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Meet Danielle! Danielle is our #October client of the month. She has been training with @thomasvolocity consistently for three months now! She has well deserved the spotlight at our gym! Danielle is known for her bubbly personality around the gym and truly has become part of our #showupfitness family! On top of training with her trainer three times a week she also attends one of our #bootycamp 's. We call that #winningtheweek!!! Great job Danielle!!

Tonight I truly practiced what I teach ๐Ÿ˜…

Suit up, find 30 minutes (cuz u got it), press play, push yourself, finish knowing you're stronger cause of it, then go tell your frands in your fit fam group ๐Ÿ“ฒ๐Ÿ‘ฏ๐Ÿ‘Š๐Ÿผ It's TRULY what changed my life: the simplicity, the convenience. I'm obsessed with spreading that because I know how easy it is to overcomplicate the solutions because THEN it's not our fault right. YES it's up to me to suit up, to find those 30 mins, to press play & push through. That's on me - but THAT is how you make a lasting change. When you've gotta take responsibility and SHOW UP. I can & you can or we CAN together ๐Ÿ˜™just see the link in bio for my next fit fam ๐Ÿ’•๐Ÿ’ž#showupfitness #sundaysweat #homey

@showupfitness always kicking my ๐Ÿ‘Band chin-ups for the win! In a month I'll be banging these out all on my own! These literally take all of my energy๐Ÿ˜‚ They hurt so goooooood!! #winningtheweek #showupfitness #chickenarmsputtinginwork

The last few seconds of my #battlerope #tabata ๐Ÿ˜… so freakin exhausting. Yeehaw! Looks cool in slow motion right? Lol. #showupfitness #santamonica โญ๏ธ @votomo88 ๐Ÿ™๐Ÿพ

Want to know the 17-muscles of the shoulder / 30+ muscles of the hip and what they do? How to explain to a client that sugar/carbs/fat aren't bad and the bio-chemistry behind why? What about developing a program for a client who's a basketball player by implementing the NSCA's Needs Analysis (Bio-Energetics/injuries and everything in between?) Does the school your looking into have a Board of Education with some of the industries best? What about gaining experience training actual clients (not other students) during your 4-month experience at the Show Up Fitness Academy? @showupfitness these guys will teach you how to pass whatever certification you'd like (NSCA, NASM, or ACSM), but most importantly, you'll gain experience training clients, work out daily, and how to run your own gym by the time you graduate. #showupfitness

Saturday strength training with these 2 beasts ๐Ÿ’ช๐Ÿผ๐Ÿฆ๐Ÿฆˆ๐Ÿ’ฏ๐Ÿฅ‹

[Short Video] ๐Ÿ“น #fbf #flashbackfriday of when I was training @burnfitness out in Santa Monica a little over a year ago. I miss those days; I even miss the drive out there every other day.๐Ÿš— Here, WE (my fellow trainers and I) were trying to determine our 1RM. It was my day for Hip Thrusts. ~>If you train with me NOW, you know I LOVE me my hip thrusts (yes, I meant to say that ghetto).<~ Using the Smith Machine to determine my number worked great for that. One of the setbacks to using it, however, is that you donโ€™t use all your proper stabilizer muscles, so form is usually compromised...AND the standard Smith machineโ€™s Olympic bar is only 15 Lbs, compared to doing this โ€œthe right wayโ€ where an Olympic bar is 45 Lbs. ๐Ÿคท๐Ÿปโ€โ™€๏ธ(Side note: Yes, I do believe that the Smith machine DOES work great for SOME workouts; just donโ€™t ever let me catch you doing squats on it. #enabler ๐Ÿ‘Ž๐Ÿผ) Nonetheless, I was still able to push some SERIOUS weight: ๐Ÿ˜ˆ
โœ”๏ธ10 Reps @ 355 Lbs.
(๐Ÿ‘†๐ŸผThat one was my โ€œwarm-upโ€ set)
โœ”๏ธ3 Reps @ 375 Lbs.
โœ”๏ธ1.5 Rep @ 425 Lbs.
๐ŸŽถMusic Cred: Timbaland & Magoo โ€œClock Strikesโ€โฐ
#daphnejoyfitness #trainerstrainingtrainers #npti #showupfitness #nasm #acsm #nsca #cpt #goals #santamonica #hipthrusts #deadlifts #workout #fitness #bootygainz #girlswholift #girlswholiftheavy #pushingweight #muscles #personaltrainer #groupfitnessinstructor ๐Ÿ‘๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ’ช๐Ÿผ๐Ÿ†

Had an awesome opportunity with Chris and @showupfitness to work with a few kids from Camp David youth probation center. Shared a bit of my story and showed them how to get a work out in even without access to weights! They were up beat and excited to learn, it was a blast working with them! Not pictured is the video where they smoke me in a foot race, am I old enough to start blaming it on age???#showupfitness #showuporshutup #showupfitnessacademy #lifting #fitness #trainhard

MOST RECENT

SHOWUPACADEMY.COM Is complete.
Our 4-month personal training school offers 200-hours of internship training clients (not students, actual paying clients), a certification of your choice (NASM/ACSM/NSCA/NAFC), job placement (Equinox, Crunch, 24-hour, and business development- How to be a successful personal trainer. New classes begin every 2-months as the course syllabus is separated into A & B portions: upper / lower body anatomy, cardio / bio-energetics, program design / assessment, balance / core, sports performance / special populations, sports nutrition / general nutrition, and how to build your business / sales. If you know anyone interested in becoming a trainer, our next enrollment is January with 6 spots available (I like the classes small.) Any referrals to the Academy = cash incentives ๐Ÿค‘๐Ÿค‘๐Ÿค‘๐Ÿค‘๐Ÿค‘๐Ÿค‘๐Ÿค‘

[Short Video] ๐Ÿ“น #fbf #flashbackfriday of when I was training @burnfitness out in Santa Monica a little over a year ago. I miss those days; I even miss the drive out there every other day.๐Ÿš— Here, WE (my fellow trainers and I) were trying to determine our 1RM. It was my day for Hip Thrusts. ~>If you train with me NOW, you know I LOVE me my hip thrusts (yes, I meant to say that ghetto).<~ Using the Smith Machine to determine my number worked great for that. One of the setbacks to using it, however, is that you donโ€™t use all your proper stabilizer muscles, so form is usually compromised...AND the standard Smith machineโ€™s Olympic bar is only 15 Lbs, compared to doing this โ€œthe right wayโ€ where an Olympic bar is 45 Lbs. ๐Ÿคท๐Ÿปโ€โ™€๏ธ(Side note: Yes, I do believe that the Smith machine DOES work great for SOME workouts; just donโ€™t ever let me catch you doing squats on it. #enabler ๐Ÿ‘Ž๐Ÿผ) Nonetheless, I was still able to push some SERIOUS weight: ๐Ÿ˜ˆ
โœ”๏ธ10 Reps @ 355 Lbs.
(๐Ÿ‘†๐ŸผThat one was my โ€œwarm-upโ€ set)
โœ”๏ธ3 Reps @ 375 Lbs.
โœ”๏ธ1.5 Rep @ 425 Lbs.
๐ŸŽถMusic Cred: Timbaland & Magoo โ€œClock Strikesโ€โฐ
#daphnejoyfitness #trainerstrainingtrainers #npti #showupfitness #nasm #acsm #nsca #cpt #goals #santamonica #hipthrusts #deadlifts #workout #fitness #bootygainz #girlswholift #girlswholiftheavy #pushingweight #muscles #personaltrainer #groupfitnessinstructor ๐Ÿ‘๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ’ช๐Ÿผ๐Ÿ†

Trap Bar Deadlift:
Agonist at the hip- gluteus maximus
Syntergists- hamstrings & erector spinae
Stabilizers- transverse abs & obliques.
Traditional deadlifts are badass- no argument here. For some, the displacement of sheer force on the lower back & intervertebral disks may be problematic. By complimenting the traditional Deadlift (or in case of injury, completely switching out indefinitely), the trap Bar Deadlift is a great exercise. It's easy & simple for learning the hinge pattern (teach the hinge, not the squat for this movement), you can lift heavier loads (Bradley Cooper repping out 405 in American Sniper), and decreases loads on the spine. For those recovering from a disc herniation, these are great to work into (start with McGil 3, and other core strengthening movements first.) Also, If you're looking to blast some fat, add your body weight to the bar and crank out sets of 25 at the end of a workout.

Trap Bar Deadlift is one of my favorites to do with clients. Notice how I set up and then listen. I rotate my arms as if I'd be crushing an egg between my armpits and take a big breath to stabilize my core. There isn't one exercise that you have to do. Find one those allow you to move well, without pain, and that you enjoy. For me, it's the trap bar deadlift. ๐Ÿค ๐Ÿค ๐Ÿค ๐Ÿค ๐Ÿค ๐Ÿค ๐Ÿค ๐Ÿค 
If you're a trainer or want to learn more about the movement, agonists, and proper form, head on over to @showupacademy

@jcdabney42 showing off the exercise of the day if you're trying to improve your vert.
3-5 sets, 1-10 reps (pending on when very dramatically decreases), rest 3-5 minutes.

@samiclarke & @remingtonvictoria SHOWING UP today in @showupacademy
Booty specific workout:
High Step-ups into Plank variations
Hip Thrusts into ball bridges
RDLs - Push-Ups - Pull-Ups
TUG-A-WAR ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ
It's common people want to do abs at the end of the workout; we rarely isolate abs (I never do, only plank variations, other Show Up trainers are nicer than me.) Abs will be seen from showing up regularly (3-5x a week), doing multi-jointed movements (all seen here), and eating your number (TDEE=BMR+AF+TEF+NEAT=YOUR NUMBER.) One workout will not offset months or years of bad habits. We tell our clients, show up for 6-months without missing a week and then look back at the difference.

I want to lose X amount of weight.... Stupid goal.
I'm going to do diet X to lose weight.... Stupid goal.
I want to be able to Hip Thrust 2x my body weight.... Great goal.
Here we've got @remingtonvictoria and @elsiehewitt doing 1.1x body weight. We started with reps at 65lbs for 15-20, now we're up to 135 for sets of 10. Within 8-weeks, these two lovely ladies will be crushing 2 plates per side, no doubt! ๐Ÿค ๐Ÿค ๐Ÿ‘
Bodies and minds change when you focus on challenging your physical prowess- Stop judging yourself via the scale. Lift heavy shit and watch what happens to your body and confidence.

Here's a great warm up. Walk into the gym, grab a moderate weight, and walk with it 2-3 inches from your side, and then transfer it from your side to above you head without losing your stable core. Aim for 10 steps (the kind you do when you get pulled over ๐Ÿ‘ฎ ๐Ÿป).

@elsiehewitt & @madeleinebyrnee ending off today's workout (see prior post) with the Frog Pump Game ๐Ÿธ๐Ÿธ๐Ÿธ๐Ÿธ๐Ÿธ๐Ÿธ๐Ÿธ
1-minute on the clock, however many buckets you make, the other person holding the wall squat has to do x10 pumps (Elsie had to do 50, Madeleine had to do 30- See last video for to see frog pumps ๐Ÿธ๐Ÿ‘Great booty finisher- hips externally rotated with extension to burn dat booty!

Age is a number, and so is that evil number on the scale- they're irrelevant (unless your sport requires a weight class.) Here we've got @teamsantamonica swim team entering a power mesocycle. They've been training 8+ weeks, owned the movement patterns (squat, hinge, push, pull, carry & uni-lateral) and are getting a lot stronger. Now it's time to start lifting heavier and becoming more explosive. ๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–๐Ÿฆ–
Biggest misconceptions with <18 year olds lifting weights are bone growth complications. With proper supervision via a strength coach, small progressions in weight, 6-15 rep range, and focusing on proper motor acquisition, lifting weights can be extremely advantageous and HEALTHY for the bone remodeling process. The next time someone comes at you with "I did my research", read this position stand and let me know if you have any questions.
Science > anecdotes

Banded rows with neutral grip:
Row agonist - Latissimus Dorsi (humeral extension)
Synergists - Biceps (elbow flexion),
Rhomboids / middle traps (scapular retraction)
Stabilizers - Erector Spinae / Transverse Abdominals
Addition of the band forces eccentric control.

Sometimes you need to improvise when the weights stop at 70's. Banded Rows to start off this awesome Saturday! Hook Em at 4 ๐Ÿค˜๐Ÿป๐Ÿค˜๐Ÿป๐Ÿค˜๐Ÿผ๐Ÿค˜๐Ÿผ๐Ÿค˜๐Ÿฝ๐Ÿค˜๐Ÿฝ๐Ÿค˜๐Ÿพ๐Ÿค˜๐Ÿพ๐Ÿค˜๐Ÿฟ๐Ÿค˜๐Ÿฟ๐Ÿค 

This Sunday from 2-330pm @showupacademy we will be having a FREE yoga class for those who want to learn from the infamous @theloga @alpha_yoga who's a master instructor at #equinoxsantamonica Logan will be teaching our 4-month 200-hour yoga course Nov. 12th to become certified. If you're interested, know anyone who wants to get certified in yoga, or want to become more aware of movement, SHOW UP on Sunday and tag them here ๐Ÿค ๐Ÿฆ–๐Ÿฆ•๐Ÿง›๐Ÿพโ€โ™‚๏ธ๐Ÿ‘ธ๐Ÿผ๐Ÿ˜Ž๐Ÿคฉ๐Ÿค‘

Looking for some bootywork? Head over to @showupacademy if you're on classpass or tired of your circuit training / HIIT training / Spin classes that don't work. We organize glute specific workouts based on the how the glutes. If you like the class, leave us a yelp/google review and you'll get a 1-1 session with a legit trainer for free. Legit? Someone who goes to school to learn movement. ๐Ÿค ๐Ÿค ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘

I๏ธ call these 5-10-15โ€™s.
5 reps at 85% Squats (125lbs = body weight)
10 reps at 60lbs Goblet
15 reps with 10โ€™s squat into press
As you get more conditioned, the body can handle more. @alexaadams3 is one of the strongest girls Iโ€™ve worked with.
She can do sets of 5 pull-ups
2x body weight hip thrusts x 25
Squat 155x1.
She shows up regularly, she ainโ€™t bulky, and sheโ€™ll have ice cream ๐Ÿฆ 1-2x a week.. ๐Ÿง๐Ÿง๐Ÿง๐Ÿง๐Ÿง๐Ÿง๐Ÿง
See what happens when you SHOW UP AND LISTEN!

Who cares about that number on the scale, because we sure as hell donโ€™t at Show Up Fitness. @remingtonvictoria is showing off an impressive personal record of broad jumping her height of 5โ€™10. We stress loving the way you look and feel, not an ambiguous number of which dictates how your day is going to be- if you like the number youโ€™re happy, if you donโ€™t, you have a shitty day. What a terrible way to live a life! Instead, focus on beating PRโ€™s (personal records) like squatting 1.5x your body weight (F) 2.0x(M), bench pressing your weight (F), 1.5x (M), running a 6 minute mile, or having your hair cover your nips (like mine does ๐Ÿค ). Ditch the scale and start setting PRโ€™s every time you enter the gym.
Selfie game strong by @elsiehewitt

Yoga master @alpha_yoga giving some great cues for down dog. Weโ€™re looking forward having him teach our 200-hour Yoga Certification via @nafctrainer
Tag a Yogi!

Iโ€™m amazed at how long some people โ€œwarm-up.โ€ Do you do warm-up before you sit down into a chair or climb into your car? I feel we overdo it as a society with all these warm-ups & corrective exercises. Granted, every body needs to be specifically analyzed to make sure the psychological components are ready to perform, otherwise, start lifting!
Before a chest day, Iโ€™ll do a few sets of push-ups on a foam roller, some tissue manipulation via the head of a barbell into the agonist & antagonistic muscles, and then thoracic rotations. Within 2-3 minutes, Iโ€™ll start benching. Especially on MONDAYโ€™s, itโ€™s not uncommon for me to omit the warm-ups and hop on the first available bench. Know what your body is capable of, and SHOW UP!

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