chrismomongan chrismomongan

157 posts   2062 followers   1725 followings

Chris Momongan πŸ‡΅πŸ‡­πŸ‡ΊπŸ‡Έ  πŸ‘¨β€πŸŽ“B.S. in Exercise Science 🌐ACSM Exercise Physiologist πŸ‹οΈβ€β™€οΈPersonal Trainer/Wellness Coach πŸŽ₯ Fan of 80s Action Training Montages and Cooking Shows

As you watched my stories, you can see I've been spending time in the sauna lately. I find it a helpful modality if you're not exposed to heat in your daily life. A football 🏈 player that spends majority of his time on the field has no reason to hit the sauna after practice, but a deconditioned male who is new to exercise may find intermittent whole-body hyperthermia beneficial. The sauna has the following benefits:
- increase muscle hypertrophy by preventing protein degradation through induction of heat shock proteins, improving insulin sensitivity and massive release of growth hormone*. - Also positive effects on brain, such as increase storage and release of norepinephrine, which improves attention and focus.*
*all research was done by Dr. Rhonda Patrick, which I've heard on Tim ferriss and Joe Rogan's podcast. Obviously, I just started doing it so I can't claim wonderful results personally but I like to experiment new stuff. Enjoy this selfie 🀳 and respect the K-Pop hair.
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Leg/chest/biceps workout w/ @baolarina --------------------------------------------
I'm starting to train legs more in the 10-12 rep range so a lot of the powerlifting training I did in the spring isn't necessarily translating. I get tired after doing 5 reps of squats no matter the weight lol. To me, squats are one of the most functional exercises for all ages, especially for older adults. For a severely deconditioned person with a bad diet whose max squat is just getting off the toilet 🚽 , getting them on a squat program would be highly beneficial to their quality of life. To me, it's about identifying people's goals and then prescribing the appropriate modality. There is a statistic that correlates leg strength with mortality because as you get older, if you fall, will you have the strength to get up? Probably not πŸ™. So in conclusion, squats are good βœ….
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#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #healthy #instahealth #strong #motivation #instagood #determination #lifestyle #getfit #exercise #squats

My philosophy on life is centered around balance. When I think about my priorities, I think of three things:
* Body
* Mind
* Spirit
I never get too consumed by one or the other, I find all three equally important. Regarding the body, I workout to maintain this meat πŸ– vehicle πŸš— that I have been given. It is what allows us to move in this physical world and the fact that people mistreat their bodies is fascinating to me. We all come in all shapes and sizes. Some people are genetic Porsche 911s while I am more of a Ford Fiesta. While you may not have the long muscle bellies to be able to be competitive on the Mr. Olympia stage, you should feel obligated to maintain the one body that was given to you in this life (unless you believe in the afterlife). It's easy to skip oil changes and not keep up with repairs (sticking to analogy) but soon enough it will catch up. As for mind and spirit, I continue to keep learning and keep questioning my purpose and existence. To me, spirituality is an individual endeavor and it is something you must figure out on your own. It is something you must earn and shouldn't be inherited. So in closing, take care your meat, learn and question your existence.
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Village burger πŸ” with pepper jack πŸ§€ + jalapeΓ±os + village sauce + lettuce/tomato
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#burger #food #foodporn #yum #instafood #followback #yummy #instagood #sweet #dinner #lunch #tasty #delish #delicious #eating #foodpic #foodpics #eat #hungry

Deadlift and Back/Biceps workout
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Started to stretch and my hamstrings and erector spinae felt really good so decided to work up to a heavy single. Did 315, 340, 365, 390, 405 today. Felt good to hit 405 PR at my lowest weight. Rewarded myself to some village burger πŸ” and will take all of Sunday and Monday to rest and recover. Can't wait to start eating more calories this fall so I can increase my deadlifts. Shout to @fitlyfe.fatlyfe for the ups.
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#instafit #motivation #fit #followback #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #grow #focus #dedication #strength #muscle #deadlift #sabodeadliftshoes #sweat #grind

Downward facing dog 🐢 with stacked hips or one-legged downward dog 🐢 ----------------------------------------------
When I first did Yoga, it was a way for me to do something on my newly acquired rest days (before I only took one rest day). It was something foreign to me and still is. Flexibility and balance is such a struggle for me, lifting and strength is easy. It would be easy to tell clients to do something they're not comfortable doing, like working out, while I stick to just doing what I'm comfortable doing. As you see my form isn't perfect but I know it's making me better and I honestly feel better. Yoga has done wonders for my lower back and my posture. I do yoga as a dynamic warmup sometimes. This variation opens up my hips, lengthens my spine, helps flex and extends shoulders, and stretches my hamstrings. Great warmup for squats and deadlifts.
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#health #fitness #fit #followback #Yoga #fitnessaddict #fitspo #workout #mobility #gym #train #training #thisisyoga #health #healthy #instahealth #active #motivation #exercise #determination #downwarddog #yoga

Today's leg workout.
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Newest thing I've been focused on is slow negatives. I've always kinda done them but not focused on them as much when I was doing powerlifting programs. The common gym goer that isn't competing in a sport typically just wants to get that lean look or what girls like to refer to as "tone". All that refers to is an increase in lean muscle while lowering body fat. One of the main concentrations should be muscle hypertrophy. All it takes is you lift a load and your body has no choice but to adapt to the stress you put on it. The body is amazing, if you expose it to good stress, exercise, it will adapt by increasing muscle. If you expose it to bad stress, like unnecessary road rage and being mean to people, your body will adapt by storing fat for energy and giving your face permanent RBF. Start to practice slow negatives by imaging lifting weights as slow stretching with a load. Then eat a good meal and rest. Pretty simple but we all know our minds make it more complex...
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#instafit #motivation #fit #followback #fitness #gymlife #legday #squat #flex #instafitness #gym #trainhard #grow #focus #dedication #strength #ripped #swole #muscle #shredded #sweat #grind #lifestyle

Been out of school for about two weeks and now that I'm done, time management is my biggest priority. Back to working full-time to pay the bills and getting back to that adult life, it's more of a challenge to get in a good workout now. I'm a big fan of Dorian Yates and his whole philosophy on training. If you're working out πŸ‹ for hypertrophy, then it's all about the intensity of the workout. Hypertrophy is just your muscles adapting to stress. To do that you need quality workouts followed by quality food and rest. That concept was foreign to me until recently. People think they're proving something by lifting 7 days a week but it's doing nothing for ya mate (Dorian voice). Workout hard for an hour and allow the muscles to grow. In the meanwhile, enjoy my workout today with this wonderful DMX track....
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#instafit #motivation #fit #followback #fitness #gymlife #grindout #flex #instafitness #gym #trainhard #grow #focus #dedication #strength #ripped #muscle #deadlift #sweat #grind #lifestyle

Today's push/pull workout.
* bench press 205x5, 185 4x8
* Incline DB Press
* Bent over pronated grip row
* Cable flys
* Pull ups
* Seated rows
* DB pullovers
Attempted to practice being inverted. All of sudden had a bunch of people giving me feedback. I used to cringe at people approaching me with advice but I've turned over a new leaf πŸƒ. I'm really starting to adopt a Socratic method to my training and start to listen to people's opinions and advice. Doesn't necessarily mean I'll blindly follow but at least be more open to maybe learning something rather than shut them out. In the meanwhile, maybe I should practice headstands at home 🏑.
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Down 1% from last month. Kinda feel like I've been reaching a plateau, but realizing there still a lot more tweaks I can make to my diet and cardio that I just didn't want to do. Kinda had a sudden burst of self motivation to get to 10% bf again like I was last summer so stay tuned.
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#health #fitness #fit #followback #workout #bodybuilding #gym #train #training #health #healthy #active #motivation #determination #lifestyle #diet #getfit #exercise

Woke up stupid early to run πŸƒ a 5k this morning. It was Myredith's first one so it was a fun experience. Did zero preparation for this so now currently in bed sore and tired AF. It was fun seeing @sam_huh and @cristianaalexandra. Sam and I are competitive so at the end after walking most of the time we sprinted the last 100 meters. He won but I think he almost knocked over some old ladies to claim his victory. At least I won the pose off at the end with my mental warfare, veteran knowledge of angles, and using my girlfriend as contrast to show my size and development....jk lol πŸ˜‚. Good times!
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#run #runner #running #fit #runtoinspire #furtherfasterstronger #seenonmyrun #time2run #instafit #happyrunner #5k #runners #fitness #followback #workout #cardio #training #instarunner #instarun #workouttime

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