Penleys Evolved Training

Do you need some workouts to do at home with gyms being closed or wanting to stay in as much as possible?
Here are some things you can do at home with limited supplies and some things you may have around the house!

Are you afraid of going to the gym during this time because you may contract the virus going around?
Staying active is important to keep your immune system up and healthy!
During this time I will be offering FaceTime calls with people at a discounted price to help guide you through at home workouts! This way you don’t have to leave your house and worry about catching the virus, and you can stay active to help keep that immune system up, and also not lose out on all your progress you’ve been working for.
If this is something that interests you PLEASE reach out to me so we can get something set-up for you!

Are you ready to work?!

If it’s time for a change in your life and you are ready to work shoot me a message! Why are you waiting to better your life? I will teach you how to better workout, how to eat better, and how to live a better life. Everything will be based around your everyday life and what you already like to do.

I know drastic changes aren’t realistic for most people, so let’s start by making little changes to your everyday life!

I got into training to help people become a better version of themselves and I now even get to help people feel better on a day to day basis by helping alleviate back pain, knee pain, or other injuries through programs.

If this sounds like something for you then shoot me a message and let’s see if we can work something our for you.

Little late but from one of my online clients. Now to the normal eye you may not really see the changes. HOWEVER if you look close you can see as he is bulking we are shrinking his waist, we are making his chest fuller especially on the top portion, shoulders are broader, and is up in weight without looking like he has put a bunch of fat on. Once we cut, the muscle he has put on is really going to show! You don’t have to spend a bunch of money on a personal trainer, we can achieve your goals cheaper with online training/coaching!

For questions feel free to shoot me a message or ask any of my clients. Better not be afraid to work though!

Let’s get your New Year started right and help you become the best version of yourself!

of .harmon374

This is with working together once a week for 6 weeks. We only train chest, but it helps teach how to train other parts of the body and always available to help with form on other lifts as well. I can keep him accountable on diet and supplement use as well!

Having a personal trainer and getting in better shape doesnt have to be hard or expensive. Little changes here and there go a long way. I work with you and your lifestyle. If you dont like something we wont eat it or train that way. I want you to succeed!

If you are interested in working together please don't hesitate to reach out!

Been a busy week so missed a couple posts. Lets get back to it with a muscle of the week! .
Muscle of the week: Gluteus Medius

Most often when people think of the “glutes” they think of the big ass muscle that engages with your compound lifts such as squats and dead’s. However, there are actually 3 glutes in total. Today we are going to talk about what we “the forgotten glute”. It’s job is to keep the Pelvis even while you are walking. So every time you take a step the load goes into the lateral glute instead of the lower spine. In addition, it will also keep the Illliofemoral joint (hip joint) stable throughout movement. If you ever have seen someone’s outer hip shake/tremble during a squat this is why; the gluteus medius is insufficient. So with a stronger glute med = stronger spine and stronger compound lifts. Likewise, it will give your glutes the full muscle belly in the lateral plane on stage. Thus making you appear wider and more developed. So yes guys sometimes you need to get back to the basic to become more developed.

How to target: Hip Abduction, hip internal rotation, and hip extension in lateral plane. .
My favorite exercises: Fire hyrants, clams, sidelying hip abduction, prone hip internal rotation, and band monster walks.

MUSCLE OF THE DAY: SARTORIUS
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We all understand by now that every muscle has its purpose, respectively. Well today we will look into the longest muscle of in the human body; The Sartorius. This muscle yields significant clout in regards to the human anatomy and function of the musculoskeletal system. Bodybuilding dates back to Ancient Greece, in which the meaning was simple “promote an statue esk figure”. This concept has progressed in today’s sport in which we continue to try to dial in the individual muscle bellies and striations. Irony is not many fitness buffs even know this muscle exist. So let me do my due diligence and provide my people with the 411 on this mystery muscle.
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Let us first begin with the functional dynamics of this muscle. The Sartorius will begin at the lateral Ischial Crest and will descend into the medial shaft of the Tibia. Doing so this muscle will cross the Illiofemoral joint (hip) and the Tibiofemoral joint (knee). Thus making it another “two joint muscle”. In other words, The Sartorius will provide lateral hip stability and medial knee stability simultaneously. So basically every step you take during your gait cycle the Sartorius will assist in providing a neutral hip/knee ratio. Everything tracks back into the gait pattern of the human body. Once your throw off the mechanics of your walking compensatory strategies, faulty movement patterns and dynamics will heighten. Furthermore, injuries will increase tenfold keeping us sidelined from the sports we partake in.

Bodybuilders there is heavy clout with this muscle for you all as well. Multiple poses will display this beauty of a muscle, specifically the anterior plane pose. To me the Sartorius is often lacking in the majority of the bodybuilding community. Conditioning will reveal its path that crossed diagonally from the lateral ischial crest to the medial aspect of the knee. However, without proper hypertrophy it gets lost in the quads and adductors. By developing the Sartorius you will separate yourself from the others substantially.

Muscle of the Day: Hamstrings
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Members:
Lateral Hamstrings: Biceps Femoris (Short Head & Long Head)
Medial Hamstrings: Semitendinous & Semimembranous
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The Hamstrings are a very interesting muscle group. They are a two joint muscle which means just that, they cross two joints lol. The Illiofemoral (hip) & Tibiofemoral (knee). Which means to truly isolate you must produce knee flexion + hip extension. Overall they make up 35% of the involved size and strength of the lower extremity. In addition, they also accumulate almost 49% of the force production of the lower extremity. In regards of functional anatomy the hamstrings have one job, to de-load the axial spine and the Tibiofemoral joint (knee) during heel contact phase of the gait cycle. In other words, every step you take the heel hits sending a force from the Calcaneus (heel) up the chain of the extremity into the glute & hamstring. Like all muscles the Hamstrings help absorb the shock of body weight and gravity to decrease joint stress.

Now onto the health of the spine. Due to the Hamstrings Origin on the Ischial Tuberosity they will contribute to Pelvic alignment. Let’s break this down further. As previously stated with other muscle of the day; the muscle will pull from Origin (where it begins) to Insertion (where it ends). So when the Hamstrings tighten they will pull Posteriorly (downwards) on the Pelvis. As a result of, the Mid thoracic must go backwards to maintain the body upright against gravity. This results in “Flat Back” and will cause significant low back pain, tightness, and potential for a Posterior Disc bulges. With this being said, keeping the Hamstrings pliable, supple, and mobile is a must. Likewise, a balance between the Psoas Major and Hamstrings will result in a neutral Pelvis. Side note: hypertonic hamstrings will also increase ACL injuries tenfold due to the posterior pull on the Tibia (bottom leg bone) (1). Reason why women are 69% percent more susceptible to ACL tears.
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A little from my beautiful girlfriend .arlinghaus showing off her hardwork. Proper diet and training can go a long way if you have the right support, and the right system in place. No fad diets or workout plans, but scientific and evidence based programs that work!

You still get foods you like, you won't be starved as most people actually have trouble eating the amount of food I do give them.

Workouts won't last hours on hours. I like to keep them at an hour or if possible even less than that! If you workout correctly it doesn't take long to get where you need for that session. I also am not going to make you do very much cardio. I think its boring walking on a treadmill or stairmaster so why would I make you do it? There will be little cardio here and there but it will not be extreme. When you train properly cardio isn't a must.

If you want to learn more about working together please shoot me a message so we can talk.





@ Cincinnati

Time for another
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Low Carb Pizza Cups
The perfect make-ahead meal or snack option with only 60 calories and 9 grams of protein per serving.
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Ingredients
1 1/2 C (368g) Liquid Egg Whites or 8 eggs, separated
2 large Eggs
3/4 C (84g) Fat-Free Shredded Mozzarella
34 slices (60g) Turkey Pepperoni
1/4 C (28g) Shredded Parmesan
1-2 tsp Mrs. Dash Italian Medley or seasoning of your choice
1 tsp Crushed Red Pepper optional
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Instructions
Preheat oven to 350 degrees F.
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Dice 1 serving of pepperonis. Mix egg whites, eggs, mozzarella, diced pepperoni, and seasoning in a large bowl. -
Spray a muffin tin with non-stick cooking spray and add 1 whole pepperoni to the bottom of each mold. -
Fill the muffin tin with egg mixture, topping with the remaining pepperoni (5 if you used 12 at the bottom) and parmesan cheese.
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Bake for 24-26 minutes.
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Enjoy!
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Recipe Notes
Each pizza cup has 1 Smart Point
Entire Recipe: 725 Calories | 106g of Protein | 7g of Carbs | 30g of Fat
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It is time for another muscle of the week!
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MUSCLE OF THE DAY: hip flexor

Psoas Major AKA “The Main Hip Flexor”

Our entire life we spend it in the Anterior Chain. What does that mean? Everything we do is in front of our body. We drive, we sit, we work, we take sh*ts, we walk, and everything else we do is spent in “flexion”. So throughout time what will happen is the Psoas will begin to shorten. When any muscle begins to shorten all hell could break lose. Look at all the old folks, they are all positioned in forward plane this is why. Muscles will begin to pull on their Origin (where the begin). The Psoas begins to pull the pelvis down taking the entire spine with it. ALL muscles are levers and pulleys for our construction guys.

With the Psoas Major originating on the L1-L5 lumbar spine it begins to cause a torsion/torque force on the spine when it is overused. Everybody put your hands out in front of you and form two letter “C”s with your thumbs position towards you: we are making a pelvis. Now “tip” your hands forward on the same axis. This is the pull of the Psoas Major. When tight the Psoas major will result in Anterior Pelvic Tilt. Doing so it will cause: Lumbar Lordosis, disc degeneration, anterior disc bulges, entrapment of the foramina (nerve canal), and eventually can lead to Spondylolithesis (vertebras collapsing on each other). Now are you guys starting to understand the importance of keeping this muscle in check? I hope so. You should NEVER EVER have to strength your hip flexor. They are overactive and are worked excessively. Only exceptions are people with pre-existing comorbidities such as Neurological conditions , nerve damage, and other issues.

Okay so it keeps the pelvis in alignment and deloads the lumbar spine when its tissues are normal lengths. You guys are probably sick of hearing “it keeps my back healthy, I want to look good”. That’s typical bodybuilder/powerlifter dialogue. Well here is the good news for you guys. When the Psoas Major is neutral it will pull your entire spine into neutral and give you much better dimensions with all of your angles during poses.
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