The Wright Fit will be hosting Brett Bartholomew at the Performance Lab on September 9th and 10th! He will be covering his Conscious Coaching book and it’s practical application.
The seminar is capped at 30 attendees and the early bird pricing will be available through August 15th, don’t hesitate if you’re interested in participating!
See address to the Performance Lab below:
525 West 26th Street, 4th Floor
New York, NY 10001
Oh thank goodness. I have finally leveled off. I was a little worried I was going to continue to drop, but obviously it doesn't work that way. Now hopefully I can just clean everything up a bit! Legs complete! 10 days out!
This girl is 2 weeks out and ready to kill it at #NorthAmericans ! 1 more week to really drop the hammer and bring in that 22 inch waist 😂😉 and then cruise and recover into the show!
This girl has done everything I've asked during prep just like every client that hires any coach should do! It shows too! Way to be babe and finish strong!
#GlutesWillBeShownLater @b.zygutis #bikini
The lat pull down at this gym is so high I always go flying up with the bar at the end of my set 😂 #shortpeopleproblems . First exercise is Lat Pulldowns, second exercise is T Bar Rows, third exercise is Face Pulls. 💪🏼😊.
www.lauramichellefitness.com for my 6 week #Fit6 program .
Song: I Won't Let You Walk Away- Mako ft. Madison Beer
#repsandsets#calisthenics#knoxxfitbrz @knoxxfitbrz Repost via @annaczeno - w/ @repostwhiz app:
Well for my 27th birthday, I was gonna do 27 pull-ups, but I failed at that. So then I was gonna do 27 pbar dips with 27lbs, but getting into my gym on crutches was gonna be a pain. SO 27 STRAIGHT BAR DIPS IT IS lmao. Thank you @zenoericucho for giving me a lift. 😘
#repsandsets#calisthenics#knoxxfitbrz @knoxxfitbrz Repost via @ankeofficial - w/ @repostwhiz app:
[ STRICT MUSCLE UPS ]
Hoy tocaba llegar a las 50 muscle ups más estrictas posibles, esas muscle ups en las que tienes que bloquear hasta los dedos de los pies para no desbloquear las rodillas y esa flexión plantar plantar que hace que se te suba el gemelo para evitar tocar o superar la cuerda.
Recuerda que vale más la calidad que la cantidad.
Proud to announce that I'm now a Brand Ambassador for @thepatriotact !🇺🇸🇺🇸Couldn't be more excited I love everything this company stands for and believes in. If y'all haven't already checked out/followed there stuff def do so and you can use my Promo code: lynstoth at check out for 10% off🙌😉 #thepatact#thepatriotact#ingunswetrust
Earlier today I was at the store getting paint for my gym and this older Indian man was helping me. He asks me "so what are you painting?" I tell him oh just a couple walls in my gym and I tell him a little about how im a personal trainer and trying to grow my business blah blah blah. We carry on in conversation and he tells me how he used to be a long distance runner for India's Olympic Team and how his wife was hurdler for India's Olympic Team as well, pretty cool. Anyway, as I'm getting ready to go he stops me and says "Nick, as you'll learn time goes by very quickly so there's no time to wait for anything. If there's something you want or something you want to achieve go for it now, don't hesitate." 💥mind blown. Never been randomly hit with inspiration like that by a complete stranger before but it really stuck with me and inspired the shit out of me. And it's signs like this that tell me I'm on the right path and to keep grinding. So if there's anything you can take away from my man G.K. It's that people can be pretty awesome sometimes, and if you want something. Go get it. Now.
🔹️Step 1🔹️is to calculate your BMR which is how many calories you burn doing absolutely nothing:
▪Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
▪Men BMR = 66.47 + (13.7 * weight [kg]) + (5 * size [cm]) − (6.8 * age [years])
🔹️Step 2🔹️ is to calculate your total daily calories:
TDEE = BMR x Activity Factor (Harris Benedict Formula)
•Little/no exercise: BMR * 1.2 = Total Calorie Need
•Light exercise: BMR * 1.375 = Total Calorie Need
•Moderate exercise (3-5 days/wk): BMR * 1.55 = Total Calorie Need
•Very active (6-7 days/wk): BMR * 1.725 = Total Calorie Need
•Extra active (very active & physical job): BMR * 1.9 = Total Calorie Need
🔹️Step 3🔹️ is to calculate your macros:
.8g - 1.2g/lb for protein
.35g for fat
remainder of kcals for carbs
My TDEE = 2392 kcals
1.2g protein x 128lbs = 153g protein x 4kcals = 614kcals
614 - TDEE(2392) = 1,777 kcals left over
1,777 x .35g fat = 622 kcals divided by 9 kcals = 69g fat
1,777 - 622 = 1,155 kcals left over for carbs
1,155 divided by 4 kcals = 288g carbs
My macros : 153g protein, 69g fat, 288g carbs