Single arm dumbbell rows, an exercise that
is a great back workout for the upper and lower back. This exercise is primarily using the lat muscle which is a broad, flat muscle of the back that stretches to the arms. It's also considered a respiratory accessory muscle, aka it helps breathing. By focusing on the arm, you are able to work on multiple muscles and it allows you to lift higher. You just need any type of platform to lean on, bend over and place your same side leg and hand on the bench so your body is parallel with the ground. Reach down with your dumbbell in the opposite hand, arm extended, keeping your back straight, and bring the dumbbell to your chest. Concentrate on using you back muscles to engage the lift instead of your arm. Lower the dumbbell until your arm is fully extended and repeat.
Rocky Top Fitness
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Certified personal fitness training located in Friendsville, Tennessee, and surrounding areas.
08/03/2022
Do you get enough protein?
Muscle is the most metabolically active tissue in the body and protein feeds the muscle. Protein is a macronutrient that will help build muscle, repair tissues, and create enzymes and hormones. Protein is made up of amino acids that will help you preserve lean muscle tissue and feed the muscle. This is why a good protein powder can aid in weight loss and help to tone muscles, because we working on fat loss, not weight loss. It can also help increase your overall metabolism and that can lead to further fat loss when done correctly. Most people do not get enough protein every in their diet and there are plenty of sources to supplement it. Consuming a protein shake after your workout and at times throughout the day, can help with your fitness goals as well as your diet goals.
Basic Park Workout
No weights or equipment needed, just find a bench and you're good to go. Incorporate rounds in between walks or runs for added calorie burns.
3 Rounds x 10 Reps Each
06/22/2021
This past weekend I got to meet so many awesome people that constantly inspire me to be a better person and push myself to new limits. Even met the athlete/trainer I look up to the most Claire Thomas of CPT Fit Co. 🙌🏻Genuine, authentic, nice people, looking to make this world a better place. I learned a lot about myself, what I am capable of, and how to keep elevating my passion for fitness and helping others find comfort in a healthy life. I am excited for the next chapters in my life and cannot wait to see where this path will take me. Thank you 1st Phorm Andy Frisella and Sal Frisella for an amazing event and I hope we are able to make attending a tradition ❤️💪🏻
Hey everyone, I finally have a website up and running 🙌🏻 Shout out to those that have already shared and a big, advanced thank you to those of you that will pass it along!
www.rockytopfit.com
Personal training in gym or at home.
01/27/2021
Patience.
01/12/2021
This is the number one rule in the gym. Etiquette. It is a must. In its simplest form, it is respect for the others around you. Responsibility for equipment and putting it back where it belongs doesn't take away from your workout, but it does take away from your reputation in the gym. It's frustrating when you have to look for equipment to use because it is not where it was supposed to be. Equipment laying around randomly and not placed back on a rack, can become a trip or fall hazard as well, causing a fellow gym member to be injured. If you're "strong enough" to load a bar, you're "strong enough" to unload it. The next person may not be able to use the equipment if they cannot lift the same weight, putting them in a position to possibly get hurt trying to re-rack the weights. It is simply an example of sheer laziness and disrespect towards others in the gym.
**For bonus points, if you find a weight somewhere it shouldn’t be, even though it isn't yours and you don't intend to use it, put it back where you know it should go. Not only are you simply being a good person and correcting a wrong, someone else could witness your act and inspire them to act in a similar matter. We learned this in Kindergarten.
01/06/2021
This year I want you to take responsibility for your health. If we learned anything from 2020, it has opened our eyes to the importance of our health, both mentally and physically. You have the choice to workout and eat healthier, no one else is in control of that. Not being able to afford a gym membership is not an excuse. Not being able to shop at a health food store or purchase supplements, is not an excuse. Many exercises can begin at home with simply being active, with no equipment needed. Going for a walk, throwing a ball for your dog, taking your kid to the park.... there are endless opportunities available to get in shape, you just have to want it and you have to make it a priority. As for eating better, it's as simple as being aware of your food and beverage intake and making wise decisions. Stopping eating out. Learn a new recipe. Make a list for the grocery store and stick to it. Start replacing your soda with water every now and then. You don't need to buy into all the new diet fads to eat healthy. You don't need to buy the miracle tummy cream. But it all comes back to awareness and YOU wanting this for yourself and for those around you. Those that depend on you. Those that are counting on you to deliver the best version of you. You are in control of your health. You are in control of the best you.
12/31/2020
Why excuse yourself from another day of working out when you can start today. Everyday you put it off, is one more excuse for yourself and puts you one more day behind. A calendar should have no effect on your goals. You can start today by simply going out for a walk around the block and getting your body moving. It all starts with that first step, even if it's baby steps. Every step is a push towards a healthier lifestyle. Whats the best version of you? A healthy you. You have one body, so make the most of it and do it for yourself.
Arm exercises.
Ab exercises
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Maryville, TN
37801-37804