#cincinnatifitness

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As challenging as it is to bang out some well-executed bear crawls, the “closing” phase of each stride (where the hip of the back leg closes to ~90°, bringing the knee toward the stationary arm on the same side) offers at least a little reprieve to the quads, core and shoulders. ⁣⁣
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Thankfully, Bear Rolls exist to alleviate this problem. ⁣⁣
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Using either a roller (easier on rubber) or sliders (easier on turf), assume a quadruped position, elevating the knees so they are at 90° with shins parallel to the floor and arms stacked wrist-to-shoulder over your device. ⁣⁣
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Now move forward by driving through the balls of your feet, alternating in stride just like a conventional bear crawl.  Unlike the bear, though, protract and depress your scapulae and externally rotate your arms to maintain their locked-out and stacked position.⁣⁣
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Just like in the Bear, Bear Rolls require a synergistic effort from all core muscles to prevent both extension (sagging) in the lower back and retreating into a piked position in which the hips are higher than the shoulders. ⁣⁣
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Try to maintain the “rectangle” between your knees and arms, not crushing the vertical sides by striding your knees to far forward. Deliberate TVA engagement and breathing through your brace are important skills to have down to take this more than a few meters. ⁣⁣
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And then there’s the Reverse Bear Roll. All the same cues, except your pulling through your toes to engage the hamstrings, rather than pushing to recruit the quads.  This one can be a little humbling at first!⁣⁣
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But if it isn’t, try these with an ab wheel instead. 😉⁣
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And if that’s still too easy? Progress your Bear position by flexing (i.e. open up) at the shoulders a bit more (swipe all the way left to compare standard and progressed positions). ⁣⁣
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s/o to @abirdpics on this one, and for doing admirably well with these today! 👌🏼👊🏼💪🏼🙌🏻 ⁣
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#coreworkout #corestrength #coreexercises #core #corestability #absworkout #abwheel #crawling #bearcrawls #bearroll #calisthenics #bodyweighttraining #functionaltraining #functionalfitness #strengthtraining #cincyfitness #cincinnatifitness #personaltrainer #personaltraining

As challenging as it is to bang out some well-executed bear crawls, the “closing” phase of each stride (where the hip of the back leg closes to ~90°, bringing the knee toward the stationary arm on the same side) offers at least a little reprieve to the quads, core and shoulders. ⁣⁣ ⁣⁣ Thankfully, Bear Rolls exist to alleviate this problem. ⁣⁣ ⁣⁣ Using either a roller (easier on rubber) or sliders (easier on turf), assume a quadruped position, elevating the knees so they are at 90° with shins parallel to the floor and arms stacked wrist-to-shoulder over your device. ⁣⁣ ⁣⁣ Now move forward by driving through the balls of your feet, alternating in stride just like a conventional bear crawl. Unlike the bear, though, protract and depress your scapulae and externally rotate your arms to maintain their locked-out and stacked position.⁣⁣ ⁣⁣ Just like in the Bear, Bear Rolls require a synergistic effort from all core muscles to prevent both extension (sagging) in the lower back and retreating into a piked position in which the hips are higher than the shoulders. ⁣⁣ ⁣⁣ Try to maintain the “rectangle” between your knees and arms, not crushing the vertical sides by striding your knees to far forward. Deliberate TVA engagement and breathing through your brace are important skills to have down to take this more than a few meters. ⁣⁣ ⁣⁣ And then there’s the Reverse Bear Roll. All the same cues, except your pulling through your toes to engage the hamstrings, rather than pushing to recruit the quads. This one can be a little humbling at first!⁣⁣ ⁣⁣ But if it isn’t, try these with an ab wheel instead. 😉⁣ ⁣ And if that’s still too easy? Progress your Bear position by flexing (i.e. open up) at the shoulders a bit more (swipe all the way left to compare standard and progressed positions). ⁣⁣ ⁣⁣ s/o to @abirdpics on this one, and for doing admirably well with these today! 👌🏼👊🏼💪🏼🙌🏻 ⁣ ⁣ #coreworkout #corestrength #coreexercises #core #corestability #absworkout #abwheel #crawling #bearcrawls #bearroll #calisthenics #bodyweighttraining #functionaltraining #functionalfitness #strengthtraining #cincyfitness #cincinnatifitness #personaltrainer #personaltraining - 3 hours ago

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Let’s talk about pain.
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Most pain starts with an injury but when it continues for more than 3 months, it turns chronic.
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This is oftentimes labeled as complex regional pain syndrome (CRPS), chronic pain, fibromyalgia, or hyperalgesia.
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When you have chronic or persistent pain, there are several physical, chemical, and emotional changes that occur.
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As stated in Dr. Tennant’s article “Complications of Uncontrolled, Persistent Pain,” bodily chemicals such as adrenocorticotropin hormone help control pain, but persistent pain causes (adrenal) exhaustion! This is about the time people turn to pain medications or pain management.
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Pain medications, such as opioids, block pain receptors. The Blackberry Center describes it nicely: if you continue to take synthetic opiates, your body’s ability to make its own decreases.
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Our physical therapists understand this relationship and work with you and your pain management team toward your goals such as:
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⚓Improving your pain
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⚓Decreasing dependence on pain medication
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⚓Moving better
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This is important to us. Please share this with your loved one or friend.
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Schedule your appointment today at anchorcincy.com. Don’t wait. You CAN be pain free. 
_________
https://crpsforum.com/ 
https://www.practicalpainmanagement.com/pain/other/co-morbidities/complications-uncontrolled-persistent-pain

Let’s talk about pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most pain starts with an injury but when it continues for more than 3 months, it turns chronic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is oftentimes labeled as complex regional pain syndrome (CRPS), chronic pain, fibromyalgia, or hyperalgesia. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you have chronic or persistent pain, there are several physical, chemical, and emotional changes that occur. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As stated in Dr. Tennant’s article “Complications of Uncontrolled, Persistent Pain,” bodily chemicals such as adrenocorticotropin hormone help control pain, but persistent pain causes (adrenal) exhaustion! This is about the time people turn to pain medications or pain management. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pain medications, such as opioids, block pain receptors. The Blackberry Center describes it nicely: if you continue to take synthetic opiates, your body’s ability to make its own decreases. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our physical therapists understand this relationship and work with you and your pain management team toward your goals such as: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚓Improving your pain ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚓Decreasing dependence on pain medication ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚓Moving better ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is important to us. Please share this with your loved one or friend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Schedule your appointment today at anchorcincy.com. Don’t wait. You CAN be pain free. _________ https://crpsforum.com/ https://www.practicalpainmanagement.com/pain/other/co-morbidities/complications-uncontrolled-persistent-pain - 5 hours ago

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Next weeks special is Live on the Website! 
Creamy Fettuccini Alfredo w your choice of chicken, shrimp or blackened Salmon!! Orders are due tomorrow, but can be placed today!! #mealprepsunday 
#mealpreplife 
#mealpreponfleek 
#mealprepmonday #mealprepping 
#mealplans 
#fitness 
#fitfood 
#cincinnatimealprep 
#cincinnatifitness
#cincinnatiweightlifting 
#newyearnewyou
#losewight
#healthy
#healthymeals
#bonafide

Next weeks special is Live on the Website! Creamy Fettuccini Alfredo w your choice of chicken, shrimp or blackened Salmon!! Orders are due tomorrow, but can be placed today!! #mealprepsunday #mealpreplife #mealpreponfleek #mealprepmonday #mealprepping #mealplans #fitness #fitfood #cincinnatimealprep #cincinnatifitness #cincinnatiweightlifting #newyearnewyou #losewight #healthy #healthymeals #bonafide - 7 hours ago

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Busy schedule. Long to-do list. Negative thinking. Deadline approaching. Stressful work week. Excuses.
Leave it all right here at the door.
One hour of an escape 
Show up, kick ass, repeat 👏🏽 •
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📸 ⭐️ @krisztinakat photography

Busy schedule. Long to-do list. Negative thinking. Deadline approaching. Stressful work week. Excuses. Leave it all right here at the door. One hour of an escape Show up, kick ass, repeat 👏🏽 • • • 📸 ⭐️ @krisztinakat photography - 9 hours ago

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Our sister company, Swings-n-Things, has a new blog post at swingsnthings.net.  Check it out!
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#cincinnati #greatercincinnati #cincinnatiohio #cincinnatikids
#cinci #northernkentucky #cincinnatipartyplanner #cincinnatifun #cincinnatifamily
#kidsofcincinnati #cincinnatiparent #cincinnatiparents #cincinnatimom #cincinnatidad
#cincinnatifamily #cincinnatiweather  #cincinnatiparks #blueashohio #thingstodoincincinnati #healthycincinnati #cincinnatifitness #nanniesofinstagram #momlife #dadlife #cincinnatibirthdaycake
#cincinnatiparty #cincinnatibirthdayparty #cincinnatiblog  #cincinnatifamily  #cincinnatiparenting

Our sister company, Swings-n-Things, has a new blog post at swingsnthings.net. Check it out! . . . . . . . #cincinnati #greatercincinnati #cincinnatiohio #cincinnatikids #cinci #northernkentucky #cincinnatipartyplanner #cincinnatifun #cincinnatifamily #kidsofcincinnati #cincinnatiparent #cincinnatiparents #cincinnatimom #cincinnatidad #cincinnatifamily #cincinnatiweather #cincinnatiparks #blueashohio #thingstodoincincinnati #healthycincinnati #cincinnatifitness #nanniesofinstagram #momlife #dadlife #cincinnatibirthdaycake #cincinnatiparty #cincinnatibirthdayparty #cincinnatiblog #cincinnatifamily #cincinnatiparenting - 10 hours ago

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I’M NOT PERFECT. 💯
I wish I could say I was... I’ve made so many mistakes along the way but each and every time I overcome all these crazy obstacles that life sends my way... I just get stronger 💪🏼. As some of you know, a little over a month ago I got a chest injury from bench pressing and just introducing plyometric training a little too quickly.  I haven’t benched for well over a month but ya girl is slowly getting conditioned enough to do it again.  I was finally able to go back to my max 40 lb. dumbbell wide grip chest press!  Only got 6 reps in but it’s better than just 2 reps!  I am no where near where I want to be athletically, physically, or mentally.  Lately, all I can focus on is leveling up in more ways than ever.  The only thing I can pay attention to these days is my goals, growth, and keeping those close to me who give me positive vibes and energy to keep transforming into a better version of me.  I will never be perfect at this, but I can try to be the hardest positive worker in the room always 😊. Go hit those weights hard today and don’t forget to remember how far you’ve come even if you don’t feel like the distance has been that far... trust me, it is a lot farther than you think and you’ll ever give yourself credit for.❤️

I’M NOT PERFECT. 💯 I wish I could say I was... I’ve made so many mistakes along the way but each and every time I overcome all these crazy obstacles that life sends my way... I just get stronger 💪🏼. As some of you know, a little over a month ago I got a chest injury from bench pressing and just introducing plyometric training a little too quickly. I haven’t benched for well over a month but ya girl is slowly getting conditioned enough to do it again. I was finally able to go back to my max 40 lb. dumbbell wide grip chest press! Only got 6 reps in but it’s better than just 2 reps! I am no where near where I want to be athletically, physically, or mentally. Lately, all I can focus on is leveling up in more ways than ever. The only thing I can pay attention to these days is my goals, growth, and keeping those close to me who give me positive vibes and energy to keep transforming into a better version of me. I will never be perfect at this, but I can try to be the hardest positive worker in the room always 😊. Go hit those weights hard today and don’t forget to remember how far you’ve come even if you don’t feel like the distance has been that far... trust me, it is a lot farther than you think and you’ll ever give yourself credit for.❤️ - 10 hours ago

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It’s Wednesday, stay Wavy!!!
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-#humpdaypumpday -
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-#THPT #humpday #battleropes #workout #fitness #fitspo #gym #motivation #personaltrainer #coach #nutrition #strong #lift #physique #reign #performance #training #cincinnati #cincyfitness #cincinnatifitness #pump #THE #preworkout #purplereign #shred #leanmuscle #beastmode #swole

It’s Wednesday, stay Wavy!!! - - - -#humpdaypumpday - - - - -#THPT #humpday #battleropes #workout #fitness #fitspo #gym #motivation #personaltrainer #coach #nutrition #strong #lift #physique #reign #performance #training #cincinnati #cincyfitness #cincinnatifitness #pump #THE #preworkout #purplereign #shred #leanmuscle #beastmode #swole - 11 hours ago

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Try at home trick! One of the first things we teach all of our students is the safety vault! Simply find a waist high object, put your opposite hand and foot on top with a decent space in between, and pull your back leg through! As you can see their are many variations to do so give it a try and tag @swiftmovementstudio in your attempts!

#swiftmovement #parkour #cincinnati #cincinnatifitness #northernkentucky #cincyfit #kidsparkour #freerunning #tricking #tumbling #cincygram #cincyusa #acroyoga

Try at home trick! One of the first things we teach all of our students is the safety vault! Simply find a waist high object, put your opposite hand and foot on top with a decent space in between, and pull your back leg through! As you can see their are many variations to do so give it a try and tag @swiftmovementstudio in your attempts! #swiftmovement #parkour #cincinnati #cincinnatifitness #northernkentucky #cincyfit #kidsparkour #freerunning #tricking #tumbling #cincygram #cincyusa #acroyoga - 12 hours ago

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BACK! Try these, the side to side movement focuses on your lats, as well as you mid back and just a little on you shoulders too
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RIP Woo, this one’s for you💪🏽😢
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#backworkout #calisthenics #rippopsmoke #fitness #fitnessmotivation #gymtips #gymshark #gymshark66 #cincinnatifitness #workout #pullups #pullday #pulldayworkout

BACK! Try these, the side to side movement focuses on your lats, as well as you mid back and just a little on you shoulders too - RIP Woo, this one’s for you💪🏽😢 ————————————————————— #backworkout #calisthenics #rippopsmoke #fitness #fitnessmotivation #gymtips #gymshark #gymshark66 #cincinnatifitness #workout #pullups #pullday #pulldayworkout - 12 hours ago

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💥 Today is the LAST DAY to get your Unlimited Membership at the best rate ever! 💥 We are ready to give you the fitness experience of your life. This pre-sale offer isn't something you want to miss!! >>>
Link in Bio!
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#SPENGA
#best #deal #ever
#SPENGAFam
#fitnessjourney
#founders
#newbusiness
#cincinnatifitness
#cincinnatiyoga

💥 Today is the LAST DAY to get your Unlimited Membership at the best rate ever! 💥 We are ready to give you the fitness experience of your life. This pre-sale offer isn't something you want to miss!! >>> Link in Bio! . . . #SPENGA #best #deal #ever #SPENGAFam #fitnessjourney #founders #newbusiness #cincinnatifitness #cincinnatiyoga - 12 hours ago

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Just because it's a 🄱🄰🅁🅁🄴 class, doesn't mean we're only about work at the barre! It's only one "prop" that we use! We may hit the floor for work or even our knees working our shoulders like seen here! The Barre Code is a special place wHere you don't get bored because it's always different! ⁠
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#livebythebarrecode #barretraining #barresohard #barreaddict #barreworkouts #barrelove #strongisthenewskinny #supportlocal #workoutmotivation #womenempoweringwomen #groupfitness #fitlife #cardio #hiit #strength #stretch #selfcare #balance #sweateveryday #asweatlife #thesweatlife #sweat #cincinnatifitness #downtowncincinnati

Just because it's a 🄱🄰🅁🅁🄴 class, doesn't mean we're only about work at the barre! It's only one "prop" that we use! We may hit the floor for work or even our knees working our shoulders like seen here! The Barre Code is a special place wHere you don't get bored because it's always different! ⁠ .⁠ .⁠ .⁠ .⁠ ⁠ #livebythebarrecode #barretraining #barresohard #barreaddict #barreworkouts #barrelove #strongisthenewskinny #supportlocal #workoutmotivation #womenempoweringwomen #groupfitness #fitlife #cardio #hiit #strength #stretch #selfcare #balance #sweateveryday #asweatlife #thesweatlife #sweat #cincinnatifitness #downtowncincinnati - 12 hours ago

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Pickleball anyone? We have pickleball activities available for all members and non-members. Check out the schedule on our website at Pickleball Schedule. #CincinnatiOH #CincinnatiGym #ClubatHarpersPoint #Tennis #CincinnatiFitness #MotivationalFitnessQuotes #Pickleball

Pickleball anyone? We have pickleball activities available for all members and non-members. Check out the schedule on our website at Pickleball Schedule. #CincinnatiOH #CincinnatiGym #ClubatHarpersPoint #Tennis #CincinnatiFitness #MotivationalFitnessQuotes #Pickleball - 12 hours ago

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1. Cut down your total sitting time through the day
2. Avoid wearing high heels too frequently
3. Massage therapy
4. Give your spine time to rest
5. Get yourself to a Pilates class!!!! ( exercise regularly) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#pilates #yoga #balancedbody #reformer #matpilates #prenatalpilates #wundachair #cadillac #corealign #cincinnatifitness #coretoyourconnection #cincinnati #healthyspines

1. Cut down your total sitting time through the day 2. Avoid wearing high heels too frequently 3. Massage therapy 4. Give your spine time to rest 5. Get yourself to a Pilates class!!!! ( exercise regularly) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #pilates #yoga #balancedbody #reformer #matpilates #prenatalpilates #wundachair #cadillac #corealign #cincinnatifitness #coretoyourconnection #cincinnati #healthyspines - 13 hours ago

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Wednesday Motivation right here everybody‼️ #getREAL - click the link in bio to sign up!

Wednesday Motivation right here everybody‼️ #getREAL - click the link in bio to sign up! - 14 hours ago

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You don't have to be extreme, just be consistent. 🔥 See you at @littlemiamibrew this Saturday from 10 to 11 am for Barre at the Bar! 💪🏼 🌟 FREE class but tips are very much appreciated! 🌟

You don't have to be extreme, just be consistent. 🔥 See you at @littlemiamibrew this Saturday from 10 to 11 am for Barre at the Bar! 💪🏼 🌟 FREE class but tips are very much appreciated! 🌟 - 14 hours ago

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The only thing more terrifying than an ELMNTL leg complex? TWO ELMNTL leg complexes!!! ⚰️⚰️
And an upper body finisher to round things out...
Sorry about that. 🤣
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#elmntlfitness 
#naturerx 
#obstaclecourse 
#ocr 
#bootcamp
#bootcampworkout 
#groupfitness 
#groupworkout 
#cincinnatifitness 
#cincyfitness 
#parkfit

The only thing more terrifying than an ELMNTL leg complex? TWO ELMNTL leg complexes!!! ⚰️⚰️ And an upper body finisher to round things out... Sorry about that. 🤣 +++ #elmntlfitness #naturerx #obstaclecourse #ocr #bootcamp #bootcampworkout #groupfitness #groupworkout #cincinnatifitness #cincyfitness #parkfit - 14 hours ago

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ACCIDENTS HAPPEN...how do you recover??
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Andy is a strong athlete who trains 3x/week with Nic and Whitney. He constantly works on agility, speed, and quickness, as well as strength.
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He tore his ACL playing basketball and knew that he wasn’t prepared to give up that sports life, so surgery was the answer.
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How do you recover??
Two weeks after surgery, Andy was back at the gym implementing the plan set forth by his doctor, physical therapists and trainers to regain his strength and mobility. 
Goal = play sports!
Method = put in the work!
🏀⛹️‍♂️🏀🏋🏻‍♂️🏀
#recovery #physicaltherapy #acl #mobility #cincy360fitness #cincy #dontwishforitworkforit #fitspo #cincinnati #personaltrainer #health #fitness #workout #cincinnatifitness #cincycircuit #hiittraining #strength #cardio #healthylifestyle #nutrition #onlyincincinnati #cincyfitness #community

ACCIDENTS HAPPEN...how do you recover?? • Andy is a strong athlete who trains 3x/week with Nic and Whitney. He constantly works on agility, speed, and quickness, as well as strength. • He tore his ACL playing basketball and knew that he wasn’t prepared to give up that sports life, so surgery was the answer. • How do you recover?? Two weeks after surgery, Andy was back at the gym implementing the plan set forth by his doctor, physical therapists and trainers to regain his strength and mobility. Goal = play sports! Method = put in the work! 🏀⛹️‍♂️🏀🏋🏻‍♂️🏀 #recovery #physicaltherapy #acl #mobility #cincy360fitness #cincy #dontwishforitworkforit #fitspo #cincinnati #personaltrainer #health #fitness #workout #cincinnatifitness #cincycircuit #hiittraining #strength #cardio #healthylifestyle #nutrition #onlyincincinnati #cincyfitness #community - 14 hours ago

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Outright Double Chocolate 🍫 Crisp bars are live!!!
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#tigerfitness #mtsnutrition #machinemilitia #outrightbar #cincinnatifitness #cincinnati #cincy #proteinbars #healthysnacks

Outright Double Chocolate 🍫 Crisp bars are live!!! • #tigerfitness #mtsnutrition #machinemilitia #outrightbar #cincinnatifitness #cincinnati #cincy #proteinbars #healthysnacks - 16 hours ago

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✨another exercise to build strength in the calf muscles✨. This exercise is particularly beneficial for those with Achilles tendonitis, as it eccentrically works the calf muscle 🤓.
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Give it a try and let us know how it goes!
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Questions? DM or contact us
✉️ info@absolutekineticspt.com
📱(513) 208-2257
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✨Our 3 Step Process to Your Recovery✨
1) complete an individualized assessment to get to the root of your problem
2) reduce pain and increase movement
3) provide a long term solution to keep you active and able to do the things you love
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💻 We also offer virtual consults and treatment for patients in Ohio and Kentucky! 📱DM us for more information
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#absolutekineticspt #AKPT #cincinnatiphysicaltherapy #cincinnati #painfree #movebetter #cincinnatifitness #physicaltherapy #AKPTanklesolution #AKPTfootsolution #footpain #anklepain #anklerehab #achillestendonitis

✨another exercise to build strength in the calf muscles✨. This exercise is particularly beneficial for those with Achilles tendonitis, as it eccentrically works the calf muscle 🤓. . Give it a try and let us know how it goes! . Questions? DM or contact us ✉️ info@absolutekineticspt.com 📱(513) 208-2257 . ✨Our 3 Step Process to Your Recovery✨ 1) complete an individualized assessment to get to the root of your problem 2) reduce pain and increase movement 3) provide a long term solution to keep you active and able to do the things you love . 💻 We also offer virtual consults and treatment for patients in Ohio and Kentucky! 📱DM us for more information . . #absolutekineticspt #AKPT #cincinnatiphysicaltherapy #cincinnati #painfree #movebetter #cincinnatifitness #physicaltherapy #AKPTanklesolution #AKPTfootsolution #footpain #anklepain #anklerehab #achillestendonitis - 16 hours ago

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We have unlimited potential but too often with sabotage ourselves with excuses. Reaching your potential is about moving beyond your comfort zone. If you want to make an excuse that usually means you should be doing it @body_reflections_fitness .
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#potential #unlimited #fullpotential  #unleash #youcandoit #noexcuses  #healthylifestyle #lifestyle #comfortzone #beyond  #fitnessmotivation #fit  #personaltrainer #cincinnatifitness #cincyfitness #cincyfitnessmag #lovelandohio #lovelandbeats

We have unlimited potential but too often with sabotage ourselves with excuses. Reaching your potential is about moving beyond your comfort zone. If you want to make an excuse that usually means you should be doing it @body_reflections_fitness . . #potential #unlimited #fullpotential #unleash #youcandoit #noexcuses #healthylifestyle #lifestyle #comfortzone #beyond #fitnessmotivation #fit #personaltrainer #cincinnatifitness #cincyfitness #cincyfitnessmag #lovelandohio #lovelandbeats - 17 hours ago

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