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Dakota Danforth

@danforth_fit

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NASM-CPT
Hanover, Pa
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Simply sweating a lot isn't necessarily the best sign of a good workout, but sometimes that's exactly what you need to do. And you don't always need a gym to get a great workout either. Sometimes you're on the road and have to get one in in the middle of a parking lot, while you wait for your girlfriend to get out of a meeting. You've just gotta get to work 💪 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥 link in bio! by @danforth_fit

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4

7 years ago

Hey, guys! I'm looking for men and women aged 20-40 who have struggled to see results in the gym to answer a few short questions. If this is you, then please help out. If you know somebody, then please tag him/her below. Go to the link in my bio to check it out! by @danforth_fit

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7 years ago

A full pull day for you guys to try 💪
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1. Pullups - 4×max
2. Close-Grip Seated Cable Row - 4×6,8,10,10
3. Neutral-Grip Lat Pulldown - 3×8-10/10
4. Alternating Low Hammer Strength Row - 3×8-10
5. Straight Arm Pulldown to High Row - 3×20 total
6. Rear Delt Flyes - 3×10-12
7. Dual Cable Shrugs - 3×10-12
8. Close-Grip Cable Spider Curls - 3×8-10/10
9. Alternating Dumbbell Curls - 3×12-15
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For the seated rows you're going to do them reverse pyramid style; so you'll start heavy and decrease the weight by about 10% for each set. With the neutral grip pulldowns and the spider curls you're going to do a drop set, so on your last set hit your reps, then drop some of the weight and hit another 10 to finish it off. For the shrugs focus on pulling your shoulder blades together as you shrug up.
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥 link in bio!

#pullday #back #biceps #reardelts #traps #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #fitfam #fitnessaddict #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

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2

7 years ago

Well, my certificate finally came in the mail; so now it's REALLY official. I worked so hard for this, so I'm thrilled to announce that I am now an NASM Certified Personal Trainer! I couldn't be happier and I am so excited to start helping people reach their fitness dreams.
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I will now be offering online coaching/training! So if you or anyone you know is looking for some help to become their best selves send me a message or email me at dakotaldanforth@gmail.com.
#iamacpt #nasmcertified #letsgettowork #bestself #projectrebirth #fitness #trainer #cpt #fitspo #fitfam #fitgoals #gym #workout #health #weightloss #fitnessmotivation #becombetter #beseen #beavisionary #dedication #fitnessmodel #gymmotivation #gymlife #fitnessaddict by @danforth_fit

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7 years ago

Recently decided to switch up my split, so here's a pretty intense push workout for you to try 💪
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1. Incline DB Bench - 4×8-10
2. Half-Kneeling Single-Arm Shoulder Press - 3×8-10
3a. Dips - 3×6-8 (4/2/1 Tempo)
3b. Lateral Raises - 3×10-12
4. Pec Dec Flyes - 3×10-12
5a. Landmine Chest Press - 3×8-10
5b. Alternating DB Cross-Body Front Raise - 3×10-12
6. Decline DB Skullcrushers - 3×8-10
7. Tricep Rope Pushdowns - 2×12-15, 2×15-20
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For the dips, you're gonna do them with a 4 second negative, a 2 second pause at the bottom, and an explosive 1 second positive. With the landmine chest press I like to keep the bar slightly in front of me to force me to really squeeze it between my hands while pressing. For the front raises I decided to alternate my hand positioning, starting with pronated, then neutral, and lastly supinated.
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Exercises written in "a, b" fashion are supersets. Do these back to back without resting.
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥 link in bio!

#pushday #push #chest #shoulders #triceps #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #fitfam #fitnessaddict #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

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7 years ago

Mobility Post #7
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Chest!
(Pec Major & Pec Minor)

The pecs are a very commonly overactive muscle that can lead to a few issues. The main one being rounded shoulders, drastically affecting your posture, which leads to much the less than ideal activation in the muscles of the back. Because of this, just trying to work your back to fix the issue may not be enough.
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The fix? Stretch!👍 The first video shows a stretch for the pec minor. Here you're going to into a doorway with the front of your shoulder against the wall and your arm at a 90° angle. From here you're going to pull your shoulders back and slide your hand slowly up the wall until it is nearly straight. Then simply push your shoulder further into the wall and hold it.
The stretch in the second video works on the pec major more directly. This is similar to the first stretch with how you stand into the wall, but this time you're going to keep your arm at 90°. Next, simply pull the shoulders back, lean into the wall and turn your head down and to the opposite side to further increase the stretch. Remember to hold both of these stretches for about 30-45 seconds.
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It's important to note that these stretches can be done before your workout, but ONLY if you have these problems that I mentioned. If your shoulders are severely rounded, however, it can be useful to perform these stretches daily, but at a separate time from your training. Otherwise it can be good to use them after a workout involving the chest to stretch them back to their proper length.
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥 link in bio!

#mobility #stretching #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

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7 years ago

Hitting things a little bit differently for this chest and tricep workout
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1. Underhand Smith Machine Bench Press - 4×8-10
2. Dumbbell Incline Press - 4×10-12
3. Cross-Body Hammer Strength Press - 4×8-10
4. Lying Pronated Cable Crossover - 4×12-15
5a. Standing Cable Svend Press - 4×10-12
5b. Pushups - 4×max
6. Incline Dumbbell Skull Crushers - 4×8-10
7a. Underhand Tricep Pushdowns - 4×10-12
7b. Cable Overhead Extention - 4×10-12
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The underhand bench press is a great way to activate the fibers of the upper pecs, arguably even better than an incline press. With the cross-body press sit in the seat at a 45° angle and press your arm across your body, instead of straight out, to add in the horizontal adduction that your chest really needs. For the svend press I put up a demo earlier, so be sure to check that out for info. 👌
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Exercises written in "a, b" fashion are supersets. Do these back to back without resting.
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥 link in bio!

#chest #chestday #triceps #push #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #fitfam #fitnessaddict #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

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7 years ago

Standing Cable Svend Press
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This is a great move to help you really feel your chest contracting if your mind-muscle connection is usually lacking. If this is your issue you can do this move toward the beginning of your chest day to help with this connection through the rest of the workout. If not, this works great as a finisher to really pump up your chest.
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To perform this correctly set the cable attachments just below shoulder height and take one in each hand. Then, pull the handles together at the middle of your chest and squeeze them together as hard as you can. From here, press the handles straight out, keeping your hands together as much as you can the whole time. This should feel like doing a fly and a press at the same time. 🤙
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This move will be a part of the chest workout going up later, so make sure to check it out! 👍
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥 link in bio!

#svend #chest #chestday #squeeze #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #fitfam #fitnessaddict #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

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7 years ago

A quick back and bicep burner for you 🔥
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1a. Neutral-Grip Pull Ups - 4×max
1b. Lat Pulldowns - 4×10
2. Close-Grip Seated Cable Row - 4×8-10
3a. Straight Arm Pulldown - 4×10-12
3b. Standing DB Row - 4×10-12
4. Preacher Curl - 4×12-15
5. Behind the Neck Curl - 4×15-20
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For the pullups make sure to pause and fully stretch at the bottom, then pull your shoulder blades down and back before you start the rep. You're gonna go high reps for the biceps to really pump them out and feel the burn 🔥
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Exercises written in "a, b" fashion are supersets. Do these back to back without resting.
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥

#back #biceps #backday #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #fitfam #fitnessaddict #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

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7 years ago

Mexican Stuffed Peppers!
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Ingredients:
•2 Bell Peppers
•6oz 93% lean Ground Turkey
•1 cup White Rice
•1/4 cup Chopped Onion
•1/4 cup Chopped Celery
•4 tbsp Salsa of choice
•1/4 cup Reduced Fat Mexican Cheese
•seasonings to taste
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1. Preheat the oven to 350°F while you start to cook your rice. Begin browning the ground turkey, celery and onion, until no longer pink. This should take about 5 minutes. Then stir in the seasonings and cook for another 1-2 minutes. Once done pour the turkey into a large bowl with the cooked rice and salsa.
2. Remove and discard the tops of the peppers as well as the seeds. Scoop the turkey and rice mixture into the peppers, then place them into a baking dish that's been coated with cooking spray. Add about 1/4 cup of water to the bottom of the dish.

3. Cover with foil and bake for 45-50 min, until the peppers are tender. Remove with foil and sprinkle the cheese on top. Place back in the oven until the cheese has melted.

4. Let cool for a few min and enjoy!
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Macros: (for both pepper)
*Protein: 47g
*Carbs: 64g
*Fat: 18g
**613 Calories
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥

#cleaneating #nutrition #delicious #fuelyourbody #carbs #protein #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #fitfam #fitnessaddict #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

52

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7 years ago

Here's a long but intense arm workout for you guys 💪
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1. Heavy Cheat Curls (slow negative) - 4×6-8
2. Skull Crusher Negative to Close Grip Bench - 4×6-8
3a. Seated Barbell Curl - 4×8-10
3b. Dumbbell Skull Crusher - 4×10-12
4a. Floor Seated Cable Curl - 4×10-12
4b. Overhead Rope Extensions - 4×10-12
5a. Machine Preacher Curl - 4×8-10
5b. Neutral Grip Pushdowns - 4×10-12
6a. Cable Rope Hammer Curls - 4×8-10
6b. Single Arm Rope Pushdowns - 4×10-12
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For the first two moves the focus is on the negative portion of the rep because this is where the muscle fibers really tear to grow back stronger. So you wanna go about as heavy as you can control here. With the seated barbell curls you want to bring the bar down to your legs, but dont let it rest on them to keep constant tension. For the single arm pushdowns make sure to finish the move by extending your shoulder too to get as much contraction as possible in the triceps. I also decided to throw the @fatgripz on for a few moves 👌
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Exercises written in "a, b" fashion are supersets. Do these back to back without resting.
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥

#arms #biceps #triceps #armday #armworkout #strongereveryday #strongerthanyesterday #becomebetter #fitness #fitspo #fitfam #fitnessaddict #bodybuilding #workout #muscle #physique #motivation #inspiration #healthy #getfit #journey #goals #beseen #gymshark #beavisionary #fnxambassador #iLiVE #RiseTogether #FNXFit by @danforth_fit

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8 years ago

Mobility Post #6
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Latissimus Dorsi (Lats)! Being a part of the back, the lats are an area that a lot of people tend to neglect somewhat since you don't see them that much. While everyone knows about lat pulldowns to strengthen them, this may actually be the opposite of what you need. Many people have overly tight lats, which can limit your overhead mobility, stopping you from getting your arms fully overhead. Along with this, tight lats can also cause excessive arch in the low back during squatting being that they attach across the hip as well.

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The fix! 👍

Step 1: Foam Rolling (video 1)

Start with the foam roller underneath your armpit, slightly towards the back of your body. Make sure to rotate your palm towards the ceiling to put the lats in an even further stretch to start. Then slowly roll back and forth until you find a tender spot, holding on that spot for at least 30 sec. If you feel extra tight here it can help to slowly lower and raise your arm to further increase your overhead positioning.
Step 2: Static Stretching

This first stretch works well as a basic stretch to loosen up the lats when they're feeling tight. Make sure to again rotate your palms toward the ceiling and try to get your arms as far overhead as you can. This second stretch is a much more complete one, as it pulls on the lats from every angle. Here make sure to grab something stable from overhead and sit back as far as you can. Then, rotate your body towards that arm and shoot your hips out toward the side to finish it off. Remember to hold this for around 30 seconds on each side and your lats should be feeling looser than ever!
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It's important to note that these stretches can be done before your workout, but ONLY if you have these problems that I mentioned. Otherwise it can be good to use them after a workout involving the lats to stretch them back to their proper length.
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Give it a try and let me know what you think! If you have any questions comment below! 👇
__ 💥 Danforth15 for 15% off @fnx_fit & @skywearthreads 💥 by @danforth_fit

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4

8 years ago