Swole OX Tribe

01/09/2022

🔥BOULDER-SHOULDER TIPS🔥By 💪🏼
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👇SAVE & TRY ON YOUR NEXT WORKOUT👇
1️⃣PUSH your hands away from one another
2️⃣Constantly have tension by not stopping at the bottom position🪢
3️⃣Find an incline bench to limit momentum of swinging with your body
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Give it a shot! And either comment or DM what those tips did to elevate your workout——————
                 

01/07/2022

🔥BACK-BUILDING TIPS🔥By 💪🏼
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👇SAVE & TRY ON YOUR NEXT WORKOUT👇
1️⃣Pull the bar to your hips, that helps take out the upper traps from taking over the movement
2️⃣Hold the top position for 3 seconds to ensure your shoulders blades are pulled back and squeezing them together
3️⃣Lean over at a 45* degree angle to ensure your back is doing all the work
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Try staying in your active range of motion💪🏻video tape your form and check if you need to lean over a little more and not come up so high:)——————
                 

08/21/2021

03/22/2020

03/21/2020

I know with so many of us transitioning into 𝐇𝐎𝐌𝐄𝐁𝐎𝐃𝐈𝐄𝐒 I figured that I would come on here and help you with that⁣
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I have been working from “home” for the past week.. and making sure my clients are keeping up to date with home workouts and not letting them get distracted by their new environment.
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I remember what it was like starting out and only having access to a home gym, and it was challenging to stay focused on my work, health, goals, and just GETTING WORK DONE!⁣
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here’s what I found most helpful:⁣
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✨GET UP EARLY-ISH: Schedule a time to get up early in the morning and stick to it⁣.

✨LOOK PRESENTABLE: Get ready to conquer your day.. when you look good you feel good⁣.
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✨MORNING ROUTINE: Have something in place to get you into a productive and uplifting mindset.⁣ I would suggest 20 mins of meditating.
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✨SET GOALS EVERY DAY: Fill out a To-Do list every morning to track where you direct your time⁣.
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✨GET MOVING: Give yourself regular breaks to help get ya moving & give your brain a rest.⁣

✨DON’T PROCRASTINATE: get the most laborious task that you have for that day over with in the morning.⁣
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✨ GET SOME FRESH AIR: go on a brisk walk once a day and go out and enjoy your backyard (but stay safe & healthy)⁣
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✨ GIVE YOURSELF POSITIVE FEEDBACK: write down five things you're grateful for before you go to bed.
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Finding a routine that works for you takes a 𝐋𝐎𝐓 of trial & error. Now is a time to discover when you’re most productive and when you maybe need a walk. Embrace this phase to find new growth and build better habits!⁣

03/16/2020

3 Tips to Help Motivate yourself to GO to the Gym even with the Corona Virus going on...
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🤭Getting Motivated to Go to the Gym is one of the biggest things that can hold you back from accomplishing your fitness goals.�-
Often overlooked, most people try and solve this lack of motivation for the gym by focusing on reserving energy by laying down throughout the day, but that’s just not the case.😅
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Here are 3 tips to get rid of that lack of motivation FOREVER!👇🏻�-
1. ❌Stop sitting around on the weekends all day or come home and go straight to your coach. It’s hurting you more than it’s helping you. When you stop feeling sluggish after laying in bed or watching Netflix on the coach you’re going to find you’ll have more energy, which will allow you to focus on getting into a rhythm of working out consistently.
2. ✅Start doing some sort of exercise before you go to the gym to motivate you and get blood pumping through your body to energize you. Success is built off of constructive habits, so when you start walking up and down the stairs, or going for a brisk walk will help to empower yourself and are able to get your results FASTER and it will last LONGER.
3. ⚠️Get accountable! Tell a friend, hire a mentor, or post it on your social media. Talk about how you’re going to tackle “lack of motivation” forever and you’re absolutely committed to solving it for good!
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Fitness is a combination of STOPPING BAD HABITS and replacing them with GOOD habits!
-�Implement all three of these steps and you’ll be way closer to having the body of your dreams.😤
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03/15/2020

This post is dedicated to the people in our life who make us BETTER people.✊🏻
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For me – that person is my sister Rachel.
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We have been through thick and thin, and when I decided to leave college, I was going through a growing phase. I was just learning more about myself and finding that I was drawn more to working towards my PASSION for fitness and helping others feel better about themselves, instead of going through seven years of chiropractic school.💉
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Guess what she WAS entirely on board and agreed that school wasn’t the route she was going to take either.🤜🏻
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My sister has ALWAYS supported me, believed in me, and had my back.
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One time we were camping, and we were bickering the whole morning at one another…like siblings do about DUMB stuff like who was gonna use the bathroom first, etc.:)
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We couldn't even look at one another! You could SEE the steam coming out of our ears…💨
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An hour later, we were laughing together, swimming together, and jumping off rocks into Shaver Lake HAPPY as could be like nothing happened. 😁
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This goes to show that no matter how BAD😣 you may feel that day, you can always make a horrible day into a fantastic🥳 day!
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I’m so grateful for Rachel and what she has done for me and my life, I wouldn’t be the same without her. She makes me FEEL like I have an amazing and supportive friend that I can trust to bounce ideas off of, and someone that I KNOW has my BACK.😤
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We all have that person who makes us better. Who is that for you? Comment below and tell me their name 💪🏻

03/14/2020

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So you want to get WIDE…
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Focus on building those side delts and making them STRONG.
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How do we do that?
This is called a leaning y raise with dumbbells
It might LOOK like a front raise but it engages the side of the shoulder.
Make sure to be very controlled with this movement. 2 seconds up 2 second hold and 2 second negative.
Add this in after your pressing movements on your shoulder day and you will start to really CAP out those shoulders and make them look 3D!
Send to a friend and tag em that could use this awesome exercise.😁👇🏻 💪🏻
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03/13/2020

6 BEST MUSCLE EXERCISES by
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If your sole focus was to put on mass, these six exercises would be crucial to develop your body
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Adding 40—50lbs to your compound lifts and adding 30-40 lbs onto your bodyweight exercises should be your goal
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Worrying about keeping your diet in check and making sure to progressively overload these exercises will result in muscle growth FOR SURE
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Face Pulls is a WEIRD one, right?
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This is to make sure that your posterior chain is SUPER strong, and prevent bad posture and injuries.
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It’s not rocket science, once it’s simplified:)
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If someone could use some mass and would get a benefit out of these exercises…tag em below👀👇🏻

03/12/2020

BULKING VS CUTTING by
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Here are some SIMPLE switches you can make to REDUCE the calorie density of your meal.
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Making healthy options when you happen to eat out or hang out with your friends and family is CRUCIAL to keep you on TRACK.
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You DO NOT have to bring your meal prep containers everywhere…
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Flexible Dieting is where it’s at for keeping your CONSISTENT with eating healthy.
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A couple of SMALL changes in product choice and cooking methods have changed the caloric DENSITY significantly between each meal. ⁣
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How do you do that?👇🏻
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If your a dessert person, opt for a outshine bar INSTEAD of a root-beer float or cheesecake.
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Go for the chicken option instead of the meat option to decrease the calories.
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Make smarter choices, and you WILL be able to achieve balance✅
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Tag a friend that could use this meal cheatsheet👇🏻
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03/11/2020

EPIC BACK AND BICEP WORKOUT by
As someone that is a hard gainer and knows that many guys are too, being able to focus on mind-muscle connection is crucial for muscle growth. Incorporating more machines and more isolation movements helps you feel every muscle work differently. 💪🏻
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1. WIDE-GRIP CABLE ROW- this targets your mid to upper traps. Activation Tip: Pull with your elbows in back of you to engage the back more than the biceps.
2. HAMMER-STRENGTH ROW- this targets your mid to upper traps. Activation Tip: Pull with your elbows in back of you to engage the back more than the biceps.
3. CABLE FACE-PULLS- this targets your mid to lower traps and improves posture. Activation Tip: Pull with your hands in back of your head to maximize external rotation.
4. DUMBBELL DUMBBELL CURL- this targets your brachialis and brachioradialis. Activation Tip: Keep your wrist neutral at all times to help engage your forearm muscle.
5. ROPE CABLE CURLS- this targets your brachialis and brachioradialis. Activation Tip: Keep your wrist neutral at all times to help engage your forearm muscle.
6. ONE—ARM CABLE CURL- this targets your biceps and a little bit of the brachioradialis. Activation Tip: cut your Range of Motion by 25% and don’t lock out your elbow at the bottom to keep the tension on the muscle, not the joint.
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Tag a friend that could use this Back and Bicep Workout.👇🏻

03/09/2020

I’m deeply inspired by Jeff Cavaliere...
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We all suffer from LACK of motivation. Sometimes we don’t feel like working out, going to the gym, working on our goals, or becoming better people.
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And when we DO suffer that lack of motivation, it’s essential to dig deep inside of ourselves and figure out what drives us on an internal level.
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I want to tell you where my inspiration comes from.
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Jeff Cavaliere, aka AthleanX, is the most inspirational person in my life because of the amount of PASSION and dedication he has to not only fitness, but his drive to HELP teach others.
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“Putting the Science back in Strength” really resonated with me.
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He was the first YouTuber that I watched where I could really relate to his story.
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He started lifting at home with a couple dumbbells and a pullup bar.
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He got a gym membership, banged up his joints in the beginning.
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But…once he learned the right form and found a good program, he got obsessed with the gym and spread that passion to others.
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Whenever I’m looking for motivation, I always remember Jeff’s passion for fitness, and it gets me back to a place where I’m 100% focused on smashing my fitness goals.
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Who is that person/place/thing for you? Comment below and tell me your biggest inspiration.
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