A former wrestler and current fitness athlete, sharing innovative workout programs and inspirational fitness posts.
From co-owner/ founder of E60 Fitness: Personal training, online and in-person, for dedicated individuals and athletes/competitors.
The best place to do handstands is on the rooftop 😎 Hope everyone’s enjoying the weather and working on that Spring body!
Another good functional circuit today! If you want to be better than average then you can’t train like the average person. Go be great!
Just one of my functional circuits from today. Trying out some new exercises, and some inspired by @malik340 and @gainsbygaines - Go get you some!
Also, no joke, I had this setup tucked away in the corner of a 1500 square ft room, which I was alone in. That chick in the background came in and posted up beside the box setup I had. I politely asked her if she didn’t mind using any of the other free space in the huge room which no one else was in, and she said “no, this is where I want to be”... it took me 3 minutes to convince her to move her stretching mat to the other side of the huge open room, so that I could continue my workout. SMH 🤦🏻♂️
As promised here’s a killer core exercise. I think there’s a big difference in training your “abs” and training your “core”. That might sound crazy at first, but hear me out. All types of training are separated by what their intention is... to get the heart rate up, to build strength, to build endurance, for hypertrophy, for balance, etc. Your core is an essential part of your body, and your “abs” are a part of the core. Most frequently when people say they’re working abs their intention is to get visible abs, not work on strength specifically. Whereas when someone says they’re doing a core workout, it’s generally more functional in nature (for strength, stability, mobility, etc.). Therefore, I think working the “core” vs working the “abs” have different connotations and intentions. My point is, working your core is essential, and core strength can help your body in so many ways including preventing back injury. Having visible abs is a plus, but generally doesn’t come from just working your abs. Visible abs comes from a) having muscle in your abdomen and b) having a low body fat percentage (being lean), which is highly dependent upon your eating as well. Just think its worth delineating!
Shown in the video is a form of rotational leg raises to a hanging plank. Both of these exercises individually are core scorchers, so they make for a great combination for CORE development.
After a big @virginia.tech win last night, we hosted a VT Alumni Bootcamp at @e60fitness today. Go Hokies!
I’m always looking up so that I’m ready for what’s next!
There’s certainly time for taking things by day, focusing on the present, and enjoying the moment, but my mind works best when it knows what’s next and what I’m working for. It’s incredibly important to have goals, to have a future plan to drive decisions around, while still knowing that things change and there’s risk involved in everything. If you keep your head down and just keep moving through each day you’re likely to get stuck. Then later on you’ll look back and wonder where all the time went and what you did with it. Figure out what you really want out of life (I know thats a process in itself) and create a plan to make it happen.
I decided 4 years ago to give up my six-figure salary to open a business in a tough industry where there’s not much room or likelihood for big money, because it was my passion. I realized I’d be happier working towards my passion than working towards a financial status. 4 years later and I’ve more than doubled what my income used to be, while working my passion. The best part is, I’ve only breached the surface of my plan. My goals are set high, and I’m looking forward to climbing!
Wake up and attack this Monday with full force. It’s the start of a new week, which is a new opportunity to learn, build, and grow. Take charge and make things happen this week. Life is what you make of it. Go make it great!
You are the only person who can change your situation, determine your priorities, and set your schedule. We all live on a 24 hour day, and we all choose what to do with those hours. A 60 minute workout is only 4% of your day. It’s your life. Set goals, make a plan, and take action. No excuses, you’ve got this
It’s no surprise that squats are a highly effective exercise that can shape your body (or booty), but they’re also one of the most commonly misperformed. Without getting too deep (pun intended) into the mechanics of the exercise, a squat should mirror your body going into a seated position (hips back, butt down, bend at the knees as you descend). Many squatters tend to push their knees forward through the motion instead of sitting back which puts a ton of pressure on the knees (can lead to all sorts of issues) and engages the quads more heavily, taking away from the glutes, hamstrings, and core. Here are 3 quick tips for perfecting your squats, reducing risk of injury, and getting proper muscle activation on the backside:
1) Use a bench or stool as a prop to ensure proper form. Place the bench a few inches behind your heels and sit your butt down to the bench. This forces you to sit your hips back and let the knees bend as your butt is descending.
2) Drive upward through the heels, not the toes or the flat of the foot. Think about it as driving your heels downward to propel your body up. This will activate the muscles on the backside (hams and glutes).
3) Perform an isolated motion for your backside leg muscles before doing the squats. Try glute kickbacks or hip thrusts with low weight and high volume to get those backside muscles activated. When they’re already active and you jump into the squat, they’re more likely to fire through the squat.
I got a few of my impacted wisdom teeth removed recently and besides the torturous pain, the biggest frustration is having to take time off of working out. I’m the type that always ignores orders when it comes to not being active, but trust me, when it comes to recovery from extracted teeth, you don’t want to mess with the process. A couple days off is good for your body, especially if you’re constantly hammering it with resistance or high intensity work, but at the 6/7 day mark it gets tough mentally to sit back and not exercise your body. My approach, which seems to be working so far was:
1) Ensure you’re still taking in the proper nutrients so you don’t lose much lean mass. That means protein shakes with fruit and vegetables should be prioritized over just about everything on the dentist’s list (ice cream, applesauce, etc.). Eggs and salmon are easy real foods to slurp down and there are many others, so stay away from the processed sugar crap (as you would normally). The proper nutrition will help your mouth heal better also.
2) After a couple days of rest, begin low intensity, slow and controlled motions with light resistance. I started this on day 5 as my surgery was a bit severe. I chose to perform one exercise per major muscle group per day using mostly isolated motions, and mostly selectorized machines. I chose exercises where my head remained directly above my body and required no bending over, or large flows of blood to the head. I chose about 30-50% of my normal weight and took 10-15 seconds to perform each rep, and kept my reps in the 12-20 range.
The videos are just a few examples I was able to capture, but there are definitely ways to work each part of your body safely while letting your mouth heal. If anyone else is going through this or is about to, shoot me a DM!
Don’t underestimate bodyweight motions, like the Bear Crawl. Sometimes your own body’s resistance is more than plenty to activate the muscles and provide necessary challenge. Sometimes bodyweight exercises are the only option for getting your body to move in certain ways that your body should naturally be able to move. The bent-knee bear crawl is a great example of one of these motions that helps with overall mobility, and ignites just about every muscle in the body (from the quads, to the core, and those shoulders). The best thing about these types of motions is that all you need is space, no equipment, therefore no excuses. Try this bear crawl out (at least 5 steps forward and 5 steps backward) for a few rounds and see how that body feels!
Partner exercises at their finest 😎 Find someone that lifts you up (no pun intended.. or is it)
Isolated machines have their place in the gym. They help isolate a specific muscle group to ensure other muscles aren’t taking over the motion. For instance, in a standing overhead press, you will activate your core and your back as well as the shoulders/arms (sometimes the legs as well), and the motion itself can have a broad range of wiggle room. In an isolated shoulder press, you’ll be subject to just engaging the shoulders / arms through a specific range of upward press. Generally, most of my exercises are compound, meaning they’re intended to activate several muscle groups at once. Only about 10-15% of the exercises I perform are isolated. Compound motions are going to help with your bodies overall performance, coordinated movement, range of motion, balance of strength, heart rate elevation, Calorie burn throughout a workout, etc. Compound movements are the big picture. Isolated motions help you pinpoint an area; they are the details, or the little picture. If you’re not a stage competitor and most of your exercises are isolated, it may be time to revisit that workout plan. #themoreyouknow #gymlife
Battle ropes aren’t just a cardio intensive exercise; the ropes are designed to create resistance through the motion providing a unique form of tension on the muscles that stimulates them in a different way than weights or resistance bands. You definitely wouldn’t want to make those fast drastic movements with heavy weights, but with the ropes you can meanwhile building some muscular strength and endurance. The pump in my biceps from the alternating arm rope movement is almost unmatched in the weight room. There are several ways to work different muscles in the upper body and core using these ropes. I’d suggest adding them as a burnout tool at the end of a good lift. If nothing else, they’re great for gym selfies 😎 @ Gold's Gym
Here’s an advanced ab combo for you that activates the full body and gives a nice upper body pump while breaking down the core. If you want an above average body or above average abilities then you can’t train like the average person. Don’t be average, be great, and be you
Are you a lifter? Someone who’s sole type of exercise is weight training? If so, it may be time to focus on joint and muscle mobility. As we continue to perform the same motions with resistance over and over our body adapts to perform that motion more efficiently. If we’re not using the full range of motion in a muscle or joint throughout our programming then you’ll end up limiting the future range of motion as the body gets used to what you’ve been making it do, and making the joint weaker. That limited range on your joints and muscles overtime can lead to injury and end up making every day motions of life more difficult as you get older. So while we believe we’re making our body stronger, we may be setting it up for failure. There are plenty of ways to ensure we don’t limit our body in this way, and to strengthen our joints so they’re not the limiting factor in future lifts. You can incorporate specific types of mobility exercises and stretching, or find ways to perform more functional compound exercises that don’t just isolate a specific motion/muscle. I for one love lifting heavy and I encourage others to push their boundaries, but we also need to take care of our body and ensure we’re not doing more harm then good!
At the most simplified level, weight gain or weight loss is directly related to Calorie consumption vs Calorie expenditure. If you eat more Calories than you burn then you will gain weight. If you eat less Calories than you burn, then you will lose weight. Weight isn’t necessarily the problem or the answer though.
The Calories you burn can come from fat or non-fat mass (muscle, etc.) which is why the type of activity you perform that burns Calories is important. Activities like resistance training which burns Calories can lead to building lean muscle (non-fat mass) whereas long durations of cardio don’t impact the muscular system in the same way and can actually burn Calories from muscle. You want less fat mass on your body and more lean muscle mass. The higher your lean muscle mass, the higher your metabolism (ability to burn Calories) will be, along with a long list of other health benefits.
The Calories you consume are also very important as the type of macronutrient that the Calorie is coming from determines what your body does with it. For example protein (which does have Calories) is used in the muscle recovery/development process (as well as every other cell / activity of your body). Again aiding the amount of lean muscle on your body can increase your overall Calorie burn. Fat (which also has Calories) that is consumed is used for specific functions of the body and can be used as energy, but if it is not expended it will be stored as fat on your body. Carbs essentially follow the same story as fat, if they’re not burned, they’re stored. Certain types of foods can also increase your metabolism based on what resources they require of your body to digest, or how they use the nutrients in the food (that’s where a lot of “superfoods” come in).
So all in all, weight loss and weight gain are based on Calories, but it’s about more than just Calories themselves. The activities you perform and types of Calories you consume change how your body reacts, shapes, and metabolizes. Any diet may work for weight loss if the Calories in are less than the Calories out, but what effect is it having on your body? #themoreyouknow
Just a little motivation to add that extra weight on today. The only way to get stronger is to challenge your body; to give it something harder to work towards so it can evolve and adapt to that challenge and be ready for the next.
New wall mural is up at @e60fitness !
Slow and heavy today (.. heavy for me). Taking that time to maintain proper form, engage the right muscle groups, and focus on feeling the tension through the motion. Sometimes all your workout needs is a change of pace! Go get some
The 3 things your body needs to survive are consumption of nutrients, physical activity and rest. You eat every day (multiple times most likely), you sleep every day, why wouldn’t you exercise every day? You don’t have to execute a heart pumping, gut busting, muscle building workout daily to stay healthy, but physical activity is a must. 60 minutes is just 4% of your day. Prioritize the things that matter, like keeping yourself alive and healthy, and go get you some good health! You won’t regret it
Here’s a couple innovative ways to use the sled for core, lower body, and shoulder stability. If you’re not impressed with the triceps in the 3rd video, then you’re not even real
The thinker... my constant state. What do I want from this life? How will I obtain it? What it will be my next move? ... NAH I was thinkin about Chic-fil-A.. and then I got some. Happy cheat day!
Back day was on point! On back days, I perform the most isolated movements, because I want to reduce engaging other muscle groups. A strong back is HUGELY beneficial for preventing injury, maintaining posture, and generally looking beastly. Most basic lifting programs neglect a comprehensive breakdown of the back, which can be trained in so many ways. I’ve had to work with countless clients on evening out the strength in their back (pulls) vs their pushes. A strong back can also help with strength on those major compound exercises. Prioritize the pulls, and bring sexy back to your back (was that too much?)
One of the most rare sightings in the world.. me on a treadmill. If you know me well, you’d know that I believe that dedicated cardio is overdone and serves a select need, one that doesn’t suit my body type or goals. In order to maintain lean muscle mass and performance, I intentionally do not perform long bouts of cardio. That doesn’t mean I don’t work my aerobic system or have enhanced endurance. I cover aerobic (cardio) and conditioning aspects of exercise via my intensity, pace, and workout scheme. I cover motions and muscles that improve running performance without performing long distance running itself. Cardiovascular training isn’t only covered by long bouts on treadmills, ellipticals, and stationary bikes. In fact, those are lower on the effectiveness scale (as far as how they impact your body composition and performance) than other forms (interval training, athletic conditioning).. they’re popular because they’re easy to perform, plain and simple. Now don’t get me wrong, any form of exercise can bring on health benefits, so I’m not saying long dedicated cardio is “bad”, but all exercise is not created equally, so not all exercise brings the same benefits. Sweating and getting your heart rate up is helpful, but the way you do it (targeted exercise schemes vs generic movement) is what makes a real difference. I (as well as many of my clients) maintain a low body fat percentage and great cardiovascular health without any dedicated cardio. Your individual body type also plays a big role as to how your body reacts to different forms of training. There’s no one size fits all plan, but there are plans that will work better for all.
Queue the unfollows in 3.. 2.. 1..
All of that being said, I leave you with one point: Dedicated cardio can improve your health, but it is NOT the most effective way to improve your health and should NOT be the only type of exercise you perform (even for seniors and excessively overweight). What is the most effective way? Well that all depends, and can’t be pinpointed in one instagram post.
If you’re in need of some more answers, custom workout programming, or just want to curse me out, get at me in the DMs!
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