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🔥Feeling Overwhelmed? By @Bachperformance🔥 - In Essentialism, Greg McKeown mentions no movie has won “best picture” since 1981 without also being nominated for “best film editing.” - ���To have a great film, you must ruthlessly eliminate the trivial and non-essential. As Stephen King says, “kill your darlings.” - How does this translate to you? - In both fitness and business, problems are often complex and the solutions are simple. But we bogged down searching for more information, waiting for the perfect time, and end up feeling overwhelmed. - Here’s How To Conquer Overwhelm - 👉Ask yourself..”What is one thing I want to achieve with this (workout, project etc)? Get clear on your purpose, with purpose comes clarity. - 👉Get out of your head: Do a daily brain dump for ten minutes. Whatever you’re overwhelmed with, flesh it out. At night, write three actions you can take first thing tomorrow to fix the problem. - 👉Define the action: You’ve written down the problem. Now ask yourself, “what is the #1 obstacle” preventing you from solving it?” Better yet, how could you solve the problem...whether it’s reaching out for help? - 👉When in doubt, simply. Focus on what matters most. Edit. Chop away the unessential. Focus on the 20% that gets 80% of your results, and move on. - 👉If you implement this daily you’ll become exponentially more productive, stick to your workouts, and nail your nutrition. This is how the best simplify, stay focused, and take action. You can too. . . . #simplify #essentialism #lessbybetter #mondaymotivation (at Zombie Coffee and Donuts - Athens, GA) https://www.instagram.com/p/Bn1ZT5PnLTY/?utm_source=ig_tumblr_share&igshid=a6576auvwdmn
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When it comes to training, simple is often best. If “new” training method sounds to good to be true, it probably is. - Your best served my ruthlessly executing the big movement patterns. Squat. Hinge. Push. Pull. Carry. Track your workouts and get strong. Be patient. And as the great @brucelee stated, “Adapt what is useful, reject what is useless, and add what is specifically your own.” - ➡️What’s one way you’ve simplified fitness and training? https://www.instagram.com/p/BnzcrgCH7mk/?utm_source=ig_tumblr_share&igshid=148ivstaqzw8b
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Freedom in fitness, freedom in business, and freedom in lifestyle are all on the opposite side of hard work. - Being able to do anything first requires you to be selective on your energy and efforts. - There is no freedom without compromise and tradeoffs. - #freedomfriday (at Luquillo, Puerto Rico) https://www.instagram.com/p/BntMHWhFHlg/?utm_source=ig_tumblr_share&igshid=kkrxiir2jf1p
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6 THINGS THAT REQUIRE ZERO TALENT by @secrets2success - Control what you can and cope with what you can't. If you're not talented in one regard, you can always go back to these 6 things and put all your effort into it. - This can help you to get jacked too. https://www.instagram.com/p/Bno3e6VlEka/?utm_source=ig_tumblr_share&igshid=hzxnw2njhz1n
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Woof. Shoulder press 21’s. These are an incredible volume-booster to add tons of muscle-building metabolic stress into your shoulder training. - Who’s in? - - 📸@laurenannebach 👕@fitfx (at Lake Oconee Family Fitness) https://www.instagram.com/p/Bnn8dl4FKl_/?utm_source=ig_tumblr_share&igshid=c00z9m3v6lvc
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Spot on by @secrets2success - Type “I WILL” if you will be the best version of yourself 💡 https://www.instagram.com/p/Bnl6xZflcV4/?utm_source=ig_tumblr_share&igshid=psyshp496oi8
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🔥HOW TO BUILD BIGGER ARMS BY @BACHPERFORMANCE🔥 - 👉 If you have a lagging muscle group you need a specific action-plan to get growing again. Head to the link in my BIO to grab your Chiseled Muscle Building Cheatsheet. - Let's pretend you're sick of your shirtsleeves flappin' in the wind. -
When muscle growth creeps to a halt sometimes your only option is to specialize and put all your focus on building one muscle group. - ⬆️Training frequency. Pick one or two exercises to hit the stubborn muscle group each day. - ⬇️Training volume on other body parts.Your body has a limited ability to recover. If you increase volume in one area you must decrease in another. Unfortunately, piling on biceps curls without reducing volume on other muscle groups won’t help.
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⬆️ Train the lagging muscle to start and finish training. An example would be light DB biceps curls for 3x12 to start your workout. Wrap up workouts with hammer curls for 3x15. The increased volume can trigger muscle growth. - ⬆️ Boost the mind-muscle connection. If you can’t feel a muscle you’ll have one hell of a time growing. Try adding a mid-rep pause on your first rep. - Squeeze, hold, and flex. This would mean doing a biceps curl, pausing at 90 degrees for 20 seconds, then doing the rest of your reps. Questions? Drop your arms training question in the comments below and tag me 💪🏼 https://www.instagram.com/p/BnlWlKml7rI/?utm_source=ig_tumblr_share&igshid=kgf9jvb888r2
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📍Do You Use Fear...Or Does it Use You?📍 - I won an essay contest for DARE 🥃 in the 5th grade and I was chosen to give a speech in front of close to 1,000 people at my commencement. - There was one problem: I was completely fucking terrified of speaking in front of groups. I’d talk fast, sweat bullets, and slur my words. I didn’t want to disappoint my parents, but more than anything...I didn’t want to look like an idiot. - In a nervous rage, I ripped my essay to bits and stashed it under my dresser, telling my parents I lost it the morning I was supposed to give a speech. - I survived the day, but when the sun rose the next morning, my mom dumped the tattered essay in front of me during breakfast. - ➡️I knew I was, for fucked. - What I didn’t realize was I was setting myself up for long-term failure by chasing short-term gratification over long term success. - The same fear held me back for years with my fitness business. I was scared to hit publish. - I’d shake in my boots before giving a presentation, and I’d delete the videos I spent an hour filming. - I operated out of fear and avoided doing what I needed to do most--put out quality content that helped my clients because of my own selfish desire to feel safe. - So, what changed? Instead of running from fear, I leaned into it. As Nate Green once told me, do a small test, feel it out, and get comfortable. Communicating your value as a coach as a vital skill. It doesn’t matter how good you are if no-one knows about you. Until you lean into the fear and take action, you’ll never build the business and retake your freedom, and you’ll NEVER leave the impact on those you vowed to help when you joined the industry. - So, how do you get started? - Start with small daily action. Lean into it. Take one small step each day and stay consistent. - Many of the same fears still exist, but then again, I know it's because I need to continue improving. - ➡️After all, what skill worth developing comes easy? - You can either embrace the fear and put yourself out there and in the end, improve. Or, you can give in to fear, allowing it to rip your dreams apart and stash them away under your dresser. - ➡️which will you choose? (at Harbor Club on Lake Oconee) https://www.instagram.com/p/BnjqM84FGlz/?utm_source=ig_tumblr_share&igshid=k1sg9wq2innm
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📌HEALTH BENEFITS OF COFFEE BY @BACHPERFORMANCE 📌
- Sucking down extra coffee after staying up late to watch #aaronrodgers slay the Bears? - Fire up the coffee maker, enjoy a cup or four 🤪, and experience the following benefits: - 👉Accelerate Fat Loss Coffee and more specifically, caffeine can blunt hunger and increase the mobilization of fatty acids. In other words, you’ll be able to activate stored fat, have more energy to burn it off, and be less hangry. -
👉 Improve Performance
Coffee is a central nervous system stimulate that helps you improve focus, generate more power, and reduce fatigue. - 👉 Reduce Diabetes Risk
A study beginning in 1980 followed 125,000 people and found people who drink ☕️ regularly can significantly reduce their risk of type 2 diabetes. This bodes well for helping you lose fat and stay healthy. - 👉 Decrease Risk of Prostate Cancer A 2009 study found drinking six cups of ☕️ (yes, that’s a lot) reduced the risk of prostate cancer by 60%. 3 cups reduced risk by 20%.
- 👉 Protect Your Liver
☕️ lowers the liver enzymes in your blood, protecting your liver from cancer and cirrosis. If you drink alcohol, coffee may reduce the risk of liver damage by 20% per cup.
- If you’re interested in learning more about coffee I recommend checking out the Big Five by Dr. Sanjiv Chopra. - 👉👉Numbers sourced from: Chopra, Sanjiv. The Big Five: Five Simple Things You Can Do to Live a Longer, Healthier Life St. Martin's Press. Kindle Edition. - 👉Are you a☕️ drinker? Drop me a message and take your coffee buddies below. . https://www.instagram.com/p/Bniw0E5l1U7/?utm_source=ig_tumblr_share&igshid=qtagc3by55uu
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💥Protein Snacks💥 . Photo credit: @roballenfitness . Are you having trouble fitting in more protein in your diet? 🤔 . Ideally, whether you’re trying to lose weight or build muscle, you should be aiming for around 1 gram of protein per pound of body weight. Sometimes it can be tough to get that much in your regular meals so here are some some good, easy, high protein snack ideas. 😋 . These will not only help you build more muscle but will help keep you feeling full for longer 👍🏼 . Let me know what your favourite go-to protein snack is 👇🏼👇🏼 . Questions? Ask away 🤗 https://www.instagram.com/p/BngT37hltOK/?utm_source=ig_tumblr_share&igshid=286dupaga554
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Isn’t this the worst? 🤮🤮🤮 https://www.instagram.com/p/Bnd8JhWFgWy/?utm_source=ig_tumblr_share&igshid=16xv3untyjvf6
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Today is a mid-afternoon coffee kind of day. - Then again, so is every other day. 😏 https://www.instagram.com/p/BnZH2G3F6Dw/?utm_source=ig_tumblr_share&igshid=1jzqv5x3abjc4
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🔥BUILD THE POWER LOOK by @Bachperformance🔥 - Yeah, arms are cool. - So is a big chest. - And abs? - Sign me up. But plenty of dudes have one or two of those features, yet...yet something always seems to be missing. - The power look. - The rarest (and most impressive) sign of strength and power is a thick back and powerful traps. - One of the of best moves for adding size to your upper back is the hanging high pull. - Start in the hang position with your back flat at about 45 degrees, a shoulder-width grip on the bar, and the bar at around knee level. - Explosively extend your hips, driving your elbows up, keeping the bar close to your body. Keep your elbows higher than the bar and use as much explosive power as you can. - Catch and reset each rep, starting back at the hang position. - For size:4-5 sets of 6-8 reps with 90--120 seconds rest. - For power and strength: 5 x 3 with 90--120 seconds rest. - ➡️Why they work By doing explosive high pulls at the beginning of your workout, you'll prime your CNS and activate more muscle fibers. - This results in what's known as "the size principle." According to the size principle, there are two ways to maximize muscle fiber recruitment: either lift a heavier weight or lift a lighter weight more explosively. You’ll boost muscle fiber recruitment for the rest of your workout, making your pull-ups, rows, shrugs, and farmer's carries even more effective for muscle growth. - 👉 Know someone who spends all their time curling in the squat rack and needs to build their backside? Send them here. And before you go...What’s your favorite lift when it comes to building your back? 👇🏻 👇🏻 👇🏻 https://www.instagram.com/p/BnV_zWDF6Dq/?utm_source=ig_tumblr_share&igshid=z7r74gws7ops
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WHITE POTATOES vs SWEET POTATOES... which is better? - Credit: @precisionnutrition・・・ 🥔 vs. 🍠⠀⠀ - ⠀⠀ 🙅🏼 Potatoes have been getting a bad rap over the last few years. But is it deserved?⠀ -⠀ ⚖ Today, we break down the side by side comparison of their nutritional value. - What’s your favorite Po-TAY-Toe? Well, beyond sweet potato fries, obvi. https://www.instagram.com/p/BnUoSGhFYot/?utm_source=ig_tumblr_share&igshid=1uedjqk6mzcha
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WHITE POTATOES vs SWEET POTATOES... which is better? - Credit: @precisionnutrition - #Repost @precisionnutrition with @get_repost ・・・ 🥔 vs. 🍠⠀⠀ - ⠀⠀ 🙅🏼 Potatoes have been getting a bad rap over the last few years. But is it deserved?⠀ -⠀ ⚖ Today, we break down the side by side comparison of their nutritional value. - What’s your favorite Po-TAY-Toe? Well, beyond sweet potato fries, obvi. https://www.instagram.com/p/BnUnmYvltbh/?utm_source=ig_tumblr_share&igshid=it37adyeotcf
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🔥HOW MANY REPS ARE BEST FOR BUILDING MUSCLE?🔥 - Answer? - All of them. - Heavy weights create mechanical tension and build strength, but let’s talk about the “pump” specifically. - Nerd Alert: The pump, AKA metabolic stress comes from lifting longer duration sets, short rest periods, and moderately heavy weights, your muscles accumulate lactate, hydrogen ions, creatinine, and other metabolites as the byproduct of muscular contractions. - Because your muscles are under constant assault, blood can't escape, creating an occlusion and blood pooling effect, which triggers muscle growth. - Translation: light-moderate weights, short rests (30-60 seconds) for multiple sets will give you a skin-splitting, muscle-growth inducing pump. - For a sample upper body day (let's say an arm focus) I’ll hit two heavy lifts first. Chin Up 5x6, rest 90s Dips 5x5, Rest 90s - Next pick 2-4 exercises using the following rep schemes: Exercises are interchangeable, here. Neutral Grip Dumbbell Bench Press→ 4x10,8,6,20 with 60 seconds Rest Dumbbell Overhead Triceps Extension→ 4x12-15, rest 30-60 seconds Incline Dumbbell Biceps curl→ 5x10, rest 60 seconds - 👇🏻 👇🏻 👇🏻Know someone who needs to add muscle? Send them here. https://www.instagram.com/p/BnTh_GNliS9/?utm_source=ig_tumblr_share&igshid=10sp8yb1af2by
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True with business. True with fitness. Ready, fire, aim. Then course correct. - Credit: @addicted2success ・・・ Which one are you? Are you actively working towards your dreams, or just sitting on them? https://www.instagram.com/p/BnRkHV_FwuM/?utm_source=ig_tumblr_share&igshid=1rx46qpv8vg71
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