Skip to content

Building Strength & Confidence

CALL

EMAIL

eva@konquerfitness.com.au

Tag: dieting

Nothing Found

Dont worry&hellip it happens to the best of us.

Back to Home PageBack to Home Page

Facebook

Facebook

Instagram

evathekonqueress

<img class="lazyload" src="https://konquerfitness.com.au/wp-content/uploads/sb-instagram-feed-images/evathekonqueress.jpg" alt="Perth's Friendliest Trainer" width="50" height="50">

𝗦𝗛𝗢𝗨𝗟𝗗 𝗬𝗢𝗨 𝗔𝗥𝗖

𝗦𝗛𝗢𝗨𝗟𝗗 𝗬𝗢𝗨 𝗔𝗥𝗖𝗛 𝗬𝗢𝗨𝗥 𝗕𝗔𝗖𝗞 𝗗𝗨𝗥𝗜𝗡𝗚 𝗧𝗛𝗘 𝗖𝗛𝗘𝗦𝗧 𝗣𝗥𝗘𝗦𝗦?⁣
⁣
If you’ve ever seen a powerlifter perform a bench press, you would have noticed the crazy arch they put into their back when setting up the lift.⁣
⁣
But should you be doing the same?⁣
⁣
Well, the answer is yes and no…⁣
⁣
Yes, you do want to have an arch in your back…⁣
⁣
But it doesn’t need to be anywhere near as extreme as what you’d see a powerlifter do.⁣
⁣
The reason powerlifters put such a massive arch in their backs is because it helps them generate a great amount of power, which is what they need to push out that one big heavy lift.⁣
⁣
The big arch reduces the distance the bar needs to travel, as well as allowing the lifter to recruit as many muscles as possible and get their body as stable as possible… ⁣
⁣
All of which can be very handy when you’re trying to push your limits in a competition.⁣
⁣
However, unless you are a competitive powerlifter, there really is no need to get so extreme with the arch.⁣
⁣
Yes, an arch in your back during a Bench Press / Chest Press is a good thing…⁣
⁣
It helps protect your shoulders from rounding forward during the the movement, reducing the chances of feeling pinching or discomfort in the shoulders during the exercise.⁣
⁣
But unlike a competitive powerlifter, you’ll likely only need about 2 to 3 fingers in height under your shoulder blades, which can be easily achieved by gently pulling your shoulders down away from your ears and towards your bum when you set up for your first rep.⁣
⁣
𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗼𝗳 𝗮𝗻 𝗮𝗿𝗰𝗵 𝗱𝗼 𝘆𝗼𝘂 𝗽𝘂𝘁 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗮𝗰𝗸 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂 𝘀𝗲𝘁 𝘂𝗽 𝗳𝗼𝗿 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀 / 𝗖𝗵𝗲𝘀𝘁 𝗣𝗿𝗲𝘀𝘀?⁣
⁣
𝗟𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀 𝗯𝗲𝗹𝗼𝘄.⁣
⁣.
.
.
#ChestPress #BenchPress #PushDay #ChestWorkout #FitnessVideo #TrainingTips #TrainingAdvice #GirlsWhoLift #GetFit #WorkoutAdvice #FitnessMotivation #TrainSmarterNotHarder #PersonalTrainer #PerthFit #PerthFitfam #PerthFitness #PerthPT

𝗖𝗢𝗡𝗩𝗘𝗡𝗜𝗘𝗡𝗧 𝗚𝗥𝗢𝗖𝗘𝗥𝗜𝗘𝗦 𝗙𝗢𝗥 𝗤𝗨𝗜𝗖𝗞 & 𝗛𝗘𝗔𝗟𝗧𝗛𝗬 𝗟𝗨𝗡𝗖𝗛𝗘𝗦
If lunch was a family member, it would be the awkward middle child.
Unlike breakfast and dinner which are often prepared and consumed at home, lunches tend to be eaten out of the home at workplaces, cafes, restaurants, on the go… and that’s if they’re not entirely overlooked in the mindset of a busy workday.
Unfortunately, brushing off lunch can negatively impact your physical, mental and emotional health.
Without a healthy lunch, your body and brain miss out on the midday energy and nutrient boost they need to keep working efficiently through the afternoon.
But what if you’re the kind of person who hates cooking, tends to leave their lunch at home, or doesn’t have the time to prepare a wholesome feed?
These easy and convenient groceries are here to help…
🥕 𝗥𝗘𝗔𝗗𝗬-𝗧𝗢-𝗚𝗢 𝗩𝗘𝗚𝗘𝗧𝗔𝗕𝗟𝗘𝗦 🥕
Microwavable frozen vegetable bags, salad greens, shredded salad vegetables, pre-prepared bite-sized vegetables, canned vegetables, pre-cut vegetables.
🍗 𝗤𝗨𝗜𝗖𝗞 & 𝗘𝗔𝗦𝗬 𝗟𝗘𝗔𝗡 𝗣𝗥𝗢𝗧𝗘𝗜𝗡𝗦 🍗
Smoked salmon, low-fat canned tuna and sardines, frozen edamame, cottage cheese, roasted chicken, canned Pulses (lentils, chickpeas, beans), sliced roasted turkey and beef.
🍚 𝗛𝗜𝗚𝗛-𝗙𝗜𝗕𝗥𝗘 𝗖𝗔𝗥𝗕𝗢𝗛𝗬𝗗𝗥𝗔𝗧𝗘𝗦 🍚
Wholegrain wraps, canned Pulses (lentils, chickpeas, beans), wholegrain crackers, frozen wholegrain pouches, canned corn, wholegrain cups/pouches, lightly dressed pre-prepared wholegrain salads.
#QuickAndEasyMeals #HealthyLunch #WorkLunch

Need some motivation to get your health, fitness a

Need some motivation to get your health, fitness and well-being on track?⁣
Don't have the time or capacity to take on a big commitment right now?
𝗚𝗘𝗧 𝗜𝗡𝗦𝗣𝗜𝗥𝗘𝗗 𝗕𝗬 𝗧𝗔𝗞𝗜𝗡𝗚 𝗢𝗡 𝗢𝗡𝗘 𝗢𝗙 𝗧𝗛𝗜𝗦 𝗪𝗘𝗘𝗞'𝗦 𝟯 𝗠𝗜𝗡𝗜 𝗛𝗘𝗔𝗟𝗧𝗛, 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 𝗔𝗡𝗗 𝗪𝗘𝗟𝗟-𝗕𝗘𝗜𝗡𝗚 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘𝗦...⁣
⁣
🥤 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲: Track your beverage intake (type and amount) each day, and review at the end of the week.
⁣
⏲️ 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲: Pick an upper-body, lower-body and core exercise, and test how many repetitions you can do in 1 minute.
⁣
📝 𝗪𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲: ⁣Part #1: Write a list of everything you need to do. Continue to add to the list as things come to mind during the week.
⁣
𝗪𝗵𝗶𝗰𝗵 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘄𝗶𝗹𝗹 𝘆𝗼𝘂 𝗯𝗲 𝘁𝗮𝗸𝗶𝗻𝗴 𝗼𝗻 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸?
#MondayMotivation #WeeklyChallenge #DrinkSmart #FitnessTest #BrainDump

"𝙃𝙤𝙣𝙚𝙨𝙩 𝙨𝙚𝙡𝙛-𝙧𝙚𝙛𝙡𝙚𝙘𝙩𝙞𝙤𝙣 𝙤𝙥𝙚𝙣𝙨 𝙮𝙤𝙪𝙧 𝙢𝙞𝙣𝙙 𝙩𝙤 𝙧𝙚𝙥𝙧𝙤𝙜𝙧𝙖𝙢𝙢𝙞𝙣𝙜, 𝙘𝙝𝙖𝙣𝙜𝙚, 𝙨𝙪𝙘𝙘𝙚𝙨𝙨 𝙖𝙣𝙙 𝙛𝙧𝙚𝙚𝙙𝙤𝙢." — 𝙑𝙞𝙠𝙖𝙨 𝙍𝙪𝙣𝙬𝙖𝙡
5 minutes of reflection can change your week... or even your life!
⁣
Yet how many of us take the time to really take stock of the week just gone?⁣
⁣
Taking just 5 minutes to reflect gives you the opportunity to break the cycle of mindlessly moving from day to day, week to week, month to month, and proactively influence the upcoming week, months and even years.⁣
⁣
𝗧𝗔𝗞𝗘 𝟱-𝟭𝟬 𝗠𝗜𝗡𝗨𝗧𝗘𝗦 𝗔𝗡𝗦𝗪𝗘𝗥 𝗧𝗛𝗘 𝗙𝗢𝗟𝗟𝗢𝗪𝗜𝗡𝗚 𝟯 𝗤𝗨𝗘𝗦𝗧𝗜𝗢𝗡𝗦.⁣
⁣
𝘞𝘩𝘪𝘭𝘦 𝘵𝘩𝘦𝘴𝘦 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘢𝘳𝘦 𝘢𝘪𝘮𝘦𝘥 𝘢𝘵 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘺𝘰𝘶 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩, 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘸𝘦𝘭𝘭-𝘣𝘦𝘪𝘯𝘨, 𝘵𝘩𝘦𝘺 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘣𝘦 𝘢𝘱𝘱𝘭𝘪𝘦𝘥 𝘵𝘰 𝘢𝘯𝘺 𝘢𝘳𝘦𝘢 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶'𝘳𝘦 𝘸𝘢𝘯𝘵𝘪𝘯𝘨 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘢 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘤𝘩𝘢𝘯𝘨𝘦 𝘪𝘯.⁣
⁣
▪️ 𝟭. 𝗪𝗵𝗮𝘁 𝘄𝗮𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝘂𝗿𝗶𝘁𝗲 𝗺𝗼𝗺𝗲𝗻𝘁 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗽𝗮𝘀𝘁 𝘄𝗲𝗲𝗸 𝗮𝗻𝗱 𝘄𝗵𝘆?
▪️ 𝟮. 𝗪𝗵𝗮𝘁 𝗵𝗮𝗯𝗶𝘁, 𝗯𝗲𝗵𝗮𝘃𝗶𝗼𝘂𝗿 𝗼𝗿 𝘁𝗵𝗶𝗻𝗴 𝘄𝗼𝘂𝗹𝗱 𝗹𝗶𝗸𝗲 𝘁𝗼 𝘁𝗿𝘆 𝗽𝘂𝘁𝘁𝗶𝗻𝗴 𝗮 𝘀𝘁𝗼𝗽 𝘁𝗼 𝗻𝗲𝘅𝘁 𝘄𝗲𝗲𝗸?
⁣
▪️ 𝟯. 𝗪𝗵𝗮𝘁 𝗻𝗲𝘄 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗵𝗮𝗯𝗶𝘁, 𝗯𝗲𝗵𝗮𝘃𝗶𝗼𝘂𝗿 𝗼𝗿 𝘁𝗵𝗶𝗻𝗴 𝘄𝗼𝘂𝗹𝗱 𝗹𝗶𝗸𝗲 𝘁𝗼 𝘁𝗿𝘆 𝗻𝗲𝘅𝘁 𝘄𝗲𝗲𝗸?
For some extra accountability, you can post your answers in the comments, or simply let me know that you've completed the reflection below.⁣
#MonthlyReflection #MonthlyReview #Reflect

Load More… Follow on Instagram

Hours & Info

Level 1/456 Fitzgerald St,
NORTH PERTH WA 6006
Unit 1/7 Cobbler Place
MIRRABOOKA WA 6061

0423 379 523

eva@konquerfitness.com.au

Mon, Wed, Fri: 6:00-7:00pm
Tue, Thur: 1:00-7:00pm

Personal Trainer WordPress Theme Konquer Fitness