Getfitwithabenezer

This page is currently on pause. I use my personal page instead! Cheers, Coach AbeThis page is currently on pause. I use my personal page instead! Cheers, Coach Abe

Major running milestone - 2020 --------------------------------------------------- By far, the most consistent I have ever been with my running. Super excited that I managed to log in 1,200 KM this year. Aiming for something bigger next year! ... All I can say is that consistency, consistentcy, and more consistentcy! Keep pushing hard especially when you aren't feeling it. That's when you callus your mind and build self-discipline. It applies to anything in life not just for exercising. Hope y'all got to do something you've never done before this year. That's a wrap! #2020runningmilestone #yearend #consistency #personalbest #endurancetraining #enduranceathlete #runninglife #running #outdoorrunner #personaltrainer #personaltrainervancouver #personaltrainerbc #fitnesstrainer #habeshatrainer

Child's Pose ------------------- Do you feel tightness or ache in your back after a long day of sitting or even after working out? You may wanna try this out!... What are the benefits? ----------------------------------- It helps release tension in the back, shoulders and chest Helps alleviate stress and anxiety It lengthens and stretches the spine Relieves neck and lower back pain Calms the mind and body And so much more ... How to execute? -------------------------- 1 Start by kneeling hip-width apart 2 Extend your arms and rest your palms on the floor 3 Gently sit back from your hips 4 Hold the stretch for 30 seconds or longer while inhaling and exhaling gently. 5 Focus on relaxing your body and mind. For a deeper side to side lat stretch, place one palm on the other and hold for 30 seconds and alternate. Do it 2-3 times throughout the day! Enjoy! As always like, comment, save and share if you found it helpful. #backstretch #childspose #yogapose #flexibilityandmobility #relievelowbackpain #calmthemind #releasetension #improveposture #personaltrainer #personaltrainervancouver #personaltrainerbc #fitnesstrainer #habeshatrainer #vancouverfitness

The Pistol Squat --------------------------- I like to mix in some unilateral (single limb) movements here and there in my training. Because unilateral movements help reduce side to side muscle imbalances and improve balance and core stability. ... What to work on before you try it out? ------------------------------------------------------------- Start by improving your hip and ankle mobility. Here is a mobility routine you can regularly do: - Pigeon stretch and frog stretch - 2 to 3 sets of 15 to 30 sec hold per leg - Ankle circles - 8 to 10 rotations per direction per leg - Kneeling ankle stretch - 3 sets of 15 to 30 sec hold per leg Pistol squat progression ---------------------------------------- Work your way up to the pistol squat slowly. 1 Deep air Squat - 3 sets of 10 reps 2 Close feet squat - 3 sets of 10 reps 3 Eccentric single leg squat (on bench) - 5 controlled reps per leg 4 Single-leg box squats - 10 reps per leg at each height 5 Toe squat - 6 to 8 reps per leg 6 Floater squat - 6 to 8 reps per leg Once you’ve mastered each of these progressions, you’ll be ready for the pistol squat. Try adding single leg or arm movements to your training and challenge the body. Like, comment, share and save. Enjoy! #squats #pistolsquats #unilateralmovement #singlelegmovement #balancetraining #corestability #reducemuscularimbalances #improveyourbalance #wellroundedtraining #personaltrainer #personaltrainervancouver #personaltrainerbc #fitnesstrainer #habeshatrainer

Active Isolated Stretching (AIS) ep. 3 - Glute Stretch ---------------------------------------------------------------------------- Do you suffer from lower back pain or knee pain?... Chances are you may have tight glutes. Why do the glutes get tight? ------------------------------------------- Because of: Inactivity from too much sitting Overuse or overexertion in athletic performance Poor posture Not warming up before exercise and not stretching after exercise How to loosen them up? --------------------------------------- 1 By doing active stretches (shown) 2-3x a week. 8-10reps each side with 2 seconds hold Focus on breathing! Exhale as you pull your leg and inhale on the release. 2 Stand up every 30 minutes and walk around. If you have to sit, sit up straight and maintain good posture. Or use a standing desk and switch off between standing and sitting every half hour or hour, if possible. 3 By strengthening; you can start with the following exercises: Glute bridge Glute bridge with band Hip abduction with band or monster walk with band Then, progress to weighted movements like variations of squats, deadlifts and hip thrust. Strong glutes improve your posture, athletic performance and generally make your life easier. Hope you found it helpful! Like, comment, save and share! #glutestretch #activeglutestretch #activeisolatedstretch #gluteflexibility #glutestrength #lowerbodyflexibility #improveposture #improveathleticperformace #personaltrainer #personaltrainervancouver #habeshatrainer #fitnesstrainer