reignite your fitness journey
Evidence-based plans built around your lifestyle, not a template.
The Problem
You've tried before, but nothing stuck. You’ve never had a plan built for your lifestyle and the accountability to stick with it. That’s where we come in.
At Second Spark, we understand that there is no one-size-fits-all approach to health and wellness. We combine the latest research with our expertise to maximize your potential and help you unleash your inner spark.
OUR COACHING SERVICES
DISCOVER WHAT MAKES US DIFFERENT
Owner / CNC, CPT, GFS
Alexander Frank
Hey, I'm Alexander! I know what it’s like to feel stuck. I used to look at others and wish I had their physique, their confidence, their energy. I tried everything—and failed—until I discovered a simple, sustainable approach that worked.
Now, I help busy professionals cut through the noise, get results they can see, and build habits that last a lifetime. No crash diets. No endless cardio. Just a proven plan that works.
BECOME THE STRONGEST, FITTEST, VERSION OF YOU
READY TO LIGHT YOUR SECONDSPARK?
Your goals aren’t going to wait. And neither should you. Book your free 15-minute “ignition call” call today, and let’s map out your next 8 weeks.
ARTICLES & NEWS
Good sleep doesn’t just happen. It’s earned — and your workout routine might be holding the key.
Is your exercise order influencing your gains?
Is there a benefit to drinking one or the other?
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Everything is fine…as long as I don’t miss a day! 😃👍
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#fitnessreignited #gymreels #gymhumor #mentalwellness #mentalhealth #imfine #fitfam #fitnessaddict
That feeling when a coworker interrupts your trap music to say Good Morning but she doesn’t get that she just ruined your imaginary dope sell off. Go tell em! No mice on those shoulders. Too many traps 🪤🕺
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Imagine litfting the shoulders towards your ear. Slowly drop them, let ‘em hang for a beat, then crank it up again. I bereeeve in you.
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #trap #shoulderday #shouldershrug #bouldershoulders #fitnessphysique #musclegain
Tied for first in the department of heavy legs. The Hack Squat. Its an awesome exercise especially done right. The thing with the hack squat is that you want to bring your heels as far back down on the platform to your butt as you can, until theyre almost starting to lift at the bottom. That way you can still get a ton of pressure off your heels, generate a ton of force, recruit a ton of fast twitch motor units in your legs but at the same time, you get the biggest bend in your knee and get the biggest stretch underload on your quads as possible.
Full ROM and slow eccentrics are cool and all when you train your upper body, but there is something significantly more diabolical when you train your legs in this format. You can’t let your focus waver. You have to stay Adderall’d In, so to speak, and I don’t take that but it makes the point vivid as heck so we’re rockin with it. To control your eccentrics to your FARTHEST pain free end ranges, maybe even pause there, WITHOUT sacrificing tightness or body position, and then stealthily rock out of the bottom, and repeat that over and over again is NOT for the faint of heart and not for the simple minded.
You wanna half squat your 315 or make excuses why you won’t pause at the hardest point simply because deep down you know you’re not as strong as you think you are? Okay, your secret is safe….not. You can go sit over there.
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #legday #hacksquat #glutegains #musclebuilding #hamstringworkout #bootygains
👀 How do i tell my nutrition plan tho that I ate 6000 calories on accident? … asking for a friend 😅
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#cheatmeal #cheatday #nutrition #pizzaislife #enjoylife #gymreels #gymhumor
2 Machine Row Tips!
Uno :)
Think about wrapping your back around the chest pad, think cobra head in your brain. That’s what I think of, but l’m a big reptile and snake guy, so this cue works for me. Really cover the pad with your back as you let the weight stretch your MAHSOOLS.
Dos :)
Get your hips UNDER the chest pad support. This can help further elicit a large range of motion during your row.
Two simple to apply and simple to understand tips to help further improve your already perfect chest supported row for the lats.
Happy stretch marks.
Follow for more technique tips to make your faseek training more betterest.
Ciao.
#backworkouttips #backtraining #tips #fitnessreignited #weightraining #weightliftingtips #weightliftingmotivation #gymreels #musclegain #musclegrowth
🐷 ALL ABOUT FAT 🐷
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It’s necessary. It’s important. It’s worth learning about. Let’s take a dive shall we?
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#fitnessreignited #nutritiontips #healthyfats #balancednutrition #mindfuleating #healthychoices #wellnessjourney #fitnessjourney #holisticnutrition #nutritioneducation #wellnesstips
Home away from home: the gym. It’s where I clear my head, reset my mood, and fight battles others don’t see.
Study after show continue to show the incredible benefits physical exercise has for each pillar of health and wellbeing.
Every drop of sweat is therapy, and every lift is proof you’re still showing up, for your body and your mind.
#fitnessreignited #hypertrophy #MentalHealthMatters #GymTherapy #StrongerEveryDay #MindAndMuscle #LiftToLive #EndorphinRush #TrainYourMind #FitnessForTheSoul #fitforlife
DELOAD WEEK
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Option 1️⃣: drop your volume and reps in reserve in the first half of the week and your load as well in the second half
Option 2️⃣: drop your load and reps in reserve in the first half of the week and your volume as well in the second half
Option 3️⃣: don’t train at all! Totally fine to do, not optimal, but, it is a-ok!
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #buckedup #deload #liftingtips #recoverymode #fitnesstips
🚨Carbs are not the enemy pt2🚨
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There’s a time and place for each one. Take the knowledge and run with it! Go team.
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#fitnessreignited #nutritiontips #carbsarelife #carbs #nutrition #nutritioncoach #nutritioncoaching #healthyeating #healthyeatingtips #healthandwellness #eatwelllivewell #healthbenefits
🚨 Carbs are not the enemy 🚨!!!
Let’s keep it real—ever try to work out with no carbs? It’s like trying to mow the lawn with a drop of gas in the tank. You’re pushing, you’re sweating, you’re wondering if your parents have some weird personal vendetta against you, and the engine’s like, “Nah fam, we’re not doing this today.”
That pre-workout snack—maybe a bowl of cereal, a rice krispy treat, an apple with peanut butter, It’s for output, not just vibes. Without carbs in the system, your body starts rummaging through the pantry looking for anything it can burn. Including your gains. Yes, your hard-earned muscle tissue. It’s like your body becomes a bad roommate that eats your leftovers when it didn’t buy groceries.
The carbs you eat throughout the day protect your gains from being catabolized during your workout, or any sort of exercise really.
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#fitnessreignited #nutritiontips #carbs #carbsarelife #healthtips #healthandfitness #nutrition #nutritioncoach
DAY 3️⃣
Bent Over Machine Row (8-14) 4x
EZ Bar Preacher Curl (6-12) 5x
Machine Shrugs (8-16) 4x
Single Arm Croissant Pulldowns (10-14) 4x
Before you dive into how many sets to do, how often to train them or even rep range nuances, GET CHUR TECHNIQUE RIGHT.
I can’t TELLLLL you how many times I’ve had conversations w people/ put people through training sessions/ coached folks where they claimed certain muscle groups wouldn’t grow, figured it was a volume or frequency issue, and I retooled their technique and bam, gains gains gains.
What does fixing your technique mean in real life?
Better control of your eccentric/ lowering
End range pausing in many cases
Straight wrists, not bent
Obviously no swinging of any kind
Moderate rep ranges (12+ on a first set)
If your fan club isn’t asking when or where the fun show is, consider implementing the implementations above. Got get ‘em tiger
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#fitnessreignited #hypertrophy #weightliftingtips #bicepcurls #armworkout #backworkout #shoulderworkout #musclegrowth #gaintrain #musclegain
Incomplete Proteins. Ya’ll need those EAA’s to maximize health and longevity!
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#fitnessreignited #nutritiontips #macros #healthyeating #nutritioneducation #healthiswealth #proteinfood #wellnesscoach #eatwell #macrosmatter
LEG PRESS CHECKLIST
For maximum shermination of those trunks:
1️⃣ Seat all the way back – You already know what it is. No half sends allowed.
2️⃣ Feet low (or low-ish) on the platform – We want maximum knee bend, aka enough flexion to question your choices.
3️⃣ Toes out, knees out – Always. This ain’t a straight line dance. It’s a hip party.
4️⃣ Pause at the bottom? Optional… but consider it. Like taxes. Not mandatory, but it helps avoid long-term regret.
5️⃣ Set the safety stoppers LOW – So you can Lil Jon the thang and get LOW LOW LOW. (🎶Apple Bottom Jeans not required, but encouraged.)
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#fitnessreignited #hypertrophy #weightliftingtips #legday #legpress #leggains #gymlife #neverskiplegday #quadzilla
Complete proteins. Everything the body needs ☺️
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#fitnessreignited #nutritiontips #protein #nutritioncoach #nutritioncoaching #eatwell #fitfam #healthtips #macros #smartnutrition
You can still meet your needs by combining incomplete proteins—like rice and beans—over the course of a day. But, tofu, steak, fish, chicken etc are unmatched!
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Check out our YouTube for extended videos 🧠🥩🥗
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#fitnessreignited #nutrition #nutritionforlife #fitnesscoach #healthyeating #proteinsources #fitfam #healthtips #nutritiontips
Screaming didn’t work. Now we’re gently singing about apples and bananas. 🍏🍌
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#fitfam #gymreels #gymhumor #fruitsalad #buckedup #getbuckedup #hypertrophy
Second lift of the week plan here:
1) Bent Over Row 4 sets
2) High Cable Curls 4 sets
3) Rope Pulldown 3 sets
4) Front Raise 3 sets
5) Wrist curl 3 sets + dropset
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• Rows: if you’ve got a mess of body English going on, drop the weight. Quality > Quantity
• Curls: big stretch here. Curl the weight down with an imaginary lock being placed right where your elbow meets your torso to ensure it doesn’t move; Effort here comes from the bicep, not your shoulders. If the opposite occurs, drop the weight.
• From Raise: stretched position. Swing the weight out in front of you with your delts. No momentum here; just a focused effort on the target muscle.
• Wrist curls: lengthen that weight to your finger tips and bring it up quick with a pinch at the top, squeezing those forearms for a hot second then slowly lowering it down.
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So far so good with this one. No complaints and it seems to be benefitting my goals. Give it a whirl!
📩 DM me for coaching!💪
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#fitnessreignited #hypertrophy #weightraining #fitnesstips #curls #biceps #pullday #strengthtraining #musclegain #getbuckedup #musclegrowth
Now I can hear the voices in my head 👀
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#fitnessreignited #hypertrophy #gymreels #gymhumor #fitfam #itsthelittlethings #gymmusic #myears #getbuckedup
The flexion row address an interesting part of the back musculature. The back is a complex group of muscles. You’ve got the traps that lift the scapula, but the spinal erectors flex the spine under load and then the lats pull everything down. In most other back exercises, you don’t get active flexion or targeted hits. This hits that deficiency.
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#fitnessreignited #hypertrophy #weightraining #fitnesstips #backworkouts #backmuscles #musclegrowth #fitfam #musclegain #buckedup #backmobility
Leg day v1
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Squats: 355lb 10,8,7,5
Leg Extension ➡️ Abductor ➡️ Adductor ➡️ Calf raise
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Been a while since i worked the other workings of that peach, but so far, so bueno.
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It’s not an easy workout. It’s not the hardest workout. But, as le pie hole reiterates the necessities, control your weights, focus on form, and succeed with arms held high because your legs won’t be doing any talking.
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Follow the page for more and checkout the website for plans to hit your goals 😎💪
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#fitnessreignited #hypertrophy #weightraining #legday #squats #musclegain #hypertrophy #fitnesstips #buckedup
What’s the RPE?!
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#inclinebench #chestday #fitnesstips #hypertrophy #chestworkout #musclegain #fitnessreignited #buckedup
Hypertrophy is primarily driven by stimulus (tension, stress, and muscle damage), not perfect form. But poor reps can limit stimulus quality, increase injury risk, and cause compensatory movement from non-target muscles.
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You can still grow muscle if you “feel it” in the right place, even with imperfect reps.
⚠️ However, consistently poor reps can:
- Reduce total stimulus over time
- Shift load to the wrong muscles
- Increase injury risk
👉 Best practice: Focus on quality reps that load the muscle under tension, with minimal compensation — that gives you both safety and hypertrophy efficiency.
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#fitnessreignited #hypertrophy #weightraining #bouldershoulders #shoulderworkout #strengthtraining #fitnesstips #musclebuilding #buckedup
Try these. I double dog dare you. These will likely get people looking at you in the gym, so if you’re seeking attention and you don’t have a dump truck, these will solidify your neighbors gaze. Heck of a stretch. Hell of a tension building movement.
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#fitnessreignited #hypertrophy #weightraining #buckedup #curls #bicep #bicepcurls #musclegain
Prevention of injuries has always meant risk reduction. The word prevention has never meant it will be 100% effective. Technique matters always. 🧠
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #deadlifting #fitnesstips #musclegain #musclegrowth #injuryprevention #buckedup
Life will always get busy. There will always be work deadlines, family responsibilities, unexpected problems, and things competing for your time and energy. If your commitment to your goals depends on everything being perfectly calm and convenient, then you’ve built your success on a fragile foundation—one that crumbles the moment real life kicks in.
Every time you choose to delay action until the “perfect time,” you’re reinforcing a habit of postponement. You’re telling your mind, “I only work when it’s easy.” But progress doesn’t come from ideal conditions. It comes from discipline in the messy, overloaded, stressful moments.
By showing up when it’s hard, like when you’re tired, overwhelmed, or uncertain, you teach yourself resilience. You build grit. You prove to yourself that your goals matter even when life doesn’t cooperate.
So don’t wait for more time. Make use of the time you have. Even small, imperfect actions taken consistently will carry you further than waiting for the stars to align.
Because the truth is, life won’t slow down. But you can get stronger, more focused, and more committed. And that starts today.
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#fitnessreignited #weightliftingmotivation #habitbuilding #goals #motivation #fitnessmotivation #fitnessquotes #buckedup #successquote #disciplined
It’s not a cheat meal if you don’t track it…that’s science🧠
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#fitnessreignited #hypertrophy #gymreels #gymhumor #cheatmeal #foodlife #fitfam #dietwhatdiet
Mission: turn those pythons into emotional support, animals. Slow burn will get you there, baby.
Science says it’s eccentric overload — I say it’s biceptional behavior. 🍋➡️💪➡️RESPECT.
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#fitnessreignited #hypertrophy #weightraining #curls #armday #gymselfie #gymhumor #fitfamily #musclegain
Ew David. You can like, leave now 👋
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#fitnessreignited #gymmemes #gymreels #gymhumor #legday #fatlossjourney #weightlossjourney #fitfamily
Came for a workout. Left with one sock and a new best friend. Go team!
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#fitnessreignited #hypertrophy #gymhumor #gymfails #funnyfitness #fitlife #fitfam #chestworkout #adhd
Macros:
40P/5F/100C
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Having a larger portion of carbs pre and post workout are key in general recovery because recently trained muscles are very sensitive to carb intake and primed to replenish glycogen stores.
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Because uptake of carbs into the muscle for glycogen storage is so high during this time, conversion to fat is much lower: a win win!
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1 Cup Ice
1 Cup Oatmeal
1 Blueberries
1.5 Scoop of Whey protein
1 Scoop of Creatine
1 Cup of Water
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#fitnessreignited #hypertrophy #nutritiontips #postworkoutmeal #healthiswealth #proteinshake #musclefuel #nutrition
HQ pull-ups both in workout and in diaper form are rare, impressive, and cool. I just wanted to tell you that.
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#pullups #fitnessreignited #hypertrophy #fitnesstips #fitnessmotivation #fitness #weightlifting #backworkout #weightraining
Hell of a time on these babies. Again, is this exact machine necessary? Of course not. Single arm DB rows? That’ll do pig. Cable rows? That’ll do pig squared. But if ya got this sucker at your establishment….it f***s.
Happy stretch marks. Till next time😎
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#fitnessreignited #hypertrophy #weightraining #backworkout #musclegain #musclegrowth
Spider Curls: because your biceps deserve more than half-a**ed curls
Don’t go swinging these things like a caffeinated orangutan. These will humble you quick. Slow eccentrics, a lil pause and a decent weight where you can grind through around 10 of these babies will hit just right. Not required, just some seasoning on those pythons if you will.
Have a great day. I’m sure gonna 💪😎
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#fitnessreignited #hypertrophy #weightraining #curlsforthegirls #armworkout #bicepworkout #musclebuilding #musclegrowth
Love em? Hate em?
Probably hate em. But plug em into the routine anyways. They feel great when you’re dead! Jokes aside, if you want those hams lookin thicker than your ex on that snickers diet, this will do the trick.
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#gymhumor #fitnessreignited #hypertrophy #weightraining #legday #hacksquat #musclegain
Back extensions. Dumbbells or plates, whatever tickles your fancy! Just keep em tight to your person.
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Keep yourself upright on the way up, slowly come down, and don’t be afraid to let yourself hang at the bottom.
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Remember: your legs are there to support you, not be used as the main driver of the movement. Focus on your lower back being the prime mover and hinging at the hips. You got this!
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingtechnique #backexercises #backworkouts #musclegrowth
Neigh neigh baby we out here playing horseshoes. Ever done a skull crusher? I’m sure you have. But if you haven’t, I hereby sentence you to stick em where the sun don’t shine…in your routine!
Easy setup and the technique ain’t hard at all. Controlled eccentrics and life will be swell…i mean swole. Cheers
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##fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #buckedup #musclebuilding #musclegrowth #triceps
Technique matters. Controlled eccentrics are a swell thing to do. In layman’s, the more good work you do the more results you’ll see.
To quote Jackie Chan: “…slow down baby 🥵”
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #chestpress #buckedup
Killer movement that hits not only the chest, but the lats and the intercostal serratus anterior. Aka the muscles of the ribcage.
As always, you don’t get points for a deeper range of motion that you can’t control or don’t feel good in, so if you go low and you find your shoulder hurting, don’t go as low.
Also, try to find a dumbbell that’s not big and clunky if you can so you can get deep without the body hitting the floor, aka the dumbbell hitting the floor before you need it too.
Such an easy movement to set up and just get to doing, I really love that about this lift.
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #chestworkouts #chestgains #chestexercise #fitnessjourney
🎵 Can your weights get low?
Can you move slowly drop to the floor?
Can you hold em under tension or just drop em to the floor?
Can you keep your back straight as tension burns through your legs?
Can your weights, get low!? 🎵
It’s true. There’s a song for everything!
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#fitnessreignited #hypertrophy #weightraining #weightliftingmotivation #weightliftingtechnique #deadlifting #eccentrics #fitnesstraining #fitnesstrainer
It’s not everyday you see the look of pain on a grown man growing his drumsticks; but you know he’s got that one way VIP pass on the struggle bus; DOMS included. 💪
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#fitnessreignited #hypertrophy #weightraining #legday #hamstringworkout
Drink up 💦 Y’all need it 😄
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Remember that some of the foods you eat, particularly fruits and vegetables, also contain water. Remember to keep sugary drinks (consumed outside of training) to a minimum.
If you’re drastically under-hydrating, start with small steps towards your goal—don’t try to skip to your daily target overnight: your bladder won’t be happy. Aim to increase your daily intake over the next 1 – 2 weeks, until you’re consistently near your daily target.
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#fitnessreignited #nutritiontips #hydration #nutrition #weightlossadvice
When life gives you lemons, curl them until they respect you. And then make some lemonade. Or don’t. We’re not judging
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #bicepcurls #biceps
These are rearly good…REARRLLYYY good. Get it? Wink wink? Ok, moving on.
Keep your arms straighter than a rip of tequila, no chaser. Keep that movement far and wide and slow down that eccentric to get a nice pull in that target muscle. Rinse. Recycle. Repeat.
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #shoulderday #delts
Gym physics: Bigger in the gym, average at home, nonexistent in photos.
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#fitnessreignited #hypertrophy #weightraining #bodydysmorphia #fitnessmotivation #gymhumor #gymlife
Doing ab workouts so I can laugh without feeling my belly jiggle. PRIORITIES 👏 BABY 👏
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#fitnessreignited #hypertrophy #weightliftingtips #abworkout #weightliftingmotivation #hypertrophytraining
Conquering the stairmaster one dramatic gasp at a time. Great for cardio…at least it’s what we tell ourselves🫠
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#stairmaster #cardio #fitnessreignited #weightliftingtips #weightliftingmotivation #summershred #buckedup
Elevated heels during squats: yay or nay? We say….
YAY 💪
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Using modalities like these really allow you to stretch your knees and get into full ROM with no sacrifice to your form, or your joints.
Start light as it may feel new, but as you quickly ease into using these platforms, or shoes with elevated heels on your leg days, you’ll begin to quickly notice the benefits of this modality!
Not necessary, but, beneficial.
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingtechnique #legday #legworkout #squats #hypertrophytraining
Working out used to be an obligation. Now it’s our happy place 😄💪
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#fitnessreignited #hypertrophy #weightraining #deadlifting #fitnessstruggles #needmotivation #personaltraining
Look, full range of motion and slow eccentrics are cool and all when you train your upper body, but there is something significantly more diabolical when you train your legs in this format. You can’t let your focus waver. You have to stay Adderall’d In, so to speak, and I don’t take that but it makes the point vivid as heck so we’re rockin with it.
I’m preaching to the choir because the viewers here already regularly employ these tactics…right?! But if you don’t….. maybe it’s time you did? Gain, no detergent.
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#fitnessreignited #hypertrophy #weightraining #legcurls #legday #weightliftingmotivation
A few healthy eating habits. Don’t forget ‘em 😉
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#fitnessreignited #nutrition #nutritiontips #nutritioncoaching #healthyeating #healthyhabits
Shape the chest, don’t just press! Incline cable flies carve out that upper chest definition. Who else loves this move? 💪🔥
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #chestworkout #chestday
Hack Squats: Science says they’ll build your quads…and your ability to cry in the gym parking lot.
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#fitnessreignited #hypertrophy #legday #hacksquat #weightraining #hypertrophytraining
The JM Press: The secret handshake for triceps that scream ‘I bench more than your boyfriend.’ Keep those elbows tucked, lower with control, and remember—this isn’t a chest press, so don’t make it one. Get those horseshoe gains, people!
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#fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingtechnique #tricepsworkout
Dropping these weights slower than my trust in people—because gains take patience, but drama doesn’t. #SlowAndSteady #LatPatience #fitnessreignited #hypertrophy #weightraining #weightliftingtechnique #backtraining
Day 4 - Legz and it’s got all the fixins. While this is a fairly different plan from what I’m used to putting together, we’re acclimating, we’re grooving and we’re learning what we like and don’t like.
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The workouts themselves are in the “don’t like” camp because they are draining me like a pool after a kids birthday party
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But hey, the mirror shots show this to be effective. Just gotta tighten up those shoes and let your playlists take the wheel cause my dogs are barkin’ on these ruff ruff days.
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#fitnessreignited #weightlifting #fitnesscoaching #hypertrophy #legday #buckedup
Controlled eccentric, big ROM, close to failure = 3 musketeers on their way to fight the king of pumpville. Worth it every-time.
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#fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingtechnique #legday #hacksquat
T Bar Row - lower back stays fixed. Relax your shoulders at the bottom, and move those arms up and down with a controlled descent.
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#fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingtechnique #backworkout
Grocery haul! What we don’t like to show: receipts 🫣
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#fitnessreignited #nutritiontips #habitbuilding #healthyeating #nutritiousanddelicious #fitnesscompetitor #nutritioncoach #nutritioncoaching #nutritionplan
Once change has been chosen, we will quickly find that we’re fighting the change we are seeking. It’s important to anticipate that real change takes time, and no matter how strong we are, breaking a habit that has been years in the making will be tough. That bad habit does not naturally disappear. It will require discipline, a motivator, and consistency.
Change is often unknown and the outcome often feels unfamiliar, yet is very much a good thing. The mind should not focus on what to expect and realize that the new things to come will feel unfamiliar. It needs to be absorbed and fear must remain at bay until the change is accepted.
Resisting all of the temptations that allow us to go back to our comfort zone is the key to beating the odds of change.
#fitnessreignited #hypertrophy #nutritiontips #habitbuilding #bodytransformation #weightlosscommunity
One meal won’t throw you off your plan! Enjoy the food, folks!
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#fitnessreignited #healthyhabits #nutritiontips #thanksgivingcookies
Few quick and easy tips to assist in your training. Remember folks: leave the ego at the door, focus on your technique to prevent injury and track your progress. You don’t want to go nowhere fast!
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#fitnessreignited #hypertrophy #weightliftingtips #weightliftingmotivation #weightraining #weightliftingtechnique #
Deadlifts. Good for the body. Good for the soul. Happy lifting. Happy Monday
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#fitnessreignited #hypertrophy #weightliftingtips #weightraining #deadlifting #weightliftingtechnique
What makes the back a bit different from most other muscle groups is that it needs BOTH vertical and horizontal stimulus in your mesocycles and microcycles.
This means that if you train back twice a week (to keep the example simple), you could focus most of your exercises on one of those days in the horizontal plane, and on the other day in the vertical plane.
What you can also do is include some of the alternate focus exercises in each session but do them at the end of the session and for less volume. This way, both vertical and horizontal components are hit each session, but each is prioritized one time and gets to recover a bit extra the next.
#fitnessreignited #hypertrophy #weightliftingtips #weightliftingmotivation #weightliftingtechnique #backworkout #backdayworkout
Quick, easy, healthy, light on the belly! Typically consumed around 45-60min prior to a lift.
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1 Bell Pepper
4-5oz Rice
4Tbsp Bacon Bits
7oz Egg Whites
Seasoning to taste
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35P/5F/30C
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#fitnessreignited #nutritiontips #breakfastideas #breakfastofchampions #healthyeating #preworkoutmeal
In your awesome back movement rotation, think about throwing the machine row into the mix.
This is a new personal favorite of mine I have come to find because of the angle that this properly hits your back.
Stay nice and rigid in your upper body. row the weight towards your hip. You have two ways to emphasize that lengthened position.
Generally control the eccentric the most when you reach into that stretch, pause at the bottom and then contract forcefully out of it.
The second way is if you’re relatively close to failure, do your best to fail in the lengthened position. Nice and easy. Give it a go and let me know what you think!
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#fitnessreignited #hypertrophy #weightliftingtips #weightraining #weightliftingmotivation #backworkout
(Caption repost as a reminder!)
Most of us understand that we need a calorie surplus for muscle growth and a calorie deficit for fat loss.
When we set out to build muscle we know we need to eat more calories. So why do you have this crazy idea that glutes are somehow an exception? People expect to grow bigger glutes while dieting for fat loss.
Just live any other muscles, if you want the best glute growth, you have to fuel your training and recovery. You can't diet aggressively while expecting incredible glute growth. The 2 goals directly conflict. The answer is dedicated phases for muscle building and for fat loss. It's also wise to train hard and keep protein high during fat loss phases so you preserve hard earned muscle.
Most of us understand that we need a calorie surplus for muscle growth and a calorie deficit for fat loss.
When we set out to build muscle we know we need to eat more calories. So why do you have this crazy idea that glutes are somehow an exception? People expect to grow bigger glutes while dieting for fat loss.
Just live any other muscles, if you want the best glute growth, you have to fuel your training and recovery. You can't diet aggressively while expecting incredible glute growth. The 2 goals directly conflict. The answer is dedicated phases for muscle building and for fat loss. It's also wise to train hard and keep protein high during fat loss phases so you preserve hard earned muscle.
It's never too late to start and you're never too old to workout.
Your commitment to your strength, metabolic health, and movement reduces your chances of being afflicted with a variety of lifestyle disease that can literally put you in long term care sooner.
Go workout.
Imagining a future self is a powerful way to humanize a concept we as humans are notoriously bad at. See this far off future as a real person in the now.
Are your habits and choices today going to make this person's life better or worse? Will you see your health improve, maintain, or decline? If you know in your heart the answer is decline, are you willing to do something to prevent it?
What are you will to do now to be kinder to your future self. A person who is completely at the mercy of the choices you make today and tomorrow.
If you don't make time for your health now, you will be forced to make time for your illness later.
The gym is more than just time in the workout. It helps you become your best.
The trickle down effect here is undeniable!
It teaches you lessons on perseverance, discipline, patience, resilience, dealing with setbacks, pushing through discomfort...
Make the gym, or any workout for that matter, a priority!
It's the little things 💪☺️
Really scratching that itch for the slow burn today. Talk about a burn! 🔥🥵
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Squat: 4 sets
Deadlift: 4 sets
Leg extension: 2 sets
Hip thrust: 2 sets
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#fitnessreignited #hypertrophy #weightliftingtips #legdays #weightraining
Additional tips for the Chest Press:
At the bottom, really lean into that stretch position. Try to touch the ceiling with incline press or the wall in front of you with the chest press. Use your chest to push and keep your chest tall. A lot of people move freely, in the area between the stretch and the start, which is fine; but youre putting a lot more pressure on your front belts and your triceps.
Focus on the target muscle and watch those suckers grow!
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#fitnessreignited #hypertrophy #weightliftingtips #weightraining #chestworkouts #chestexercises #buckedup
Your soul craves more than just nourishment from food. It yearns for inspiration from what you watch, listen to, read and the company you keep. Give it what it needs by being mindful of what you feed it.
For example, immerse yourself in a captivating book or watch a thought-provoking movie. Engage in meaningful conversations with people who uplift and inspire you. Listen to music that touches your heart and soul. These experiences infuse a sense of purpose and exhilaration in your life, positively impacting your mental and emotional well-being. Remember, you are what you consume. Choose wisely and let your soul flourish.
1️⃣ Keep your hands just just inside of your shoulders. It’s the ideal place to be to get them fully engaged with a focus on the target muscle.
2️⃣ Bend at the elbows and flare them out about 45 degrees from your body. It’s a good angle that will slowly start to torch the triceps.
3️⃣ Shoot to get the bar just beneath your chin
Remember: control the negative. Thats where the growth and stimulus will occur! As you improve on your form, begin to add weight to the bar. You’re gonna love it 😉💪
#fitnessreignited #hypertrophy #weightliftingtips #weightliftingmotivation #weightliftingtechnique #tricepsexercise
The Simplest Way to Get Fit!
Forget about complicated exercise programs and fad diets. All you need to do is train, walk, and eat natural food! Train your body by doing activities you enjoy, like hiking or dancing. Walk as much as you can to improve your cardiovascular health and increase your step count. And finally, eat natural food that fuels your body and keeps you energized throughout the day.
All the little things truly matter in your fitness journey!
Don't underestimate the power of small steps towards your fitness goals. Every little effort you make adds up to great progress in the long run. Keep pushing yourself and keep showing up even when it gets tough. Remember, success is not a one-time event but a series of consistent actions.
🏋️♂️💪🏼 Achieving your fitness goals is not magic - true fitness hacks require hard work and consistency! It's not about quick fixes or fad diets, but rather about making lifestyle changes that stick. Consistent exercise and healthy eating habits are key.
1️⃣ Full range of motion. You want to get all the motor units hit and stretch that muscle under tension.
2️⃣ Control the negative phase. Moving too quick unfortunately loses your ability to maximize this movements total stimulus which increases both strength and growth.
3️⃣ Stay upright. Leaning forward while doing these turns this movement into a chest exercise instead of tricep exercise.
Happy lifting 😄🫡
#fitnessreignited #hypertrophy #weightliftingmotivation #weightraining #weightliftingtips #tricepworkout #tricepdips
If I only worked out when I felt motivated, I would only workout once a month. The truth is, motivation is fleeting and unreliable. It's the consistency and discipline that will keep you moving forward.
1️⃣ Stand with your feet shoulder-width apart, holding onto a stable surface for balance if needed.
2️⃣ Slowly rise onto your toes, lifting your heels as high as possible.
3️⃣ Hold for a second at the top, then lower your heels back down to the starting position.
**Benefits:**
✔️ Strengthens calf muscles
✔️ Enhances balance and stability
✔️ Improves ankle flexibility
Incorporate calf raises into your workout routine 2-3 times a week for best results. Don’t forget to stretch your calves after to prevent tightness and increase flexibility! 💪
#FitnessTips #LegDay #CalfRaises #StrengthTraining #WorkoutRoutine #fitnessreignited #hypertrophy
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Feel free to adjust the tone and details to fit your style!
Training harder will never solve a lifestyle problem. It's like trying to fight fire with fire. You might get a few short term wins, but eventually you'll burn out. The key is to identify the root cause of the issue, and take a long-term approach to fixing it. That might mean making small, sustainable changes to your habits and routines. It might mean seeking help from a professional. Whatever the case may be, remember that change doesn't happen overnight. Be patient, be kind to yourself, and keep pushing forward.
Discipline brings opportunities to fruition. Without it, potential remains just that - potential.
Most importantly, focus on progress!
Did you know that the incline DB bicep curl is a great exercise that targets the long head of the biceps? It’s great for overall bicep development! Performing curls on an incline bench helps to isolate the bicep and prevents cheating by using momentum.
Use a controlled tempo by squeezing at the top, of the movement for maximum muscle engagement.
Next time you hit the gym, give this one a go!
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#fitnessreignited #hypertrophy #weightraining #weightliftingtips #weightliftingmotivation #bicepworkout #bicepcurls #armday
I’ll admit, when work gets overwhelming or things outside of my control keep me from my routine, I tend to stress and get anxious when I’m unable to get a workout in. The gym is not just a place to sweat. To others, it’s much much more.
Unfortunately, life happens; and there are times it keeps us from a measured and weighed out home cooked meal, the gym, or getting quality sleep sleep. The beautiful thing about this though, is we as humans have an innate ability to subconsciously be aware of what is to come; our little jiminey cricket if you will.
So when those moments happen to us, we can accept that we will be falling out of the daily routine and adjust our meal plans and/or daily movement for the day(s) accordingly. No need to fret. You knew this was coming.
Be aware, adjust, handle business, move forward.
- Alexander
#nutritiontips #mealplans #dailystruggle #fitnessreignited #fitnessjourney
Love us some deadlifts!
Tips for Success:
Warm-Up: Always warm up your muscles before lifting to prevent injury. Dynamic stretches and light cardio work great.
Start Light: Begin with a weight that you can handle comfortably to perfect your form before increasing the load.
Stay Focused: Concentrate on each rep, ensuring your form is spot-on.
Breathe: Inhale before you lift and exhale as you stand up. Proper breathing helps maintain core stability.
#fitnessreignited #hypertrophy #weightliftingmotivation #weightliftingtips #weightraining #deadlifting #weightliftingtechnique
One bad day doesn’t ruin results.
One good day doesn’t provide results.
Slow and steady. Disciplined. Concentrated effort.
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#bodytransformation #weightlifting #nutritiontips #fitnessreignited #takeaction #healthtips #weightliftingmotivation #fitnessmotivation
Your success lies in your routine and that starts with the foundation of goal setting and planning.
Plan your meals out
Set a workout time and bed time that you know you can stick too.
Gradual changes will bring you the most success.
#fitnessreignited #nutrtiontips #goalsettingtips #goalsetting #successtips #mindsetmotivation #behaviorchange #habitbuilding
Discipline + consistency = change 💡
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#fitnessreignited #weighttraining #hypertrophy #dailymotivation #habitbuilding #exercisetips
Sanctuary 😮💨🙏
Back exercises are some of my personal favorites. Feeling those wings grow over time is quite the feeling, and ones that target thrm specifically can add a little spice to your life 😏
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#fitnessreignited #hypertrophy #weightliftingmotivation #weightraining #weightliftingtips #backworkout #backexercises
You can't expet change until you make a change. The same old habits, mindsets, mindsets, routines and actions will always create the same old results, spirals, and pitfalls.
A new way of life requires a new way of living - new habits, new mindsets, new routines, new actions, and a new you.
God always replaces what exits your life with something bigger and better. Don't be stuck holding onto the past or resisting change.
Stop complaining - start changing.
Chin-Ups builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand pull-ups. They can also be used as a more shoulder-friendly alternative to straight-bar pull-ups.
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Feeling froggy? When ready, throw on a belt and tack on some additional weight for more resistance
#fitnessreignited #hypertrophy #weightraining #weightliftingtips #backexercises
As they say, the devil is in the details 👀🔍 It's those little things that can make or break a project, idea, or plan. Paying attention to the details is what sets apart the good from the great. It's not always easy, but it's definitely worth it.
If you don't make time for your wellness, you will be forced to make time for your illness.
Invest in your physical, mental, emotional, and spiritual health with exercise, meditation, prayer, quality conversations, and nutritious foods.
In a fast-paced world, it's easy to get caught up in the rush and feel like we need to constantly be moving forward at lightning speed. In fact, that is one of my biggest struggles. Sometimes folks, it's more important to take a step back and focus on the direction we're headed in rather than how quickly we're getting there.
Check-in on your progress.
Remain focused.
Control your effort.
The reward of your grind is getting closer.
Humans were designed to move - it's in our DNA!
From running through the savannahs to lifting heavy things in and outside of the gym, our bodies crave movement. It's how we evolved, and it's how we thrive.
Sitting in front of screens all day might be the norm now, but it's not what our bodies were meant for. Make sure you get in daily movement - go for a walk, go dancing, join a recreational sport and get in those
Your body will thank you for it.
Clear your mind while you lift weights 💪🏋️
The gym is not just a place to build muscles, it's a sanctuary. It's where you go to let go of all the stress and anxiety from the day and focus on yourself. Your mental health is just as important as your physical health and the gym is a great way to take care of both.
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