Coach Matt Everton

Coach Matt Everton Online custom programs geared towards your specific goals, wants and needs.

07/01/2020

🤸🏽Stabilize...
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🏋️‍♂️This month in my training I’ve been trying a new concept that I found a while ago. I’ve always wanted to try it but just never did. The idea of offsetting the weight on either side of the barbell, dumbbells, etc. I’ve been using it for bench press, squat, overhead carries and rows. I love the amount of core stability needed in every movement you do.
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🤔Why do this? First of all do not try this if you are not experienced and have great form on a regular movement. But whether your training for a sport, or just for daily tasks of life, not everything is going to always be evenly distributed weight that you pick up, push or carry. If you are carry children of different ages, if you are blocking someone coming from your right side and a weaker person to your other side. Most things in our life and sports are never equally distributed weight. Learn to control your body and the weight, don’t let your body or the weight control you.
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06/29/2020

⏱Time Under Tension...
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👊🏼This a concept I use all the time. It doesn’t have to be this movement shown but time under tension is something to definitely know and put into your training program.
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❗️The more tension you put on your muscles the more fibers will be broken down which will lead to more muscle growth with proper recovery and nutrition
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🐌 Slow your movements down, feel the muscle contracting, and go through the full range of motion. Whether its a curl, a pullup, glute bridge, or anything. Learn to slow your movements down. You will be more sore but the long term benefits out weigh the initial pain that comes after this.
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06/27/2020

👍🏼Healthy Shoulders...
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📐Very simple move to add to your workout regimen or even just a 5 minute daily dose to combat rounded shoulders and forward neck posture.
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👨‍💻👩‍💻In a day and age of phones, computers, TV etc we have to work extra hard in fighting against this forward posture that puts our shoulders in an internally rotated position, setting it up for an impingement.
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👉🏼The Prone TYI movement works muscles of the back responsible for retracting the shoulder back and down and setting that shoulder up in a much better place. The more we active these muscles, the better we will feel throughout the day!
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📤Give this a try, like, share, comment what you want to see next and DM for an affordable online training platform!
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😤Breathing Lesson...---🌬Breathing through your belly is the correct way to breathe. Many of us breathe into our chest an...
06/24/2020

😤Breathing Lesson...
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🌬Breathing through your belly is the correct way to breathe. Many of us breathe into our chest and not our stomach. This limits the amount of oxygen we can get to our lungs
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🧘‍♂️Try putting your hands on your stomach while sitting down. Breathe into your hands so they expand. Inhale for 4-5 seconds. Hold for a second. Then exhale, bringing the belly back in for 5-6 seconds. This will decrease your heart rate, stress, help you sleep at night, and make you happier
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👍🏼 If you like these types of tips on overall health please like, share, comment, send your friends etc.
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💦 Water‼️-You most likely are not drinking enough water. I recommend half your body weight in ounces. So if you weight 1...
06/23/2020

💦 Water‼️

-You most likely are not drinking enough water. I recommend half your body weight in ounces. So if you weight 100 pounds you should be drinking 50oz of water a day

-❓Why?? As everyone has heard our body is made up of about 60% water. Water will help flush out toxins, helps you burn fat, carries oxygen to cells and give you more energy. I also use it a lot with people who are trying to eat less to lose weight. It gives your body that “full” feeling when you “STARRRVVINNGGG”.

-These are just some of the millions of benefits that goes with drinking water.

-📝Tips to drink more water everyday

1. Start your morning off with 2 cups of water. It’s a great way to get ahead and energize you for the day
2. Carry a water jug with you at all times. Maybe even put times of the day you need to get to a certain level by
3. Set reminders. There are numerous apps that give you constant reminders throughout the day. (I use this trick the most 😂)
4. Drink when you are “hungry”. If you are still hungry after 20 minutes then eat
5. Understand that you will pee...a lot. Especially at first but you will feel much better. Most people’s headaches will go away, you will have more energy, and just feel better overall!

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06/22/2020

Tight hips and back ⁉️

-Try this movement (the bridge and reach) to open up your overworked hip flexors, extend and rotate that flexed spine
-Drive through the mid foot and reach over the opposite shoulder as far back as possible. Lifting the hips with the glutes not the lower back and reach as far back to create extension and rotation in the thoracic spine
-If you are thinking about doing Jujitsu (as everyone should) this is a great technique to learn when learning how to sweep out of an escape while you are on your back

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06/21/2020

CORE!
-Love this movement pattern for shoulder stability, core stability and rotation of the spine
-Note: keep you reyes on the dumbbell or weight of any kind
-Like, share and give the page a follow for more content

06/16/2020

OPEN THOSE HIPS UP!
-This is an advanced move but activates the ABDuctors like crazy. If you can not do this with a straight leg, bend the knee at 90 degrees and try it that way (reduce the size of the lever). Make sure to keep your back flat and parallel to the ground. Don’t compromise form just to get your leg around!

06/12/2020

Great rowing variation to engage more core! Elevate one arm (be creative at home) and row a DB or any kind of weight. Just balancing on 1 arm will be extremely challenging for some people

06/12/2020

Tight upper back?? Try this out☝🏼. Grab an object to lift your knee off the ground. Lay on one side and straighten the bottom leg. Bring the hands together directly in front of you and rotate your top hand to the ground on the other side while maintaining contact with the object/foam roller. The key to this exercise is to rotate your lower body (i.e. your pelvis) towards the object while the upper body moves away. This may limit your mobility for now but it will benefit you in the long term goal of achieving greater thoracic rotation and possibly open that upper back up. DON’T FORGET TO BREATHE! Breathe out as hands separate and touch the opposite side.

06/11/2020

I’m not a huge fan of the upright row because it puts the shoulder into an internally rotated position which is overdeveloped in most of us anyways. It also sets the shoulder up for an impingement. This exercise shown, known as the “Urlacer” is a great replacement that can be done seated or in a bent over position with the hips back. Drive the thumbs back first and not the elbows, and focus on using your rotator cuff to initiate the movement

🛏 💤 SLEEP!- 😴 good sleep is so important in recovery, building muscle, losing fat and overall health. Over the past 5 mo...
05/26/2020

🛏 💤 SLEEP!
- 😴 good sleep is so important in recovery, building muscle, losing fat and overall health. Over the past 5 months I have been wearing blue blocking glasses at around 6 or 7pm. These glasses block out blue light to your eyes. Blue light is fine during the day because it signals our brain to be awake and release hormones that wake us up. However as the day goes on the sun goes down and blue light should go down as well but with our phones, TVs and computers we are keeping the blue light constant and telling our body “its daytime so stay awake” even when we are laying in bed. These glasses have helped my girlfriend with her sleep and headaches and have significantly improved my sleep quality!

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