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Josh Gangaware  -NSCA Certified Strength & Conditioning Coach -Slash Fitness Coach -online coaching ⬇ -email: irongangfitness13@gmail.com

http://www.slashfitpro.com/

I love this thought by @drjohnrusin. Whether it’s recovery from a single bout of exercise, a week of exercise, or coming back from an injury, you aren’t getting the most from it by doing nothing; In most cases, you’re actually doing more damage. .
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You should be putting just as much though and effort into your recovery as you do your workout. There are a number tools/modalities you can use (foam rolling, mobility/stretching/yoga, massage, cryotherapy), just make sure you have a plan for it, just as you would your workouts. .
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I’ll post some examples of recovery work you can easily start to incorporate throughout the week, so stay tuned and let me know what you think!
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#fit #fitness #recovery #mobility #stretching #foamrolling #injuryprevention #performance #workout

Great post from @myoleanfitness. If you’re having trouble getting leaner and find yourself gettin stagnant in your progress, maybe you should consider keeping your nutrition on a tighter leash. .
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#fit #fitness #nutrition #diet #weightloss #fatloss #goals #lean #shredded #macros #iifym #calories

Celebrating Valentine’s Day a couple days late with this amazing lady!
#valentinesday #myforevervalentine #datenight

These 2 videos demonstrate 2 of my favorite activation drills before deadlifts. There are plenty of other drills that can be used as activation drills, but I’ve found these 2 to be the most effective for me. .
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The first drill is a banded hip hinge. The band around the hip is useful for a couple different reasons. First, it helps “grease” the hinge pattern; as long as there is tension on the band as you get into position, the band will pull your hips back, just as they should in a proper deadlift. Second, the bands provides enough resistance to give a solid contraction in the glutes and hamstrings, without completely overloading those muscles. Perform 2-3 sets of 12-15 reps. .
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The second exercise is one that I think is often over looked. Most of the exercises that we perform in a regular session are performed in the sagittal plane, or forward/backward. Moving laterally, especially through the lower body, is rarely performed, but can be super beneficial. Not only does it get the hip abductors working, but it should also mobilize the adductors on the inner part of the leg, which are notoriously tight for most people (myself included). These side lunges provide that lateral movement that is missing in the rest of my program and loosens up my hips. Perform 2-3 sets of 10-12 reps per leg. .
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Just like I mentioned yesterday in my shoulder warm up post, take these exercises seriously, and perform each rep with intent, and you should see some marked improvements in performance and movement. .
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#deadlift #legday #strength #strong #powerlifting #bodybuilding #warmup #injuryprevention #hips #hipmobility #glutes #activation

So I was an idiot and forgot to record my bench session from yesterday, but it actually turned out to be a blessing in disguise. I’ll post the workout at the bottom, but this gives me an opportunity to go over something that’s super important to me. .
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Over my years of training I’ve had countless clients/members complain about shoulder pain. I touched in this topic a little bit yesterday, talking about how strengthening the back can help with shoulder issues. Today, I’m going to cover a proper shoulder warm up to keep them healthy. .
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Instead of grabbing a pair 5 pound plates and haphazardly going through arm circles and external rotations, go through these 3 movements and perform with the same intent you would your actual workout. .
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Exercise 1: set a bench to a slight incline and grab a light weight in each hand. Start with a wide row, pulling the elbows up and out slowly. Then externally rotate the shoulder to bring your wrists directly above your elbows, then slowly press overhead. Slowly reverse each action back to starting position. Slow and controlled in the key here. Perform 2-3 sets of 8-12 reps. .
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Exercise 2: Use a light band/s or cable attached at chest height. Keeping an upright torso and straight arms, pull the handles back behind your hips. Hold for a second, then slowly release to start position. Perform 2-3 sets of 12-15 reps. .
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Exercise 3: Use a lighter band/cable than exercise 2. Grab with an underhand grip and elbows tucked into your side. While keeping your elbows tucked, rotate your hands from the front of your hips, to the side. Hold for a second, then return to starting position. Perform 2-3 sets of 12-15 reps. .
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This whole warm up should only take about 5-10 minutes, but will be extremely useful in maintaining shoulder health. And I’ll say it again, make sure you take this warm up seriously and perform each exercise with intent. .
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Let me know what you think!
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#fit #fitness #warmup #prehab #shoulders #shoulderhealth #injuryprevention #workout

Here are a few easy tips for eating healthy snacks throughout the day. These are the times when a lot of people get themselves into trouble, either because they aren’t sure on what a healthy snack is, or because they just skip it all together, then overeat at the next meal because they are extra hungry. .
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#Repost @precisionnutrition with @get_repost
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A couple of our favorite healthy snacking tips. 🍏🥒🍙🍿🧀
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🏃🏽‍♂️🏃🏽‍♀️Busy folks, what are your favorite strategies for keeping hunger at bay while you're on the go?💨
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#fit #fitness #nutrition #nutritiontips #diet #snack #health #healthy #healthysnacks #weightloss #fatloss

Some clips from my back/bicep workout yesterday. Nothing fancy here, just putting in the work to get stronger. .
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I think working on the back is super underrated when it comes to strength/physique/injury prevention. .
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It’s nearly impossible to gain any appreciable strength without a strong back. For the big 3 power lifts (squat, bench, deadlift) back strength is paramount for maintaining proper positioning and carrying heavy loads. .
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For physique, a big back gives your a well rounded, full figure. It will also give your chest more pop because you have better posture. .
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Finally, a strong back can play a huge role in shoulder health. The bigger back muscles can keep your shoulders in proper position and protects the smaller muscles in the shoulder from taking the brunt of the load. .
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Regardless of your goals, take your back training seriously! .
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#fit #fitness #back #backworkout #workout #strong #strength #powerlifting #bodybuilding #injuryprevention

Happy Valentine’s Day to this beautiful lady! I love you more than anything!

Here are a few clips from my squat workout yesterday. The program called for back squats, working up to a top set of 8. However, my left hip has been giving me issues, so I adjusted. Instead, I went with Bulgarian Squats with a landmine, and my hip felt fine. .
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This concept is huge for me, for 2 reasons. First, even when I have an injury, I try to find ways to work around it. Simply taking time off isn’t an option, and in most cases, I see this option as a detriment. When you take time off, now you not have an injury, but you become detrained, which can lead to further imbalances/injuries. Finding ways to work around injuries can help speed up recovery and get you back quicker. .
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Second, just because I injured myself squatting, doesn’t mean I’m never going to squat again. A big mistake I see from a lot of people is that they get injured performing a certain exercise, then they never want to do that exercise again. For me, my injury means I was moving improperly through my squat, so I want to go back and make sure my form is in proper order so this doesn’t happen again. I think a lot of people would fare better by taking this approach. Just because you injured your back deadlifting, doesn’t mean you should never deadlift again. It just means you should learn how to perform the movement properly, and increase intensity slowly to build up the supporting musculature. End rant!
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Workout went as follows:
Bulgarian Squat- work up to top set of 8/leg
Bulgarian Squat- 3x8 (10% less weight)
Landmine Front Squat- 3x10
DB Front Rack Lunge- 3x8/leg
TRX Hamstring Curl- 3x10
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Let me know your thoughts and squat on!!
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#fit #fitness #powerlifting #bodybuilding #workout #strength #strong #injury #injuryprevention #squat #legday

Low back/hip reset:
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Most of us have experienced low pain at some point, especially those of us experienced in lifting heavy things. Here are few dead bug variations to help reset the hips/low back. I suggest using these as a warm up on any lower body day, even if you aren’t injured, because you’ll still get benefits in core strength. .
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These videos progress from most basic to most challenging. Begin with the basic version, then move to the more advanced once you become proficient in the basic moves. .
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These should be performed in a low and controlled manner, focusing on breathing and bracing the core through the movement. You should exhale as your arms/legs extend, then inhale back into starting position. .
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Give these a shot and let me know how they work for you! .
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#mobility #stability #lowback #lowbackpain #backpain #backfix #warmup #workout #injuryprevention #fitness #fit

Happy first birthday (party) to my little princess! .
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#birthdaygirl #birthday #birthdayparty #firstbirthday #oneyearold #dad

Do you experience any shoulder or neck pain? Give these mobility drills a shot. .
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Often times, shoulder/neck dysfunction stems from other areas in the body, predominantly lack of mobility in the thoracic spine. These drills help mobilize the thoracic area to help take stress off the surrounding structures (shoulders/traps/neck). .
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Complete 10-12 reps of each drill, and you should be done in about 10 minutes and on your way. .
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Give these a shot and let me know how they work. .
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#mobility #stability #shoulders #shoulderhealth #fit #fitness #workout #warmup

Lateral knee stability is a huge component of knee safety, both for athletes and general population exercisers. Creating a stable knee helps avoid injuries and can help improve performance, by being able to transfer forces more efficiently through the lower body. .
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This video demonstrates a great drill to help fire up the glutes to protect against the knee collapsing in (either during lunges or squats and their variations). The band pulling on the knee forces the glutes to activate to keep the knee in line. .
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As a warm up, perform 2-3 sets of 15-20 reps/leg. .
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Give these a shot and let me know what you think!
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#stability #mobility #injuryprevention #kneeinjury #knees #warmup #exercise #safety #athleticperformance #workout #fitness #fit

Happy 1st birthday to this amazing little girl! You’ve changed my life for the better in so many ways, it’s impossible to describe. .
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#dad #dadlife #babygirl #1stbirthday #oneyearold #babyeaglesfan #babychampion

Just going to leave this right here.
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#Repost @aworkoutroutine with @get_repost
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Want to lose weight really fast? As in, like, 10 pounds lost in a week? Maybe 2 weeks?
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If so, THAT'S TOTALLY DOABLE!!
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Unless, of course, you want that weight to be body fat.
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Because that shit ain't happening.
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Follow @aworkoutroutine for more amazing tips!
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#dieting #detox #detoxtea #juicecleanse #juicefast #weightlossjourney #weightwatchers #myfitnesspal #myweightlossjourney #weightlosshelp #weightlosstips #fitness #fitspo #fatloss #fatlossjourney #mealplan #losingweight #fastweightloss #lose10lbs #diet #goalsetting

#Repost @precisionnutrition with @get_repost
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This is one that I have difficulty with, myself. It may be tough for some of us to get enough sleep, but it is super important for your fitness goals, and health in general. Check out these tips for getting better sleep. .
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It's worth repeating over and over again... sleep is SO important.
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Here are some of our best tips and tricks to maximize the quality of your 💤 .
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#sleep #bed #energy #fitness #fit #goals #health #healthy

It doesn’t matter how strong or powerful your muscles are, if you don’t provide the body with a strong, stable structure (joints/core/stabilizers) you’ll never be able to utilize the full capacity of those muscles. .
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#Repost @perform_better with @get_repost
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#Repost @pbaustralia with @get_repost
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Use your movement patterns. 🙌🏻#graycook #performbetter #fitfam

#Repost @axiomfitnessacademy with @get_repost
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Having trouble getting into proper squat positioning/depth? Give these 3 drills a shot before your next squat session. .
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These drill address a couple major areas of tightness that can hinder the ability to reach proper positioning in the squat, which can lead to dysfunction and possible injuries over time. .
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The first 2 drills address the adductors, which tend to be an area in tightness for most people. When this area is tight, it blocks the natural external rotation of the hips, and won’t allow the hips to “clear” out. .
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The third drill focuses on the calves/Achilles/ankle dorsiflexion. Any tightness in this area limits the range of motion through the ankle, which could cause you get get up on your toes on the descent (no good), or have rely too much on the hips/hamstrings (basically turning a squat into a good morning). .
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Spend a good 5-10 minutes before your session getting warm and mobile and see how the quality of your squats improve!
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#personaltrainer #personaltraining #fitpro #fitnesspro #fitnessfix #fitnesstips #fitnesspros #dynamicwarmup #ankle #hips #mobility #squats #nasm #nsca #acsm #ace #boca #bocaraton #deerfieldbeach #delraybeach #ftlauderdale #miami #westpalmbeach

#flashbackfriday with my little girl during the @philadelphiaeagles win to get us to the @mnsuperbowl2018! Biggest eagles fan in the making!
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#eagles #philadelphia #philadelphiaeagles #football #footballdad #prouddad

Check out this clip from Tuesday’s barbell class. We lift heavy, and we lift safely. Come get strong, lean, and move better with us every Tuesday/Thursday at 6:30pm and Saturday at 9:30am @slashfitness!
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#fit #fitness #lift #strength #strong #girlswholift #guyswholift #powerlifting #bodybuilding #workout

I want to give a huge shout out to my “boss ladies of barbell” crew! The OG ladies of my barbell class @slashfitness, they have been going strong for 3 years, and their progress shows! I couldn’t be more proud of their work ethic, and more importantly, able to call them my friends. Keep kicking ass and taking names! @katototz @vgurlnsam @teresa.paterson .
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#bossbabes #barbellbabes #girlswholift #girlswholiftheavy

With the end of January approaching, I want to throw this graphic from @physiqonomics out to give you something to think about. .
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Those of you who wanted to make fitness a priority or as your resolution, which category (line) would you associate yourself with? .
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If you’re more in the path of the blue line, that’s great. While your progress may be a bit slower, it tends to be a more sustained improvement. Going slow and steady does mean that you need to stay consistent, and continuously create and adjust your goals to make sure you maintain some level of motivation. .
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If your path follows more of the red line, the good news is that it’s still fairly early in your journey. While jumping all in may work for some people, or for a short period of time, there eventually needs to be a point of leveling off and slowing down of progress if you want to be a long lasting endeavor. Be careful with diving all in on diet and exercise, as burnout is a very possible reality. At this point, you should be focusing on making exercise a regular and consistent thing (think habits) and choosing healthy options for food throughout the day. Remember that it doesn’t have to be perfect all the time, as long as you’re consistently making good choices. .
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Feel free to leave any questions or comments below!
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#fit #fitness #progress #goals #diet #nutrition #exercise #workout #weightloss #fatloss #motivation

We’re ready for game day! Let’s go birds!!!! 🦅🦅🦅
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#gameday #eagles #eaglesfootball #footballsunday #footballdad #philadelphiaeagles #playoffs

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