Forge Fitness

Forge Fitness Online Fitness Trainer

SAVE + SHARE with a friend in need!👊🏼🤙🏼What’s one big rock that has brought you the MOST progress⁉️Tell me in the commen...
08/06/2021

SAVE + SHARE with a friend in need!👊🏼🤙🏼

What’s one big rock that has brought you the MOST progress⁉️Tell me in the comments below!👇🏼👇🏼

SAVE + SHARE with a friend in need!👊🏼🤘🏼How many days do you train each week⁉️ Tell me in the comments below!👇🏼👇🏼
07/29/2021

SAVE + SHARE with a friend in need!👊🏼🤘🏼

How many days do you train each week⁉️ Tell me in the comments below!👇🏼👇🏼

SAVE + SHARE with a friend in need!!🤙🏼👊🏼
07/21/2021

SAVE + SHARE with a friend in need!!🤙🏼👊🏼

SAVE and SHARE with a friend in need!👊🏼🤙🏼
07/14/2021

SAVE and SHARE with a friend in need!👊🏼🤙🏼

In my natural habitat
07/12/2021

In my natural habitat

What’s your favorite rep range to train in?? Tell me in the comments below!👇🏼👇🏼FOLLOW, SAVE and SHARE with a friend in n...
06/29/2021

What’s your favorite rep range to train in?? Tell me in the comments below!👇🏼👇🏼

FOLLOW, SAVE and SHARE with a friend in need!🤙🏼👊🏼

Just a couple guys being dudes
06/21/2021

Just a couple guys being dudes

Tis the szn
06/14/2021

Tis the szn

Never met a menu I didn’t like
06/07/2021

Never met a menu I didn’t like

⛰HILL SPRINT SZN⛰With warmer weather FINALLY upon us, it's time to dust off the old track shoes and get to work!Hill spr...
05/19/2021

⛰HILL SPRINT SZN⛰

With warmer weather FINALLY upon us, it's time to dust off the old track shoes and get to work!

Hill sprints are a great workout to throw into your rotation BEFORE you go full throttle on the track! If you've been cooped up indoors all winter (like me) you probably haven't been running at higher intensities for a few months now. And what do you think happens when you go from no running to MAX INTENSITY 100 meter sprints at the first sight of Spring? Probably not the best idea if you want to continue sprinting past that first session back🤔

It'd probably better to ease back into it and get your legs accustomed to some higher intensity running before going all out, right?✅

That's why hill sprints are the perfect gateway back into the sprint game. The hill creates increased resistance, which FORCES you to go slower and focus more on proper running mechanics.

On top of that, hill sprints improve the body's ability to recover from high power output in less time🙌🏼

This is accomplished by working the fast twitch muscle at max intensity for a short period of time. We then rely on the aerobic system to recharge the fast twitch fibers. This trains our body to recover from bouts of higher power output quicker with less rest time before the next rep.

We are specifically targeting the fast twitch muscles with hill sprints, so we want to keep duration on the shorter side - around 10-12 seconds/rep.

⚡️Hill Sprint Workout⚡️
➖Work: 10-12s/rep @ MAX intensity
➖Rest: Until HR hits 130-140 BMP
➖Reps: Start slow (5 reps) and SLOWLY build up over time (10-15 reps/workout)

If you don’t have any hills in your area, you can swap out hill sprints for a cardio machine of your choice capable of high resistance (incline treadmill, spin bike, fan bike, etc.)

Give these hill sprints a shot and let me know what you think❗️

Shoot me a DM or comment below if you have any questions❗️

FOLLOW, SAVE and SHARE with a friend in need!🤙🏼👊🏼

Just hanging out🤙🏼
05/17/2021

Just hanging out🤙🏼

Everyone has different area's of their life that they prioritize.These will probably change over time depending on your ...
05/10/2021

Everyone has different area's of their life that they prioritize.

These will probably change over time depending on your individual journey through life.

We naturally get better and improve in those area's we prioritize and consistently squeeze into our schedule and WORSE at the activities that fall to wayside - especially as free time becomes more scarce as we get older and become adults with more responsibilities.

Work, significant others, kids, social obligations - that's ~90% of your time right there - those are your current major priorities.

But, what are YOU doing with that other 10%❓

This is time that could be used working on a goal outside of your normal routine.

The area's you want to improve might be the LAST thing someone else would ever even begin to care about.

And that's great - that's what makes each of us different and unique.

But, I think it's important to do SOMETHING that brings you joy outside ALL of your day-to-day obligations.

My guess is that MOST PEOPLE fill that 10% of free time with some combination of Netflix and social media🤯

And I get it, we all need time to decompress and do NOTHING.

But, how much time do you actually need for that❓
Do you think you're spending maybe a little more time doing that then necessary❓

My guess is yes.

Why don't we spend a little more time focusing on the things that make us feel accomplished?🤔

There is so much to be gained, both physically and emotionally, by dedicating a chunk of your time to bettering yourself or doing something you love, even if you only have one free hour to spare each week💪🏼

🔑Take charge of your life and live it proactively.
🔑Reconnect with and make MORE time for the people and activities that bring you joy.
🔑Make LESS time for those people and activities that bring you down.

If you had all the time in the world - what would you like to spend MORE of your free time doing❓❓

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Beverly, MA

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