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It's Time To Press On!

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PersistFitnessTrainingrtgorg2019-10-28T14:32:24+00:00

Your Road to Success.

PERSONAL TRAINING

SEMI-PRIVATE TRAINING

group training

RUN STRONG CINCY

RUN STRONG CINCY

persistfitnesstraining

PENDLAY ROWS 🔥 A barbell movement that originat

PENDLAY ROWS 🔥
A barbell movement that originates from the floor (you can also pull from an elevated surface) so you pull from a dead stop each time

Caroline is using the @elitefts American Bar- has multiple grips for shoulder friendly variation.

Charlotte is doing the traditional straight barbell version.

1. Stand with feet hip distance apart & hinge over to establish a flat back that remains parallel to the floor.

2. Hand will be slightly wider than hips, double over hand grip for this version.

3. Pull the bar into your body, don’t use momentum. Big squeeze at the top of the row and lower with control to straight arms.

4x10 💪🏻😃

#noweakbacks #anywhichwaybutdown #presson #strengthtrainingforwomen #cincywomensstrength #persistfitness #persist #conjugateforeveryone #constantlyvaried

You have to start somewhere in order to go anywher

You have to start somewhere in order to go anywhere.

When I teach a new movement I don’t expect results immediately. In fact, it’s often more beneficial for me to see the defaults of the body (within safety and good judgement) before I introduce cues.

If it’s the first time someone has ever done something- it’s their first time! It’s about completing a new task and finding a baseline.

Last week Andy and I successful did standing/lying bodyweight hamstring curls. Today, Andy is starting with this 1/2 kneeling hamstring curl variation. You can see he is working hard! Each set and rep he gets better at recruiting from his hamstring and maintaining hip extension. It’s important to keeping working these weaknesses and not just throw things out that don’t look perfect.

SWIPE 👉🏻/SAVE🔰
I’m demonstrating the same 1/2 kneeling hamstring curl
1. Front foot flat, back toes tucked, tail slightly tucked/back hip extended
2. Relax your foot and lift your heel to your butt without shifting forward.
3. Push down through your front foot and squeeze your hip/glute as hard as you can- don’t extend in your low back.
4. Try 3x 4-5/side with complete control!

✴️Charlotte shows how to make it even 🔥- isometric hamstring curl plus compound pull- now we are cooking!

#persistfitness #anywhichwaybutdown #presson #kneehab #kneerehab #hamstring #frc #cincinnatiperaonaltraining #cincinnatistrengthtraining

THIS PAST YEAR, it has been my privilege and honor

THIS PAST YEAR, it has been my privilege and honor to continue to grow and serve this community. Thank you to all of you who stuck with, hung in and persisted through.

🦠March 21, 2020
- training clients virtually from my basement “studio” (literally a bed sheet that I stapled to the rafters 🤷🏻‍♀️)
- making demos for my clients using my kids because I was so tired from training 10-15 hours a day 🤷🏻‍♀️
- training clients in parks, parking lots and providing equipment for clients so we could keep going 🤷🏻‍♀️

March 21, 2021
- @thisisprevail opened Oct 2020
with @andrewkassen 💪🏻
- installed flooring, turf, rigging, hundreds of pounds of weight and equipment 💪🏻
- renovated a shell of a building into a HOME, complete with laundry, shower and indoor outdoor space 💪🏻

#presson #anywhichwaybutdown #persistfitness #cincinnatipersonaltraining #trainhumanwill #thisisprevail

More pulling over here 💪🏻 and peep @shainama

More pulling over here 💪🏻 and peep @shainamarfil will some band pull aparts in the back 🙌🏻

Karen is working through some shoulder discomfort with flexion/over head movement. Using the incline chest supported setup is a good choice to work with Karen’s body (not through a pain point). We always meet our people where they are, then guide them to the next step toward their goals.

WHY CHEST SUPPORTED 🤷🏻‍♀️
1️⃣ It’s safe and it feels safe. Compression is a well known stimulus to calm things down. The compression of laying on the bench does the same thing.

2️⃣ The shoulder position in this row variation mimics the angle of an incline bench press. So, not quite over head, but still working on loaded flexion.

3️⃣ Bands provide variable resistance. This is helpful because the most unstable/uncomfortable position for Karen is with her arm extended. The band tension is lowest at this point, so she is able to load her full range of motion, weakness and strengths, appropriately 👍🏻

15-20/arm, big squeeze at the end range and your good to go!

Come as you are. We will meet you there! #anywhi

Come as you are. We will meet you there!

#anywhichwaybutdown #persist #persistfitness #digitaltraining #cincypersonaltraining #zoompersonaltraining

COME LIFT WITH ME! #persistfitness #persist #anyw

COME LIFT WITH ME!

#persistfitness #persist #anywhichwaybutdown #strengthtrainingcincinnati #womenwholift #womenwholiftcincy #runstrongcincy

Another elbow friendly pull variation. This can be

Another elbow friendly pull variation. This can be used as prehab/rehab to keep elbows happy. I would recommend light to moderate band tension for high reps (20-30). This can also be a great warm up for a bench or deadlift day!

#persist #persistfitnesscincy #anywhichwaybutdown #jointhealth #frc #runstrongcincy #strengthtrainingcincy #thisisprevail #thisismobility #mobilityprevails

Follow up on elbows! This pull variation begins as

Follow up on elbows! This pull variation begins as a bent over neutral grip row, but as Harv is pulling, he externally rotates his shoulder so it becomes a reverse grip row (palms forward). This introduces the elbow to a different movement pattern (constantly varied 😜) and loads both the shoulder and the elbow joint at their end ranges (MOBILITY!). Pushing, pulling and static holding from the same angle can irritate joints and connective tissues- think holding a barbell in a back squat or typing at a desk for 10 hours. Introduce a different stimulus and see a different result!

#anywhichwaybutdown #persist #persistfitness #jointhealth #frc #mobilityprevails #thisismobility #persistfitnesscincy #runstrongcincy

Cranky Joints part ✌🏻 ELBOWS/SHOULDERS The s

Cranky Joints part ✌🏻 ELBOWS/SHOULDERS

The shoulders are the knees of the arms 🤪 meaning that discomfort here is starting somewhere up or downstream (wrists/shoulders).

Try some shoulder and wrist CARS (controlled articulated rotations) to sure up those spots, then hit the elbow joint with some blood flow work- think banded tricep work for high volume.

Stay mobile, stay resilient!

#thisismobility #mobilityprevails #runstrongcincy #persist #anywhichwaybutdown #mobilityforbench #persistfitness #persistfitnesscincy

Another Deadbug variation! This one requires your

Another Deadbug variation! This one requires your upper back to be locked in place while you are pressing your fists to the sky (think end range of any press movement).

Your low back is driving forces through a stable spine! Tuck your tail and put pressure through the floor underneath your lumbar spine consistently as your hips extend and then flex. Try 3-4x20 👍🏻

#anywhichwaybutdown #thisisprevail #deadbugsprevail #persist #persistfitness #cincypersonaltrainer #corestabilization

It’s cold outside, and getting colder! Cranky jo

It’s cold outside, and getting colder! Cranky joints? Yeah, same. Let’s get them moving. Here is a series to help with achy knees.

A. Reverse hyper TKE: loop the band around the back of the knee joint (your knee pit), have a slight offset stance with most of your bodyweight in the front foot. Drive your back heel into the floor, squeeze your quad and lock the knee out. Pause during that extension- try for 20-30 reps per leg. This can also be done with a light band!

B. Lying banded hamstring curls: lying face down, hook the band around both feet. Squeeze your butt and pull heels toward your butt. You can lay with you head face down, or come up into cobra pose for thoracic spine action- try 20-30!

👆🏻 How it started ✌🏻 How it’s going

👆🏻 How it started ✌🏻 How it’s going

Sam began training with me as an 8th grader. Much of his workouts consisted of learning control over his body, education around movement and importantly, how to act in a gym environment. Anyone can make you winded, we are here to make you better 👊🏻

Now Sam’s bear crawls are part of a warmup, but the fundamentals never go away!

~ MOBILITY~ What is it? 🤷🏻‍♀️Why d

~ MOBILITY~

What is it? 🤷🏻‍♀️Why do you need it?🤷‍♂️

IT’S NOT flexibility, it’s not being able to touch your toes. It’s not *just*being able to move a body part to a certain spot.

Mobility is control, specifically at your end ranges of motion and under load (even bodyweight).

Here is Mandy tackling a few things at once with these upside down KB Farmer carries. She is training mobility- isometric strengthening of her shoulders’ external rotation by gently pressing out on the bands with her wrists and doing her best to maintain the 90 degree position with her elbows and keeping them parallel to each other.

Plus core, plus grip strength 👊🏻

Can you crawl? Try it! Not only is this great for

Can you crawl? Try it! Not only is this great for improving shoulder stability, bracing during movement (ie holding a position as it encounters outside forces), and hip mobility, this is good for your brain 🧠 If babies can do it, you should be able to do it too!

The criss cross (contralateral) pattern of crawling stimulates and develops the band of nerves that allows the left and right hemispheres of the brain chat. Movement improves cognitive function!
.
#persistfitness #persistcincy #anywhichwaybutdown #runstrongcincy #cincinnatirunning #cincypersonaltrainer #crawling #braingains

Posted @withregram • @thisisprevail Core stiffne

Posted @withregram • @thisisprevail Core stiffness is needed for all running sports and is responsible for stabilizing the spine. Stiffness, or bracing, is also responsible for transferring forces, so hello picking things up and carrying them.

Basically, ATTN ALL HUMANS:
this exercise is especially for YOU!

Try this anti-rotation exercise, a variation of the Paloff 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 from shoulder to shoulder WITHOUT moving the hips.

This uses the same principles as deadbugs, big gives us the chance to practice driving forces through the ground while also bracing.

4x20-30/side

We have finite resources (time, energy, money) to

We have finite resources (time, energy, money) to expend toward our goals. There are many things we can do or not so to get us from A to B. But which ones are the best for us, given our individual needs and resources? This is a great reason to work with a coach. They will choose for you.

In many cases, choosing a few actions with the highest return and the lowest risk is the more beneficial than adding in the kitchen sink. Ask yourself- what is your goal? Then, what are the obstacles to achieving that goal? Next, choose 2-3 things to do toward this.

Importantly, “doing”, might mean taking away. Taking away late nights, taking away that extra cup of coffee or wine. Adding in a walk. Work hard AND smart.

@thisisprevail Lori has never had the chance to us

@thisisprevail Lori has never had the chance to use a barbell before and she CRUSHED it her first time. We used benches to make the range of motion manageable. She already has the hinge down, so with some grip work we will be ready to put some wheels on there!

If you have goals or resolutions, awesome! It can

If you have goals or resolutions, awesome! It can be a great start at taking action towards progress. But I’m here to INSIST you do not need to do the NEW YEAR NEW YOU
.
For many of us, for all types of various reasons related to our recovery (whatever your journey is), the last three months of the year can be fraught with pitfalls. This year it was more like gapping holes in the earth filled with piping hot magma 😂 It can feel like an ongoing battle that no other time of the year brings: expectations- internal and external.
.
I’m a trainer, an athlete and a coach, so goals are a big part of my life. My goals and yours. I care about them. But I’m saying now, loudly, if it feels like you have just been surviving for last few weeks, if it feels like there is a lot of bullshit that still needs worked through, YOUR TIME AND YOUR RECOVERY IS YOUR OWN
.
You can do it, you can press on
.

#persist #anywhichwaybutdown #runstrongcincy #prevailsxm #prevail #edrecovery #eatingdisorderawareness #covid19cincy #cincinnatipersonaltrainer

Thank you @suarunning for an AMAZING 2020 XC seaso

Thank you @suarunning for an AMAZING 2020 XC season. These young ladies handled this past years’ challenges with poise, determination and gratitude. We came through this season COVID-free (a 95 girl roster) because each team member chose to put her own comfort and needs behind those of her fellow runners. What an outstanding accomplishment this season was, I will never forget it. THANK YOU @suarunning , for opening your arms to me, listening (most of the time 😜), and coming every single damn day to do your best- even when things were uncertain, even when we experienced loss, even, and especially when, things were hard. I respect all of you! Thank you for this wonderful gift- I WILL LITERALLY NEVER THROW THIS PLATE AWAY ♥️♥️♥️ Cheers to each of you and all of your success to come! Go Bulldogs!

My almost 10 year old son Colin recently expressed

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