Madi Linssen Fitness | Sport & fitness instruction

Madi Linssen Fitness

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21.01.2022 HAPPY WEDNESDAY Friendly reminder that even when the weather isn’t warm and sunny to still get outside and get those daily steps in and keep yourself moving!!! Currently on Day 116 of my 10,000 step streak... 57 days til the end of the year, fingers crossed I can keep the streak up ... #10000steps #dailyexercise #coach

15.01.2022 If I’ve learnt anything from being in lockdown it’s that your external health is a direct reflection of what is going on internally. We sometimes forgot how significant of an impact our internal health has on our body. Stress levels, sleep, hormones and especially the food we put into our bodies play a major role in our overall health. There have been times during lockdown where I was not prioritising myself and my health. I was really stressed, emotionally drained and not pr...acticing the right self-care routine. I’ve made a conscious effort in the past couple of weeks to ensure I’m incorporating ‘self-care’ practices DAILY to look after both my internal and external health, such as: Yoga: 20-30 minutes a day has helped reduce my stress levels, improve my hormone levels, helped with sleep and if you’re working or studying from home can really loosen off any tight muscles you have Acupuncture: Now that my acupuncturist can practice again (yay!) I've been going weekly to help with my hormones and with my anxiety - game changer!!! Investing in good quality skincare (@dmkskin) from the girls at @chakrafaceandbody as this has been a big insecurity of mine Nourishing my body with wholesome, nutrient dense foods to ensure I am fuelling my body with all the right things (especially for my PCOS) Walking everyday: 10,000 steps minimum plus getting some Vitamin D usually first thing in the morning has been the best way to start my day Investing in YOU is so incredibly important, especially this year. That doesn’t necessarily mean investing lots of money, rather investing time into yourself and your body to ensure your functioning at your best everyday. Have you been investing in YOU? What do you do for your self-care? #selfcare #health #coach #healthylifestyle #yoga

14.01.2022 I uploaded this last time gyms reopened so this is just a little reminder for you all... With 2 weeks before gyms reopen (fingers crossed) the excitement of getting back into weights training increases but as does the risk of injury and overtraining. As much as we want to get straight back into it and pick up where we left off it is so important to ensure we are doing this safely and effectively. Below are some tips to consider when returning to training:... COMPLETE YOUR SETS AT A LOWER RPE (Rate of Perceived Exertion) - This means you are working at a lower intensity and not fully exerting yourself at the end of each set COMPLETE YOUR SETS AT A HIGHER RIR (Reps in Reserve) - Leave approximately 4-6 reps left in the tank at the end of each set to help ensure you don't over exert yourself PRIORITSE TECHNIQUE - Re-teach yourself the basics of each movement, particularly those compound lifts WORK AT LOWER INTENSITIES - Expect yourself to not feel overly tired or fatigued in the first couple of weeks, challenge yourself but within reason Unless you have been lucky enough to have a decent at-home set up expect your body to have experienced a degree of detraining. It is very normal to experience decreases in strength following a period of lower frequency in training but luckily this can be reversed over time. Simply, take it slow. Ease yourself back into it. Train hard, but train smart. Follow an individualised, solid training program (hit me up) applying progressive overload and let's make some serious gains before Summer!!!! #personaltrainer #coach #weights #gym #training

13.01.2022 The countdown is over... SEE YOU ALL ON MONDAY

06.01.2022 STUFFED SWEET POTATO WITH MEXICAN BEANS AND AVO One of my current favourite quick and easy recipe for lunch or dinner! Perfect for vegetarians as a higher protein option but also for anyone that loves Mexican food! RECIPE:... 1 can Black Beans 1/2 can Red Kidney Beans 1 can Corn Kernels Juice of 1 Lime 1tbsp Paprika 1tbsp Cumin 1/2tsp Salt 1/2tsp Pepper 1/2tsp Minced Garlic Cooking oil of choice (I used Coconut Oil) Optional: Chilli Flakes/Powder METHOD: Preheat oven to 210 degrees. Stick a fork into a sweet potato (whatever size you desire taking into consideration your carbohydrate intake) a few times, then pop into the oven until cooked through. Meanwhile, prepare all your dried spices. Heat your oil in a frying pan on medium-high heat. Add your minced garlic and spices stir for a minute. Add your beans and canned corn and squeeze the juice of your lime. Cook for 10-15 minutes or until your beans are cooked through. Cut your potato in half and top with Mexican Bean mix and smashed avo. Enjoy x #healthycooking #mexican #coach #healthy

04.01.2022 STATIC VS DYNAMIC STRETCHES ------------------------------------------------------------------------ How many of you stretch before a workout? I'd take a guess and say quite a few of you. While it isn't a bad thing to stretch prior to a session, the type of stretches you are doing can either benefit or impair your performance. Personally I recommend other approaches to a warm-up i.e. 'activation' exercises, stabilisation exercises or warm-up sets, but if you are someone t...hat likes stretching prior to a session, make sure you're choosing the right stretches. ------------------------------------------------------------------------ Static stretches are stretches that you hold a passive position for a certain period of time. These are the type of stretches most people tend to incorporate into their warm-up but, they are also the stretches I wouldn't recommend. Rather than preparing your body for exercise, they can actually decrease your performance as they tend to decrease blood flow, heart rate and cool your muscles down. ------------------------------------------------------------------------ Dynamic stretches are a movement-based stretch. These are the stretches that I would be recommending doing in your warm-up. They can help to prepare your muscles and body for exercise by elevating your heart rate, increasing blood flow to the muscles, increasing your core temperature etc which can lead to better performance preparation. ------------------------------------------------------------------------ #stretches #exercise #gym #coach #personaltrainer See more