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Perseverance Today, I'd like to share some thoughts about a trait that is absolutely essential to transforming your body and heath. Perseverance. This is a trait that's accessible to pretty much all of us. The willingness to "stick with it." The grit to keep going when things get a little uncomfortable or when obstacles come your way. In truth, I think most all of us have this trait … but most only apply it when they’re doing something that has great importance to them. Let’s face it … nothing in life worth having is easy all the time. But when the thing we want means a lot to us, those obstacles aren’t nearly as likely to hold you back. So, let me give you a few thoughts on Perseverance that may be of some value: There will be challenges along the way. Know that going in and just accept that if you want the highs, you need to be willing to navigate the lows. Along those same lines, seeing those challenges as ‘the price’ has always helped me. Knowing that we might be willing to do what others won’t makes the process more meaningful and the goal that much more important. How we handle adversity dictates much of our success. The longer you spend dwelling on the last loss, the more it distracts you from the opportunity at hand. Embrace the challenges and don't beat yourself up over the failures. If your day got away from you and you couldn't make it to the gym, do 20 minutes of movement at home. If you went overboard on your cheat meal, reel it back in. If you indulged at dinner, try fasting until lunchtime the next day ... or ask your trainer or coach for a healthy detox plan to follow for a couple of days to get back on track. But whatever you do, don't give up. Perseverance is the price of admission to everything that’s truly important to you.
Exercise Physiology ➡️ In a nutshell Physical activity is essential for our personal wellbeing 🤗 Prescribing a well-structured and appropriate exercise program is key for the prevention and management of a range of health conditions; as well as preventing back pain, protecting joints and improving balance 💪🏼 With extensive knowledge and understanding of the body, our Exercise Physiologists work on increasing function and quality of movement. We also work with clients who may be affected by: 🔘 Type 2 Diabetes 🔘 Chronic Fatigue 🔘 Osteoarthritis 🔘 Fibromyalgia 🔘 Hypertension 🔘 Musculoskeletal Injuries 🔘 Tendinopathy At CSW, we offer extensive testing for the assessment and management of many common conditions as well as movement competency and running fair analysis for sports based performance 🎾🏀⚽️🏑⛳️ Interested in learning more about our EP services? Call for a chat on 9528 4340 or visit our website (link in bio). Team CSW xx @ronniehampel @rebeccabryce.aep @bednarski95 @janenailonphysio #exercisephysiology #exercisephysiologist #sportscience #exercisescience #melbournefitness #melbourne #melbournehealth #prevention #sportstherapy #sport #performance #power #athletics #athleticdevelopment #speed #agility #exercise #conditioning #mobility #training #sportsperformance #strengthtraining #training #selfcare #fitspo #selflove #youvegotthis #ep #exphys #empowerdevelopthrive
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5-15-21 Lower Strength- Week 7 PAUSED Squat 365 x 6 (first video) 385 x 6 (second video) 395 x 6 275 x 1 [0:10 paused] Isometric Hip Adduction- 6 x 1:00 Isometric Hip Abduction- 4 x 1:00 Single Leg Calf Raise- 2 x 15 each leg Single Leg Glute Bridge- 2 x 12 each leg Seated Calf Raise- 5 x 12 Standing Calf Raise- 3 x 12 Glute Circuit (3 rounds, 0:15 timed rest) Incline Single Leg Glute Bridge- 0:45 each leg Hip Abduction- 0:45 each leg Abs Plank- 2 x 1:00 Weighted Crunch- 3 x 8 Cardio Bike- 5 minutes (warmup) 5-14-21 Upper Strength- Week 7 Overhead Press (superset 4 x explosive jump variation) 155 x 5 (third video) 165 x 4 (fourth video) 175 x 3 185 x 2 195 x 1 Drop Set 90 x burnout 70 x burnout Deadlift (top paused) 475 x 5 (fifth video) 495 x 4 (sixth video) 515 x 3 535 x 1 [0:15 top paused] Top Hold 225 x burnout 135 x burnout Dumbbell Bench Press- 3 x 15 Accessories Rear Delt Fly- 3 x 10 Tricep Dip- 3 x 10 Preacher Curl- 3 x 10 each arm Lateral Raise- 3 x 8 + 0:15 iso hold Grip 0:45 timed rest Farmer Walk- 3 x (1/8 mile) Abs Suitcase- 2 x 15 Use the link in bio or promo code “T20SMandigo” for 20% off a variety of great supplements, apparel, and accessories from @redcon1 #powerlifting #weightlifting #deadlift #squat #benchpress #anime #calisthenics #fitness #pushday #pullday #legday #glutes #fitspo #fitnessmotivation #angel #getfit #crossfit #exercisetime #motivation #gymmotivation #gains #protein #workout #exercise #breakdance #bboy #bboying #nutrition #strength #training
2-24-21 Pull Strength (sustain training)- Week 1 Deadlift (strapless) 365 x 3 415 x 3 445 x 2 (fifth video) 465 x 1 (fourth video) 485 x 1 (third video) 505 x 1 (first video) 485 x 1 (second video) Barbell Curl (0:40 Timed Rest) 70 x 6 70 x 6 70 x 6 70 x 6 70 x 6 70 x 6 70 x 6 70 x 6 Weighted Dead Hang- 3 x 0:45 Pinch Hold- 3 x 0:30 Pull-ups Body weight- 3 x 10 25 lb weighted- 3 x 5 35 lb weighted- 3 x 3 55 lb weighted- 3 x 1 Rotator Cuff Circuit Pull-Apart- 6-0:40-6 Wall V- 5 (0:20 reps) YTW- 3 x 3-0:45-3 Abs Isometric Hanging Leg Raise- 3 x 0:30 Lower Hypertrophy- Week 1 Warmup Single Leg Calf Raise- 3 x 15 each leg Hip Abduction- 3 x 15 each leg Bosu Ball Glute Bridge- 3 x 20 Squat (superset 4 x explosive jump variation) 4 x 26 Hip Thrust (superset 4 x explosive jump variation) 4 x 11 Accessories EZ Bar Squat on Bosu Ball- 3 x 12 EZ Bar Bulgarian Split Squat- 3 x 10 each leg Single Leg Glute Bridge- 3 x 12 each leg Isometric Single Leg Calf Raise- 2 x 0:30 each leg Abs 12 minutes 2-25-21 Lower Compound Strength- Week 8 Front Squat 225 x 2 275 x 1 (ninth video) 305 x 1 (eighth video) 340 x 1 (seventh video) 355 x 1 (sixth video) Squat 315 x 1 365 x 1 405 x 1 (tenth video) 455 x 1 Leg Extension (0:20 rest) 10 x 10 Single Leg Glute Bridge- 3 x 12 each leg Single Leg Calf Raise- 3 x 15 each leg Seated Calf Raise- 4 x 15 + drop sets Hip Abductor Circuit (3 rounds each leg) Side Leg Raise- 6 Isometric Side Leg Raise- 0:45 Abs Crunches- 3 x 1:00 AMRAP Leg Raises- 3 x 1:00 AMRAP Use the link in bio or promo code “T20SMandigo” for 20% off a variety of great supplements, apparel, and accessories from @redcon1 #powerlifting #weightlifting #deadlift #squat #benchpress #anime #calisthenics #fitness #pushday #pullday #legday #glutes #fitspo #fitnessmotivation #angel #getfit #crossfit #exercisetime #motivation #gymmotivation #gains #protein #workout #exercise #breakdance #bboy #bboying #nutrition #strength #training