jen@movementupgraded.com

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Our shoulder blades need options. Instead of try

Our shoulder blades need options.
Instead of trying to “predict” what option they need at which point in movements or what spot they should be in during every movement (do we even know this??), I’ve found it much simpler to just train as many options as possible 💪.
✔️Scapular CARs are a perfect way to start that.
✔️Hanging scap CARs are a great way to apply that to anything you do hanging from a bar (pull-ups anyone?!😉).
I love to program these in a warm-up for pull-up day and/or as a “finisher” on a pull-up day to really challenge grip strength 🥴.
Have you tried these?
They’re harder than they look 😜.
#shoulderhealth #scapularstability #shouldermobility #pullupsworkout

We just returned to Tampa after a quick 32 hour tr

We just returned to Tampa after a quick 32 hour trip to Indianapolis to celebrate the adoption of our sweet niece 💘.
I’m always a tinge nervous giving up our normal routine & home comforts for the unknown of a new environment (anxiety reporting for duty 🫡).
But we’ve really worked on learning how to stay grounded & nourished over the years and as I sat in the Indy airport this morning, I realized just how much that work has come to fruition.
Today it was buying a water bottle because I forgot to bring a reusable one for the flight and was so dehydrated Friday night after our flight my heart rate struggled to recover.
Normally, I would’ve “saved the money” because the price of an airport water bottle is just ridiculous.
But it’s not the overpriced water bottle I was paying for.
It was the ability to provide myself with a basic need- water because I was very thirsty. A little reminder to my body that yes, I am listening. Yes, I do care. Yes, my needs are important.
How many times do we deny ourselves basic needs?
How often do we ignore the small whispers until they become full blown yelling fits?
How often to we just “tough it out” to save a couple dollars?
🤔 What are we communicating to our bodies when we do that?
Again, it’s not about the price, or even the water bottle, but the principle.
As someone who has struggled with my communication & relationship with my body for most of my life, honoring the whispers is nourishing.
Perhaps this is what we mean when we say “listen to your body”.
Maybe it’s as simple (not easy) as tuning in & beginning that conversation.
Maybe toughing it out isn’t the price we need to pay for existing in this world.
Perhaps today, you can find a way to nourish your body- something small.
💦like drinking more water
☀️stepping outside for a few minutes our fresh air & a dose of Mother Nature.
🧘🏻‍♀️or just pausing for a few breaths to check in & start the conversation.
Like any relationship, there’s got to be some sort of regular, 2-way communication.
Nourishment starts with listening 👂.
Listening starts with pausing & creating space to pay attention.
Every sensation is a whisper.
What do you hear?

When we get back to the gym after some time away,

When we get back to the gym after some time away, it’s really easy to fall into the mindset of picking up where you left off or “bouncing back” but rushing is not in your favor.
❎Not only does that add pressure to how you perform which can take the joy out of training.
❎But it also makes you less likely to listen to your body and meet it where it is at TODAY.
❎ And we’re more likely to ignore how hard we’re actually working, the fatigue that’s setting in, or maybe even the low level of discomfort/pain that is our body’s way of whispering to us “no more” or “not quite yet” when we have our own agenda for how much we ‘should’ be lifting.
✅Combat this by dropping the weight, skipping the last couple of reps “just to see if we can”, and/or dropping the last set because the first 2-3 were harder than we anticipated.
Because doing too much too soon is the perfect recipe for flaring up an injury we’re coming back from or for excessive DOMS or maybe even a relapse of a cold.
Treat your comeback just like a deload week. Get in, get some stuff done, & get out 👊.
———
This is exactly what I did Monday after 2.5 weeks off from the gym from traveling & getting sick.
Here’s how I adjusted my program👇:
* Zercher squat: lower weight at RPE 6.5 and only 3 sets instead of 5
* B-stance RDL: programmed for technique (pelvic control + max glute stretch) so weight is already low compared to what I’m capable of but left a few reps in the tank
* Single Arm Landmine Row: 5-10# lower than what I’d typically do
* Weighted push-ups: planned for 3x5, ended up with 3x4 to leave a couple in the tank
* Hip adduction end range lift-offs: only did 2 sets instead of 3
* Hip IR Passive Range Liftoffs: skipped a hold to failure that will be implemented in week 2 or 3.
———
📌Save this for your next lifting comeback.
👇And let me know if this was helpful in the comments

I have one single question: 🔴 or 🔵 ? PS Hi

I have one single question:
🔴 or 🔵 ?
PS Highly recommend a stretchy pair of faux leather leggings for all the costumes. These bad boys have been around for 4 years now 🤣.
Happy Halloween 🔫

A few highlights from our weekend in Philly advent

A few highlights from our weekend in Philly adventuring,reuniting with old friends, & celebrating @troydutch & @butterfly_gurl_1995 ‘s wedding 🖤.
The beautiful rich fall colors everywhere was absolutely an added bonus 😍.
Now onwards to explore NYC for a few days (my first time ever!) with @ryanhosler_ 🚞 💕.

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