It’s possible right? More or less likely than the negative? Who knows! We can’t do emotional math like that. : Don’t make other peoples opinions and comfort levels dictate how you run your life : Live your truth as long as you’re not deliberately taking advantage or hurting others on purpose : I personally can’t live my truth without constant prayer and time devoted to my relationship with my creator : So after you’ve done your due diligence, what’s stopping you❓ : If you keep living small and only showing up with your opinions and your truths when it’s easy...you’ll live a very insignificant life : Go ahead, ask all your older friends and relatives a few questions on what they are passionate about and what drives them to wake up everyday : The typical answers I hear back are sad at the best, if not excruciatingly painful : Most offer a reply that relies on some past experience where they got burned or some future fantasy they are waiting to have served up on a silver platter : Don’t join the ranks of the suffering zombies we all see stumbling through life shouting sarcastically, “It’s another day in Paradise”🤦‍♀️ : Fit Freaks know they have a choice and they decide to give their best every day & trust the process...knowing the process is more than half the fun : Live in Joy, Seek your Greatness, & never give in to Mediocrity❗️ : Lift Life! Coach Z : PS Save This Post 4 When You Need It (at Chicago, Illinois) https://www.instagram.com/p/BpXMZ9dAKSJ/?utm_source=ig_tumblr_share&igshid=ua623czc2rua

[zeeksfitfreaks]

How do you do crunches properly?? Learn how right now and watch this video! Lift Life! - Coach Z

[zeeksfitfreaks]

Is Whey Protein Necessary for weight loss and muscle growth? Find out in this video and learn more about other options like plant based protein!Lift Life!!! Coach Z

[zeeksfitfreaks]

How To Make A Protein Shake With Protein Powder The fast, easy, and delicious way!!! : )

[zeeksfitfreaks]

Have you ever thought this? Maybe a trainer or coach even told you this is what has to happen to get to the next level? Well the good news is, it’s not true.————————————————————————Think of your body as your favorite luxury vehicle. Except your body is a million times more “expensive” and literally PRICELESS. ————————————————————————If you think of yourself in this capacity then you’ll always want to fuel your body with its source of everything, aka FOOD. Just as the luxury car needs gasoline. ————————————————————————You also want to make sure you take yourself to the car wash...please!!! Make sure you’re bathing that luxury vehicle 😂 ———————————————————————— If we switch our perspective and look at our bodies as the beautiful, unique, and priceless vessel that it is, we can start to fuel our passions, goals, desires, and lives to reach new heights. ————————————————————————If you’re dieting you may feel hungry at times but we don’t want to starve ourselves. There is a big difference. Starvation will suppress your metabolism and devastate your hormones. ————————————————————————Choose Whole Foods and fuel that body babyyyyy!!! 💯 ————————————————————————As always drop a question, comment, emoji, or rant below and I’ll make sure to get back to you before the paint drys on my wall. ————————————————————————💪Lift Life 24/7💪 (at Lift Life Fitness)

[zeeksfitfreaks]

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Somebody get the calculator out! 455? I’ll take it. A little slower than I was hoping for but I’ll take it. ————————————————————————Landing Tall became a lot harder the moment I put that extra pad up there. I still have my hip above my knee but it’s such a close call I’m going to drop the extra pad and land taller next time. ————————————————————————GET AFTER IT TODAY!!! ————————————————————————💪Lift Life💪 ———————————————————————— #boxjumps (at Lift Life Fitness)

[zeeksfitfreaks]

How To Lose Weight With Lean Protein 

If you're trying to lose weight you can't overlook the need of protein. Not only does protein help you build muscle but it can help you burn fat and gain muscle at the same time. How to lose weight is a considerably broad question but eating lean protein is definitely part of the solution. 

Don't skip this step in your weight loss journey. ALWAYS buy the LEAN MEAT, you don't need the extra fat! 

 Join us on facebook for more information at, www.facebook.com/LiftLifePersonalTrainingValparaiso Or find us on our website, LiftLifeValpo.com 

 Share this video with a friend that can hold you accountable and might want to join the challenge. 

Comment below with any questions, I get back to everyone. 

 Lift Life! 

 - Coach Z 

 WHAT IS THE 5 MINUTE HABIT? 

 Do you have 5 minutes? You can make a permanent habit then! The 5 Minute Habit Challenge is here. If you can take 5 minutes out of your day for 7-14 days you can build a habit. 

 There are *** Five Rules *** to play in this challenge. These rules are put in place to ensure your success.

#1- Pick one habit to work on at a time. Not two or three, one!

#2- Start with an easy habit that can build up to a bigger habit. Need to make flossing a habit? Commit to flossing one tooth, not your whole mouth. One tooth, not two teeth! Trust me, this is the sustainable way to build a habit. 

 #3- The habit must be measurable. Don't use a generic statement like "get better" or "improve". Be Specific! Improve my squat weight by 5lbs. 

 #4- Be CONSISTENT. If you can't take 5 minutes out of your day to attack a habit, this challenge isn't for you. 

 #5- Give yourself Grace. This is a process, don't expect to master a habit in a couple days. And make sure you don't beat yourself up if you stumble and fall a little bit. We are human, we make mistakes. Judge yourself by how fast you get up and not by how many times you fall.

[zeeksfitfreaks]

How To Eat Until Satisfied & Not Full | Intuitive Eating | 5 Minute Habi...

How To Eat Until Satisfied & Not Full | Weight Loss | 5 Minute Habit Episode 2 Before we talk about this week lets recap last week, "Eating Slowly".  1) If you eat too quickly, you miss your hunger and satiety cues and are much more likely to overeat.  2) Eating slowly is more important than what / when / where you eat or who you eat with because you can do it anytime, anywhere, with any food, around anyone.  3) Eating slowly is a great safety net to fall back on whenever life starts to get a bit messy and you start feeling overwhelmed.  4) Eating slowly helps you build a healthy relationship with food.  ------------------------------------------  Today's habit is, "Stop Eating at 80% Full". Eating until “80% full” is the sweet spot between being hungry and being stuffed. This is the second habit in our weekly 5 Minute Habit Series. Join us on facebook for more information at, www.facebook.com/LiftLifePersonalTrainingValparaiso Share this video with a friend that can hold you accountable and might want to join the challenge. Comment below with any questions : ) Finally, Stand by every Monday for a new habit to build! Lift Life! - Coach Z WHAT IS THE 5 MINUTE HABIT? Do you have 5 minutes? You can make a permanent habit then! The 5 Minute Habit Challenge is here. If you can take 5 minutes out of your day for 7-14 days you can build a habit. There are *** Five Rules *** to play in this challenge. These rules are put in place to ensure your success. #1- Pick one habit to work on at a time. Not two or three, one! #2- Start with an easy habit that can build up to a bigger habit. Need to make flossing a habit? Commit to flossing one tooth, not your whole mouth. One tooth, not two teeth! Trust me, this is the sustainable way to build a habit. #3- The habit must be measurable. Don't use a generic statement like "get better" or "improve". Be Specific! Improve my squat weight by 5lbs. #4- Be CONSISTENT. If you can't take 5 minutes out of your day to attack a habit, this challenge isn't for you. #5- Give yourself Grace. This is a process, don't expect to master a habit in a couple days. And make sure you don't beat yourself up if you stumble and fall a little bit. We are human, we make mistakes. Judge yourself by how fast you get up and not by how many times you fall.

[zeeksfitfreaks]

Do you have 5 minutes? You can make a permanent habit then!

The 5 Minute Habit Challenge is here.

If you can take 5 minutes out of your day for 7-14 days you can build a habit.

There are *** Five Rules *** to play in this challenge. These rules are put in place to ensure your success.

#1- Pick one habit to work on at a time. Not two or three, one!

#2- Start with an easy habit that can build up to a bigger habit. Need to make flossing a habit? Commit to flossing one tooth, not your whole mouth. One tooth, not two teeth! Trust me, this is the sustainable way to build a habit.

#3- The habit must be measurable. Don't use a generic statement like "get better" or "improve". Be Specific! Improve my squat weight by 5lbs.

#4- Be CONSISTENT. If you can't take 5 minutes out of your day to attack a habit, this challenge isn't for you.

#5- Give yourself Grace. This is a process, don't expect to master a habit in a couple days. And make sure you don't beat yourself up if you stumble and fall a little bit. We are human, we make mistakes. Judge yourself by how fast you get up and not by how many times you fall.

Share this video with a friend that can hold you accountable and might want to join the challenge.

Comment below with any questions : )

Finally, Stand by every Monday for a new habit to build!

Lift Life!

- Coach Z

[zeeksfitfreaks]

How To Change Habits

[zeeksfitfreaks]

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Don’t let the week of tasks overrun your day and fill you with anxiety! “Every little thing is gonna be alright!” 💪Lift Life💪 #fit #getfit #fitnessmotivation #mondaymotivation #mondaymood #fundays #workoutmotivation #motivationalquote #hustle #hustlehard #fitfam #fitspo #inspo #liftlifefitness #liftlife #valpo #valparaiso (at Lift Life Fitness)

[zeeksfitfreaks]

How To Do Squats Properly for Women and Men (Beginners and Expert Progre... An Alternative Method for Learning the squat can also be the box squat. The box squat is the key type of squat for laying the foundation for the squatting pyramid. When you know how to box squat, you know how to use your hips. 1. Ideally you have a "box squat" box that you can situate with the corner placing forward, which allows you to make contact with the calves and the box from a standing position for some proprioceptive feedback so you know you’re in the right place.If you don’t have a box squat box, then you can use a bench or some aerobic steps stacked to proper height. Most newbies can begin with a box height that has their thighs parallel to the ground when seated.2. The lifter lines up with a fairly wide stance, usually with the feet flared. 3. The lift is initiated by imagining that an individual is behind the lifter with a rope around their waist pulling their hips rearward. The hip break comes first and the torso leans while the knees bend.4. The knees do not migrate forward; the tibias stay vertical and perpendicular to the ground.Note:  It’s important to first master stable exercises before attempting unstable exercises, but stability is relative and doesn’t require an unstable surface. For example, a wide stance squat is more stable than a narrow stance squat. A low bar squat is more stable than a high bar squat, which is more stable than an overhead squat.