bbolandfit, 5070 Benson drive (2026)

14/03/2022

When you put the work in, man it shows.

Straight up out the ashes and I rose.

10/03/2022

My Actions reflect who I truly am.
-
🤷🏼Your interpretation of them reflects who you truly are.
-
👉🏼It’s really just YOU vs YOU.
-
🔥Every day you wake up is another opportunity to get one step closer to your goals.
-
Don’t stand in your own way, go and get it‼️
-
⏪Swipe to finish the pull up⏪

07/03/2022

Breathe, Brace, Then Lift.
-
👉🏼When performing a deadlift, it is essential that you start by taking a big diaphragmatic breath in at the bottom.
-
Then you can think about maximally squeezing your core -“bringing your rib cage down to your pelvis” (think as if someone were about to punch you in the stomach).👊🏼
-
↪️While keeping the bar bent around you with your lats, you can then proceed to push the floor away using your legs.
-
🤭Holding your breath until you get to the top will help with keeping your core engaged the whole way up.
-
💪🏼Following this sequence will have you on track for a successful deadlift.

28/02/2022

If you want It, go and get it‼️

You can’t always wait to feel motivated to put in the work. Sometimes you just have to get up and go, regardless.

Deep down, you know what needs to get done.

Now go and do it!

11/02/2022

‼️Unilateral Strength Output‼️
-
🦵🏼The single leg leg press is a great accessory exercise to the squat or deadlift.
-
👉🏼This exercise will allow you to develop more unilateral strength in the legs, while also requiring less internal stability to perform the movement (allowing you to easily handle more weight).
-
💥That being said, you should still be fully engaged while using a leg press, and you should still include some kind of squat and deadlift in your program. This will ensure that you reap all the skill based qualities that come with exercises performed on your feet, that you don’t get from seated/laying back variations.
-
🔐Mastering the squat and the deadlift should be a priority over pushing more weight on a machine. This is because skill based exercises require a lot more stability through the spine, pelvis and hips, which is a lot more important in terms of your body's overall functional abilities.
-
⏩If you don’t feel confident with your squat or deadlift, you should be practicing the skills that are required to effectively execute these types of exercises.
-
🤙🏼Feel free to reach out if you need help with your squat or deadlift. I am always happy to help.

08/02/2022

💥Save This Post💥
-
👆🏼Listed above are different foot positions that you can use to alter the muscles you are targeting when using a leg press machine.
-
🤔If you tend to only use a regular foot position (which is a good start with more even distribution), think about changing it up from time to time to help develop other areas you are interested in targeting.
-
‼️A tip with leg press is to try and use a full range of motion (hit depth) and avoid letting your hips rotate as you come to the bottom. Do this by keeping your core braced from the start of the movement and by only going as deep as your flexibility allows you.
-
1. High Stance
High stance is ideal for targeting more of the glutes and hamstrings. With this variation, you can think about keeping more pressure in your heels as you push. Keep in mind that this is still a leg press and if you are really trying to target the glutes and hamstrings, you might be better off using some variation of a deadlift.

2. Low Stance
Low stance is ideal for targeting more of the quad muscles. While performing this variation, try and allow your knees to travel over your toes (if your ankle mobility allows for it). If you are unable to comfortably get deep enough to the point where your knees do travel over your toes, spend some time working on your ankle mobility first, or wear squatting shoes (elevated heels).

3. Wide Stance
Wide stance is ideal if you are trying to target more of the outer portions of the quads and glutes. To emphasize the hips even more you can use both a wide and high stance. This stance will require more flexibility of your adductor (groin) muscles, so proceed with caution.

4. Narrow Stance
Narrow stance is ideal for targeting the quads more directly while putting an emphasis on the inner quad muscles. To emphasize the quads even more you can also lower your stance.
-
👉🏼Be mindful of your positioning and if you ever feel pain in your knees, hips, or back, you might not be ready to use that position yet.
-
📲If you feel like you have a problem with flexibility, or are not sure where to start, send me a message and let's chat!
-
👍🏼Hopefully this resource will help you next leg day!

05/02/2022

‼️3 Common Bench Press Mistakes‼️
-
👉🏼Shown in this video are three of the most common Bench press mistakes that I see in the gym, or with new clients.
-
🤷🏼Most of you watching this probably already know about these, but if you don’t.. take a second to see how you can improve your technique.
-
⏩I’ve also included some tips or alternatives to help you going forward.
-

1. Not using a full range of motion.

When you don’t train muscles through their full range of motion you are promoting their use in whatever limited range you are using. Over time the muscles will only know how to be used in this range and it can lead to stiffness and pain -while also limiting your gains.

2. Using a flat back with elbows flared out.

In order for you’re shoulders to be in a safe and stable position, you need to fully engage all the muscles in your upper back and posterior shoulder. If you aren’t doing this you are putting your shoulders at risk and limiting the amount of strength output you can produce.

3. Having your wrists bent.

If you’re benching with your wrists bent, you are putting unneeded stress on the wrist joints. Chances are that you need to work on your hand positioning and grip strength. Using a weight that you can maintain a neutral wrist position is a good start.

-
👍🏼I hope these tips help to those of you that might need them.
-
💯Feel free to reach out to me if you have any questions, or if you need help figuring out your next steps with your training.

04/01/2022

💥Save This Post💥
-
🤔Do you struggle trying to figure out what to eat before and after your workouts?
-
👍🏼Here are some tips to help you better understand what foods to eat and why you want to eat these foods at certain times around your workout.
-
Pre Workout 🍽

👉🏼The goal with your pre workout nutrition is to fuel you for the exercises that you are about to perform.
-
⛽️Carbohydrates and Fats are the primary fuel sources in your body. Eating a meal with carbs and fats 1-2 hours before your workout will give your body time to digest what you have eaten and give you some “ready to use” energy for your workout! Protein is included because we are always trying to keep our protein intake up in order to maintain the muscle we have and potentially gain more also.
-
Example Meals:

1. Eggs + Whole Grain Toast + Avocado

2. Salmon + Rice + Broccoli

3. Protein Powder + Oatmeal + Nut Butter
-
Post Workout 🍽

💪🏼The main goals with post workout nutrition are to: promote & elevate protein synthesis, aid in muscle recovery (making you less sore), optimize muscle growth & maintenance, and replenish glycogen (carbohydrate) energy stores depleted from the workout.
-
Example Meals:

1. Chicken + Rice + Carrots

2. Greek Yogurt + Granola + Berries

3. Protein Shake (Protein Powder + Banana + Nut Butter + Water/Almond Milk)
-
🤙🏼I hope this post helps you with understanding the timing of nutrients around your workouts and helps to fuel you towards your goals!
-
🏋🏼If you need help with nutrition or your workout program, send me a message and I would be happy to help!

09/11/2021

🍽Healthy Food Swaps!🍽
-
👉🏼Here are a few food swaps that I use to help manage the quality & quantity of food that I eat each week.
-
☝🏼Sometimes when you choose one alternative over another it won’t be the exact same thing you are replacing. With that in mind, these swaps can help you save a bunch of hidden calories you might not have been aware of.
-
✔️If you want to be successful with managing your weight, you will need to make sacrifices more often than not. I’m also not suggesting you give these things up forever.. but just a majority of the time.
-
1. Mustard instead of mayonnaise
-Mayonnaise is high in fat and mustard has 0 calories. This saves you roughly 7g of fat per 2 tbsp.

2. Olive oil spray instead of pouring olive oil
-Using a spray requires less oil to cover the same amount of surface area, reducing the amount of fat used when cooking.

3. Greek yogurt instead of sour cream
- In 0.5 cup of Greek yogurt you have roughly 10g of protein and little fat. 0.5 cups of sour cream has almost no protein and roughly 20g of fat.
-
👍🏼Give some of these swaps a try the next time you are ordering or making food with these items. It might be different at first, but it will help you reach your goals!
-
❓Do you use any of these alternatives when making food?

01/11/2021

🔥Upper Body Kettlebell Warm Up🔥
-
👌🏼Recently I’ve been combining a few of my favourite shoulder stability exercises with a kettlebell to warm up for my pressing days.
-
The three exercises I incorporated are:

1. Turkish get up
2. Kettlebell overhead press
3. Kettlebell floor press
(2x 5-6 reps of each press, per side)
-
🙋🏼‍♂️Focus on keeping your shoulder engaged and down while pushing to keep the arm straight overhead. Also, keep your core engaged and pause with each transition.
-
☝🏼Try and learn each of these movements individually if you're new to these types of exercises. Otherwise, enjoy this challenging combo.
-
✔️When done correctly it will make your shoulders feel amazing!

27/10/2021

🍴Healthy Food Swaps🍴
-
👌🏼Here are a few food swaps that I use to help manage the quality & quantity of food that I eat each week.
-
🥖A lot of the time it can be hard to fully give up the foods that we enjoy. Which is why finding healthier alternatives can be a big game changer in your compliance!
-
📝You will end up eating what you buy/have around your house -This is why your success starts with your grocery list!
-
👇🏼Give some of these swaps a try to help you stay on track to meet your goals!
-
1. Quaker rice cake minis instead of chips
-Per serving you will save roughly 50-60 calories (mainly less fat)!

2. Flatout protein wraps instead of bread
-Per serving you will get 8g more protein!

3. Butterball turkey bacon (85% less fat) instead of bacon
-Per serving you will get double the amount of protein and half the fat!
-
🍽Let me know if you have tried any of these alternatives, or if you have a food you currently want to swap for a healthier option - I'd be happy to make some recommendations!

bbolandfit

14/03/2022

10/03/2022

07/03/2022

28/02/2022

11/02/2022

08/02/2022

05/02/2022

04/01/2022

09/11/2021

01/11/2021

27/10/2021

Address

Website

Alerts

Shortcuts

Share