I love my job. I am grateful I get to do what I do. I am grateful for my clients who I get to help and believe in my skills🙏🏽
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Fitness Trainer
11/20/2023
One day you will tell your story of how you overcame what you went through and it will be someone else’s survival guide.
06/15/2022
It wasn’t pretty but I still got it up and locked it out. New personal record for split jerk at 225lbs!
09/23/2021
🕴Trust the process of change and growth. It may be challenging, but if it does not challenge you it will not change you. Lay one brick down at a time.🧱
08/17/2021
🚧Let’s talk Plateaus 🚧
If you have been a consistent exerciser for many years, you may have hit a fitness roadblock at some point in your training. Hitting a fitness plateau can be frustrating, but it is common and completely normal.
You can optimize your individual potential by manipulating a few training variables. The F**T Principle can be applied to almost any fitness program. F**T stands for Frequency – Intensity – Time– and Type. Altering any one of these variables can help you push through a fitness plateau.
🗓Frequency refers to the number of days per week you perform a specific type of exercise.
🔥 Intensity refers to how hard you work during a single exercise session.
⌚️Time describes the duration of a single exercise session. Time under tension.
💦 Type refers to the kind of exercise you do. For example, jogging, swimming and cycling are types of activities that improve cardiorespiratory fitness, while body-weight exercises and weight training are types activities that improve muscular fitness. Of these four components, intensity has the most impact on fitness outcomes.
Following a regular exercise program across the lifespan will positively impact your health in numerous ways. If and when you find yourself hitting a fitness plateau, do not be discouraged.
Remember:
🤔Apply the F**T principle to your exercise program
😴Include adequate recovery as part of your training regimen
😵Avoid overtraining.
08/09/2021
Experiencing muscle tightness after workout ⁉️ Tight muscles are not only frustrating and painful, but can also limit movement. Worst of all, they can make it harder to stick to your exercise program. 🥴
🙆🏾♂️Knowing how to manage and prevent tight muscles will help keep you exercising. Muscles can tighten up for a number of reasons. Three times when muscle tightness can occur are during periods of prolonged inactivity, during exercise, and post-exercise.
🤔so, what causes muscle tightness? During prolonged inactivity, for example long days and weeks working at a desk, working at a desk ,some muscles can get tight as a result of their restricted movement. When you are seated at a desk, your hips are in a bent, or flexed, position. This puts the muscles on the front of the hip (hip flexors) in a shortened position, and the muscles on the back of the hip (glutes ) in a lengthened position. In addition, as you sit at a desk reaching forward to work on a computer, your chest muscles (pectorals) will be in a shortened position, while your upper back muscles (rhomboids) will be in a lengthened position. Over time, this can result in muscle imbalances with the shortened muscles becoming “tight” and the lengthened muscles becoming weak.
If you look around you, you’ll notice many people have developed poor posture with forward rounded shoulders and underdeveloped glutes.❌ 🍑
😣Another time when muscles tighten up is during exercise, for example, a muscle cramp. During a muscle cramp, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition. Let’s the muscle relax, because stretching the muscle too fast can result in injury.
👍🏽Muscles can also tighten up following exercise. This is felt as muscle soreness. Soreness felt is a result of small ruptures within the muscle. While the soreness will usually disappear within 72 hours of onset, increased blood flow to the sore area, either by moderate intensity exercise or massage may help soreness.🙌🏽
08/05/2021
Getting better everyday is the goal! Here we have a drill receiving the serve and passing on the run. Great job Tatiana!🏐
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