#CWFitness

MOST RECENT

ITS SUMMER ABS TIME 💪

Best exercise for your abs
Top tips
I wasted years copying Rocky 🥊 before I picked up an anatomy book 📚
Summers here so it’s time to get the shirts off 💁 I’ve got your back try this abs exercise at home or In the gym.... 1. Breathing is crucial breath all the air out when squeezing the abs this allows for a full contraction 👌🏻
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2. focus on brining your sternum closer to your belly button instead of wasting your time coming all the way to the top and using other muscles I.e the hip flexors 🙏
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3. Squeeze as hard as you can 👀
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Enjoy and let me know how you get on and if you can feel the difference 🔥

#physique #fitness #CWFitness #lifestyle #motivation #mensphysique #instagood #instafit #naturalbodybuilding #nutrition #fitnessfashion #health #mma #gymlife #muscle #food #healthy #fitnessblogger #shredded #fitnessmotivation #dream #active #instagood #athlete #aesthetics #travel #blogger #gentleman #fitspo
#abs

Crazy “Push” workout tonight at CW Fitness! Lots of volume for a crazy pump 💪🏻💪🏻 ⬇️Check out the full workout below ⬇️
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Superset:
- DB Flyes 4 x 15-20
- Push ups 4 x 15-20
Superset:
- DB Laterals 4 x 15-20
- Close Grip Push ups 4 x 15-20
Superset:
- EZ Bar Pressdowns 4 x 15-20
- Seated Dips 4 x 15-20
Superset:
- Cable Crossovers (top) 3 x 20
- Push ups 3 x 15-20
Superset:
- Cable Crossovers (bottom) 3 x 20
- Wide Push ups 3 x 15-20
Superset:
- Face Pulls 3 x 20
- Cable Laterals 3 x 10
- Iron Crosses 3 x 10
*90 seconds rest between supersets*
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Powered by the best supps around from @patriotnutritionllc check us out in store or online at PatriotNutritionLLC.com (link in bio) use code “patriot10” for 10% OFF your first order! 🇺🇸
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#PatriotNutrition #cwfitness #cwfit #pushworkout #pump #gains #bodybuilding #strengthtraining #supplements #nutrition #fitness #fitfam #fitlife #gymlife #gymaddict #fitnessaddict #healthylifestyle #summerbody #shredded #weightlossjourney #weightlifting #tbt #fitnessmotivation #powerlifting #diet #workout #chestday #chestworkout #shoulderworkout #tricepsworkout

✔️ Another workout done! ✔️ ⠀⠀ ⠀⠀Today I really didn’t fancy the gym so decided on a 5K run in the countryside since it was such a nice day! ☀️ Also had to show off the little pump my quads had today after my run. 🤭🏃🏼‍♀️ #CWFitness

💪🏼😅 Yesterday’s Workout! 😅💪🏼 Decided to do an arms session before football training last night. Aching after, but feeling good & finally getting a bit of strength back. 👏🏼🌟 #CWFitness

I’ve really been enjoying my Saturday morning rides with a great bunch of peeps. Never ridden the same route twice. This past Saturdays ride was particularly challenging. #Ridepoole #saturdaygroupride #ilovesandbanks #cyclefit #cyclefitness #cwfitness

Myth or fact? Eating heathy is sooooo expensive... well heres a quick break down....
2 months ON plan $505 in groceries
2 months OFF plan $780 in groceries
Difference of $275!!!! Not counting all the extra take outs and going out to eat!
Myth BUSTED! .
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.#mythbusted #eathealthy #fuelyourbody #budget #money #busted #mommy #save #food #groceryshopping #coupons #dontquit #finishstrong #cwfitness

We’re running a sweet deal on paid in full memberships right now. .
Save $80 by signing up today OR extending time on your current membership!!
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Come down now!!
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#CWFitness #Seymour #SeymourCT #oxford #oxfordCT #CT #fitness #gym

Seated Calves
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Very simple, very fundamental movement, very often performed wrong
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The key here is your breathing, posture, and pace.
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Often, I see wayyyy too much weight loaded or selected on seated calf machines.
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So much weight, I even ask myself if I could rep with the amount. The answer is usually no.
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What many do not realize is this movement is done with a moderate weight, spin straight, and at a controlled tempo.
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In my first few reps in the video above I purposely perform it wrong to show how not to execute.
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In my last few reps I perform the movement correctly showing how to execute it. Doing the movement correctly will yield the maximum amount of growth and shaping of the muscle group.
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Let’s quickly look at the proper form and how to set yourself up for success.
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Pick a moderate amount of weight
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Seat yourself
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Place your toes over the pad (exact placement of foot will differ for each individual)
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Bring your chin up, sit up and erect, straightening your spin.
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Place your hands where you’d like, I’d recommend along the sides of the seat pad as demonstrated in the video
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Breathe out and push through your toes to raise the weight. Contract the calves at the top for a second (the “secret” if you will)
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Breathe in as you descend at a similar slow pace.
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A tempo of 1,1,1 is perfect
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One second lift, one second squeeze, one second decent.
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I’d recommend a rep range of 6-8 on working sets. 12-15 on warm up sets.
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Tag a mother fucker who needs to see this!
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📸 @movement_prezz .
#TeamCWFIT #CWFitness #exercise #training #personaltrainer #gym #gymowner #fit #fitness #fitfam #fitspo #fitnessjourney #weightloss #weightlossjourney #picoftheday #pic #video #entrepreneur #life #love #follow #follower

Haven’t worked out in five days (pretty standard lately), but my @sarahs_day gear is getting me motivated! This long sleeve shirt is so soft and cozy..
Let’s see if I rip my pants 😬
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#WeissWellness #CWFitness #sarahsday #whitefoxboutique #workoutgear #fitspo #gymspo #nike #projectcomeback #committosomething

Number 10, being productive.
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Everything written above is free
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Coast you zero dollars to do
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Zero investment monetarily up front
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But you know what? That shit is hard to do on a daily basis.
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You know why?
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Because it takes you realizing the world DOES NOT revolve around you, at all.
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You have to realize the more good you do to help other people, the more good shit will come your way to include respect
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The irony is, the more you do these free actions, the wealthier you’ll be
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More respect of yourself
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From others
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Confidence in yourself
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Other will believe in you
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Leading yourself properly & others will follow your actions
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You’ll create more value in your life which will spill over into others peoples lives
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And guess what?
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The more value you create, not only will you be loved, respected &liked more, the more money will be in your bank account.
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Money is the Bi product of what you can offer this world. The more value you can provide the better you’ll be financially.
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But, it all starts with being selfless, understanding you’re on the planet to help others. The world doesn’t revolve around YOU, but others.
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This is free, do it, and you’ll be wealthier in many aspects of life, too include financial. .
You don’t have to take my word for it, nor would I ask you too.
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Do it for yourself, it’s worked wonders for me & many others willing to put the work in.
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Truth
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#TeamCWFIT #CWFitness #gym #Training #exercise #weightloss #weightlossjourney #fit #fitspo #fitness #fitnessmotivation #fitnessjourney #nutrition #macos #entrepreneur #entrepreneurship #life #love #picoftheday #video #follow #value #respect #crushIT

Step 1 is always getting your mind right! After that step anything is possible! 💪🏼👌🏼 .
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Train with me & transform your physique
🚨http://cwfitness2.trainerize.com🚨
Online Fitness & Nutrition Advisor
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DM me for inquires! Cheapest around! .
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#fitness #fitnessmotivation #fitnessphysique #advice #coach #nutrition #results #easy #losebellyfat #gains #gainmuscle #leanmuscle #beachlife #beachbody #dreamchaser #EZFitness #CWFitness

Welcome to training tip Thursday boys and girls, where Christopher Warnes (@cwfit) mercilessly beats me with various exercises and makes me smile while doing so! Make sure to give him a follow so you can keep up with all of his training and nutrition tips and watch me participate in borderline snuff :) Happy Thursday!
And thank you @movement_prezz for the awesome footage!
#cwfitnessathlete #cwfit #musclmodel #fitnessmodel #aesthetics #lifting #wbff #wbffpro #bodybuilding #gains #motivation #trainingtipthursday ##musclemodelpro #chestday #lift #cwfitness

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Training Tip Thursday
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One of my favorite isolation movements for chest is Hammer press seated to the side. Performed by the studely @jakekeylock_fit Today
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This movement will help develop your chest, more specifically inner chest very well. Pictured here, is an incline hammer press, thus the focus shifts to the upper and inner cleavage if you will.
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Performed one at a time, or "Unilaterally" slowly at a nice controlled tempo of 1,1,1 (one second up, one-second squeeze, one second decent) is perfect in my opinion. The blood flow, the pump, the feeling is immense if done correctly.
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Jake and I love to do this toward the end of the workout, with slightly higher reps than we normally perform. I like to work in the 6-10 rage for most movement during the meat of training sessions & then hit a slow isolation movement as such, bumping the reps up to around the 15 mark to rush all blood left to move, to the muscle under target.
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When it comes to positioning on the backrest, it's awkward to get adjusted to at first. You'll have to play with seat level, incline pitch (if you're inclined) and body positioning. I find that if I, we, anyone I train or train with keep our rear delt (back of your shoulder) anchored on the pad is the key.
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You want to breath out as you press up, into your isometric squeeze (top position), then inhale on your descent back down.
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And an additional tip, If you take your off hand (hand not pressing) and place it on your inner chest, use your finger to make sure you're using the area of the chest which is being targeted. This can help from beginners to the most advanced lifters understand the mind to muscle connection which is extremely fundamental but often forgotten even by the most seasoned lifters.
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Tag two friends who need to build their chest!
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Thank you for reading!!
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📸 @movement_prezz .
🕺🏻 @jakekeylock_fit .
#TeamCWIT #CWFitness #gym #Training #exercise #weightloss #weightlossjourney #fit #fitspo #fitness #fitnessmotivation #fitnessjourney #nutrition #macos #entrepreneur #entrepreneurship #life #love #picoftheday #video #follow

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Nutrition Tip Tuesday:
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Why not to live on protein supplements
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We're talking about eating or drinking, consuming, protein bars, shakes, cookies, and so on multiple times a day.
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First things first, food, food, food is the answer.
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Trying to hit your protein goal or macros?
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Do you want to grow?
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Lose weight?
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Gain muscle?
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Get shredded?
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Bench more?
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Run faster?
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Eat whole food
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Don't shortchange yourself by depending on bars, shakes & protein cookies.
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Are these supplements good for being in a pinch?
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Yeah totally
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On the run and can't find a healthy option while you're out and about? This situation is perfect to have a bar
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Don't fuck around with your food. You know why? After 20 years of working out, a decade of eating right, dieting, building, competing, working with clients from all walks of life & studying nutrition, I've learned that you cannot out train a piss poor diet. Depending on protein supplements is laziness in my opinion. As there's a time and a place for everything.
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Time and time again I'm asked what the secret is? What supplement to take? What to drink? Which pill is best?
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And my answer has been the same for years. "Eat your food" depending on the goal the individual has, the rest of the answer gets more in-depth.
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If you prioritize your food and nutrition, your goal will be achieved. No two ways around it, straight up.
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Have questions? Ask me below, and I'd be happy to clear anything up.
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Know anyone who depends on Protein supplements to hit their protein? Tag them below, and help teach them the truth.
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Thank you for reading! Tag your friends!!
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#TeamCWFIT #CWFitness #protein #macros #supplements #flexibledieting #nutrition #diet #training #coach #fit #fitness #fitnessmotivation #fitnessjourney #fitspo #life #love #picoftheday #entrepreneur

Did a bunch of singles, doubles, and triples today for squats. Not shown 135x10, 225x10, 315x5, 405x5, 495x3, 545x2. Shown 585x1 then back down sets 545x1, 495x1, 495x1, 455x2, 455x3.
@tarahfaust #squats #powerlifting #filthypower #legday #powerliftingmotivation #stregthtraining #weightlifting #pioneerbelts #patriotnutrition #cwfitness

When all you have is hotel gym with one bench and dumbbells to 45lbs.. That’s one bench and dumbbells more than enough to get a good workout in for the weekend while you’re away in classes 10hours a day.

#Massachusetts #HotelGym #ChillinAtTheHolidayInn #Shoulders #OneRoomToLiftThemAll #Swolfie #Selfie #Fitness #MilitaryMuscle #TeamCWFit #CWFitness #Wbff #WbffPro #AllInTheMind #LifeCoach

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