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RUN STRONG CINCY

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persistfitnesstraining

CSCS
Owner/Coach PERSIST FITNESS
➕Empowerment through movement and strength
Onsite @pt_plus_

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STRENGTH IS A PREREQUISITE FOR ALL OTHER PHYSICAL DEMANDS. .
Loretta and Adrienne are both runners, half marathon and marathoners. We build them to be resilient, mobile, strong athletes in the gym (by deadlifting, squatting, pushing, pulling, and carrying weight) and then they can crush it on the race course
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Lifting is not just a recommendation for runners- it is a requirement to be prepared for the physical demands of the sport 💪🏻Let’s have a SAFE and FUN @runflyingpig training season!! @fitbuckcincy @pt_plus_ #peristfitness @persistfitnesstraining #anywhichwaybutdown #ptplus #runstrongcincy #cincinnatipersonaltraining #flyingpigcincinnati #flyingpigtraining #marathon #halfmarathon #strengthforrunners

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MONDAY JANUARY 20, 2020

do something hard this week that you wouldn’t normally do, no matter how small 👏🏼 .
get out of your comfort zone, you won’t regret it ➡️ .
be open minded 🧠
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have a willing heart 💚
.
support your pals 😀
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@andrewkassen doing all above and better for it. He also helps me do stuff that makes me better
.

#anywhichwaybutdown #persistfitness #persist #strengthtrainingcincinnati #personaltrainingcincinnati #friendswholift #ptplus #sledpush #gratitude

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One of my ♥️favorite ♥️ things of 2019 is getting the opportunity to work with this mother/daughter dynamic duo. @carolinebieser came in first, wanting to get stronger, leaner and improve shoulder mobility/decrease pain. ✅✅✅, AND the c o o l e s t thing is that her high school daughter @charlotteschiff got curious and wanted to learn about lifting weights!! They started to feel better and stronger. They both started making food choices that aligned with their goals and training. GUYS- this is the “magic” of movement. It doesn’t save lives- IT EMPOWERS US TO SAVE OURSELVES
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Thank you Charlotte and Caroline for including me on this journey. CANNOT wait for what’s to come!
#persist #anywhichwaybutdown #presson #womenwholift #allinthefamily #whoswatchingyou #movementmagic #cincypersonaltraining @persistfitnesstraining @fitbuckcincy

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John! 👍🏻💪🏻👏🏼This guy has been diligently working each week to learn more, move more and move better! He is committed to learning his way around the gym, establishing habits for life! .
@persistfitnesstraining #anywhichwaybutdown #persist #persistfitness #cincypersonaltrainer #oakleypersonaltrainer #floorpress #kidswholift #ptplus @pt_plus_

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We are coming for you Hawaii- and BQ💪🏻👍🏻 Loretta is prepping for a DOWN HILL race dropping 5,352 vertical feet throughout the marathon 🏃🏽‍♀️ 🌴
Sled dragging is an awesome way to improve rate of force development in runners. For a coach, they are easy to teach and easy to progress with extremely low risk. For my runners, it’s technically easy to execute and has obvious transfer to their sport. Can’t wait to see Loretta CRUSH IT in a few weeks!
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#anywhichwaybutdown #persist #cincyfitness #runstrongcincy #sleddrag #cincinnatipersonaltrainer #oakleypersonaltrainer #trainerforrunners @fitbuckcincy @persistfitnesstraining #ptpluswellness

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What is your goal? Do you know how to get started? Thoughts precede actions and are the absolute foundation for goal-setting and goal-crushing
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Join @pmcgilvray and I THIS WEDNESDAY, 6 pm,for a FREE interactive CRUSH YOUR GOALS workshop @karrikinspiritsco. LINK IN BIO
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#cincinnati #thingstodoincincinnati #walk #walker #fitness #health #fitmom #runner #run #cincinnatirunning #running #runnerlife #marathon #halfmarathon #flyingpig #flyingpigmarathon #queenbee #queenbeehalf #marathoner #marathontraining #halfmarathon #halfmarathontraining #marathonrunner #runnersofinstagram #runhappy #training #trainer #persistfitness #anywhichwaybutdown #karrikin #goalsetting @fitbuckcincy @pt_plus_

Instagram post 2190011274388350176_8300049697 $Thank you @amy_scalia and @cincychicmag!! 👍🏻🙌🏻🏃🏽‍♀️ Repost @cincychicmag Want to run or walk your way to improved health or reach a big goal? See how @persistfitnesstraining helped our Editor-in-Chic with a personalized assessment, on-site/remote training and a run club! See the full video on our Facebook page {@cincychic} 👟 #cincychic #cincinnati #thingstodoincincinnati #walk #walker #fitness #health #fitmom #runner #run #cincinnatirunning #running #runnerlife #marathon #halfmarathon #flyingpig #flyingpigmarathon #queenbee #queenbeehalf #marathoner #marathontraining #halfmarathon #halfmarathontraining #marathonrunner #runnersofinstagram #runhappy #training #trainer$

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This weekend! Saturday December 7th @jackrabbit_loveland, join me to learn how to stay healthy, get strong and prepare to crush your goals at your next race!
#persist #runstrongcincy #strengthforrunners #runcincy #cincyrunner #anywhichwaybutdown #halfmarathontraining #flyingpigtraining #marathon #5K

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🏃🏽‍♀️ RUN 💪🏻 STRONG CINCY
This staggered reaching RDL is 🔥 - strengthens/protects hamstrings - enhances pull phase of your gait
- increase horsepower 🐎 .
Loretta is demonstrating a few reps here- hamstrings and glutes are on fire! ✅ Start in a staggered stance, right foot in front, soft bend in the right knee, back heel up (look familiar 🏃🏽‍♀️ 😊)
✅ Your front leg is working! With your left 🤚 reach forward and across while driving your hips back, belly button toward the ground
✅ Keep weight in your front foot, keeping the knee angle consistent throughout the whole movement.
✅ Try 3x20 reps/leg, or use as part of a dynamic warmup!
#runstrongcincy #cincinnati #strength #running #runstrong #strengthforrunners #marathon #halfmarathon #runflyingpig #anywhichwaybutdown #presson #persistfitness #persist #ptplus

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EVERYBODY trains power. These rotational overhead slams are awesome. I’ve been utilizing them for short bursts before we begin our strength work. The expectation is for each rep to be executed with explosiveness (speed and power) and great effort. Try for 10-20 seconds of work for a few rounds!
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#runstrongcincy #cincyrun #runcincy #queenbeehalfmarathon #power #persist #anywhichwaybutdown #medballs #speed #explosive #rotationalpower #core

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Jim and I have been working together for a year and what a year it has been! Between November 2018 and November 2019 Jim has made amazing progress. He overcame low back and shoulder pain through a diligent movement practice, has been maintaining a lower body fat, and has reduced his high cholesterol and high blood pressure! All while traveling weekly for work. Well done, Jim! The best is yet to come! 💚
.
#persist #cincypersonaltrainer #anywhichwaybutdown #cincinnatistrength #strengthtraining #injuryprevention #shoulder #lowback

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🏃🏽‍♀️ RUN 💪🏻 STRONG CINCY
Side Plank with 1 Arm Band/Cable Row
..........……….......................................
WHY
1️⃣ core (front and back) stability/stiffness- MAJOR anti-rotation DYNAMO
2️⃣decrease or prevent low back pain
3️⃣ shoulder stability, thoracic spine mobility
4️⃣ Hip joint health!
HOW
1️⃣ Set up your side plank perpendicular to a cable or band station (the high plank/hand on the ground variation also works!)
2️⃣ Maintaining hips stacked, shoulder stacked position, row with your top arm, staying in control of the external pulling the whole time and resisting rotation
3️⃣ Some cues to consider:
- push the ground away through your forearm
- chest toward anchor
- hip high, squeezed away from the ground
4️⃣ Try 3x10-15/arm!
.

#runstrongcincy #persist #runcincy #anywhichwaybutdown #halfmarathon #marathon #runflyingpig #cincyrunner #strengthforrunners #oakleyrunners @fitbuckcincy @persistfitnesstraining

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Let me tell ya about Bonnie. WOW. Straight up dedication and determination 💪🏻 Bonnie is a half marathoner part of my RUN STRONG CINCY remote coaching
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She is coming back from an injury and travels frequently. AND still hits her RUN STRONG CINCY strength workouts with consistency and diligence. This is so awesome Bonnie, keep after it
.

#runstrongcincy #persist #runcincy #anywhichwaybutdown #halfmarathon #marathon #runflyingpig #cincyrunner #strengthforrunners #oakleyrunners @fitbuckcincy @persistfitnesstraining @bonnieossege

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HUGE SHOUTOUT to client Karen! She and I just celebrated our year anniversary of working together! It has been a privilege getting the chance to help Karen on her fitness journey! THANK YOU KAREN! 💚
.
#persist #anywhichwaybutdown #clientappreciation #personaltrainingcincinnati #femaletrainingcincinnati @persistfitnesstraining @pt_plus_

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RUN STRONG CINCY .
Core stiffness is needed for all running sports and is responsible for stabilizing the spine AND generating force. Runners need stiffness/strength in their cores in order to drive effectively through the ground and to control their rotational movement. This stimulus is A MUST for all runners
.

Try this anti-rotation exercise called stir the pot- a fun variation on the classic Pallof Press. A band or a cable can be used- stand away from the anchor so that the band runs parallel to the chest. With constant tension on the band, at shoulder height and with straight arms, move the band in a large circle, out and away from the boys. WITHOUT moving the hips 🔥
3x20/direction .

#feelthebrace #harderthanitlooks #runstrongcincy #runcincy #fleetfeetoakley #fleetfeetblueash #corestiffness #strengthforrunners #persist @persistfitnesstraining @fitbuckcincy @pt_plus_

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CONGRATS 🎉 , you’ve made it through another training block and another race! You’ve eaten a delicious meal, had a beer and slept in! Maybe you will take the next few days off, maybe you’ll get back out on the road. BUT WHAT COMES AFTER 🤔 🤷🏻‍♀️ .
I AM HERE TO HELP 😊 Please join me at 6 pm on WEDNESDAY OCT 23rd to learn how you can make the most out of training the next few months .
Shoot me a DM to register! .
#runstrongcincy #runcincinnati #fleetfeetcincy #queencityrunning #queenbeehalfmarathon #queenbeehalf #runcincy #runflyingpig #flyingpigtraining #strengthforrunners #persist @persistfitnesstraining @pt_plus_ @fitbuckcincy

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RECOVERY 🤩💪🏻
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This is the closest you will get to that magic fitness pill, that instant gratification. Proper recovery can look like a lot of things. Sometimes it is addition by subtraction- taking a day off from the gym, getting enough quality sleep, or having one less glass of wine
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Recovery can also be more action oriented. For instance, taking care of soft tissue through foam rolling, massage or dry needling. It might be taking a walk outside or enjoying a beer with a friend.
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Just like training, take that low hanging fruit. Here are some simple and effective recovery methods to improve overall wellness and get you ready for your next training session:
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Get to bed 15 minutes early😴
Drink an additional 8 oz of water💧
Walk around for 10 minutes for every hour you sit🚶🏼‍♂️
Spend a night out with friends👯‍♀️👫
Eat whole, balanced meals🥦🥩🍌🥔🍦
Get outside ☀️
.
#runstrongcincy #cincyrun #runcincy #queenbeehalfmarathon #fleetfeetcincy #fleetfeetoakley #persist #anywhichwaybutdown #recovery #postrace

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QUEEN 👑 BEE 🐝 WEEKEND .

How to you prepare for a big day? How do you get “into the zone” for an important meeting or presentation? A season defining game? A pitch to investors? ⠀⠀
🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰
⠀⠀
What is “the zone”? This will be different from individual to individual, but it’s that optimal place for performance. Where nervous energy can be used to execute. You feel stimulated, but not over the top. ⠀⠀
🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰
⠀⠀
Physically, there are quite a few things we do. These are the most straight forward. Do your research. Practice a speech in front of family and friends. Follow your training program and listen to your coach. Spend time fine tuning weaknesses. ⠀⠀
🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰
⠀⠀
What can we do to mentally and emotionally prepare for the stress and anxiety of performing- at any level. Visualization has been a tool for major athletes, businessmen and women, and performers. ⠀⠀
🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰
⠀⠀
Taking yourself through the day or through the event can be invaluable. Seeing yourself execute a task successful task is proven to increase your preparedness day of and lead to a top performance. ⠀⠀
🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰
⠀⠀
Next time you have a big event, practice visualizing. I write down my imaginary experience. I think of how all my sense will be impacted. What will I see and hear? How will my body feel? What will I be wearing? Where do I look and what am I thinking at certain points? ⠀⠀
🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰
⠀⠀
Good luck this weekend, stay safe, and HAVE FUN! .
#runstrongcincy #queenbeehalf #queenbeehalfmarathon #fleetfeetcincy #fleetfeetoakley #runcincinnati #runcincy #anywhichwaybutdown #persist #cincyhalfmarathon

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Instagram post 2150489531319966516_8300049697 $RUN STRONG CINCY 💪🏻🏃🏾‍♂️🏃🏽‍♀️ . Here is a VERY accessible variation on belt squat marching- Miniband Marches for Runners . This band around the knees/hips (can use @perform_better or @mbslingshot) provides an external cue to march wide, high and controlled, fully shifting body weight into each hip/leg . The jam ball (choose weight accordingly) in the front rack position challenges the core- both front core in a bracing capacity, and the back core (i.e. erectors) which are working to keep me upright . Even though this doesn’t look like running, the carry overs are awesome: 1️⃣ Single leg hip stability (absolutely required for any locomotion: fast, slow, long distance or short) 2️⃣Lateral movement-good exposure to an alternative movement pattern and decreases risk of injury, also creates the next carry over ⬇️ 3. {Control over} rotation- forward motion, aka locomotion, is created by several body parts rotating simultaneously against each other to move forward. Shifting side to side in a controlled way requires the athlete stabilize through their trunk and be efficient “locomot-ers” 4️⃣Bracing under impact- maintaining rigidity through the trunk during an anaerobic stimulus (sound like running a 5K+? 😊👍🏻) . Try 4 rounds of 1-3 minutes of work against 1-3 minutes of rest at the end of your strength day . #runstromcycincy #queenbeehalf #queenbeehalftraining #hiphealth #runner #strengthforrunners #cincyrunners @pt_plus_ @fitbuckcincy @persistfitnesstraining #anywhichwaybutdown #persist #cincyhalfmarathon #cincymarathon #fleetfeetoakley #fleetfeetcincy$

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Your Road to Success.

PERSONAL TRAINING

SEMI-PRIVATE TRAINING

RUN STRONG CINCY

persistfitnesstraining