#strongandshapely

[mikealexandercpt]

Not too bad, considering I haven't committed to any TRUE lifting since December. But here's a thought: do you have any kind of #injury, whether it be a form of #tendonitis, #tendonopathy, etc? You still can lift if you wish; you'll simply have to work around the injury while it's healing. That's all. Since I've been back at the gym, whether it be @strongandshapely or @goldsgym.mw, I've completely changed my training to a more machine oriented, #bodybuilding friendly approach. I'm using #dumbbells and a few key #selfmyofascialrelease tools when working on my #golferselbow. And the, for the sake of #stabilization, I'm using multiple different machines in one big #giantset to get on and out of the gym within an hour max. What are you doing to work around YOUR injuries if you have any? Let me know below in the comments! Mike #mikelaexandercpt #mikealexanderfitness #correctiveexercisespecialist #nasmces #correctiveexercise #thingswillgetbetter #northjerseypersonaltrainer #northernnj (at Strong And Shapely) https://www.instagram.com/p/CoLFAJbusph/?igshid=NGJjMDIxMWI=

[staceymitchell22-blog]

Starting today, "30 Days of Stand Up Abs" videos showing all the creative ways to get strong and shapely with Stand Up Abs! You can order your Stand Up Abs kit at www.standupabs.net. Included are two awesome ankle straps (padded with stirrups), two resistance bands (one 5-lb, one 10-lb fabric-covered), DVD and carrying bag! Super high quality and fabric covered for allergy sufferers out there like ME! #noskinirritation #coretraining #getsome #strongandshapely (at Mitchell's Throwin' Steel)

[tymcfly91rs-blog1]

Part 1 of my 3-4 hour work out the other day down at "strong and shapely" gym in NEW JERSEY. Yes we drove an hour to make some gains. We hit back, biceps & triceps. #cutsforthesluts #strongandshapely #ronnycolman #roncolman #gym #fitness

[mikealexandercpt]

Congratulations and thank you goes out to @pauliedero for performing a miracle seven months in the making. I'm excited beyond words for the reopening of the legendary @strongandshapely. There's no question in my mind that with Paulie, the gyms in great hands and I cannot wait to see what he does with the place. #unitedinstrength #bodybuilding #powerbodybuilding #powerlifting #northjersey #hardcoregyms #badassgyms #hardgainercoach #njstrengthcoach #njnutritioncoach #njpersonaltrainer #Repost @pauliedero (@get_repost) ・・・ Welcome the next generation of Strong and Shapely Gym! Today is opening day after a six month closure. We are back under new ownership to make this gym the best 💪 bear with us during a transition and renovation period. Official grand opening to be announced for November. All existing memberships are honored with special loyalty promotions. All information regarding memberships hours and phone number will be provided. Remember to respect social distancing, be responsible and accountable to loved ones if you are sick and stay home, temperature will be checked upon arrival, facial coverings are to be properly worn, and rack your weights. Your home is back open so treat it as such. Can’t wait to see the entire #gymfan back. And this post can’t be complete without electing our new mayor @mikeyr82 #strongandshapely #stronger #since1984 #npc #bodybuilding #bikini #ifbb #eastcoastmecca #ecwc @nxt_lvl_visionary (at Strong and Shapely Gym) https://www.instagram.com/p/CF-P2-nDZKK/?igshid=1x0tghs5hie0j

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Always picks exercises that meet your goals or help you to further hit your goals. If your goal is to get better at the #squat, pick exercises that MIMIC it as much as possible. One of my favorite #squatvariations is the #gobletsquat. Some benefits of the Goblet Squat include extra core work, as you're expected to #braceyourcore, just like you would with the barbell variation itself. Using dumbbells, regardless of what #reprange you utilize, forces your body to stabilize itself. Think holding up a heavy dumbbell in front of your chest is easy the first few times around? Also, with extra stability comes extra tension, as dumbbell exercises are more known as muscle builders than barbells. Position yourself the way you would in a barbell squat with your feet shoulder width apart, #scapula retracted and your head NEUTRAL. Pause at the bottom of your last rep for a good two or more seconds for extra #timeundertension. The added eccentricity WILL increase the size of those #quads! Here's 70x5x5. I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #onlinepersonaltraining via Zoom and Skype as well as #athomepersonaltraining. Message me now and let's get you in the best shape of your life today! Mike #mikealexandercpt #unitedinstrength #strongandshapelygym #eastrutherford #eastrutherfordpersonaltrainer #northernnj #northjersey #northjerseypersonaltrainer #bergencountypersonaltrainer #bergencounty #bergencountymoms #passaiccountynj #cliftonnj #hardgainercoach (at Strong And Shapely) https://www.instagram.com/p/CQ_zlmmDAL7/?utm_medium=tumblr

[mikealexandercpt]

There's no other way to put it, but this caption above is nothing short of stupid. Want to know what's worse than not going to the gym at all? Try going to the gym without a plan of attack. Try spending years in gym just spinning your tires because you're either not eating right, not training in mannor that appropriately fits your goals, or even both. Hell, after that I'd rather not hit the gym at all. Anyone who tells you this is either a casual gym goer or someone who generally means well but is absolutely clueless. Hey it happens. Don't fall for the trap. If you're new to training, in the #northjersey area, and you're looking for someone to guide you through the nonsense and help you reach your goals, then look no further. I'll help you reach your goals with a training AND #nutrition plan tailored to YOUR individual needs and goals. I'm available now for #oneononepersonaltraining at @strongandshapely, #onlinecoaching or I can come to you. Message me now for my rates as well as special offers. #mikealexandercpt #unitedinstrength #strongandshapelygym #njlocal #njpersonaltrainer #eastrutherfordpersonaltrainer #bergencountypersonaltrainer #eastrutherford #bergencountynj #hardgainer #nutrtioncoach #dontbelievethehype #northjerseyfitness #backtothebasics (at Strong And Shapely) https://www.instagram.com/p/CJ9co_ijm5H/?igshid=qlaj5doyc740

[mikealexandercpt]

Wow! I'm not too sure as to exactly when this arrived, but this HUGE for @strongandshapely. I'm not sure when they will be ready for use, but this will be a game changer for a LOT of us. All I can is this - let's not take this for granted! #mikelaexandercpt #strongandshapelygym #makestrongandshapelygreatagain #roguefitness #olympicplates #thankyoupaulie #dontfuckthisup #northernnj #eastrutherford #eastcoastmecca (at Strong And Shapely) https://www.instagram.com/p/CaU_w-yl5DH/?utm_medium=tumblr

[mikealexandercpt]

Due to my increasingly hectic schedule, I've had to reduce my training schedule from three days to two. This actually has offered me a few benefits which I'm sure I discussed in the past. This allows for more recovery time, allows for more things to be done outside the gym and it encourages you to MAXIMIZE your training time. What you see here is strictly the product of running a three day training week on a two day schedule. I'd done something similar two and a half years ago, when I pulled 410 and squatted 350 for the first time. And that's the key: The extra rest time allows you to work HARDER. No excuses. I used to be skin and bones. I was Skeletor. But by training equally as smart as I train hard, I'm now the thickest I've ever been while continuously dropping #bodyfat. If I can do it, you definitely can. And if you want to defy the odds yourself, come to @strongandshapely and simply ask for me. Or you can even contact me here. I'm available for #oneononepersonaltraining there now! I'm also available, if that doesn't work, for #athomepersonaltrainong or even #onlinepersonaltraining via Zoom. Three ways to reach me, which one will you choose? Mike #mikealexandercpt #hardgainer #abbreviatedtraining #strongandshapelygym #eastrutherford #eastrutherfordpersonaltrainer #northjerseypersonaltrainer #bergencountypersonaltrainer #njlocal #cliftonnj #nutleynj #northernnj #bergencountymoms #fullbodytraining (at Strong And Shapely) https://www.instagram.com/p/CXON-RElrXP/?utm_medium=tumblr

[mikealexandercpt]

One of the best things about training in a gym such as @strongandshapely is that, alongside being THE best gym in the area (and probably all of the northeast), they also offer the best in supplementation. That's why I made sure to pick up my second container of @nutrabio #wheyisolate in #dutchchocolate flavor before training last night. Also, if you take a look at the second picture, you'll get a view of my oh so beautiful business cards. That's right, I'm a trainer here, in case ya didn't know. I'm a @nasm_fitness certified #personaltrainer and #nutritioncoach here as well as in the #bergencountynj area. My specializations are in #beginnerstrengthtraining, #intermediatestrengthtraining, #correctiveexercise, and #injuryprevention. So if you're ever in the gym and want help getting in the best shape of your life, grab one of these cards and give me a call today! Mike #mikealexandercpt #strongandshapelygym #nutrabiolabs #nutrabio #northjersey #northjerseypersonaltrainer #passaiccountynj #cliftonnj #nutleynj (at Strong And Shapely) https://www.instagram.com/p/CWqMWswlWNW/?utm_medium=tumblr

[mikealexandercpt]

Just bought this bad boy earlier today. This is a limited edition Bob Bonham tribute shirt featuring the original design along with Bob's signature, as seen in the second picture. Get them now because once they're gone, they're GONE. Speaking of @strongandshapely, I'm available for #oneononepersonaltraining there, where I specialize in #beginnerstrengthtraining, #nutritioncoaching and #correctiveexercise. Contact me now and let's get you in the best shape of your life today! Mike #mikealexnadercpt #unitedinstrength #strongandshapelygym #eastrutherfordpersonaltrainer #northjerseypersonaltrainer #bergencountypersonaltrainer #bergencountymoms #passaiccountynj #cliftonnj #bobbonham #ripbobbonham #limitededition (at Strong And Shapely) https://www.instagram.com/p/CWJzFoBFgU1/?utm_medium=tumblr

[mikealexandercpt]

EDDIE!!! Goddamn did I miss this guy! We met last year's grand reopening of @strongandshapely , where he introduced me to samples of some of THE most insane #preworkouts you'll ever try. If you're in the Rockaway, NJ area at any time you have to make a stop at @nutrition_zone, not just because I said so, but because @muscleplayers is the man. In the second picture is this past Tuesday night's purchase, including a re-buy of #isohydro by @musclesportusa as well as a new pre-workout called El Jefe which I'm looking forward to trying real soon. Don't forget to #supportsmallbusiness! Mike #mikealexandercpt #unitedinstrength #nutritionzone #northernnj #northjersey #rockawaynj #rt46 #eljefe #musclesport #northjerseypersonaltrainer #eddieisteman # (at Nutrition Zone) https://www.instagram.com/p/CVVI_2rlKtN/?utm_medium=tumblr

[mikealexandercpt]

I'm sure most of you who follow me and viewed my story this past Monday now know of the sad passing of Bob Bonham, the founder of my home gym of the last four years, the legendary @strongandshapely. It was 2016 when I was introduced to @boninierik, who PASSIONATELY (that doesn't even describe it adequately!) told me about this magical, hardcore gym just 10 minutes down the road from where I was living at the time, that had EVERYTHING you could ever need to fulfill your fitness goals. Upon finally exploring it a year later, all I could do was ask myself what the hell took me so long. It was months later that I finally met the man himself. I'd heard so much about him that I was a little star struck, I must admit. There's a lot that's been said about him, his accomplishments and his gym etiquette over the last several days, some of it is a bit redundant, so I'm going a different route. It was upon my third to last encounter with Bob in the fall of 2019 when, out of nowhere, I started talking about the then-recent passing of my brother. He just stood and listened as I spilled my guts out. "I'm so sorry, thank you for sharing that with me" he said with this empathetic look on his face. That meant a lot to me at the time and it does now more than ever, because for all the stories I'd heard, this was a very different side of him. So Bob, I'd like to thank you, not just for this incredible gym and environment that you put whole your life into, but for your compassion. Thank YOU for listening. RIP Bob Bonham 1951-2021 #mikealexnadercpt #unitedinstrength #strongandshapelygym #bobbonham #ripbobbonham #eastrutherford #bergencountypersonaltrainer #eastrutherfordpersonaltrainer #hardcoregyms #badassgyms #rerackyourweights #1984 #bodybuilding #powerlifting #disneylandofgyms (at Strong And Shapely) https://www.instagram.com/p/CUvX5uxl7AL/?utm_medium=tumblr

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

So I was finally able to hit ten reps on this insane exercise (although I did just eight in this video). One to I can offer, that I didn't offer on my last post regarding the #glutehamraise, is to make sure that ONLY the balls of your feet are on the metal plate, leaving your ankles in a state of #dorsiflexion. This will aid I'm ensure your legs slide on the pad, allowing for a smooth path between #flexion and #extension, without overworking the #lowerback. I hope to use apply either tension using a #resistanceband or weight using a #dumbbell real soon. Here's my last set of bodyweightx3x10,10,8 supersetted with #ropestraightarmpulldowns. I imagine this could be a great tool for #bodybuilders to use in their own training, yet I've yet to hear if any do. If any of you bodybuilders reading do, in fact, implement the #ghr into your training please drop a comment below and let me know how you approach it as well as if you find it to be as effective for #bodybuilding as #powerlifters find it to be for what they do. Let's talk! I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #athomepersonaltraining as well as #onlinepersonaltraining via Zoom. Contact me now and let's get you in the best shape of your life today! Mike #mikealexnadercpt #unitedinstrength #coachbabyface #strongandshapelygym #bergencountypersonaltrainer #bergencounty #northernnj #northjerseypersonaltrainer #northjersey #posteriorchain #posteriorchainstrength #hamstrings #glutes #eastrutherfordpersonaltrainer (at Strong And Shapely) https://www.instagram.com/p/CUcy4VAM9B-/?utm_medium=tumblr

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Good morning and here's another #techniquetip for ol' #coachbabyface (follow this hashtag, the current look won't last!)! Upon performing any #pulldownvariation, always make sure to brace, just as you'd do with any big #compoundexercise. Breath into your belly before your pull, exhale once your chosen bar is at the top of your chest, and inhale again before your raise the bar back to its starting point. The #spinalstability will ensure that you don't arch your #lowerback, especially as the weight gets heavier. Here's a smooth, controlled 100x10 using the #magbar. I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #athomepersonaltraining as well as #onlinepersonaltraining via Zoom. Mike #mikealexnadercpt #strongandshapelygym #unitedinstrength #magbarpulldown #eastrutherfordpersonaltrainer #bergencountynj #bergencountypersonaltrainer #bergencountymoms #maximumadvantagegrip #northjerseypersonaltrainer #northernnj https://www.instagram.com/p/CUUtB15rxMI/?utm_medium=tumblr

[mikealexandercpt]

Have you ever used #cyclicdextrin (#clusterdextrin)? Do you feel like it ever worked for you? Is it a farce? Click in the link in my bio now to learn about its benefits as well as my own personal experience with it. Let me know your thoughts in the comments section! I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #athomepersonaltraining along with #onlinepersonaltraining via Zoom. Contact me now and let's get you in the best shape of your life today! Mike #mikealexnadercpt #strongandshapelygym #northjerseypersonaltrainer #northjersey #bergencounty #bergencountymoms #passaiccounty #eastrutherfordpersonaltrainer #eastrutherfordnj #cliftonnj #hbcd #highlybranchedcyclicdextrin #musclesport #lowosmolarity #carbohydrates #gastricemptying #glutenfree #sugarfree https://www.instagram.com/p/CUDmBuDFaeq/?utm_medium=tumblr

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

I finally understand why this is considered a #lowerbodypullup. Here are some benefits of the #glutehamraise: * With proper form this will ABSOLUTELY isloate your #hamstrings probably more than most #posteriorchain #isolationexercises. *Over time these will build up the size on your hamstrings OVERALL as well as the #glutes. This is essentially thanks to the demands placed on the #lowerbody. Think the #saidprinciple. *The ability to strengthen and build up your hamstrings using this WILL carry over to a stronger, and far more STABLE #squat, #deadlift and probably even your #benchpress. Make sure to TAKE YOUR TIME with these. Do not rush these. My hips are a bit bent but this will go away the more I practice it. Make sure you stretch your hamstrings enough before ascending back up and like with most exercises, be sure to BRACE. By the way, major thanks goes to @joelt800 for his critique on this. I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #athomepersonaltraining along with #onlinepersonaltraining via Zoom. Contact me now and let's get you in the best shape of your life today! Mike #mikealexnadercpt #strongandshapelygym #northjerseypersonaltrainer #northjersey #bergencounty #bergencountymoms #passaiccounty #eastrutherfordpersonaltrainer #eastrutherfordnj #cliftonnj #specificadaptationtoimposeddemands #accessorywork (at Strong And Shapely) https://www.instagram.com/p/CUA8xGDpkei/?utm_medium=tumblr