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#19125fitness

MOST RECENT

It’s been a great start to 2018. Some new faces, but a lot of old faces continuing to put in work day in and day out. For those people with resolutions, keep in mind that your results will not come in weeks. It’s going to take months and months, if not years, of hard work. Day in and day out. Consistency is key. Don’t give up. If you slip up, get it back the next day. If you’re looking for continued motivation, as well as a place to train safely; be sure to check us out.
Check out @donniewelte Instagram stories, I posted some stuff on there from this mornings class by accident. 🙈 happens often.
#19125fitness
#EarnEverything
#fit #fitness #fitfam #fitspo #train #training #hardwork #workout #workhard #lifestyle #gymrat #gymlife #fitlife #philly #phillyfit #phillyfitness #phillytrainer #phillygym #philadelphia #personaltrainer

One of my favorite ways to train is keeping tension on a muscle.. here is two clusters that will lift up the Quads and the Hamstrings.
QUADS (video 1)
A. Step Back Lunges; 24 Total, 20, 16, 12, 12
B. 1/4 DB Squats; :25 * use one of the DBs from the Lunges for the Squats
HAMS (video 2)
A. DB SLDL; 15, 12, 10, 8, 6, 6
B. 1/4 SLDL; :25
In both clusters, the B movement is the movement that keeps tension in the muscle. The Squat is a little easier to execute; drop your ass below parallel, then come up a bit above parallel, and continue. The SLDL is a bit harder to execute. You need to make sure you drop your ads back as your lowering the weight, when you come up, the hips need to come in a bit. Then repeat, but it’s important for the hips to drop back and come forward. You’ll feel what I mean in 3 seconds about keeping tension on the muscle.
#19125fitness
#EarnEverything
#hardwork #workout #workhard #fit #fitness #fitfam #fitspo #fitnessmotivation #inspiration #determination #lifestyle #legs #squat #deadlift #train #training #philly #bodybuilding #gymrat #fitlife #gymrat #NoExcuses #muscle #gains #results #personaltrainer #coach

Chest Day Borner....
I talk often about how my cardio always has something to do with the muscles that were worked during strength training. Here’s a nice chest day conditioning workout.
5 Rounds;
:35 DB Floor Press 75#; :35 MB Chest Pass; rest :35
:35 DB Floor Press 65#; :35 MB Chest Pass; rest :35
:35 DB Floor Press 55#; :35 MB Chest Pass; rest :35 (do this weight 3x)
A lot of us near cardio and we think treadmill, bike, elliptical, etc. However, cardio is anything that increases the heart rate, and increases blood flow. One of the questions I’m asked most is “how much do you run” the answer is not at all. I don’t like to run. It makes my body ache; my knee sore; I usually get shin splints, and I just don’t enjoy it. I haven’t ran in over 2 years. You don’t have to spend countless hours on a hamster wheel. Stop wasting your time. Start getting results.
#19125fitness
#EarnEverything
#fit #fitness #fitfam #fitspo #hardwork #workout #fitnessmotivation #gym #gymlife #inspiration #motivation #chest #chestday #NoExcuses #bodybuilding #lifestyle #personaltrainer #coach #philly #muscle #results #gains

All classes are on as scheduled this week...
Monday; 6am 11am 5pm 6pm
Tuesday; 6am 11am 5pm 6pm
Wednesday; 6am 11am 5pm 6pm
Thursday; 6am 11am 5pm 6pm
Friday; 6am 11am 5pm
Saturday; 9am
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@jennwelte ‘s year 2 to year 3 transformation. Here’s what a good program will do for you; a good program will never allow you to stop seeing changes. It’s not about a “transformation” and that being the end of it. It’s about growing, month after month; year after year. We should never stop trying to better ourselves. Once we do, we will start to go backwards. Remember, results come from eating clean, training hard, and taking care of yourself. Then, and only then, will you get the results that you want.
#19125fitness
#EarnEverything
#transformation #transform #transformationtuesday #lifestyle #fitlife #gymlife #gymshark #noexcuses #fit #fitness #fitfam #fitspo #train #training #trainhard #philly #philadelphia #phillyfit #phillyfitness

@ashleymgolden and @kirstenrebecca putting in that work on a Sunday.. Monday, Tuesday, Friday, Sunday, weekdays, weekends, holidays, etc; our goals don’t understand days. Our goals don’t understand that it’s Christmas Eve. All our goals understand is that we aren’t working today. That’s it. Now, taking a day off to recover is not an issue, but taking a day off because it’s the weekend, that is. Keep in mind that a 1 hour workout is 4% of your day. 4%.. Let that think in.... The next time you are contemplating taking that day off, remember that number.
#19125fitness
#EarnEverything
#fit #fitness #fitfam #fitspo #motivation #inspiration #hardwork #workout #conditioning #cardio #train #training #lifestyle #lift #phillyfit #phillyfitness #personaltrainer #philly #philadelphia #determination #dedication #fitlife #gymlife #gymrat #health

There are many fitness terms that are bull shit, but the term “abs are made in the kitchen” is 100% true. A lot of us get caught up in training abs; thinking the more we train them the more Fat around our belly we will lose. That’s just false. We can not “spot train.” We can’t go “I want to lose Fat here” and it just happen. Our body loses Fat where it wants to. Waist trainers, skinny teas ; are all bull shit. Waist trainers will make your waist smaller, but it will do so by moving your organs around, not your fat.
When I do train abs, I try to keep the tempo up; making it like a conditioning workout. I do 3/4 different clusters; like this one here;
:25 of Work, :08 Break
Knee to Chest (slightly off wall)
Alternate Knee to Chest (slightly off wall)
Barbell Rollout (for 2 Rounds)
Left Side Plank
Right side Plank
Rest : 40
3 Rounds
Remember to get out to @phillygainz this Saturday for their New Years Celebration. They will not only have all of their usual awesome selection of products and clothing, but they will have a ton of great deals.
#19125fitness
#PhillyGainz
#EarnEverything
#Supplements #eatclean #hardwork #workout #abs #core #train #training #philly #philadelphia #fit #fitness #fitfam #fitspo #motivation #inspiration #phillyfit #phillyfitness #NoExcuses #lifestyle #fitlife #gymlife #gainz #personaltrainer #coach

One of my favorite Triceps Movements... Barbell Triceps Extension. Going to touch on How to do it correctly. How to get the most of the movement. How to save the elbows...
First, once you’re in position the shoulders should not move. Once we are set, the elbows should be the only part of the body should move. Lower the bar, the bar should go to either the forehead or over. When you bring the bar up, it should be behind your head, and your elbows locked out. THE BAR SHOULD NEVER COME BACK OVER THE CHEST. This takes the tension off of the Triceps. We want to keep tension on the Triceps. You can clearly see in the video that the shoulders don’t move; just the elbows. Then you can see where the bar finishes, behind the head; to keep the tension in the Triceps.
Next time you do Triceps give this a shot. You’ll see how much tension stays in the Triceps. You’ll love it!!!
#19125fitness
#EarnEverything
#triceps #arms #strength #grow #lift #gains #results #hardwork #workout #workhard #gymrat #gymlife #fitlife #fit #fitness #fitfam #fitspo #fitnessmotivation #train #training #trainhard #motivation #inspiration #personaltrainer #bodybuilding #philly #bearded

End of the Month Group Training Special. PLEASE NOTE; THERE WILL BE NO EXTENSIONS. Each month, at least 2 people say “I forgot to send my payment in can I do it now” after the deadline. You have a week to do it. If you don’t wait till last minute you won’t forget. -
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PAYPAL OPTION; if you send the payment ‘Friends and Family’ or w/out the added 5%, it will be sent back immediately. If you do not want to pay the 5%, there is a cash option
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Each month we give back to our members by having discounted sign ups for all members who continue to support us month after month. It's a thank you, not only for your loyalty, but for all of your hard work. Sign up anytime tomorrow (Friday, Jan 12) until Thursday (Jan 18 @ 8pm) to take advantage of this offer

CURRENT MEMBER DISCOUNT

Current Clients Pricing;
8x - $60 - $62.40 w/ PayPal
12x - $75 - $78 w/ PayPal
Unlimited - $85 - $88.40 w/ PayPal
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Group Class times;
Monday; 6am 11am 5pm 6pm
Tuesday; 6am 11am 5pm 6pm
Wednesday; 6am 11am 5pm 6p
Thursday; 6am 11am 5pm 6pm
Friday; 6am 11am 5pm
Saturday; 9am
Sunday; 9am (every other)
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NEW MEMBER DISCOUNT

Any new Member that is interested, now is the time to sign up. Not only will you get February for $60, but you will also get the rest of Jan for FREE. You can sign up, pay, and start that very same day! Feel free to contact us with any questions
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New Member Pricing;
UNLIMITED - $60 - $62.40 w/ PayPal
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All new members will get the rest of the month of Jan for FREE!!! Sign up as soon as tomorrow to take advantage of this great offer; 48 days for $60.
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Please inform me when you send your payment through paypal. If you do not get a confirmation that I received your payment, then I did not receive it. You
Thursday by 8pm is the latest for this offer. There will be no extensions. If you fail to meet the deadline, you will not be given an extension. NO EXCEPTIONS. PLEASE DO NOT ASK.
#19125fitness
#EarnEverything
#philly #philadephia #phillyfit #phillyfitness #phillygym #phillygyms #phillytrainer #phillyfit #bridesburg #portrichmond #fishtown #kensington #fitphilly #whyilovephilly #phillygram #phillylove

The back is a huge muscle with a lot going on.. in order to build a nice back, we have to hit it from a variety of different angles...
Bent over; many back movements are done in the bent over position; Bent Over Barbell Row (video 1), One Arm DB Row, T Bar Row, Pendlay Row, DB Row, etc. Because of this, it’s important to know how to get set int he Hip Hinge position (I’ll talk about this more soon). When doing these movements it’s important to keep the back tight, and not rounded. A rounded back will not allow you to squeeze the muscle properly. You want to keep your body around a 45 Degree angle, and the weight should be in the Hamstrings and not the lower back. My two favorite bent over movements for the back are the Bent Over Barbell Row and the One Arm DB Row.
There are also many movements you can do seated/standing. These type of movements are more ideal for those with bad backs, poor posture, or who have a hard time keeping the back flat and the weight in the Hamstrings instead of the lower back. Notice in the second two videos I change up my hand position on all three movements. This slight change allows the back to be hit in a different way. Changing the hand position is a great way to hit different areas of the back. Just remember. It doesn’t matter how many different angles you use, whether you use barbells, KBs, or DBs, if you do not squeeze the back, or feel the muscle while you’re training, you will not get what you want out of the movement. When training back, it is very easy for the smaller biceps muscles to take over and do the work. The biceps will always play a role in back training; how much is up to you!!!
Train smart. Get the most out of your workout. Be sure to feel the muscle you’re training working. Don’t just go through the motions.
#19125fitness
#EarnEverything
#Fit #fitness #fitfam #fitspo #train #training #fitnessmotivation #gymrat #gymlife #fitlife #hardwork #workout #inspiration #motivation #muscle #gains #grow #results #transformation #personaltrainer #philly #shredded #health #healthy #NEWyear #sameME #HardestWorkerInTheRoom

Chest Day Finisher...
I always finish my workouts with a conditioning workout that focuses on the muscles I hit during training. Today I hit chest, so the movements all worked the chest.
Work for :30, rest for :05. After all 4 movements, rest for :40 and repeat 3x.. movement 1; MeBall Chest Pass. Movement 2; Negative Pushups. Movement 3; kneeling MedBall Chest Pass. Movement 4, Burpees. The MedBall Chest Pass, whether It be kneeling or standing is one of my favorite conditioning movements for the chest. The movement lights the chest up, and is very fatiguing. If you have never tried it, I highly recommend you do so..
Scroll to the right to see the entire workout.
#19125fitness
#EarnEverything
#chest #chestday #workout #workhard #hardwork #conditioning #cardio #train #training #fit #fitness #fitfam #fitspo #fitnessmotivation #lifestyle #gymrat #fitlife #gymlife #fitnessjourney #philly #motivation #inspiration #determination #strength #muscle #transformation #power #lift

Another shoulder saving chest movement... I’m a huge believer of risk/reward. If the risk outweighs the reward there then there is no point doing the movement. A dumbbell Fly is a decent chest movement. However, it could be havoc on the shoulders. Here is a way to make sure the shoulders aren’t stretched beyond where they are supposed to..
FLOOR DB FLY - the leg placement on this movement doesn’t matter. Both legs straight out, both bent, one bent, etc. Slightly bend the elbows, from there lower the dumbbells to the side, keeping the elbows slightly bent the entire time. Once the elbows come in contact with the floor, bring the dumbbells back up the same way, and squeeze the chest at the top.
RISK/REWARD... It should be thought about for each and every movement. If there is pain during a movement, don’t do it. There is a million exercises for each muscle. There is no point of doing a exercise that hurts you. Train smart. Your body will thank you for it!
#19125fitness
#EarnEverything
#chest #chestday #workout #hardwork #workhard #NoExcuses #lifestyle #lift #strength #power #fit #fitness #fitfam #fitspo #train #training #muscle #results #transformation #goals #gains #philly #personaltrainer #gymrat #gymlife #motivation #inspiration
Thanks for the shirt @j_reid25 😂

The other day we posted a Transformation, and someone commented “have you ever had anyone heavy lose weight.” Here’s the thing... Anyone can see results. ANYONE. However, it takes work. In order to get the results you want you need to sacrifice by eating properly and working hard.
The first part, and most important, is eating properly. Keep in mind that eating a salad with lettuce, and dressing is not healthy. Most people don’t understand how to properly eat, and this is where the trouble lies. We have a nutrition program that goes over everything from how much to eat daily to lose weight, gain muscle, etc, to what to eat, to when to eat. HOWEVER, you still have to do the work.
The second part is Training. It’s important when you train to be focused on form. The reason is so we don’t injure ourselves. Injuries cause set backs, and a lot of times, injuries get us off track. If you begin a training regimen make sure your training focuses on form, and makes sure you stay safe.
#19125fitness
#EarnEverything
#fit #fitness #fitfam #fitspo #train #training #fitnessmotivation #gymrat #gymlife #NoExcuses #hardwork #dedication #shredded #girlswithmuscle #girlswholift #motivation #inspiration #philly #phillyfit #phillyfitness #phillytrainer #phillygyms #personaltrainer #results #transformation #goals

Here is Tom’s Transformation... this is about 5 months worth of work. His first month-2 months he was getting a feel for the gym. The last 3 months he really picked I.T up. Not only coming to the gym 5-6 days per week, but also getting on the Kettlebell Kitchen Program. He follows one of Kettlebell Kitchens weekly food programs, where they send him food for lunch and dinner each and every week. Tom has put in the work in both his training and his nutrition and his work shows!!
Don’t forget, Kettlebell Kitchen orders need to be in tonight by midnight. Tom is one of our many members who have been hit by the Kettlebell Kitchen bug. Not one person has been disappointed with their food yet. I know It doesn’t feel it, but Summer is only a few months away. Training is not enough. We need to get our nutrition in check too!!!
#19125fitness
#EarnEverything
#fit #fitness #fitfam #fitspo #eatclean #cleaneating #nutrition #protein #carbs #fats #NoExcuses #traindirty #hardwork #workhard #diet #food #philly #phillyfit #phillyfitness #phillytrainer #phillygyms #transformationtuesday #transformation #transform

The One Arm Row is a movement I talk about often. For building thickness in the back, especially the center, it’s my go to. A lot of people have issues with this movement; whether it’s keeping the elbow in, keeping the back tight, etc.. The other day I was messing around in the gym and came up with a new set up for the One Arm Row, using a back extension (hypertension, ghd, whatever you want to call It). If you’re starting with your right hand first, have your left thigh right against the pad. Your left foot needs to be directly under. Then, keeping your back tight, Hinge your hips until your butt touches the back part of the machine, It will almost be like you’re sitting down (and for some people you can). Then bring the elbow to the top of the bad, and you’re set. From there, keep It exactly the same as a regular one Arm Row. The benefit of using this is you will have 4 points of contact; left foot, right foot, opposite arm that’s working, and glutes. The more points of contact you have, the more balance, the more balance the more you can focus on the muscle you’re working.
One more thing, the path of the dumbbell/Kettlebell is also something you see vary. The best way to engage the lats is to use an arching motion.... start with the weight under the chest, then bring the weight all the way back to the hip, instead of straight up. More so than not, you see people row straight up and down. That way incorporates more bicep. The arching motion, where you finish at the hip, is going to keep tension out of the bicep, and allow the back to do the work. If you never tried it this way, give It a shot. You may not be able to move as much weight, but your back will work much harder.
#19125fitness
#Earneverything
#fit #fitness #fitfam #fitspo #fitnessmotivation #muscle #strength #power #grow #gains #results #bodybuilding #transformation #lift #gymrat #train #training #NoExcuses #pump #philly #personaltrainer #motivation #inspiration #fitlife #gymlife #phillyfit #phillyfitness

You can’t outwork a bad diet.... doesn’t matter how hard you train in the gym, how long you train, how much you sweat, how high your heart rate is... if your diet is shit, you’re not getting what you’re putting into your training...
First, food should be your number one source of fuel. Carbs (yes carbs), fats, and proteins all have a use for the body. How we intake them effect how we look and feel.
NOT EATING IS JUST AS BAD AS OVER EATING... one of the questions I get often is, “I don’t know why I’m gaining weight I only eat one meal a day.” Well that’s exactly why you’re gaining weight. When we under eat, our metabolism is effected. Our bodies begin to store whatever we eat, due to the fact that it doesn’t know when it will get fuel again. Our bodies are very smart, very adaptive. This can be fixed. Gradually increasing your caloric intake to what It should be, will@Help regulate your metabolism.
At 19125 Fitness we are fortunate enough to partner with two great companies. KB Kitchen and Philly Gainz. KB Kitchen helps us get the proper nutrition in through Whole Foods. Philly Gainz helps us SUPPLEMENT our diets through supplements; exactly what supplements are made for. KB Kitchen order are placed every Wednesday and Saturday before midnight. They have a great selection of food, you won’t be disappointed. Philly Gainz has everything you need to fuel your body what you didn’t through Whole Foods. They deliver to the gym, same/next day FOR FREE!!
If you need help with your nutrition, we offer a nutrition class every other Sunday. It’s Free for one on One Members. This program can also be used by non-members. If you have any question, comments, please feel free to ask away.
#19125fitness
#EarnEverything
#nutrition #supplements #hardwork #noExcuses #workout #eatclean #fit #fitness #fitspo #fitnessmotivation #gymrat #train training #philly #philadelphia #phillyfit #phillyfitness #phillytrainer #phillycoach

Home Core workout
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1. Against Wall
A. Knee to Chest
B. Alternate Knee to Chest
C. Scissors
D. Flutter
E. High plank + wall tap
Work :15
Rest :10
3x -
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2. Planks + Lower Back + Calf Raise
A. Left Side Plank
B. Right Side Plank
C. Toe Elevated Calf Raises
D. High Plank + Thigh Tap
E. High Plank + shoulder Tap
F. Calf Raises Toes Out
G. Superman Lifts
H. Superman Lifts
I. Calf Raises Toes In
Work :25
Rest :10
4x -
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Conditioning
Finish as fast as possible
80-60-40-20
Jumping Jacks
40-30-20-10
Sit ups
#19125fitness
#EarnEverything
#core #abs #lift #train #training #hardwork #workout #workhard #fit #fitness #fitfam #fitspo #fitnessmotivation #gymrat #physique #NoExcuses #lifestyle #philly #philadelphia #phillyfit #fitphilly #phillyfitness #phillytrainer #phillygyms

January is a time of year when people/companies try to profit off of others new found health goals. Here’s a quick tip; there is no magic pill. There is no special drink. THe only way you will reach your goal is by working hard each and every day; day in and day out, month after month. If someone promises you results in a month or two, they are bullshitting you.
Take a look at the picture... “3 month transformation?!” No... it’s the difference between flexing and being relaxed. Which is what’s going on most of the times these people promote these quick fix bullshit programs and products. Don’t be fooled this year. Get in the gym, eat healthy, put in the time and effort and you will be rewarded for it.
#19125fitness
#EarnEverything
#Fit #fitness #newyearnewme #fitfam #fitspo #transformation #transformationtuesday #hardwork #workhard #workout #muscle #abs #results #gymrat #goals #newyear #motivation #inspiration #abs #physique #bodybuilding #philly #personaltrainer #fitnessmotivation #fitnessjourney #fitlife #training

Something I have been adding to my core training is a wall... from looking, It doesn’t look like much. But this wall adds a whole new element to training the abs. For one, the wall doesn’t allow you to lean back. This forces the abs to work. Keeps tension on the lower abs. If there was no wall, people tend to lean back as they fatigue. This doesn’t allow that to happen. Have your glutes places about 6” off the wall. When performing the movements, don’t let your back touch the wall. -
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1. Static Hold - static hold is a simple, yet very difficult movement. Basically it’s a Hold. However, it’s very difficult when done at the wall like this. Keep your legs straight, keep your feet 6-15” off the ground, and hold.
2 and 3. Knee to Chest & Alternating Knee to Chest. These movements are difficult to execute. A lot of people have issues with these. The two biggest issues they have are keeping the feet up when you bring the knees to the chest. Dropping the foot when the knee comes to the chest takes tension off the lower abs. We want to keep as much tension as possible on them and force them to work. The other is when people bring their knee to the chest, they bring their knees in too far and then their knee goes way out. The knee should stay directly in front of the chest. The knees going or as the same effect as the feet dropping. We want to Keep tension on the abs.
If lower abs are a weak point for you, I highly suggest using a wall next time you train your core. You will feel the difference immediately!!! Let me know how you like it..
#19125fitness
#EarnEverything
#abs #core #ripped #physique #sixpack #train #training #fit #fitness #fitfam #fitspo #fitnessmotivation #noExcuses #motivation #inspiration #results #gains #goals #transformation #philly #fitlife #gymlife #gymrat #workout #workhard #personaltrainer

Our One on One Program is geared towards the individuals goals. Weights, rest periods, rep schemes, conditioning, etc are all different depending upon the goal. One on One Members also get to come to group classes for FREE. One on One Members also can take advantage of our nutritional program for FREE. We have very limited availability for one on One slots, but we do have some; there is 1 slot open between the hours of 8am-11am Monday-Friday, and we have 3pm slots open on Monday, Wednesday, and Thursday. This is our only availability at the moment. Availability opens up only when members leave. Once you have a slot, that is your slot until you no longer train here. We have a very very low turnover rate. This says a lot about our program.. if you have any questions/comments/concerns please feel free to send a message or email us at 19125fitness@gmail.com. -
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We also offer Group Training. We have plenty availability for Group Training. Our Group training IS NOT A BOOT CAMP. It’s a Strength and Conditioning program, similar to our One on One training. The only difference is it’s geared towards the group rather than one individual. All new Group members get their first month of Unlimited Training for $60. If you have any questions regarding Group, or anything pertaining to the gym, please feel free to ask away.
#19125fitness
#EarnEverything
#hardwork #workhard #fit #fitness #fitfam #fitspo #fitnessmotivation #train #training #personaltrainer #coach #philly #philadelphia #phillyfit #phillyfitness #phillytrainer #phillygyms #phillypersonaltrainer #motivation #inspiration #results #goals #transformation #gains #gymrat #gymlife #fitlife

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