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28 June 2019

The Perfect Holiday Workout

Leave a Comment / Fitness Blog, Workouts / By Andy Vincent

The Perfect Holiday Workout When it comes to putting a session together you really want to think about having a balance of upper vs lower, push vs pull to make sure it’s a well rounded plan. The great thing with a suspension trainer, glide pads and bands you can do cover off all the major …

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We’ve all succumbed to those marketing taglines:

We’ve all succumbed to those marketing taglines: “get fit quick”, “build that summer body in just 12 weeks” 😳

It’s funny how they never work, or they certainly never last. And let’s take a moment to think, and be honest, do you really think you can just work like a mad man/woman for a few months and that’s it, you’re done. You’ve cracked fitness 🤔

If you lose 10 kgs, you now need to keep it off. If you build some muscle, you probably want to keep hold of it, right? And it feels pretty badass to be a strong AF human being; you don’t want to give that feeling up.

Fitness can be called a journey, and people do have a journey to get to the point they realize it’s actually a lifestyle more than anything. That doesn’t mean fitness needs to become your whole personality. It just slots in alongside all the other things you do to improve your quality of life, like hanging out with your friends and family and making sure you get outside to enjoy the sunshine.

The sooner we all start making peace with the fitness long game we all need to be in, the more ridiculous these “12-week shred” plans start to look 😎

#FitnessJourney
#SustainableFitness
#LongTermGoals
#HealthAndWellness
#FitnessLifestyle
#GetStrong
#FitnessCommunity
#WorkoutMotivation
#RealFitness
#NoShortcuts
#StrengthTraining
#HealthyLiving
#StayActive
#LifeInBalance
#MindsetMatters

Should Your Knee Pass Your Toe When Doing Split Sq

Should Your Knee Pass Your Toe When Doing Split Squats? If you think you know what the answer is, then you might want to check out the video to understand why you might be wrong.

📍@lisbonstrong

#StrengthTraining
#SmartTraining
#ProgressiveOverload
#WorkoutWisdom
#SplitSquats
#FitnessGoals
#StrengthCoachTips
#Squats
#buildstrength

I really wanted to do this episode as there have b

I really wanted to do this episode as there have been some flat-out untruths being spoken on social media about how "walking is not exercise" 🤦🏻‍♂️, and I want to set the record straight. Walking is 100% a form of exercise and why walking is so important is because movement accumulates over the day. Make no mistake: a 15-minute all-out workout will not compensate for a completely sedentary week. Watch or listen to my latest podcast to find out why.

🎧 Subscribe and Listen wherever you get your podcasts
📺 Or watch the episode on my YouTube Channel

#AndyVincentPT #SmarterStrengthTraining #trainsmart #podcast #fitnesspodcast #strengthtrainingpodcast #avpt #onlinepersonaltraining #10000steps #fitnessmyths

Many women notice changes in their body compositio

Many women notice changes in their body composition and body fat distribution after pregnancy. Hormonal changes during and after pregnancy can influence where fat is stored. Typically, during pregnancy, there’s an increase in fat accumulation, especially around the hips, thighs, and abdomen, as the body prepares for childbirth and breastfeeding.

Postpartum, the redistribution of body fat can vary widely among individuals. While hormonal levels gradually return to their pre-pregnancy state, the process can be slow and influenced by factors such as genetics, diet, breastfeeding, and physical activity.

You can’t change the genetic predisposition of where your body stores fat. Exercise cannot target regionally-specific subcutaneous fat stores (fat close to the skin).
However, research shows that high-intensity forms of exercise create a meaningful reduction in visceral fat stores (fat inside the abdomen). Also, as much as nutriton can influence hormones to some degree, There is no specific combination of foods that can target certain hormonal changes.

However, you can improve overall body composition by creating the best environment for your body to thrive. Resistance train 2-3x per week combined with 1-2 sessions (6-12 mins) of short bursts of Sprint Interval Training (SIT) - ideally on the bike or rower, as they are less taxing on the joints and nervous system. Combined with a diet of minimal UPFs, sufficient fibre and protein, focussing on nutrient quality and being aware of your overall stress management and sleep quality.

I appreciate that there are a lot of things to tick off, so it’s important to take your time making these changes. You can’t force the human body by overwhelming it. This needs to become an overall lifestyle, so you can go at it in stages, implementing the easiest elements first and then laying on top. Of course, this will depend on how many months postpartum a woman is.

Let me show you three of my favourite spine warm u

Let me show you three of my favourite spine warm ups. Which have you tried before and what warm up do you want to see next?

#StrengthTraining
#SmartTraining
#ProgressiveOverload
#WorkoutWisdom
#WarmUpRoutine
#FitnessGoals
#StrengthCoachTips
#WarmUp
#buildstrength

You ask, and you shall receive. Here is the first

You ask, and you shall receive. Here is the first part of my Quick Upper Body Warm-Up, where I focus on shoulders and the most effective and efficient way to warm them up.

#StrengthTraining
#SmartTraining
#ProgressiveOverload
#WorkoutWisdom
#WarmUpRoutine
#FitnessGoals
#StrengthCoachTips
#WarmUp
#buildstrength

What you think you know about muscle soreness is w

What you think you know about muscle soreness is wrong, and I am here as your friendly social media BS detector to tell you what you actually need to know. In this clip, I talk about mTOR and its function but check out the full episode wherever you listen to your podcasts.

🎧 Subscribe and Listen wherever you get your podcasts
📺 Or watch the episode on my YouTube Channel

#AndyVincentPT #SmarterStrengthTraining #trainsmart #podcast #fitnesspodcast #strengthtrainingpodcast #avpt #onlinepersonaltraining #Cardio #fitnessmyths

🔥 Dynamic Mobility 🔥 Dive into my latest v

🔥 Dynamic Mobility 🔥

Dive into my latest video where I guide you through a dynamic lower body mobility routine designed to enhance your flexibility, strength, and overall movement efficiency.
Whether you’re warming up for a workout or winding down after a long day, these movements are tailored to keep your lower body feeling agile and pain-free. Let’s move better together—your joints will thank you! 🚀💪

🏋️‍♂️ @lisbonstrong

#MobilityTraining #LowerBodyWorkout #MoveBetter

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