If you want healthy shoulders, do these 4 movements: 1. Prone handcuff & rotation

These are great for rotation and mobilization of the shoulder joint

To perform:

Lay on the floor, hands behind your back

Pull your shoulders back, lift hands up, and extend arms

Rotate your arms around your body, while simultaneously rotating your palms up

Most people go to the gym for years without seeing results

Here are 9 tips to get the most out of your workouts: 1. Phone on DND

Training is mental as much as it is physical

You need to be fully present and dialed in

No checking your phone, answering messages, or scrolling

This is your sacred time, do not allow any distractions

Most my life I was depressed, insecure, and lost.

Now I am off meds, confident, and living the life I dreamt of.

And getting in shape was the catalyst for it all.

Use these 10 fitness tips to transform your life: 1. Just fucking start

The first step is the hardest

You may be scared, you may have no clue what to do..

Just start

You will learn as you go and the path will begin to reveal itself with each step you take

4 exercises you should be doing for hip mobility:

(Especially if you sit at a desk all day) 1. 90/90

My all time favorite hip mobility exercise- great for internal and external rotation of the hip

Sit on the ground with both legs at 90°

(This alone may already be a good stretch for you)

Then begin to lean forward to deepen the stretch

**Key here is actively pressing your front knee and ankle into the ground while simultaneously raising your back ankle off the ground

Hold in that active stretch for a slow 5 seconds then release

That is one rep

Repeat 5-10 reps each side

Neglecting your gut microbiome is destroying your health

Here are 7 ways to improve gut health: Your gut microbiome is the FOUNDATION for your health

It's made up of trillions of bacteria, both good and bad

It aids with:

- digestion
- toxin removal
- brain function
- immune system
- nutrient absorption
- hormone & serotonin production

The gut is connected to everything

The real reason you can't lose weight: Feel like you're doing everything right, yet the scale still isn't moving?

As a coach, here are a few of the pitfalls I see people fall into on their weight loss journey (and how to avoid them):

This thread will save you from lower back pain: Roughly 540 million people around the world suffer from back pain

It is one of the most common issues in today's society, but doesn't have to be this way

Here's the ultimate breakdown on how to fix low back pain:

If you lack confidence, read this: Insecurities and self doubt held me back most my life

I hated the person I was inside and out

I've learned a lot in the past 5 years and now I:

-built a business leading others
-eliminated insecurity
-love the person I am

Here are the 5 tools you need to become confident👇

3 exercises you should be doing for hip mobility: 1. 90/90

My all time favorite hip mobility exercise- great for internal and external rotation of the hip

Sit on the ground with both legs at 90°

(This alone may already be a good stretch for you)

Then begin lean forward to deepen the stretch

**Key here is actively pressing… twitter.com/i/web/status/1…

Training your glutes isn’t just about getting a big butt

Here’s why glute strength is important for everyone (and 4 exercises you can do): Glutes are an important muscle especially when it comes to stabilizing the back

When you sit for long periods of time (like most do), your glutes don't activate properly

This can lead to back pain due to more pressure on the lumbar spine

Try these exercises to strengthen them:

If you want to lose weight, read this:

(no calorie counting necessary) Over 70% of Americans today are considered overweight or obese

This can lead to issues like:

- high blood pressure
- type 2 diabetes
- mental illness
- heart disease
- stroke
- chronic pain
- autoimmune diseases

So here are 10 hacks to make weight loss a breeze 👇

I was depressed, unhealthy, and insecure for a good portion of my life

But now I am off meds, confident, coaching others, and in the best place I’ve ever been

Here’s how I did it: 1. Nutrition

Believe it or not, this was the main factor that gave me my life back

The key for me was doing an elimination diet to figure out what worked for MY OWN body

That is what led me to get off all my meds I was taking for depression/anxiety

3 exercises to improve spinal health and save you from back pain: 1. Cat cow

Great movement for spinal flexion and extension

To perform:

Position hands under shoulders, knees under hips

Tuck chin and pelvis to round the back towards the ceiling

Then release to arch your back

Drop belly towards the floor and raise up head, chest & tailbone

If you suffer from knee pain, do these 3 exercises: 1. Backwards treadmill walks

Start with the treadmill off

Push your butt back start walking backwards - try to shoot for longer strides

You can do these for 2-5 mins

Love these as a warm up (especially on lower body days)

15 things you need to know to get amazing results in the gym: 1. More isn't always better

The more you train does not equal more progress

3-4x a week is the sweet spot

Learn to do a pull up in these 4 steps: 1. Lat Pulldown

Use these to build an overall strong base in your back

Take a wider grip, keep your shoulders down, and pull the bar towards your chest

5 hacks to make weight loss easier

- THREAD - When trying to lose weight, being in a caloric deficit is the key

This means you need to consume less calories than you expend

The best way to ensure this is by tracking your daily caloric intake and weigh ins

Lifting weights is more effective than cardio.

Here's why: Most people turn to cardio to burn the most calories

But that’s not really how it works

Yes, you will burn more calories in a single session

However, not for long

I’ve seen so many people fall into that trap - thinking that’s the best way to lose weight and look good

3 underrated exercises you should have in your routine

- Thread - 1. Reverse Hyper

These are great for decompressing the spine and strengthening the lower back

Especially if you struggle with back pain

There’s nothing quite like this movement for targeting the posterior chain 🔥

If your gym has one, take advantage of it

I battled anxiety and depression for a good portion of my life

Here are the tools I used to get off medication and get my life back

/ Thread / 1. Nutrition

This was by far the number one key for me after neglecting diet for so long

I started by doing an elimination diet

This taught me the foods that worked best for me, and the ones that didn't

It also helped me develop a better relationship with food

5 ways you can improve your mental health

/ Thread / 1. Journal

Do not overthink this

All you need to do is get a notebook and write out anything that comes to your mind

It doesn't matter what it is, it doesn't have to make sense, it doesn't have to flow

You're just taking all your thoughts and getting them out on paper