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Latest #flexibility Posts

  • If you’re aiming to grow your glutes, the sumo deadlift can’t be beat.

Not only a great glute builder butt (pun intended) it also happens to be a great way to bulletproof your low back.

A full body, leg building, fat scorching, bang for your buck exercise that will no doubt put you to the test.

The wide sumo stance make this a great option to target the glutes over the hamstrings.

The Romanian  style keeps some brutal time under tension and allows you to lighten the weight and focus the movement.

Focus?

Focus on crushing the glutes at the top of the lift every rep, and maintain a “knee out” position (read: create as much external rotaiton at the hip as possible.)
-
Ready to Start Training Smarter? Link in Bio
  • @elevatemytraining Profile picture

    @elevatemytraining

    If you’re aiming to grow your glutes, the sumo deadlift can’t be beat.

    Not only a great glute builder butt (pun intended) it also happens to be a great way to bulletproof your low back.

    A full body, leg building, fat scorching, bang for your buck exercise that will no doubt put you to the test.

    The wide sumo stance make this a great option to target the glutes over the hamstrings.

    The Romanian style keeps some brutal time under tension and allows you to lighten the weight and focus the movement.

    Focus?

    Focus on crushing the glutes at the top of the lift every rep, and maintain a “knee out” position (read: create as much external rotaiton at the hip as possible.)
    -
    Ready to Start Training Smarter? Link in Bio

  •  0  1  2 minutes ago
  • *** FLEXIBLE DIET PYRAMID *** ADHERENCE + CONSISTENCY

Be consistent with your nutrition + training + Lifestyle. Adhere to the plan you set out. Do not say you will consume 200 cals daily then on the weekends over or under consume. Consistency is key. Train the amount of days you plan to train. Be consistent over the long term to see the results you want.

CALORIES IN VS CALORIES OUT

Firstly ensure you know what your goal is. Whether it be to gain, maintain or lose weight. Eat to support the goal, if you are trying to lose weight ensure a slight deficit which is consuming less than you output and when gaining a slight surplus of calories is required to support recovery and adequate muscle growth.

MACRONUTRIENTS

Understand the difference between a protein, fat and carbohydrate and what each does to you, your body and your training. Understand the caloric density of each macronutrient. 
I.E 1 Gram of Protein - 4 Calories, 1 Gram of Carbohydrate - 4 Calories, 1 Gram of Fat - 9 Calories.

MICRONUTRIENTS

Sometimes we get so caught up on hitting the macros we forget about the important micronutrients. As a minimum, consume 2 serves of Fruits and 5 serves of vegetables daily. A daily serving of fermented foods will also be beneficial for gut health.

TIMING

After nailing all your calories, macros and micros - the next step is to increase your carbohydrates intake pre, during and post workout to obtain maximal intensity and recovery. 15-45grams of protein along with 30-50% of daily carbohydrates is optimal within a 30-60 minute window post-training.

FLEXIBILITY

The joy of flexible dieting and understanding total caloric intake vs energy expenditure, you do not have to be a soldier of 100% clean eating. For long term sustainability the last 10% of your nutrition plan can be flexible, enjoy the social setting or the weekend treat. Balance it within your calories and your on your way to long term success. 
SUPPLEMENTS

Finally, if your lacking in one micro or macro that you simply cannot get from whole foods now is the time to look at what supplements can help. * Follow the pyramid step by step and you will see long term results. 
#Flexibility #macros
  • @coachpirri Profile picture

    @coachpirri

    *** FLEXIBLE DIET PYRAMID *** ADHERENCE + CONSISTENCY

    Be consistent with your nutrition + training + Lifestyle. Adhere to the plan you set out. Do not say you will consume 200 cals daily then on the weekends over or under consume. Consistency is key. Train the amount of days you plan to train. Be consistent over the long term to see the results you want.

    CALORIES IN VS CALORIES OUT

    Firstly ensure you know what your goal is. Whether it be to gain, maintain or lose weight. Eat to support the goal, if you are trying to lose weight ensure a slight deficit which is consuming less than you output and when gaining a slight surplus of calories is required to support recovery and adequate muscle growth.

    MACRONUTRIENTS

    Understand the difference between a protein, fat and carbohydrate and what each does to you, your body and your training. Understand the caloric density of each macronutrient.
    I.E 1 Gram of Protein - 4 Calories, 1 Gram of Carbohydrate - 4 Calories, 1 Gram of Fat - 9 Calories.

    MICRONUTRIENTS

    Sometimes we get so caught up on hitting the macros we forget about the important micronutrients. As a minimum, consume 2 serves of Fruits and 5 serves of vegetables daily. A daily serving of fermented foods will also be beneficial for gut health.

    TIMING

    After nailing all your calories, macros and micros - the next step is to increase your carbohydrates intake pre, during and post workout to obtain maximal intensity and recovery. 15-45grams of protein along with 30-50% of daily carbohydrates is optimal within a 30-60 minute window post-training.

    FLEXIBILITY

    The joy of flexible dieting and understanding total caloric intake vs energy expenditure, you do not have to be a soldier of 100% clean eating. For long term sustainability the last 10% of your nutrition plan can be flexible, enjoy the social setting or the weekend treat. Balance it within your calories and your on your way to long term success.
    SUPPLEMENTS

    Finally, if your lacking in one micro or macro that you simply cannot get from whole foods now is the time to look at what supplements can help. * Follow the pyramid step by step and you will see long term results.
    #Flexibility #macros

  •  9  0  17 minutes ago

Top #flexibility Posts

  • White fluffy plants!! They’re back 😄
Speaking of being back, I am finally feeling myself again - I had some stomach issues again on Friday and Saturday, but I’m hopeful that it’s done for good. Think I might have been a little over ambitious eating too much when my stomach couldn’t quite handle it yet. I even managed to make it to a yoga class yesterday, and even though I was a bit light headed and very weak, it felt great to move my body again.
What is your favorite way to start feeling like yourself again after you’ve been sick?
  • @yogiaubrey Profile picture

    @yogiaubrey

    Alpharetta, Georgia

    White fluffy plants!! They’re back 😄
    Speaking of being back, I am finally feeling myself again - I had some stomach issues again on Friday and Saturday, but I’m hopeful that it’s done for good. Think I might have been a little over ambitious eating too much when my stomach couldn’t quite handle it yet. I even managed to make it to a yoga class yesterday, and even though I was a bit light headed and very weak, it felt great to move my body again.
    What is your favorite way to start feeling like yourself again after you’ve been sick?

  •  1,979  58  10 hours ago
  • Did you know that modifications actually allow us to advance our practice more quickly, because our central nervous system can experience the posture and its benefits in alignment before our body can attain it? Try this out to stretch the legs, side body, shoulder, chest, and back! For all the modifications and progressions to all the foundational poses of yoga, check out the e-books (Link in bio)! Make sure you share this with someone that could benefit and save it for your personal practice! #Yogateacher @jordannicoleyoga
  • @howtopracticeyoga Profile picture

    @howtopracticeyoga

    Did you know that modifications actually allow us to advance our practice more quickly, because our central nervous system can experience the posture and its benefits in alignment before our body can attain it? Try this out to stretch the legs, side body, shoulder, chest, and back! For all the modifications and progressions to all the foundational poses of yoga, check out the e-books (Link in bio)! Make sure you share this with someone that could benefit and save it for your personal practice! #Yogateacher @jordannicoleyoga

  •  9,408  32  13 October, 2019