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#TechniqueThursday for the last day of June is a s

#TechniqueThursday for the last day of June is a supine tricep extension

Try this:
- Start out lying flat on your back with your knees bent and your feet flat on the ground.
- Begin the exercise by holding a kettlebell or dumbbell in each hand resting on the floor beside your head. Both of your elbows should be pointing toward the ceiling.
- Simply extend both arms straight to finish with the hands pointing toward the ceiling. When you come back down for the next rep, there is no need to hit the floor. Drop down beside your eyes then extend back upward until your arms get completely straight.
- Be careful not to use your wrists at all. Keep them completely straight throughout the movement.
- The idea is to also keep your upper arm (from elbow to shoulder) completely stationary during the entire movement.
- Vary the weight and intensity based on your current routine. Some days utilize heavy weight with a low number of reps and then on others reduce the weight and increase the reps.

This is a great exercise to strengthen and define your triceps (back of the upper arm). Incorporate this into your normal routine to reduce and/or eliminate the dreaded upper arm flapping.
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#techniquethursday #getfitstayfit #getfitwithts #supinetricepextension #louisvillefitness

@thetrainingstudio, our mission is simple – to h

@thetrainingstudio, our mission is simple – to help every participant learn how to Get Fit and give them the tools to Stay Fit 💪🏼.

Fitness is a lifestyle that must include all pieces of the puzzle to achieve real results. Our combination of teaching and utilizing proper nutrition, mobility, strength training, cardiovascular conditioning and lifestyle enhancement is the perfect formula for success.

Our emphasis on functional dynamic movement patterns, core strength, balance and body stabilization has created an exciting and very successful program.

We now have something for everyone. Schedule a free consultation here: https://lp.constantcontactpages.com/su/H1YkB7F
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#getfitstayfit #getfitwithts #louisvillefitness #louisvillestrength #louisvillefitnesscoach

Thanks to all those who showed up last night @apoc

Thanks to all those who showed up last night @apocalypsebrewery 🍻! It was a great event hanging out with our coaches and workout buddies.

For #TechniqueThursday today we are introducing th

For #TechniqueThursday today we are introducing the single leg romanian deadlift (RDL) 💪🏼

Try this:
- Start out standing, holding a weight with both hands straight down in front of you. Use the left leg to start with and transfer the majority of your weight into the left heel.
- Start the exercise by hinging at the waist, leaning forward and pushing your right leg backwards. Be sure to keep your back and right leg completely straight while performing the movement.
- When finishing the movement just touch the right heel on the ground slightly keeping your pressure on the left side until you finish a designated number of reps.
- This exercise involves a significant amount of balance so take your time and focus. Always look straight ahead and during the entire movement. It is ok to bend the working knee slightly if necessary.

This is a great exercise to build strength in your hamstrings, low back and glutes. Give it a shot.
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#techniquethursday #getfitstayfit #getfitwithts #deadlift #louisvillefitness

🍺 Reminder 🍺 -- our social event with @apoca

🍺 Reminder 🍺 -- our social event with @apocalypsebrewworks is this Friday at 6PM.

We hope you’ll join us for drinks, socializing with your workout buddies, and enjoying a cool Louisville brewery.

The start to ☀️summer☀️ officially begins

The start to ☀️summer☀️ officially begins tomorrow!

Where is everyone hiking 🥾/biking 🚴‍♂️/running 🏃🏽‍♀️ in Louisville? @thetrainingstudio is setting up a *favorites* list of trails, paths, parks, etc. to visit this summer. Comment below!
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#louisvilleparks #louisvillerunning #louisvillehiking #louisvillebiking #getfitstayfit #getfitwithts

*Calling out to all runners* -- The @thetrainingst

*Calling out to all runners* -- The @thetrainingstudio run club starts back July 9th!

Come join us Saturday mornings at 7:30am in St. Matthews to meet people, try out new routes, and find motivation. This is an opportunity to see how we do things and consider joining us in 2023 to train for the KDF mini marathon.

📧 dale@thetrainingstudio.com for additional questions.
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#runclub #louisvillerunning #getfitstayfit #getfitwithts #training #louisvillerunners

We are thrilled to be hosting our next social even

We are thrilled to be hosting our next social event @apocalypsebrewworks.

You’re invited to relax and mingle with some workout buddies in a fun and entertaining setting.

Join us on Friday, June 24 at 6:00pm 💪🏼 🍻!

We spoke with Coach Susan to get her take on eatin

We spoke with Coach Susan to get her take on eating for an endurance sport - pre and post workout.

She shares the following: Eating for endurance requires carbo-loading and drinking lots of fluids ahead of time. Muscles need to be well fueled before, during, and after performance by eating carbs and small amounts of protein. For example: sports drinks, gels, banana, easily chewed and digested foods. Drinking milk and sports drinks will help rehydrate and repair muscles afterwards.

Thanks for the #wellnesswednesday tip Coach @hikensusan.
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#wellnesswednesday #getfitwithts #nutrition #louisvillefitness #getfitstayfit #coachsusan

Looking to escape the heat wave and train in a coo

Looking to escape the heat wave and train in a cool and motivating environment? That’s simple - join us @thetrainingstudio 💪🏼!

We help every participant learn how to get fit & stay fit. Our emphasis on functional dynamic movement patterns, core strength, balance and body stabilization has created an exciting and very successful program.

Visit www.thetrainingstudio.com for more information.
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#louisvillefitness #getfitstayfit #getfitwithts #louisvillestrength #fitnessstudio

Our TLAG (train like a girl) program is in full ge

Our TLAG (train like a girl) program is in full gear this summer. We love watching our girls build muscle, work on their form, and become more confident in their ability to perform exercises.

Today’s #TechniqueThursday is a prone shoulder p

Today’s #TechniqueThursday is a prone shoulder press. Try this:
- Start out lying on the floor on your stomach with your arms bent 90 degrees beside your head.
- Start the exercise by lifting your hands off the ground and extending your arms straight overhead. Leave your chin and feet on the ground.
- Finish by bringing your hands back beside your head (still off the ground).
- Repeat for a designated number of reps.
- The idea is to keep your hands as high off the ground as possible throughout the entire movement.
- As your strength increases feel free to lift your torso also off the ground to incorporate your low back into the exercise. Feet still stay on the ground.

This is a great exercise designed to increase strength in your shoulders and upper back. The posterior (back side) of the shoulder is often overlooked and neglected. Strengthening this area will enhance your posture.

Have you tried @fit3d body scanning? Fit3d body

Have you tried @fit3d body scanning?

Fit3d body scan can show you what your body actually looks like and how it is changing over time. There are so many incredible features that help you track weight loss, track body comp, and posture.

The comparison overlay feature shows how you compare to yourself and you can see how your body is changing over time.

Fit3d also tracks posture and balance - great for aesthetics and injury prevention.

Sign up for your Fit3d scan today!
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#fit3dscan #fit3d #getfitstayfit #getfitwithts #louisvillefitness

#techniquethursday for 6/2 is a Butterfly 🦋 sit

#techniquethursday for 6/2 is a Butterfly 🦋 sit-up:

- Start out lying on the floor on your back with your legs in a frog position.
- Place your feet together with the soles touching each other. Arms should be extended overhead.
- Start the exercise by swinging the arms forward and sitting up. It is very important to come up slowly lifting your spine off the ground one vertebrae at a time.
- On the way back down, make sure your low back hits first transitioning back towards the floor.
- Exhale as you raise up into the sit-up. Deliberate slow and controlled movement is important.
- As your strength increases feel free to change the hand position to create more resistance. Arms forward would be step two, then arms crossed on your chest, finishing finally with hands behind your head for the most advanced version.

This is a fantastic exercise that is designed to increase strength in your hips, low back and abdomen.

Happy National Running 🏃‍♂️ Day! We hav

Happy National Running 🏃‍♂️ Day!

We have an incredible group of runners, all part of @thetrainingstudio running club. Big shout out to all our club members who competed in several races throughout the spring season 👏🏻.
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#nationalrunningday #getfitstayfit #getfitwithts #louisvillerunning #runningclub

Today we are remembering all of those that served

Today we are remembering all of those that served and died for our country 🇺🇸 and our freedom.

From all of us at @thetrainingstudio, may today be restful, peaceful, and filled with sweet memories made with family & friends!

5/26 #TechniqueThursday --> One arm row Try this:

5/26 #TechniqueThursday --> One arm row

Try this:
- Start out standing with a staggered stance (left foot forward). Your center of gravity should be on the left foot. Push your hips backwards as you lean over with a flat back. Place your left hand on your left knee to support your back.
- Start the exercise by holding some kind of resistance in your right hand. This could be a milk jug, kettlebell or dumbbell (anything with some kind of weight). Pull the right arm upward until the elbow reaches the torso then tuck the elbow towards your spine.
- When you drop the weight back down make sure to keep your shoulders level. Do not let the right shoulder drop down.
- The primary muscle groups being used are the lats (upper back) and the shoulders.
- Perform a designated number of reps on each side.

Use this exercise to increase the strength in your upper body and enhance your posture. This is often an overlooked area that needs attention.
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#techniquethursday #getfitstayfit #getfitwithts #louisvillefitness #louisvillestrength #onearmrow

Tuesday’s 5/24 Tip is from Coach Zach 💪🏼

Tuesday’s 5/24 Tip is from Coach Zach 💪🏼

Q: What should clients do on rest days?

A: Rest, eat, sleep, and move! No need to overcomplicate this one. When you’re taking a recovery day, do just that. Light movement such as walking, or a scenic bike ride will help keep the blood flowing and provide damaged muscles the nutrients needed to recover. Outside of that, be sure to give your body adequate sleep and consume the macronutrients needed to rebuild.
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#getfitstayfit #tuesdaytip #getfitwithts #louisvillefitness #coachzach #recovery #coachestip

Check out these women with Incredible form and str

Check out these women with Incredible form and strength. We love watching our clients become more confident in what they can accomplish 👏🏻.
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#strongwomen #getfitwithts #getfitstayfit #louisvillefitness #louisvillestrength #groupclasses

Today’s #TechniqueThursday is a Plyo lunge Try

Today’s #TechniqueThursday is a Plyo lunge

Try this:
- Step forward with a long stride making sure your feet are hip width apart. Sometimes it helps to place your arms directly out from your shoulders to maintain good balance.
- Start the exercise by pivoting forward slightly at the waist placing the majority of your weight into the front heel, then bend both knees to eventually drop the back knee to the ground.
- Just barely tap the back knee on the ground, making sure that your weight is primarily distributed into the front heel.
- Then jump straight up switching legs in the air (weight still in your front heel).
- Drop back down with the other leg out front and jump again switching feet before you land.
- Never let your front knee travel forward past your toes, try to keep it aligned with your front ankle while in the bottom position.
- It is not absolutely necessary to touch the back knee on the floor when you are starting out, especially if you have pain or discomfort. It is however important to work towards full range of motion to eventually get to the floor.
- The primary muscle groups being used are the hamstrings, glutes and quads.
- This is an intermediate to advanced exercise that requires significant coordination and baseline strength. Please take some time to master the basic, forward and reverse lunge before venturing to the plyo lunge.

Use this great exercise to increase your total body functional strength. It is important to teach your body how to work together as a whole. As previously stated, please take some time to build a baseline of strength in your lower body with other lunges variations before trying this.
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#techniquethursday #getfitwithts #getfitstayfit #louisvillefitness #louisvillestrength #plyolunges

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