Paradise Fitness

09/08/2020

1st pic is only for the algorithm, please swipe! 🗣️✊🏼QUICK LIL STORY ✊🏼🗣️⁣
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I started training for a multitude of reasons. The main reason, to help others. A reason that has stayed constant through my entire life for most decisions. Beautiful thing about helping others is it can take on forms that we may not even realize!⁣
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Yesterday while training my client Christina, she asked me how my weekend went. I told her how I was excited about this website I found (issuelab.org) with research articles and reports on issues in our world. ⁣
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As I'm telling her this she tells me her daughter, a sophomore in highschool told her, "I want to make this world a better place mom. I hate what's been going on." (Christina asks her daughter reguarly what she wants to go to college for.) Her daughter, a young black teenager has seen the protests, the murders, the police brutality and on and on and on of what's been happening in this country and our world. Just like we all have. After she mentioned this I asked if I could suggest some tools & resources for her daughter. Now, idk if she'll 100% use them but to be able to recommend podcasts on race, feminism, civil issues, human rights. To share websites, books and a company in New York that wants to hire more BIPOC, to look into for internships. To share that with a clients daughter, who wants to change the world. I can't help to feel good about that. I can't help to think that maybe I'm affecting the youth & the future of our planet. I am the youth, & the future. I'm no expert on these subjects, I'm learning everyday just like we all are (hopefully). This interaction was by far one of the most rewarding in recent memory. It was a different form of help and a form I hope to experience more and more often. ⁣
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I've been very quite on this account and active on my personal account about these issues. So let me say this now, Human Rights is the most important thing for me. That's an umbrella statement. Within it is, equality for people of color, wom*n, LGBTQ rights & more. Workout videos can stay on the back burner & these issues are my focus. I'll find a way to continue to incorporate them into my business until my life ends.

05/07/2020

https://courses.edx.org/courses/course-v1:McGillX+Body101x+1T2017/courseware/ba17c82d012645a6a4623c19147b7546/f97005601824450097d9492d86943f39/?activate_block_id=block-v1%3AMcGillX%2BBody101x%2B1T2017%2Btype%40sequential%2Bblock%40f97005601824450097d9492d86943f39

☝️A 7 minute talk on Exercise as a drug.

(Accounts are free to make - there are plenty of online classes you can access for free.) 🤓

05/04/2020

04/23/2020

Lets talk about the benefits of crossing midline. Here you see our friend doing a push up with a resistance band attached to a pole and reaching across his body every time he gets to the top of his push up. Why would he do this? To get full range of motion (ROM) of the MUSCLE thats why!

We are so accustomed to stopping at midline.. think of your DB press, overhead press, or even a cable crossover. We typically stop when we get to the middle or full ROM of the exercise

We also know when adducting the arms towards midline they don't stop there, they can reach across your body.

Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion!

This is a problem when it comes to developing a complete chest.

This banded crossover pushup isn't going to give us a complete chest workout but it's a start. It'll help us develop the upper portion of our chest. As the shoulder, arm and upper chest all work together and can clearly reach across the body as you see Marco doing here. This will create more fatigue and require the muscle to work harder.

This is one of many options you can use when attempting to work your chest muscles at their full range of motion. The cable crossover machine is another great example of a workout you can do for this. Just don't sell yourself short by stopping at midline, allow your hands to crossover eachother. You can change the angle with the cable crossover machine (or a resistance band) by going into an incline motion or decline and taking the arms across midline for a full range of motion of the muscle not the exercise!

04/15/2020

Another 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗱𝗼 𝗮𝘁 𝗵𝗼𝗺𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗵𝗮𝗺𝘀𝘁𝗿𝗶𝗻𝗴𝘀. You can do this 𝗵𝗮𝗺𝘀𝘁𝗿𝗶𝗻𝗴 𝗖𝘂𝗿𝗹 𝘄𝗶𝘁𝗵 𝟮 𝘁𝗼𝘄𝗲𝗹𝘀 𝗼𝗿 𝟮 𝗽𝗮𝗽𝗲𝗿 𝗽𝗹𝗮𝘁𝗲𝘀 (𝗳𝗼𝗿 𝗰𝗮𝗿𝗽𝗲𝘁 𝗳𝗹𝗼𝗼𝗿𝘀!)

*Full workout at the bottom, repeat as much as you want.*

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀:
1) laying on your back with your knees bent place both your on 2 towels
2) Hands by your side to help give you support
3) Extend your Hips towards the ceiling. Hold in this position for the duration of the Exercise.
4) Extend your feet away from the body then pull them back in towards your body. This range of motion should end with your feet just under the knees as you can see here.

𝗧𝗶𝗽𝘀:
1) I like to pull back with me heels at the begging of the contraction, pushing my heels into the ground as you can see here. This helps me initiate getting my legs back towards my body.
2) press your arms into the ground, they will help keep you stable.
3) wear a short sleeve shirt, might help you with getting a better grip on the ground when trying to keep yourself stable

𝗩𝗮𝗿𝗶𝗮𝘁𝗶𝗼𝗻 𝗼𝗿 𝗔𝗱𝗷𝘂𝘀𝘁𝗺𝗲𝗻𝘁:
1) can do these 1 leg at a time if you want!

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀:
1) Your Posture - Strong hamstrings work to stabilize your hips and keep your spine properly aligned. This also plays into your motor patterns and how you walk in your everyday life.
2) Athletic Performance - well-developed Hamstrings, can help you jump high, run fast and accelerate with explosive power. They'll even help assist you from getting injured.

𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻:
The main Function of the Hamstring is to bend your knees!

𝗜𝗳 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗺𝗼𝗿𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝘁𝗼 𝗴𝗼 𝗮𝗹𝗼𝗻𝗴 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀 𝗮𝗻𝗱 𝗺𝗮𝗸𝗲 𝗮 𝗳𝘂𝗹𝗹 𝗹𝗲𝗴 𝗱𝗮𝘆 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘁𝗿𝘆 𝗮𝗱𝗱𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲:
1) plyo lunges or regular lunges - plyo means jumping
2) air squats - 3 seconds down 3 seconds up
3) high marches - on a couch or step for 30 sec
4) side lunges - lean over the leg you step out with to activate your glutes.
5) Squat & Jump
6) Towel Adductors - with towel under foot, slide 1 leg out and drag it back in medially towards your body.

04/13/2020

Happy Monday Fam, if you've never tried a hamstring curl on a cable machine you must give it a try as soon as gyms are back in session! I love this variation as it really allows you to feel a good squeeze in your hamstring. Do your best to focus on the hamstring performing the action and keeping the body flat to the ground.

04/06/2020

Here you will see me performing an Overhead Barbell Press. This is a great exercise for the shoulders especially the anterior and lateral shoulder muscles. Stand with a wide base of support in your feet, keep that core tight, tilt your chin back just enough that you don't hit it and press the barbell upward and overhead. Exhale as you press the bar upward and inhale controlling the weight on your way down.

03/22/2020

Keep yourself moving during these times at home. If you're in a position that you would like to help out I would highly appreciate it.

I Can make at home workouts personalized to the equipment you have available. If you're not in a position to support and just want a workout to do at home DM me and I'll send you one for free!

I appreciate you all regardless of your decision.
Stay active, stay creative, stay healthy, stay safe 💙🖤❤️

03/21/2020

🐄 MILK CRATE SERIES VOL 4 🐄
(10-15 min live stream Tonight )

This one you can use just about anything in your house, if you don't like the milk crate I suggest a seat cushion.

These Plank Pull Throughs primarily focus on the core but could also be considered a total body exercise to a minimal degree since they also target the hip flexors, lats, lower back, obliques and shoulders.

Give it 3 sets of 10 each side

enjoy your day, stay active, stay creative, drink lots of water and read a book ❤️🖤

03/20/2020

What is up y'all, coming in with ⁣
MILK CRATE SERIES VOL 3!⁣
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First off, if you don't have alcohol you can put anything in the milk crate and use it as weights. ⁣
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When performing the squat and press keep those feet flat and planted to the ground. Push through your feet and extend the arms to get that crate overhead.⁣
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If you don't have handles on your milk crate you can hold it from the bottom.⁣
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To really get that heart rate up follow the instructions below for a 10 min workout:⁣
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▪️Jumping jacks 30 seconds⁣
▪️Push ups 10x⁣
▪️Milk Crate squat and press 10-15x⁣
▪️Burpees 5-10x⁣
▪️Repeat 2 or 3x⁣

03/19/2020

MILK CRATE SERIES VOL. 2⁣⁣
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So first off - I got this robe as a joke from Lidl and it's become a morning staple. It's just so damn cozy 🐆😂⁣⁣
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This exercise is QUICK & EASY, just about EVERYONE can do this one. ⁣⁣
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High box marches on a milk crate for 30seconds or more will get your heart rate up and pumping fast. We like getting our heart rate up! ⁣⁣
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According to a Harvard study (linked in comments) It helps us cope with anxiety, decrease our stress levels, and can even help with depression. ⁣⁣
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In times like these where we are inside everyday, it's more important than ever to move our bodies and get that heart pumping. Keep your mind body and soul in good spirits. Stay positive, eat well, exercise frequently and tap into your creative side.⁣⁣
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Hope everyone has a good day, stay safe, stay active 💯🖤👊

03/18/2020

At home CHEST workout amidst the chaos. Hope everyone's feeling good at home and counting their blessings. If you have 2 Milk crates or 2 boxes of the same height you can perform these Plyo Push ups. It's time to get creative I will have plenty more Milk Crate workouts coming through the following days.... Let's call it the Milk Crate Series.. vol 1 🐄📦💪