Tomas Macik Personal Trainer

Finishing the year strong with this lad. Let this 80 years young man be an inspiration to all of us. Wish you guys Happy New Year and success in all areas of life

Clients progress Even with only 3 sessions a week (1 personal training and 2 session following a workout plan) Robert has managed to get stronger, leaner and healthier. At the beginning of program we focused on mobility to be able to perform exercises correctly. Then we did full body workouts using compound movements to get stronger and put on some muscle.... Robert gained 6lbs of muscle and lost 7lbs of fat over 12 weeks. Well done Robert Message me for a consultation

Clients progress Even with only 3 sessions a week (1 personal training and 2 session following a workout plan) Robert has managed to get stronger, leaner and healthier. At the beginning of program we focused on mobility to be able to perform exercises correctly. Then we did full body workouts using compound movements to get stronger and put on some muscle.... Robert gained 6lbs of muscle and lost 7lbs of fat over 12 weeks. Well done Robert Message me for a consultation

Follow up the soft tissue release. One stretch for glutes and one for hip Flexor. Do these after workout ... 90/90 Static Stretch Hip Flexor Stretch

Glutes and Hip Flexors soft tissue release. Try these and instantly feel better Both Glutes and Hip Flexors are usually tight and can cause lower back pain. Just by doing these for couple of minutes will relieve the pain.... Do these before your workout #glutes #hips #hipsmobility #training #strength #softtissue #masagge #health #wellbeing #athlete #athletic #nfl #mlb #martialarts #canada #vanlife #sport #strength #strengthtraining #hungry #evolve #sweat #canthurtme #hungry2evolve

Bored with sit ups? Try these core exercises to get much better activation not only these variations build your core but also your shoulders and stability From easiest to hardest ... KNEE TUCKS KNEE TUCK HOLD LEG RAISES LEG RAISE HOLD

Try this variation of Kettle Bell swing with resistance Band to increase explosive power

Boxing Drills with @michal_zobac

Traps and upper back stretches Try these stretches at the end of workout or if you have stiff neck and /or tight upper back and traps area.

Shoulder mobility assessment and mobility exercises It is not a good idea to overload your shoulders with any pressing movement (DB shoulder press, military press..) if you're lacking shoulder mobility. You can assess yours with this simple exercise... Wall shoulder press - touch a wall with your bum, upper back, elbows and hands, from this positing press your arms up to the fully extended position and try not to lose any contact with the wall. If you're unable to that, you're lacking mobility in your upper back and / or shoulders. Even if you're able to execute the first exercise properly I strongly recommend to incorporate all three exercises to your warm up routine before upper body workout session.

Muscle tissue release. Following up on the shoulder mobility assessment. To loosen up and increase the range of motion of your shoulders instantly, we can use hard med ball or even smaller (lacrosse) ball to massage muscle tissue connected to shoulders, and release the tension of stiff and shortened muscles.... After doing these just for couple of minutes, you will feel the range of motion of shoulder joint is much greater and "free" Focus on these 3 areas connected to your shoulders. 1) Pec minor 2) Lats 3) Triceps Play with the position of your arm and try to get massage from different angles to hit as many muscle fibers as possible. You can incorporate these into your warmup routine before upper body workout session

Gymnastic rings Push - Pull superset L-Sit pull ups 6x6 Dips 6x6

Boxing focused workout Landmine rotation for core stability, strength and power in hooks Wall ball throws focusing on hip rotation and power into direct punches

@nhunggma Muay thai

Legs & Forearm Giant set

Boxing focused workout Landmine rotation for core stability, strength and power in hooks Wall ball throws focusing on hip rotation and power into direct punches

No gloves, no problem

Today's finisher

@ Lindeman Lake

Butterfly stretch Do this everytime after workout to loosen up and stretch your hips, groin area and inner thighs. By squeezing your upper back you also improving your posture.... More stretching on my website! Link in bio

@ Misurina, Veneto, Italy

Ever wondered what could be your 1 Rep Maximum (1RM)? Use my calculator to find out https://www.hungry2evolve.com/1-rm-calculator

SLEEP During Sleep your body reduced muscle activity and inhibition of nearly all voluntary muscles. Most of the body’s systems are in an anabolic state, helping to restore immune, nervous, skeletal, and muscular systems and brain funcion. Your body also produce growth hormone testosterone, which is necessary for building muscle, it is also important in managing weight, improves mood and libido. It is much more important than any supplement you can get, and it is free!!... Just as yourself, How was your last day at work after not sleeping very well? On the flip side, inadequate sleep can interfere with the body's ability to recover after lifting weights and inhibits the body's ability to build maximum muscle strength. Because you feel tired your motivation go down as well and therefore it will be harder to workout on your maximum working capacity. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Here is how sleeping actually works: Sleep occurs in cycles that includes 2 distinct parts NREM (non-Rapid Eye Movement) and REM (Rapid Eye Movement) Each cycle is going through stages (mostly NREM) Stage 1 Nodding off or drifting away stage where you can be awaken easily, lasts only couple of minutes. Stage 2 Light Sleep, where your brain waves become slower, heart rate falls, body temperature reduces and eye movement stops. Stage 3 and 4 Deep sleep. At this stage various hormones are replenished and muscle tissue is repaired. If you are woken up in these stages, you tend to feel groggy and disoriented. Stage 5 REM Sleep, your eyes moves rapidly below your eyelids and your brain becomes suddenly active, but the majority of your body is completely paralyzed. Run out of words... For full article visit my website. https://www.hungry2evolve.com/post/sleeping

If you see a bar, go for these Hanging core exercises are my favorite type as you not only work your abs, but you need to engage your whole upper body to perform these, not to mention, holding your bodyweight through couple of sets will strengthen your grip greatly. #core #coreworkout #corework #corestrength #grip #hungry2evolve #goodmoney

Do this before workout to open up your hips to increase your range of motion and prepare for resistance training! #hips #mobility #lowerbody #motion #rangeofmotion #health #hipsdontlie #hungry2evolve

It's important to have keep good technique when you Deadlift or lifting any object off the floor. The deadlift places significant stress on your back. If you perform the exercise wrong or use a weight that is too heavy and compromises your technique, you increase the risk of hurting your lower back. Bent over and grab the bar or object, grip it firmly, keep neutral spine, flex your butt and brace your stomach. Lift the bar up off the ground by engaging your whole posterior chain and press down with your feet. Keep the bar close to your body throughout the whole movement.

Thai pads, Thai weather

Pull Ups are ultimate compound upper body exercises that builds back and arms. When you do pull ups, always aim for FULL RANGE OF MOTION. That way you engage more muscle fibers, which then leads to more muscle growth and strength development. If you're unable to do proper pull up I recommend using resistance bands which help you execute proper technique. #pull #pulluporshutup #pullup #pullups #chinup #chinups #chinupsfordays #training #Vancouver #goodmoney #fitness #hungry #evolve #sweat #hungry2evolve

Solid forearm pump as a finisher Thanks @defrancosgym for tips and valuable podcast #forearmsworkout #forearm #gripstrength #grip #hungry #evolve #hungry2evolve

Single Leg glute bridge with leg raise Exercise for glutes, lower back, hamstring and awesome for hip joint mobilization and increasing range of motion. Definitely recommend as a warm up for Lower body lifts FOR MORE INFORMATION ABOUT TRAINING VISIT MY WEBSITE IN BIO OR DM WITH ANY QUESTIONS

Sometimes you up, sometimes you down Authentic Thai noises by @bytost.a

Often mistakes when squatting are leaning forward and lifting heels off the floor. When we Squat, we need the foot to be stable and maintain its natural arch. We wanna create a "foot tripod". The three points of the tripod consists of the heel, the base of the 1st toe and the base of the 5th toe. The Goblet Squat is a lower-body exercise ideal for beginners to learn how to perform squat the right way. Hold the KB with both hands in front of your chest. Your feet are between hip and shoulder width apart. During the movement keep your back straight. With breathe out drive your feet to the ground to stand up to starting position.

Lunge Upward Opener Mobility exercise for Hips, Legs and Back. Great for warming up before training session. Do 10 times each side and you'll feel better instantly

Few tips how to make Squat (or any exercise) harder 1) Regular Squat 2) Slow down the tempo 3) Isometric... 4) Add Resistance 5) Unilateral (one leg) 6) Pulses at the bottom position 7) Increase range of motion (heels elevates on couple of small plates) Comment What's your favorite variation?

TRX row is an exercise that strengthen mainly upper back and biceps, also increases your grip strength. Mistake I've seen is that people often colapse in core area and let their hips down. Engage your core and glutes and keep your body in straight line when performing this exercise. From fully extended arms position, breathe out and pull yourself up using your back and arms, then with controlled movement lower yourself back to starting position #trx #trxworkout #trxrow #row #backworkout #training #back #backpain #biceps #gymtechnique #trainingtips #trainingtip #gymtips #correct #wrong #canada #vanlife #sport #strength #coaching #stability #workouttechnique #workouttip #workouttips #hungry #evolve #sweat #hungry2evolve

TRX Knee Tucks One of favorite core activation / pre-workout exercise (my clients knows what I mean ) This one hits your whole core hard, and also pumps and prepares your shoulders for any pushing workout. With that said, NEVER go heavy lifting without properly warming up your body and joints!

DO this if you have LOWER BACK Pain!!! 90/90 mobility exercise for glutes and hips. Hold 20 - 30 seconds. More mobility exercises in my bio.

Yes, the reason why your abs are not visible is not that you haven't done enough core workouts, but excess of fat around your belly area. Working out your core muscles is extremely important for overall strength, balance, stability and injury prevention, but if you wanna have visible abs you need to work on your diet. Find out how much calories you need to lose excessive fat on my website. https://www.hungry2evolve.com/calorie-calculator

Frog Stretch Do this every day if you have tight inner part of your hips

Barbara and Jenny has identical body composition and activities, their Total Daily Energy Expenditure (TDEE) is 2000 kcal. Both girls wants to lose fat. Barbara knows that she needs to be in calorie deficit to lose fat, she scheduled her meals throughout the day and ends up with 1500 kcal (500 kcal deficit). Jenny doesn't know much about calorie intake and aiming to not eat after 5pm. She eats whatever during the day and ends up with 2500 kcal before 5pm (500 kcal surplus). ...Guess which one will lose fat. Yeah you can eat after 5pm and lose fat. Find out how much calories you need on my calculator. www.hungry2evolve.com/calorie calculator See more

Stance, basic footwork and punches

Upper body finisher. Push ups pyramid 50/40/30/20/10 Comment "I'M IN! if you're going for it

Hip Flexor Stretch. Do this everyday to prevent injury

USA Roadtrip 2019

Last round of Thai pads @david.reznak #bagwork #thaipads #box #kickbox #martialarts #mma #goalsetting #boxovani #repetition #personaltrainer #getitdone #boxing #mindset #thaiboxing #muaythai #knees #fitness #elbows #uppercut #canada #training #Vancouver #fit #training #hungry2evolve

Do these every day! Mobility exercises I do everyday, either before leg day or after any workout session. Hold each position at least 20 seconds and I guarantee you will feel better. Couch Stretch 90/90 Hip Stretch... Resting Squat #mobility #mobilitytraining #mobilityexercises #hips #strength #strengthtraining #stretching #stretch #legday #trainingday #nopain #injuryprevention #injury #injuryrecovery #yoga #training #trainingpaidoff #hungry2evolve #evolve #getitdone #healthylifestyle #health #martialarts #thaiboxing #muaythai #boxing #mindset #bodyweight #canada #Vancouver

Training for explosives. Heavy compound movement followed by plyometric exercise increases the amount of muscle fibers that are recruited to perform a movement. This increase speed at which you can produce force and explosive strength. Try to make maximal effort at the jump. ... Deadlift 5x6 Knee-to-feet Tuck jump 6x4 #training #Vancouver #goodmoney #fitness #deadlift #explosion #explosivetraining #endurance #plyo #plyometrics #backworkout #legday #jump #getitdone #boxing #muaythai #athlete #athletic #nfl #mlb #martialarts #canada #vanlife #sport #strength #strengthtraining #strengthtrainingforwomen #hungry #evolve #sweat

Pre - Exhaustion Superset In this superset I firstly pre-exhaust my triceps by doing isolating exercise, in this case bar skull crusher, followed by compound exercise - Diamond push ups. The reason for this is that triceps will be fatigued and won't help as much during second exercise and make my chest work harder. ... Skull Crushers 4 sets 15 reps Diamond Push Ups 4 sets 12 reps See more

Working on lead leg set ups

The best time to workout is the time when you feel you can perform the best and stick to the training routine. If you wake up full of energy and want to get workout done before work, than this is the best time for you. If you struggling to wake up and the last thing you want to do is lifting weights in the gym, then leave it for lunch time or afternoon.... There is no need to push yourself to do something you don't wanna do, sticking to it will be much harder. But, that doesn't mean you should sit and wait till you feel motivated enough to actually do something, find the balance. #training #Vancouver #goodmoney #fitness #lazy #strength #endurance #muaythai #martialarts #motivation #motivationalquotes #motivated #plan #planofaction #time #getitdone #boxing #mindset #gymrat #body #muscles #performance #abs #canada #vanlife #bc #britishcolumbia #hungry #evolve #hungry2evolve

Chest Giant set today. Giant sets consists of 4+ exercises of same muscle group in a row without break. Giant sets definitely shocks your body and helps improve muscular endurance. 5 sets of 7 reps each exercise Resistance band bench press... Khaos push ups Deep push ups Preacher front raises See more

Be careful what fluids you are putting in your body. Next time you are wondering why are you not losing weight while you eating so little! It's very easy to get over your daily calorie intake with liquids. Example: 2x cappuccino 200kcal 2x 500ml of coke 400kcal... Pint of beer 260kcal 250ml of red wine 230kcal See more

Missing travelling

Losing weight and staying healthy doesn't mean eating only 2 salads a day and having huge calorie deficit. With this approach you only setting yourself up to order 3 burgers, large fries and extra cheese pizza on top because that's what you've been thinking about all day. Instead try to balance your diet, so you got all necessary nutrients each day and with your remaining calories you can enjoy something "unhealthy" that you want to eat. This approach is much more manageable and therefore easier to stick to. #diet #vegetable #salad #minerals #potaroes #vitamins #health #gym #burger #dieta #fatloss #coaching #vancouver #healthy #workout #vanfit #fat #calories #training #personaltrainer #fatlost #personaltraining #calories #fit #fitness #weight #muscle #deficit #sport

With Matt we had to work on couple of red flags first Lot of mobility and flexibility exercises to open up hips and Thoracic spine. Strengthening upper back and core for posture. Matt was dedicated and soon after his overall flexibility improved and he was able to progress in his weightlifting performance week in week out Great job @mattlock77 !!... #fitness #fitnessmotivation #lifestyle #trainer #train #workout #workoutmotivation #motivation #fitlife #fitfam #instafit #instafitness #staystrong #positivevibes #goodvibes #healthy #gains #strength #strong #athlete #canada #vancouver #work #live #life #progress #transformarion #posture #flexibility @ Vancouver, British Columbia

People often looking for shortcuts while losing weight and buying expensive supplements in hope to loose 10lbs for their holiday next week... Fortunately there is no shortcut and no matter what fancy diet are you on right now, you will always have to be in CONSISTENT CALORIE DEFICIT if you want to see results. #diet #vegetable #fatloss #minerals #fat #vitamins #health #gym #suplements #dieting #loosingweight #coaching #vancouver #healthy #workout #vanfit #protein #calories #training #personaltrainer #fatlost #personaltraining #calories #caloriedeficit #fitness #weight #consistent #sixpack #deficit

@chana.v1910 progress! Chana wanted to tone up and gain some muscles on her bum. We focused the training for that, did lot of compound exercises like hip thrust, leg press, lunges... apart from that we focused on posture and did lot of upper back exercises. Chana has been very consistent and never missed a session! Great job, see you back in the gym ... If you need help with training / nutrition send me a message, happy to help !

I'm sure most of us have will have a snack while watching yet another Netflix show tonight! Here is compassion of 25 medium strawberries (300g) and about 10 chips! #diet #vegetable #rice #minerals #potaroes #vitamins #health #gym #zdravi #dieta #hubnuti #coaching #vancouver #healthy #workout #vanfit #kalorie #calories #training #personaltrainer #fatlost #personaltraining #calories #fit #fitness #weight #muscle #zhubnout #sport

Here's couple of exercises to loosen up your Thoracic spine. The thoracic spine is the middle section located in your upper back, starting at the base of the neck and extending down to the abdomen. When the thoracic spine is operating optimally, it allows you to move in basically all directions.... A lack of thoracic spine mobility means that the lumbar spine, pelvis, shoulders and surrounding muscles all compensate to allow you to move how you want to move. Long term, those compensations can absolutely lead to injury. #mobility #stretching #spine #Thoracic #thoracicspine #tspine #movement #injury #healthy #healthy #fitness #coaching #vancouver #wrong #right #shoulders #injury #pain #prevention #back #gym #personaltraining #mobile #upperback #fit #strong #shoulderpain #lowerbackpain #sport

Progres pic of Fernanda! Apart from working out and better managing diet (sometimes), BIG factor in this weight loss was a fact that Fernanda was always walking to the gym and school, instead of taking a bus. It might seem like not much, but overtime, these activities outside of gym adds up and can play major role in your fat loss! So next time you see an escalator, take the stairs instead, make it a habit Great job @feermoore , always fun working out with you

Upper Body Workout using Resistance Band Perform 4+ sets Face pull over head 12-15 reps ... Archer Push Ups 12-20 reps Side Hold 30-40s Shoulder press 12-15 reps Pull apart 12-15 reps Triceps Skull Crusher Failure reps Biceps Curl Failure reps See more

BEGINNERS FULL BODY TRAINING WITH RESISTANCE BAND ------------------------------------------------------------ Perform 3-5 sets / have a short break between sets. Pull Apart: 12-15 reps... Lunges: 12-15 reps each leg Side Hold: 20-30s High to Low Plank: 10-16 reps One Leg Glute Bridge: 10-20 sec Shoulder Press: 12-15 reps #workout #resistance #pull #back #noexcuses #trainhard #health #gym #healthy #resistanceband #fitnessinstruction #bodyweight #band #training #personaltrainer #fatlost #personaltraining #beginner #fit #training #prevention #instruction #quarantine #sport

Great job @tiffanitor_ !! With Tiffany we started slow. Building strong foundation around core not to crumble during weightlifting later on. Her performance and determination every session. And guess what? Powerful mind can't be stopped by any virus and she's pushing even at home! Be like Tiffany

This week the focus is on ISOMETRIC part of an exercise. Focus on time under tension and explosiveness Give yourself a break 30-60s depend on how you feel after each exercise, then move to next one. Once you finish whole cycle start again from first exercise. Go for 3-5 sets. -------------------------------------------------------------------------- LADIES If you want to do extra set of leg exercises instead of push ups, Go for it !... #training #getfit #calisthenics #shoulders #noexcuses #trainhard #strong #handstand #hardwork #lsometric #explosive #core #determination #getstrong #vancouvertraining #personaltrainer #Vancouver #pt #motivation #fit #progress #strength #handstand #bodyweight #goodmoney #hungry2evolve

It's time for calisthenics! #dragonflag Stefania Calderara Photographer - Commercial and Fitness #training #getfit #calisthenics #shoulders #noexcuses #trainhard #strong #handstand #hardwork #lsit #dragonfly #core #determination #getstrong #vancouvertraining #personaltrainer #Vancouver #pt #motivation #fit #progress #strength #handstand #bodyweight #goodmoney #hungry2evolve