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Toward the end of last year, I grabbed a couple of the Glute Loops by @bretcontreras1 over at @glutelabofficial. The #gluteloop has honestly been a game changer for many of my client’s glute work while performing a multitude of movements from the lying, standing, seated, quadruped, etc positions. I’m sure as many of my clients read this they are shaking their heads due to the increase in glute activity.⁣
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Since then I’ve started building a exercise library for an upcoming article. If you have the opportunity to grab a Glute Loop - do so for the price of $20-$25 from what I recall and then try some of the following movements.⁣
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NOTE: My glutes were fried after videoing many of these movements on the same day. 😂😂😂😂⁣
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#reedswellnessandfitnesstraining ⁣
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#hipthrust #hipthrustisamust #gluteactivation #gluteworkout #bootygoals🍑 #cincinnati #cincinnatifitness #cincyfit #strongrunner #injuryprevention #menshealth #womenshealth

[5 Simple Tips for Proper Gym Hygiene]⁣
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There are many pros to joining a gym yet one con that isn’t spoken on as much is the increased exposure to bacteria from sweat, gym clothes, etc. As my studio is small, it’s quite easy for me to clean the floor & equipment multiple times each day.⁣
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When you have access to a larger scale gym, it becomes a bit harder for staff to clean each equipment with respect to the number of individuals that come in & out. One way to help reduce the amount of bacteria spread is to take care of yourself with these 5 simple tips.⁣
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These tips will not only help you reduce the spread of bacteria but also prolong the life of exercise equipment.⁣
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1️⃣ Clean Your Gym Clothes: Nobody likes working out with someone who smells ripe as they’ve worn the same gym clothes multiple times in a row. Please take the time to clean your clothes after each workout to decrease the spread of bacteria.⁣
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2️⃣ Wash Your Hands: It sounds simplistic, but ask yourself if you really wash your hands before & after workouts, using the restroom, etc? You might be surprised by your response. According to the @cdcgov, you should spend at least 20 seconds washing your hands with soap. Afterward, dry with a clean towel or air dry. ⁣
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If you don’t have access to soap & water right away, grab an alcohol-based sanitizer.⁣
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3️⃣ Shower Post-Workout: There’s been many times where all I want to do after a workout is crash on the couch from exhaustion. But to decrease the spread of bacteria, it’s important to shower off as soon as you can.⁣
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4️⃣ Clean Equipment: Before & after the use of equipment, I recommend you clean the material. Why before & after? You can’t always be sure that someone within a big gym setting cleaned the equipment after they finished using it but you can be courteous to the next individual by cleaning the equipment after you use it. ⁣
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At my studio, I don’t require individuals to clean the equipment as it’s easy for me to clean the equipment each time due to the size & that I am primarily 1:1 focused.⁣
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5️⃣ Bandage: If you have open skin or an open wound, please apply a waterproof bandage to the area to prevent the spread of fungal infections.

Was chatting with a client about chicken recipes. I shared some with her and then saw @meowmeix’s post. I had to share this with you all! Check it out and go give @meowmeix a follow if you’re looking for meal and snack ideas.
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#Repost @meowmeix
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How to make chicken not suck! 🍗 (swipe to see ingredients in each marinade)
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Looking to switch up your chicken routine? I got you covered. These combos are simple and easy to whip up for the week. In the photo, I’m using my silicone, reusable, dishwasher safe @stasherbag to marinade the chicken to help cut down on my use of plastic for the environment and for me!
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What to do:
1. Combine ingredients in a bowl.
2. Place chicken and marinade a bag.
3. Marinade in fridge for 2 hours.
4. Bake for 25 min @ 450 degrees for a 7oz breast
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Below are the marinades. Each makes 1 serving, multiply for each chicken breast you have.
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Cilantro lime:
1 tbsp olive oil
1 lime
1 tsp honey
1/4 cup cilantro leaves chopped
1 clove garlic minced
Sea salt to taste
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Coconut Curry :
1/2 cup full fat coconut milk
1 tbsp red curry paste
1 tbsp curry powder
1 lime
Sea salt to tase
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Jalapeño Lime Marinade
1 lime
1 tbsp avocado oil
1-2 jalapeños, cut
Sea salt to taste
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Lemon ginger:
1 tbsp olive oil
1 lemon
1 tsp minced ginger
1/8 tsp red pepper flake
Sea salt to taste
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Inspired by sweetpeasandsaffron.com & eatthegains.com
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#cleaneating #healthyeating #nutrition #cleaneats #mealprep #chicken #foodprep # #fitfood #protein #weightloss #mealplan #paleo #meat #dinner #healthychoices #mealprepsunday #spicy #healthyfood #mealprepping #macros #chickenwings #mealprepmonday

Last week I asked individuals what one habit was that they wanted to reduce or stop. I had a ton of replies and many boiled down to one common habit: snacking at night. ⁣⁣
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Here are 8 ways to reduce and/or stop snacking at night.⁣⁣⁣⁣
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1️⃣ Drink Water: Nothing like a low-calorie way to fill the belly into thinking it’s no longer hungry. Drink up and stay hydrated. I even enjoy filling up on some sparkling water.⁣⁣⁣⁣
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2️⃣ Have A Cut Off Time: Having rules set in place helps a great deal. Try setting a window and only eating in that time frame.⁣⁣⁣⁣
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3️⃣ Eat Protein and Vegetables: By consuming protein and plenty of vegetables with your meal, your feel fuller longer.⁣⁣⁣⁣
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4️⃣ Walk: Though it’s cold currently, when it is nice out (especially when my wife and I are traveling), we love going for a walk after dinner versus just sitting around after dinner.⁣⁣⁣⁣
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5️⃣ Brush Your Teeth After Dinner: I love this one as it is a game changer for many. As soon as you finish eating, brush your teeth. Pretty simplistic! ⁣⁣⁣⁣
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6️⃣ Wait 5-Minutes: When you feel like you want a snack or that you are hungry still, wait 5-minutes by distracting yourself.⁣⁣⁣⁣
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7️⃣ Close Down The Kitchen: As soon as you finish cooking and cleaning up, shut the kitchen down and blow out the candle. When you blow out the candle, that means the kitchen is closed.⁣⁣⁣⁣
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Extra tip for the kitchen: Remove all foods from sight. As the saying goes, out of sight out of mind. ⁣⁣⁣⁣
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8️⃣ Monitor Triggers: Snacking happens when we perform absent minded activities like watching television or simply bored. Try to be more aware of what’s triggering you to want to snack late at night and alter your habits.⁣⁣⁣⁣
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➡️➡️ Tag a friend who needs these tips. 💪😁👍⁣⁣⁣
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#reedswellnessandfitnesstraining⁣⁣⁣⁣
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#healthysnacks #latenighteats #latenightfood #munchies #latenightsnack #snacking #fatloss #fatlosstips #fatlosshelp #diettips #weightlosssupport #weightlosshelp #fitnesshacks #smartsnacking #bingeeating #healthylifestyle #healthyhabit #menshealth #womenshealth #myfitnesspal @myfitnesspal

I should probably work on my #gymselfie skills. 😂😂😂⁣
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Last night I was chatting with a client & wanted to share some reminders. It’s a broad list due to lack of characters for Instagram 💪😁👍⁣
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➡️ It’s easy to get bogged down trying to find the best approach. The problem is that we end up spending so much time searching for the best approach & then preparing to take action but never take action.⁣
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➡️ Binge eating is serious. Figure it out before you place yourself on any diet. A diet will only make it worse.⁣
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➡️ It used to be said that breakfast was the most important meal of the day. It’s not. What does that mean? Basically if you‘re a breakfast person, have your breakfast. If you’re not a breakfast person, then don’t force yourself to eat breakfast.⁣
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➡️ Figure out what works best for you & your body. If you know specifically that a particular food bugs you, reduce or limit said food. Don’t do something because that’s what the current trend is.⁣
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➡️ If you decide to do said fad diet, my best advice is to stay consistent with it for a month. Individuals often try a diet or exercise program & then quit after a week or two because they didn’t see results. You have to patient & you have to be consistent.⁣
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➡️ If you cant see yourself being consistent with a specific nutrition/exercise approach, then take some time to rethink your strategy. When I work with clients, it’s all about finding the best approach for them.⁣
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➡️ If you’re goal is to lose fat, you need to eat less than your body needs. Period. In addition, incorporate strength training & eat protein.⁣
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➡️ There will never be a good time to start. If you’re going through a lot now, I guarantee you that not much is going to be different in a month or year. There will always be something. Try to find ways to make life easier as we all have the same amount of time in a day.⁣
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➡️ Don’t change everything at once. Take a close look at your current lifestyle & pick 1-2 specific things you want to work on. After a week or two of being consistent, try to add more of the previous task to your lifestyle or add a new task.⁣
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➡️ Everyone’s progress will be different.⁣
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#reedswellnessandfitnesstraining

Get ready for this @trxtraining metabolic workout 🏋🏻‍♀️. Don’t believe me? Listen to my breathing. 😂😂⁣⁣⁣
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➡️SWIPE LEFT TO VIEW EXERCISE DEMONSTRATIONS⬅️⁣⁣
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1️⃣ TRX Chest Press + Fallout⁣⁣⁣⁣
2️⃣ TRX Power Pull⁣⁣⁣⁣
3️⃣ TRX Lunges⁣⁣⁣⁣
4️⃣ TRX Alternating Plank + Reach⁣⁣⁣⁣
5️⃣ TRX Single Leg Burpee⁣⁣⁣⁣
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I forgot how much burpees suck. That’s enough for 2019 😂😂😂⁣⁣⁣⁣
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Depending on your level of fitness, aim for 3-4 sets of 10-20 repetitions with a 1 to 2-minute rest in between. ⁣⁣⁣⁣
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Enjoy!⁣⁣⁣⁣
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What’s your favorite and least favorite @trxtraining exercise? ⁣⁣⁣⁣
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My least favorite? ⁣⁣⁣⁣
➡️ burpees 😂😂😂⁣⁣⁣⁣
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Give this a try and let me know how it goes by tagging @reedswellnessfitnesstraining and using the #reedswellnessandfitnesstraining hashtag. 💪😁👍⁣⁣⁣⁣
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#runnersconnect #runchat #runnercommunity #fitnesstravel #travelfitness #cincinnati #cincy #covingtonky #cincyfitness #cincyfit #menshealth #womenshealth #trxtraining #trxworkout #trxsuspensiontraining #suspensiontraining #suspensiontrainer #fitness #ultramarathoner #marathontraining @menshealthmag @runnersworldmag #runnerspace #strongrunner @womenshealth #movement #movementculture

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

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