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kiakhadem kiakhadem

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Kiarash Khadem  I help busy humans get lean and strong while still enjoying life + some 🍷 and 🍫 📚 MSc Kin.- Exercise Psychology 📧 kia@kiakhadem.com ⬇️coaching ⬇️

http://kiakhadem.com/

My nephew may only be 18 months old, but he knows his uncle real well. .
#AriTheLegend
#winefitness

The 1-Leg 1-Arm Dumbbell Row is an awesome full body exercise.
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Doesn’t look it, but you’ll come out of the exercise all “oh hey glutes” because the muscles of the stance leg have to be ON the entire time during this exercise or you’ll face plant. But you’ll obv. feel your arms and back as well if the weight is heavy enough.
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Susan’s second day doing these and she killed the form by maintaining a straight line from her knee to her heel and thinking about reaching to the back wall with her heel while performing the row.
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We did 3 sets of 12 per side. Give ‘em a go.
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#tbt
"Being a coach is like being a case lawyer, you've got to provide cases for the jury every week. Why are we doing this? Where did these numbers come from? How are we monitoring this?"
- Coach Dan Pfaff 📷 @altis

Here’s my good friend and client Ghazaleh performing a few reps of stability ball roll outs this morning.
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I like how she’s keeping a straight line from her knees to her ears, thinking about leading with the hips (so the hips don’t shoot back), and thinking about getting her nose to the ball, and maintaining tension in her abdominals and glutes.
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This was her third and last set but you can see the effort and focus to feel the muscles that are supposed to be engaged.
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She’s made massive changes to her physique in the last couple years and I think one of the biggest reasons is her commitment to good, controlled, and focused reps.
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Too often I see people going through the motions, kind of looks like they’re bouncing through the repetitions, and not allowing themselves to feel the muscles and build a great mind-muscle connection.
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If you’re interested in making exercises effective, not just tiring, take it slow, focus, prioritize form, and the mind-muscle connection.
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Cameo ft. Chas “What’s going on? This sounds like dance music. Bloody hell.” 😂
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PS - we did 3 sets of 8 here because these are brutal.
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[Split-Stance Cable Chop]
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This is an awesome exercise to work your abs and obliques. (As well as some hip stability and thoracic spine mobility for an added bonus)
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The split stance foot position forces your core muscles to work a lot harder.
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Set up as I have here. .
Keep your belly button facing forward at all times and find a spot on the floor to look at.
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Add a mini-crunch at the bottom of the movement.
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Sets of 2-4 for 6-12 repetitions per side.
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BONUS: exhale fully at the bottom to make the contraction more intense. Imagine the first forceful breath you have to blow into a balloon.
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Skipping is one of my favourite forms of cardio. But it doesn’t get any love. It’s not sexy, it’s super cheap (a skipping rope costs $5), but it works.
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You can go slow, go fast, and even do intervals. 💨
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Skipping offers a whole lot more than just a calorie burn. 🔥
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Skipping is great for hip and ankle stability, a great plyometric exercise (yes plyos aren’t only box jumps), balance, and coordination. I also find focusing on the rhythm is a great way for me to zone out. 🧘🏽‍♂️
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You always hear folks say “look at sprinters and how lean they are. If you want to get lean, sprint.”
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🏃🏽 Well, sprinting isn’t for everyone. It’s not for beginners and not for those who are overweight.
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You need to have a solid fitness level and have been training for a while to do high volume sprinting. Otherwise you’ll to run your body into the ground pretty quick (see what I did there? DID YOU?)
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So I say, “look at boxers, MMA fighters, and tennis players, and how lean they.” If you want to get lean.” 🥊 🎾 🤼‍♂️ .
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I believe everyone should include some skipping in their fitness programs and get good at skipping. Much the same way as we include loaded carries, push, pull, and press.
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The skill requires you to hop two inches off the ground and pass a quarter inch piece of rubber under you. You used to do this back in elementary skill but now it’s the hardest thing in your life because you haven’t practiced it.
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So before you go sprinting or doing repeated box jumps for cardio, re-learn to skip again.
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PS - an easy way to get into it is to work your way up by adding reps instead of going for a specific time. Start by getting 5 sets of 10 skips. Then increasing it every workout.
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My expensive piece of paper finally arrived!
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Big thanks to my family and friends and an even bigger thanks to my clients (past and present) for sparking my hunger to go back to school and to keep learning.
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Got another question on my mind today as I was getting my daily dose physical activity on my off-day from the gym.
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We're getting fatter than previous generations because...
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- there are more hormones in our food
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- our genetics
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- the fast food, dairy, and sugar industries just want to fatten us up.
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we're eating less organic food
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- we're eating too much carbs
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- we're not putting enough butter in our coffee
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- gluten
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OR
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It's a combination of things:
- We work more hours and exercise less.
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- We prioritize work over our own health and think of exercise as being an unproductive waste of time whereas anything that makes us money is productive.
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- We're always in a perfect climate with our A/C and heating and so our bodies aren't forced do anything to adjust.
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- Our fridges and pantries are always stocked with food so food is easily accessible. And if we don't have the food we want, we have a bazillion apps to deliver in under an hour.
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- We cook and prep less. (We order more pre-cooked, pre-chopped, or pre-mixed foods).
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- We walk less and drive more, even for the shortest of distances.
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- We have robots cleaning our floors, and machines washing our clothes and dishes.
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- We hire people to shovel our snow, rake our leaves, and wash our cars.
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- We aim to be more productive, more efficient, to do less physically demanding work, and to save as much energy as possible.
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I don't know.
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#questions #pondering #fitness #shovelingsnow #snow #toronto #fitnessquestions

This is my mom.
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3 years ago, she would teach and practice yoga all day everyday, and some cardio here and there. Never lifting any weights.
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As I learned more about the benefits of strength training for bone health in women, and considering our family history of osteoporosis, I wanted her to start lifting.
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This wasn’t easy.
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She was worried she would look like a female Arnold (not her jam)
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She was worried strength training would make her muscles tight and hamper her yoga abilities.
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And she didn’t like to go to the gym.
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So we started with a 3 day a week 30 min Home workout with bands and body weight. We then got a kettlebell and she added some weights to her exercises.
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After about three months the home workouts weren’t cutting it, so we moved her workouts to an actual gym.
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She started coming to the gym once a week and doing another couple workouts at home. After a few months she transitioned to a couple times a week. Now she’s at the gym lifting three days a week doing full body workouts and cardio two to three times per week.
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Not only has lifting not compromised her mobility, it’s improved it, and helped her with her yoga tremendously.
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She’s the most confident with her body she’s been in her life, can carry groceries from the car in one trip, and can hold my nephew for long periods of time without any issues.
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She was cool before lifting. Now she’s cool AF IMO. .
Lesson: teach your moms how to lift. .

Behold, the tiny protein snacks in my tiny hands. Two Babybels 🧀 are the easiest way to add 10 grams of protein to a meal. .
Most new clients don’t get enough protein in their first meal of the day. So we find ways of adding in more.
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And while the total daily amount of protein is important for achieving your ideal body composition, the dose per meal is quite important as well (at least 30 grams per meal is what you want to aim for). That’s the threshold that optimally sets off the cascade of events that help repair and build muscle.
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If that doesn’t make sense, think of it this way: if you have to take medicine, there’s a minimum dose you need to take for it to start working, right? You can’t take a quarter of the dose and expect it to work. Same concept applies here. .
Most people eat only one meal with a decent amount of protein. Spreading it out over more meals give you a chance to start the building effects of protein multiple times instead of just once.
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So if you’re having two 🥚 eggs for breakfast (12g protein) you add these and you’re at 22 grams. Add in your latte, mochafrappacappulinnoccino ☕️ , or a slice of multigrain, Ezekiel, or bread 🍞 with a few grams of protein and you’re close to 30g.
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Saturday thought dump.
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So much focus on the minutiae (aspartame, eating organic, putting butter in coffee, fasting, hanging upside down, alkaline this and that, eating superfoods) that we’re missing the biggest piece of the longevity puzzle.
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#saturdaythoughts #fitnessthoughts #movemore #feelgood

The three main food groups (Persian style): Tahdig (layer of crust at bottom of rice pot), rice, and meat.
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Got some Zereshk Polo (barberry rice with saffron chicken) .
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🍚 🐔 .
#carbingupforanightout

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