Week 1
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
Leave it to ๐ฆ๐ช๐ต๐ฝ ๐๐ฒ๐ผ๐ท๐ฎ๐ to leave us with a hard-hitting statement like this one! ๐ช
We want to remind you that ๐๐๐ฃ๐๐๐ will always be the vehicle to accomplishment.
๐ฅ You must act! ๐ฅ
That doesnโt mean act without thinking, but what we mean is, when the vision of what you want is in your mind, and thereโs a plan in place, donโt stop there! You must ๐๐๐ฃ!
Donโt get stuck in that limbo-zone between dream and reality.
Make it happen. ๐๐! ๐ช
#happymonday #mondaymotivation #motivationalquotes #quoteoftheday #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
๐ฌ๐ซ A sugar-crash happens when your body does not have enough ๐ถ๐ป๐ ๐ฒ๐พ๐ ๐ด (blood sugar) in the blood stream. It can happen for a variety of reasons...
And there are lots of hormones involved... insulin, epinephrine, adrenalineโฆ but weโll skip the science lesson, and just let you know that low blood sugar can create a wide variety of problems likeโฆ ๐ค
Hunger
Shakiness
Nervousness or anxiety
Sweating, chills, and clamminess
Irritability or impatience
Confusion
Fast heartbeat (tachycardia)
Lightheadedness or dizziness
โฆ to name a few.
So, the bottom line, donโt let yourself get ๐ท๐ฐ๐ฝ๐ถ๐ ๐ ! ๐ฅบ
We have to pay attention to blood sugarโฆ
Remember, your brain ๐ง depends on glucose as its main source of fuel, so itโs important to eat foods that will keep you on an even keel -- namely by eating whole, unprocessed natural food at regular intervals.
You canโt go wrong working in line with nature. Eat high quality foods. Organic, enzyme rich fruits and vegetables. Go grassfed/free range, organic meat whenever possible. Develop good food habits.
If you do this your blood sugar will be naturally balanced and youโll avoid some of those nasty problems.
Youโll naturally shed unwanted body fat, put on lean muscle, and sleep better. ๐ช
Sounds like a miracle drug? Well, along with exercise, nutrition will create the absolute biggest change in someoneโs physical and mental performance!
๐ณ๐พ๐ฝโ๐ ๐ต๐พ๐ ๐ถ๐ด๐ ๐ ๐ท๐ด ๐ฑ๐ฐ๐ ๐ธ๐ฒ๐ !๐ก
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
In just the past few {{{--- DAYS/WEEKS/MONTHS ---}}}, this {{{--- CHAMP, BADASS, WINNER, STAR, WONDER-WOMAN, BOSSโฆ ---}}} leveled up in {{{--- CATEGORY(IES) ---}}} , bumping up their overall level to {{--- NEW LEVEL ---}}} ! ๐๐
{{{--- NAME ---}}}, we want to take a moment to congratulate you on these wins; it wasnโt always easy, and youโve worked hard to bump up those โ๐ฐ๐๐๐ค๐ง๐๐ฌ๐ฌ๐๐ฌ.โ
โ๐๐ฏ๐๐ซ๐ฒ ๐ฐ๐๐๐ค๐ง๐๐ฌ๐ฌ ๐๐จ๐ง๐ญ๐๐ข๐ง๐ฌ ๐ฐ๐ข๐ญ๐ก๐ข๐ง ๐ข๐ญ๐ฌ๐๐ฅ๐ ๐ ๐ฌ๐ญ๐ซ๐๐ง๐ ๐ญ๐ก.โ
โ Shusaku Endo
(ใฃโโกโ)ใฃ โฅ Congratulations โฅ {{{--- NAME ---}}}! ๐ฅ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
Weightliftingโs gold-medal ๐
win in the 2008 Olympics was an emotional display by athletes and coaches because of a significant trial and story leading up to it;
Austrian weightlifter ๐
ผ๐
ฐ๐๐๐
ท๐
ธ๐
ฐ๐ ๐๐๐
ด๐
ธ๐
ฝ๐
ด๐ was seen on TV by a then-stranger. It turns out, that stranger was persistent in finding his contact email- and when she did, her long-time television crush eventually became her boyfriend. ๐
The two were instantly in love, and after a few short months of dating, they were married. Steiner moved to Germany and changed his citizenship to be with his wife, Susann.
He continued his training in Germany and worked hard to be invited to the German Olympic team.
In 2007 his wife was ๐ ๐๐ก๐ก๐๐ ๐๐ฃ ๐ ๐๐๐ง ๐๐๐๐๐๐๐ฃ๐ฉ. ๐
It was at that point that everything changed for Steiner, who decided to stay in Germany. He eventually made it on the team and gave his all at the 2008 Beijing Olympics.
Despite missing lift attempts in competition, Steiner dug deep and pulled off a weight he was originally not going to attempt, to make the gold.
His wife would have been at the Olympics with him, but instead, he held a picture of Susann through tears as he stood on the podium for first.
๐ The inspirational victory is worth a watch on YouTube. It shows us the strength we all have to reach deep within ourselves and connect our goals to a profound purpose that can lead us to victory, despite unimaginable hardship.
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Friday Post
{{{--- *** FOR THE NEXT 4 WEEKS YOU WILL BE CAMPAIGNING 1 EVENT TO YOUR MEMBERS- CHOOSE ONE THAT IS AT LEAST 4 WEEKS OUT SINCE THERE ARE 4 WEEKS OF POSTS BUILDING UP THIS EVENT. YOU COULD ALSO ALTERNATE BETWEEN 2 EVENTS, AND ALTERNATE THE WEEKS YOU POST ABOUT EACH. MAKE SURE THESE POSTS GO OUT BEFORE THE EVENT ๐ - THATโS WHY A MINIMUM OF 4 WEEKS OUT IS SUGGESTED *** ---}}}
ใHใใEใใYใ!
Did you know that weโre having a
{{{--- TYPE OF EVENT LIKE โPOTLUCKโ, โIN-HOUSE COMEPTITION,โ โBEACH-DAYโ, โHIKEโ, ETC ---}}} in just {{{--- HOW MANY WEEKS OR DAYS OUT? EX: โ3 WEEKSโ OR โ15 DAYSโ ---}}} ? ๐
ใYใใeใใpใ!
We canโt wait because itโs going to be a blast- you can expect {{{--- QUICK DESCRIPTION OF EVENT ACTIVITY IN A FUN WAY. EX FOR HIKE: โA MODERATE HIKE OF ABOUT 4 MILES WITH A VIEW AT THE TOP TO DIE FOR- WEโLL TAKE A GROUP PICTURE AND EAT SNACKS OVERLOOKING THE AMAZING WILDERNESS BELOW! ---}}}
So are you ready to mark your calendar? ๐๏ธ
Get it in there NOW so you donโt miss it! ๐๏ธ
Reach out to {{{---NAME/EMAIL ADDRESS/ โUSโ ---}}} for extra info if you have any questions!
{{{--- NAME OF EVENT ---}}} is going to be a great time- and we hope to all be together there! ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
๐ก Your ๏ผฆ๏ฝ๏ฝ ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ is just like any level on the MAP- it wonโt improve if you donโt address it.
Our 3 tips for improving your ๏ผฆ๏ฝ๏ฝ ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ level are simple ones. But simple does not always mean easy! ๐ค
#1 Building a ๏ผฆ๏ฝ๏ฝ
๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ routine into your every day may sound daunting or unrealistic (youโre a busy person, afterall!)- But who said it needed to be long, or hard to be effective? A simple 10 minute a day is better than none. And you could even say that 10 minutes of addressing your weakness in ๏ผฆ๏ฝ๏ฝ
๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ daily, versus a 30 minute session once a week is much better! Consistency, right?
So whatever point of the ๏ผฆ๏ฝ๏ฝ
๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ category is your bottle-neck, try incorporating just 10 minutes to work on that point each day, for 3 weeks. Then reassess. ๐
#2 Exhaling slowly while stretching signals to your nervous system that you are in relaxation mode. This will affect your muscles by allowing them to loosen a bit more, making your stretch go that much deeper. Typically you want to stay in a stretch for a minute or so. As you exhale you might gently push the stretch deeper. But as always, be gentle and aware of your body in a stretch- donโt force it and donโt push into pain. The slow exhale is like telling your body, โyouโre safeโ and it will naturally let go of more tension for you through that breath-work. #bodyhacks ๐งโโ๏ธ
#3 A dehydrated muscle is a brittle muscle. If you want to level up your ๏ผฆ๏ฝ๏ฝ ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ, you better believe that drinking water is going to help you! Your body is made up of 70% water, remember? And that includes your muscles. When fully hydrated, your muscles will extend and contract how they are designed to- and yes that means holding the bottom of a squat, reaching your toes with locked knees, and touching your hands behind your back all become easier to accomplish. ๐ฅ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Sunday Post
Today is a free day, make sure to post a level up or powerful moment, or even education from the free Social Media Assets.
#levelmethod #whatsyourlevel @thelevelmethod
Week 2
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
Whatever you have as a dream right now, is a strong enough force to PULL you. Once you decide on the thing you want to turn into a reality, constantly aligning to that is key in getting you there. ๐ญ
As ๐ข๐ฝ๐ฎ๐ฟ๐ฎ ๐๐ธ๐ซ๐ผ said, โ๐๐ฏ ๐๐ธ๐พ ๐ช๐ป๐ฎ ๐๐ธ๐ป๐ด๐ฒ๐ท๐ฐ ๐ธ๐ท ๐ผ๐ธ๐ถ๐ฎ๐ฝ๐ฑ๐ฒ๐ท๐ฐ ๐ฝ๐ฑ๐ช๐ฝ ๐๐ธ๐พ ๐ป๐ฎ๐ช๐ต๐ต๐ ๐ฌ๐ช๐ป๐ฎ ๐ช๐ซ๐ธ๐พ๐ฝ, ๐๐ธ๐พ ๐ญ๐ธ๐ทโ๐ฝ ๐ฑ๐ช๐ฟ๐ฎ ๐ฝ๐ธ ๐ซ๐ฎ ๐น๐พ๐ผ๐ฑ๐ฎ๐ญ. ๐ฃ๐ฑ๐ฎ ๐ฟ๐ฒ๐ผ๐ฒ๐ธ๐ท ๐น๐พ๐ต๐ต๐ผ ๐๐ธ๐พ.โ
And isnโt it the truth?!
๐ค Think of any example in your life- where at one point it seemed impossible, but you saw it through and look at where you are now?
Sometimes the things we thought were impossible yet overcame were fueled by that vision you had from day 1.
The vision that said, someday Iโll have...Iโll get...Iโll beโฆ. ๐ฆ๐ฑ๐ฎ๐ท ๐ฝ๐ฑ๐ฎ ๐ฟ๐ฒ๐ผ๐ฒ๐ธ๐ท ๐ฒ๐ผ ๐ฌ๐ต๐ฎ๐ช๐ป, ๐ฒ๐ฝโ๐ผ ๐ช ๐ถ๐ฒ๐ฐ๐ฑ๐ฝ๐ ๐ฏ๐ธ๐ป๐ฌ๐ฎ!
๐ช Strengthen the vision in your mind and let it pull you as you work towards it! ๐ช
#happymonday #mondaymotivation #motivationalquotes #quoteoftheday #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
Your body requires ๐ฒ๐ฐ๐ป๐พ๐
๐ธ๐ด๐
to function and uses them to sustain these 3 main processes: 
๐ฑ๐ฐ๐
๐ฐ๐ป ๐ผ๐ด๐
๐ฐ๐ฑ๐พ๐ป๐ธ๐ฒ ๐
๐ฐ๐
๐ด (BMR): The number of calories needed to cover your basic brain, heart, kidney, heart, lungs and nervous system functions.
๐ณ๐ธ๐ถ๐ด๐
๐
๐ธ๐พ๐ฝ: Your body uses a certain number of calories to digest and metabolize the foods you eat. This is also known as the thermic effect of food (TEF).
๐ฟ๐ท๐
๐
๐ธ๐ฒ๐ฐ๐ป ๐ฐ๐ฒ๐
๐ธ๐
๐ธ๐
๐
: This refers to the number of calories needed to fuel your everyday tasks and workouts.
And we all know that generally speaking, when you eat more calories than your body needs, youโll gain weight. And eating fewer calories than your body requires leads to weight loss.
The problem is, that itโs not soooo simple...
Since your body is designed to keep constant weight (homeostasis), if you restrict calories too low and for long enough , it will adjust its metabolic rate so it burns fewer calories. Smart machine!
Several studies show that low-calorie diets can decrease the number of calories the body burns by as much as 23%...
And with fewer calories to burn, your body will source energy from precious muscle to break down and use as glucoseโฆ meaning your metabolism will dwindle further.
In other words, donโt lose weight at the expense of your bodyโs health, because there may be repercussions that are the exact opposite of what youโre trying to achieve!
1- Donโt cut calories too quickly.
2- Consult with someone who knows all about this! Donโt do it alone, and donโt guess how many calories you actually need.
3- Factor in your activity level.
4- Prioritize working out, getting enough sleep, and eating healthy over plain-olโ fat-loss, because those priorities will lead to fat-loss!
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
{{{--- *** FOR YOU TO READ: CHOOSE SOMEONE WHO HAS AN GREAT, WINNING ATTITUDE- SOMEONE WHO REPRESENTS THE QUALITIES YOU VALUE MOST IN YOUR GYM CHARACTERISTICALLY- SOMEONE WHO IS FRIENDLY AND HELPS THE PEOPLE IN THE COMMUNITY TOO. SOMEONE THAT ALL THE COACHES AGREE IS A GREAT ADDITION TO ANY CLASS. AND PEOPLE SEEM TO LIKE/GRAVITATE TOWARDS. THIS IS A POST TO USE THAT PERSON AS AN EXAMPLE OF BEHAVIOR YOU WILL REWARD IN YOUR GYM CULTURE. DELETE THIS MESSAGE AFTER READING *** ---}}}
Letโs be honest- even though we all love our gym, it can be hard to shake a bad mood, shake off grumpiness, or have a ๐๐๐๐๐ attitude about that one movement you hate thatโs in the workout...
But we notice {{{--- NAMEโS ---}}} attitude when they walk in...each and every dayโฆ ๐ถ
And we want to take a second to acknowledge how {{{--- HE/SHE/THEY ---}}} brightens up the class, and community with {{{--- HIS/HER/THEIR ---}}} smile and energy. ๐
{{{--- NAME ---}}}, your presence is truly appreciated and the way you {{{--- DESCRIBE A SPECIFIC THING THEY DO- LIKE โSAY GOOD-MORNING TO EVERYONEโ OR โWELCOME ALL OF THE NEW MEMBERSโ OR โMAKE A POINT TO INTRODUCE YOURSELF TO ANYONE YOU DONโT KNOWโ ETC. ---}}} is one of those things that make {{{--- YOUR GYM NAME---}}} feel like home, and family.
(ใฃโโกโ)ใฃ โฅ We love that about you! โฅ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
Have you seen the movie ๐๏ธ (or read the book) โ๐๐ ฝ๐ ฑ๐๐ พ๐ บ๐ ด๐ ฝโ?
Itโs about the true story of a man who first found a passion for track as a young boy and later went to the 1936 Olympics at a time when the 4 minute mile was just a fantasy. ๐๐ฝโโ๏ธ
The man was ๐ ป๐ พ๐๐ ธ๐ ๐๐ ฐ๐ ผ๐ ฟ๐ ด๐๐ ธ๐ ฝ๐ ธ - and he was very close; in 1940 his best mile time was 4:07.9! That year he was sent to go to war- and his goal to attend his second Olympics was put on hold.
Zamperini, who was trained as a bombardier, survived with 3 crew members for 47 days on a drift boat after their plane crashed, and were scooped up by soldiers. From that point they lived in POW camps for the next 2+ years where he was starved, tortured, and on the brink of death.
Zamperini had at first been declared missing at sea, and then later, killed in action. But when he eventually returned home in 1945 he received a hero's welcome.
At age 81 Zamperini ran a leg in the Olympic Torch relay for the Winter Olympics in Nagano, Japan, not far from the POW camp where he had been held.
That year he sent a letter of forgiveness to the chief and tormentor during the war.
Even into his 90s, Zamperini continued to attend USC football games, and he befriended star quarterback Matt Barkley.
He died in 2014 at age 94.
Zamperini wrote two memoirs, both titled, โโโ๐ฟ๐๐ซ๐๐ก ๐๐ฉ ๐๐ฎ ๐๐๐๐ก๐จโ - his story is an incredible testament to humans' will to survive, thrive, and forgive, even after suffering great pain.
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Friday Post
Did you put this on your calendar yet?! ๐
{{{--- EVENT NAME ---}}} is coming fast and we already have {{{--- NUMBER OF PEOPLE GOING ---}}} who said they are IN! ๐
ใAใใrใใeใ ใyใใoใใuใ ใiใใnใใ?ใ
Remember, itโs {{{--- QUICK INFO ABOUT THE EVENT, WHETHER TIME/DATE/LOCATION OR DETAILS LIKE, โOPEN TO FRIENDS & FAMILYโ, โOUR FIRST OF MANYโ, โ6TH ANNUAL,โ โSPECIAL BECAUSEโฆโ ETC. ---}}} and we hope the whole {{{--- YOUR GYM NAME ---}}} can together for it.
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
๏ผฆ๏ฝ๏ฝ๏ฝ๏ฝ ๏ผณ๏ฝ๏ฝ๏ฝ๏ฝ can be a hard level to conquer for some, and if itโs a weakness of yours you probably would try anything to get that lagging level UP! ๐ผ
Here are three simple but useful tips for improving: ๐ก
#1 Youโll have a lot more control and power going into the bar if you can hold it with a full-grip. This means, instead of using a loose โfinger-tip gripโ where the bar rolls out of your hand to your delts, you get your fist to close around the bar while still keeping elbows high.
Now, this may be impossible at the moment- thatโs where mobility and flexibility work comes in. If your shoulders, triceps, forearms or lats are too tight to use a full-grip, then that might just be the root of this lack-of-mobility.
Begin practicing a full-grip with the empty bar, then move from there into your warm up sets. The better you are at Front Squatting with a full grip, the more control and power youโll feel as you push into it coming out of the squat. Tackle those mobility issues and begin training a full-grip for ๏ผฆ๏ฝ๏ฝ๏ฝ๏ฝ ๏ผณ๏ฝ๏ฝ๏ฝ๏ฝ! ๐ช
#2 Next, you will want to play with different stances (foot distance) and see how wide or narrow is best for you. Itโs always best to learn the textbook stance. But from there, you may need to make adjustments. Be aware of the nuances when experimenting with different positions. Notice in what position you feel your strongest, while being able to keep your best form. And donโt practice this with maximal loads, work on foot position with the empty bar, warm up sets, and no more than about 75% of your max. ๐ฃ
#3 And of course! If you are struggling to see progress in your ๏ผฆ๏ฝ๏ฝ๏ฝ๏ฝ ๏ผณ๏ฝ๏ฝ๏ฝ๏ฝ, thereโs no better way than to start a strength progression, or specifically a Front Squat progression. Talk to your coaches about supplemental programs, or other ideas for getting that ๏ผฆ๏ฝ๏ฝ๏ฝ๏ฝ ๏ผณ๏ฝ๏ฝ๏ฝ๏ฝ of yours UP a new level! ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Sunday Post
Today is a free day, make sure to post a level up or powerful moment, or even education from the free Social Media Assets.
Week 3
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
๐ฏ 10 points for ๐๐ป๐๐ฏ๐ฏ๐ฒ๐ท๐ญ๐ธ๐ป if you know who actually said this quote (we really donโt)!
So what about that level that seems so out-of-reach? ๐
Thereโs probably a lot of wishes and goals that โseem niceโ but the difficulty in obtaining them, or getting there, makes it seem too lofty.
Just remember that all โสแดสแด
โ needs is a solid plan, and deliberate action to change its name to โแดแด๊ฑ๊ฑษชสสแดโ!
If youโre feeling that the challenge ahead seems impossible, repeat this to yourself:
๐ฅ โ๐๐ช๐ป๐ญ ๐ญ๐ธ๐ฎ๐ผ ๐ท๐ธ๐ฝ ๐ถ๐ฎ๐ช๐ท ๐ฒ๐ถ๐น๐ธ๐ผ๐ผ๐ฒ๐ซ๐ต๐ฎ. ๐๐ฝ ๐ถ๐ช๐ ๐ซ๐ฎ ๐ฑ๐ช๐ป๐ญ ๐ซ๐พ๐ฝ ๐ ๐๐ธ๐ป๐ด ๐ฑ๐ช๐ป๐ญ๐ฎ๐ป.โ ๐ฅ
As ๐๐ฒ๐ถ ๐ก๐ธ๐ฑ๐ท put it, โ๐๐ธ๐ท'๐ฝ ๐๐ฒ๐ผ๐ฑ ๐ฒ๐ฝ ๐๐ช๐ผ ๐ฎ๐ช๐ผ๐ฒ๐ฎ๐ป, ๐๐ฒ๐ผ๐ฑ ๐๐ธ๐พ ๐๐ฎ๐ป๐ฎ ๐ซ๐ฎ๐ฝ๐ฝ๐ฎ๐ป. ๐๐ธ๐ท'๐ฝ ๐๐ฒ๐ผ๐ฑ ๐ฏ๐ธ๐ป ๐ต๐ฎ๐ผ๐ผ ๐น๐ป๐ธ๐ซ๐ต๐ฎ๐ถ๐ผ, ๐๐ฒ๐ผ๐ฑ ๐ฏ๐ธ๐ป ๐ถ๐ธ๐ป๐ฎ ๐ผ๐ด๐ฒ๐ต๐ต๐ผ. ๐๐ธ๐ท'๐ฝ ๐๐ฒ๐ผ๐ฑ ๐ฏ๐ธ๐ป ๐ต๐ฎ๐ผ๐ผ ๐ฌ๐ฑ๐ช๐ต๐ต๐ฎ๐ท๐ฐ๐ฎ๐ผ, ๐๐ฒ๐ผ๐ฑ ๐ฏ๐ธ๐ป ๐ถ๐ธ๐ป๐ฎ ๐๐ฒ๐ผ๐ญ๐ธ๐ถ.โ ๐ก
#happymonday #mondaymotivation #motivationalquotes #quoteoftheday #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
โType 2 ๐ณ๐ธ๐ฐ๐ฑ๐ด๐
๐ด๐
is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease and other serious conditions.
Before ๐ณ๐ธ๐ฐ๐ฑ๐ด๐
๐ด๐
is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetesโ- healthline.com ๐ก
โ Here are 5 ways to prevent ๐ณ๐ธ๐ฐ๐ฑ๐ด๐ ๐ด๐ - investigate further for your own knowledge, and for loved ones you might want to guide or influence positively:
Avoid eating sugar and refined carbs (*Refined and processed sugars, such as sucrose, high fructose corn syrup, agave syrup, and refined grains like white flour made from refined wheat) โ
Workout regularly ๐โโ๏ธ
Drink water to avoid drinking sugary-drinks ๐ฅ
Lose weight in a healthy way if you are overweight or obese (portion control)
Get Vitamin D because it helps Insulin-producing cells (sources of vitamin D include fatty fish and cod liver oil as well as sun exposure to increase vitamin D levels in the blood)
These are just ideas to show how lifestyle changes are the best way to avoid ๐ณ๐ธ๐ฐ๐ฑ๐ด๐ ๐ด๐ . And if youโre interested in learning more, work with a pro, do more research, talk to us, and letโs get a plan going!
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
{{{--- ***FOR YOU TO READ: CHOOSE A PICTURE THAT IS EYE-CATCHING, FUN, SWEET, HAPPY, IMPRESSIVE OF SOMEONE OR THE WHOLE GROUP- PEOPLE RATHER THAN OBJECT IS BETTER. DELETE THIS MESSAGE AFTER READING*** ---}}}
๐๐๐ฏ๐ ๐ฒ๐จ๐ฎ ๐ฌ๐๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐ข๐๐ญ๐ฎ๐ซ๐ ๐ฒ๐๐ญ? ๐
{{{--- OPTIONAL: DESCRIBE AN ASPECT OF THE PICTURE LIKE WHOโS IN IT, WHAT ARE THEY DOING OR WHAT WAS HAPPENING IN THAT MOMENT, WHAT WORKOUT WAS THIS IN OR AFTER, WHY DO YOU LOVE IT? ---}}}
(ใฃโโกโ)ใฃ โฅ We love this pic! โฅ
-POST YOUR BEST CAPTION FOR IT BELOW: ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
At 13 years old, ๐
ฑ๐
ด๐๐
ท๐
ฐ๐
ฝ๐ ๐
ท๐
ฐ๐
ผ๐
ธ๐
ป๐๐
พ๐
ฝ was a surfing star, well on her way to become a pro surfer. ๐โโ๏ธ
But in 2013 as she waited for a set of waves, she felt a tugging on her arm only to realize a shark was beneath her, and her left arm was gone. ๐ฆ
She lost half of her blood from the attack, but even in the hospital that day people remarked at how calm she was. To this day, she remembers how at-peace she felt, and that she was simply grateful to be alive.
She decided to continue surfing and overcame her temporary (and understandable) fear of being in the water. She kept her faith, and her connection to her main grounding tool; the ocean. ๐
At age 24 she won a professional surf contest at one of the world's most renowned waves: Pipeline and has won many renowned competitions. ๐
Sheโs a mother, has written a book about her fears and successes, โ๐๐ค๐ช๐ก ๐๐ช๐ง๐๐๐ง,โ and in 2019 released her documentary, โ๐๐ฃ๐จ๐ฉ๐ค๐ฅ๐ฅ๐๐๐ก๐โ
Hamilton is an example of focusing on whatโs possible rather than whatโs in the way, and is an example of how listening to the voice of Courage, even if the voice of Fear is talking, can keep you connected to what is most important to you. ๐ช
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Friday Post
Mark your calendar! ๐๏ธ
Weโre {{{--- # OF DAYS AWAY ---}}} out! ๐
This {{{--- EVENT TYPE; NUTRITION CHALLENGE/ IN-HOUSE COMP/ HIKE/ POTLUCK/ DINNER/ GAME NIGHT, ETC ---}}} is for you if you like to {{{--- HAVE A GREAT TIME/ EAT DELICIOUS FOOD/ BE IN NATURE AND RELAX/ SEE YOUR GYM-MATES AND BE MERRY/ HANG OUT AND EXPLORE WILDERNESS/ CHALLENGE YOURSELF AND GET INSPIRED/ BE MOTIVATED WITH A GROUP WHO SHARES YOUR GOALS---}}}.
So,
ใsใใeใใeใ ใyใใaใ ใtใใhใใeใใrใใeใใ!ใ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
Itโs a fact- the ๏ผซ๏ฝ ๏ฝ๏ฝ๏ฝ๏ฝ ๏ฝ๏ฝ ๏ฝ๏ฝ assessment is a test of a few-in-one: youโre aerobic capacity, grip and posterior endurance, and ๏ผซ๏ฝ ๏ฝ๏ฝ๏ฝ๏ฝ ๏ฝ๏ฝ ๏ฝ๏ฝ technique. ๐ฉ
When you got your last level in ๏ผซ๏ฝ
๏ฝ๏ฝ๏ฝ๏ฝ
๏ฝ๏ฝ
๏ฝ๏ฝ, what was the main limiter for you?
Narrowing down the main or top two challenges in that assessment will help you to better prepare for the next time you tackle it!
Grip strength can be trained in so many ways- deadhangs, suitcase holds or carries, tempo deadlifts, kettlebell volume, plate pinchingโฆ the list goes on. For many people their hands give out before the rest does in the KB assessment. ๐ก
For posterior, your glutes, low back, or hamstrings might need attention when it comes to withstanding the endurance factor. If any of these muscle groups are a limiter, exercises like back extensions, superman holds or pulses, tempo RDL, and general glute accessory work can be the difference between a cramping bttocks or low back, and an impressive KB performance.
If you find yourself out of breath before your muscles are fatigued, and that stops you from getting a higher level in KB, then you will want to address your lung-capacity. Ask your coach what you can do- extra running? Attending a specific class? Expand-a-Lung? Lowering the weights in Aerobic Power workouts to get more volume/breathing? Thereโs a lot of ways to improve your ventilation system!
And the same goes for technique (which effects your turnaround time for each rep/speed)- if you are limited by how the movement feels (awkward) or by the time constraint in the KB test, you will want to schedule a one-on-one with a coach to work on technique. You could also practice on your own or look up videos to see what details you can pick up and apply to your skills! ๐บ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Sunday Post
Today is a free day, make sure to post a level up or powerful moment, or even education from the free Social Media Assets.
Week 4
In this Canva Template link, there are graphics for every day of the week that go with the posts you see here. You can edit them, add your logo, download as a PNG and post with the text provided.
Monday Post
Preach! ๐ One of the most disempowering attitudes is one of defeat, victimhood, powerlessness, hopelessness. ๐
Letโs just quickly scratch those words from our minds: victory, toughness, empowerment, hope. ๐
Doesnโt that just feel better?
๐๐ต๐ฒ๐ฌ๐ฎ ๐ฆ๐ช๐ต๐ด๐ฎ๐ป knew that what lives inside each of us is a source to courage, aliveness, and resilience- even despite obstacles that seem insurmountable sometimes.
You always have options. You always can gain lessons. And you always have say in how you feel and what you think in any situation.
That, my friend, is a LOT of power. ๐๐ช๐ป๐ป๐ ๐ฝ๐ฑ๐ช๐ฝ ๐ช๐ฝ๐ฝ๐ฒ๐ฝ๐พ๐ญ๐ฎ ๐๐ฒ๐ฝ๐ฑ ๐๐ธ๐พ, ๐ช๐ท๐ญ ๐๐ช๐ฝ๐ฌ๐ฑ ๐ฑ๐ธ๐ ๐ต๐ฒ๐ฏ๐ฎ ๐ผ๐ฎ๐ฎ๐ถ๐ผ ๐ญ๐ฒ๐ฏ๐ฏ๐ฎ๐ป๐ฎ๐ท๐ฝโฆ
#happymonday #mondaymotivation #motivationalquotes #quoteoftheday #fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
๐ด๐ฝ๐ ๐ ๐ผ๐ด๐ are required for every function in the human bodyโฆ from thinking to blinking. ๐๏ธ
There are 3 main types: digestive enzymes, metabolic enzymes, and food enzymes (found in โliving foodโ).
๐ด๐ฝ๐ ๐ ๐ผ๐ด๐ are made in your pancreas, stomach, and small intestine.
Your mouth ๐ releases ๐ด๐ฝ๐ ๐ ๐ผ๐ด๐ through saliva too, in the form of amylase to break down starch into sugar!
This is why if you take a bite of white bread, chew it for awhile, it starts to taste sweet -- this is amylase in action! But as a general rule of thumb, this is also a reason why chewing your food is importantโฆ to get full enzyme saturation.
You can recognize the name of ๐ด๐ฝ๐ ๐ ๐ผ๐ด๐ because they always end in โASEโ
Both food enzymes and digestive enzymes break down protein, carbs, and fat into amino acids, sugars, and fatty acids respectively.
Proteins are broken down to amino acids by proteASE -- if youโre interested in building muscle, and improving protein synthesis this is crucial!
As mentioned, amylASE breaks down starches to sugars.
Fats are broken down into fatty acids by lipASE.
Remember: itโs not ONLY about what you eatโฆ thatโs importantโฆ but itโs also about what you absorb and assimilate. Thatโs even more important.
When you eat โliving foodโ like veggies, fruits, soaked nuts & seeds, even fermented foods like Sauerkraut and Kefir, your body does not have to use as much of its own enzymes to break the foods down into a useable form.
However, when you eat food that doesnโt have enzymes (if itโs cooked at high temperature), your body must provide its own digestive enzymes which, over time, can lead to enzyme deficiency, lowered immunity, and decreased metabolic efficiency.
So be sure to include lots of enzyme-rich foods into your diet - things like fresh herbs, veggies and fruits. Try taking digestive enzymes with a few of your meals to see if you notice a difference.
And if youโre curious and want to learn more, ask your doctor to order a blood test for enzyme markers! ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
{{{--- *** FOR YOU TO READ: CHOOSE SOMEONE WHO HAS MADE THE MOST PROGRESS IN YOUR GYM FROM DAY 1, TO NOW. SOMEONE WHO HAS BEEN AROUND A LONG TIME, TO SERVE AS INSPIRATION FOR THIS POST TO NEWER MEMBERS OR MEMBERS WHO MAY NOT KNOW THIS PERSONโS PROGRESS STORY. DELETE THIS MESSAGE AFTER READING *** ---}}}
WOW! Remember when {{{--- NAME ---}}} first started? {{{--- HE/SHE/THEY---}}} was a fitness โ๐ ๐ซ๐๐๐ง๐ก๐จ๐ซ๐งโ (okay maybe more like white-belt)- but {{{--- HE/SHE/THEY ---}}} came in with some big goals and a lot of determination. ๐ช
"๐๐ฎ๐๐๐๐ฌ๐ฌ ๐ข๐ฌ ๐ง๐จ๐ญ ๐๐ข๐ง๐๐ฅ; ๐๐๐ข๐ฅ๐ฎ๐ซ๐ ๐ข๐ฌ ๐ง๐จ๐ญ ๐๐๐ญ๐๐ฅ: ๐๐ญ ๐ข๐ฌ ๐ญ๐ก๐ ๐๐จ๐ฎ๐ซ๐๐ ๐ ๐ญ๐จ ๐๐จ๐ง๐ญ๐ข๐ง๐ฎ๐ ๐ญ๐ก๐๐ญ ๐๐จ๐ฎ๐ง๐ญ๐ฌ."
-- Winston S. Churchill
{{{--- NAME ---}}} is now a {{{--- OVERALL LEVEL ---}}} but what makes that significant to us is not only the diligent work and focus it took to arrive to this place, but also the level of commitment even through the obstacles of {{{--- HIS/HER/THEIR ---}}} life; {{{--- LIST 1 OR 2 FACTS THAT STOOD IN THIS ATHLETEโS WAY WHETHER IT BE CAREER STRESS/CHALLENGE, INJURY, TRAVEL, FAMILY- SOMETHING PERSON THAT THEY WOULD NOT MIND YOU SHARING AS A CHALLENGE THEY OVERCAME IN THE TIME YOU HAVE KNOWN THEM---}}}.
{{{--- NAME ---}}}, youโve grown in so many ways. ๐
(ใฃโโกโ)ใฃ โฅ Hats off to you! โฅ And thank you for being an inspiration to us. ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday.
-๐๐
ธ๐
ป๐
ผ๐
ฐ ๐๐๐
ณ๐
พ๐
ป๐
ฟ๐
ท
Her story explains where this philosophy came from:
Rudolph was born a premature baby in Tennessee and was often ill; she had measles, mumps, scarlet fever, chickenpox, and double pneumonia. Then she was diagnosed with polio. Her mother was told sheโd never be able to walk again.
But her mother refused to listen, and took her to a better hospital 50 miles away for physical therapy, twice a week for two years until Wilma diligently completed her PT at home with the support of her brothers.
By age 12 she was walking without braces- and from that point she knew she wanted to be an athlete.
As a young teen she finished last in most of the races she participated in. When she entered in the Tennessee State University and met her coach Ed Temple, she reiterated to himโ โI want to be the fastest woman on earthโ to which he answered, โWith your spirit no one can stop youโ.
At age 16 she was the youngest member of the U.S. Olympic team to qualify for the 1956 Melbourne Olympics, and although she didnโt win gold that year, it was all the fuel she needed to return 4 years later.
That year she returned to her hometown a US Olympic Gold Medalist- her homecoming parade and banquet, โWelcome Wilma Dayโ was the first in the cityโs history to be a fully integrated event, because Rudolph insisted that everyone come together.
She went on to finish her degree, become an Elementary school teacher and track coach. By 2014 at least twenty-one books on Rudolph's life had been published for children from pre-school youth to high school students.
Wilma Rudolph exemplifies perseverance and triumph- she never let any limitations stop her and instead focused on what she wanted to accomplish, athletically, socially, and community-wise.
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod
Friday Post
Okay guys, the {{{--- EVENT NAME ---}}} is upon us! ๐คฉ
Weโre so ใeใใxใใcใใiใใtใใeใใdใ and just want to post some reminders to you here:
-note the date and time in the pic above. ๐๏ธ
-reach out to {{{--- NAME/EMAIL/ โUSโ ---}}} if you have any questions at all!
- {{{--- LAST EXTRA REMINDER: EX: BRING YOUR SNACKS/ GO TO FACEBOOK EVENT FOR SIGN UP/ WEAR LONG SOCKS/ INVITE ANY FRIENDS OR FAMILY/ PUT YOUR NAME ON THE SIGN-UP FORM BY THE FRONT DESK, ETC. ---}}}
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
Ahhh, ๏ผต๏ฝ๏ฝ๏ฝ
๏ฝ ๏ผข๏ฝ๏ฝ๏ฝ ๏ผฐ๏ฝ๏ฝ๏ฝ- one of the most elusive level-ups for many. ๐
Even if youโve been making steady progress in that level all along, do you implement these 3 tips to add to your gains? ๐ค
#1- Lat-strength is crucial for all of your UB Pulling movements (lats do a lot of other things like help your body stabilize and are needed in keeping the bar close in weightlifting or the bar still in deadlift). Theyโre also a muscle group that is generally weak for someone who hasnโt been working out for very long, so intentional strengthening for lats is always a good idea.
Talk to your coaches about the many ways to get those lats growing so you can level up soon! #latsgiveyouwings
#2- Have you ever focused on squeezing the bar tight as you do a Pull Up or Chin Up? Even in a hold or negative, squeezing the bar tight with your grip will transfer strength through your hands, forearms and give you that extra boost of strength to perform your Upper Body pulling progressions. You gotta try it. Whether you want to be greedy and keep this secret from your friends who youโre trying to beat, is up to you.
#3 Weโve seen how people can look down on negatives or hold-work thinking โthis isnโt the real movementโ or, โthis is just a scale-down from pull-upsโ, but the truth is if you arenโt doing negatives or chin-over-bar holds to practice and strengthen your Chin Ups and Pull Ups, you are missing out on an effective strengthening exercise!
Even an athlete who is well into Blue level in UB Pull should realize that these movements (even weighted) will carry over into more strength!
We hope you got something from these tips on how to strengthen your Upper Body Pulling level. ๐ญ
Come to us with your questions and our tips on how to actually implement! ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Sunday Post
Today is a free day, make sure to post a level up or powerful moment, or even education from the free Social Media Assets.