Raymond Gardinier

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Newport, KY
Raymond Gardinier

Raymond & Lindsey Gardinier own and operate Reborn Nutrition and Fitness - an online nutrition and fitness consulting company. Coach

12/18/2021

The number of days that you can commit to consistently will dictate which split is ideal for you.

You can get a lot done with any of these different splits and I honestly don’t think one is better than the other for the average person - whether you’re weight training to just maintain muscle mass/strength or trying to add some size.

I’ve had a lot of success with full body workouts several days per week, upper/lower body splits, push/pull splits, and even just going in the gym and doing a mix of everything for several months.

What matters most is that you get up and do something.

And of course nutrition, especially if you’re trying to change your body composition whether it be lose bf, add muscle, tone up, etc 💪.

How many days a week do you currently train? Let me know in the comments!!

12/02/2021

The dead bug is a great exercise to work on core strength while also incorporating movement of the arms & legs.

It’s also a nice alternative to planks as it challenges trunk stability with extremity mobility, a bit more functional than a static plank hold.

This version of the dead bug creates a greater stability challenge for core due to the extension of the legs placing more torque on the trunk.

The straighter your knees are or the lower you bring your legs to the ground, the greater the challenge it is for your core to engage & keep everything tight.

It’s important to maintain an activated core, belly button drawn to floor or table, & lower back flat throughout the entire movement.

If you feel your back beginning to arch or extend off the floor, you’re most likely losing tension & stability.

If that’s the case 👉 break up the exercise into smaller sets or modify by bending your knees until you’re able to maintain activation of the core throughout the entire exercise.

🔑 Core Key Points:
1. Flatten low back into table
2. Posterior tilt pelvis
3. Abs and glutes activated

🔑 Lower Extremity Key Points:
1. Maintain core activation
2. Lower one leg to the floor or table with control
3. Knee should be straight, with heel hovering over ground

11/08/2021

Health is the greatest possession ❤️

11/03/2021

Huge congrats to this woman for crushing the Flying Pig Marathon this past weekend in Cincinnati!

She set a goal to run it sub 4-hours & did just that 😎.

11/01/2021

Most injuries happen because the body has been asked to tolerate a certain amount of force that it can’t tolerate.

If we trained into our 40s, 50s, 60s, 70s, & 80s these injuries wouldn’t happen at the rate they do today. Quality of life would be night & day for most people.

Don’t let these age related & debilitating things negatively impact your quality of life….because they don’t have to. With proper resistance training technique & instruction quality of life can be turned around quickly.

10/30/2021

Exercise for me is a powerful & potent mood booster.

Everything we do from the time we wake up until we lay back down at night requires our bodies to move.

We move to get out of bed, pick up & carry the little ones, put on clothes, drive to work, go up/down stairs, etc.

These are tasks we don’t have to think twice about.

They require very little focus, & for most of us, something we multi-task with.

Now imagine how the day would start or how much longer it would take if it was a struggle just walk without pain radiating down the back of the leg - the feeling of a strong cramp that doesn’t go away.

My point is that the physical side has a significant impact on the mental side.

Seems like there's too much 'reaction' in the world today. And not enough 'proaction'.

Problems that could’ve been prevented or resolved in 4 weeks are still slowing ppl down 3-4 months later.

And it's at this point when the situation at hand becomes less physical but more mental.

What's your choice of exercise? 😎

10/29/2021

Back Workout

The back is one of my favorite areas to workout - and it’s an area that I believe can never be too strong.

Here is a solid back day routine with sets and rep ranges focused more on building muscle rather than strength.

I think compound movements are better in the beginning of a workout so that full attention can be devoted to that ‘larger body’ exercise.

And for those who are starting out or still getting used to these types of movements with weight, I always suggest isolating these exercises by themselves rather than throwing them into a superset.

This will allow full attention to be given to the particular exercise, minimizing poor mechanics and injury risk.

The last three exercises are meant to be mixed into a superset, meaning complete:
* 1 set of 12 reps of the landmine row
* 1 set of 12 reps of the neutral grip lat pulldown
* 1 set of 12 reps of the close grip cable row
*Rinse and repeat for 3 more rounds*

10/28/2021

Long-term satisfaction comes from the process of evolving - the process of getting better at something.

Chasing after the reward is just chasing after the bait.

Which is fine, so long as you understand that it’s the process of chasing after the bait that forces us to evolve.

And it’s this evolution, & not the rewards themselves that really matter to us deep down.

The focus shouldn’t be on an end goal (reward).

The focus should be on making sure that you’re always working towards bettering yourself.

Always working towards constant & never-ending improvement with your health, in your relationships, career, family, & everything else that is meaningful to you.

So I’m curious, what’s a main focus of yours that you’re currently working on?? Let me know in the comments!

10/27/2021

The habits you have in your life right now don't have to be permanent.

But to get rid of bad ones & create good ones, you need to understand how they work & then make the decision to change.

Instead of trying to stop something cold turkey, or start something using pure willpower, think about changing the 'before' & 'after' or the 'trigger' & the 'reward'.

If your goal is to be healthy & every night you find yourself tearing into snacks out of boredom (trigger), find something else to satisfy that trigger - a walk, calling a friend, game, etc. (reward).

10/25/2021

8 Reminders...

It's easy to get caught up in the day to day grind & more often than not distracted from ‘the path’.

Whether it’s the unplanned & spontaneous events that need our attention sooner rather than later.

Or the endless amount of information available at our finger tips, which is more often than not conflicting & confusing.

Losing focus from time to time is inevitable.

And while we all have our own goals & our own paths, there are some universal truths that can be applied along the way.

Here are 8 principles that I live by each day that have allowed me to stay focused & healthy even when the days get long & times get tough that I believe can help others do the same.

1. We age not by years, but by actions & emotional reactions.

2. Eat when hungry - not within an 8 hour window or 5 times a day.

3. Exercise to be healthy - both physically & mentally.

4. It can be helpful to sometimes start taking care of yourself before taking care of anyone else.

5. Eat fresh foods.

6. Learn how to deal with being uncomfortable sometimes and be honest.

7. Plan tomorrow today. Don't worry about planning for the entire week. Just focus on getting ready for tomorrow.

8. We will evolve one day.

Which one is most helpful? Let me know in the comments.

10/22/2021

Sometimes doing something for purely “selfish” reasons can actually serve others.

An easy way to see it - here’s what I mean ⬇️

Imagine someone dancing. And they’re the only person on the dance floor.

They don’t care if anyone else is dancing with them. They don’t care if others see them or not.

They’re dancing because they want to have fun.

A few people see how much fun this dancer is having. So they decide to join in.

Then, more and more people rush to the dance floor.

Next thing you know, you have a room full of people having the time of their lives.

But a lot of those people would have been too scared to dance by themselves.

It took the one dancer who was doing it for themself to give permission to others to join in.

It’s the same thing when it comes to your goals.

When you achieve your goals and dreams, it can give others permission and inspiration to pursue their dreams.

This is especially true when it comes to fitness.

Many people find getting in shape is the best way to be a good role model.

So consider, how might achieving your goals inspire someone else?

What if people need someone else to “go first” to show others what’s possible?

So even though it may look like whatever you’re doing isn't for anyone else...

It’s not.

Others will thank you 🙏

Address

Newport, KY
41071

Telephone

+15135491834

Website

http://rebornnutritionandfitness.com/

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