mindpump

FOCUS🧠 - When it comes to creating an environment for achieving your fitness goals, it is important to ensure your focus is in the right area. Despite the constant bombardment of instagram bullshit that hits most people swiping through their feed, the recipe for success is quite simple:💯 - 1. Lock in your nutrition. Eat the right amount, of the right stuff, at the right time. 2. Train hard. Progressively overload the big lifts. Add in extras to fit your goals. 3. Sleep. The most undervalued piece of the fitness success puzzle. 4. Recover. Take care of yourself, minimize stress, don’t overtrain. - Its really that simple for most people. It ant sexy, but its certainly valid.🔑 - Need help implementing a system for you to be successful and reach your goals faster? shoot me a DM.📥

One of the most common questions I get asked is “which rep range builds the most muscle?” I usually answer this question with the following question...”what rep range are you training in now?” This is because the rep range that will produce the most gains is the one that YOU ARE NOT DOING. Yes it’s true that in studies we find that the 8-12 rep range produces the most hypertrophy (growth) in muscles however it’s important to note that studies are typically short (4-12 weeks) and that MOST rep ranges also produce hypertrophy...in smaller amounts. Head to head if we take a group of people and compare rep ranges for a short period of time we will find those studies to be accurate however if we continued those studies for longer periods of time and included a group that rotated different rep ranges we would find that rotating rep ranges are superior in the long term. Your body will eventually stop responding to the same stimulus regardless of the rep range...this is why it’s important to change things up. When I take someone that always trains in the “hypertrophy rep range” of 8-12 and I move them to either really low reps (2-5) or higher reps (15-20) they almost always see a rapid increase in progress. I tend to keep people in a particular rep range for 3-5 weeks before switching to a new one for those reasons. Make sure to try a new rep range every once in a while and stay there for a few weeks...you will likely see your progress accelerate. #muscle #bodybuilding #strength #fitness #mindpump

Last weeks heavy squat day! -Body weight @ 180ish - 315 x 6, high bar, belt less - RPE @ No thoughts for Thots 🔹🔹🔹🔹🔹🔹 I remember when this used to be a grrrrinnnddeerrr and a half for me! Even when I would low bar it with a belt it was intimidating to me. Now I’m just looking for 4 plates. Way too far out from my meet to even touch higher max percentages but I’ll take my rep PRs everyday of the week! I have some big numbers in store. My coach @southbaypt_matt is turning me into a big boy, that’s for sure!! @the_buff_accountant on the 🎥 hitting all the booty angles. 🔹🔹🔹🔹🔹🔹 #GetStrongWithTay #DonutsAndMimosas #Powerlifting #USAPL #USPA #Eleiko #74kg #SBD #Bench #Squat #Deadlift #MindPump #ContestPrep #Fitness #Strength #Gains #WorkoutOfTheDay #MakeWaves #EnjoyTheProcess

This why I say: HATERS ARE ASSHOLES Have you ever noticed that the world looks like whatever you focus on? For example, if you focus on crime, automobile accidents, and the negative aspects of society, the world is going to seem like a dark place. However, if you focus on compassion, the natural abundance all around you, and good times with friends, the world will look like an amazing place. The same thing happens with what you notice about yourself. If you notice what’s great about you, you’ll feel great. If you notice what sucks about you, you’ll feel crappy. Marketing, advertising, and pop-culture all trick you into believing you are far more flawed than you truly are. Unfortunately, personal development does too. When combined, these aspects dramatically exaggerate your perception of your flaws. THE FIX: RECONNECT TO YOUR TRUTH Haters negative comments are only true if you let them be true. #health #mindpump #healthylifestyle #healthyeating #motivation #rant #writing #fitness #workout #loveyourself #blessed #authentic #hatersgonnahate #follow #share #share4share #like4like #likeforfollow #follow4follow #instadaily #instagood #people #podcast

This week marks the start of my #thirdtrimester. Baby Newton is almost here! My goal is continue working on my #strength and #endurance so that I’m ready for the mother of all test - labour and delivery! Including squat variations in a prenatal fitness program is essential to help prepare the body for #labour and #delivery. ▪️Squats help to #strengthen your lower body and maintain #mobility in your hips so that you can achieve the squat positions that will help you cope with contractions during labor. ▪️Squats will strengthen your #glutes, which will help to stabilize the pelvis and reduce the experience of lower back pain. ▪️Squats help to maintain #balance and #coordination as your center of gravity shifts with your expanding belly. ▪️Squats are a low-impact exercise that will elevate your heart rate and keep your #cardiovascular system strong. Here I’m doing #camberedbar #squats. The shape of the cambered bar forces you to stay tighter in the bottom position of a squat more so than you would with a regular barbell, as the center of gravity is shifted slightly forward and becomes unstable if you swing back or forward on the way up.

~Insert typical “not gym clothes” caption~ I think we can all get so caught up in the fitstagram world that we forget that it’s not super common to have fitness become an whole ass chunk of our personalities. Most people don’t make it to the gym 4x per week, let alone every damn day. I always joke that fitness is my only hobby, because it kinda is, lol. There are worse obsessions, like ya know, meth, so we could be worse off here, and I hope I continue to enjoy fitness for the rest of my life. That being said, I hope in this chapter of my life I can find some other things that make me happy too. Also, a job... I hope I can find a job, lol. . . . #fitness #fitstagram #fitfam #fitspo #abs #sweat #cardio #insanity #getfit #motivation #goldsgym #strongereveryday #fitchicks #fitwomen #girlswholift #girlswithmuscle #fit #health #lululemon #shoulders #exercise #mindpump #gymtime #gymlife #powerbuffgirls #workout #delts #workoutmotivation #fitnessmotivation #gymmotivation

Tokyo... So much fun! Didn't get a chance to hike Fuji, so I'll guess we'll just have to come back some time! What do you think, @graces_platform ? 😉 #Tokyo #ShiBOOYAH

It depends more on the how than on the what ‼️

Did you know that the average physician only takes a half of a semester on nutrition? Yet nutrition could potentially fix so many issues we think to be incurable. Don’t take someone’s word because they are an expert. Be your own scientist. Figure out what works for you. ——————————————————————————— #eatfitnola #onnit #hustle #nola #fitness #biohacking #joerogan #hunting #healthcare #fasting #getonnit #diet #success #neworleans #mindpump #tech #nola #waronsugar #invest #ketoaf #startup #jordanpeterson #meatheals #entrepreneur #savage #carnivorediet #intermittentfasting #ketogenic

My go to protein and greens is from @organifijuices the Model Health podcast, and was super stoked when podcast picked them up as well. When people ask why I like #organifi, I like to mention 🔹The quick prep time makes having a daily green juice posible. 🔹I can feel a noticeable difference in my energy and brain clarity. 🔹I have heard his story many times and I know he has a company that is looking to help people. #protein #greensmoothie #organic #health #breakfast #fitness #wellness #podcast #modelhealth #mindpump #goals #ineedmore #iyfc #igniteyourfire

Not as active on Instagram, but focused on my growth. MAPS Split by the gentlemen over @mindpumpmedia has been an absolute GAME CHANGER. Orellana Radio Episode coming before the end of the month 🎙🤙🏽. Have a great week guys, much love always! #Fitness #Lifestyle #Nutrition #OFit #OrellanaRadio #Podcast #Bodybuilding #MAPSSPLIT #MindPump #PodcastHard #Alphalete #Gym #TuesdayMotivation #FitFam #Shoulders #PushDay #Focus #Aesthetic #Physique #IIFYM #Macros #Diet

Such good stuff from @chadhargrove1 👇🏻 ・・・ Your metabolism matters. - And understanding how it works matters. - Every day I hear about someone who’s eating 1200 calories a day or trying to burn as many calories a day through all kinds of cardio. - Mistake. - The body’s gonna fight back eventually. It isn’t sustainable. And in the case of all the cardio, it misses the important fact that most of the calories you’re burning, almost certainly, is happening whether you exercise, or even move at all. - Most of it’s happening just to keep you breathing and your brain working. - The second biggest player isn’t exercise either — well, ideally not. It’s often NEAT. - Some have tons and some have very little, and the difference can be as much as 2000 calories a day. Some get 20000 steps a day, some get 2000. - The difference in calorie burn is huge. Probably around 800-1000 calories daily. - The calories you burn while digesting foods matter, but it isn’t a major player. Yeah you burn more digesting protein, but it’s pretty insignificant when it comes down to it. - And exercise? - It burns calories. Sure. But it’s not the main reason you should be exercising. - If your goal is to lose fat, you need to strength train. And the reason isn’t because it burns more calories than cardio — that’s actually debatable. - The reason is because if your body’s burning muscle you aren’t getting leaner. And your biggest tool to fight that is getting stronger. - Walk more, play more, manage your calories and make sure to get stronger. - That’s it. Do that and you’ll do it.

GUYS. If you manage to find yourself face to face with a bottle of this @healthade goodness, BUY IT. BUY IT ALL. 😍 . Kombucha has SO many health benefits it’s insane. If you’ve never heard of it, listen up! E Kombucha is a fermented tea drink FULL of probiotics that help your gut function optimally, leading to better digestion, a strengthened immune system, and better hormone regulation. . This flavor in particular also contains reishi mushrooms AKA the ‘mushroom of immortality’ 🎉 These nutritional powerhouses boost immune function by stimulating white blood cells. They also are heralded as a stress-relieving adaptogen -- and don’t we all want to feel a little less stressed and anxious? 👏🏼 . And for the kicker -- the flavor of this kombucha is OUT OF THIS WORLD, so why wouldn’t you give it a try? ☺️ . . . . . #strengthfeed #mindpump #imperfectlypaigewellness #healthyeats #wellnessblogger #probiotic #healthblogger #foodblogger #nutrition #dietplan #healthyeatinghabits #eattogrow #functionaltraining #healthyeating #dietfood #mealprepping #mealprepideas #fitspo #kombucha #reishi #mushrooms #healthyeatingideas #gracefitguide #flexibledieting #losingweight #paleo

Forgot to weight myself before leaving the house this morning, so going with the same weight as yesterday. Don’t care about the scale, care about how you look and feel. ——————————————————————————— #eatfitnola #onnit #hustle #nola #fitness #biohacking #joerogan #hunting #healthcare #fasting #getonnit #diet #success #neworleans #mindpump #tech #nola #waronsugar #invest #ketoaf #startup #jordanpeterson #meatheals #entrepreneur #savage #carnivorediet #intermittentfasting #ketogenic