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RELIEVING PAIN FROM PLANTAR FASCIITIS
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Plantar fasciitis is known for what is called the "first step pain". It's a horrible foot pain on your first step out of bed in the morning. And as you can see from @quaddoc's rendition of it, (she had PF in both feet for over a year) it's not fun.😣
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There are a couple things that play into this pain.
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🔹️The soft tissues of the foot tighten up over night as you are off your feet and then go under a rapid stretch as you step out of bed.
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🔹️As you move around throughout the day, your nervous system gets used to the pressure of weight bearing. But when you go off your feet all night, it kind of resensitizes so that first weight bearing step is a little bit of a shock to the system, which for an overloaded tissue, can be perceived as threatening and set off a pain signal.
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This routine is built off of those two factors and looks to ease you into weight bearing.
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↔️The stretch helps loosen up any tightness that might have set in in the foot over night.
🔴The rolling acts as a desensitizing measure by allowing you control pressure on the foot.
👣And the rocks onto the foot progressively expose the nervous system to weight bearing so that we decrease that shock factor and lower the threat response. .
⬇️The whole protocol is laid out below.⬇️
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STRETCH - 20 reps per side
ROLL - 30 seconds to 1 minute
ROCK - 20 reps per side increasing pressure
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Tag a friend with foot pain and share the wealth!
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#Prehab101

💥💥EMOM FRIDAY💥💥 I posted about it last night and it officially went down like this!!! This was the heaviest Yoke I have ever moved. You had better trust your hips on those suckers. WOW!!!! Emom 20 min -
min 1 - Windshield wipers hanging from bar x 5/side
min 2 - Med Ball Over Shoulder - 150# x 6-8
min 3 - Slide board body saw x 8-10
min 4 - Yoke walk x 10m tough

Being sick for a few days since I came back from @mrolympiallc 😷🤧😷
It was so motivating and inspiring to see the best athletes on stage! I admire each and everyone of them who no matter what reach their goals! I am still very new in bodybuilding, and I have a long way to go, but I am exciting to look back every year and see how far I've grow since the day one. 💪🏼•




#progress #girlswholift #gains #transformation #sobafit #dedication #weightloss #girlswithmuscle #gymlife #fitlife #muscle #instafit #abs #trainhard #flex #shredded #exercise #fitnessjourney #weightlossjourney #muscles #strength #hardwork #physique #noexcuses #squats #lift #strong #gainz #fitgirls #personaltraining

⭐️⭐️⭐️⭐️⭐️45 min ⭐️⭐️⭐️⭐️⭐️ nothing more nothing less ✅to pump up your mood, energy, and brainpower too 💪🏻 that's our spirit and lifestyle @f45_training_asok 👌🏻💯 guarantee!!! ❤️️so proud and grateful to be part of this amazing venture @scotth24 @jpgb34 🙏🏻#thankyou 🌐me as a nutritionist my daily quote is - all in or all out 👌🏻💪🏻eat a variety of healthy foods, rather than focus on one magic bullet ⭐️Diet has tremendous effects on our short-and long-term health, especially when it comes to obesity, diabetes, and heart disease 🙏🏻 alcohol seems to be the hardest part for most of the society to remain fit - why not start lifting the wine bottles instead of drinking them ❤️️@da_thayida 🍴 The Thai cuisine is outstanding; probably one of the best in the world and in Thailand, and one of the most cheap. It can be ideal food for sportsmen, without the 3 poisons that are; #Sugar (Namtān): Thais have the habit to cook everything using sugar. Poison for athletes.
#MSG (Pong choo Rot), Monosodium Glutamate. Even if we can find it in Parmesan cheese, in Thai and Chinese cuisine, an excessive use becomes another ‘poison’ for athletes. #Rotdee is the most dangerous being: MSG + sugar + salt
#Sale (Klua): less used than sugar but still harmful to the athlete, especially for those who need to control their weight 🙏🏻🌐🌎 for more tips and personal training MESSAGE me direct or add me LINE; bymarieve 🌎🌎🌎 #HAPPY #photooftheday #beautiful #motivation #influencer #mind #motivation #marathon #abs #fitness #fit #fitgirl #personaltraining #bangkok #thailand #run #runner #running #lifestyle #food #paleo #vegan #strong #girlswholift 🏅🎖

SlimFit Project'de antrenmanlarınızı spor partnerinizle beraber yapabilirsiniz..Sizi de bekliyoruz 💪 #slimfitproject #personaltraining #coaching #ptstudio #traininghouse #cayyolu #umitkoy #ankara @gizimm4 @yagmurakdogaan

💥Rotator Cuff Warm-up💥 —
🙋🏽‍♂️Mini-bands are essential for shoulders.
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🚀 Watch this quick sequence for rotator cuff and scapular work. It's perfect for higher level shoulder rehab, overhead athlete arm care, and just general cuff specific training for people looking to maintain or improve their shoulder health.
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⚠️ Pay attention my L shoulder. It does not externally rotate as far. It also starts to wing on the vertebral border of the scapula when I reach my arms out. If you are a trainer, coach, or therapist, never stop observing with a keen eye.
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🎯 This wasn’t painful for me- and I went on to train just fine. However, my left shoulder is my problematic one. I have dislocated it multiple times and had labral surgery as well. It also hurts from time to time, but usually responds well to correctives and mobility work.
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📝👀 These subtle differences in shoulder mechanics are not always easy to spot. While a small amount of scapular asymmetry is certainly not a red flag, it might still sometimes help to indicate future or past pathology, as well areas that can use improvement.
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#StrengthCoachTherapy #RotatorCuff #ShoulderRehab

(<<Swipe left<<) .

In order to pick the right exercises for training your lats, it's very useful to know the main functions of the "latissimus dorsi" muscle. The lats primarily aid in vertical adduction, horizontal abduction, and shoulder extension [1]. .

I've simplified these "fancy" terms for you in the pictures above, so swipe left for a visual and textual explanation. As you can see, training the lats effectively is quite simple. It comes down to performing a variety of vertical and horizontal pulling movements. .

How many exercises you should perform in your back training to grow larger lats will depend on your volume requirements. For most lifters, a good starting point is performing about 30-60 reps per muscle group (in this case, the back) 2-3x per week [2]. .

References:
1. http://www.exrx.net/Muscles/LatissimusDorsi.html
2. https://www.ncbi.nlm.nih.gov/pubmed/17326698

MOST RECENT

Are you a personal trainer or aspiring personal trainer having trouble picking up new clients?
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#fitness #fit #fitnessathlete #fitnesscoach #personaltrainer #personaltraining #PT

Thats the best part is you can jump right back in! October challenge still open! 5 slots left dont miss out. Dm me for details #sandiego #chulavista #eastlake #imperialbeach #bonita #springvalley #transformation #personaltraining #octoberchallenge #spooktacular #getfit #lookandfeelyourbest

🔥🔥Abs are on fire from yesterday's workout!🔥🔥 Check it out and add it to your workout this upcoming week💪🏼 *Video sped up to 2.0*
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🔹3 sets — 50 seconds each exercise, as slow and controlled as possible, with a 10 second break — GO!
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▫️Flutter Kicks
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▫️Bicycles
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▫️Up & Overs
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▫️TVA Folds
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▫️Oblique Raise Plank
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▫️V Holds
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▫️Negative Sit-ups
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🔹$25 workout programs are coming soon for fall!🔹
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#fitnessmotivation #fitness #fitnessjourney #girlswholift #girlpower #fitchick #fitfam #fitfamily #phillyfit #phillyfitness #fitspo #fitspiration #healthandfitness #strengthtraining #muscle #fitnessgirl #personaltraining #fitnesstraining #fitnesscoach #selflove #loveyourself #booty #bootygainz #fitnessblogger #nutrition #yoga #plantbased #vegan #corebycorie

How beautiful does my bride to be client look on her hen weekend in Marbella!👀 This girl has worked so hard and is looking absolutely amazing 😍
Absolutely loved getting a message from her whilst she is away saying how great she feels on her bikini, and so she should!👙 Maybe now she will believe all the compliments and be body confident. @julzmcghee is going to make such a beautiful bride 👰

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Last Saturday class at the old hall of fame !!! Onto the new place October 1 and then grand opening party oct 15 102 sylvania Folsom pa 19033!!! @npalandro @hllywdjcksn1233 @murphb22 @iii_mode_ @jlrsccr @samijeannn Emom 15 min
1st min 12 db bench press
2nd min 20
Push-ups
3rd min 16 renegade rows
Emom 15 min
1st 1 set max pull-ups
2nd 12 incline db press
3rd 12 curl and press
15 min
10 burpees
100m run
9 burpees
2x100m runs
8 burpees
3x100m runs
7 burpees 1 lap
6 burpees 1 and a half laps
5 burpees 2 laps
#donthatemotivate #crossfit #wod #fit #fitness #guys #girls #workout #abs #stayfit #personaltraining #physique #fit #fitness #guys #girls #workout #abs #stayfit #personaltraining #physique #nutrition #power #endurance #athletic #athlete
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Future champ in the making! Come join us and #traindifferent ! MMA and Fitness classes available 7 days a week, go online and register for your trial class at UFCGYM.com

After an 8.5 mile run this morning, and a 2hr drive to Tavistock (Dartmoor)
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Was able to re-stretch the legs and engage in some active recovery with a long walk 🚶🏻
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Absolutely love it down here, with all the animals roaming freely and chilling out 🐴🐄🐑🐶
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And of course, keeping a keen eye out for some great "Moors running" for tomorrow...! 🏃🏻☝🏼⛰
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#fitness #health #dartmoor #nature #offroad #training #trailrunning #ukrunchat #instarunners #runnerscommunity #runningcommunity #run #running #runner #10k #halfmarathon #speedwork #personaltrainer #personaltraining #bristol #synergifitness #massage #massagetherapist #sportsmassage #portishead #moosehall

Ensaio Fitness
Foto @carvalhofotografo
Contato +55 81 99838-7727 Whatsapp

**Free Online Coaching Opportunity** I'm starting a new online 1-2-1 coaching membership for those who want to lose fat and/or build muscle and get in their best shape ever.
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