The other day someone mentioned to me that through my teachings I always come back to the most growth experienced is through personal experience and honestly this is so true. . ✨
Trust me when I say, I may be young but I have seriously been dealt some cards in my life that seriously have tested me and almost broke me. I always joke around saying I feel like I’m 80 because the amount of shit I have gone through has taken that much of a toll on me, but the truth is through all of it, it has taught me so much. .
I believe that everything happens for a reason, even when it can be the most heartbreaking and painful experience, it is here to help you grow, to change perspective and open yourself up that much more. . ✨✨ We are all on our own personal journeys and every single person story is different! That is the beauty of life, that we all live in the same world but we all experience and , see it and feel it completely differently. ..
✨✨✨ I believe it is so important to live life to the fullest, to find the blessings & light in the dark moments and to know that anything you desire, you are capable of. ... ✨✨ You are the captain of your own ship and you can really create your story however you want too. Don’t fear change or darkness, instead embrace it and dance with it. ..
✨✨✨ My best moments have come from the darkness and brought me to who I am today and honestly I wouldn’t change a thing about my story. Own it and don’t let anyone stop you from shining your light in this world, you were born for amazing things beauty! ✨
At ASP we use a 4 digit tempo to denote the speed given to each portion of a repetition.
A lot of coaches and trainees still follow a 3 digit tempo however this is inefficient as some movement are preferable if you perform an Isometric Pause at the end of the Concentric phase or at the Eccentric Phase.
So here’s the way we at ASP have summed up the lift.
We will use a bicep curl as the example of movement using a 3-2-X-1 Tempo.
First Number: Eccentric Phase ⏬.
This is the muscle lengthening portion of the movement where for the bicep curl you would proceed to lower the weight for 3 seconds until the bicep is completely lengthened.
Second Number: Isometric Pause ⏸.
This is where a Paused is added in the lengthened/Stretched position of the lift where during the bicep curl you would proceed to a loaded stretch for 1 second. This also notes passive tension depending on the strength curve of the exercise you are working with.
Third Number: Concentric Phase ▶️.
This is the muscle shorted portion of the lift where during the bicep curl, because it is stated as X you proceed to contract as fast as possible until the bicep is completely shortened.
Fourth Number: Isometric Pause ⏸.
This is where a Pause is added in the Shortened/Contracted position of the lift where during the bicep curl you would proceed to contract the weight for 1 second. This is a great way to add further tension to a weakened position depending on the strength curve.
If an exercise is 4-0-1-0 Tempo this would indicate 5 seconds of tension per rep. If you performed 10 reps this would this would indicate 50 seconds of total tension for the entire group of repetitions.
In the world of Hypertrophy 40-70 is usually dictated as the sweet spot of maximal tension for hypertrophic stimulation.
Continued . . . 👇🏻👇🏻
I don’t really post food pics much anymore because I really feel like no one actually cares haha but just thought this might brighten up my feed a tad...
Today’s Post workout meal. .
Chicken thigh cooked in Coco Amino sauce with fresh garlic, chilli & greens topped with cashews & a side of white rice .
I’ve eaten reaaaally well this week as has my 8 week challenge crew. It’s motivating for me to see. Fair is fair & we are all in this together. What I’m doing is exactly what I’ve told them to do. Taking my own advice hehe 😇 strictly.
Did you know that some flowers are edible
Rose petals are sweet and delicate and can be crystallised with sugar, used to decorate cakes, garnish desserts, added to salads.
This photo is of beautiful Egyptian organic Rose petals. I like to make up my own herbal teas .. Rose & Camomile Tea
1 Tablespoon Dried Roses
1 Tablespoon Dried Chamomile
1 Cinnamon coil
P.S. not all flowers are edible and are dangerous to consume. Most organic health / markets /produce shops have edible flowers available to buy.