Fit Complex

Stop doing the kneeling pushup and start doing the elevated pushup. Oh yeah, I said it. I’ve had a few people tell me now that they are getting pain in their shoulders from doing pushups and when I asked what kind, they were kneeling. Less pain, better spinal alignment, and an overall better regression towards working up to a pushup.

#tbt shoot with @endeavorathletic when I used to be able to float! I started doing plyometrics in high school to get quicker for sports but really started taking it seriously in college for volleyball. While it requires a certain degree of strength to perform plyo’s they are a staple for my ‘recreational athletes’ out there. #better #everyday #plyometrics @ Philadelphia, Pennsylvania

Welcome to my dojo. Since many of us have made the transition to working out from home during this corona-conomy, I wanted to shed some light on creating a motivating environment for you to get moving. While we don’t have control over what’s happening, we do have control over our space at home to get us in the right headspace to move. Here are a few things I’ve incorporated: 1. Light Exposure. Find an area of your space that allows you to get some sunlight. It is guaranteed t...o put you in a better mood. Then, setup 4’x6’ of space specifically designed for movement. A bit bigger than a yoga mat. Move your couch, your coffee table, whatever you have to do. 2. Plants, Glow Lamps, or Oil Diffuser. This is a big one for me. They all purify the air killing bacteria and fungus while allowing you to set a specific mood for your practice. Oh yeah, set the mood baby! 3. Momento’s. This could be anything that reminds you of something. Maybe a medal from a race you completed, a quote that motivates you, or just something that brings you joy. I have a bunch of dinosaurs hidden around the apt. and in my plants so there’s a few of those. I also have momento’s from travel nearby because its motivation for me to keep moving. 4. A Mirror. For checking your form with the occasional flex It’s good to see yourself putting in the work while paying attention to form cues you’re following from a LIVE workout like @unitefitness or what you’ve learned through your training. 5. Equipment. Next to your space try finding a small basket you can throw any equipment in that you can tuck away when you’re not moving. I have the most difficulty with this because I need a bigger closet but keeping things neat will promote a more open environment. If you have any other suggestions I’d love to hear them so we can all start creating a better space for moving at home that motivates us during these times. Last suggestion I have, keep your workout space away from the snack cabinet. Please comment below and share your thoughts! @ Philadelphia, Pennsylvania

Sliders have always been a go to tool in my training for building core strength. Here’s a fun one to light up your core at the beginning or end of your session. 3 Rounds: 5-10 Toe to Bars (not in vid) 5 Slider Pike Walkouts... 10 Plyo Pushoffs (back to start) #core #training #strength #abs #functional #movement #movebetter #fit

SQUAD ALERT Come sweat with me at my new stomping grounds Unite Fitness. I have a lot of love for this team, workout, and community and would love for you to experience it with me. I’ll be teaching the following classes to start and Unite is offering TWO FREE INTRO CLASSES through 9/16 (Use code FriendsFree at checkout). Come through for a sweat! Tues 12PM Wed 1PM Fri 1PM ... #unitefitness #unitedwerise #coach #debut #philly #group #fitness #fitfam #sweat #cardio #strength #recovery #personal #training

Way to work PTP! Our small group Boost classes are filling up @parktowneplacepremier. Residents, find us on Mindbody and sign up for your first class free. #grouptraining #highrise #fitness #amenity #programs #functional #training #studio #workout

What happens when you put together a Body Clean, Ball Throwdown, and a Box Jump together? You get a pretty badass exercise that looks even better in slow motion. Without getting into too many specifics, this exercise has so many benefits and while difficult, it is an accumulation of three movements practiced dozens of times over the course of years. If you want to make difficult things look easy like, it takes commitment! If you are willing to learn, your body will follow.

Almost that time again... September 14th It’s going down... We’ll be releasing more info soon but mark your calendar for our second annual fitness field day event open to our following! #fitness #field #day #bootcamp #yoga #hydration #snacks #beats #outdoor #workout #wellness

Core Finisher Try this burner during your next core workout! Bonus points if you can make it through without dropping the knees! Slider Wash On/Wash Off (5 Each) 8 Slider Pike Circles (4 Each) 6 Slider Sphinx Pushups ... 4 Shoulder Taps (Each) 2 Mt. Climbers (Each) See more

This single leg cone reach is great for athletes looking to improve their dynamic stability, ankle mobility, and strengthening of the entire lower chain. Nate has been doing some tennis specific training as a supplement to his in season matches. While we’ll continue to tighten up his form, I’m really looking at his ability to balance and get a nice stretch for the posterior chain as he changes position. Nice job Nate!

A little training snippet getting ready to compete in The D10 at #franklinfield on July 20th benefiting pediatric cancer research with @b3_fitness @patbryanfitness @heelaamer! After some repeats around the track we ended with this beast of a finisher: Rounds... 5 Yard Gator Walk Pushups Maximizing our athletic performance at The D10 is crucial to maximizing funding necessary to treat the 20% of children who do not respond to traditional cancer therapies. Raise the stakes by visiting TheD10.com (Link in bio) to make a performance-based donation. One hundred percent (100%) of the funds raised support pediatric cancer research at Sloan Kettering. To date, The D10 has raised $13 million for cancer research. Please join us from the grandstands on July 20th at 10am to root us on! Hope to see you there.

We’re looking forward to hosting our weekly yoga + bootcamps this year starting this Sunday in partnership with @parktowneplacepremier. Residents, you can sign up using the portal in our bio. BYOM. See you there! #outdoor #yoga #resident #wellness #morning #stretch #amenity #programs #thefitcomplex

Left it all out @f45_training’s soft opening downtown with @b3_fitness @freyjafitnessandkickboxing today. They currently offer a two week trial for anyone that would like to try it so give it a go! #f45training #f45 #grouptraining #circuit #tabata #functional #training