iforge-pro-fitness

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Which likely places greater stress on the legs, with sprint training, hard acceleration or deceleration?...... 🔹 Answer: Deceleration 🔹 Imagine running up a hill. Probably tiring. A good workout. Now imagine running down the hill. In this case you’re actually fighting against gravity and accelerative force. Your body is being exposed to a great deal of stress even though you may not realize it. This is also a time where you are more at risk of injury. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #legsday #legsworkout #sprints #noweights #trainsmarter #exercisephysiology #personaltrainer #personaltraining #sprinttraining #legstraining #outsideworkout #calfs #quads #eccentricvsconcentric https://www.instagram.com/p/CA-bDYFluoY/?igshid=1aeqvrw3tw0rc

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After wasting hours of my time for a job interview with a racist (or at least rude) manager, decided to burn off some fire with uphill sprints. Played around with my editing app to add some actual fire🔥 🤷🏽‍♂️ 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #sprinttraining #sprinting #tracknfield #trainsmarter #exercisephysiology #personaltrainer #personaltraining #iphone #uphillsprints #ihatemiami https://www.instagram.com/p/B-uk-qSFaoD/?igshid=bb35plswn4yh

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Posted this clip in my “stories” and liked it so much I wanted to post it here. I hope everyone is faring well during this crisis. If you still have a job and steady income, consider yourself lucky whilst asking what you can do to contribute to those less fortunate or to the medical workers on the frontlines. If you’re unemployed but not financially stressed, hang in there. Hopefully this will be over in a few weeks. If you’re just barely getting by, I wish I could help you. Just don’t give up. This too shall pass. 🔹 The suspension “TRX” trainer arrives this week. So I should be starting the vids soon. In the meantime, my shoulders are nearly healed from a stress injury a few weeks ago so I should be good to go. Sleep has also been illusive. This is worsened by the 360 degrees of construction surrounding me that starts at 6am and shakes my building like mini-earthquakes all morning. 🔹 If you’re able, I’d suggest going for a walk in the morning to get some sun and keep your body clock normal. If you live in a building and are fortunate enough to have a pool/patio area, hang out there and get some sun. Of course keep social distancing in mind and be safe. If your completely stuck indoors, chill by a sunny window for a while. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #sprinttraining #sprinting #tracknfield #trainsmarter #exercisephysiology # personaltrainer #personaltraining #supersaiyan #HIIT #speedtraining⚡️ (at Tropical Park) https://www.instagram.com/p/B-aCg5gFdS2/?igshid=simdaxvve087

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I still see people doing the upright row exercise and even trainers making their clients do this exercise. I can’t fathom how anyone can think this is an effective way to train shoulders (deltoids). 🔹 I’ve said it before, this exercise risks injury. It’s also an ineffective way of training the shoulders. It’s as ineffective as the “River-Dance hamstring” exercise I created in the video. Why would you place your joint(s) in an awkward position to train the muscles? Unless it’s sport specific, or relevant to your goals, it’s unnecessary. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #theuprightrow #properexerciseprogramming #foolishexercises #injuryprevention #trainsmarter #shoulders #deltoid #exercisephysiology # personaltrainer #personaltraining #sillyexercises #riverdancehamstringexercise https://www.instagram.com/p/B8wT2t2l2Ld/?igshid=cmoj9l9kur7u

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Assuming the weight is the same for each exercise: In what order (from least to best) would you place these exercises as being the most applicable for sprint training adaptation? Get the order correct and win 3 free training sessions (if you are not already a current or a former client & must live in the South Miami or Miami Beach area). DM me for details. 🔹 Please excuse my poor form in the first two exercises. I have tendinitis in my left knee and I had already finished a leg workout prior to doing this video. Also I wasn’t sure how much weight the bosu ball can support (and I weight 185lbs) so I lowered the weight of the bar only for that exercise. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #exerciseorder #properexerciseprogramming #exerciseprogram #injuryprevention #trainsmarter #legday #legtraining #exercisephysiology # personaltrainer #personaltraining #prizecontest #winfreetrainingsessions (at Miami Beach, Florida) https://www.instagram.com/p/B8eWyHDF38F/?igshid=191x8hsdhgp0d

[iforge-pro-fitness]

It takes courage, conviction, and an unwavering sense of confidence to swim against the tide of the status quo. Martin Luther King had a lower approval rating than president Trump at the time of his death. Now, conservative and liberals alike, will espouse MLK in reverence. It wasn’t always so. 🔹 I have the upmost respect for the trend setters. I do not mean the irrelevant flotsam of society: fashion, slang, dance moves, etc. I refer to those who fight for freedoms, rights, equality, education, housing, the right to pursue health and happiness for all, regardless of color, regardless of economic status. I speak of those who hold unpopular views because they have a vision that transcends current societal views. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #martinlutherking #mlk #martinlutherkingjr #mlkday #trendsetters #unpopularopinion #iforgepro #freedom #equalrights #civilrights #slate #davidweigel #galluppoll #transcendingviews #bernie2020 https://www.instagram.com/p/B7i4YyolDXQ/?igshid=ksxrsxu5wbly

[iforge-pro-fitness]

Tried posting this on instaTV and it just wouldn’t work. So let’s see if splitting the video works here. Part 1 of a video I made to address some of the quizzes and true/false questions I posted in my story over the past couple weeks. This first part addresses a true/false question I posted regarding muscle soreness and the false perceptions some people have regarding delayed-onset muscle soreness, possibilities on why it occurs, and possible ways to resolve it. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #DOMS #delayedonsetmusclesoreness #sprinttraining #causes #solutions #misconceptions #iforgepro #track&fieldnews #lacticacid #exercisephysiologymajor #personaltrainer #lactatethreshold #musclesoreness #science (at Miami Beach, Florida) https://www.instagram.com/p/B7RP1iBFQan/?igshid=6olefrq9br50

[iforge-pro-fitness]

Part 1 of a video I made to address some of the quizzes and true/false questions I posted in my story over the past couple weeks. This first part addresses a true/false question I posted regarding muscle soreness and the false perceptions some people have regarding delayed-onset muscle soreness, possibilities on why it occurs, and possible ways to resolve it. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #DOMS #delayedonsetmusclesoreness #sprinttraining #causes #solutions #misconceptions #iforgepro #track&fieldnews #lacticacid #exercisephysiologymajor #personaltrainer #lactatethreshold #musclesoreness #science (at Miami Beach, Florida) https://www.instagram.com/p/B7RMU6RFMxV/?igshid=1j3r2yu5f9pjs

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Cloudy Sunday and a recently packed track. Thankfully, most of the people left just as I finished my warmup routine. Was rather satisfied with my sprinting and decided to record my halfway sprint. My previous sprints were faster, though you’ve probably noticed I rarely record myself training fresh. I prefer to show my performance after fatigue sets in. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #sprinting #HITT #sprinttraining #highintensityintervaltraining #iforgepro #speed #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotraining (at Miami Beach, Florida) https://www.instagram.com/p/B6s7hlnFwI3/?igshid=1g3ayho99teq6

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High intensity threshold training or HITT. Since the acronym sounds similar to HIIT (high intensity interval training) I prefer the term “Thresholds.” The difference? Interval training is when you bring your heart rate (HR) up for a short time, then let your HR go back down or a set interval time. Think of a graph with a wave that goes up and down. 🔹 Threshold training is where you bring your HR up, and move from one obstacle (exercise) to the next with little to no break between exercises. Your HR goes up and stays up until the round (series of exercises) are complete. As you might imagine, Thresholds are challenging. Rest between rounds or not. 🔹 In this example I chose my least favorite exercises. Why? I personally believe it’s wise to perform a variety of exercise types (assuming they don’t cause discomfort/pain) to challenge your body to adapt. 🔹 This Threshold’s summary: 1: Jump rope for as long as your able without faltering. 2: Rower. Try to row as far as you can (400-500 meters) in 2:00 minutes. 3: Air Assault Bike. 10 second sprints with 20 seconds rest for 3 to 6 sprints. 4: Punching bag or shadow box 30-60 seconds (I had to cut this out video for time). 5: Abdominal 1: hanging leg or knee raises to failure. 6: Rooted tree with wind: grab a cable machine. Place cable at or above head level. Grab handle and move away at 90 degrees from machine. Hold arms straight out in front. Slowly move arms up to head level and below in a straight line. Go to failure. 9: whilst prone on mat, raise upper body by using lower back and glutes. Slowly move arms front to back like your flying till failure. 🔹 I still have more “good vs bad exercise” videos planned. Stay tuned. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #HITT #thresholds #highintensitythresholdtraining #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotrainingcircuit (at Miami Beach, Florida) https://www.instagram.com/p/B6TMdEalKls/?igshid=1nd4sq4qew28e

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I know there’s an axiom that no exercise is technically a bad exercise, but this first exercise is just asinine. I can’t think of a reason to use this first exercise. I don’t know what to call it, however I have seen Instagram “fitness” models demonstrating this exercise many times. 🔹 You can attempt it yourself. If you have any experience with #training (perhaps even if you don’t) you might intrinsically feel that this exercise is just wrong. Between the awkward position of the arms, the limited range of motion (ROM), and the cumbersome means of placing the bar into that position, this exercise is several layers of “nope.” 🔹 Now the Bulgarian Split Squat is an exercise that allows full ROM, excellent #gluteactivation, and challenges both balance and strength. The challenge I find with the second exercise is the placement of the trailing leg & foot. Some people like their toes on the bench (or whatever heightened rear platform of your choosing). Others like myself, prefer placing the top of our foot on the bench. Either way, make sure the trailing leg does not assist your in your lift. The focus is on the front leg (the floor). If you feel pressure in the knee, move the front leg further forward. If it’s too far back, you’ll place excess pressure on the patella tendon. 🔹 Some may find that your knee passes your toe slightly. That’s okay, so long as you feel no pain/pressure in the knee. Try the Bulgarian Split Squat. Don’t bother with that first exercise. Whatever it’s called..🤔🙄 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #bulgariansplitsquats #whichisbetter #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #legday #sillyexercises #properform #legexercises (at Miami Beach, Florida) https://www.instagram.com/p/B522uyjFCG5/?igshid=lh9dh86r5j1c

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I did a little research into the comparisons of the #MilitaryPress in front versus behind the head. I intrinsically know lifting the bar behind the head places the shoulder into a position of higher #injuryrisk. What I found doing a basic internet search was MANY websites not only advocating the “behind the head” Military Press let’s just call it (BTHMP), they insisted it was perfectly safe. 🔹 What’s vexing was how many of the articles claimed that BTHMP was perfectly safe, but then go on to state how important it was to have proper #shouldermobility to avoid #injury. This leaves readers with the false impression that if they experience pain or discomfort when performing a BTHMP, the fault lies with them; not the actual exercise. Another article from a more “steroid centric” #bodybuilding site, essentially claimed that if you are experience pain, you’re just not lifting right, or it’s your fault. The article then mentioned that the legendary Arnold Schwarzenegger and some Russian power lifter used this exercise, as if that makes it ok. 🔹 Any exercise involving #resistancetraining has some risk, but to place all the blame on the person and absolve the #exercise as being completely safe seems asinine. In the video, is an illustrated example of three main types of the #acromionprocess. Type 1 has little to no risk of #shoulderimpingement. However, types 2 and 3 have a higher chance for impingement and this injury. 🔹 I was unable to find statistics that show population percentages for which acromion process types exist (I suppose a cadaver study can be made?) Regardless, when someone claims you need to work on your mobility or to “fix your sh*t,” you have to realize that there are limits to what you can modify. Muscle is easiest to modify. It can be strengthened & stretched. Tendons can be strengthened and slightly stretched. Ligaments are even less modifiable. Bone is the least modifiable. So if you know you have worked on both mobility and flexibility, yet your bone structure does not favor an exercise, thus leading to higher risk of injury, then why do it?! Why not use a #saferversion? (at Miami Beach, Florida) https://www.instagram.com/p/B5n1-7MlIxe/?igshid=c9ukjhjpmbju

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I did my “bad exercise” video this week but just wasn’t feeling it. Seemed too boring. Apologies. I’ll try again next week. I’ve also noticed a dramatic drop in my audience reach. Oh well. I decided to make this video showing 4 Military Press exercise variations. In each exercise I’m lifting 90 lbs. I just finished a full-upper drop-set circuit, so wasn’t trying to lift heavy for this vid. 🔹 One of these exercises is relatively easy. Another is quite challenging. Can you guess what order the exercises rank from easiest to hardest? 🔹 Although you can probably guess and rank them, do you understand why they are progressively harder, despite being the same weight? 🔹 The easiest exercise is the seated bar military press. Why? Well, for starters you’re sitting down. Your legs and core get a break. The weight is evenly distributed when using a bar. 🔹 Next up in rank (you see I ranked them already by the number) is the standing bar military press. Legs and core are now engaged. Weight is still evenly distributed. 🔹 Next I have the standing DB Military Press. Legs and core engaged. Now the weight is separated per arm. This exercise will reveal and remedy muscular imbalances. 🔹 Finally, the most challenging exercise is what I call an alternating engaging lift. This is more challenging as it requires more endurance and core. Lifting both DB at once maintains balanced tension in the body. But lifting the weights alternatively, places an extra challenge on the core, forces muscles on one side to remain contracted while the other side performs the lift. 🔹 This “alternating” lift can be done with cable exercise machines for a lat pull-down, a back row, or with using DBs in a chest press or bent row. If you can’t use the weight you planned, you can go down in weight and try the alternating engaging technique to challenge the muscles. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #takethequiz #whichisharder #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #avoidinginjuries #militarypress #fitnesstips (at Miami Beach, Florida) https://www.instagram.com/p/B44-Zi-FCYa/?igshid=1jn6qeki41snl

[iforge-pro-fitness]

Wasn’t feeling 100%. Just got over a minor cold due to some filthy hippy looking human, who kept coughing wide mouthed in the gym like he was getting paid to spread his germs🙄 🔹 This is my third attempt at lunging 155 lbs. just getting this up on my back is a challenge in the beginning. After completing the lunges, I sometimes worry I won’t be able to get the bar off my back. 🔹 This faux grass carpet is padded. So steps can be unstable, requiring greater ankle stability. I nearly stumbled at the end trying to avoid pausing between steps. 🔹 I’d argue lunges are one of the best exercises for legs (assuming you have no hip joint issues) and you should challenge yourself with weights. I still plan on finishing my “bad exercises” video series before week’s end. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #lunges #goingheavy #legsday #iforgepro #properlifting #bootyworkout #exercisephysiologymajor #personaltrainer #bodybuilding (at Miami Beach, Florida) https://www.instagram.com/p/B4xOykKlWxu/?igshid=1r17py2jvd3lt

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Chain + 45lbs = a ‘small’ Level Up. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #fitness #fitblr #fitbody #fitsporation #muscle #gym #fitspo #gymlife #exercisephysiology #certified #personal #trainer #noexcuses #fitfam #bodybuilding #fitlife #fitspiration #motivation #lifestyle #healthy #musclelife #iforgepro #nevergiveup #vidoftheday #training #supplements #nevergiveup #natural #nutrition #nutrition https://www.instagram.com/p/B3CXx5wFUeU/?igshid=bn2ruzs3ez20

[iforge-pro-fitness]

The Body = the canvas. The Training = strokes of the Brush. The paint = sweat, pain, and determination. Time to go Van Gogh💪🏽 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #fitness #fitblr #fitbody #fitsporation #muscle #gym #fitspo #gymlife #exercisephysiology #certified #personal #trainer #noexcuses #fitfam #bodybuilding #fitlife #fitspiration #motivation #lifestyle #healthy #musclelife #iforgepro #nevergiveup #vidoftheday #training #supplements #nevergiveup #natural #nutrition #nutrition (at Miami Beach, Florida) https://www.instagram.com/p/By8AGFvFe3q/?igshid=qy1tgzzid2wr

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On to the Quadriceps Stretch. In my experience, most people who don’t have any knee issues can perform this stretch without much difficulty. If you have no orthopedic or knee issues you can try the advanced stretch. Try to use a thick mat or fold a towel for a cushioned surface for the knee. Bend the back leg and pull that rear foot/ankle toward your butt. Slowly move the hip forward to enhance the stretch. 🔹 The common intermediate level stretch can be accomplished whilst standing. Bend at the knee and grab the foot/ankle of that bent leg and bring the heal to your bum. You can stand next to a wall or other sturdy place to hold on to if balance becomes an issue, or just bring out your inner Ninja and use both arms to get a good stretch. Try moving the hip forward to get an enhanced stretch thereby stretching the rectus femoris (a this muscle running up the middle of your quads). 🔹 The beginner stretch is best for those with orthopedic or knee issues. Get a higher surface like a chair or bench. Bend the knee and place your foot on top of bench/chair, then reach and grab your foot/ankle to continue with the stretch. Can’t reach your foot? No problem, use a strap, belt, towel, and place around ankle. Again place your foot on top of higher surface and use strap, towel, etc. to pull your foot toward your buttocks🍑😊👍🏽 🔹 Remember, the optimal time for these stretches is at minimum 15 seconds and optimally at 30 seconds. Try two sets per stretch for optimal impact. A relaxed muscle is easier to stretch than a tense muscle. Try to relax and control your breathing. A stopwatch to monitor time is best to use as we tend to count a little faster when we are in pain. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #fitness #fitblr #fitbody #fitsporation #muscle #gym #fitspo #gymlife #exercisephysiology #certified #personal #trainer #noexcuses #fitfam #bodybuilding #fitlife #fitspiration #motivation #lifestyle #healthy #musclelife #iforgepro #nevergiveup #vidoftheday #training #supplements #nevergiveup #natural #nutrition #nutrition (at Sunny Isles Beach, Florida) https://www.instagram.com/p/ByDXRoRBiOd/?igshid=vih9jcu2xext