Back attack!! 🤟🏋️♀️ These are “Bent Over Rows” on the Smith Machine. A smith machine guides the bar and has catches which might be easier for beginners to use and learn on versus a squat rack with a loose bar! These are great for working the middle area of your back as well as the wings aka “lat” muscles! Bookmark this post and try on your next back day🕺
1️⃣Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
2️⃣Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
3️⃣While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
4️⃣Slowly lower the weight again to the starting position as you inhale.
🔃Repeat! When I train my back I do a weight range that allows me to get 12-15 reps in with GOOD FORM and then repeat 4 times (12-15 x 4) This is because I don’t want to add too much muscle up top. If you wish to build more muscle, then go as heavy as you can that will let you perform 8-10 reps with good form! (Repeat 4 times) 💚
❤The single biggest thing I’ve done to improve my relationship with others, was to improve the relationship I have with myself. I became lovable when I was able to love myself. No one can love you, if you don’t love you. Accept, nurture and love yourself as you are. You’ll be amazed how much it will also change how others perceive you.❤
❤Lo más grande que he hecho para mejorar mi relación con los demás, era mejorar la relación que tengo conmigo mismo. Me convertí en adorable cuando era capaz de quererme. Nadie puede quererte, si no te amas. Aceptar, cultivar y quiérete como eres. Se sorprenderá cuánto también cambiará cómo otros te perciben.❤
I'm constantly getting messages asking about coaching so I figured I'd hop on here and give a bit of the background to LoCoFit to any new followers or people who have been curious. 😊
First, yes I'm an online coach! This is my full time career. 🙌🏻 #teamLoCoFit is made up of competitors, aspiring competitors and non competitors. Our clientele base is mostly female but over the years there's been a handful of males clients, too, with both performance and physique goals! I also offer bikini and figure Skype sessions to anyone interested in competition posing (not just team clients) 💃🏻
LoCoFit had very, very small beginnings through my undergrad and graduate years in school. But since I graduated in May 2016 this has been my full time career. It's crazy to think how much the business has evolved from the beginning ✨ and I am constantly trying to improve even more.
At this point I handle all messages, inquiries, new programs and client check ins. @ryanconleypsa writes the programming for our training clients and does a phenomenal job. He also has an online business where he focuses primarily on training programming #AngerManagementStrengthTraining 💪🏻 .
We strive to provide the best quality coaching to all clients regardless of your goal. There's a lot of good in the industry but there's also a lot of bad. Too many inexcusable things like unsafe practices, unsatisfactory responses, lack of timeliness and lack of continued self development.
And while we can't work with everyone we give everything to the clients we have. 💙 .
“Hope life is beautiful
You were the light for me to find my truth
I just wanna say, thank you...” 🎶
A different kind of #flexfriday. I don’t use apps to enhance my appearance (okay I use filters but that’s it haha)- you can see some fat rolls in my back...just like you could see the lines in my face and the cellulite in my legs if you looked through my pictures. But everyday since leaving my abusive relationship has been a new day of discovering how to love myself- to look past all of the things I used to hate. Things that made me vulnerable I now embrace. Most of the issues and self worth were tied to my body image. And all I can say? Is through all that’s happened- all I am is grateful. I grew up- from an insecure girl to a strong woman. I’ve found some true friends- and learned not everyone deserves to know my soul- and that’s okay. The best part of rock bottom? Recreating yourself. Still writing my story. But I’ll be damned if it’s anything but one I’m proud of.
It’s Friday which means Fries day, right??🍟🤫
It’s the end of the week and I am exhausted, I figured a lifting session would wake me up! I’m proud to say that it didn’t at first, (my sumos were weak sauce), but then I hit a new front squat PR: 170lbs for 3 reps🤗 It’s only 2.5lbs from last time, but still 😂 #success
1️⃣Sumo Deadlifts 6x185, 4x215, 1x245
2️⃣Hip thrusts w. 3 second pause 3x8x185
3️⃣Front Squats 3x165, 3x170
4️⃣Skater squat 2x10
5️⃣Glute bridge dropset 30x50, 30x45, 30x40