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NNOWW Fitness

@nnowwfitness

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#PersonalTraining studio dedicated to fitness & lifestyle change 🏋🏽‍♂️ Founders: @nkemsway @poloprincessnyc 💪🏽 @nasm_fitness affiliates 📚🏃🏽🥘

POSTS STORIES REELS

The Barbell Squat -
Set up:
1. Get the bar on your back with an over hand grip
2. Stand with feet hip width apart
3. Toes facing anywhere from straight forward to slightly turned out, no more than 15 degrees, again whatever feels most comfortable.
4. Back should be neutral
5. Core tight
6. Chest Up
7. Shoulders Back
8. Heels Planted

The Movement:
1. From the standing position keep your core tight and drive your hips back, bending your knees, as you sit into a squat position. Imagine you are sitting into a chair.
2. Do this while keeping your heels planted, chest up, shoulders back and back arched all in one controlled movement.
3. Going as low as feels comfortable, strive to reach parallel, meaning your thighs are parallel to the ground or knees are bent to a 90-degree angle, you can also go below parallel if and when you feel ready and able (below parallel is not recommended if you have unresolved knee issues).
4. Pause at the bottom, focus on tightening your glutes and hamstrings
5. Then press into your heels and straighten your legs to return to a standing position. Think of it as your heels being screwed into the ground as you come up.

• Watch your knees to make sure they don’t cave inwards on the way up, they should be over your toes through the whole move.
• Do not lock your knees when returning to the standing position
• Make sure the heels don’t lift, which would shift the weight onto your toes

Modifications:
1. Put a chair behind you practice proper form as described above while you sit down and stand up.
2. Once you can do a full round of those with ease try progressing to a “butt tap” where you don’t ever actually sit but just tap your but on the seat.
3. Once those are easy you can progress to a regular squat or try finding a lower chair that makes the tap above a little but more challenging. by @nnowwfitness

Introducing both our new updated app and #GetStronger our newest virtual program for those comfortable in the gym but needing help regarding what to do, how to do it and when 🏋🏽‍♂️ like having a #PersonalTrainer in your pocket 💪🏽💪🏽💪🏽 #NNOWWFitness #VirtualTraining #OnlinePersonalTraining by @nnowwfitness

#GetItDone #NkemsWay #NNOWWFitness by @nnowwfitness

Celebrating 10 years of strength, sweat, and smiles 💪🏽 💦 😊 Today @NNOWWFitness turns 10!! 🥳🥳🥳 Thank you to our incredible clients for trusting us with your #fitness goals and becoming part of the #NNOWWFitness family 🫶🏼. Here’s to a decade of achieving goals together and many more to come! 💪 #FitnessFamily #DecadeStrong #PersonalTraining #wellness by @nnowwfitness

Full 💪🏽 Routine 🌟 Try it • Tag us 🏷️ #LetsGetit #ArmRoutine #MegaPump #biceps #bicepworkout #triceps #tricepsworkout by @nnowwfitness

A couple of days left in 2023… What are your goals for 2024?? If they include wanting to be in better health in any way and you feel like you don’t know where to start, send us a message, we have plans for everyone. #HealthIsWealth #2024 by @nnowwfitness

#Fitness is the answer 🏋🏼‍♀️🏃🏼‍♀️🤸🏾‍♂️🧘🏽‍♀️🚴🏿‍♂️🧗🏻 by @nnowwfitness

No pressure, no diamonds 💎 no struggles, no strength 💪🏽 no friction, no growth 📈 #NNOWWFitness by @nnowwfitness

“A leader is one who knows the way, goes the way, and shows the way“ by @nnowwfitness

If you’re a personal trainer or know any trainers looking for a space to train their clients and grow their business in a fun, clean, and professional facility, there’s a place here for you.
#getitdone #nkemsway #nnowwfitness #weightloss #wellness #fitness #fitnessmotivation #motivation #fitnessjourney #workoutvideos #workoutoftheday #reel #fitness #bodybuilding #workout #circuittraining #Consistency #discipline #strengthtraining #boxing #personaltrainer #fitnesstrainer #certifiedpersonaltrainer #NYC #QUEENS by @nnowwfitness

The #Deadlift 💪🏽
⛔️⚠️⛔️Disclaimer: there are many variations and “right ways” to do a movement or exercise and make it your own. This is what works for us, don’t forget to save, repost & tag us to let us know if you gave it a try!!
🔷 Set up:
1. Set up the bar with the amount of weight you’re lifting
2. Stand with feet hip width apart toes facing forward
3. Bring the bar over your feet
4. Squat down to grab the bar
5. Grasp the barbell with your hands slightly wider than shoulder width with a tight overhand or mixed grip.
6. Lift the bar
7. Stand straight, chest up, shoulders back, core engaged, barbell in front of you, arms straight

🏋🏽‍♂️ The Movement:
1. With your back firm, no rounding, bend your hips and knees to bring the barbell to the ground in one controlled motion – hips should be slightly higher than your knees
2. While keeping your back firm, push your feet into the ground, extend your knees and push your hips forward to stand tall, squeezing your glutes the whole move.
3. Repeat for the prescribed number of reps or time.

📖 Notes:
• Back should be straight the whole move
• Knees should be facing forward
• Remember to keep the bar close to your body in both directions.
• Your arms should be straight the whole move
• Readjust your shoulders if needed at the top of the lift, before bringing it back down
• If this is your first time doing the exercises start with a very low weight or if your barbell is weighted, this is a good place to start.

#glutes #back #PersonalTrainer #Weightloss #VirtualTraining #VirtualPersonalTraining #OnlinePersonalTraining #OnlineTraining #OnlineFitness #FitnessCoach #PersonalTraining #WeightlossCoach
#LifeCoach #FitnessLifestyle #Lifestyle #LifestyleChange #LifestyleCoach #NNOWWFitness by @nnowwfitness

Try this 🏋🏽‍♂️, let us know what you think:
1. Jump rope - #Endurance/#conditioning
2. Barbell #Squat - #Glutes, #quads
3. Hurdles - Legs, #Endurance, #conditioning
4. Lat Pull Down - #Back
5. DB curls - #Biceps
Rest and Repeat 3-5x
Any questions?
Rest and repeat 3-5x 🏋🏽‍♂️💪🏽🏋🏼‍♀️ #workout #lift #liftweights #weighttraining #bodysculpting #PersonalTrainer #Weightloss #Fullbody #fullbodycircuit #onlinepersonaltraining #OnlineFitness #FitnessCoach #PersonalTraining #WeightlossCoach #LifeCoach #FitnessLifestyle #Lifestyle #LifestyleChange#LifestyleChangeCoach #NNOWWFitness by @nnowwfitness