About Blog Shop

Contact

Online In-Person

About Blog Programs Online In-Person Shop

Contact

Scroll

RWFT_Online_Training_Programs_Northern_Kentucky_Cincinnati.jpg

RWFT_In-person_Personal_Training_Programs_Northern_Kentucky_Cincinnati.jpg

RWFT_Small_Group_Personal_Training_Ludlow_Northern_Kentucky.jpg

Semi-Private Class SCHedule

SUBSCRIBE

Subscribe to my newsletter to receive check-ins & updates.

Email Address

Thank you!

A recent post I wanted to reshare after chatting with a client this morning. ⁣
⁣
================⁣
⁣
“Helpppppp.....I’ve lost my motivation! What should I do?” My reply in short: get to the gym and get back on track as soon as you can.⁣
⁣
The longer the break you take from working out, eating well, or doing whatever it is that is required to reach your goal(s), the longer it is that you see results and stay motivated.⁣
⁣
Yet, when we are successful in what we are aiming to achieve, we are more apt to show up and put in the work.⁣
⁣
Therefore, consistency in performing the actions that are necessary for us to reach our goals is required to see results. ⁣
⁣
================ ⁣
⁣
PS, Gift certificates are available. Please keep this in mind as you shop for friends and family. This is a great way to help someone start their fitness journey or help someone continue their journey into the new year via online, small group, or 1:1 personal training. This might even be something you'd like for someone else to get you to save on costs. 🙂 ⁣
⁣
================⁣
⁣
PSS, Don't forget Small Group Personal Training sessions are only $150 for 10 sessions. Sessions do not expire and host a maximum of 5 individuals per session. Sessions are held:⁣
⁣
Monday: 12pm, 5:30pm, 6:30pm⁣
Tuesday: 12pm, 6:30pm⁣
Wednesday: 12pm, 5:30pm, 6:30pm⁣
Thursdays: 12pm, 6:00pm⁣
Friday: 12pm, 5:30pm, 6:30pm⁣
Saturday: 6am, 9am, 10am⁣
⁣
You may sign-up at: https://clients.mindbodyonline.com/classic/ws?studioid=470411&stype=-7&sView=day&sLoc=0 ⁣
⁣
================⁣
⁣
#fatloss #fatlossjourney #fitness #Fatlosstips #weightlossjourney #weightlosstransformation #weightloss #weightlifting #weightlosstips #nutrition #nutritioncoach #nutritiontips #workout #workoutmotivation #losingweight #menshealth #womenshealth #fitspo #fitfam #fitnessmotivation #fitnessinspiration #bingeeating #cardio #dieting #healthydiet #consistency #covingtonky #ludlowky #cincinnati

Ready to go fast and furious? Grab a pair of dumbbells that are moderately heavy. For 10 repetitions, perform 3 sets of the following exercises as fast as possible while in a controlled manner.

SWIPE TO SEE EACH EXERCISE DEMONSTRATED

1️⃣Dumbbell Deadlifts
2️⃣Dumbbell Cleans
3️⃣Dumbbell Bent Over Rows
4️⃣Dumbbell Snatches

Toss this circuit at the end of a strength training session or perform on its own as quickly as possible and with as little rest as possible in between each set.

Favorite Bodyweight Glute Exercises⁣
⁣
want to know how to build the powerhouse of the human body (aka the glutes) without building thick thighs (aka the quads). I thought I would share some of my favorite exercises that do just that. 🤗⁣
⁣
Having well-developed glutes are what many aesthetically chase after. But, strong glutes aid in athleticism, whether recreationally or professionally, and prevent many problems like knee, hip, and back pain.⁣
⁣
Long story short, performing glute exercises will not only give you a nice rump-a-dump-dump, but also aid in preventing knee, hip, and back pain.⁣
⁣
Perform 3-5 sets of low repetitions with heavy weight or high repetitions with little to not weight. This could be as little as 6-8 repetitions or as high as 30-40 repetitions of each exercise depending on your level of fitness. Be sure to squeeze the glutes at the top of each exercise for optimal muscle activation.⁣
⁣
#fatloss #fatlossjourney #fitness #Fatlosstips #weightlossjourney #weightlosstransformation #weightloss #weightlifting #weightlosstips #nutrition #nutritioncoach #nutritiontips #workout #workoutmotivation #losingweight #menshealth #womenshealth #fitspo #fitfam #fitnessmotivation #fitnessinspiration #bingeeating #cardio #covingtonky #dieting #glutesfordays #glutes #glutesworkout #cincinnati #ludlowky

Who doesn’t want to be able to say they can do an unassisted chin-up or pull-up? If you say you don’t, you’re only lying to yourself. 😁⁣
⁣
First and foremost, shoutout to @suzytheking for performing her first strict unassisted chin-up as well as @reagorc28! Super pumped for them.⁣
⁣
I’m huge fan of chin-ups and pull-ups and have them built into many of my programs for a variety of reasons.⁣
⁣
By incorporating variations into your program will help you develop the strength and motor patterns required to do a full chin- or pull-up. As there are many variations, one of my favorites is to combine both the Isometric hold with an eccentric pull-up or chin-up. This is great for the individual who can’t do a chin- or pull-up and for those who can knock out a great deal of chin- or pull-ups.⁣
⁣
In this case, I can perform the Isometric hold for anywhere between 10 and 60-seconds. Regarding the eccentric pull-up or chin-up, I can spend anywhere from 3 to 10-seconds lowering myself all the way to the ground.⁣
⁣
If you can’t do chin-ups or pull-ups just yet, remember that experience is key and you have to earn the right to do them. Do them frequently and try to incorporate this eccentric Isometric chin-up and / or pull-up into your regimen.⁣

“Be like a postage stamp - stick to one thing until you get there.” ⁣
- Josh Billings⁣
⁣
To reach a goal, you must narrow your concentration to one thing and one thing only. Seriously though. Ask yourself “what’s the one thing I can do this week so that everything else becomes easier?”⁣
⁣
Once you are successful with that one thing, then and only then should you move to the next task. Once your successful with it, then move to a new concentration of focus.⁣
⁣
Far to often, we focus on too many tasks at once and quickly fall off track. ⁣
⁣
When it comes to fat-loss, focus on one thing. That might include one of the following tasks to start with:⁣
⁣
1️⃣You track your calories via an app like @myfitnesspal ⁣
2️⃣Instead of eating out for lunch, you pack your lunch⁣
3️⃣Workout 3x per week⁣
4️⃣Maybe it’s simply adding a protein source or vegetables to each meal⁣
5️⃣Slow down how long it takes you to eat by taking 15-20 minutes instead of 5-10. ⁣
6️⃣Focus on eating up to 80% full⁣
7️⃣Eat whole foods ⁣
⁣
Pick one of those tasks and perform until you are consistently consistent. Once you have achieved your goal, then work on a new task. By focusing on one thing at a time, you are able to achieve much more over time versus overloading yourself and quickly reverting to what’s more convenient for you - your old habits.⁣
⁣
This is how so many are successful. They go narrow their focus on one thing. They do that one thing until they are so good that they can easily ignore all the things they could do and instead focus on doing what they should do.⁣
⁣
I challenge you - focus on one thing and one thing only.

10 FAVORITE HEX BAR EXERCISES ⁣⁣⁣
⁣⁣⁣
~~~~~~~~ ⁣⁣⁣
⁣⁣⁣
One of my clients just bought a Hex Bar for their basement gym. I thought I’d share a few of my favorite Hex Bar exercises. One not listed but actually should be is the Hex Bar Farmer’s Walk. You can visit my YouTube channel to see more. ⁣⁣⁣
⁣⁣⁣
~~~~~~~~⁣⁣⁣
⁣
1️⃣Hex Bar Deadlift⁣⁣⁣
2️⃣Hex Bar Squat⁣⁣⁣
3️⃣Hex Bar Bent Over Row⁣⁣⁣
4️⃣Hex Bar Staggered Deadlift⁣⁣⁣
5️⃣Hex Bar Push-Up⁣⁣⁣
6️⃣Hex Bar Overhead Press⁣⁣⁣
7️⃣Hex Bar Rollout⁣⁣⁣
8️⃣Hex Bar Floor Press⁣⁣⁣
9️⃣Hex Bar Bulgarian Deadlifts⁣⁣⁣
🔟Hex Bar Bulgarian Split Squat ⁣⁣⁣
⁣⁣⁣
~~~~~~~~ ⁣⁣⁣
⁣⁣⁣
What are some of your favorite Hex Bar movements?

Reed's Wellness and Fitness Training

630 Elm Street,

Ludlow, KY, 41016,

United States

joshuareed@reedswellnessandfitnesstraining.com

Hours

Mon 6am-7:30pm

Tue 6am-7:30pm

Wed 6am-7:30pm

Thu 6am-7:30pm

Fri 6am-7:30pm

Sat 7am-3pm

Home Blog Shop Testimonials Schedule