Titan Gvl

July 2022 Photodump - Studio Upgrades 🥹

I take a lot of pride in the studio. I want my clients to have a premium experience and feel the love I’ve poured into this place over the past 3+ years ❤️

This month 👇

+ New 3D Jones Machine
+ Re-Organized all the accessories
+ Re-Designed Office
+ New set of DBs and KBs
+ Office Blinds (finally 😅)
+ Security Cameras
+ Lockers for Clients

There’s also another special announcement I’ll be making next week 😏

❤️ Thank you to everyone for all your support, it truly means the world!

Did you know their are three separate TRIcep heads 🤓

+ Lateral
+ Long
+ Medial

Different exercises target these separate areas.

If you would like to get a good burn of all 3– try this circuit out 🥵

*Performed on a cable tower*

Begin with a straight bar attachment:

1. 10 pronated press downs (upon returning to the ‘top’ only come up halfway to keep tension on the muscle.

2. 10 supinated press downs.

Switch to a rope attachment:

3. 10 tricep press downs (break the ropes apart at the bottom for an increased contraction)

4. 10 Overhead extensions

*Drag the rope attachment to the bottom of the tower. Grab the left handle, then right, and turn around. You’ll then extend upwards and break apart at the top*

This is the movement Josh is performing in the pic!

perform 3 rounds with a 20 to 30 second rest break in between each round.

Give it a shot and tag us to share your experience!

Myth vs Fact | Cardio Edition 🏃‍♂️

1. Cardio should always be done first.

Fact: There’s no right or wrong way for your cardio timing. An efficient way is to do 5-7 mins of warmup cardio before your training session, followed by 10-15 mins of cardio post session (this number can vary depending on your goal).

2. High-intensity interval training (HIIT) is the best way to burn fat.

Fact: Let’s make a couple things clear. After a true HIIT session, your metabolism will stay at a an elevated range for 24-48 hours. However, during this particular type of cardio, most of your cals being burned are coming from fast acting carbohydrates, not body fat. To tap into your body fat stores, low intensity steady state cardio does wonders.

3. Cardio is the best way to cancel out a "bad" day of eating.

Fact: Cardio, at its core, is a tool. You can use it for overall health, endurance, or fat loss. If your goal is to burn a surplus of calories (AKA “cancelling” a bad day of eating) you would be better off performing some heavy compound movements. For example, deadlifts, bench, or squats will give you the most bang for your buck.

4. Fasted cardio is best.

Fact: The term "fasted cardio" refers to performing cardio on an empty stomach, typically first thing in the morning. The thought process behind fasted cardio is that the body will use carbohydrate and fat stores to fuel the cardio session in the absence of a pre-workout meal, therefore aiding in weight loss or weight maintenance. Studies have shown that the difference between the two (fasted or not) isn’t largely significant.

5. Doing cardio means you can skip leg day.

Fact: Cardio is great for building endurance and improving conditioning. However, It is not meant to build muscle. In order to build any muscle in the trunk of your body you absolutely need proper weight training movements.

What other myths have you heard about our friend cardio? 🤔
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Swipe left for Josh’s before and after 🤯

We’ve been working together since October 2020. He sees me 3 days a week and has been strict on his diet and training regiment.

I am incredibly proud of him and his progress!
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The leg press is an awesome tool that 99% of gyms across the world have 🌍

You can create a full lower body workout by just moving your feet around!

What—🤯

Wide stance
+ Works the inner thigh muscles

Narrow stance
+ Works the outer thigh muscles

High stance
+ Works the glutes / hamstrings muscles

Low stance
+ Works the quads

Try a couple out and let us know how it goes! 🥳
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▫️ The Hexbar Deadlift ▫️

What is it? 👇
- A variant of the barbell deadlift movement.

What muscles get worked? 👇
- Glutes
- Hamstrings
- Quads
- Back

How is it performed? 👇
1. Stand in the middle of the bar.
2. Slightly bend your knees.
3. Hinge your hips (think butt to the back of the room)
4. Drop down until the bumper plates (weights) have lightly tapped the ground.
5. Return to standing position.

Notes 👇
- Keep your hands directly in the center of the bar to stay balanced.
- Take a big breath in at the beginning of the movement and exhale as you come back up.
- Keep your spine neutral

This is an excellent movement for building overall strength, explosive power, and burns a ton of cals! 🔥
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Work ethic cannot be taught.

This applies to any and every facet of life 👇

+ Fitness
+ Business
+ Changing Habits
+ Finances

The list goes on.

No matter what your goal is, if you’re not prepared to put in the legwork to get there, you won’t achieve it. 🙅🏻‍♂️

Some people are born with a strong work ethic and others learn by the examples around them.

If you are weak in this area, start by taking some simple steps to discipline yourself 😤

👉 For example, if you want to drink at least 64 oz of water a day, buy a 64 oz jug and drink at least 8 oz an hour. By the end of an average day, you’ll have easily accomplished this!

In order to change your life, you’ve got to be self driven. External motivation wains, internal motivation will push you on days you thought you couldn’t do it ❤️

2022 is going to be a big year for the studio! 🔥

Thank you to everyone who has been apart of growing this little space!

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This has been an awesome week for the ladies! 🤯

⬇️ 7.2lbs
⬇️ 2.6lbs
⬇️ 5.4lbs

I love seeing my clients grow and succeed 🥲

This is a busy mama that reached out to me earlier this week. 👇

Between running her successful online business and raising two kids, she simply couldn’t find what worked best for her.

Until I showed her how simple meal prep can be 🤩

I’ve enjoyed getting her texts the last few days and I wanted to share some ah-ha moments! ❤️

I ain’t even gonna apologize for how hard I’m cheesing 😆

I am so excited to FINALLY have some branded studio merchandise 🔥

I want to thank everyone from the bottom of my heart for your support throughout these last 2 years— I count myself extremely blessed ❤️

✊

I know it’s Friday and you’re tired.

You don’t want to workout.

But you choose to get up and FIGHT anyways— thank you for the reminder 💪🔥

Want a bigger back? 🧐

When you’re doing movements (such as a lat pull down) make sure you reach for the resistance to stretch the muscle!

Big stretch + Contraction = 👇

More blood flow
More nutrients
More growth

Titan Gvl updated their phone number.

Titan Gvl updated their phone number.

Want lean well defined shoulders? Get to pressing girl 💪

Remember, it’s all about form and the contraction of the muscle you’re working— not weight.

If you rep more than 8, up the weight. 😉

In need of some digestive help? 🍕

Bromelain has several benefits 👇

+ Helps treat chronic inflammation, such as allergies, osteoarthritis, sinusitis, and ulcerative colitis.

+ Improves heart health

+ Stimulates digestion

I recommend this to all my clients and anyone who is looking for a good anti-bloat option! Just pop one before your meal and you’re good to go!

You can pick some up at 💊

Footwear matters when training? 🤯

Yup 👇

When squatting
+ Elevated heel

When deadlifting
+ Flat sole

When running
+ This one can be tricky! If you have flat feet (aka fallen arch) you would do well to purchase some Motion Technology shoes.

They allow your feet to rock as you run, lessening impact and supporting your feet.

If you don’t have this issue, a solid pair of running shoes should do you well!

When you step into the gym, it’s important to center yourself and clear your mind. 🧘🏻‍♀️

Check your struggles at the door and enjoy the mental clearing effect of pushing yourself to the limit. 💪

Why are pushups a military exercise? 🪖

Coined by Mr. Jerick Revilla in the early 1900s, the push-up has remained a staple in virtually all body weight exercise programs. But why? 🤔

Benefits ✨

+ Can be done literally anywhere
+ Require no equipment (unless you want to make it more challenging like here!)
+ Works the chest, triceps, shoulders, and abs!

Variations ⁉️

1. Traditional pushup
The basic starting point.

2. Wide-grip pushup
Engages the shoulders more.

3. Close-grip pushup
Engages the triceps more.

4. Clap pushup
Improves power and explosiveness.

5. One-leg pushup
Engages the core more.

6. Dead-stop pushup
Also known as a “hand-release pushup,” this can help ease tension on the joints.

7. Eccentric pushup
Emphasizes the muscle-lengthening phase of the pushup, enabling you to change the stimulus on your muscles.

8. Spider-Man pushup
Engages the core more and improves hip mobility.

9. One-armed incline pushup
Forces the chest to work in an unbalanced state.

10. Decline pushup
Works more of the upper chest and shoulders.

11. Incline pushup
Works more of the lower chest and triceps.

What’s your go to version? 🥵

Posterior Deltoids 🎃

A great way to hit these puppies hard is by performing a "Face Pull" off a cable tower! 💪

How exactly? 👇

+ Raise the pulley cable to eye level and attach a tricep rope to the pulley

+ With hands/thumbs pointed towards you, draw the rope back like an arrow

+ Get them as close to your nose as you can (about 1-2” away)

Give this a shot and tell me how you like it! 🔥

Self confidence 🤔

+ What is it?
+ How do I get it?

It is nothing more than a deep rooted belief in yourself.

Acquiring it, is a bit more challenging 👇

You have to step outside your comfort zone and give ‘it’ your all.

Think of any time in your life when started something new.

It took dozens (maybe hundreds) of repetitious movement or actions until you gained that “I got this” feeling. 💪

But by the end, you had done it. You had instilled confidence within yourself.

The power to do it was there all along, it just took your belief to activate it 👠

Superman Hold 🦸🏻‍♂️

👉 How?

1. Lie flat on your stomach
2. Keep your core tight
3. Bring your arms and legs off the ground
4. Hold for duration of time

👉 Benefits?

+ Strengthens your lower and upper back
+ Works glutes and hamstrings
+ Increases core strength

Give it a shot and let me know how you like it!

Battle rope HIIT Training 🗡

Perform each movement for 30 seconds, take a 45 ssecondrest, and repeat!

1. Alternating Waves
2. Snakes
3. Squat Slams

How many calories do you think you can burn in 10 minutes?

How many times has this happened to you? 🤔

Let me fill you in, you’re gonna want to save this one! ↗️

So.... 👇
+ You eat the correct portion size
+ You don’t skip your cardio
+ You even get a whole gallon of water in

..... and you’re up a pound! 😠

But why? Well let me explain 👇

💩 You need to p**p
🥵 You’re dehydrated
🧂 You had more sodium than normal
🏋🏻‍♂️ You trained hard AF the day before
⏰ You weighed in at a different time
😴 You got a poor night’s rest
🍝 You had a high carb meal
😫 You’re stressed

Your body fluctuates day to day and that is 100% normal.

Digestive system backed up?

🧐 SOLUTION: Make sure you’re getting your daily portion of dark leafy greens!

When you’re dehydrated, your body holds onto additional water to compensate. You want to try and get half your body weight in oz a day! For example, a 150 lb person needs 75 oz.

🧐 SOLUTION: Get a 70¢ jug or a nice shaker cup and get all your water in 2 hours before bedtime!

Too much salt?

🧐 SOLUTION: Get that water in to help flush the excess sodium out!

Had a hard workout? The stress and micro-tearing damage to the muscle fibers induces water retention in the body.

🧐 SOLUTION: One word. Sleep. Get some nice quality rest and allow your body to do its thing and recover!

Weighed in at a different time? Your body fluctuates in weight naturally between morning and evening. Inconsistent time = Inconsistent result.

🧐 SOLUTION: Pick a day/time and stick to it!

Bad nights rest? Your body absolutely hates when you’re off your routine. During sleep, your body reboots itself. Lack of sleep will raise your cortisol levels and make your body retain water.

🧐 SOLUTION: Get a good bedtime routine. Go to sleep at the same time. Get up at the same time— your body will appreciate it!

Too much spaghetti? When we eat carbs, the energy that we do not use right away is stored as glycogen molecules. Each gram (g) of glycogen comes with 3 g of water attached.

🧐 SOLUTION: Avoid higher carb meals at nighttime.

Stressed? More cortisol = more water retention.

🧐 SOLUTION: Do more things that bring you peace and relaxation.

Tag someone that needs some love after a “bad weigh in” ❤️

Tight quads? You’re going to want to save this one! 🤩

1. Begin by standing in front of a bench (or if you’re at home— the couch)

2. Place a cushion right behind your feet

3. Place your hands on the floor like you’re about to start a race.

4. Bring one foot up to the bench, drop your knee, and relax into the stretch.

*Try and get your foot to touch your glute! 🍑

This stretch will help release tension the area around your quads and hips, ultimately improving your squat depth and making the movement more comfortable! 🦵❤️

You’ve all heard it.

“I don’t want to lift heavy weights and get bulky” 😨

Simply put 👇

Both men and women have testosterone and estrogen (our primary s*x hormones)

However, men have substantially more testosterone— and women have substantially more estrogen.

That’s what causes the variance in what happens when we lift! 💪

Ladies, if you want that tight and toned body, get some additional weight on that bar! 🏋🏻‍♀️

Meet Robin! 🙋🏼‍♀️

+ Wife
+ Mother
+ Spartan Competitor

She’s been a client here at Titan for a little over a year! 🥳

She loves her family, workout gear, and anything that supports our great military! ❤️

She’s down 20+ lbs and 15% body fat!

I am incredibly proud of her progress! 🥲

The next phase of her training will be a fun one— getting her ready for the next spartan race! 😤

The leg press is an awesome tool that 99% of gyms across the world have 🌍

You can create a full lower body workout by just moving your feet around!

What—🤯

Wide stance
+ Works the inner thigh muscles

Narrow stance
+ Works the outer thigh muscles

High stance
+ Works the glutes / hamstrings muscles

Low stance
+ Works the quads

Try a couple out and let us know how it goes! 🥳

.cindyriyad you are the bomb. Thank you so much for the kind words! 🥺 I knew we’d get along from the get-go! Thank you for being such a great early morning client! ❤️

One of my favorites 😍

Meet the Pigeon Pose 🙋🏼‍♀️

+ Elongates the back
+ Opens the hips, groin, and hamstrings
+ Relieves pressure on the lower back and sciatica

👇 How to perform

1. Get in a push up position on the floor
2. Bring your leg up and over (as pictured by our very own fabulous Leslie)
3. Come down on your elbows and allow your body to melt into the stretch

👇 To intensify

Perform this movement elevated on either a Plyo box or other soft surface!

👇 Tip

+ Don’t go deeper than your body wants you too. Your muscle fascia works like a rubber band. In order to be “stretched” it needs to be warm and done so slowly. Your flexibility will increase the more you perform this movement!

Meet Olivia 🙋🏽‍♀️✨

She’s been training here for about 3.5 weeks and has already seen changes in her body composition 👏

Her goals 👇

+ Lose 25 lbs
+ Run a mile non stop

I have zero doubts she’ll not only meet those goals— she’ll exceed them 💪

Welcome to the team! 💛

Incredibly proud of the dedication and perseverance Becca has shown this year! Her results speak for themselves ❤️

Her own words below 👇

🗣 The Before Pictures were taken Feb of this year. The After is today.

I've been working out at the gym for about 2 years. The first year was really all about me forming the habit to even go to the gym.

Excuses for not starting, for not going:

👉Going straight home from work and having more free time to play video games is more appealing

👉I dont know what I'm doing

👉I don't have a plan

👉 I don't want to spend the money

But these excuses do not outweigh the importance and NEED to invest in one self and take care of one self.

🎯 I went to Planet Fitness. $10/month. There goes my money excuse.

🎯 I dont know what I'm doing and I dont have a plan. PF offered free classes included in membership where a trainer teaches you and helps you. They even have an app that tells you all the different exercises you can do for each body part. There goes that excuse.

🎯 I'd rather go straight home and have more time to play video games. Working out was only taking 30 minutes of my time. Is that really going to make that much of a difference? No.

You need to just do it. Dont listen to the doubts in your mind. When you do it, you'll see how silly and insignificant your excuses really were. 🙌

After a year of firmly forming the habit of going to the gym, to that feeling where is has become a need that must be done, I was ready to move on. Just how one must do laundry and dishes, one must simply get some kind of workout in.

I decided to push myself forward and I signed up with a trainer. My body is different so I'm not bulking up with muscle, but my muscles are getting more toned, I'm losing body fat, and I'm getting stronger and stronger.

The mind is a powerful thing, but do not listen to its excuses 💪