Kris Gethin Gyms

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🔹World class gyms founded by @krisgethin and team
🔹It’s #TimeToTransform
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Stretching before workout?

There is always a confusion, that which type of stretching should be done prior to your exercise. This factor affects our performance to a great extent. People come into the gyms and directly jump into the workout without proper warm up. Doing this, performance will be compromised and chances of injury will be more. Therefore dynamic stretching should be included before the workout.

Dynamic stretching is a form of stretching that incorporates movement along with muscle tension development. Dynamic stretching should mimic the type of activity we are going to do in the workout.

Dynamic stretches should begin with small ROM (range of motion) and progressing to larger ROM and each activity should be performed with 10-12 repetitions.

There are various benefits of flexibility training such as it can help to correct muscular imbalance, reducing joint stress, increase in joint ROM (range of motion), decrease in excessive tension in our muscles.
#Stretch #Workout #Stretching #PreWorkout #Energy #Warmup #TimeToTransform
Make every #Effort worthwhile the time you're investing into your workout!
#Motivation #NeverQuit #TimeToTransform
A very #HappyIndependenceDay to all the Indians around the globe. We at #KrisGethinGyms wish the young nation and its citizens a happy, prosperous and a healthy future. #JaiHind
Believe in yourself and your efforts shall talk results!
Pictured at @gethingymsjalandhar

#Workout #Lift #Heavy #Gym #Exercise #FitLife #TimeToTransform
Stop doubting yourself. Work hard and make it happen.
Our #Transformer assisting a member during his workout session pictured at @gethingymsmohali 
#Workout #Motivation #TimeToTransform
Here's a list of few health benefits of Indian Gooseberry (Amla): - Aids in Calcium Absorption
- Improves Metabolic Activity
- Controls Diabetes
- Aids in Digestion
- Prevents Heart Diseases
- Relieves Diarrhea & Dysentery
- Acts as an Anti-ageing Agent
#Amla #IndianGooseberry #Nutrition #Fitness #Diet #Health #HealthyLife

Okay let's admit it; beginners hate planks! And why just the beginners, even the experienced players in the field of fitness hate it. But considering the benefits of planks, there is no second thought as to why you must practice planks every day. Here's how you perform a normal plan. Lie down on the ground on your stomach; then support your body weight on your elbows and toes while keeping your back straight and hold on to this position. Phew! Planks really are challenging. But on the positive side, planks are the best way to come in shape without the need for equipment or a trainer to guide you. This core exercise mainly focuses on strengthening your entire body. But there's a catch; planks can be tricky in the details. Here some ways you can ace your planks!

1. Perform planks for at least one minute at a time.

2. Practice this 10 times a day to get maximum benefits.

3. Do not look at the clock while doing so, try to distract your mind from the pain.

4. Try out side planks as well.

5. Include other movements like hand presses as well.

6. Plank in front of a mirror to ensure that you are doing it correctly.

7. Practice planks in sets so that you can do more number of reps at a time.
Here are some tips to help ensure your low carb diet is as successful as possible. Here are some do’s and don’ts to keep in mind: - DO Make Sure That You’re Drinking Enough Water
- DON’T Expect the Initial Rate of Weight Loss to Continue
- DO Keep Plenty of Vegetables in Your Diet - DON’T Overdo Intense Exercise
- DO Plan For Periodic High Carb Days
- DON’T Be Alarmed When the Scale Increases After a High Carb Day

As you embark on your low carb diet, keep these points in mind and integrate them into your approach so you can be as successful as possible. Remember that all diets come with their own set of challenges, and going low carb is no exception. Many people actually find they feel great after a few weeks of dieting in this fashion, so stick to it!
The following foods should definitely be part of your weekly menu, and here’s why. 
1. Salmon
Not only will salmon help you hit your protein quota, but it offers a strong dose of quality amino acids as well as omega-3 fatty acids. It’s important to note that salmon is more calorie dense than other lean sources of protein such as chicken or fish, so make sure to monitor your overall serving sizes. 
2. Sweet Potatoes
Sweet potatoes are the next menu item that should be included among athletes. Not only are they a powerful source of complex carbohydrates, but they also offer a good dose of potassium. 
3. Spinach
Whether you choose to add spinach to your salad or your eggs in the morning, you should be making a point to include it in your day. 
Spinach is a rich source of iron, which many people are lacking, especially if they’re on a fat loss diet and avoiding red meat. Spinach is also loaded with antioxidants, which will help your body fend off free radical damage that can weaken all your systems and put you at risk for illness. 
4. Whole Eggs 
Egg whites are an excellent source of protein and will help with the muscle building process. Additionally, eggs – including the yolks – are rich in nutrients. They deliver a powerful punch of choline, which is a nutrient that’s important for optimal brain function. They’re also a good source of folate, which is a key nutrient necessary for any female that may be expecting or are planning on becoming pregnant in the months to come.

5. Bananas 
What makes the banana unique from other fruits is that it actually has a relatively large component of starch carbohydrates, not just sugar. This starch is going to provide longer lasting energy and is also great for restoring muscle glycogen levels. 
It still does contain some sugar which is excellent for giving you a quick boost in energy before a workout session. Having a banana before or after your training is an excellent way to get the carbs in that you require. 
Bananas are also a rich source of potassium, which is a nutrient important for regulating muscle contractions. 
#Nutrition #Workout #Energy #Health #Nutrition #TimeToTransform
To help you stay on track, here are five nutrition tips you can use which will make eating on plan so much easier.

1. Shop For The Week
Knowing what you’re going to eat for the week is one step, but ensuring that you have access to the food is necessary.  Save yourself time (and money) by shopping once per week and ensure your kitchen is stocked with enough food to get you from Monday to Sunday.

2. Cook In Bulk and Portion
Now that you’ve stocked your fridge with everything you need for the week, you need to make sure it will last – especially proteins. Generally, cooking protein requires the most time. You can maximize cooking time by using a variety of methods such as baking, barbequing, and using a crock pot.

3. Frozen Is Good
Shopping for the week may seem impossible when it comes to produce, as many items will spoil before the week is up. The tip here is to head to the freezer section of your grocery store. Frozen vegetables and fruit have the same nutrient profiles as fresh items, in some cases they’re even better for you as they’ve been flash frozen as soon as they’ve been picked.

4. Keep Convenience Items On Hand
Sometimes it’s just not possible to stop what you’re doing to eat. Maybe you’re in the middle of an important board meeting, giving a presentation, or at a medical appointment, whatever the reason, reaching for your meal and utensils just isn’t going to happen. In these cases, it’s helpful to have a more convenient option on hand.

5. Live In The Future
The phrase, “Failing to plan is planning to fail” is entirely true. To make sure you get through your week without any hitches, live in the future. On Sunday evening, take a few minutes to look at your schedule for the week and see if there’s anything which will throw off your usual habits. Perhaps there’s a PTA meeting on Tuesday evening and a newly scheduled hockey game on Thursday night. Being aware of these things in advance will allow you to plan for them.
#Nutrition #TimeToTransform #Food #Diet
Here are five basic rules to implement in your growth season to see the results you’re looking for.

1. Progressive Overload: To make sure you continue to see change, implement progressive overload with your training. The concept is simple: continue to make your workouts more challenging so your body needs to consistently work hard. Every five to six weeks, alter components of your training, from sets and reps, to exercise selection, to the weight you use, and even your training split. To see continued growth in both muscle size and strength, and avoid adaptation, keep challenging your body with new demands.

2. Pre- and Post-Workout Nutrition: Consistently eating your meals and hitting your macros is critical to building muscle. However, there are two meals where it’s even more important – pre- and post-workout. The focus pre-workout should be to provide your body with the energy it needs to train.

3. Optimal Supplementation: If you’re trying to make the most of each workout throughout your growth phase, proper supplementation can go a long way. However, figuring out what products are going to help you the most can be confusing. Focusing on your two main needs right now – physical recovery and muscle building – will help narrow your choices.

4. Rest and Recover: Muscle does not grow in the gym. The fibers are broken down when you train, and are only able to rebuild when the stress is removed – during rest. This is the reason you’re advised to leave 24 – 48 hours between working the same muscle group, so you don’t inflict more damage before it has a chance to recover.

5. Stay Hydrated: Beyond being a staple nutrient for survival, water plays a direct role in your body’s ability to grow. Water is needed to help transport nutrients and oxygenated blood throughout your body to the working muscles. When the proper nutrition is paired with hydration, your muscles receive what they need to keep pushing through the workout, as well as to start the rebuilding process.
#Nutrition #Motivation #Rules #Gym #Workout #TimeToTransform
Best ways to sneak in Exercise at Work:

1. Make your commute to the office a workout
2. Workout during lunch
3. Sit on a stability ball
4. Take active breaks throughout the day
5. Walk and Talk
6. Speed Walk your errands
7. Take the Long Way
8. Workout with colleagues
9. Stretch
10. Workout at your desk

Follow these steps to get started with your #Transformation
#Workout #Motivation #MondayMotivation #Exercise #Work #Life