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
๐๐จ๐ฐ ๐ฒ๐จ๐ฎ ๐๐จ ๐๐ง๐ฒ๐ญ๐ก๐ข๐ง๐ ๐ข๐ฌ ๐ก๐จ๐ฐ ๐ฒ๐จ๐ฎ ๐๐จ ๐๐ฏ๐๐ซ๐ฒ๐ญ๐ก๐ข๐ง๐ . The origin of this adage is uncertain.
But what is certain is that the philosophy, when applied to fitness, will carry over to your progress in all lifts, plus help you make steady progress and avoid injury. ๐ค
Hereโs how attention on the basics might influence your future progress: ๐
If you learn proper form from the start, you will be a better lifter. Not only will you lift better because you practice, but you will accumulate more repetitions with a mindset and eye for ways to improve. This means you are consciously and intentionally practicing those basics every single rep.
If you address a slight ache or pain right from the start, whether it takes retraining a movement pattern or letting the muscles rest, it will affect the rate of your progress down the road. Conversely, if you push through a nagging injury in the beginning (say your knee hurts during air squats), the problem will worsen and may present itself in a much more serious way later on.
Mastering the basics is about practicing technique, even when youโre already โproficientโ... After all, even Olympic-level weightlifters warm up with an empty bar, and regularly practice their technique!
Working on the basics isnโt a means to an end; itโs not about mastering the basics, itโs about becoming a student of the basics, and constantly applying new knowledge to what you learn as you advance.
By constantly refining your craft, even at the fundamental levels (core engagement, breathing patterns, air squat form, hand placement on push-ups, weightlifting drills, etc.) you are showing yourself that you are disciplined with the fundamentals, always.
โ๐ ๐๐๐๐ซ ๐ง๐จ๐ญ ๐ญ๐ก๐ ๐ฆ๐๐ง ๐ฐ๐ก๐จ ๐ก๐๐ฌ ๐ฉ๐ซ๐๐๐ญ๐ข๐๐๐ ๐๐,๐๐๐ ๐ค๐ข๐๐ค๐ฌ ๐จ๐ง๐๐, ๐๐ฎ๐ญ ๐ ๐๐๐๐ซ ๐ญ๐ก๐ ๐ฆ๐๐ง ๐ฐ๐ก๐จ ๐ก๐๐ฌ ๐ฉ๐ซ๐๐๐ญ๐ข๐๐๐ ๐จ๐ง๐ ๐ค๐ข๐๐ค ๐๐,๐๐๐ ๐ญ๐ข๐ฆ๐๐ฌ.โ
-Bruce Lee
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
{{{{--- NOTE TO OWNER: THESE 4 POSTS WILL ALL BE ABOUT HOW SOMEONE CAN BRING A FRIEND TO THE GYM, OR AN EVENT OR INTRO SESSION- THE PURPOSE OF THESE POSTS ARE TO SHOW SOMEONE HOW SIMPLE IT IS TO BRING A FRIEND IN- โEASY AS 1-2-3โ. ADD A FUN, ENGAGING PICTURE OF TWO PEOPLE GETTING ALONG AT YOUR GYM- PEOPLE HIGH-FIVING, LAUGHING, SHARING- MAKE SURE ITโS AN INVITING, FRIENDLY-LOOKING PICTURE. CHOOSE A NEW PICTURE FOR EACH WEEK! ***DELETE THIS PARAGRAPH AFTER READING ---}}}}
(ใฃโโกโ)ใฃ โฅ Tell a friend about us! โฅ
Our Referral Process goes like this:
1 {{{{--- 3 EXAMPLES OF A STEP 1: 3-WAY TEXT YOUR FRIEND AND OUR NUMBER: ###-###-### , YOU CAN BRING YOUR FRIEND TO CLASS ON xDAYx AT xTIMEx, TAG YOUR FRIEND IN THIS POST NOW AND WEโLL TAKE IT FROM THERE!---}}}}
2 {{{{--- NEXT 3 EXAMPLES OF STEP 2: ONCE YOU START THE GROUP TEXT, WEโLL TEXT YOUR FRIEND INDIVIDUALLY TO SET UP THEIR FREE INTRO, SIGN YOUR FRIEND UP FOR CLASS ON THE SIGN-IN SHEET AT THE FRONT DESK, ONCE YOU TAG YOUR FRIEND WEโLL SIMPLY MESSAGE THEM ON FACEBOOK OR INSTAGRAM TO INVITE THEM TO TRY US OUT! ---}}}}
3 {{{{--- EXAMPLES FOR A STEP 3: YOUR FRIEND WILL GET A FREE INTRO AND A FREE WEEK OF CLASSES ON US!, WEโLL SEE YOU ON xDAYx AT xTIMEx FOR BRING-A-FRIEND CLASS! WHEN YOUR FRIEND COMES IN FOR A CLASS OR INTRO, WEโLL GIVE THEM A SPECIAL DISCOUNT ON THEIR FIRST MONTH FOR BEING YOUR FRIEND---}}}}
Now that you see how simple it really is, who do you want to invite?! ๐ค
Anyone whoโs a friend of yours is a friend of {{{{--- YOUR GYM NAME---}}}}! We look forward to meeting them! ๐คฉ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
If you HAD to choose, what choice would you make? ๐ค
100 ใ๏ผข๏ฝ๏ฝ๏ฝ๏ฝ
๏ฝ
๏ฝใ for time? โฑ
Or a 3-mile ใ๏ฝ๏ฝ๏ฝ๏ฝ
ใ with a compatible โopponentโ? ๐
Answer by posting the corresponding emoji below! โฌ๏ธ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
โณ๏ธ Little evidence exists of the barbellโs existence prior to the mid to late 1800s.
โณ๏ธ Donald Walkerโs book โ๐ต๐๐พ๐๐พ๐๐ฝ ๐๐ถ๐๐๐ ๐ธ๐๐๐๐ธ๐พ๐๐โ and โExercises for Ladiesโ encouraged the use of scepters and clubs for fitness in mid 1930s.
โณ๏ธ A famous French Strongman named Hippolyte Triat opened his first gym and promoted โbars with spheres of six kilos' ' in 1880.
โณ๏ธ In 1880-1890 Australian Strongman, Karl Rappo, also used โGlobe Barbellsโ in his routines.
โณ๏ธ Old-fashioned barbells were fixed in weight with two rounded balls on each end, unlike todayโs barbells which can be loaded or unloaded.
โณ๏ธ In 1870, author of โ๐๐ถ๐น๐ถ๐๐๐ ๐ต๐๐๐๐๐ถ๐โ๐ ๐ข๐๐๐๐ถ๐๐๐พ๐ธ๐ ๐ป๐๐ ๐ฟ๐ถ๐น๐พ๐๐, ๐ ๐ฏ๐๐๐ถ๐๐พ๐๐ ๐๐ ๐๐ฝ๐ ๐ฎ๐ธ๐พ๐๐๐ธ๐ ๐ถ๐๐น ๐๐๐ ๐๐ป ๐๐ถ๐๐พ๐๐๐ฝ๐๐๐พ๐ธ๐ ๐ถ๐๐น ๐ข๐๐๐๐ถ๐๐๐พ๐ธ ๐ธ๐๐๐๐ธ๐พ๐๐๐โ was of the first entrepreneurs to use the term โโbarbellโ. She described her model as an โappliance that partakes partly of the โWand,โ and partly of the Dumb-bell.โ
โณ๏ธ Weight was increased by adding sand inside of the globes.
โณ๏ธ In 1902 Alan Calvert of Philadelphia and owner of Milo Bar Bell Co., was the first manufacturer of barbells in the US, where up until that time a barbell was usually a custom piece or a one-off product.
โณ๏ธ Calvert released the โ๐๐พ๐๐ ๐ฏ๐๐พ๐ ๐๐๐โ- a barbell whose weight could be easily adjusted and the design caught on (it was sold for $7.50 in 1902).
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Friday Post
Your ๐
ป๐๐
ผ๐
ฟ๐
ท๐
ฐ๐๐
ธ๐
ฒ ๐๐๐๐๐
ด๐
ผ and your ๐
ธ๐
ผ๐
ผ๐๐
ฝ๐
ด ๐๐๐๐๐
ด๐
ผ are both part of the Eliminative System.
Your Lymphatic System has the role of cleaning your organs by moving excretion from your cells after they metabolize nutrients and fuels. ๐งน
Itโs said to be like a septic system; itโs like the water that carries waste from the toilet to the septic system. The water is your lymph fluid- or โplasma.โ
Interestingly, there is no โpumpโ that moves lymph fluid through your body the way blood is moved through by the pumping of your heart.
That means lymph is moved only one way:
๐
ผ๐
พ๐
๐
ด๐
ผ๐
ด๐
ฝ๐!
Here are 3 specific ways you can keep your Lymphatic System healthy!
๐ช Exercise moves lymph fluid through vessels.
๐ Deep breathing exercises also help the fluid circulate.
๐ฅ And hydration keeps the fluids flowing through your system to continue to filter out toxins.
So move, breathe deeply, and hydrate to keep your Immune System strong!
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
๐น๐ฐ๐ผ๐ด๐ ๐ถ๐พ๐ ๐ณ๐พ๐ฝ is the epitome of someone who doesnโt let their ego get the best of them. He remained level-headed, practical, and identified with โthe everyman,โ despite his high position in law enforcement. ๐ฎ
He climbed the ranks of his department through his steadfast focus on his morals and serving the community. And when he doubted Batmanโs abilities at times, he chose to trust him because he knew his city was in trouble, and he needed the help of a friend and hero like Batman. ๐ฆธโโ๏ธ
Gordon displays qualities like loyalty, dedication, practicality, and protection (to his city, and his family- the two most important things in his life). Even in turbulent times, he would consistently remind himself of his moral compass and values, which gave him direction in making all of his decisions.
A moral compass, a practical plan, and a consistent way of orienting to them is the way to go. ๐๐ฅ
#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
Thereโs a concept we want to discuss; ๐ข๐ญโ๐ฌ ๐๐๐ญ๐ญ๐๐ซ ๐ญ๐จ ๐ฉ๐๐ซ๐๐จ๐ซ๐ฆ ๐๐ญ ๐๐% ๐๐ฏ๐๐ซ๐ฒ ๐๐๐ฒ, rather than 100% one day and do nothing for days after.
Tweak these numbers but the general idea stays the same: How do you gain traction, build momentum, and hold a sustainable pace for your fitness lifestyle? ๐ญ
The key is, donโt burn out, donโt overdo, and donโt get injured. ๐ก
One way to hold a sustained pace in life (and in workouts) is to ensure that you can maintain the rate that youโre going.
This takes awareness- self-observation and a realistic and honest view of how youโre running yourselfโฆ. But once youโre able to determine if this effort is near-max, or if itโs in the middle-high range, then you are more likely to stay in control and be able to carry on the next day.
This concept helps maintain consistency in your life- especially if you tend to go out โtoo hardโ and burn out. This happens a lot when someone is eager to get back into the gym, destroys themselves for a week, and then takes a long break for a week or two after simply because of emotional/mental/physical burnout.
Donโt make this mistake. Results come by consistency, so always choose an effort level that is steady; whether it be in your work, individual workouts, or your weekly workout schedule.
Constantly ask yourself, โIs this pace sustainable?โ ...Because ๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐๐ฒ ๐ข๐ฌ ๐ค๐๐ฒ!
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
{{{{--- NOTE TO OWNER: THESE 4 POSTS WILL ALL BE ABOUT HOW SOMEONE CAN BRING A FRIEND TO THE GYM, OR AN EVENT OR INTRO SESSION- THE PURPOSE OF THESE POSTS ARE TO SHOW SOMEONE HOW SIMPLE IT IS TO BRING A FRIEND IN- โEASY AS 1-2-3โ. ADD A FUN, ENGAGING PICTURE OF TWO PEOPLE GETTING ALONG AT YOUR GYM- PEOPLE HIGH-FIVING, LAUGHING, SHARING- MAKE SURE ITโS AN INVITING, FRIENDLY-LOOKING PICTURE. CHOOSE A NEW PICTURE FOR EACH WEEK! ***DELETE THIS PARAGRAPH AFTER READING ---}}}}
Hey! You probably remember how intimidating it was to start your fitness journey back when you were a โnewbieโ... I bet you can think of someone now whoโs in the place you were once; a little scared to start, hesitant to schedule that intro.
๐ญ โIโll try xyz firstโ
๐ญ โI need to get more in shape, firstโ
๐ญ โNext month, Iโll startโ (when next month may have come and gone many times!)
So if you are thinking of someone, nowโs their time: {{{{--- PREFERRED ACTION SOMEONE WOULD TAKE TO SET UP AN INTRO SESSION OR TRY A CLASS WITH YOU. EX โTAG THAT FRIEND NOW/ 3-WAY TEXT US ###-###-### WITH YOUR FRIEND RIGHT NOW!...---}}}}
(ใฃโโกโ)ใฃ โฅ ITโS THAT SIMPLE! โฅ
Let us show your friend that we have systems in place to gradually and gently take those first few steps.
We all know how intimidating it can be- {{{{-YOUR GYM NAME-}}}} uses the Level Method, and takes extra care beyond that to let you know we understand. ๐ค
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
Well, itโs a hypothetical question but STILL, we want to know!
If you HAD to choose- would you rather hold and ใ๏ผง๏ฝ๏ฝ๏ฝ๏ฝ
๏ฝใ๏ผณ๏ฝ๏ฝ๏ฝ๏ฝใ a crying 3-year old for 50 reps (assuming there would be zero child-trauma after...ha) ๐ญ
OR
Would you rather hold a solid 4-minute ใ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝใ? โฑ
Post your answer below with a crying emoji ๐ญ, or a clock emoji. โฑ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
โณ๏ธ Weightlifting was one of just nine sports at the first Olympics in 1896
โณ๏ธ It originated from Strongman
โณ๏ธ Some of the earlier lifts included โ๐๐ฝ๐ ๐๐๐ ๐ฝ๐ถ๐๐น ๐๐พ๐ป๐โ and โthe two-hand liftโ with dumbbells and fixed barbells.
โณ๏ธ The 1928 Olympic games included the snatch and the clean & jerk (the two competition lifts used today) as well as a third lift, the clean & press where the athleteโs feet had to remain motionless in pressing the bar overhead in a locked out position.
โณ๏ธ Ivy Russell of England was a pioneer of weightlifting for women. Russell began her weight training career- she began lifting when she was 14 in 1921.
โณ๏ธ In 1972 the Clean & Press was removed from the competition.
โณ๏ธ From 1973 to 1992 weight class divisions were created and it was during these years that some of the most famous weightlifters rose to fame; like Naim Sรผleymanoฤlu (considered the greatest lifter of all time and often called the โ๐ซ๐๐ธ๐๐๐ ๐ป๐๐๐ธ๐๐๐๐โ due to his height of only 4โฒ 10โณ).
โณ๏ธ At the 2000 Olympic Games, women were officially allowed to compete in the weightlifting competitions.
โณ๏ธ The sport of weightlifting remains the only Olympic sport that involves the use of weights.
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Friday Post
๐ ด๐๐ ด๐๐ ฒ๐ ธ๐๐ ด improves your heart's ability to pull oxygen from the blood- your heart becomes more efficient and the need to pump as much is reduced. When your ๐ ท๐ ด๐ ฐ๐๐ is able to perform in a workout, daily activities become relatively less taxing. ๐ช
When you exercise consistently and over time, you are training your sympathetic nervous system (which influences your heart rate and blood pressure) to be less reactive.
๐ Researchers have found that heart attack patients who participated in a formal exercise program reduced their death-rate risk by 25%. And for people who meet a regiment of regular moderate movement daily, and who work out more intensely in addition to that standard, receive additional benefits!
So make sure you move daily, even if itโs just a walk on your rest days, so you can reap ALL the benefits of workouts! ๐ช
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
โ๐๐ฐ๐ฎ๐ฆ๐ต๐ช๐ฎ๐ฆ๐ด ๐บ๐ฐ๐ถ ๐ฉ๐ข๐ท๐ฆ ๐ต๐ฐ ๐ต๐ข๐ฌ๐ฆ ๐ข ๐ญ๐ฆ๐ข๐ฑ ๐ฐ๐ง ๐ง๐ข๐ช๐ต๐ฉ ๐ง๐ช๐ณ๐ด๐ต, ๐ต๐ฉ๐ฆ ๐ต๐ณ๐ถ๐ด๐ต ๐ฑ๐ข๐ณ๐ต ๐ค๐ฐ๐ฎ๐ฆ๐ด ๐ญ๐ข๐ต๐ฆ๐ณ.โ ๐ฆธโโ๏ธ
Because ๐
๐
๐ฟ๐ด๐
๐ผ๐ฐ๐ฝ was always up against evil and dark, he learned to believe in a model that gave him the motivation to continue each day- he believed in the Goodness of people and life.
He continued to look at the possibility rather than the odds. And he regularly oriented to an optimistic outlook rather than a pessimistic one.
He looked through a lens of the bright side, which allowed him to maintain belief in himself and those around him. Supermanโs leadership quality of finding the opportunity in a situation, even when challenging, inspired hope in others.
โ๐ ๐ฃ๐ฆ๐ญ๐ช๐ฆ๐ท๐ฆ ๐ช๐ฏ ๐ด๐ฆ๐ค๐ฐ๐ฏ๐ฅ ๐ค๐ฉ๐ข๐ฏ๐ค๐ฆ๐ด, ๐ ๐ฃ๐ฆ๐ญ๐ช๐ฆ๐ท๐ฆ ๐ช๐ฏ ๐ณ๐ฆ๐ฅ๐ฆ๐ฎ๐ฑ๐ต๐ช๐ฐ๐ฏ, ๐ฃ๐ถ๐ต, ๐ฎ๐ฐ๐ด๐ต๐ญ๐บ, ๐ ๐ฃ๐ฆ๐ญ๐ช๐ฆ๐ท๐ฆ ๐ช๐ฏ ๐ฎ๐บ ๐ง๐ณ๐ช๐ฆ๐ฏ๐ฅ๐ด.โ
Optimism and hope are merely belief systems that when chosen, support heroic efforts and multiply positivity. 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
Psychology shows us how we are driven in two ways; one is by our ๐๐ฑ๐ญ๐ซ๐ข๐ง๐ฌ๐ข๐ ๐ฆ๐จ๐ญ๐ข๐ฏ๐๐ญ๐ข๐จ๐ง- external reasons for pursuing a goal (losing weight, gaining muscle, adding weight to your personal best, decreasing a time-trial, fitting into that dress or suit, etc) and ๐ข๐ง๐ญ๐ซ๐ข๐ง๐ฌ๐ข๐ ๐ซ๐๐๐ฌ๐จ๐ง๐ฌ for pursuing a goal. Extrinsic motivation is outcome-based. ๐ก
Research shows that a clear intrinsic motivator will outlast external motivators because it is linked to an enjoyable process. Intrinsic motivation is linked to a deep purpose, or to simple pleasure in the act itself.
For example, working out simply because you love it and you canโt get that great feeling anywhere else, is intrinsic motivation. You can remind yourself of this in a low point of motivation by remembering how good you feel when or after you break that sweat and work those muscles.
Another example of intrinsic motivation is to be able to play with, carry, and hold your grandkids with ease. The outcome may seem external- to be able to do those things- but the reason for it is a deeply-rooted purposeโฆ to connect with, enjoy, and play with loved ones.
In other words, your โWhyโ is what brings you joy and whatever purpose you assign to it. ๐ญ
Combining both types of motivators (goal-oriented, and purposeful) is effective and worth taking the time to apply to your workouts and life! ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
{{{{--- NOTE TO OWNER: THESE 4 POSTS WILL ALL BE ABOUT HOW SOMEONE CAN BRING A FRIEND TO THE GYM, OR AN EVENT OR INTRO SESSION- THE PURPOSE OF THESE POSTS ARE TO SHOW SOMEONE HOW SIMPLE IT IS TO BRING A FRIEND IN- โEASY AS 1-2-3โ. ADD A FUN, ENGAGING PICTURE OF TWO PEOPLE GETTING ALONG AT YOUR GYM- PEOPLE HIGH-FIVING, LAUGHING, SHARING- MAKE SURE ITโS AN INVITING, FRIENDLY-LOOKING PICTURE. CHOOSE A NEW PICTURE FOR EACH WEEK! ***DELETE THIS PARAGRAPH AFTER READING ---}}}}
(ใฃโโกโ)ใฃ โฅ Do you remember your DAY 1 at {{{{--- YOUR GYM NAME---}}}}? โฅ
Did you know that we LOVE working with beginners? ๐ค
Yep, we do. We have a special program just for someone starting:
{{{{---DESCRIBE IN NO MORE THAN 3 SENTENCES WHAT YOUR INTRO-PROCESS LOOKS LIKE SO THAT SOMEONE CAN IMAGINE HOW SIMPLE IT IS FOR A NEW PERSON TO START---}}}}
And YOU, my friend, are a catalyst of fitness and community to your friends and family! ๐ฅฐ
Tag someone who would have a great time at {{{{--- YOUR GYM NAME---}}}}.
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
Ooo the thought of this hurts!
What would YOU RATHER DO? :
Race someone on the air or ใ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝใ๏ฝ๏ฝ๏ฝ๏ฝ
ใ for 20 calsโฆ ๐ฅ
Or race yourself for your best finish time of 150 ใ๏ฝ๏ฝ๏ฝ๏ฝใ๏ฝ๏ฝ๏ฝ๏ฝ๏ฝใ?! ๐ช
Post below.
Fire stands for Bike Cals! ๐ฅ
Tornado stands for WBs! ๐ช
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
Here are a few fun (and crazy) facts about ๐ฅ๐๐๐ ๐ ๐๐ ๐: ๐ก
โณ๏ธ The world jump rope record for most consecutive doubleunders was set by Frank Oliveri in May 1988. Frank performed 10,709 consecutive doubleunders!
โณ๏ธ The world record for most double under was set by Cen Xiaolin in 2019. He performed 105 doubleunders in 30 seconds!
โณ๏ธ The worldโs longest SINGLES jump rope record is held by Joey Motsay, a Strength & Conditioning specialist who owns and operates โ๐ซ๐๐๐พ๐๐พ๐๐ ๐ฎ๐๐๐๐๐ ๐ฒ๐๐๐๐๐๐โ - a gym in North Carolina. He jump-roped nonstop for 33 hours and 20 minutes! You read that right!
All of these records are held in the ๐ข๐๐พ๐๐๐๐๐ ๐ต๐๐๐ ๐๐ป ๐ฒ๐๐๐๐น ๐ ๐๐ธ๐๐๐น๐. ๐
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Friday Post
๐ ฑ๐ พ๐ ฝ๐ ด is a living tissue so it changes over time in response to lifestyle and forces placed on it.
Exercise works on bones much like it works on muscles โ it makes them stronger. ๐ช
In a giant study where researchers compiled data from 1961 to 2009 it was determined that 3 types of workouts increase bone density:
๐๐ ด๐ ธ๐ ถ๐ ท๐-๐๐๐ ฐ๐ ธ๐ ฝ๐ ธ๐ ฝ๐ ถ and gymnastics. The amount of force placed on the muscles in these types of training places a demand on both the muscles and bones to strengthen over time. As reps and weights increase the demand increases, too.
The turnover rate of reps or the speed at which these exercises are done increases bone density. If the muscle is repeating a movement quickly, the muscles and bones have to adapt to keep up! (More reps! Moving with great form of course)
The time duration of a particular exercise also has an impact on bone density. Take running for example which combines point 2 above (repetitive motion) and can also continue for a long period of time. โฑ
The researchers of the study concluded that increased density can be achieved with as little as 12 to 20 minutes of weight-bearing exercise performed 3 times a week.
So meet that standard of 3 workouts minimum a week, and donโt avoid lifting days, long-workout days, or workouts with many reps (in other words, come to class any time!)
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
โ๐๐ฉ๐ฆ๐ฏ ๐ข๐ฏ ๐ช๐ฏ๐ฅ๐ช๐ท๐ช๐ฅ๐ถ๐ข๐ญ ๐ข๐ค๐ฒ๐ถ๐ช๐ณ๐ฆ๐ด ๐จ๐ณ๐ฆ๐ข๐ต ๐ฑ๐ฐ๐ธ๐ฆ๐ณ, ๐ต๐ฉ๐ฆ ๐ถ๐ด๐ฆ ๐ฐ๐ณ ๐ฎ๐ช๐ด๐ถ๐ด๐ฆ ๐ฐ๐ง ๐ต๐ฉ๐ข๐ต ๐ฑ๐ฐ๐ธ๐ฆ๐ณ ๐ช๐ด ๐ฆ๐ท๐ฆ๐ณ๐บ๐ต๐ฉ๐ช๐ฏ๐จ.โ
๐ฟ๐ ๐พ๐ต๐ด๐ ๐ ๐พ๐ ๐ stands for what he believes in and makes it a life mission to empower young mutants who may not yet see their uniqueness as a gift. He also believes that the true way to live peacefully is to look past minor differences in each other (like homosapiens versus mutants) and see the ways in which creatures are alike.
For a man who is incredibly academic, cerebral, and inclined to learning; literally a genius and a psychic, he maintains a high level of compassion. ๐ง โค๏ธ
Returning to the basic emotions of love and compassion, and the desire to understand the โotherโ is crucial to having inner peace, while the capacity for thought and learning is a super-power in itself, it can be used for evil if not kept in check with values of kindness and treating others with respect.
Professor X shows us a great balance of at least two types of intelligence- mental, emotional, and beyondโฆ ๐ง โค๏ธ
#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
Fitness should be seen as a ๐๐จ๐ง๐ฌ๐ญ๐๐ง๐ญ๐ฅ๐ฒ ๐๐ฏ๐จ๐ฅ๐ฏ๐ข๐ง๐ ๐ฉ๐ซ๐๐๐ญ๐ข๐๐. As you grow, so does your practice. This means that when you achieve an external goal, instead of thinking โIโve arrivedโ, consider how you can expand upon or keep the habits that got you there.
When habits are sustainable, your fitness will โcoastโ and you can build in a sustainable way.
When you achieve a goal but only are focused on that end result, it can be hard to sustain whatever routines or outlook takes you to success. ๐ฏ
A ๐ฐ๐ข๐ง๐ง๐ข๐ง๐ ๐ฆ๐ข๐ง๐๐ฌ๐๐ญ is one that allows for constant growth, and continued discovery/exploration. ๐ญ
Ask yourself how youโd like to be living 5, 10, 15, TWENTY years from nowโฆ
And what habits and lifestyles will support you in moving forward in that direction?
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Tuesday Post
{{{{--- NOTE TO OWNER: THESE 4 POSTS WILL ALL BE ABOUT HOW SOMEONE CAN BRING A FRIEND TO THE GYM, OR AN EVENT OR INTRO SESSION- THE PURPOSE OF THESE POSTS ARE TO SHOW SOMEONE HOW SIMPLE IT IS TO BRING A FRIEND IN- โEASY AS 1-2-3โ. ADD A FUN, ENGAGING PICTURE OF TWO PEOPLE GETTING ALONG AT YOUR GYM- PEOPLE HIGH-FIVING, LAUGHING, SHARING- MAKE SURE ITโS AN INVITING, FRIENDLY-LOOKING PICTURE. CHOOSE A NEW PICTURE FOR EACH WEEK! ***DELETE THIS PARAGRAPH AFTER READING ---}}}}
Have you ever thought about referring a friend, coworker, or family member to us?
Well if you thought about it, now (ใฃโโกโ)ใฃ โฅ you can do it! โฅ
1 {{{{--- OPTION 1 FOR YOUR MEMBER TO REFER A FRIEND: BRING THEM TO SATURDAY CLASS THIS SATURDAY!---}}}}
2 {{{{--- OPTION 2 FOR YOUR MEMBER TO REFER A FRIEND : TAG WHO YOUโRE THINKING OF IN THIS POST AND TAG US, AND WEโLL REACH OUT TO THEM IN A PRIVATE MESSAGE ---}}}}
3 {{{{--- OPTION 3 FOR YOUR MEMBER TO REFER A FRIEND. EX: 3-WAY TEXT US WITH YOUR FRIEND NOW. JUST START A TEXT WITH ###-###-### AND YOUR FRIEND! ---}}}}
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Wednesday Post
It all comes down to which form of discomfort you prefer:
ใ๏ผฑ๏ฝ๏ฝ๏ฝ๏ผ๏ผง๏ฝ๏ฝ๏ฝ๏ฝ
ใ Endurance? ๐ฆต
Or ใ๏ผง๏ฝ๏ฝ๏ฝใ Endurance? โ
If you had to pick, which one would you choose?
Let us know below by posting your answer or the corresponding emoji! ๐ฆตโ
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Thursday Post
In ๐๐๐ถ๐น๐๐พ๐ป๐ there are many greats that must be mentioned, such as: ๐ช
โณ๏ธ Lamar Gant holds the World Records for the deadlift in both the 123 lb and 132 lb weight classes and is by far the lightest athlete on this list pulling 688 at 132 pounds. In 1985 Lamar became the first man in history to deadlift over 5 times his body weight and this feat is unmatched to this day.
โณ๏ธ Ed Coan is regarded by some as the best Deadlifter of all time. He pulled 901 lb using Sumo Stance at Senior Nationals in 1991 and he only weighed 220 lbs, making him the lightest lifter to ever deadlift over 900 lbs in powerlifting.
โณ๏ธ Martin Tye, a disabled veteran, holds the heaviest seated deadlift at 1212.
โณ๏ธ American powerlifter Becca Swanson who holds the womenโs heaviest deadlift record at 668.
โณ๏ธ In 2015 Eddie Hall lifted an amazing 1,020.74 deadlift and achieved the Strongman Deadlift World Record.
โณ๏ธ But in 2020 Hafthor Bjornsson, โThe Mountainโ (he played Gregor in the HBO series Game of Thrones for five seasons) of Iceland set the world record in the deadlift, hoisting ๐ฃ,๐ฃ๐ข๐ฆ.๐ง๐ค ๐ ๐๐๐๐น๐ (501 kilograms)! He is the first person to have won the Arnold Strongman Classic, Europe's Strongest Man, and World's Strongest Man in the same calendar year.
Now, arenโt you excited to work on your deadlift?! ๐ช
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Friday Post
Aside from pumping more oxygen to the brain, exercise also promotes โ๐ ฒ๐ พ๐ ถ๐ ฝ๐ ธ๐๐ ธ๐ ๐ ด ๐ ฟ๐ ป๐ ฐ๐๐๐ ธ๐ ฒ๐ ธ๐๐โ - your brain improves its ability to learn more by growing new neural pathways.
Dr. Ratey, an associate clinical professor of psychiatry at Harvard Medical School, says
that exercise improves learning on three levels: ๐ก
"First, it optimizes your mindset to improve alertness, attention, and motivation
; second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information;
and third, it spurs the development of new nerve cells from stem cells in the hippocampus."
Dr. Ratey is also the author of the book โSpark: The Revolutionary New Science of Exercise and the Brain.โ ๐ง
If you want to start a book club at the gym- there ya go!
#fitness #fitnessmotivation #functionalfitness #fitfam #workoutmotivation #everybody #gymmode #localgym #supportsmallbusiness #whatsyourlevel #levelmethod #thelevelmethod
Saturday Post
๐ฑ๐ฐ๐
๐ถ๐ธ๐
๐ป aka โBabsโ/ Barbara Gordon never let โnoโ stop her.
She always found a way around obstacles and is known for her fiery aggressiveness in the face of limitations and stereotypes.
As a girl, she was held back from what she wanted to pursue because of her small size; people misjudged her as being โtoo weakโ or delicate. ๐ฆธโโ๏ธ
She refused to let what other people thought of her stop her from doing what she was most passionate about.
Her tenacity is a characteristic we all must call upon when itโs time to stand for what weโre called to do and designed for.
โ๐๐ข๐ช๐ต ๐ง๐ฐ๐ณ ๐ข ๐ฉ๐ฆ๐ณ๐ฐ? โฆ ๐๐ฆ ๐บ๐ฐ๐ถ๐ณ ๐ฐ๐ธ๐ฏ ๐ฅ๐ข๐ฎ๐ฏ ๐ฉ๐ฆ๐ณ๐ฐโ- Barbara Joan Gordon. ๐ช
#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.