#mutefit

With 2018 coming to a close and 2019 just around the corner I wanted to talk about goals and resolutions. Simply put, the whole 'New Year, New You' mentality is utter bullshit. New Year's day is not some magical time where all your goals and dreams and wishes are going to come true. It's a day just like any other. Every single day needs to be the start of a new year for you and every single day you need to make the decision to improve yourself. Make the decision to work on yourself, to reach the goals you set. Because what's going to happen is that millions of people across the country are going to go out, get a gym membership, go for a week or two, and then stop because other stuff is more important, or because they're not progressing as fast as they think they should. Look, most people didn't get out of shape and unhealthy in a week or two, so why the hell do you think you'll get in shape in a week or two? That's completely illogical. You have to put in the work to get results. Last year in the same pose as my picture, you could barely see any muscle on my arms when I flexed. What you see is hard work and consistentcy, and a balanced diet. You can reach your goals, but please don't think that just because 2019 is coming that it'll be magical. You got this, just work for it #mute #mutevoice #mutefit #nonverbal #newdawnnutrition #consistent #beast #beastmode #hardwork #mindset #wantit #newyear (at Iron Heaven) https://www.instagram.com/p/BrmEt-BH6-m/?utm_source=ig_tumblr_share&igshid=rhzl53iduw7d

Today is leg day and this has become one of my favorite leg workouts. It allows you to focus on form and weight, without having to balance the load like you would with traditional squats. And if your like me and have trouble working your glutes, this most definitely can be your best friend. However, don't let the use of the term 'leg day' throw you off or mistake what I'm saying. Leg day for me is the day that I focus more on legs than any other body part. I typically do full body workouts, so I also hit each muscle group in my upper body as well. Instead of doing 3 sets, like I did for legs, I only did 1 set for my upper body. I prefer 3 sets simply because it allows me to work each muscle three ways. By pointing my toes out, in, or straight I'm able to work each muscles group that much harder. Much the same as with upper body with wide, narrow, and traditional hand grips. I make each muscle group work it's ass off, and ensures that I'm less likely to have imbalances within any given group. As always the main focus is on form and doing it right and steady. If you can't do it slow, then you shouldn't do it fast #mute #mutevoice #mutefit #nonverbal #newdawnnutrition #legday #consistent #properform #motivation #movingforward #beast #beastmode #dedication #workforit (at Iron Heaven) https://www.instagram.com/p/BrmClQjHCFA/?utm_source=ig_tumblr_share&igshid=k2gnxy1w81u0

Everyone has their own reasons for working out. For many, myself included, it's a way to challenge themselves, to constantly test their limits and see how far they can go. For others, it's to make a change in their lives. Maybe it's just a decision they made on their own, or a doctor made the recommendation. Whatever the reason, one thing to always remember is this. Your going to fail at some point. Not only that, your going to fail many times during the process. And that's okay, because it's when we fail that we learn and grow. Society has told us that we can't fail and that's bullshit. Nothing great has ever been accomplished without failure. It's only when we stop trying that we truly fail. So I encourage you to learn from those times, to learn what does and doesn't work for you. To ask questions, do research, put in the effort and grow. Stay consistent, keep moving forward, because no matter how slow your moving, or how long it takes, change is still occurring, and your still improving. Small victories are still victories and are just as important as huge ones. You got this shit people, you just have to do it. #mutefit #movingforward #newdawnnutrition #consistent #smallvictories #dontstop #perseverance #staystrong https://www.instagram.com/p/BrHBJIIHTTm/?utm_source=ig_tumblr_share&igshid=1u32vd14jmmr5

I'm one of those odd people who enjoy leg day and working my lower body. Deadlifts are one of those workouts that you either love or hate. In the video my feet are roughly shoulder width apart, toes slightly pointed outward. I'm using an overhand grip, my body centered over the bar, hands just outside of my shins. Prior to starting the exercise, I remove the 'slack' from the bar. (Meaning I lift the bar so that the weights touch top of bar, you'll hear a bit of a clink.) I drop my ass like I'm about to sit and then in one smooth motion I lift the bar, and thrust my hips forward, pushing through my heels. Going down, I push my hips back and lower the weight in a controlled movement, back to the floor. Make sure to keep your back straight throughout the lift to prevent injury. You'll also notice I'm not wearing shoes. I actually learned this only a few days ago, but when wearing shoes that have arches in them, you tend to lean forward, which can lead to injury. Keep control of the weight and don't let it control you. I don't bounce the weight off the floor, I don't make sounds similar to gorillas mating, and there is no use of momentum. Again, twatwaffles every where seem to think all those things just show how hard they are working, but it's the equivalent of a toddler screaming for attention, and it's annoying as hell. You're just going to hurt yourself, probably break something, and possibly hurt someone nearby, which will lead to an ass whoopin. Do it right or bloody well don't do it at all. Proper form and control of the weight is the best way to get the results you want. I'm deadlifting 225 in the video and I did 3 sets of 8 reps. #deadlift #mutefit #fitlife #fitness #beast #noexcuses #nostraps #commonsense #newdawnnutrition (at Iron Heaven) https://www.instagram.com/p/BrB5qOaHjkJ/?utm_source=ig_tumblr_share&igshid=rbjs0b25slrr

In the video I'm simply doing curls with an E-Z Curl bar. My feet are shoulder width apart, elbows tucked in, controlled breathing, and, the most important part is that I'm controlling the weight and not letting the weight control me. That is a major pet peeve of mine. So many times in the gym I see people doing curls, and they are leaning back, and using momentum to help them lift the weight. If you do that, STOP!!! Your doing to much weight, you're increasing the chances of injuring yourself, and you look like a twatwaffle. To determine the proper weight you should use, get your barbell and put your back against a wall, with your feet shoulder width apart and your heels touching the wall. Do a curl. If it pulls you forward it's too much weight. Drop weight until you can do a curl without being pulled forward. Lifting heavy weight with improper form just to look/feel badass in the gym is stupid. Who the hell are you trying to impress? Do it right or don't do it at all. #mutefit #fitness #properform #curls #iam1stphorm #beast #fitlife #commonsense (at Planet Fitness) https://www.instagram.com/p/Bq_eURknrG8/?utm_source=ig_tumblr_share&igshid=115ctwble7lx0

In the pictures I'm holding two 2 1/2 pd weights, edge to edge, and I'm holding them by my finger tips. Pick the weights up and hold them out to your sides for 30 seconds. Rest for 30 seconds then repeat. I typically do 6 sets, two with 2 1/2 pd weights, two with 5 pd weights, and two with 10 pd weights. This helps strengthen the muscles in your hands, forearms, and tendons. I post this because I keep seeing people using straps to grip weights. And not even HEAVY weight. Your hands are like any other part of your body and need to be worked properly to help you reach your full potential. Using straps to grip weights is just lazy. Climbers can hang by their finger tips, on one hand, and support their entire body weight. They do this by strengthening their hands, tendons and ligaments. This exercise will help you greatly improve your grip strength and allow you to actually hold the weights. #fitness #mutefit #gripstrength #forearms #nostraps (at Iron Heaven) https://www.instagram.com/p/Bq9OSLynHYF/?utm_source=ig_tumblr_share&igshid=v4l9p6mtvwp2

The picture your seeing is a screenshot I took of a fitness app. When I was first getting back into fitness and working out, I met with a lot of frustrations. Personal trainers can be expensive, attempting to communicate with speaking people to obtain information was a massive undertaking, and there are so many fitness apps that it's mind boggling. So, I have decided to start changing the last part. What I am doing is sorting through the multitude of apps out there, and using them to determine which give results, and which are wastes of time. I'll also be talking about other factors, such as ease of use, the ability to sync to fitness devices, costs, if any, and give a final summation of my experiences with each app. The apps I use will run the gamut from cardio, yoga, diet, trackers, powerlifting, and any other apps that look helpful to those starting out, or even those with more experience looking to change up their routine. #mute #mutevoice #iam1stphorm #legionofboom #vegitarian #vegitarianfitness #equalityforall #mutefit #deaf #deaffitness #1stphormlegionnaire (at Council Bluffs, Iowa)