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Vancouver personal training for everyone. Get fit with one-on-one core training based in Kitsilano, Vancouver.

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Posted on August 22, 2023July 13, 2023 by Yusuke A

Personal training review July 2023

具志堅ひなり


It was a very thorough instruction.


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CategoriesReviews Tagskitsilano, personal trainer, personal training, Reviews, vancouver, weight loss, パーソナルトレーナー, パーソナルトレーニング, バンクーバー

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Email
yusuke@yacorefitness.com

Address
2036 W 11th Ave,
Vancouver, BC V6J 2C9

Personal Training

yacorefitness

Yusuke Asakawa
🧘‍♂️🚫 The Ballistic Stretching Dilemma 🧘‍♂️🚫 The Ballistic Stretching Dilemma 🚫🧘‍♀️ Understanding muscle function is key to effective stretching. Meet the muscle spindle proprioceptor—sensors detecting muscle length and velocity. ⚡️ Beware of the Bounce ⚡️ Quick movements in ballistic stretching trigger the muscle spindle. This activates the stretch reflex, causing muscles to contract instead of lengthen. 🏃‍♂️💥 History and Caution 💥🏃‍♀️ Ballistic stretching involves bouncing moves, used in warmups and drills. But it can risk injury by activating the stretch reflex. 🧐⚖️ Striking a Balance ⚖️🧐 While not widely endorsed, some athletes need ballistic stretches for their activities. Flexibility programs tread carefully. Learn more: https://www.yacorefitness.com/2023/09/21/exploring-the-controversial-world-of-ballistic-stretching-benefits-and-risks/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
💪 Unlocking the Secrets of Bodybuilding 💥 In 💪 Unlocking the Secrets of Bodybuilding 💥 Intensity and volume define a bodybuilder's training, setting them on a different path. 🏋️‍♂️ They juggle exercises, around 4 per muscle group, and perform 3-6 sets each. This sums up to 12-24 sets of 6-12 reps with 75% resistance. 🏋️‍♀️💥 🔥 Embracing the Volume for Muscle Growth 📈 Bodybuilders thrive on high volume workouts, doing 3-6 sets of each exercise. This sweet spot aligns with muscle growth goals. 💪 It's a proven formula to sculpt your physique. 🏆 ⏱️ Strategic Rest, Fuel for Growth 🛌 In bodybuilding, rest is an art. Short breaks of 30-90 seconds are treasured, maintaining intensity and muscle engagement. ⚡️ A recipe for success in muscle development. 💥 🔄 The Evolution of Training Methods 📜 From full body workouts to focused splits, bodybuilders' routines have evolved. Push-pull dynamics, lower body-core balance, it's a masterful mix. 🧘‍♂️💥 Learn more: https://www.yacorefitness.com/2022/05/17/muscle-hypertrophy-training-part2/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🔍 Study 1: Squat Insights 🏋️‍♀️ Disc 🔍 Study 1: Squat Insights 🏋️‍♀️ Discovering the secrets of two squats: Bulgarian Split Squat (BSS) vs. Back Squat (BS). 👟🦵🔍 📊 Findings: Hip muscles rule in both exercises. BS loves your knees more, while BSS gives them a break. 🦵❤️ Ankles and hips groove similarly, but BSS is easy on the knees! 👣🕺 💪 Training Tip: Bulgarian Split Squat = Hip focus 🍑🔥, Knee-friendly 🦵💙. Perfect for knee rehab and hip strength! 🏋️‍♂️👏 🤖 Tech Talk - NJMI & NJW: Geeking out on joint mechanics! 🤓🔧 🔍 Study 2: Lunge Magic ✨ Muscle mysteries in regular vs. in-line lunges! 🏃‍♀️💨 📊 Findings: Leg muscles unite! 💪 Quads shine bright, squats' besties. 🦵✨ Back leg? Less love for hamstrings and glutes. 😕 🚶‍♀️ Balancing Act: For side-to-side superhero balance, pick in-line lunges! 🦸‍♂️🏃‍♂️ 💡 Training Wisdom: Coaches & athletes in leg-centric sports, these insights are your secret weapon! 🏆🏈🎾 🔗 Learn more at https://www.yacorefitness.com/2023/09/16/comparing-two-key-exercises-squats-and-lunges/(opens in a new tab) #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
💪 Elevate Your Strength: Mastering the Deadlift 💪 Elevate Your Strength: Mastering the Deadlift! 🏋️‍♂️ Boost your functional fitness with the mighty deadlift—just as vital as squats! 🏋️‍♀️ From daily tasks to gym gains, it's a game-changer. Let's dive into nailing the conventional deadlift and fortify your strength while preventing injuries. 💥 1. Proper Set-Up: Feet shoulder-width apart, slightly angled in. Grasp the bar with a pronated grip outside the knees. 2. Keep It Neutral: Maintain a neutral spine and engaged core. "Pack the shoulders" for a sturdy base. 3. Lifting Technique: Close the gap between bar and plates before lifting. Exhale during the lift for spinal stability. Avoid overarch (posterior pelvic tilt) to safeguard your spine. Unleash your deadlift potential! 💪 Learn more: https://www.yacorefitness.com/2023/09/14/the-conventional-deadlift-a-guide-to-proper-form-and-technique/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
💪 Proper Warm-up for Max Testing 💥 Assessin 💪 Proper Warm-up for Max Testing 💥 Assessing your 1-rep max? 🏋️‍♂️ Ensure a solid warm-up routine! Start with 70% of your expected max, then rest for 2-5 minutes. Remember, this is all about strength, so your muscles need ample recovery time. ⏳ Watch me in action! 🎥 I tackled the first set with an extra 80lbs and nailed it. 💥🔥 The second attempt, pushing 90lbs, wasn't quite as smooth. So, my 1-rep max for now is locked in at 80lbs. Keep pushing! 💪💯 #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
💪 Unlocking Muscle Growth: The Essentials! 💥 💪 Unlocking Muscle Growth: The Essentials! 💥 Ready to amp up your muscle game? 🏋️‍♂️ Dive into these key factors for effective hypertrophy training: 1. High-Volume Workouts & Split Routines: 🏋️‍♀️ High-volume workouts are your hypertrophy go-to! 📈 Split routines target major muscle groups each session. Opt for a six-day split, giving muscles 72 hours to recover and grow. 🕒 Discover more: [Link in Bio] 2. Optimal Training Intensity (70-80%): 🔥 Find the sweet spot between strength and endurance. Boost your power and stamina for improved performance. 💪 Learn how to dial in the right intensity: [Link in Bio] 3. Reps Range (6-12) & Anaerobic Energy: 🔄 Aim for 6-12 reps to maximize hypertrophy. Sync with the intensity range for effective results. Keep each set under 90 seconds for optimal impact. Unleash the potential of your muscles with these science-backed principles! 🚀💥 Learn more at https://www.yacorefitness.com/2022/05/12/muscle-hypertrophy-training/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🌦️ Weather & Your Body: Unveiling the Connect 🌦️ Weather & Your Body: Unveiling the Connection! 🤔 Ever noticed how weather affects your body? From throbbing headaches to numb fingers, these symptoms can get worse during bad weather. 🌧️ Let's dive into the link between weather-related discomfort and a tilted neck posture, and find ways to feel better! 💆‍♂️🌈 Atmospheric pressure might trigger headaches and make screens harder to read. 😫 Numbness in fingers and toes during bad weather? There's a shared factor – a potential link to neck posture! 😯 Normally, your neck has a gentle curve that cushions your head's weight. 🤗 But if this curve flattens ("military neck"), problems arise. Supporting your head becomes harder, neck muscles strain, and even your nervous system might get impacted. 😱 Daily tasks like using phones or reading might tighten these muscles. Remember, your head weighs around 5-6kg! As you slouch more, the force on your neck multiplies. 📚📱 Discover more about how your posture and the weather connect! 🧘‍♀️ https://www.yacorefitness.com/2023/09/09/understanding-the-impact-of-cervical-spine-postural-deviation-on-weather-related-symptoms/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🏋️‍♀️ Squats are a go-to exercise for s 🏋️‍♀️ Squats are a go-to exercise for strength training and rehab. Some lifters elevate their heels during barbell back squats to boost depth, comfort, and challenge their quads. 🏋️‍♂️ 📚 Let's explore two studies that reveal the effects of elevated heels (EH) during squats. 📖 🔬 Study 1 used the OpenSim model to analyze joint angles, moments, power, work done, and muscle activation during barbell deep squats. ⬆️ Heel elevation increased ankle plantarflexion and decreased dorsiflexion during squats. 🦵 Knee joint angles and power rose in male participants with heel elevation. 💪 No significant differences were found in hip joint angles, moments, and power across various heel heights. 👟 EH increased ankle joint work while reducing hip joint work. 🚹 Male participants relied more on their knee joint as heel height increased. 💥 Heel elevation activated knee extensor and metatarsal flexor muscle groups. Learn more at: https://www.yacorefitness.com/2023/09/07/the-impact-of-elevated-heels-on-squat-performance-a-comprehensive-analysis/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
💪 Muscles don't work alone! They team up throug 💪 Muscles don't work alone! They team up through force-couple relationships for efficient movement. 🏋️‍♀️ 🔗 Major muscle groups attached to the pelvis work together to maintain a neutral pelvic position. The rectus abdominis pulls up, hip flexors down, hamstrings and erector spinae pull down and up, respectively. 🏃‍♂️ Balanced muscles keep your pelvis in the optimal position, providing overall stability during movement. ⚖️ Anterior pelvic tilt, common in women, results from imbalances. Tight hip flexors pull down, weakening gluteal muscles, disrupting pelvic alignment. 🩺 Restoring muscle balance can improve posture and alleviate potential issues. 👠 Be mindful of lifestyle choices like high heels. They force the pelvis forward, causing anterior pelvic tilt and potentially leading to low back pain. 🚫 To reduce stress on your body, consider limiting or avoiding high heels if you experience discomfort. 👉 Learn more at https://www.yacorefitness.com/2022/05/04/good-balance-of-muscle/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🎉 Ready to celebrate Labour Day in Vancouver an 🎉 Ready to celebrate Labour Day in Vancouver and kickstart your fitness journey? 🎉 Join us on September 5th as we open our doors from 8 AM to 8 PM, welcoming all fitness enthusiasts and newcomers alike! 🏋️‍♂️💪 🚀 Take charge of your health and wellness this Labour Day! Whether you're starting a new fitness routine or refreshing your workouts, I'm here to support and guide you every step of the way. 💪🏋️‍♂️ Let's make this day unforgettable with fitness and fun! Discover the incredible benefits of an active lifestyle with tailored workouts designed to fit your goals and preferences. From beginners to seasoned fitness enthusiasts, our fitness center offers programs for everyone. 👉 I'll be here to motivate, inspire, and help you perfect your form, create personalized workout plans, and make the most of your fitness journey! Let's make this Labour Day one to remember as you embark on a healthier and happier lifestyle. 💫 #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🤰🏋️‍♀️ Proper Pregnancy Exercise Gui 🤰🏋️‍♀️ Proper Pregnancy Exercise Guidelines 🤰🏋️‍♀️ 🤰 During a healthy pregnancy, recommended weight gain ranges from 25 to 35 pounds, depending on pre-pregnancy weight status (underweight, overweight, or obese). Maintaining a healthy weight is vital for both the mother and baby's well-being. 🚶‍♀️ As pregnancy progresses, the hormone relaxin increases, leading to joint laxity. While it allows for pelvic widening, it's essential to be cautious during exercise to prevent discomfort or exacerbating injuries. 💪 For uncomplicated pregnancies, maintaining previous exercise intensity is generally safe, while inactive women should start slowly and progress gradually to moderate exercise. 🏋️‍♀️ Strengthening posterior leg and trunk muscles early in pregnancy can prepare the body for changes in weight and center of gravity, reducing the risk of musculoskeletal issues. 🏃‍♀️ Aiming for 3-5 days per week of cardiorespiratory training is advisable, but individualized exercise plans should consider overall health and pregnancy-related complications. Consult your healthcare provider for personalized exercise guidelines. Let's support every mom's journey to a healthier pregnancy! 🌟 More information : https://www.yacorefitness.com/2023/08/31/pregnancy-and-exercise-understanding-the-impact-and-guidelines/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🏋️‍♀️🩺 Shoulder pain is common due t 🏋️‍♀️🩺 Shoulder pain is common due to the shoulder joint's impressive range of motion. Identify aggravating activities and work on posture to ease discomfort. 💪 Strengthen key muscles like rhomboids, middle trapezius, serratus anterior, and rotator cuff to cultivate shoulder stability and restore proper motion. 🙆‍♂️ Improve posture and flexibility with stretching exercises targeting pectoral muscles and upper trapezius, enhancing shoulder range of motion. ⚠️ Modify overhead movements for shoulder injuries. Opt for front-leaning positions to prevent impingement and ensure safe training. Visit ➡️ https://www.yacorefitness.com/2022/04/14/modified-exercise-for-someone-with-shoulder-pain/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🌞 The Vitamin D Crisis: Alarming Deficiency amo 🌞 The Vitamin D Crisis: Alarming Deficiency among Adults 🌞 In a recent study conducted in Japan (April 2019 to March 2020), shocking data has emerged about vitamin D deficiency. Out of 5,518 participants, a staggering 98% had insufficient vitamin D levels. This blog sheds light on the age-related disparity, with younger individuals showing higher prevalence of insufficiency. 🚨 Importance of Vitamin D 🚨 Insufficient vitamin D levels can lead to health issues like rickets, osteomalacia, osteoporosis, and bone fractures. It plays a vital role in calcium absorption, maintaining healthy bones. But remember, balance is key as excessive consumption can have adverse effects like nausea, arrhythmia, and kidney stones. 🍽️ Sources of Vitamin D 🍽️ Getting enough vitamin D is possible through two main sources: Food: Include vitamin D-rich foods like dried wood ear mushrooms, salmon, eggs (both egg white and yolk), and more. Sunshine: Expose your skin directly to sunlight, considering factors like clothing and sunscreen usage. Strike a balance for optimal vitamin D production. 🏋️‍♂️ Personal Trainer Note 🏋️‍♂️ As a personal trainer, I'm here to provide valuable information, but for professional guidance on weight control, consult a registered dietitian. Let's tackle the Vitamin D deficiency crisis together and prioritize our health! 💪🥚🌞 For more insights, check out our blog: https://www.yacorefitness.com/2023/08/26/the-vitamin-d-deficiency-crisis-98-of-adults-falling-short/(opens in a new tab) #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
💪🦴 Strengthen Your Bones: Effective Osteopor 💪🦴 Strengthen Your Bones: Effective Osteoporosis Workouts! 🏋️‍♀️💡 🔍 Osteoporosis: Low bone density, increased fracture risk, especially hip fractures. Hip fracture? 4x risk of another fracture. 😱 🥛 Calcium & Vitamin D: Vital for bone health. Adequate intake = strong bones! 🦴💪 🍷 But Beware Alcohol: Over 2 drinks/day (women) or 3 drinks/day (men) = impaired bone health, fall risk, alcoholism potential. 🚫🍺 🏋️‍♂️ Muscle Up, Strengthen Bones: Weight-bearing exercises boost bone mass! Jumping exercises = 🆙 benefits! Gradual intensity increase (hypertrophy training) = optimal bone health! 🏋️‍♀️💥 ⚖️ Prevent Falls: Essential for osteoporosis. Balance exercises for stability, targeting trunk, hip & lower extremities. 🤸‍♂️💫 For stronger bones and better health, check out our blog post: 🔗 https://www.yacorefitness.com/2023/08/24/strong-bones-stronger-you-effective-osteoporosis-workouts-and-training-tips/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🔥 Exercise Study Reveals: High-Intensity Wins! 🔥 Exercise Study Reveals: High-Intensity Wins! 💪🏽💡 🔬 A study compared 30-minute workouts: low vs. high intensity. Surprisingly, the high-intensity session burned more calories, with a greater fat percentage! Total calories burned, not the source, determines weight loss. 📊💥 💗 Short Rest Intervals, Big Results! 💨🏋️‍♀️ 🔍 In strength circuits, shorter rest intervals boost cardiovascular and metabolic responses. More calorie burn during and after workouts! ⏱️🔥 💪🏽💥 Resistance Training + High Volumes = Metabolic Boost! 🏋️‍♂️ Amplify your metabolism with resistance training and higher work volumes! Long-term metabolic benefits for effective weight management. 📈🔥 Ready to achieve your fitness goals? 💪🏽 Join me for personalized training sessions! 🔗 https://www.yacorefitness.com/2022/04/21/low-intensity-exercise-is-the-best-way-to-lose-weight/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🏋️‍♂️ Mastering Squat Safety: Finding O 🏋️‍♂️ Mastering Squat Safety: Finding Optimal Range of Motion Squatting deeper doesn't always mean better gains! 🤔 While deep squats can boost muscle activation, excessive depth can strain the knee's anterior cruciate ligament (ACL), posing injury risks. Let's explore how to squat safely and unlock the secrets of ideal range of motion. 💪🏽💡 1️⃣ Beware the "Butt Wink": During deep squats, watch out for the "butt wink," a posterior pelvic tilt that stresses the lumbar spine. To keep knee safety in check, maintain a neutral spine throughout the movement. 🚫🍑 2️⃣ Gluteus Maximus Activation: Targeting the gluteus maximus, a key hip extensor, is vital for effective squats. Studies show that a squat depth with hips flexed at around 90 degrees activates this muscle effectively. Parallel femur bones to the ground do the trick, assisting the hamstrings in hip extension. 🍑🦵 Stay safe and squat strong! Visit our blog post for more insights: 🔗 https://www.yacorefitness.com/2023/08/19/master-the-squat-safely-unlocking-the-secrets-of-optimal-range-of-motion/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🔀💪 Protect Your Spine: Alternatives to Russi 🔀💪 Protect Your Spine: Alternatives to Russian Twists ⚠️ Flexing and twisting the spine simultaneously, as in Russian twists, can strain the lumbar spine, leading to disc issues and facet joint wear and tear. The fixed hip position in seated twists also raises the risk of sacroiliac joint injuries. 😧 💡 The British Columbia Recreation and Parks Association (BCRPA) highlights the dangers of seated spinal rotations, particularly when resistance is involved. These movements limit natural hip mobility, placing excessive load on the lumbar and thoracic spine, increasing the risk of injury. ⚠️ 🔄 Instead of Russian twists, try incorporating exercises like the medicine ball toss. Performing them in a standing position allows your hips to move freely, engaging the ankles and thoracic spine in the rotational movement. This replicates ideal patterns seen in sports like baseball and golf swings, reducing strain on the lumbar spine. 🏌️‍♂️⚾ To learn more about protecting your spine and discovering safer alternatives, visit our blog post: 🔗 https://www.yacorefitness.com/2023/08/17/protecting-your-spine-the-importance-of-alternatives-to-russian-twists/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🔀💪 Unlocking Postural Health: Exercises & St 🔀💪 Unlocking Postural Health: Exercises & Stretching Incorporating exercises and stretching is vital to tackle postural problems. As a personal trainer, I've witnessed the challenges faced by older individuals trying to correct their posture later in life. Let's dive into the importance of early intervention, length tension relationships, and the power of regular stretching for optimal muscle function. 💥🧘‍♀️ Understanding muscle length and tension is key. Tight muscles may generate force in shortened positions but struggle in normal resting or lengthened positions. This imbalance can lead to compromised muscle function and postural issues. ⚖️💪 Regular stretching preserves muscle health and prevents shortening over time. Prolonged periods of passive shortening, like sitting with rounded shoulders, contribute to muscle imbalances. Gradual stretching restores force generation capacity by adding sarcomeres and regaining proper resting length. 🔄🤸‍♂️ Addressing a tight muscle means considering its opposing muscles too. They may have greater force capacity in lengthened positions but struggle in normal resting or shortened positions. Achieving balance is vital for overall muscle function and posture. ⚖️✨ Ready to improve your posture? Visit our blog post for further insights: 🔗 https://www.yacorefitness.com/2022/04/09/exercises-and-stretch-should-be-in-your-routine/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🔀🏋️‍♀️ Balancing Muscles for Squats: 🔀🏋️‍♀️ Balancing Muscles for Squats: Hip Flexors, Glutes, and Synergistic Dominance Imbalances in hip flexors and glute muscles can disrupt squats, impacting force generation and joint movement. Tight hip flexors hinder glute activation, leading to compromised performance. 😕💪 When a muscle becomes tense and shortened, it requires a weaker nerve signal to activate. This premature activation can inhibit antagonist muscles, weakening both sides of the joint. As a result, the weakened antagonist struggles to generate sufficient force for joint movement. ⚡️💥 To compensate, the body recruits synergist muscles to become primary movers. In the case of tight hip flexors, the gluteus maximus may weaken, while the hamstrings assume a larger role in hip extension. 🔄🔀 Achieving muscle balance is key to optimizing squat performance and preventing compensatory patterns. Focus on addressing tightness, activating glutes, and restoring proper muscle recruitment for efficient and effective squats. 🏋️‍♀️💯 Learn more at https://www.yacorefitness.com/2023/08/12/synergistic-dominance-in-squat-understanding-muscle-imbalances-and-solutions/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
🔬 Understanding Muscle Stretching: The Role of 🔬 Understanding Muscle Stretching: The Role of GTO and Muscle Spindle Did you know? The Golgi tendon organ (GTO) and muscle spindle play crucial roles in muscle relaxation and contraction, respectively. Let's dive into the fascinating mechanisms behind muscle elongation! 💪 When the GTO is stimulated, it triggers autogenic inhibition, relaxing the associated muscle and impeding its contraction. On the other hand, the muscle spindle promotes muscle contraction, offering precise control over movement. 🤔 Rapid stretching of a muscle activates two responses. Firstly, it prompts the muscle to contract, preventing excessive stretching. Secondly, it inhibits the antagonist muscle from contracting, facilitating the stretch and promoting increased muscle length. 🔄 Static stretching is a technique to enhance flexibility, where the stretched body part remains stationary. Low-force, longer duration static stretching leads to subtle muscle length alterations, stimulating low-grade muscle spindle activity. Initially, this activity increases muscle tension. However, with continued stretching, the muscle spindle gradually desensitizes, reducing the overall muscle response. 📏 Around 7 to 10 seconds into low-force stretching, heightened muscle tension triggers the Golgi tendon organ. This activation inhibits muscle spindle activity, further reducing muscle tension and allowing for increased muscle length. 🙌 For a deep dive into the mechanisms of muscle elongation, visit our blog post: 🔗 https://www.yacorefitness.com/2023/08/10/mechanisms-of-muscle-elongation-through-prolonged-stretching/ #personaltrainer #PersonalTraining #fitnessmotivation #fitfam #workoutmotivation #trainhard #healthylifestyle #fitspo #fitnessgoals #fitnessjourney #fitnesscoach #WeightLossJourney #strengthtraining #cardio #gymtime #fitlife #fitnessaddict #fitnesstips #fitnessinspiration #healthandwellness #weightlossjourney #GetFitVancouver #fitnesstrainer #vancouverfitness #vanfit #バンクーバー #パーソナルトレーナー #ダイエット #筋トレ #KitsilanoFitness
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Yusuke Asakawa
Email : yusuke@yacorefitness.com
Phone: 778 896 0722

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Hi! My name is Yusuke, and I am here to help you achieve your fitness goals, or assist in recovering from injury! Lets train hard, and keep safe. Book your consultation session today!
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