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Fit For Thought🎙🎧  Creator/host @alexandramarienewton #fitness #tech and #entrepreurship Subscribe + Listen👇🎧

Let’s talk about one of the most overlooked training variables that stimulates muscle growth and strengthens mind-muscle connection. Tempo! Tempo is the speed at which you perform various aspects of a rep, and is typically broken into 4 parts:
1️⃣The eccentric (lowering) phase, where the muscle is lengthening. Think lowering the weight in a squat.
2️⃣ The pause that occurs while in the muscle is in a lengthened position. How long can you hold the bottom of a squat?
3️⃣The concentric phase, where the muscle is shortening or contracting. Think ascending from the bottom of a squat.
4️⃣ The pause that occurs while in the muscle is in a contracted position. How long you pause at the top of a squat.
Instead of stacking the bar with weight, I’m using a 3x1x0x0 tempo. I like this tempo because it makes me control the weight and think about where I’m placing tension during each phase of the movement. It’s important to align and vary the tempo at which lift with your training goals. Happy training!

Strong like a mother! 5 months and 3 weeks. A woman’s body undergoes so many physical changes during pregnancy. To name a few - our pelvis is pulled into a more anterior (forward) tilt, our posture becomes more rounded through the upper back, our abdominal muscles are stretched to the max and our hip flexors can get very tight. 2-3 days a week I focus on poster chain exercises that support my changing body and build strength through the backside. Here I’m demonstrating a sumo deadlift. Instead of lifting as much weight as possible, I’ve slowed done my tempo on the eccentric (lowering) phase, moving the weight with strength and intention. Happy Mother’s Day to all the woman out there who continually demonstrate strength, love and resilience! 🌸💪

Beyond proud of my husband and dad-to-be @rightsaidross for running this year’s #sportinglife10k in support of @campoochigeas. He dedicated his run to all the moms and kids out there. Happy Mother’s Day! 🌸🤱🤱🏻🤱🏼🤱🏽🤱🏾🤱🏿#fitfam #fitdad #betterfasterstronger

The supine position (laying on your back) should generally be avoided while exercising in the second and third trimester of pregnancy, as this position can restrict or affect blood flow to the baby. But what if hip thrusters are one of your go-to exercises? Well, the standing banded hip thrust is a great exercise variation. All you really need is a secure power rack and a resistance band.
▪️Start with the band slightly lower than your hips.
▪️Sit back, extend your arms and hold onto the rack.
▪️Push forward with your hips (don’t pull with your arms) and squeeze your glutes. ▪️Remember, this is not an explosive movement. You want to feel your glutes contract.

5 months and 2 weeks strong! Warm-up set of barbell back squats. The squat is an excellent full-body, compound exercise. Including squat variations in your prenatal fitness program is great for a number of reasons. Squats will help to:
▪️Strengthen your lower body and maintain mobility in your hips.
▪️Strengthen your glutes, which will help to stabilize your pelvis and reduce lower back pain.
▪️Maintain balance and coordination as your center of gravity shifts from your expanding belly.
It’s all about listening to your body, consulting your doctor or midwife and modifying the exercise to suit your pregnancy.

Saturday morning family workout! Five months and two weeks into my pregnancy. Prepping for the arrival of our little guy includes keeping active. So proud of my husband @rightsaidross for making his health and wellness a priority. Check-out my IG stories to see a few of the glute-focused exercises I did this morning.

New episode of the podcast is out! The Starting Line: An Ultimate Guide to Running with competitive runner, physiotherapist and business woman @she_swimsbikesruns. We cover a wide range of topics, including:
🔹The biomechanics of running
🔹Whether there's a "right" or "proper" way to run
🔹How a running physiotherapist would assess your running technique and biomechanics
🔹Common running injuries and how to prevent them
🔹What to consider when buying running gear, including running shoes
🔹Alex Hutchinson's most recent book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
🔹Mindset and what defines the ultimate limits of endurance
Listen to and download the podcast Apple Podcasts, Soundcloud and Stitcher Podcasts. Links to the podcast are in my bio.
🏃🏿‍♀️🏃🏾‍♀️🏃🏽‍♀️🏃🏻‍♀️🏃🏼‍♀️

The sun is finally shinning and those running trails are calling! Get off on the right foot with the latest episode of the podcast, The Starting Line: An Ultimate Guide to Running with competitive runner, physiotherapist and entrepreneur @she_swimsbikesruns.
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Lauren has a degree in Kinesiology and Psychology, as well as a Masters in Physical Therapy. In 2015, she competed in the Ironman 70.3 World Championships in Austria, where she finished as one of the top ten Canadian women. She’s also a member of the @blacktoerunning race team and competed in this year’s Boston Marathon! With advanced qualifications in manual physical therapy techniques, acupuncture, and treadmill gait analysis, Lauren’s treatment at @the_running_physio focuses on developing specific, progressive movement patterns to successfully rehabilitate injuries and optimize running biomechanics.
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Listen to and download this episode on @applepodcasts @soundcloud and @stitcherpodcasts. Links are in my bio. 🏃🏻‍♀️🏃🏼‍♀️🏃🏽‍♀️🏃🏾‍♀️🏃🏿‍♀️

Warm-up set! As someone who’s trained for a number of years, I got the go-ahead from my doctor to continue with weight training while pregnant. My intention is to stay as healthy as possible for myself and my little guy. In addition to feel great, below are some of the benefits of weight training while pregnant. Talk your doctor, midwife and trainer and come-up with an exercise program that’s right for you. And remember to listen to your body and trust your instincts.🤰🏻
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▪️Builds muscle strength and coordination, which helps with adjusting to increased bodyweight and changes in balance
▪️Supports the joints, which are being challenged by hormonal changes
▪️Builds stamina, which many women need during labour and delivery
▪️Reduces the chances of developing gestational diabetes, toxaemia, high blood pressure, back pain and hip pain
▪️Enhances post natal recovery

As someone who’s trained for a number of years, I got the go-ahead from my doctor to continue with weight training while pregnant. My intention is to stay as healthy as possible for my little one. In addition to feelings of wellbeing and happiness, here are some of the many benefits of weight training while pregnant:
▪️Builds muscle strength and coordination, which helps with adjusting to increased bodyweight and changes in balance
▪️Supports the joints, which are being challenged by hormonal changes
▪️Builds stamina, which I’ll need during labour and delivery
▪️Reduces the chances of developing gestational diabetes, toxaemia, high blood pressure, back pain and hip pain
▪️Enhances post natal recovery
If you’re expecting, speak to your doctor or midwife and training coach and come-up with an exercise program that rights for you and your little one.
#hacksquat #5monthsstrong #fitpregnancy #fitmom #fitspo #quad #notskippinglegday with coach @steveparkhillfitness

My husband @rightsaidross and I are excited to share that we’re expecting!! We’re going to be parents?! I’m going to be a mom?! At times it still doesn’t feel real. I’m not going to lie, the first three months were challenging. I’m use to operating at 110%, but that first trimester nausea and fatigue had different plans for me. Now that I’m in my second trimester, I’m starting to find a new normal, and with each passing day I feel more and more connected to this little pea. Well technically it’s the size of an avocado, but you get my point. My goal is stay strong and active throughout my pregnancy, and I can’t wait to share what I’ve learned so far about prenatal fitness. #fitforthought #fitforlife #fitpregnancy #fitmom #fitnessmotivation #prenatalfitness #fitspo #babybump

Feels good to be back (pun intended with the hashtags)! Can you guess what’s coming up on the podcast? There’s a clue on my shirt. 😉 @she_swimsbikesruns #tbt #latisolation #fitspo #fitforthought #fit #fitforlife

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