List of the most popular hashtags for theme #MOBILITYWOD

Protein Guide 101 Tag a friend that could use this! - Follow @P.T.Pete for daily fitness/nutrition tips! - When you start out counting macros, one of the biggest challenges is eating enough protein, without overconsuming total calories.⁣⁣⠀ ⁣⁣⠀ It therefore makes sense to opt for mostly lean protein sources, as these will allow you to hit your daily protein goal without exceeding your calorie allowance.⁣⁣⠀ ⁣⁣⠀ Now because I know it will come up in the comments - yes brazil nuts contain more unsaturated or 'healthy' fat and bacon and sausages contain more 'unhealthy' saturated fat. ⁣⁣⠀ ⁣⁣⠀ The only point I am making here is that brazil nuts (and nuts in general) are not a great protein source when dieting, because the amount of protein they contain is very low relative to the total amount of calories they contain.⁣⁣⠀ ⁣--⁣⠀ __________________ Be sure to turn on our post notifications to never miss a post! __________________ As always, let us know if you have any questions at all! ___________________ #protein #proteins #Nutrition #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #myodetox #mobility #yogafit #iifym #foody

Kick that mindset to the curb....⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #crossfitwomen⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlossprogress #weightlossproblems #weightlosscommunity #pushpulllegs #gymadvice #weightlossjourney #hypertrophy #overeating #mobilitywod #flexibility #physicaltherapy #yogi #yogabody #iifym #deadlift #squat #hypertrophy #physio #ukfitfam #healthyeating #drinkwater #myodetox #powerbuilding #flexibledietinglifestyle #hipmobility #musclegrowth #bingeeating

Tag a Friend Who Wants to be More Flexible! ⠀ Terms to Know 1️⃣Active Stretching Stretching without using an external force. You are actively contracting a muscle group to get a stretch on the opposing muscle group. Hence the word “active.” Example: While standing, raising your leg up with knee straight to stretch the hamstrings. ⠀ 2️⃣Passive Stretching (AKA Static Stretching) Using an external force to assist you in the stretch. The external force can be gravity, a strap, a stretching device, or a friend. Example: While standing, hinge forward at the hip to stretch the hamstrings. ⠀ 3️⃣Passive Insufficiency Muscle cannot lengthen anymore. ⠀ Research 1️⃣In a study comparing the two types of stretching, the active stretching technique produced the greater gain in active knee extension ROM, which was almost completely maintained 4 weeks after the end of the training, whereas the passive technique completely lost the gain. ⠀ 2️⃣In another study, they found that the active stretching technique was more time efficient compared with Passive stretching and it needed a lower compliance to produce effects on flexibility. ⠀ 3️⃣In a 12-week active stretching program, they found that hip flexion improved with passive stretching when performed 3 days per week with a stretch daily dose of 180 s in both populations (normal and limited hamstring flexibility). ⠀ It’s worth noting that active stretching can be limited by strength. For example, if you are laying on your back trying to raise you leg up as high as you can, and the hamstrings don’t feel like they are limiting you, the hip flexor just may not be strong enough to get you through the range of motion. So strengthening the hip flexor would help increase range. ⠀ Recommendations Both have similar impacts on flexibility. You can do both by first doing passive stretching and then do active stretching to help reduce the occurrence of passive insufficiency. This will help in maintaining that new range of motion. ⠀ ——— Great post by @muscleengineered ———

Read below for more info on the topic! - TAG A FRIEND WHO COULD USE THIS KNOWLEDGE ———————— - - - - - - Are you following the correct principles for your goal? Or just winging it? The main difference between fat loss & building muscle is that you’re either consuming fewer calories in order to reduce body fat. Or consuming more calories in order to gain weight (muscle). Increasing volume / sticking to lower calorie foods will help satiety & adherence when trying to lose weight. Likewise, reducing volume & sticking to higher calorie, hyperpalatable foods will help make consuming more calories easier, if your goal is to gain muscle. Training can be the same but there’s more emphasis on weight training & progressive overload when opting to build muscle. For fat loss, you should just look to be more active in a way that you find enjoyable. That said, weight training in general will help to maintain muscle & help shape your body. Supplements can be the same with the only real difference being that you may want to opt for a higher calorie shake if muscle gain is the goal as this will help you to consume more calories on a consistent basis. Not necessary though. Creatine is great for both goals as chances are if fat loss is the goal, you want to maintain lean muscle. Likewise, creatine can assist in building lean muscle too. Great post here from @the.perfectdiet check their cool page out! - #fatloss #Nutrition #nutritiontips #diet #dieting #healthysnack #snacks #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym #foody

! Tag a friend that needs this! - Follow @P.T.Pete for daily fitness/nutrition tips! - As mentioned in my last post on front squat compensations, here I give you guys some basics to gaining more mobility for your front squat. ⠀ 1️⃣Commonly, you want to maintain a high elbow position through out the movement. This is where the lats and long head of the triceps come in to play. These muscles, if tight, will decrease range of motion in the shoulder joint which is need to get that high elbow position. ⠀ 2️⃣The t-spine is also an area of concern. If you are lacking in t-spine extension specifically, you won’t be able to maintain that high elbow position. As you go through your front squat, you will need t-spine extension to also keep those elbows high. ⠀ 3️⃣Wrist extension is important to have so it is important to stretch the wrist flexors which are often the culprit. Having adequate wrist extension will allow you to get your fingers under the bar and have a proper set up. ⠀ 4️⃣External rotation is also important especially if you have big arms which don’t allow you to fully flex the elbow and get your fingers underneath the bar. To make up for the muscle blocking your way, you take on a wider grip which requires external rotation of the shoulder. ⠀ Mobility Drills ➖Seated t-spine extension ➖Dowel assisted external rotation ➖Quadruped wrist stretch ➖Dowel lat, tricep, and t-spine drill ⠀ Hope this helped you guys out if you find that you are struggling with your front squat mobility. ⠀ Leave a comment and share with a friend! ⠀ Make sure to bookmark this to reference it! ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ Another excellent post here from @muscleengineered Check his page out! ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #frontsquats #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym

Bulletproof your groin with Copenhagen Hip Adductions⠀⠀ ⠀⠀ Much has been written about hip *abduction* exercises such as lateral band walks and banded hip thrusts, but training your abductors while neglecting your adductors can put you at increased risk for injury. ⠀⠀ ⠀⠀ Try this movement to strengthen your inner thighs and prevent against groin injuries⠀⠀ -⠀⠀ 1️⃣Static hold: Start in a side plank as shown above. Squeeze your inner thighs and maintain an isometric hold. ⠀⠀ 2️⃣Lower leg lifts: Starting from the static hold, lower and raise your leg for an added challenge.⠀⠀ -⠀⠀ SAVE this video and TAG a friend to share the wealth! ⠀⠀ ⠀⠀ ⠀⠀ Bahamas by Arceos⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #hipmobility #adductors #groinstretch #strengthandconditioning #injuryprevention #functionalfitness #strongbody #marinadelrey #chiro #physio #hipadduction #athletictraining #correctiveexercise #mobilitytraining #mobilitywod #exercisetherapy #sportsrehab #functionalfitness #squatlife #clanginandbangin #goldsgymsocal #usapowerlifting #girlswhotrain #powerliftinglife #howmuchyabench #olympicweightlifting #homegymlife #powerliftingwomen #goldsgymsocal #powerliftingmotivation⠀⠀ ⠀⠀ ⠀⠀

Sleep like a Baby - Follow @P.T.Pete for daily fitness/nutrition tips! Tag someone who struggles with sleep or comment which tip is going to help you the most - Here’s what Peter said . Sleep is one of the most powerful supplements to help achieve your goals of losing fat and gaining muscle . ⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Over the years I've picked up some great ways to improve sleep quality which I'll give you the rundown on here⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Avoid drinking fluids - if you don't want to have interrupted sleep because you have to get up in the middle of the night to pee then limit your fluid intake 2-3hrs before bedtime⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Caffeine - you should probably have your last caffeinated beverage before 4 pm to improve sleep latency. Don't forget that a lot of teas also contain caffeine .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Electrical Devices - switch them off 1-2 hrs before bedtime to avoid the blue light. One thing that has really helped me is using an app called Flux on my computer⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Write down 3 things you're grateful for - This has been shown to improve how fast you fall asleep and the quality of sleep. Honestly, this stuff has been studied⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eat kiwi fruit before bedtime - again this is an evidence-based recommendation, 2 kiwis fruits will help you fall asleep faster and for longer. Be sure to account for these calories into your day⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Room temperature around 67F - having the temperature and environment right is also important for optimal sleep .⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ White noise - this is something that has helped me in the past. My tip is to look up binaural beats on Spotify or Youtube and listen to that to help fall asleep. Weirdly, It's also great for when you need to be productive and focused too . Let me know if you have any questions . . #sleep #sleepy #nutrition #bedtime #goodsleep #sleepwell #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #stretch #myodetox #mobility #healthysleep #yogafit #sleepytime

How To Be A Morning Person! Tag a friend that's not a morning person! #sleep #sleepy #nutrition #bedtime #goodsleep #sleepwell #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #stretch #myodetox #mobility #healthysleep #yogafit #sleepytime

Tag a friend that could use this! - Follow @P.T.Pete for daily fitness/nutrition tips! - Poor ankle mobility can lead to some terrible squat patterns. In the graphic I show three signs of poor ankle mobility during your squat. The soleus is going to be the main culprit typically for poor ankle mobility. ⠀ Forward Lean By leaning forward, you can limit the amount of dorsiflexion (foot towards shin) you have to do. ⠀ During the descent phase of the squat. You may find yourself leaning forward and not being able to go low. ⠀ Of course there are other reasons for why you may not be able to go low such as not having the proper squat pattern or just don’t have the right biomechanics to go deeper. ⠀ Feet Turn Out As you descend in your squat, you might find that your feet automatically turn out. ⠀ This could potentially be because you’re not able to fully go into dorsiflexion because you have poor ankle mobility. ⠀ So, to compensate, your feet turn out to reduce the amount you have to dorsiflex. ⠀ Heels Come Off the Floor As you descend in the squat, you might find your heels come off the floor. ⠀ This is 99% because of ankle mobility. ⠀ It could potential also be because of poor neuromuscular control. But, it’s very likely that your soleus is really tight. ⠀ ⠀ As I mentioned earlier, the soleus will mainly be responsible for allowing your ankle to go through its range without restriction. ⠀ If tight, you will find it hard to dorsiflex and you may end up compensating in one of these three ways. There are also other factors to consider, but this is a great place to start. ⠀ Hope this helped! Let me know if you guys experienced this or have tips for others! ⠀ Really cool post here from @muscleengineered ⠀ #anklemobility #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym