anthonyhickeyfitness1 anthonyhickeyfitness1

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Anthony Hickey  Father to a beautiful girl. PT @ Raw Gym. Amateur Boxer. Eat Well. Train Hard. Enjoy life.

When you finish a long ass week in work and you’re off the weekend. Solid week of work, and a solid week of training done. Enjoy the weekend folks.

A CrossFit consultation.

You heard it here first. Hope you enjoy..
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Yours sincerely. Anthony Hickey.
Personal Trainer. Life coach. Health Guru. Animal Lover. Plant Based Specialist. CrossFit Enthusiast. Lactose intolerant. 100m under 9 community games champion.

Seated Cable Face Pulls..
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I always done these with a different grip than the one shown in the video. I would grab on, pinky first and pull with a rear delt row movement. Got a good tip of @sc_fitness_nz to swap the grip, to thumb first, and as I pull, rotate the shoulder slightly. The rope should come right towards the forehead. 100% the range is much better and you definitely bring the traps in more too..
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10 years in the game and still picking up little tips along the way. You can never know too much.

I turned into Tonyas ma.

If you can’t use your body, to train your body, then you don’t understand your body.

People can over complicate everything. Food being one of them..
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Over the years training I always made notes of different foods and how my body responded to them. Always remember that what works for someone may not work for you. A certain food that someone else may swear by, may not do the same thing for you, it’s how we are designed. You need to pay attention to what your body tells you..
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Over the last few years I’ve always known what I need to do to start shaping up a bit more. And if you seen a previous post, I started monitoring my food properly for the first time in a few years..
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I set a target of trying to put on roughly 3-4kg of good muscle. For this I need to hit roughy 3000cal a day. And honestly one thing I forgot was how hard that is to hit when you try keep the food as clean as possible..
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By no means am I eating as if I was “ on prep “. However I am after consciously fixing my eating habits. And I definitely find it easier to have a target to aim for rather than just eating for the sake of eating..
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It was a small change but one I knew needed to happen.

Plate Loaded Row ( single arm )..
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There is a huge difference between swinging out of a machine, and controlling a movement..
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On this lift I’m allowing my shoulder to drop forward and increase the stretch on my lats. As I pull back, I try to make sure that at the point of my shoulders squeezing together, that my back is flat and my chest is close to the pad..
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I take no rest between each arm going from left to right, but rest for 30 seconds once both arms have been worked. I always start on my weakest arm, and just match them reps I hit with my stronger arm..
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I also use the mirror to make sure the shoulders are level.

Buds for life.

3 out of 6 of us. Me and my 2 sisters. 14 year gap, but always close.

When tempo control gets out of hand.

Started tracking my food properly for the first time in 3 years..
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I tracked my food for 2 years consistently and over that time became much more aware of what foods I needed to eat, portion sizes, macro splits for certain results, and foods that agreed and disagreed with me. I believe everyone at one point in their life, especially if you train, should track food and become more aware of the foods they eat. People say it’s time consuming when really it’s not, it takes probably 2 minutes after each meal or 10 minutes at night to go through everything you’ve eaten. There are apps now that do 80% of the work for you. That’s not time consuming..
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I have a calorie target now to aim for every day, and a certain macro split I need to hit. I won’t just consume calories for the sake of hitting my target. I’ll keep my food simple with good clean cut meat, lots of greens, and keep my carbs for around training times ( more than likely basmati rice ). Fats will be eaten with nearly all meals too..
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Now this is specific for me and as I have done this before I know that it works for me. If you feel the one thing you let yourself down on is your nutrition, I would advise you to contact a nutritionist and get it sorted ASAP. It will be the one change that will make the biggest difference for you I would guarantee that. Gyms are full of people who do all the training, but nothing outside of the gym..
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I think most people believe eating “ clean “ means really restricting yourself. It’s far from that. And never knock something until you try it. Or say it’s too hard to follow, before you try follow it.

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