QuickFit BootCamp

Can you feel your booty and hamstrings working during kb swings? - - Well, You should -... - If you don’t, you’re probably swinging in a squat pattern as opposed to a hinge pattern. - - If you have any lower back issues then it’s smart to start with a relatively light weight and let the core strengthen with time to handle more weight. - - Great building exercise but remember, a hinge pattern requires focus on the core. Maintaining a solid hollow body position is key to avoiding pain in the low back - - If you do have low back pain...sucks for you - - Use low weight and work on strengthening the low back with other exercises so you can take full advantage of this great ass builder - - Later Nerds See more

Want a rounder harder booty you can bounce quarters off of? Who doesn’t right?? - - Only 2 types of people in this world. Those who want a rounder tighter booty, and liars. Which type are you? -... - Foot and back position is key In a glute bridge from the floor the Ideal position is flat on back feet close to hips. Back should remain neutral for the entire bridge. - - When your back is in hypertension, back arched, the glutes are in a bad, less efficient position to fire and engage so the lower back and hamstrings take on more of the load. - When this happens you might experience cramps or spasms in the hamstrings or even lower back. - - So before each bridge make sure your back is flat on the ground then bridge up but only as high as you can maintain that good position. - - If you go higher and lose the good position of the back then the glutes are no longer able to engage as they should and the stress goes to the hammys or back. - - Later Nerds See more

Burning some Goo today! - - Was that sneaky shoulders or what??? -... - See more

Fri-nally... - - Who’s feeling sore as hell today? it’s been a long week of training so today is a tiny break from the high intensity so we can hit it hard again tomorrow -... - Everyday doesn’t need to be high intensity. - - Later Nerds - - Thanks @vanessajfigueroa See more

Why does Crossfit cheat at pull ups?? - - Have you ever wondered what those funny looking pull ups are all about? Why are they swinging and cheating by using their legs to get up? -... - Well here’s the deal. Most people outside the Crossfit world incorporate pull ups for one of two reasons, or both. - - 1. To build strength and 2. To build your body. (Body building, back building) - - Crossfit however uses kipping and cyclical pull ups to create more power. It’s simple math really. - - Power = Force x Distance / Time - - See, When Crossfit uses kipping pull ups(they also do strict pull ups for strength building purposes) its to do MORE work FASTER. - - That’s the name of the game. More work faster. It’s not about slow and controlled strength building reps(although those have their place too) it’s about producing more horse power. - - Why is this important? Well more power = more intensity and more intensity = more adaptation. And adaptation is just a fancy word for results. - - So, assuming your nutrition is on point, the more intensity or power output in a workout, the more your body will adapt and change as a result. Results are directly correlated to Power. - - So long story long it’s not cheating it’s just a different objective. So next time a body builder says those pull ups don’t count, smile and remember P=FxD/T. Hope this helps clear things up. - - Later Nerds - - #pullups #crossfit #fitness See more

Who loves deadlifts??? - - So this was from a few months ago. It’s been about 10 years or so that I was told by a doctor never to deadlift again. No squats no deadlifts...no heavy lifting -... No fun - - Now, for those of you who don’t know, I have 2 compressed disks in my lower back. Sometimes if I sneeze too hard, I can throw my back out and be stuck in bed for a week. - - Deadlifts are by far the scariest movement for my back condition but deadlifts are also one of the best core exercises you can do, plus they’re awesome - - So I decided for myself, I wasn’t going to listen to a doctor with a sedentary lifestyle who could tell me how to live healthy but had not exercised since grade school. - - Not exercising is just not an option for me. And I’m a down to basics kind of guy so I deadlift and I squat, sorry not sorry doc. - - So there are good days and there are bad days. Some days things just hurt so I take it easy. Some days everything feels great so I go hard. - - The point is, I do what I can. Something is better than nothing and in the long run, every little bit counts. So on days you’re just not feeling it, remember it all adds up. - - See more

Raise your hand if you eat like on the weekends - - Here’s a fun little game -... - Take your daily calories and multiply by 7. That’s your weekly calories. - - So let’s say 1,500 per day times 7 is 10,500 for the week. - - ( how many of you put down at least 10,000 calories last weekend?? Be honest!!) - - (Beers, wine, pizza, tacos, cookies, ice cream, pasta, burgers, carne asada, pancakes all the foods! They add up and they count.) - - So let’s start tracking on Friday. Go out have fun. Enjoy your normal weekend shenanigans. Just make sure to track. - - Now if you crush 10,000 calories, guess what...you have 500 left for Monday Tuesday Wednesday and Thursday. - - That’s only 125 per day... - - Maybe by the time Friday comes back around you’ll think twice about what you eat on the weekends? - - And if you don’t that’s ok too, but maybe this will clear up the I don’t know why I’m not losing weight mystery. - - I know, I know tough love for some of you. But, the more you know... - - Later Nerds See more

What time do you have the ’st cravings?? What do you crave?? - - Burnt bread is my kryptonite. -... - If you’re in the west coast and travel to the east coast, do you think your body knows the time changed and you can’t eat after 4pm? - - It doesn’t matter what time you eat guys, just manage your total calories. That’s it! - - Shut up Susan! - - - - - - #eatclean #fitness #fit #fitnessjourney See more

Ah, push it, p-push it real good! - - Name that song, no cheating -... - Easy tips for the push press. Slightly different more powerful than the Press. You can load more weight because the legs are helping out here. - - Set up exactly like the press. - 1. Feet shoulder width 2. Hands slightly wider than shoulders 3. Elbows in front of bar Execution 1. Slight dip with the legs 2. Keep back vertical. Don’t let the chest drop forward 3. Explode upwards with the legs like you’re trying to jump through the ceiling 4. Move your face out of the way so the bar can travel straight up and not around your face 5. Finish by pushing your head through your arms at the top. Cover your ears with your shoulders. - - Push press or Press, what’s your preference? - - Song and artist wins a high five - - Later Nerds - - #pushpress #fitgirls #girlswholift See more

Just the Quick Tip Tuesday - - First, the knees track over the outer toes. Push those knees out hard. That incorporates a few more muscles, including more muscles. And second it allows your torso a place to sink into. Deeper squats when your not in your own way. -... - Deeper squat means your hip crease goes below the top of the knees. That allows more hamstring activation and better posterior chain development. - - Do your squats measure up on these 2 points?? - - Or do we need some help?? - - Later Nerds - - #squats #fitness #girlswholift #gymshark See more

Why do you hate Gluten??? - Gluten is the stuff that makes your bread expand into a fluffy ball of deliciousness. If you like soft fluffy bread, you like gluten. - -... Is it bad?? - No! Unless you have celiac disease. And if you don’t know if you have it, you probably don’t. Celiac disease is a medically diagnosed condition, and diagnosing yourself doesn’t count. - - So if you eat bread and all of a sudden you hear Gabriel’s trumpets in full battle song and the gates of hell open up and you get third degree burns from the lava spewing from your insides...you might have celiac disease. - - If you eat bread and you don’t need to stay arms distance from a toilet for 24 hours, you don’t have it. - - So what’s all the fuss about gluten free? Susan from work says it’s the best for weightloss?? - - Well the truth is, there’s a lot of people making a lot of money selling gluten free products out there. And the more bad press gluten gets the more of these products they sell. - - So why do some people lose weight going gluten free? Well, if you think about someone with a diet and you eliminate a lot of foods like (all of which happen to have gluten) the rest of the foods they are eating now are way lower in calories. It’s the caloric deficit that’s causing the weightloss, not the gluten. - - Later Nerds See more

2 fingers are better than 5 fingers For the front squat cochinos - - Here’s 5 quick tips. ... - - 1. Keep a really light grip on the bar. I only use 2 fingers myself ON THE BARBELL KELLY!! - - 2. Knees track over the outside toes. You know, the ones with no nail, so you just nail polish the skin. - - 3. Hips back and down like every squat. Nothing changes here. - - 4. Elbows up! Force those elbows up to stay parallel with the floor for the entire rep. This will keep the weight on your shoulders and as close to your midline as possible. It will try to pull you forward, fight it. Elbows up, chest up. - - 5. A wise man once said before every squat workout, take the paper into the bathroom and don’t come out until it’s read. Squat Free - - Front squats are fun when you don’t poop yourself. Nobody wants to see that - - When was the last time you almost had an accident? In or out of the gym? Just curious how often this happens, for science ya know? - - Later Nerds See more

Do you eat like a douchebag? - - So a lot of people have calorie trackers now on their wrist, Fitbit, I-watch whatever, and so it’s become very important to know how many calories you’re burning during a work out. -... - But the fact of the matter is for fat loss, it doesn’t matter how many calories you’re burning during a work out. What matters most is how many calories you’re eating during the day. - - Just keep yourself in a caloric deficit and you’re going to be OK no matter how many calories you’re burning during your workout. - - Stop worrying about your workout calories. Use your watch/tracker thing as a tool to help you gauge your workout and daily activity but don’t get caught up in the calories. - - Who ate like a pig yesterday? it’s ok it was America’s bday. Back on track today - - Later nerds See more