AnaisFit

To get good at pull ups or chin ups it’s not necessary doing more.⠀ It’s finding techniques that will increase your strength.⠀💪🏽 ⠀

👉🏽 This is a 15secs Chin up.⠀
⚡5 seconds concentric.⠀
⚡5 seconds Isometric at the top.⠀
⚡5 seconds eccentric going down slowly.⠀ ⠀ ⠀

If you are new at chin ups use a band.⠀ ⠀

This technique is going to add a greater stress to the muscles as you are staying longer throughout the rep.⠀ ⠀

That will increase your strength, mind body connection and develop more muscle at a faster speed.⠀ It will also protect and stabilize your shoulders.⠀ ⠀

👉🏽 Ready to get into the best Health & Physique of your dreams…⠀⠀
DM the word “BODY” and let’s chat.⠀⠀ ⠀

vegancoach womenover40 fit40plus

4 Must Do Back Exercises💪🏽⠀ ⠀

Many times we have only 30min to do a quick routine.⠀ Which happens all the time for myself, so training effectively is a must to make sure we are getting the most of that time spent.⠀ ⠀

Here we are covering our Back & Biceps.⠀
When you do your back, your secondary muscles that are working are the biceps, except when you are doing the straight lat push down which is the triceps.⠀ ⠀

Routine:⠀
1. Chin ups (The best for your biceps) 8-10 reps. Use a band if needed.⠀
2. Seated Rope Row 4x12-10-8-6⠀
3. Straight bar lat push down 4x12⠀
4. Rope lat pull down 4x12-10-8-6⠀ ⠀

Voilà!!⠀ ⠀

Ready to get into the best Health & Physique of your dreams?⠀
👉🏽 DM me the word “Body” and let’s chat.

𝗟𝗼𝘄𝗲𝗿 𝗯𝗼𝗱𝘆 𝗴𝗹𝘂𝘁𝗲 𝗳𝗼𝗰𝘂𝘀 🔥⠀ ⠀

When it’s a lower body day, you should always work on your glutes regardless as having strong glutes will help you to stay away from injuries and protect your lower back.⠀ ⠀

Set and reps are on the video.⠀

Warm up: Dynamic stretches then ⠀
3 sets of clamshells with slow eccentric.⠀ ⠀

1.Hack Squat 4x12-10-8-6⠀
(Go up for each new rep)⠀
Can be substituted with back squat or a goblet squat.⠀ ⠀

2.Back extension glutes focus.⠀
Feet 45 degrees, tuck your chin in.⠀
4x12 to 15 reps.⠀ ⠀

3.Deficit Stationary lunge ⠀
4x12 to 10 reps.⠀ ⠀

4.RDL 4x 12-10-8-6⠀ ⠀

5.Cable glute kick backs⠀
4x12⠀

(Can be substituted with banded kick backs)⠀ ⠀

Cool down…⠀ ⠀

This is customized to me for my own goal based on what my body needs the most.⠀
But you can add some of these exercises to your own training regimen.⠀ ⠀

Ready to get into the best Health and Physique of your dreams?⠀
👉🏽 DM me the word “BODY” and let’s chat.

𝐌𝐲 𝐡𝐨𝐭 𝐟𝐥𝐮𝐬𝐡𝐞𝐬 𝐞𝐚𝐬𝐞𝐝 𝐢𝐧 𝐣𝐮𝐬𝐭 𝐭𝐰𝐨 𝐰𝐞𝐞𝐤𝐬… 𝐦𝐲 𝐚𝐧𝐱𝐢𝐞𝐭𝐲 𝐚𝐭𝐭𝐚𝐜𝐤𝐬? 𝐀𝐥𝐦𝐨𝐬𝐭 𝐠𝐨𝐧𝐞.” 🥹🔥

Lisa came to me struggling through a really rough menopause, the hot flushes, the anxiety, the weight gain, the low energy…
But what happened over the weeks wasn’t just physical.

💪 She got stronger.
🧠 She gained the knowledge to fuel her body the right way.
🧘🏽‍♀️ She now has the confidence and flexibility to move forward on her own.
She feels confident again, lost weight and build muscles.
And most importantly? She feels like herself again.

She said, “There are so many things I’ll take forward with me, but that’s the main one: the strength, the flexibility, and the knowledge you guys have given me. I couldn’t have done it without you.”

You don’t have to go through this alone, sis. If you’re going through perimenopause or menopause and you’re feeling stuck, exhausted, or like your body just isn’t responding anymore…

➡️ DM me. The word “COACH” Let’s talk.
This could be the turning point.