Exercise of the week, a mobility challenge, and my favourite post from the week.

Also, check out my article this week for Muscle & Strength!

TFM WEEKLY NUT This week's highlights and best content in a nutshell G'day! Hope you've all had a great week and an even better weekend! Straight to it today.... TFM PICK OF THE WEEK The most value-driven piece of content you can not afford to miss This week I've had an article featured in muscleandstrength.com. For anyone interested in building muscle this is a must read. It's a little deep into the science in places, but if there's one thing you should understand from it is that there are three different mechanisms that you should be trying to capitalise on in your training. I included an easy to understand table that should help to inform your training. Click the pic to access the article. TFM SHARE OF THE WEEK A client sharing their own success or progress that deserves recognition This is TFM client Hannah who posted this great picture on Monday. The same day she also posted a MASSIVE personal best on pull-ups. I'm impressed with how Hannah has made massive improvements in her strength, and even with a few weekends away I think you'll agree the abs are starting to show! You can follow Hannah on her TFM journey and see her impressive aerial and pole routines HERE. EXERCISE OF THE WEEK Here are two slider press-up variations for you to try. These moves combine core training with a big challenge to the chest, shoulders and triceps.If you don't have fitness sliders, you can purchase furniture sliders off Amazon for about the price of a starbucks coffee!  To make these easier drop down to your knees. Make harder by elevating your feet, using a weighted vest, or even having a partner press down on your back slightly on the way down. MOBILITY CHALLENGE This prone dowel lift is an excellent opener for your upper body, but also a good test of your shoulder external rotation. Try this before your next upper body workout, with the test being; CAN YOU DO THIS WITHOUT THE DOWEL TOUCHING THE BACK OF YOUR HEAD? Don't let your chest lift, and keep your forearms relatively perpendicular to the floor. If you can't it's probably a sign you really need to work on your shoulder range of motion a little more. If you need any direction feel free to reply to this email. Yours in strength and health, Gareth   THE FITNESS MAVERICK COACHING PROGRAM Copyright © 2018 The Fitness Maverick, All rights reserved. You are receiving this email because you have opted in to receiving emails from The Fitness Maverick. Our mailing address is: The Fitness Maverick Market Street South Melbourne Melbourne, Victoria VIC 3205 Australia Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list.

[New post] Thank you for your votes!

ACE MORGAN FITNESS posted: "Thank you to everyone that voted for me! Best personal trainer! " Respond to this post by replying above this line New post on ACE MORGAN FITNESS Thank you for your votes! by ACE MORGAN FITNESS Thank you to everyone that voted for me! Best personal trainer! This post is ad-supported ​ ACE MORGAN FITNESS | December 3, 2018 at 11:51 am | Categories: Uncategorized | URL: https://wp.me/p1cD57-Wf Comment    See all comments Unsubscribe to no longer receive posts from ACE MORGAN FITNESS. Change your email settings at Manage Subscriptions. Trouble clicking? Copy and paste this URL into your browser: https://acemorganfitness.wordpress.com/2018/12/03/thank-you-for-your-votes/ Thanks for flying with WordPress.com

TFM Weekly Highlights

free macros calculator, abs training, and more.

TFM WEEKLY NUT This week's highlights and best content in a nutshell For today's newsletter, I thought I would introduce you to my new approach to content for 2019. Yes it's a little early talking about new years resolutions, but the sooner you start the sooner you build a new habit, right? My coaching style has always been to give the biggest bang in the smallest amount of time. I cut out 'randomness', and bring meaning and purpose to my client's training and nutrition. That's why it produces measurable results.  In 2019 my goal is to provide the same with my content. From my writing for various websites and magazines to a simple post on social media, it needs to provide the most information, meaning, and purpose in as little time as possible.  That's where this new style of newsletter comes in. Instead of weekly 'randomness' from me (albeit useful stuff...hopefully!!), this new format will be a simple highlights reel from the previous week. Much shorter, much simpler, and you pick what interests you and what doesn't. I hope you like the new format. Yours in strength and health, Gareth TFM PICK OF THE WEEK The most value-driven piece of content you can not afford to miss I developed THIS easy to use online calculator to find the EXACT calories and macros YOU need to hit your body goals. I can guarantee you will not find a more accurate calculator on the net, that determines your macronutrient recommendations based on the most up to date research. I'm always adjusting my client's macros when I need to, as it's just as much of an art as it is an exact science. But the numbers you'll get from this are a fairly accurate starting point (note: please do not add your email address in on this page as you are already on my mail list). Click the pic to access. TFM SHARE OF THE WEEK A client sharing their own success or progress that deserves recognition Holly has been a part of the TFM family for just 5 weeks now. Whilst I'm sure you will agree that Holly was in aspirational shape before starting the program, this 4.5 week progress picture she shared earlier this week really showed next level progress. Can you believe she was hesitant to share this!? You can follow Holly on her own fitness journey on Instagram HERE. TFM ARTICLE OF THE WEEK The most read article from the week Your body doesn't care how hard you sweat, how hard you've worked, or how sore you are, unless you're sending it the right messages. The abdominal muscles are exactly the same as any other muscle in that respect. Check out THIS article I wrote for Breaking Muscle. EXERCISE OF THE WEEK Goblet Squat 28's. Try this pretty brutal lower body exercise as an effective finisher to your next leg workout. Goblet squats are a suitable lower body exercise even for complete beginners, since where the load is placed allows even the most squat 'handicapped' to achieve good depth. Use the 28's method as a muscle building technique, or part of a fat loss protocol. Yours in strength and health, Gareth   THE FITNESS MAVERICK COACHING PROGRAM Copyright © 2018 The Fitness Maverick, All rights reserved. You are receiving this email because you have opted in to receiving emails from The Fitness Maverick. Our mailing address is: The Fitness Maverick Market Street South Melbourne Melbourne, Victoria VIC 3205 Australia Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list.