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Day 3 - Biceps and Triceps
#biceps #triceps #water
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3 weeks ago
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Day 1 of 3 Day Split - back & Shoulders

#backtowork #shoulders #megood #band #dumbellworkout #55plus #water
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3 weeks ago
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3 weeks ago

Question of the week regarding Prenatal exercise:-

"Hey Josie, for the 3 rules to follow, I think there would be some exceptions. Could you let me know if you agree with my reasoning?

"Avoid any exercise or activity you have never attempted before unless specifically designed for the prenatal period." I would say that it is safe to try new exercises with a personal trainer (ideally one specializing in prenatal). If someone is completely new to working out, basically every exercise will be new and shouldn't be a reason to avoid. For example, if my client has never done deadlifts, I would introduce the movement (low weight, low exertion) as it would be really helpful after the baby is born when carrying car seat and bags, etc. I wouldn't steer away from introducing strength training even if my pregnant client has never lifted weights before.

"Avoid activities at high altitude." The caveat I would say here is that if you live in high altitudes then you don't need to avoid it because you are used to it. (i.e. if you already live in a high altitude, it is safe for you to stay there)."

My answer (with some additions): "Yes I agree, if you are an experienced personal trainer with pre/postnatal training and confident that you can keep your client safe, then any exercise you think will be helpful and isn't contraindicated may be taught. With one to one the client has the undivided attention of the trainer and the trainer can gain constant feedback without distractions. As you say, always bear in mind the reason why. Always err on the side of caution. Always follow the rules as set out in the course.

Altitude, as you say. Something to bear in mind though. Very much depends on overall health and exercise experience"

Altitude: some useful information from PubMed 2021 (link to full article below):

"The American College of Obstetricians and Gynecologists (ACOG) indicated that pregnant individuals, who live at sea level, can safely exercise up to 6000 ft (1828m) and pregnant individuals who live at higher altitudes may be able to safely exercise above 6000 ft. In the Canadian guidelines, it is noted that it appears to be safe for individuals, who are pregnant and lowlanders, to perform moderate-intensity exercise at altitudes of 1800 to 2500 m, if acclimatized and should avoid exercising above 2500 m"

If you want to read the full study: www.ncbi.nlm.nih.gov/pmc/articles/PMC8430622/#:~:text=The%20American%20College%20of%20Obstetricia...

#pilates #prenatalfitness
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3 weeks ago

Did you know:

The Glutes act like an anchor: they create stability and enable accuracy and control of the movements of the hip joints, knee joints and the ankle and foot joints.

They are a group of muscles - the biggest in the human body - and consist of Gluteus Maximus, Gluteus Medius and Gluteus Minimus.

As I get YOUNGER, I increase my protein and increase my cycling or INDOOR CYCLING.

Weight Training for legs only once a week.

Have you ever seen a cyclist with a bad booty ☺️

Happy Glute Day!

#bodyarttraining #pilates #yoga #yogabodytrapeze
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3 weeks ago
Did you know:

The Glutes act like an anchor: they create stability and enable accuracy and control of the movements of the hip joints, knee joints and the ankle and foot joints. 

They are a group of muscles - the biggest in the human body - and consist of Gluteus Maximus, Gluteus Medius and Gluteus Minimus.

As I get YOUNGER, I increase my protein and increase my cycling or INDOOR CYCLING.

Weight Training for legs only once a week.

Have you ever seen a cyclist with a bad booty ☺️

Happy Glute Day!

#bodyarttraining #pilates #yoga #yogabodytrapeze

Did you know:

The Glutes act like an anchor: they create stability and enable accuracy and control of the movements of the hip joints, knee joints and the ankle and foot joints.

They are a group of muscles - the biggest in the human body - and consist of Gluteus Maximus, Gluteus Medius and Gluteus Minimus.

As I get YOUNGER, I increase my protein and increase my cycling or INDOOR CYCLING.

Weight Training for legs only once a week.

Have you ever seen a cyclist with a bad booty ☺️

Happy Glute Day!

#bodyarttraining #pilates #yoga #yogabodytrapeze
... See MoreSee Less

3 weeks ago
Did you know:

The Glutes act like an anchor: they create stability and enable accuracy and control of the movements of the hip joints, knee joints and the ankle and foot joints. 

They are a group of muscles - the biggest in the human body - and consist of Gluteus Maximus, Gluteus Medius and Gluteus Minimus.

As I get YOUNGER, I increase my protein and increase my cycling or INDOOR CYCLING.

Weight Training for legs only once a week.

Have you ever seen a cyclist with a bad booty ☺️

Happy Glute Day!

#bodyarttraining #pilates #yoga #yogabodytrapeze

Incredible Weight Loss Journey ... See MoreSee Less

3 weeks ago

John Harrigan
“Happiness held is the seed; Happiness shared is the flower.”

Beautiful flowers @holmesplaceseepark. Always brightening our day ❤️🌹🙏

Beautiful Member, beautiful smile, Beautiful Instructor!

#flowers #smile
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3 weeks ago
John Harrigan
“Happiness held is the seed; Happiness shared is the flower.”

Beautiful flowers @holmesplaceseepark. Always brightening our day ❤️🌹🙏

Beautiful Member, beautiful smile, Beautiful Instructor!

#flowers #smile
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