Month: January 2022

Brutal Upper Body Day Chest and Shoulder Finisher

http://www.VigorGroundFitness.com

I dropped a lower body day finisher the other day, today I’m dropping one of my upper body finishers at the end of my strength training day.

I was already smoked but wanted to see what I’ll get at the end of my max effort upper day.

Here’s the finisher…

Ladder 🪜 Up ⬆️:

▶️ Push Up
▶️ DB Kneeling Press

You’ll do 1 push up, followed by a clean into 1 press, to straight into 2 push up, a clean into 2 presses, straight to 3, and so on…

Once you can’t strict press it anymore, push press from a kneeling.

I got 8 then the shoulders just couldn’t function anymore!

You can do this as part of a minimal equipment workout while plugging in some lower body and pulling, but I prefer to use it at the end of my strength sessions and work on getting more reps every week.

This one is a scorcher 🔥, just a heads up…

Rocking @warriorgreens “Committed” T in the video

Continue Reading Brutal Upper Body Day Chest and Shoulder Finisher

How to become a strength coach w/ Dr. Andy Galpin | Show Up Fitness TOP TRAITS OF SUCCESSFUL COACHES

In today’s video Show Up Fitness teaches you how mto become a successful strength and conditioning coach with Dr Andy Galpin…. HE STARTED WITH AN INTERNSHIP. The top names in the fitness industry started with internships, the ones who failed, chased more certifications.
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Learn more ABOUT SHOW UP FITNESS & CHRIS HITCHKO: Chris Hitchko BS Kinesiology, CSCS, Teacher of trainers at Show Up Fitness (13 years total, 7 at National Personal Training Institute and 6-years at Show Up Fitness Personal Training Internship.) Show Up Fitness has private personal training studios in West Hollywood, Santa Monica, San Diego. California & Austin Texas. We’ve helped over 2,000 people pass the NASM-CPT, CSCS and ACE certifications with our study guides. You don’t need to read the textbook or read it from cover to cover. Pass the “best” personal training certification and then spend your time learning anatomy, movement, nutrition, programming, and training clients to gain experience. The average certified personal trainer gets hired at Equinox, Lifetime Fitness, 24-hour Fitness, Crunch Fitness and quits within 12-months because they don’t understand the business side of training, programming or how to sell. At Show Up Fitness we teach the key movement patterns: Squat, Hinge, Push, Pull, Jump, and uni-lateral which translates into the main exercises in the gym: Bench Press, Squat, Deadlift, Military Press, Lunge, Hip Thrust, Pull-Up, Push-Up, Turkish Get-up, and dumbbell rows.

Continue Reading How to become a strength coach w/ Dr. Andy Galpin | Show Up Fitness TOP TRAITS OF SUCCESSFUL COACHES

Hamstrings & Glutes | My New Training Split (Day 5/6)

I’m starting off 2022 with a new training split and a new YouTube series. In these videos I will show you how I train, what exercises I use, along with how to properly execute each exercise in order to build muscle and get the very most out of your training sessions.

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Continue Reading Hamstrings & Glutes | My New Training Split (Day 5/6)

Long Passing, First Touch & Finishing Drills | Complete Technical Training Session For Footballers

In today’s video, we are improving our technical ability with this full first touch and complete technical training session for footballers. The training session includes drills to improve first touch with a variety of first touch specific training drills. The first touch is the most important fundamental skill in football, and by using these training drills, you can sharpen up your first touch to improve your performance on the pitch. Enjoy!

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Continue Reading Long Passing, First Touch & Finishing Drills | Complete Technical Training Session For Footballers

Vanishing Home Recipes: Nian Gao (Rice Cake) & Hainanese Yi Bua (Coconut Kueh)

How to make chewy nian gao that doesn’t stick to your teeth? Or yi bua – a traditional Hainanese coconut kueh that not many people in Singapore know about? This Chinese New Year, home cooks Gladys Foo and her mother share their family recipes.

0:00 Making love letters (egg rolls) together – a CNY family tradition
0:54 Mrs Foo’s Fried Nian Gao recipe
3:48 What is yi bua?
4:33 Gladys’ and Mdm Ong’s Yi Bua recipe

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MRS FOO’S NIAN GAO RECIPE

Ingredients
350g glutinous rice flour
280g sugar
360ml room temperature boiled water
70g caramelised sugar (melt about 150g of sugar)

Note: Extra caramelised sugar can be kept in the fridge for up to 3 months.

Method
1. Line three 6” round containers with cellophane wrap and oil them. Ensure there is excess wrap to fold over the edge of the container.
2. Secure the excess cellophane wrap tightly with a string around the perimeter of the container.
3. In a mixing bowl, mix the glutinous rice flour and sugar together.
4. Add water part by part slowly into the flour and caramelised sugar. Mix well, ensuring no lumps are formed.
5. Sieve mixture into lined containers to ensure no lumps.
6. Steam over high heat for three hours.
7. Once cooked, remove nian gao from heat and let it cool completely before removing from the container.
8. Cool it completely. Remove the container and trim off cellophane in the sides.
9. Let it set at room temperature for 5 to 7 days, or in the freezer for a few hours.

FRIED NIAN GAO

Ingredients for flour batter (For frying 3-5 nian gao slices)
2 tbsp plain flour
1 tbsp corn flour
0.5 tbsp rice flour
Cold water

Method
1. Mix flour, corn flour and rice flour with water to form a batter. Cut nian gao into slices and coat them well with batter.
2. Fry the coated nian gao in hot oil.
3. Remove from oil when the nian gao slices turn golden brown.
4. Cool and serve.

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MDM ONG’S HAINANESE YI BUA RECIPE (COCONUT KUEH)

Ingredients for coconut filling
250g fresh grated coconut
150g gula melaka
30g ginger julienne
60g ginger juice
100g peanuts, toasted and coarsely grounded
30g toasted sesame seeds
30ml water

Note: Filling can be stored for up to 1 week refrigerated

Method
1. Melt gula melaka with water in a small sauce pot. Set aside to cool.
2. Heat non-stick pan and stir fry the julienne ginger for about 2 minutes. Next, add in grated coconut and continue to stir fry for 5 to 7 minutes.
3. Add in melted gula melaka and mix well. Then, stir in peanuts and sesame seeds. Cook the mixture until well mixed for 5 to 7 minutes over low heat.
4. Add ginger juice and mix well. Taste to check sweetness and ginger flavour. Add more gula melaka and ginger juice according to preference.
5. Remove filling from heat and let it cool completely.

Ingredients for dough
500 g of glutinous rice flour
250ml coconut milk

For wrapping
10-12 20cm banana leaf strips
Vegetable oil

Method
1. Add glutinous rice flour into a large bowl and add in coconut milk half at a time. Slowly mix until a dough is formed. Knead the dough in the bowl until it is smooth and does not stick to the sides of the bowl.
2. Shape dough into 40g small dough balls.
3. Grease banana leaves with cooking oil and reserve some of the cooking oil for glazing after steaming.
4. Flatten a small ball of dough, spoon coconut filling in the centre. Seal the edges and roll it into a round shape.
5. Wrap a piece of banana leaf around the dough, flattened it slightly and tuck in the folds (like wrapping the base of a present) of the banana leaf and turn it over. Dust some glutinous rice flour on your hand if the dough is too sticky.
6. Steam the yi bua in batches for about 8 to 10 minutes. When they are cooked, transfer onto a plate. Leave them to cool before serving.
7. Dip a disposable chopstick in some red food colouring and place a small dot on top of each yi bua.
8. Yi bua can be served warm or cool.

Continue Reading Vanishing Home Recipes: Nian Gao (Rice Cake) & Hainanese Yi Bua (Coconut Kueh)

Full Body Follow Along Mobility and Joint Recovery Session

http://www.VigorGroundFitness.com

This is a mobility/recovery session for the full body that will help you recovery, make your body feel much better (this is great for days you’re sore as well) and improve joint health.

You can also use just part of this session, 5-15 minutes, and plug into your day as what I call “Movement Hygiene.” This is very powerful to improve how your joints feels and if done consistently, can make a huge difference in your longevity.

Continue Reading Full Body Follow Along Mobility and Joint Recovery Session

QUALITY Quads & Calves – Dumbbell Leg Workout | EPIC Endgame Day 21

Let’s slow things down and embrace that feeling of the quadriceps lifting and lowering you as we work through compound movements that will also call on the hamstrings and glutes but primarily the quads will be feeling the load! Quality over quantity applies, particularly when time under tension is the aim!

Following the exercises aimed towards the quads, we will challenge the calves unilaterally before a fun finisher to combine demand on the calves & quads!

The timer will be on for a majority of the workout 1 minute per exercise with 30 seconds rest inbetween!

All you will need for this lower body workout is a pair of dumbbells, your mat, a wall for wall sits and a yoga block to elevate those heels!

The dumbbells I am using for your reference are 12.5 kg each!

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

SUITCASE SQUATS
1 1/2 REP SUITCASE SQUATS

CLOSE STANCE LUNGE
SWITCH SIDE!
1 1/2 REP CLOSE STANCE LUNGES
SWITCH SIDE!

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

1 1/2 REP ELEVATE SQUATS x1 DUMBBELL
2 x 1/2 REP THEN STAND!

STAGGERED SQUAT FULL RANGE
SWITCH SIDE!
1 1/2 REP STAGGERED SQUAT (switch side!
SWITCH SIDE!

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

1/2 REP SQUATS (STAND AT 10 SECONDS)
FULL RANGE!

WALL SIT X1 DUMBBELL
WALL SIT BODYWEIGHT ONLY!

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

30/30/30….

FULL RANGE
HOLD! (same side)
FULL RANGE (same side)
FULL RANGE (switch)
HOLD! (same side)
FULL RANGE (same side)
BODYWEIGHT ONLY FULL RANGE (switch)
PULSES! (same side)
FULL RANGE (same side)
FULL RANGE (switch)
PULSES! (same side)
FULL RANGE (same side)

FINISHER!

100 x CALF RAISE WALL SITS!

What a start to week 5!

This is targeting the quads & calves but of course the hamstrings & glutes will be working too!

I loved the pace of this workout… and the heel elevated squats being the staple are one of my favourite movements!!

The feeling after a good leg session is always so worth it!! Have a great session!!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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EPIC Endgame Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

Continue Reading QUALITY Quads & Calves – Dumbbell Leg Workout | EPIC Endgame Day 21

1740: Do These Exercises Hurt? Do These Instead!

00:00 January Bundle Giveaway
02:34 How every exercise is valuable when applied appropriately.

06:09 Do These Exercises Hurt? Do These Instead!

12:46 1 – Deadlift.
– 16:10 If this exercise hurts you, do a single-leg deadlift instead.
– 19:00 What mobility exercises should I focus on?

21:00 2 – Squat.
– 21:25 If this exercise hurts you, do a split stance exercise instead.
– 25:40 Mobility exercises to focus on.

28:45 3 – Overhead Press.
– 28:15 If this exercise hurts you, do an overhead or a rack carry instead.
– 34:00 Mobility exercises to focus on.

35:47 4 – Bench Press.
– 36:40 If this exercise hurts you, do an incline dumbbell press instead.
– 38:34 Mobility exercises to focus on.

39:30 5 – Dips.
– 40:40 If this exercise hurts you, do a close-grip bench or incline press instead.
– 41:10 Mobility exercises to focus on.

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GROW Your GLUTES with a SINGLE LEG DEADLIFT! – Mind Pump TV
https://youtu.be/5mdSenmrCME

Build An Amazing Midsection with the Side Wood Chop – Mind Pump TV
https://youtu.be/_ZTYFFV9z6Q

How to do a PROPER Plank – Mind Pump TV
https://youtu.be/EtO0CutfR8Y

The McGill Hip Airplane
https://youtu.be/ER-_RqKBORw

Follow Along Hip Mobility Flow Workout – Mind Pump TV
https://youtu.be/bipdDS8tiEg

How To Goblet Squat – FREE Squat Like A PRO Guide – Mind Pump TV
https://youtu.be/hFD8CIQM3GU

The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) – Mind Pump TV
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Improve Your Overhead Press & Build Your Shoulders with Unilateral Kettlebell Carries – Mind Pump TV
https://youtu.be/wQ3tdZTz6ZA

Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV
https://youtu.be/fReC_7JVwpE

How To Incline Dumbbell Press – The Right Way! (GROW YOUR CHEST) – Mind Pump TV
https://youtu.be/0G2_XV7slIg

Fix Your Shoulder Pain (SHORT & LONG TERM FIX!!) | MIND PUMP TV
https://youtu.be/b-5DBgUXX0E

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Continue Reading 1740: Do These Exercises Hurt? Do These Instead!

Brutal Leg Day Finisher Challenge

http://www.VigorGroundFitness.com

I love finishers whether lower body day or upper body day. Sure it adds some volume and intensity but more importantly its a bit of a mental challenge, and when doing it with others it builds camaraderie/community.

Here I was finishing my lower body session while @mj_van @smurjani @kimigirmus were too, so we went in on this finisher:

Countdown from 10-1:

▶️ KB Swings
▶️ KB Goblet Squats
▶️ Jumping Lunges

You’ll do 10 swings, straight into 10 goblet squats, followed by jumping lunges. The 🔑 here is to push and not take any breaks and flow from one thing into the next.

Take a sub max weight for this but make it heavy enough that it’s challenging (I’ll take between 52-62 lbs for this one, 72 lbs if I really wanna ☠️).

Record your time and work on beating it every week.

We only shot a couple of rounds so you wouldn’t have to watch the full devastation and amount of time it took 🙂

Continue Reading Brutal Leg Day Finisher Challenge

Vegan vs Meat Burger | Can The Public Taste The Difference?

Shop at MyProtein (Use Code “JOE” for 30% off your entire order)- https://bit.ly/3dGZodO

Instagram – joefazer
Snapchat- joefazerfitness
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Hi i’m Joe, I have created this YouTube channel to show my progression from a skinny teenager who is sick of being skinny to hopefully in the future being more muscular and just better in general both physically and mentally.
If you do enjoy my content it would mean lot if you could hit the like button and maybe even consider subscribing. Thank you!

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Continue Reading Vegan vs Meat Burger | Can The Public Taste The Difference?