Coach Fonzo

Some quick little tips to get back on track if you’re feeling like you’ve fallen off the train!

Stay clean🧼

Been working on my hang cleans over the past few weeks. Hate em, but love em😂

Why though? The clean is an insanely rewarding - and ridiculously fun, might I add - movement that can stimulate some serious gains by forcing you to move weight, and stop it, very fast. It also requires a decent amount of coordination to get under the bar in time for the catch.

Right now it’s an integral part of my quad recovery now that I’ve reached a baseline in strength. I’m developing both my ability to produce force on the pull, as well as my ability to stop heavy weight quickly during the catch.

“Aren’t they dangerous?”-some may ask. Well.. So is every exercise if you try to fully send it on your first time😂 You don’t need to be an athlete to feel and move like one. Watch some videos, practice light, record yourself, and progress over time!

Some of the work @michaaaaaeeeeelllll put in over this past offseason. Dude is an absolute beast. Super strong for his age, just needed to be able to apply that strength when/where it matters! Swipe to see some of the work we did to build him a set of rockets 🚀 Slide 1: Practice the SKILL. Fresh and rested is the best state to practice and LEARN something you’re not good at. Fatigue and poor ex*****on can be detrimental to the early stages of a learning process. Slide 2: Get springy! We used plyometrics ranging from high volume, low intensity(great for tendon health & building tolerance to loads) to low volume, high intensity(very useful tool for maximizing your efficiency to yield to, absorb, store, and produce fast force and reactive energy! Slide 3: Lifting with maximal intent! Wether it be lifting light weight fast, heavy weights slow(with the intention of moving it fast) or a combination of both, this drive to go AS HARD as possible stimulates the brain to recruit muscles in similar ways, and can help increase the rate at which you produce force! Slide 4: We focused on movements over muscles! While training like a bodybuilder can be fun, or goal was to increase athletic performance! If this is your goal as well, your main focus should be to move really efficiently, and own positions that are necessary for your sport and lifestyle! Slide 5: Michael absolutely demolishing a rim mid-game. Go show your work! #dunk #basketballtraining #athletictraining raining #athleticperformance #dunktraining

Take your health into your own hands.

-Make a commitment
-Take the necessary steps to follow through
-Be patient and kind with yourself!

It’s you vs you!
Never forget where and why you started!

🚨 PSA: Stop falling for the supplement hype 🙅‍♀️🙅‍♂️
I'm often bombarded with questions about the latest supplement trends. But let me tell you something - there's no magic pill or powder that will get you the results you want 🤷‍♀️

The real secret to achieving your fitness goals is by consistently sticking to a healthy diet and a sustainable exercise routine 🥦🏋️‍♀️

It takes serious commitment to live a healthy lifestyle, but trust me, it's a process you can learn to love 💚

For more tips on how to stay fit and healthy, hit that follow button and join me on this journey! 🔥

Feeling down and need a pick-me-up? Here are my go-to success boosters: a 10-minute walk, 2 bottles of water, and 1 veggie-packed meal. Trust me, it works wonders! 💪🏋️‍♀️ Don't forget to follow for more fitness and wellness tips!
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Ready to transform your body and achieve your fitness goals? 💪🏼 Join my online coaching program today and take advantage of our 7-day trial! 🎉 With personalized workouts, customized nutrition and behavior coaching, and 1-on-1 support from a certified fitness coach, you'll be on your way to a healthier, stronger you in no time.
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Movement is medicine, even on tired days 💊💪
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Follow me for daily fitness inspo and DM me for a FREE one week trial of online coaching! Let's crush those fitness goals together. 🤜🤛⁣⁣
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