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Ro Nogueira, PhD, MSc(@lifteatandbefit)'s profile avatar HD Profile

Ro Nogueira, PhD, MSc

@lifteatandbefit

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Anatomy 💪🦴☠️❤️🫁🧠
Accredited Exercise Physiologist
Uni lecturer; Researcher
Mum 👶🧒 Wife @maiquelmf 💍
Brazilian 🇧🇷
📍Gold Coast 🇦🇺
POSTS STORIES REELS
And it finally happened! 🙌 Not the best technique for the PB, but who PBs with a great technique anyway? 🥴🙃 Wasn't really planning on it, but felt good and just kept going. How great it is when we know how to listen to our body? 😎✌️ #feelinggreat #feelinggrateful #100kgdeadlift by @lifteatandbefit
⚠️ How do you perform your barbell bent over rows?! ⚠️ To get the most out of your BOR, upper body should be as parallel to the floor as you can get! Main muscles: ▪️ Trapezius (middle and lower portions if done correctly) ▪️ Rhomboids ▪️Latissimus dorsi (lats) ▪️Teres major ▪️Rear delts ▪️Biceps (Amongst others - synergists and stabilizers) Some lifters tend to stand up taller and taller with reps (as they get tired). Best to drop the weights a bit and focus on keeping a higher ROM for results! Things to remember: ✅️ Keep your neck neutral (don't hyper extend it - don't look up) ✅️ Keep spine neutral (don't round your back) ✅️ Make sure you're retracting your scapulae (squeeze your shoulders) when you bring the barbell to your belly (belly button is a good reference to where to bring the barbell to). ✅️ Focus on bringing the elbows all the way up. If these are not possible, lower the weight and try again 😉 Curious to know your preference! 😁 #bentoverrow #techniquetips #workouttip #goodform #makeitbetter #empirenation by @lifteatandbefit
Proper Deadlift technique Follow these steps to make it right, and let me know if it helped! Leave any questions below, I'm happy to help ☺️ #deadlifttechnique #doitright #togetherwerestronger #empirenation by @lifteatandbefit
Another chapter in my BJJ journey... and in my family's BJJ journey too ♥️ Life’s chaotic (as always), so this is a late post, but the gratitude is very real. Firstly, thanks to my sweet hubby who keeps me motivated, shares his training times with me, and 'patiently' listens to all of the endless stories I somehow always have 😁 To Professor Gui, and our amazing GB family: I'm super thankful for everyone who's been an active part of this process. I'm lucky to have so many hands on deck, and my training partners, you are just the best 😊 Thank you for every bit of your sweat, support and encouragement. I’ll keep showing up and doing my best to make you all proud. (To justify so many photos) A week later, our boys smashed their BJJ and karate gradings, and I stepped out as a brand-new blue belt and learned a lot from competing. Believe it or not, I'm having such a great time exploring this space! It’s also pretty special to be surrounded by such hard-working, inspiring women in the competition space - many of them Mums juggling just as much as I am. Onwards. 💙🥋 by @lifteatandbefit
My first time stepping out of my comfort zone in this super cool sport I’ve decided to call mine. Competing has never been something I thought I’d enjoy (just like BJJ!), and who would've thought - I had a ball!! 🤩 A lot of things made the day extra fun: my Dad had just arrived from Brazil and was there cheering me on; the boys I love (including my handsome hubby @maiquelmf) were there for me; and last but not least, I had the best training partner @jayne_boothby to share this exciting day with. 🙏 I'm so thankful to the @gbsurfersparadise community, to @eve.alya , @via.mar.ie and everyone else from our gym for keeping me motivated and helping me grow. So many lessons came out of this experience - mindset, resilience, and just showing up. It’s a long journey, but hey, I’m not in a rush! 😜 PS: This was last month, but life's busy 🤭 by @lifteatandbefit
Highlights of an awesome weekend ✨️ – Earned my 4th (and last!) stripe on the white belt 🥋 (and got to share this moment with my people) – Hubby levelled up with his 2nd purple belt stripe 💜 - Grateful for the amazing people who support me on this BJJ journey – couldn’t do it without you all 🤍 (you know who you are! 😉) – Finally back to chin-ups after 10 weeks out with a hand injury 💪 – Snapped a sweaty gym pic with the love of my life (dirty mirror and all) 📸 – The boys had an absolute blast at a birthday party 🎉 Feeling grateful, a little sore, and surrounded by good vibes 💫 by @lifteatandbefit
Injured hand? You don’t have to skip upper body day. 💪 In this reel, I’m showing exercises you can do without gripping - perfect if you’ve got a hand or wrist injury and want to keep moving safely (like me atm 😅). I’m using machines and cables where I can press through my palm, not my fingers - so there’s no pressure on the injured area. And completely avoiding barbells (🥲) and dumbbells. ✨ Exercises shown: • Chest fly (machine) • Rear delt fly • Cable pullover • Triceps pushdown (palm only) • Lateral raise (machine) • Shoulder press (machine) 👉 The goal is to stay active without making things worse. Slow, controlled movements that let you work around the injury (video obviously sped up 🙃). It’s all about training smart while you heal. You’ve got options. 🙌 #trainsmart by @lifteatandbefit
ROMANIAN DEADLIFT (RDL): ✅ Keep knees slightly bent, not locked ✅ Hinge at the hips, keeping a neutral spine ✅ Lower the bar to mid-shin while maintaining control ✅ Engage glutes & hamstrings to stand back up (while extending your hip) 🚨 Common Mistakes: ❌ Rounding the back ❌ Letting the bar drift too far forward ❌ Squatting instead of hinging (hips back, not down!) 💡 Pro Tip: Keep the bar close to your legs and control the movement for maximum tension 😉 🔥 Make sure you try it! 💪 #RomanianDeadlift #RDL #StrongerGlutes by @lifteatandbefit
Rare training session with sister @chriscandiota and hubby @maiquelmf 🧡 one of the many things that only happen in 🇧🇷😊 #holidaysinBrazil by @lifteatandbefit
Video 1: working hard to keep full ROM while not getting stuck into the whole (while totally getting stuck into the whole 🙃🫠) Video 2: unilateral work to help me recover my strength and get myself out of the whole properly 💪😜 - highly recommended! Photo 3: The main reason training has not been great these last four weeks (warning: DON'T look if you get disgusted with little injuries - don't tell me I didn't warn you) 😉 we don't realise how important our pinky is... until we can't use it 🤷‍♀️ • Proximal interphalangeal dislocation (PIP) joint. by @lifteatandbefit
Who would have thought? It's been just a month since I embarked on my newest challenge, and I'm hooked! I've always loved pushing my body and learning new skills, but I never thought I'd enjoy this... it wasn't my thing, or so I thought. That was until @maiquelmf came home and said, "You've got a trial booked for Monday, just so you know." I shrugged and said, "Cool, I'll be there." Little did I know what I was getting myself into. With @maiquelmf's 3 years of experience and 1.5 years of taking our boys to the gym, I thought jiu jitsu just wasn't my style. Professor @guitrestini used to say "You gotta try it, I know you'll get addicted!" And, guess what? He was so right: I am addicted... Already! 🤷‍♀️😜 Thanks to everyone who motivates me daily. Thanks to my hubby for the support and for sharing his session times with me 😁. Thanks to @thewarrior.goddess and via.capo_jitsu for their help. And, thanks to Professors @guitrestini and @tiagosantaritta for sharing their knowledge with me. You've been fundamental in my journey! 🙏 I'm proud to now be part of the @gbsurfersparadise family, alongside my loved ones 👊 @iezcha.a thanks for the photo and videos, hun! You're so talented! 💕 by @lifteatandbefit
Our type of weekend 😊 Trying to give these kiddos the best opportunities to be active. 🤸 @maiquelmf I have no proof that you were active, too 🤷‍♀️🤣 #parenting #teachthemright by @lifteatandbefit

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