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But I need that leg press machine!The best coach But I need that leg press machine!The best coaches will show you how to get better without ever needing one.How about those cable machines?Sorry, but those cables don’t care about you.There’s something about a coach/mentor dedicating their most precious commodity, time, to helping you bring about change.Surround yourself with the best equipment in the world?Or a knowledgeable, experienced coach who cares about your success?The choice is yours. ☝️☝️ - #choosetobegreat #upfittribe #pressuremakesdiamonds #upfittrainingacademy #fitnessmotivation #nutrition #instafitness #igfitness #fitnesslife #fitness #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #transformation #motivation #fitfam #lifestyle 💎💎
This man is OUTworking YOU! 😲😲Pre-2020 Tra This man is OUTworking YOU! 😲😲Pre-2020 Training Highlights 💥💥A letter Joe wrote to us after his appendix rupture pre pandemic:“To Everyone,I have been a proud member of Wes and Paul’s UpFit Academy family since last April. I am a healthy 72 year old man, still operating my graphic design business and am a combat veteran of the Vietnam War.I was getting soft, my muscle definition was gone, and I kept inventing excuses not to exercise. After 11 months of personal training with Paul, working out 3 and 4 days a week, my strength has improved dramatically, muscle definition has returned, I have much more flexibility, and I can feel and see the results in the mirror. My energy levels have soared. Paul knows just how much to push you to your limits, keep the program fresh and different. This is no trip to a typical gym experience, expect to work hard. Whether you’re 72 or 22, at the end of the hour, you are wiped out and done. A few weeks ago, my appendix ruptured. A painful time that landed me in the hospital for two weeks with an acute infection. No food, intravenous tube only. Although my energy and strength were depleted, I was able to dig deep and grow stronger and more quickly than the rest of the men in my hospital wing; most much younger than I. Many went to rehab to regain strength, I did not have to. All that recent strength training was still there.I know, and my doctors agree, it was my strength and mindset training for the past 11 months with Paul and Wes was the reason for my speedier recovery. I did not see this as a setback to my training but as a reward for my past hard work at UpFit.I’m looking forward to getting back to training next week. Strong is indeed the new fit.Joe B. @joe.bellitti “ - #upfittribe #upfitfamily #pressuremakesdiamonds #choosetobegreat #upfittrainingacademy #igfitness #fitnesslife #fitness #midtown #lifestyle #newyorkcity #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #healthyliving #motivation #fitfam #lifestyle
I hated high school. Hardly caring about making it I hated high school. Hardly caring about making it to class, let alone making an effort to learn. The teachers were losers, annoying, and looking back at it, deservingly so, always critical. A kid who never made it to their class, how could anyone expect anything else?There was one teacher though, let’s call him Mr. Oliver, and his class was no exception. More days were spent in the park across the street than his classroom.One day Mr. Oliver asked to speak privately, and preparing to tune out another bicker about making it to class, my responses were on the ready. What he said created a moment I still remember to this day.“How are you handling everything? I ask because this is an important part of your life, when you shape who you are, and I know it’s a tough time. I want to make sure you’re dealing with everything okay.”You can probably guess how I did in his class that semester. Mr. Oliver’s remarks showed that he cared, and I did not want to let him down. 💯He created a moment of connection, an epiphany, a life altering realization, a peak. ⛰🏔We all have them. When a teacher said a remark that catapulted you. Or crushed you. When you felt cared for, when you saw a person’s true colors, those times that set your life’s beliefs and direction. When you realized something about yourself and your true capabilities.These are the moments we need our fitness coaches, teachers, and trainers to plan for and invest in, especially in this movement adverse, obesogenic environment of 2020. Those spark plug moments that can be the difference, catapulting a trainee’s personal positive relationship with movement, health, fitness, and exercise. 💥💥“Our lives are measured in moments, and defining moments are the ones that endure in our memories.” -Chip Heath, The Power of Moments - #choosetobegreat #upfittribe #pressuremakesdiamonds #upfittrainingacademy #fitnessmotivation #nutrition #instafitness #igfitness #fitnesslife #fitness #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #transformation #motivation #fitfam #lifestyle 💎💎
Today @coachb_52 and @knownobounds2294 are bringin Today @coachb_52 and @knownobounds2294 are bringing us some Bilateral (two limb) pulls💪😏. Rowing and pulling weight using the muscles of your mid and upper back are essential in maintaining healthy shoulders and low back, support for the head and neck, and can help correct posture 👍. Plus who doesn’t want a strong chiseled looking back! 😉Today we have some common errors on these exercises followed by corrected versions to get the absolute most out of your time in the gym. Let us know what you think!😎TRX ROW 🔹Establish the angle appropriate for you, the closer you get to the anchor the harder the row 🔹Lower the body away from the straps 🔹Pull the handles toward the upper abs 🔹Elbows a fist width distance from the body 🔹Elbow stays at 90 degreesTRX FACEPULL 🔹Elbows and shoulders both at 90 degrees 🔹Pull fists toward sides of your head 🔹Control lowering of the body🚨 For any TRX Exercise its important to keep the straps taut and to maintain an active core 🚨SEATED BANDED ROW 🔹Chest tall throughout row 🔹Pull bands toward upper abs 🔹Elbows at 90 degrees 🔹Elbows fist width away from the body 🔹Keep band tautCHEST SUPPORTED ROW 🔹Keep chest tall off the bench 🔹Squeeze mid back and bring dumbbells to hip 🔹Elbows fist width apart from bodyBENT OVER BARBELL ROW 🔹Maintain hip hinge through exercise 🔹Brace the core 🔹Pull bar towards upper abs 🔹Controlled loweringMake sure to pick the proper progressions of each move. If something is too hard you can lower the reps, lower the weight or pick a regression and work your way up!👍#upfitfamily #pressuremakesdiamonds #upfittrainingacademy #fitnessmotivation #fitspo #instafitness #igfitness #fitnesslife #fitness #midtown #newyorkcity #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #healthyliving #eatclean #transformation #motivation #fitfam #lifestyle
We are so excited to get our clients back in the s We are so excited to get our clients back in the studio come Wednesday Sept 2nd (tomorrow!), and are taking NYS DOH and CDC guidelines seriously here at UpFit Training Academy 🧼. We want to ensure that our members have a place to train where they can feel comfortable, safe, and healthy each time they come in. 🔥👍🏼To make sure this happens, we have implemented the following procedures.-Adherence to NYS DOH and CDC guidelines and protocols -Maximum 8 people in the studio (5 members and 3 coaches). -10 minute buffer between classes -6’ social distancing -Face coverings worn at all times -Health screening and touch-less temperature reading upon entering -Equipment and horizontal surfaces cleaned and disinfected daily and after EVERY use -MERV-13 air filters and UVC lighting installed into HVAC system -Hand sanitizer and disinfecting wipes available throughoutWe will continue to stay abreast of new research and guidelines as they are released to make sure we can maintain a safe and comfortable training space for everyone.We have been anticipating this re-opening for quite some time, and we can’t wait to see you guys back in here!Special thanks to @playbyplayny #upfitfamily #pressuremakesdiamonds #upfittrainingacademy #fitnessmotivation #fitspo #instafitness #igfitness #fitnesslife #fitness #midtown #newyorkcity #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #healthyliving #eatclean #transformation #motivation #fitfam #lifestyle
Welcoming @halldphilip to Instagram with this spot Welcoming @halldphilip to Instagram with this spotlight!This man has made his health and fitness a priority through thick and thin, pandemics, blackouts, relocations, and an equipment shortage.Those cinder blocks got great usage for about 2 months, with his son Sebastian helping out as well.He gets the process, the journey is the goal mindset, and the results show.Proud to have you a part of the #UpFittribe Phil, let’s keep this gain train rollin! 🚂🚞💪 - #upfittribe #upfitfamily #pressuremakesdiamonds #choosetobegreat #upfittrainingacademy #igfitness #fitnesslife #fitness #midtown #lifestyle #newyorkcity #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #healthyliving #motivation #fitfam #lifestyle
There’s a reason most people regain the weight l There’s a reason most people regain the weight lost after a successful dieting period. Diets are not sustainable. Our body is smart enough to revert back to our previous heavier selves.In comes the idea of Energy Flux, a long term, lifestyle approach that can keep weight “yo-yo” ing at bay. 🙅🏻‍♂️🙅‍♀️🙅🏾‍♂️🙅🏿‍♀️ (1)Your body was designed to move, a LOT, and to use plenty of high quality food as energy to fuel it.We use the Thriving Factory analogy to explain this concept to our clients. Think of a thriving factory, tons of raw materials (calories) coming in, with busy workers (our metabolism) hustling to use up materials and produce lots of quality goods (movement).There are tons of jobs, the factory is lively, bustling, and making plenty of high quality products delivered with quality and efficiency. 🏭🏗👌The Eat Less and Move More model is telling us to have less raw materials, and still produce a ton of goods. After a while, our workers burn out, some quit on us, and the bosses start to demand more materials, causing us to take in more goods (calories) eventually.No, we want a Thriving Factory that produces a ton of jobs, uses up a boat load of raw materials, and sends out many shipments of awesome goodies. Everyone’s happy, the workers, the bosses, the customers, and the wholesalers; it’s an everyday party in a Thriving Factory. 🎉🙌🎊The key is to live a physically active lifestyle by upping your overall physical activity, and not depriving your body of nourishing, healthy, and nutrient dense foods.Make your body into that Thriving Factory, your waistline, sanity, muscles, and overall health will thank you!(1) David John Hume, Sonja Yokum, Eric Stice, Low energy intake plus low energy expenditure (low energy flux), not energy surfeit, predicts future body fat gain, The American Journal of Clinical Nutrition, Volume 103, Issue 6, June 2016, Pages 1389–1396 - #upfittribe #upfitfamily #pressuremakesdiamonds #choosetobegreat #upfittrainingacademy #igfitness #fitnesslife #fitness #midtown #lifestyle #newyorkcity #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains
Next up for our foundational movement patterns; Th Next up for our foundational movement patterns; The Horizontal Push. In these videos @coachb_52 and @knownobounds2294 go over progressions of the pushup, and some dumbbell benching 🏋️‍♀️.These are great exercises that will strengthen and build the pushing muscles such as the chest, shoulders, triceps, and core!For pushups, maintaining an active plank is key. You’ll want to make sure the core is engaged and fired up to prevent sagging or lifting at the hips. There is a reason people have done pushups for forever, and they should remain a staple exercise in most programs🔥. For benching you’ll still need to engage the core while also focus on stabilizing the weights👍👍-High Incline Pushup + Incline Pushup 🔹Hands placed just outside shoulders 🔹Stand on balls of the feet 🔹Keep shoulders,hips,knees, and ankles in line 🔹Come down with the lower chest touching the bar/Bench 🔹Push up and keep the elbows from flaring out-Negative Pushup 🔹Hands just outside of shoulders 🔹Elbows fist length away from ribs 🔹Slowly come to the bottom of the move 🔹Reset and execute to build strength💪-Pushup 🔹Hands just outside of shoulders 🔹Elbows fist length away from ribs 🔹Down to floor with hips and shoulders moving together 🔹Keep core engaged and push up-Slight Incline DB Bench Press/ DB Bench Press 🔹The slight incline set up will target your upper chest more 🔹Set up with bells on hips to help get into position 🔹Feet stable on floor 🔹Joints stacked (wrist over elbows) 🔹Elbows fist length away from ribs 🔹Press up and bring dumbbells over chest to form a “V” in the middle 🔹Lower dumbbells to the sides of the lower chestIf you find these videos helpful let us know!👍🏼👍🏼 - #upfitfamily #pressuremakesdiamonds #upfittrainingacademy #fitnessmotivation #fitspo #instafitness #igfitness #fitnesslife #fitness #midtown #newyorkcity #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #healthyliving #eatclean #transformation #motivation #fitfam #lifestyle
Today @coachb_52 and @knownobounds2294 give us a l Today @coachb_52 and @knownobounds2294 give us a look at our favorite hinge patterns that we use at @upfittrainingacademy to develop posterior chain strength. The hip hinge targets the hamstrings, glutes, core, low back, and upper back making it a total body exercise🔥🔥The hip hinge/deadlift should be practiced regularly as it is a foundational movement. When choosing a variation it is important to consider a trainee’s experience, fitness, and mobility level. 👍🏼-Medicine Ball Good Morning 🔹Introductory exercise for the hip hinge 🔹Emphasize technique 🔹Front load emphasizes core 🔹Feet hip with, ball high 🔹Hips go back with a slight bend in the knees 🔹When you feel a stretch in hamstrings, bring hips forward and shoulders up-Dumbbell Romanian Deadlift 🔹Set up similar to good morning 🔹Weights held at side of hips 🔹Engage lats (squeeze armpits) and upper back 🔹Execute the same as the good morning-Kettlebell Deadlift 🔹Stand over kettlebell 🔹Hinge back and bend knees 🔹Grab the horns and engage lats (squeeze armpit) 🔹Drive feet into the ground and stand up 🔹Hips and shoulders move at the same speed-Trap Bar Deadlift 🔹Feet hip width inside of bar 🔹Hinge back and bend knees 🔹Grab the bar in the middle of the handles and center the weight 🔹Create pre-tension by squeezing lats and engaging core 🔹Drive feet into the ground and stand-Conventional Deadlift 🔹Barbell over the midfoot, feet hip width 🔹Hinge back and bend knees 🔹Grab bar just outside of the legs 🔹Create pre-tension to take the “slack” out of the bar 🔹Stand up tall and straight, not hyperextending the low backIf you enjoy these videos like, comment and share‼️#upfitfamily #pressuremakesdiamonds #upfittrainingacademy #fitnessmotivation #fitspo #instafitness #igfitness #fitnesslife #fitness #gym #fit #workout #health #weightloss #muscle #exercise #strength #gains #fitlife #healthylifestyle #healthyliving #eatclean #transformation #motivation #fitfam #lifestyle
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