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Moar Pelvis ‘n’ Stuff • A compliment to the Plank Progression, Glute Bridging is dependent on the ability to perform a posterior pelvic rotation. • Coordinating hamstring, gluteal, and abdominal muscles, while eliminating compensations through the hip flexors and lumbar spine, will develop the movement properly. • Feeling the hip flexors stretch (front of the pelvis) will confirm a proper Glute Bridge. This will feel like it limits the range of the exercise. Allowing the low back to arch to gain movement will cause compression and can lead to injury overtime. • 1.) Begin in a hook-lying position with feet flat. • 2.) Pull your heels towards your pelvis and “curl” your pelvis upward. Another way to think about it is “tucking” your tail between your legs. • 3.) You will feel your hamstrings, gluteals, and abdominal contract with a stretch placed on the front of your pelvis. Do not proceed until this can be achieved and repeated. • 4.) Once you can stabilize the position, add off-weighting movements through the lower body. Does your pelvis begin to tip forward and low back arch? If so, continue to strengthen before advancing. • 5.) Maintain pressure through your heels at all times. • 6.) Place your hands/arms out to the side to add stability during off-weighting or TRX movements. Progress by removing arm support or adding instability behind your back (BOSU ball or dyna disk for example). • Questions, comments, concerns? Want to see more pelvic movements? Send us a DM and we’ll be happy to accommodate!

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soccer.hs. Loving the Process is the only thing that'll help you make to your goa

Loving the Process is the only thing that'll help you make to your goal. Loving and loving the process even more. Everyday. 💯 - Comment if you're gonna try it.⤵️ - Tag someone who needs to see this.⬇️⬇️ - - @soccer.hs for more.♍ - - FOLLOW US FOR: 🏃 Drill And Exercise 🌯 Nutrition Advice 🛣️ Watch Our Journey To Pro ⚽ Soccer Content ♍ Quotes • • • • • • #mentalhealth #mentalhealthawareness #mentalhealthmatters #mentalhealthsupport #support #endthestigma #bellletstalk #overcomingdepression #encouragement #youcandoit #suicideawareness #stayalivechallenge #recovery #positivequotes #positivelife #endthesilence #nomorestigma #selfcare #selflovequotes #keepgoing

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So, I have been pretty quiet on social media about my return to college. The semester is over for me, I have taken my final tests and done my papers and projects. This was for a final project in one of my classes and I am just so proud and was touched by my professor's note that I wanted to share it. I have quit college twice and it has been a big source of insecurity for me because I felt like failure. But this made me so happy, I have it on my refrigerator. #3rdtimesacharm #lpc #recovery

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lettucemovewithcayle. Magnesium - an important mineral for muscle contraction and relaxation

Magnesium - an important mineral for muscle contraction and relaxation, cardiovascular function, energy production, nervous system health, bone strength, blood sugar metabolism and sleep. Some foods that are rich in Magnesium are Nuts, seeds, whole grains, avo, fish and leafy greens. There are also some great supplements out there but it’s all about the quality. If you have any questions feel free to comment or message.

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Every gym has members of the 1/4 squat club. They load far too much weight on the bar, struggle on the step back, and make a cringe worthy effort of moving the weight a couple inches. • Don’t be a member of the 1/4 squat club. • Touching on a previous post, Mastering Technique: Shoulder Rotation, it is critical that we develop rotation through our shoulder and hip joints during functional movements such as the bench press, pull-up, and squat. • When it comes to lower body exercises (squat, split squat, deadlift, ect.) facilitating and controlling rotation through the hip joints will allow for increased range of motion and stability throughout. • Additionally, maintaining proper joint alignment will improve synergistic patterns and maximize power through our lower body muscles. Long story short, we will be able to lift heavier weight while feeling strong and safe. • Imagine someone performing a barbell squat. The weight being held up is bearing down through the spine and into the pelvis. The pelvis is likewise bearing down towards the ground. Our hips are attached to the outside of the pelvis and as a result are being pulled in and down toward the ground as well. • This is why the knees and ankles collapse inward during squatting exercises. We are not developing enough external rotation and hip abduction force to counter the load throughout the full range of motion. Sorry, that was really dry and science-y. • Follow along with the video and note the rotation through the leg along with the alignment of the hip, knee, and ankle joints. Note the following: • 1.) The knee joint over or outside the ankle joint (front view). 2.) Pressure on the outside of the feet. 3.) The knee joint over or behind the toes (side view). Try not to cross the knee over the toes. • Questions, comments, concerns? Send us a message and we’d be happy to answer any questions!

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inlanddetox. Today's lunch, happy taco Tuesday 🌮😊 #recovery #detox #inlanddetox #

Today's lunch, happy taco Tuesday 🌮😊 #recovery #detox #inlanddetox #startingpointrecovery #rehab #seekhelp @el_chef_art

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This beautiful young woman has come a long ways and will be graduating this Thursday, Lifespring Church @7pm!! This year is never an easy one, but Shayna has shined through some dark moments and really let God in. Please come and celebrate her with us. 🙏🏼♥️ • • #teenchallenge #transformationtuesday #recovery #blessed #godisgood #accomplished #perseverance #worthsaving #hopewithinreach #graduation #sober #soberlife

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Find out more on ClassPass and MindBody. Reminder if you sign-up for ClassPass you will receive 17 free credits over 2 weeks. Brain Meets Brawn classes are only 1 credit right now! Whaaaaaa?!? • Mind Over Body: Foundations combines elements of yoga, gymnastics, and dynamic strength training. This class provides a full body workout that will improve your flexibility, mobility, and overall strength while creating a deeper connection between your Mind and Body. Proper progression and regression will be applied to each individual leading to a personalized group fitness experience. This class will emphasize injury prevention and pain management above all else creating a strict rule driven class where your rep count no longer matters! • Mind Over Body: Bootcamp is for intermediate-advanced experienced individuals. This class is a compliment to Mind Over Body: Foundations but will add dynamic, high-intensity focused exercises. Boxing, kettlebells, agility, wall balls, slam balls, and battle ropes will be among the many tools used to challenge every facet of your strength and cardio. As always, this class will involve heavy cueing to help minimize risk of injury! • Bars & Bells will focus on improving the fundamentals of 4 movements including the squat, deadlift, pull-up, and shoulder press. You will learn correct form to minimize the risk of injury and pain. Individualized progressions will allow each person to follow their own path and improve at their own speed. Leave the intimidation and self-doubt at the door! • Recovery will lead you through a full body experience to relieve nagging aches and pains. You will learn basic and advanced therapeutic techniques, using simple tools, to improve your muscular and joint health. Follow along to calming music and a relaxing environment as you gain a deeper connection between your mind and body. Manage post exercise soreness and pain. Gain awareness and correct postural deficiencies that lead to injury. Develop body awareness for improved exercise form. Individualized progressions and modifications available for a personalized class.

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Introducing the newest toy in the Brain Meets Brawn arsenal! • This is not an ad. • There are several massage guns on the market ranging wildly in price and technology. I choose the Hypervolt due to its Quite Glide concept and multi level vibration frequency (30, 40, and 53 Hz). • The moment this device hits your muscles you may never be the same again. • What can the Hypervolt do for you? - Reduce pain and inflammation - Increase muscle strength & joint range of motion - Regulate blood and lymph circulation - Promote healing of acute injuries • Coming in at 3200 percussions per minute, the Hypervolt produces a strong vibration sensation that can radiate above and below the treated area. • The following video shows the thermal effects vibration frequency can have on the muscle in just 90 seconds. Note this video is of a similar product made by the same company. • https://youtu.be/ZCoN6cKAPR0 (link in bio) • We are currently offering the Hypervolt massage gun as part of our personal training program only. If you are interested in trying the device we will be offering a complimentary 1/2 hour session through MindBody. • Please stay tuned as we will soon be releasing a new service line that will give you access to the Hypervolt and many more recovery tools to help manage pain and promote recovery!

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Where are all my golfers at?!? Winter may have come early but that doesn’t mean we can’t start preparing for next year! • After some friends deconstructed my golf swing they exposed how restricted I have been through my trunk rotation bringing the club back. • Long story short, I couldn’t keep my arm straight, head down, and develop enough rotation to produce a strong swing. It felt very uncomfortable and more of a strain on my body than a natural movement. • The restricted rotation I was feeling is a result of tightness AND weakness through a chain of muscles through my shoulders, trunk, pelvis, and hips. • Remember the human body is a system that can rarely ever blame one muscle for dysfunction. Most often it is a series of tightness and weakness up and down the body that is the culprit. • When it comes to mobility and range of motion, the best place to begin is on the foam roller. As a complimentary post check out “Recovery Day: Ribcage Mobility.” Applying this exercise before will decrease tissue and muscle restriction allowing for a greater range with spinal/trunk rotation. • When performing the heavy band assisted stretch above there are a few areas of the body to focus on: • 1️⃣ Position the band above head and the body at an angle that will allow the band to pull into rotation. 2️⃣ The hand that holds the band matters. Try holding with the hand that will be coming across your body. 3️⃣ When the arm comes across the body maintain a strict, straight elbow. Actively contract the tricep muscle throughout. 4️⃣ Once rotated, actively use the shoulder blades to help twist the trunk into a deeper rotation. 5️⃣ Keep a strong and stable golf stance throughout the exercise. Don’t allow the resistance to move the feet or rotate the knees or pelvis. Maintain stability through the lower body to force tension and rotation through the trunk. 6️⃣ As the band pulls the body back into rotation begin a rhythmic breathing pattern. During the exhalation phase try to release the body into a deeper range. 7️⃣ Turn the movement into a strengthening exercise and use the core muscles, through the abdominals and pelvis, to rotate the band through much like swinging a golf club.

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Happy #melbourne So nice to enjoy blue sky and fresh air!

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An old Chinese proverb once said a loose butt is a happy butt. • The gluteal muscles can be your best friend or your worst enemy. This depends on how well you pamper and take care of them. Aside from their aesthetically pleasing nature they serve as some of the most powerful mover and stability muscles in our body. • This means a tight butt can cause restricted movement through the bones and other tissue it attaches to, most notably the sacrum. • But to place all the blame on one muscle would be ignorant. The human body is and moves as a system. The hamstrings, adductors (inner leg muscles), and paraspinals (run along the spine) all play a role on the tension placed on the sacrum. • Excessive tension leads to restricted movement leads to pain leads to increased risk of injury. • Following a simple system of massage followed by active stretching can decrease tension and provide near immediate relief. • Success is entirely dependent on tolerance. Applying direct pressure to a knot or placing your body in a deep stretch can be very intense. Start small and increase tension over time. You’ll find that your body will adapt to the pressure, decreasing the intensity, and allowing you to further increase pressure. • Follow along with the video and apply this concept to the best of your ability. • Questions, comments, concerns? Please send a DM and we’d be happy to answer any and all questions.

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spencersportsperformance. One of my favorite things!! @aminoenergy combines natural energizing a

One of my favorite things!! @aminoenergy combines natural energizing agents like green tea and green coffee extracts with rapidly absorbed free-form amino acids, including muscle-building BCAAs and arginine. I combine the collagen with the original for my morning 🏋🏻‍♀️ workout! #nutrition #recovery #buildingmuscle #athlete #sports #performance #fitness #deliberatepractice #favoritethings2019

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WARNING! Graphic pelvic movements ahead. Proceed with caution. 😅 • The key to a perfect plank is within the ability to understand and stabilize a posterior pelvic rotation. • This movement will force your gluteal and abdominal muscles to contract leading to spinal alignment and stability. • When progressing through challenging plank exercises maintaining awareness of this movement will provide guidance on progression or regression. • If the exercise becomes greater than the muscles can handle, the spine will begin to arch or extend and the pelvis will tilt forward leading to compensations through the hip flexors and low back muscles. This will also cause unwanted compression on the spine. • 1.) Begin by isolating the pelvis in a quadruped (4-point) position. You will feel your gluteal and abdominal muscles contract if performed properly. • 2.) Progress by adding single leg or arm movements to the equation. Does your pelvis maintain position or begin to arch? Do not proceed until this is under control. • 3.) Maintaining upper body and arm stability is another key (and often missed) component. Body weight should be placed directly down through arms without pushing forward. • 4.)Elbows should be directly under shoulders. Actively push down into the ground with your arms to further contract the abdominal muscles. • 5.) Using a mirror is often times the most effective way of keeping yourself honest with this exercise. Provide yourself as much feedback as possible to improve your awareness of the position. • Questions, comments, concerns? Please send a DM and we’d be happy to answer any questions you have!

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Throwback to my travels in Japan this year. It was an amazing experience to go to an NA meeting in Tokyo. The meeting was in Japanese, but I could still identify. Compassion and Love transcend language. Proof that one day we will overcome Stigma. • • • #stopstigma #japan #recovery #harajuku #addictionrecovery #stickerartist #stickermule #endthestigma #thinkglobal #streetart

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Every time you run, jump, or even step the ankles are absorbing and distributing force. For all of you FitBit users out there 10-20,000 steps per day is not unusual. That means each ankle is being stressed 5-10,000 times per day! Have you ever done that many reps with any other body part? • The ankle joint and associated muscles are the most heavily utilized, stressed parts of our body. Any other muscle or joint that receives that much activity would probably feel tight and sore the next day. Since the ankles have been doing this for years we don’t “feel” the effects therefore we don’t consider them to have been “worked out.” • Posture also plays a pivotal role in the stress placed on the ankle joint. Forward head and rounded shoulder posture can lead to a gradual weight shift forward into the toes. This will lead the calf muscles into a chronic state of activity and cause immobility in the ankle joint. • A susceptible population to this issue are women who are pregnant (and men with big ol’ bellies). The added forward weight will tend to cause a counterforce through our ankles to prevent a forward lean. Overtime the constant pressure in the toes will cause the calf muscles to tighten. This issue has painful effects on the knees, hips, and low back. • There is no “proper” tool to use when stretching the ankles. The only rule that needs to be followed is using an object that allows the toes to be elevated while the heel remains on the ground. • Lean the butt and hips back while locking the ankle in place against an object. For simplicity make sure that object is pushed up against a stable object like a wall. • Using the glute muscles on the same side ankle being stretched, slowly stand up using the glute to push the hip forward over the ankle. Make absolute sure the low back is not arching in this position. The hip joint should shift forward over the ankle joint. • Tension and a deep stretch should be felt throughout the calf muscle. Continue to use the glute muscle to maintain or increase pressure. Following the first 30-60” attempt to apply rotation L and R through the ankle joint. This can be observed in the second portion of the video.

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athletesjunction. Ready to kick off day 1 of @dxbfitnesschamp ... excited to support the

Ready to kick off day 1 of @dxbfitnesschamp ... excited to support the event once again as the official warm up & recovery partner. @hyperice @sklz @mypowerdot @rumbleroller @spidertechtape #mobility #injuryprevention #warmup #recovery #dubai #dubaifitness #crossfit #crossfitgames #mydubai #jumeirah

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Brain Meets Brawn Fitness Studio is currently looking for independent fitness instructors (personal training or group fitness) or individuals highly interested in becoming one. • We operate on contractual work allowing you to maintain creative control while setting your own hours and standards for your brand. There are no minimum or maximum requirements, teach when you want, how you want. • If you have ever been interested in starting this journey, we can help! Brain Meets Brawn has the tools to provide: • 1.) 30% off NASM personal training and AFAA group fitness certifications 2.) On-site CPR/First Aid certification 3.) Liability guidance with insurance and waiver templates 4.) Advertising and marketing to help build your brand • We stress the importance of protecting yourself as a professional and provide the safest work environment possible for you and your clients. • If someone you know may be interested in this opportunity please forward this information along. • Thank you for your time! • Please contact for more information: • Website: www.brainmeetsbrawn.net Email: brainmeetsbrawn@gmail.com Phone: 586-808-8282 Instagram: brainmeetsbrawnofficial Facebook: brainmeetsbrawn

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meghanlotus. Today I am 3 years clean, sober, and without ED. I remember when I had

Today I am 3 years clean, sober, and without ED. I remember when I had 10 days clean, I kept holding up both my hands to everyone and beaming with pride, when I would say, “DOUBLE DIGITS!!!” It was such a sense of accomplishment and I truly couldn’t believe it. I feel that all over again today. I hate looking at the picture of me, but, it is me and without the picture on the left, there is no picture on the right, nor would there be any of the blessings that come with this picture. I am so incredibly grateful for my life today. I’m so grateful for the love and support I receive and for the people who accept the love I give. The work is far from over, and I’m grateful for that too. #recovery #3years #clean #sober #withoutED grateful #love #togetherwearebetter💪

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Brain Meets Brawn is on ClassPass! • If you are a new sign-up with ClassPass they are giving 17 free credits for the first 2-weeks after registration. • Right now, BMB classes are only 1 credit to attend! • I’ll let you do the math...

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A strict lunge is one of the more difficult lower body exercises to master. It will challenge not only the strength of the lower body, but it’s ability to balance and coordinate several muscles and movements simultaneously. • Performing a lunge properly starts with body control. There is a tendency to literally lunge forward with full body weight (plus any additional weights) which will cause an impactful shearing force on the knee joint if not controlled. • We can neutralize this issue by taking a “step” forward while maintaining balance and body weight over the stance leg. Once the forward foot strikes the ground a forward lunge can occur without excessive impact and without stressing the knee improperly. • This will ultimately limit the step length of the lunge as well. When mastering an exercise we want to maintain body positioning as close to our center of gravity as possible. It will help control body posture and balance while the mechanics of the movement are processed and learned. • As technique improves a natural progression is to challenge our balance by challenging our center of gravity. But how do we know when to progress a lunge? • Following these rules will improve your awareness of the movement and know when to progress: • 1.) Forget about lunging... start in a kneeling position 2.) Maintain front foot heel pressure 3.) Maintain back foot toe pressure 4.) Bring nose over toes and feel for hamstring tension through front leg 5.) Simultaneously push down through front heel and forward with back foot toes 6.) Keep pressure forward in front leg throughout movement 7.) Move slow and give your body time to process what is happening 8.) Make corrections and repeat • Questions, comments, concerns? Send us a message and we’ll be happy to answer!

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Adding rotation at the shoulder will protect and minimize injury to the joint. The movement (specifically external rotation) decreases the space inside the joint creating a stable, closed pack position. • Think of it like this, when you hold a weight in hand and move it away from the body in any direction it gets more difficulty to hold and strains the muscles and joints. • By decreasing the space in the joint it will decrease the unwanted strain on the joint when resistance is applied • The shoulder joint can also move in ways most others cannot. This is due to it being a ball-and-socket joint and having several muscles run across in nearly every direction. • Alright enough of that... • The video highlights some popular exercises where shoulder rotation is crucial for stability and to target the correct muscles. • This post is part 1 of 4 of Rules Over Reps: gymnastics rings progression where we will continue to cover: • Part 2: abdominal compression Part 3: scapular depression Part 4: wrist joint alignment • Questions, comments, concerns? Please send a DM and we’ll be happy to answer!

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