🤷♂️ End of the day and way short on your Protien goal? This is my quick hack to hitting my Protien goal without messing up the rest of my macros… If you change nothing else about your diet this puts you 20-40 grams closer to your protein goal Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting
Rons Testimonial and amazing Results at TruFit Ron is down over 30lbs and 10inches on his waist! He loves how much better he feels, more energy, strength, endurance and health!! He even just completed a 5k!!! Way to go Ron!!!
✅ Banded Flys No bale machine? No problem banded flys are a great alternative, they are also great if you are traveling and do not have access to weights. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting
✅ Banded low to high Great core exercise also great for improving your swing as well! Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting
✅ Staggered Stance Deadlift Great for isolating each leg, also great for core and balance. Keep feet about shoulder width apart. I like to use a line on the floor to help me line up my feet. 70% of the work is being done with the leg being trained, the other leg is 30% Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting
So I messed up….. Totally ran out of my prepped food this week! So went to Walmart they have pre sliced and weighed out deli turkey. Paired with Dave’s thin sliced bread the macros are as follows 8oz deli turkey and 2 slices of thin wheat bread. 380 calories 46 grams of protein 38 grams of carbs 4 grams of fat Not bad for absolutely zero prep work or time. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting...
✅ Kim shares her experience at TruFit Kim loves how Effective the training sessions are. She’s has gotten so much stronger and improved her overall health and general fitness levels. Way to go Kim!!! Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting
✅ Reverse Hyper Great warm up or primer movement Great for developing posterior chain, Also great for spinal decompression. I like to do 10-12 reps 3 sets before doing a lower body training session. Hope this helps. Jess
✅ Leg extension Tips Make sure you start with tension Make sure your seat is at the correct height Make sure you extend your legs all the way at the top. Choosing the correct weight is very important. Focus on not using momentum at the bottom. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting
✅ Decline Sit-ups Great way to progress core strength This is a more advanced core movement, should already have a strong core before trying. Body weight first and once you are ready you can start adding in weight. Hope this helps. Jess
✅ RDL aka Romanian Deadlift This is a hinging movement not a squatting movement. Great for training the glutes and hamstrings Let the bar almost slide down your legs as you hinge and push your hips back. Once your hamstrings get tight or loaded come back up. Very slow on the way down really try to load the hamstrings. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting...
✅ Sumo Deadlift Another great variation of the deadlift Great for focusing on the glutes and quads Nice wide stance Point your toes out. Back is straight and push your hips out on the way down. Thinking of pushing the floor away on the way up. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting...
✅ Heal elevated squats Great movement for targeting the quads! Rip your knees out on the way down, try to get your hamstrings to touch your calves at the bottom if you have the mobility. Squeeze your core on the way up. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting
✅Band Pull aparts are one of my favorite warmup exercises and movements. Make sure to keep arms straight while performing the movement. Think of squeezing your shoulders together once you have pulled the band apart. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting
🤷♂️ How to pick a protein bar… No shortage of protein bars out there. Some are great, and some are terrible on the macros but they fly the word Protein so most do not bother to read the label and assume they are making a healthy choice. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting
✅ Here’s a 3 quick Tips for the battle ropes. Keep your back straight Don’t let your shoulders get rolled forward too much. It’s not a pulling movement Here’s a short video on how to get the most out of it. As you fatigue, make sure that you pay attention to your form :) Hope this helps
✅ How to use the skierg The skierg is a great way to burn calories and get your heart rate up. Here’s a short video on how to get the most out of it. As you fatigue, make sure that you pay attention to your form :) Hope this helps
✅Getting the most out of the bicycle crunch Slow Down!!! Don’t go as fast as possible just to get through the movement. Pause and squeeze on each rep. Think of quality of reps over quantity. Work on extending the opposite leg straight and getting your elbow to your knee. As you fatigue, make sure that you pay attention to your form :) Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting...
💪 Slam Ball Accelerate on the way down. Make sure you keep your back straight when squatting down to catch the ball. As you progress work on catching the ball on the first bounce. As you fatigue, make sure that you pay attention to your form :) Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting
How to get the most out of an elbow plank. Don’t just do the plank to check it off the list of random core exercises… Be intentional with the movement. Biggest thing is keeping your back flat and elbows underneath your shoulders. While holding the plank squeeze your core Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting
✅ Push-up Progression Sequence. If you cannot do a push-up start on a bar. This will make it much easier until you have the strength to move to the floor. This also helps if you have wrist issues. Keep your back straight avoid poking your butt in the air lol Next is push-ups off of your knees. Once you can do that move up to your toes. Once those get easier you can do 1.5 rep push-ups. Last is adding a resistance band to the push-ups! Hope this helps #cda #gym #postfalls #personaltrainer #weight...
✅ Tips to get the most out of the military press Make sure you aren’t over arching your back when trying to press the weights. Think of keeping your belly button pulled in. Think of pressing straight up when doing the press. Not out wide but a good clean press. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting
🤷♂️ Tight shoulders? Try this stretch… Most new clients I see have very tight shoulders. Here is an easy stretch to help. They are called pass throughs. Stretch out a band or use a piece of pvc or broom handle. Elbows locked out, pass all the way around your head. Don’t force the stretch, if it’s too much to a wider grip. Let me know if you can feel the difference. Hope this helps...
✅ Hip Flexors Tight? Here’s how to stretch them. Get into a lunge position Think of rocking your hips down I’m nice you feel it starting to stretch Squeeze that glute to amplify the stretch Let me know if you can feel the difference. Hope this helps
✅ Client Win…. Chad has been working very hard at TruFit, making some big changes to his lifestyle. He just hit the lowest weight he has been in the past 15 years!!! He has already lost over 20lbs and keeps getting closer to his goal each week. Chad is also diabetic and we are already seeing his blood sugar levels stabilize which is huge! Chad really enjoys the accountability and community at TruFit. Keep up the great work Chad! #cda #weightloss #postfalls #personaltrainer #northidaho...
Want abs for summer?! Here’s how to get the most out of the crunch… Hands at your head to Support your head not to pull on your neck. Elbows are pointed away. Once at the top squeeze your core for 1-2 seconds and then do your next rep. Let me know if you can feel the difference. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting...
When doing kb deadlift watch out for this… Make sure you aren’t over arching at the top, your back doesn’t need the e yea strain. Keep your shoulders pulled back don’t let them get rounded at the top. This is a great compound movement that will allow you to move a ton of weight, just be sure you are ready to increase the weight before doing so. :) Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting...
Craving chips? These are my go to food options when I’m in a cutting or fat loss phase. Quest chips are actually a decent protein option and they taste surprisingly good lol The rice crackers are somewhat filling and they offer a decent option when I run out of rice. Whole Foods are the best but these are a ready to go healthy snack option or substitute. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting...
🎉🌟 Big shoutout to Jr for hitting a major milestone at TruFit! 🏋️♂️💪 Losing over 20lbs is no small feat, but Jr has been crushing it with dedication and a positive mindset! 🎉 Keep up the fantastic work, Your commitment and determination inspire us all! 💯 #TruFitSuccess #FitnessJourney #Dedication #KeepPushingYourself 🚀👏
Squeeze your tricep at the bottom of the movement. Don’t build momentum, this is an isolation exercise slow and controlled. If you need more resistance get a higher grip on the band. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting
