Body by V Fitness

I get asked this question all the time, but in order to understand the how, you need to know the why. Within the context of STRENGTH TRAINING (I’m not talking to you, yoga people you do you.), you need to breathe in a way that protects your spine when your body is working against resistance by HOLDING YOUR BREATH during exertion. Oh yes, I said it. Hold your breath. Doing so increases intra-abdominal pressure, creating a rigid mid-section that is then equipped to re...sist forces that threaten to bend your spine in unacceptable ways. Really, your body already knows how to do this, as evidenced by the heavy grunting you experience when pushing against a stalled car or a heavy door, but ill-informed sources have so thoroughly confused everyone that they overthink the shit out of it. Also, unless you have a known blood vessel abnormality, like an aneurysm, it is perfectly safe to have transient spikes in blood pressure during exertion, and it is, in fact, necessary to supply oxygen to your body during exercise. In order for a blood vessel to rupture, you need a sufficient gradient across the vessel wall (see illustration), something that doesn’t happen during exercise, so stop worrying about it. . . . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness See more

STEADY-STATE CARDIO: (Long distance running, cycling, swimming for distance, elliptical machines) 1. Improves aerobic capacity, cardiac output, numbers of mitochondria, hemoglobin concentration, and insulin sensitivity. These changes quickly revert in times of detraining. 2. Burns calories, but not enough to offset a poor diet. Sorry. 3. Has a negligible effect on improving performance in anything else other than the actual activity.... 4. Creates no significant improvements in strength or flexibility. 5. Has a catabolic (muscle wasting) effect. 6. Doesn’t appreciably improve bone mineral density. 7. Repetitive stress injuries and joint degeneration are common in endurance athletes. HIIT: (Tabata, Sprints, some CrossFit) 1. Improves aerobic capacity, cardiac output, numbers of mitochondria, hemoglobin concentration, and insulin sensitivity. In theory, can cause permanent cellular changes in muscle cell architecture that make it possible to quickly reacquire previous fitness adaptations after a period of detraining, although this has not been studied. 2. Usually associated with high-volume eccentric contractions, creating a lot of inflammation and associated soreness that can be hard to recover from. 3. Rapid transitions between multiple exercises prevent proficiency and improvement in any one of them, placing a limit on its effectiveness in strength development. 4. Decent calorie burn in relatively little time, but not enough to offset a crappy diet. Sorry again. 5. Can create improvements in bone mineral density, depending on the type of exercises used, but has the potential to have same detrimental effects on joint health as steady-state cardio. STRENGTH TRAINING (Barbells, dumbbells, kettlebells) 1. Improves aerobic capacity, cardiac output, numbers of mitochondria, hemoglobin concentration, and insulin sensitivity. Causes permanent cellular changes in muscle cell architecture that make it possible to quickly reacquire previous fitness adaptations after a period of detraining. 2. Can be hard to recover from with inappropriate management of training volume. 3. Focusing on heavy compound movements with a full range of motion produces dramatic imp

. . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

I hate posting pictures of myself, because it dilutes the message. It makes me a little sad that this gets views while things that may actually be helpful get passed over. Nonetheless, I think my physique is a acceptably aesthetic, and it gives me a talking point. I don’t do a ton of different exercises, just a few effective ones, and it has gotten me into reasonable shape. I feel strong, have decent mobility, and look suitably fit. Too often, people want to work every m...uscle through isolation exercises, when they would get better and faster results through a few compound, multi-joint exercises, plus benefits to their overall health and structural integrity from the inside out. Don’t be shortsighted and superficial with your training. Prioritize things that will give you the most benefit through the simplest means. . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness See more

SORENESS IS NOT: 1. a sign of an effective workout 2. caused by lactic acid 3. a goal in itself 4. a reason to not work out... Soreness is INFLAMMATION, likely the result of damage to the contractile units of your muscles from eccentric contractions, with muscle lengthening under tension. This happens, for example, as you control the descent into a squat or a push-up. CHRONIC, UNRELENTING inflammation will f*ck up your body. If you are exceptionally sore from a previous workout, and you want extra training volume that isn’t going to create more soreness, it may be a good idea to focus on concentric-only movements, like sled pushes or ball slams. Remember, soreness is an occasional byproduct of hard training, but shouldn’t be the goal. High repetitions have lots of eccentric contractions, creating lots of soreness, so it is wise to use some kind of resistance and minimize the repetitions, unless you like being sore all the time. That’s a stupid idea. . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

IS DEADLIFTING BAD FOR YOUR BACK? NO! With proper coaching, deadlifts are among the most useful exercises for building strength in the very muscles that will PREVENT back injury. That’s right...properly executed deadlifts PREVENT back injury by strengthening the spinal erectors and abdominal muscles; all the core muscles that are responsible for keeping your spine from getting hurt. They can teach you how to pick things up SAFELY in a controlled environment, so that when you are having to pick up a heavy box from the floor in an uncontrolled environment, you are much less likely to hurt yourself. It trains you to pick things up in a safe, effective manner, using your muscles for support instead of your bendy and treacherous spine. An unsupported spine is no good. Learn how to keep it safe by learning how to deadlift.

Sorry...sitting on your butt isn’t going to keep you safe, but it may do the opposite.

#personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

Observe someone who sits at a desk for decades and does nothing else: stooped posture, stiff neck, tight hips, tight back, lack of ass. In contrast, distance runners stand taller and are less likely to be obese, but somehow look skinny and flabby at the same time, can hardly squat down to pick something off the floor because their hamstrings are so tight, and the only part of their body that seems to have any muscle at all is their calves. You may think this was a mistake in our biology, but it isn’t. Your body is designed to adapt to the posture it assumes most of the time. Remember that it’s not only important to stay active, but to move in ways that will keep your body strong and flexible lifelong.

Please note that I’m not talking about isolation exercises like curls, crunches, and glute kickbacks, which don’t involve enough muscles to create a significant cardiovascular demand. . . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

Easy now. It’s a bit of an oversimplification, but I am making an important point. ALL EXERCISE IS ULTIMATELY AEROBIC. Please note that I’m not talking about isolation exercises like curls, crunches, and glute kickbacks, which don’t involve enough muscles to create a significant cardiovascular demand. . . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

#personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

If you don’t have a good reference point, you can’t measure progress. That’s one of the reasons it’s important to go full-range. Going partial range, while sometimes useful, doesn’t allow for reliable assessment. Here are a couple examples for ya. Stay safe, kids. . . . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

My job is to walk a fence between my clients’ short-term desires and my long-term desire of helping them become healthier and happier people. Nonetheless, people are motivated by short-term results despite knowing, at least intellectually, that it is not a mature attitude. . However, people are not rational, and it takes experience to learn how to mold irrational desires towards an achievable long-term goal. Many clients are willing to do more essential movement patterns,... like squats, if I agree to throw in less important, but more aesthetically rewarding, muscle isolation exercises, like bicep curls and abs. . The transient swelling and soreness in their muscles provides a psychological reward that makes clients stick with it, while all the stuff I’m making them do is actually accounting for most of their results. . I’ve long since learned that it doesn’t matter if people know what’s good for them. It’s good for you is not enough to motivate behavior change, unless provided with a short-term dopamine hit that keeps them interested. . I’m always navigating the line between meeting my clients expectations and having them see the bigger picture, and if there is too big of a gap, it doesn’t always work. To the extent possible, I’d rather do what I think is right rather than what’s marketable. . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness See more

Lincoln (the dog, not the president) is an ideal client. He shows up with a great attitude, follows instructions, doesn’t complain, and puts 100% into what he does. He doesn’t regret his past, and he isn’t worried about the future. Lincoln is a good boy. Be a good boy. Be like Lincoln. #whosagoodboy . . . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

Important COVID crisis message. Volume up.

I iz strongz like daddy.

ON A POSITIVE NOTE, I eat better and get more recovery time when I’m not training people 10 hours a day. #quarantinegainz . . . #personaltrainer #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

A SIMPLIFIED BODYWEIGHT SQUAT . . . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #cardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

FIX YOUR PUSH-UP . . . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

FIX YOUR PRESS . Do your wrists hurt when pressing? . Do you lift like this? ... . WELL STOP! . Generate more power and stability by grabbing the weight like this: . Let the bar rest in the crease. . Lead with the 1st two knuckles. . Keep a neutral wrist. . Now the weight is directly over the thicker bony structures. . . . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness See more

(A) Kettlebell Swings x 20 (B) Goblet Squats x 10, (A) 1 Arm Kettlebell Swings x 10 / Side (B) Kneeling Overhead Press x 5 / Side, (A) Overhead Tricep Extension x 10 (B) Supinated Press Out x 10, Turkish Getups x 5 / Side for 2 sets . . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

USE WHAT YOU HAVE. These readily-available walkers are $30 on Amazon. Got mine in the mail in one day. It supports up to 300 lbs. Make sure to keep the wheels off. This one is foldable for easy storage.

SQUAT LIKE A BOSS (AT HOME) . . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

. . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

While I can work with any equipment you have or none at all, spots are limited and not everyone will be a suitable candidate for remote training. Message me if interested! . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

When supplies are limited, find ways to make your own weights, rather than making excuses. . . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

Although any type of upper body pulling movement generally involves the biceps, selectively targeting the biceps without equipment can be tricky. The biceps turn the palm upward, bend the elbow, and flex the shoulder, so an effective bicep exercise incorporates all these functions. Introducing the Doorknob Curl. Lean back and use a reverse grip, focusing most of the pressure on the ring and pinky fingers. Focus on bringing your fist towards your face. Lean back more to increase the challenge. Go to failure for 4 sets on each side.

No Equipment Workout For the Advanced Trainee 6 Cardinal Movement Patterns (Using Household Weights)... 1. Squat - Clapping Bulgarian Split Squat 3 sets of 10 / Side 2. Hip Hinge - 1 Leg Deficit Deadlift (Full Gallon, Full Detergent Jug, Cat Litter) 3 sets of 10 / Side 3. Lunge - Jumping Sprinter Lunge 3 sets of 20 total (10 / Leg) 4. Upper Push - Wall Plant Push-Ups 3 sets of 10 / Side (if you make it!) 5. Upper Pull - Close Reverse Grip Inverted Row (Sturdy stools and a broom/mop/dowel rod) 3 sets of 10 6. Weighted Carry - Turkish Get Up 2 sets of 10 . . #personaltrainer #fitness #gym #workout #fitnessmotivation #training #personaltraining #instafit #trainer #fcardio #fitnessinspiration #trainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #fitatlanta #fitness #gymlife #gym #bodybyvfitness

Now that I’ve established ground rules: In all likelihood gyms will still be closed this coming week, so I’ll still be using the park and my portable exercise equipment. UV light is a natural germicide which works by damaging viral nucleic acids, so the sunny outdoors may be safer place to be than huddled indoors where germs can live on surfaces much longer. Plus it’s easier to keep social distance, and there is much more open air versus the recirculating air of indoor set...tings. There is of course a risk if there are a bunch of people at the park in close proximity. I’m packing hand sanitizer, wipes, and alcohol prep pads with me to wipe down surfaces. To put things into perspective, there currently 24,000 cases in the US, a country with a population of over 330,000,000 people. That is an 0.0072% infection rate. Among those 24,000, so far there have been 276 deaths, 80% of them in people over 65. Among those younger than 65, deaths have mainly occurred in people with chronic medical conditions (severe asthma, heart disease, AIDS). Based on those numbers, the chances of a young healthy person dying of coronavirus is less than 0.000017%. These statistics do not represent an unknown number of largely mild or subclinical cases that haven’t been sought medical attention. It is likely that many people have or have had coronavirus and never knew it because it was mild or asymptomatic. In other words, the reported cases represent people who are chronically ill or elderly and therefore more likely to manifest symptoms and seek medical treatment for not just COVID, but for any infection. As far as the risk of spreading germs from yourself to older and medically fragile populations, that’s a slightly different story. These populations should be self-quarantining and you should make efforts to not expose these more vulnerable people. The CDC estimates 38-54 million flu cases and 23,000-59,000 deaths attributable to the flu between October 2019-March 2020, which is magnitudes greater than 20,000-something COVID cases with 200-something deaths. Yes, COVID-19 infections have a greater percentage mortality than the flu and there’s no vaccine, but you are far more likely to get sick and die from the flu. (Yet, think of how many people refuse flu vaccines annually?) To put things further into perspective, here are mortality rate statistics from the CDC for leading causes of death for 2017. Remember, the death toll from COVID in the US so far is 276. Compare that to these numbers: Heart disease: 647,457 Cancer: 599,108 Accidents (unintentional injuries): 169,936 Chronic lower respiratory diseases: 160,201 Stroke (cerebrovascular diseases): 146,383 Alzheimer’s disease: 121,404 Diabetes: 83,564 Influenza and Pneumonia: 55,672 Nephritis, nephrotic syndrome and nephrosis: 50,633 Intentional self-harm (suicide): 47,173 This all being said, I’m in no position to say what you should or shouldn’t do. Use your own judgement.

STAY STRONG. A cheat sheet for creating your own workout: Focus on 6 fundamental movement patterns, either in one workout or spread out over the week. These are essential to building strength in a way that is efficient, balanced, and has the most carryover. I’ve provided example exercises of each movement pattern that either (a) use no equipment, (b) use dumbbells or kettlebells, or (c) use barbells, depending on what you have access to and are comfortable using.... It is most effective to use barbells if you are comfortable using them, as they allow for the most loading, but dumbbells or kettlebells can also be very effective in a pinch. Bodyweight exercises are more form-dependent and difficult to progress, but can still be very effective if other options aren’t available. A SIMPLE WORKOUT STRUCTURE THAT INCLUDES THE FUNDAMENTAL MOVEMENT PATTERNS. PICK ONE FROM EACH CATEGORY. Perform 4 sets of 10 with a weight heavy enough to challenge you, taking 1 minute between sets (2-3 minutes if you have the time). If you are using body weight or don’t have heavy enough weights, do reps to near-failure, stopping when strict form can’t be maintained. 1. Squat a. Bodyweight Squat b. Dumbbell Goblet Squat c. Barbell Squat 2. Hip Hinge a. Single Leg Hip Thrust (can use sturdy table) b. Kettlebell / Dumbbell Swing c. Barbell Deadlift (Romanian Version Shown) 3. Lunge-Type Movements a. Bodyweight Reverse Lunge b. Walking Dumbbell Lunges c. Barbell Step Up 4. Upper Body Push a. Push-up b. Dumbbell Overhead Press c. Barbell Bench Press 5. Upper Body Pull a. Inverted Row (can use underside of a counter) b. Dumbbell 1 Arm Row c. Barbell Row 6. Loaded Carry (be creative if you don’t have weights a heavy grocery bag, an overweight cat, or a small child will work fine) a. Suitcase Carry b. Overhead Carry

Don’t be mad just because it’s true. https://www.youtube.com/watch?v=ZDBDMxumBVU&feature=share

So...I saw this ad pop up in my feed today. Good opportunity to get on my soapbox. I thought. The tide is slowly turning (pun intended), but idiotic and pointless exercises still get the most attention on social media. I get it when I was new to personal training I thought that the more things you can do simultaneously, (like running while trying to fight the resistance of the water while trying to keep heavy dumbbells held at 90 degrees while trying not to drown) th...e more you were getting out of it, and the more efficient you were being. In reality, instead of doing one thing well, you end up being crappy at everything. Unfocused exercise leads to unfocused results. While complete beginners (who shouldn’t really be doing really complicated stuff anyway) may see initial results from doing fancy Instagram stuff, it’s only because literally anything will work if you are just starting. But for continued neuromuscular adaptation, you need to know WHAT you are doing and WHY you are doing it. Most exercise programs are designed to just make you tired. Nothing wrong with heart-pounding, soreness-inducing exertion ONCE IN A WHILE, but don’t be misled into thinking that is the key to progress.

This pretty much sums it up for me.

Courtesy of @physiciandoodles

Top: July 10, 2018, Bottom: March 12, 2019, 8 months, 20 lbs of gains. 1 gram/lb protein intake and training for 30 minutes 3-4 times a week with sufficient intensity can do that. It’s about focus, not spending countless hours in the gym doing nothing.

I’ll leave this right here. . . . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl... #workouts #workoutvideos #instafit #fitatlanta #fitness #gymlife #gym #bodybyvfitness See more

This post is likely to ruffle some feathers, but it is meant to challenge rigid thinking, not to undermine the principles of discipline and consistency (both of which are invaluable): I’ve been asked when I find time to work out, and what I do for my own workouts. Well, as Napoleon Dynamite would’ve put it, Whatever, I feel like doing, gosh! . I’m being somewhat facetious, but it’s true: I provide my clients with much more structure than I provide for myself. That does...n’t mean it’s totally haphazard, though. I focus on the big, compound lifts (bench press, squats, deadlifts, overhead presses) and calisthenics (dips, chin-ups, hanging knee tucks, advanced pushup and plank variations). I also do a lot of mobility work and accessory muscle training with my clients, since I can do these while maintaining the energy, focus, and lung capacity to do my job. As corny as this sounds, I think the body has an innate wisdom that you can tap into if you’ve spent enough time tuning in to your physical experience. Most people are too out of touch with their body to use intuition to guide their programming, however. This is where a structured program based on progressive overload is very helpful. And this is also where hiring a (ahem) professional can be of great utility. #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #workoutvideos #instafit #fitatlanta #fitness #gymlife #gym #bodybuilder #bodybyvfitness

My wife noticed that I had laid down in precisely the right orientation for the universe to dye my hair. She decided to capture to moment. I think I’ll keep it like this. #gratitude

Keep it functional. #functionaltraining #takemeseriously . . . .... #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #workoutvideos #instafit #fitatlanta #fitness #gymlife #gym #bodybuilder #bodybyvfitness See more

It’s important that exercises are functional. #takemeseriously . . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl... #workouts #workoutvideos #instafit #fitatlanta #fitness #gymlife #gym #bodybuilder #bodybyvfitness See more

I heard this from a mentor back in medical school and it still rings true. Having a beginner’s mind is critical for continued personal and professional growth. Once you think you have it all figured out, you’ve become blind. While there is great value in learning from experience, don’t let it imprison you in one particular paradigm. There are an infinite number of ways of looking at things. As always, check your assumptions.

These chip-devouring monsters are skin calipers. They are a tool used to estimate body fat muscle percentage. In the hands of an experienced operator, they are superior to the bioelectrical impedance method featured in home scales and hand-held electronic devices, and cost less than $10. While falling short of the accuracy offered by DEXA scans and hydrostatic weighing, it is far less expensive. As with most things in fitness, it is the simple and primitive stuff that t...ends to be the most effective and practical. Don’t fall prey to flashy gimmicks. More complicated doesn’t always mean better. . . . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #workoutvideos #instafit #fitatlanta #fitness #weightloss #gym #bodybuilder #fatloss #bodybyvfitness See more

I make a deliberate effort to employ scientific principles in the way I train clients. I refine methods as my knowledge and understanding continue to expand. No matter how much I know, I always feel like there is much more to learn. But I also understand that science isn’t going to inspire sedentary people to exercise. Most people need spiritual uplift-ment to motivate them, and there’s nothing religious about that. I exercise with specific goals in mind, but I don’t have... a timeline. I’m not beholden to any one particular goal, although I understand it is different for competitive athletes. But most of my clients aren’t competitive athletes, and many of them don’t even like to work out. For me, physical activity is an affirmation of life. We are breathing, grunting, running, jumping, rock-hurling, tree-climbing primates - not just a bundle of brain tissue encased in an inconvenient casing known as a body. We ignore our physicality to our own peril, and at the expense of our mental and emotional well-being. Do you want to think more clearly? Exercise. Do you want to not feel like shit all the time and have some emotional equilibrium? Exercise. Do you want to feel in control of your own life? Exercise. Do you want to feel connected with something higher than yourself? Exercise. These are the very real, but highly undervalued, gifts of being present with your body. But trainers and medical professionals alike usually make no mention of them. I don’t exercise to improve my heart health, preserve bone mass, prevent diabetes, or better my cholesterol profile. Those aren’t good motivators. I work out so I don’t feel like crap and remain a sane, functioning human being. Training clients is a balance between designing a program that promotes proper movement patterns while customizing it to meet a client’s goals, AND structuring it in a way that will make the client want to do it. Some people need gentle prodding and encouragement; others just want their ass kicked. Still others are inquisitive and want to understand the physiology and biomechanics of strength training. And some just need a friend to talk to. I try to take a step back and asses

. . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #instafit #fitatlanta #fitness #gymlife #gym #bodybuilding #bodybyvfitness

Most of the time there is no real difference between brands. Stick with what suits your taste buds and preferences. Because science.

Joaquin started training with me in July 2017. By December he was stronger and fitter, but didn’t look the way he desired. I could boast that I designed a fat loss workout that resulted in his transformation, but he deserves more credit. After advising him to reduce his caloric intake, Joaquin began monitoring calories while changing his diet to mainly lean meats and vegetables. To no surprise, he saw results. In principle, fat loss is simple, yet extremely difficult f...or most people. Simple does not mean easy. Fad diets and clever marketing campaigns will tout a multitude of reasons that their brand of nutrition is the best approach. The truth is, regardless of how an eating plan is structured, the key to fat loss is creating a caloric deficit. Simply put, consume less calories than you burn. Now before I face an onslaught of angry comments, let me clarify - the quality of the food you eat matters. You can theoretically lose weight (and even some body fat) eating nothing but Twinkies as long as you are in a caloric deficit, but you won’t be nourishing your body to optimize strength gains and athletic performance. A couple other caveats: You expend more calories digesting foods in their less processed forms, and there is more energy expenditure required to break down and use protein than other macronutrients. Ultimately, choose a diet that is sustainable, sensible, not overly restrictive, and works for you. As long as there is a calorie deficit, the fat will come off. This is a fundamental property of the universe known as the second law of thermodynamics. Remember, it’s science, b*tch. . . . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #weightloss #transformation #workouts #workoutvideos #instafit #fitatlanta #fitness #gymlife #gym #bodybuilder #beastmode #bodybyvfitness

I know I will ruffle a few feathers, but for the love of God, stop this nonsense. https://nccih.nih.gov/health/detoxes-cleanses

Darius started out with me at 135 lbs in May of 2017. He’s since put on 25 lbs of muscle and now weighs 160 lbs. His secret? He is consistent, he works his ass off, and he started to get more protein. Under optimal conditions, he gained about 0.5 lbs a week of muscle, and that’s about what you can realistically expect (assuming you do everything right). Changes happen long-term when you stop obsessing about the results and commit to the process. . . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #instafit #fitatlanta #fitness #gymlife #gym #bodybuilding #bodybyvfitness

This is only 35 days in with a client completely new to resistance training. He has been seeing me 30 minutes three days a week and has not been exercising outside of our sessions. I’m presenting this example for a number of reasons: (1) Significant changes can happen in novice lifters just a few weeks into training. (2) The training volume needed to produce changes in a beginner is less than you think. (3) Changes may not be apparent to someone who does not know what to ...look for. Other than the smile and the slight tan, notice the improvement in posture in the side profile: less neck craning forward, more chest protruding out (this was unprompted, by the way). His shoulders are also a bit more defined and have acquired more mass. In the frontal view, you can see how his chest is more expansive, and how some back muscle development gives him more of a tapered look from the front. Training volume will need to be ramped up to continue to see changes. We have also been working on increasing his calories to 2500 a day, including 150 grams of protein (~1 gram per pound body weight). . . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl #workouts #instafit #fitatlanta #fitness #gymlife #gym #bodybuilding #bodybyvfitness

Learn to just show up and immerse yourself in the process. Lasting change = time + consistency. . . . #fitness #fitnessmotivation #fitnessinspiration #trainer #personaltrainer #bodybyv #gymmotivation #atlantagym #atlantapersonaltrainer #atlpersonaltrainer #atlantapersonaltraining #atltrainer #atlfitness #atlantafitness #certifiedpersonaltrainer #thetrainingroomatl... #workouts #workoutvideos #instafit #fitatlanta #fitness #gymlife #gym #bodybuilder #beastmode #bodybyvfitness See more