Peachips Fitness

Goblet squat ✅VS❌


Always make sure your knee align with your feet while doing a squat. You don’t want to hurt your knee while strengthening your quads and glute! ⚡️

Tips: For beginner, always do your squat in front of a mirror so you get to monitor your posture (if you train alone)


Follow and train smarter ⚡️

Goblet squat Tempo ✅VS❌


Rushing your reps might save you some time, but the effectiveness is questionable 🤨
So never rush your reps, slow tempo actually allows you to:
✨Control your breathing
✨Muscle connection: Get to focus on the right muscles
✨Safe: You’re in control of every movements, it lower down the risk of unnecessary injuries

Follow and stay tuned for my next EP6 One minute fitness knowledge series which I’ll be talking about “How to squat with RIGHT tempo” ✨

Menstrual cycle VS Workout plan
✨EP5: 1 Min Fitness Knowledge✨

Your body goes through 4 phases, and each one affects how you feel and training:

🩸 Period: Low energy, go for light workouts (walking, stretching)
🌱 Follicular: Energy rising, great time to lift and train harder
🔥 Ovulation: Peak energy, push strength & high intensity
🌙 Luteal: Energy drops, moderate training + more rest

Instead of forcing the same workout every week, try to adjust based on your body 📝

Follow for next episode of Fitness Knowledge ✨

Romanian Deadlift (RDL) ✅VS❌: Bar distance!!


This is a very common mistakes for beginner when doing a RDL, but why is this so important?

Notice on the ❌, when the bar is far away from the legs, there’s a very high chance that you will feel your back ⚡️(I literally felt my back while recording this video 😂). Remember always keep the bar close to your thigh so you can focus on your core engagement, hamstring and glute 🍑!

Save this or share to someone who needs it!

Follow and train smart ✨✨✨

RDL (Head position) ✅VS❌


RDL isn’t just about your legs, your neck matters too!

If your head is looking forward during your RDL, you’re already breaking your spine alignment and it will put unnecessary stress on your lower back.

✅ Correct: Head stays in line with your spine (neutral) just like the video
❌ Wrong: Looking up/forward and overextending your neck

Think of your spine like a straight line — from head to hips.

Follow and train smarter ✨

Hip thrust (Feet placement) ✅VS❌

How dos calories intake affect your goal?
✨EP1: 1 MIN Fitness knowledge✨


Summary:
•3 key points to know before you calculate at any calories calculator website:
1. Body size- Generally speaking, the more heavier you are, the more calories you need, vice versa.
2. Activity level- The more active you are, the more calories you will have to consume for energy and muscle building.
3. Your fitness goal- Gain muscles? Or Lose weight?
Your goal will affect the total calories you should consume.

Follow for next episode ✨

Sources:
•ACSM Guidelines for Exercise Testing and Prescription
•Academy of Nutrition and Dietetics (2020)
•Mifflin-St Jeor Equation (1990)

Cable Triceps Extension ✅VS❌ Version 2: Standing posture


Notice the standing posture difference that will change the effectiveness of your cable triceps extension, slight bend forward and you’ll feel lot more stable than standing straight, and from there you are able to engage you core to fully control your movement.

Follow and to train smarter 🔥

Cable triceps extension ✅VS❌


Notice the arm placement, always remember to lock your arms so you can feel your Tricep while doing cable triceps extension 💪🏻🔥 that instant burn is no joke! 😮‍💨

Save this or share to someone who needs it! 📝

Follow to train smart!

Top 3 tips for a smooth fitness journey
✨EP3: 1 MIN Fitness Knowledge✨


Just simple and common tips that require consistency and patience, but do it in a smart way 🔥

Follow and I’ll see you in the next one!