Muscle Minds, 1730 SE Mile Hill Drive Suite 100 (2025)

12/07/2023

Voting for Best of South Kitsap is open! You are able to vote once per day from now until July 23rd!

Muscle Minds has been nominated for the prestigious "Best Personal Trainers" award in our community! 🙌🏋️‍♂️

If you've had a positive experience with our team or seen incredible results, we kindly request your support in the voting process. Your vote would mean the world to us and would further inspire our trainers to keep empowering others to live healthier and happier lives.

We are also honored to work along side some of the best partners who have also been nominated for best of SK 2023.

Sound Sport & Spine - Best Chiropractor and Best Holistic Wellness
Leslie Pine- Best Massage Therapist
RACC- Best Fitness Center
Kitsap Physical Therapy and Sports Clinics- Best Physical Therapists.

Click the link below to vote 👇👇👇

https://vote.kitsapdailynews.com/groups

29/06/2023

📢 Exciting News! 🎉

We are overjoyed to learn that Muscle Minds has been nominated for the prestigious "Best Personal Trainers" award in our community! 🙌🏋️‍♂️

This nomination means the world to us as it reflects the trust and support we have received from our amazing clients, friends, and the community at large. We are incredibly grateful for this recognition and want to express our heartfelt appreciation! ❤️

Being considered among the best personal trainers is truly an honor, and we could not have achieved this without the loyalty and dedication of our clients. We take pride in helping them reach their health and fitness goals, inspiring them day in and day out. 🌟

We firmly believe that fitness is not just about physical appearance, but also about overall well-being and mental strength. We work tirelessly, combining expertise with passion, to ensure that each and every client receives personalized attention, guidance, and motivation. 💪✨

We would like to extend our heartfelt thanks to everyone who has supported us on this journey. Your continued trust and belief in our services push us to work harder and strive for excellence every single day! 🙏

If you've had a positive experience with our team or seen incredible results, we kindly request your support in the voting process. Your vote would mean the world to us and would further inspire our trainers to keep empowering others to live healthier and happier lives.

Stay tuned for updates on the voting process and how you can participate! Let's show everyone why Muscle Minds personal trainers are the best in town! 🏆

25/05/2023

💪🧠 WELLNESS WEDNESDAY: Celebrate Yourself! 👏🥳✨

You can't love yourself till you love yourself.

Instead of beating yourself up for where you "went wrong", celebrate the progress you have made and use that progress to motivate you to keep working hard or to work harder.

When you look back at the many little accomplishments of the past year it will ignite a sense of self-appreciation and empowerment.

If you look back and don't have any accomplishments to show- it will ignite your desire to feel different next year.

Ask yourself: would my past self be proud of my present self?

If the answer is YES that CELEBRATE THAT!!!

Celebrate the unique qualities that make you who you are.

Embrace your progress, honor your resilience, and continue to celebrate the incredible individual that is YOU!
💪🥳✨💜

With love,
-Muscle Minds 🤓💪🧠
Photo credit: Audrey Lopez :)

24/05/2023

💪 Technique Tuesday: Supercharge your back muscles with the SUPERMAN! 🦸‍♂️✨

Today, we're diving into form surrounding an exercise that can be done ANYWHERE: the Superman.
A properly executed Superman targets the muscles along your backside, including your lower back, glutes, trapezius, and hamstrings.

Strengthening these backside muscles will enhance your posture, improve spinal stability, and develop a strong foundation for other athletic movements.

Are ready to unlock your inner Superhero??
🦸‍♂️🦸‍♀️

👉 Lie face down on a mat or the floor, extending your arms overhead.

👉 Slide your shoulders down and back. Keeping your shoulders away from your ears and your head in line with your arms lift your arms, chest off the ground.

👉As you lift your arms using the muscles of your upper and lower back squeeze your glutes and try to keep your knees straight as you lift your knees off the ground at the same time.

👉Exhale as you lift into the Superman- hold the final position for 1-4 seconds.

👉 Take a moment to feel the superhero power surging through your body.

👉 Slowly lower your arms, chest, and legs back down to the starting position. Repeat for 10-15 reps.

POSSIBLE MODIFICATIONS:

The beauty of the Superman exercise is its versatility. Here are some modifications and progressions to keep challenging yourself:

💪 Beginner Variation: If you're new to the exercise, start by hacing your arms at your side (lift your arms as you lift your legs imagining you are a penguin sliding on it's belly.

🔥 Advanced Variation: Hold the topposition of the superman and add a row. Draw your elbows back and imagine you are grabbing a deck of cards between your shoulder blades. (see picture)

Let us know what version is your favorite!

With love,
-Muscle Minds 🤓💪🧠

21/05/2023

RECOVERY IS EQUALLY IMPORTANT TO THE WORK YOU PUT IN!

🌟 Every week give your body the rest it deserves for optimal results. 🙌

🔁 Allow for active recovery: Engage in light activities like walking, yoga, or stretching on rest days. This promotes blood flow, reduces muscle soreness, and enhances flexibility.

💤 Prioritize sleep: Aim for 7-9 hours of quality sleep each night. It's during sleep that your body repairs and rebuilds muscles, enhances cognitive function, and boosts overall well-being.

🥗 Nourish with balanced meals: Ensure your post-workout nutrition includes a mix of protein, carbohydrates, and healthy fats. This aids muscle recovery, replenishes glycogen stores, and supports overall energy levels.

💧 Stay hydrated: Water is essential for proper recovery. Hydrate before, during, and after your workouts to optimize performance, aid in muscle repair, and prevent dehydration.

🧘‍♀️ Incorporate relaxation techniques: Consider adding meditation, deep breathing exercises, or foam rolling to your routine. These practices can reduce stress, improve flexibility, and promote a calm and focused mindset.

Remember, recovery is a vital part of muscle growth and endurance.

Take care of your body and it will reward you with improved performance and overall well-being.💜
With love,
-Muscle Minds 🤓💪🧠
Photo credit: Marcos Paulo Prado via Unsplash :)

20/05/2023

Ready to take your Saturday Sweat to the next level?
Add HIIT (High-Intensity Interval Training) into your routine!

HIIT workouts are short, very intense bursts of exercise followed by brief recovery periods.

This can be done at home, outside, or in a class!

It can be as simple as sprinting as hard and fast as you can for 30 seconds, followed by 90 seconds of walking, do that 5 times an boom 10 minutes of HIIT achieved. ;)

Need to know the WHY for HIIT?

1️⃣ Efficiency: HIIT workouts are great for busy weekends because they deliver maximum results in a shorter amount of time. You can complete a highly effective session in just 10-30 minutes, leaving you plenty of time to enjoy the rest of your Saturday.

2️⃣ Fat Burning: HIIT workouts are known for their ability to torch calories and promote fat loss. These workouts create excess post-exercise oxygym consumption (EPOC), which means your body will be metabolically active for HOURS following your workout to restore equilibrium.
The intense intervals elevate your heart rate, boosting your metabolism and helping you burn more calories both during and after the workout.

3️⃣ Cardiovascular Health: HIIT is excellent for improving your cardiovascular fitness. The rapid alternation between high-intensity exercises and short recovery periods challenges your heart and lungs, enhancing your endurance and stamina.

Remember, safety is paramount when engaging in high-intensity exercises.

Warm up properly, listen to your body, and modify the intensity to suit your fitness level. Always consult with a qualified fitness professional if you have any concerns or underlying health conditions.

-Muscle Minds 🤓💪🧠

19/05/2023

🌟 Happy Fitness Friday! 🌟
Muscle Minds here to remind you to:
MAINTAIN YOUR HEALTHY HABITS THIS WEEKEND!

You've made it through the week, and now it's time to celebrate your commitment to your health and well-being! 💪💜

Remember, every step, every rep, and every moment of self-care counts.

The small steps you take each day adds up to giant leaps with consistent effort!

This is a reminder to PLEASE not throw away your hard work over the weekend!

This means:
-Drink substantially more water than alcohol
-Maintian your circadian rhythm and a healthy sleep schedule.
-GET YOUR BODY MOVING!
-Soak up some sun
-Be sure to have a salad and BBQ some veggies as you grill up meats!

You busted your butt working toward our fitness goals ALL WEEK, DO NOT throw it away with binge eating or messing up your sleep schedule.

-Muscle Minds 🤓💪🧠

Photcredit: James Wheeler from Unsplash :)

19/05/2023

Happy Thirsty Thursday !

If you're looking to improve your fitness routine, one of the simplest yet most effective things you can do is to drink plenty of water throughout the day!

Staying hydrated is essential for maintaining good health and well-being. One of the biggest benefits of staying hydrated is that it helps to regulate body temperature, which in turn can help you avoid heat exhaustion and heatstroke.

Additionally, staying hydrated can support the functioning of your organs, boost cognitive function and mood, promote healthy digestion, and keep your skin looking bright and healthy!

If you feel the need to jazz up your water, try adding lemon slices. Adding lemon to your water is not only a great way to stay hydrated but it also provides numerous health benefits.

Lemons are a natural source of antioxidants and vitamin C, which help to boost your immune system and fight inflammation in the body. Additionally, drinking lemon water can support healthy digestion by flushing out toxins and aiding in the absorption of nutrients.

So be sure to keep a water bottle handy and sip on it throughout the day – your body will thank you! 💪🧠🤓

10/05/2023

Happy Technique Tuesday!! 💪

The Deadlift is one of the BEST exercises that strengthens the body's posterior chain, including the back, glutes and hamstrings. However, it's crucial to maintain proper from when performing this lift to avoid injuries and get the maximum benefit from this exercise.

So, on today's episode of Technique Tuesday, we'll cover the proper set-up form for the deadlift!

1) First approach the bar, 1 inch away from your shins with the bar over your midfoot. Feet are HIP width apart.

2) While keeping your legs straight, bend down and grab the bar. Do not move the bar!

3) Bend your knees so that your shins are on the bar, push your knees out into your elbows, and screw your shoulders in.

4) Don't drop your butt! Keep your hips up and your hamstrings tight.

5) Keep your chin down but your chest up, think proud chest! Breathe, brace, lean back into your heels and push the floor away keeping the bar in contact with your body the entire time.

6) At the top of the lift, squeeze your glutes to finish the "lockout"

7) Drive your hips back, keeping your legs straight as you lower the bar down your legs, bending your knees once the bar reaches your knees.

Proper set-up form for the deadlift is crucial for a safe and effective workout. By following these steps, you'll be able to perform the lift efficiently while getting the maximum benefit from this exercise.

Happy Lifting!
- Muscle Minds 🤓💪🧠

08/05/2023

Happy Mobility Monday everyone! 💪

Today we want to talk about sore neck stretches. Neck pain is a common issue, especially if you spend a lot of time sitting in front of a computer or staring at your phone.
Here's a quick stretch you can do to ease the discomfort in your Neck:

1. Sit or stand up straight with your shoulders relaxed.
2. Slowly turn your head to the right and try to look over your shoulder as far as you can without causing pain.
3. Hold for 10-20 seconds, then slowly release and return your head to the starting position.
4. Repeat on the left side.

Here's an additional stretch you can do to ease the discomfort in your Neck & Shoulders. Specifically your Upper Traps and Levetor Scapulae:

1. Rest your left hand on your head.
2. Extend your right arm, pressing through your palm while pulling fingers upward.
3. Hold for 30-90secs while breathing deeply.
4. Repeat on left side.

Remember to never force your neck beyond its natural range of motion. If you have chronic neck pain, consider seeing a physical therapist for more personalized advice. Keep stretching and stay mobile! 💪

07/05/2023

Go to a quiet space, set a timer for 3 minutes, sit in silence.

Try to connect to my breathing, or focus on gratitude if you find your mind wandering.

Studies have shown that silence can lower blood pressure, reduce stress hormones, boost immune system, and improve mental clarity. Silence can also help you sleep better, focus better, and be more creative. 😴🧠🎨

Want to practice silence regularly?

👉Try meditating for 5-10 minutes a day in a quiet place.
You can use an app or a timer to guide you. 🧘‍♂️

👉Go for a walk or a run in nature, without music or podcasts.
Instead, listen to the sounds of the birds, the wind, and your breath. 🌳🐦

👉Turn off your phone and other devices for an hour before bed. Read a book, write in a journal, or do some stretching. 📚📝🙆‍♀️

👉 Find a quiet spot in your home or office and sit there for a few minutes. Close your eyes and relax your muscles.
Breathe deeply and slowly. 😌

Silence is golden, and it can also make you healthier and happier. Try it today and see how you feel! 💜💜💜

With love,
-Muscle Minds 🤓💪🧠

06/05/2023

Put on your favorite song, and DANCE your heart out!!

🎵💜💃🖤🕺💜🎶

Did you know that dancing your heart out for just one song has significant health benefits?

👉 INCREASES SENSE OF WELL BEING

Dancing for just one song can produce a rush of endorphins, leaving you feeling happier and more relaxed.

👉 CHALLENGES YOUR MUSCLES, MIND, AND BALANCE.

Dancing uses EVERYTHING, especially your coordination, muscles, and heart.

Regular dancing can lower your risk of heart disease, stroke, and high blood pressure (aka the biggest killers in the US).

👉 BUILDS YOUR CONFIDENCE

When you lower your inhibitions and express yourself with your body your confidence GROWS. As you master the timing and sing along you realize just how much you are capable of 💜

Now, PLEASE, spend 5 minutes to pick your favorite song and dance your heart out!

🎵💜💃🖤🕺💜🎶

Comment below whether you are able to last 1 full song😏🥵😵😏

With love,

-Muscle Minds 🤓💪🧠

PHOTO BY: Drew Collins on Unsplash

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