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David Cheng Cote

@chengcotefit

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I help you move & feel better so you have more free time for fun
🤸🏻‍♂️ Functional Fitness
🐥 Former Fat Kid
🏋🏻‍♂️ @f45_training_sunsetstrip

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#ad With all of the comings and goings of everyday life, sometimes we forget to slow down and give thanks for what we have. #Thanksgiving is a time to stop, reflect, and show gratitude for all of the wonderful things in our lives. ☺️

I am thankful for all that I’ve been able to experience and accomplish this past year and grateful for all of my friends who’s supported me every step of the way. 👯‍♀️👯👯‍♂️

I’m also grateful I’m able to slow things down and sit on a rock and enjoy and healthy protein cookie .🍪 😉

Jokes aside, what are you thankful for this year?
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#ThankfulForQuest #OnAQuest #QuestSquad #QuestPartner #chengcotefit by @chengcotefit

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5 years ago

❗️Benefits of a Side Plank❗️

1️⃣Strengthens the shoulders, glutes, and obliques

2️⃣Helps protect the spine by strengthening the core muscles

3️⃣Improves balance and concentration

Side planks are one of my favorite oblique exercises. They are a unilateral exercise, which means they work one side of the body at a time and you'll really feel it since those muscles are working double time to support your body.

❕HOW TO DO A SIDE PLANK❕

1️⃣Start in a low plank position with elbows on the floor directly under shoulders, core and glutes engaged.

2️⃣Shift weight onto the right elbow and roll onto the right side of the right foot so entire body faces to the right, stacking feet on top of one another and raising left arm to the ceiling.

Hold for 15-30 seconds and repeat for 2-4 sets.

Like 👍 and Follow ➡️ if you want more #fittips!

#fittiptuesday #fitness #sideplank #obliques #fitfam #chengcotefit #coreexercises #functionalfitness #personaltrainer #onlinecoaching #swiperight taken in CCF Southern California by @chengcotefit

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5 years ago

❕4 Hip Mobility Drills for Tight Hips❕

One of the most common complaints I see and hear from my clients is that their hips feel tight and stiff, especially after sitting at a desk all day. I love incorporating hip mobility drills in my warm ups so they feel loosened up and are able to get a greater range of motion in lifts such as Squats, Deadlifts, and Lunges!

1️⃣ SPIDERMAN PUSH THROUGHS
2️⃣ WORLD'S GREATEST STRETCH
3️⃣ ADDUCTOR ROCK W/TWIST
4️⃣ SQUAT W/INTERNAL ROTATIONS

Move through these moves doing 5-8 reps per side moving carefully and trying to get that full range of motion. Remember to breathe through all of these drills and if you struggle with a lot of hip tightness, feel free to just get into the position and hold and breathe, trying to get a little deeper into the stretch with each exhale. The flexibily/mobility will come, but don't rush the process and don't worry if you can't do that right now!

I hope you found some of these drills helpful and let me know if you have any questions about any of them down below! Feel free to DM if there's anything else you want to see as well and have a great start to your week!

#mobilitymonday #mobility #flexibility #mobilitydrills #warmup #cooldown #tighthips #functionalfitness #personaltraining #onlinecoaching #fitness #chengcotefit #swiperight taken in CCF Southern California by @chengcotefit

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5 years ago

❕Cooldowns are just as important as a warm up ❕

I know a lot of us tend to skip this part of the workout, thinking it’s not that big of a deal, but here’s a few reasons why you should include a 3-5 min cooldown every time. 🧘🏻‍♂️

1️⃣ REGULATING YOUR HEARTRATE

Exercising causes your heart rate to increase and after exercising, your heart beats faster than the normal and you need to bring it to its normal rate. Stopping suddenly and quickly without slowing down gradually can cause dizziness or light-headedness.

2️⃣ REDUCES THE BUILD-UP OF LACTIC ACID

After intense workouts, lactic acid builds up in our bodies which can lead to muscle cramping and stiffness. Cooling down helps speeding up the process of releasing the lactic acids in our body and accordingly, your body recovers more quickly.

3️⃣ STRESS RELIEF AND RELAXATION

Exercising is as good for the mind as it is for the body. As your body begins to slow down, you begin to get into a relaxation mood and the brain begins to release dopamine and serotonin, the two hormones that are responsible to makes us feel good and less stressed.

Need more convincing? Shoot me a DM and I’d love to chat more about it! 📥
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#cooldownroutine #stretching #fitness #personaltraining #gaytrainer #fridayflex #functionalfitness #chengcotefit #performancetips #benefitsofstretching taken in West Hollywood, California by @chengcotefit

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5 years ago

⚠️Try this Double Kettlebell Finisher at the end of your next workout ⚠️

This one is great for spending whatever energy you have left in that tank to leave you feeling amazing 💪🏼

🌟The Finisher🌟

1️⃣ Double Kettlebell Snatch
2️⃣ Kettlebell Pushups

🔥 20s on / 10s off
🔁 Repeat 8-10x

Feel free to use dumbbells if you don’t have kettlebells and swap for alternating single snatches instead of the double!

As always, make sure to not rush through the movements and be mindful of your form. 💯

Tag a buddy and
SAVE IT, SHARE IT, CRUSH IT 💪🏼
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#workoutwednesday #workoutfinisher #kettlebellworkout #functionalfitness #fitnessgay #gaytrainer #gaysian #kettlebelltraining #personaltrainer #chengcotefit #swiperight taken in West Hollywood, California by @chengcotefit

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5 years ago

⚠️5 Dumbbell Variations to get those #biceps from all angles ⚠️

1️⃣ Alternating Curls
2️⃣ Dual Curls
3️⃣ Cross Body Curls
4️⃣ Alternating Hammer Curls
5️⃣ Butler Curls

I’ll usually pick 1-3 of these at the end of my workout, doing 3-4 sets of 8-10 reps for that progressive overload 💪🏼. Or you could do all 5 in a circuit for a great arm pump.

Give a few of these a try and let me know what you think! 👌🏼
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#fitness #mondaymotivation #armday #biceps #bicepworkout #chengcotefit #personaltrainer #fitnessgay #homeworkout #functionalfitness taken in CCF Southern California by @chengcotefit

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5 years ago

⚠️Training is mostly teaching.⚠️

Without proper instruction or understanding, how do you expect other people to grasp and absorb the concepts?🤓

There's always room to grow and improve as a coach and I encourace everyone to find ways to continue their learning. There's always more than one way of doing something and there is no age or limit in which we can learn. 🤯

Never stop learning, because life will never stop teaching. 📚
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.#fridaymotivation #fitness #personaltrainer #onlinecoach #neverstoplearning #functionalfitness #chengcotefit #fittipfriday taken in CCF Southern California by @chengcotefit

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5 years ago

Happy Wednesday! If you’re short on time, try giving this quick 20-30 min workout a try.

🌟The Workout🌟

1️⃣ Dumbbell Front Rack Squats
2️⃣ Alternating Bridge Floor Press
3️⃣ Staggered Rows (L/R/L/R)
4️⃣ Dumbbell Halos (L/R/L/R)

🔥 45s on / 15s off
🕰 Rest 60s after each set
🔁 Repeat 4-6x.

Make sure to not rush through the movements and be mindful of your form. 💯

Tag a buddy and
SAVE IT, SHARE IT, CRUSH IT 💪🏼
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#workoutwednesday #fitnessmotivation #functionaltraining #homeworkouts #personaltrainer #onlinecoach #instagay #gaytrainer #gaysian #chengcotefit #chengcotefitcrew #functionalfitness taken in CCF Southern California by @chengcotefit

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5 years ago

#HappyHalloween from your friendly neighborhood #Spiderman
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#halloweencostume #personaltrainer #chengcotefit taken in Los Angeles, California by @chengcotefit

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5 years ago

#ad In the candy 🍬 mood but don’t want to ruin those gains? 💪🏼

Try some @questnutrition chocolate peanut butter cups to scratch that 🎃 Season Itch!

With 11g of protein and less than 1g of net carbs, your fellow 🍫 lovers will really think you’re giving them a #trick
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#QuestTrickOrTreat #peanutbuttercups #keto #candy #healthy #quest #swiperight by @chengcotefit

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5 years ago

When you practice, you get better. 🤯

Practicing keeps you focused on what you want to do and is a never-ending refining process. ♻️

If you are persistent in practice, it will come. 🏋🏻

And if you are consistent in practice, it will stay. 👊🏼

Some of you guys might see me do certain moves and think , “Wow everything he does, he makes look easy.” 😱

The truth is, I started out just like everyone else and it took lots of practice to get where I am now. 😮‍💨

Obviously I still have a lot more to learn and improve on, but that’s what makes fitness a journey and not a destination 😉
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#hangcleans #barbells #fitnessmotivation #practice #practicemakesprogress #functionalfitness #personaltrainer #onlinecoach #gaysian #instagay #fitnessgay #chengcotefit taken in West Hollywood, California by @chengcotefit

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5 years ago

Fitness should be a lifestyle not a pain in your butt 💯

You shouldn’t ever be dreading that next workout. You should look forward to celebrating what your body can do and becoming a better version of yourself every day. 🙌🏼

Sure, some days we are less motivated and that’s okay too. That’s where having a buddy or person to help you stay motivated/accountable comes in handy! 👯‍♂️

How are some ways you make your workouts fun/stay motivated?
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#fitness #functionalfitness #personaltraining #workoutmotivation #westhollywood #fableticsmen #myfabletics #outdoorworkouts #fitfam #hiit #training #instafit #instagay #gaytrainer #gayasian #gym #gethealthy #chengcotefit taken in West Hollywood, California by @chengcotefit

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5 years ago