Amanda Bisk@amandabisk

๐Ÿ‡ฆ๐Ÿ‡บFormer Elite Pole Vaulter
๐Ÿ“šExercise Physiologist
๐Ÿƒ๐Ÿผโ€โ™€๏ธElite Athletics Coach
๐Ÿง˜๐Ÿผโ€โ™€๏ธQualified Yoga Teacher
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#FreshBodyFitMind app
๐Ÿ“ฒ iPhone&Android

youtu.be/WVc3MSvdnj8

2,759 posts 682,182 followers 408 following

Amanda Bisk

BETTER POSTURE with 3 of my favourite stretches โ˜บ๏ธ
๐Ÿ‘‰๐Ÿผ Hold each for 10 long deep breaths
1. PUPPY POSE
So good for mobilising your thoracic spine (or hunchback ๐Ÿ˜‰) which will help to lift your posture AND recharge your energy! >> Place chin on the mat for a deeper stretch
2. LYING PRONE TWIST
Stretches pec and also mobilises spine. Start with cactus arms then slide your hands up about 10cm (this will give you the right shoulder position to get the best stretch) >> Twist with both hands on the ground OR lift top arm for a deeper stretch.
3. PEC STRETCH
This really targets tight pectoralis muscle (which causes a forward drop or roundness of the shoulders). Make sure you prevent your ribs โ€˜flaringโ€™ by keeping your belly button pulled in >> Squeeze elbows together for a deeper individual stretch of each pec
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Doing these 3 simple stretches everyday will help improve your posture, allow deeper breathing & boost energy levels ๐Ÿ‘Š๐Ÿผ
Keep a lookout for my BETTER POSTURE STRENGH video (targeting upper back strength) coming soon! #betterposture #workouttips
abโ™ฅ๏ธx
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Find follow-along workouts & yoga classes on my app โ€˜Fresh Body Fit Mindโ€™ ๐Ÿƒ๐Ÿ™Œ๐Ÿผ iPhone & Android ๐Ÿ“ฒ
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Music: Daylight - Beauvois


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Amanda Bisk

Sunset skates with my loves โœŒ๐Ÿผโ˜€๏ธ @adam.m.dunne @westcoast_weenies


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Amanda Bisk

Post workout stretch ๐Ÿ’ช๐Ÿผ My favourite time to work on flexibility because my muscles are warm and I can get deeper into stretches ๐Ÿ˜ฌ๐Ÿ‘Œ๐Ÿผ
My hip flexors and shoulders are ALWAYS tight ๐Ÿ˜ซ (since I do lots of sprinting and upper body strength)
Iโ€™m interested to know what areas of your body are the tightest?? It might give me a few ideas for my next video! ๐Ÿ˜‰๐ŸŽฅ #flexibility #stretching
abโ™ฅ๏ธx


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Amanda Bisk

Weekend sweat for you guys!! ๐Ÿ˜…๐Ÿ’ฆ
๐Ÿ‘‰๐Ÿผ3 Rounds
10 x 1 ARM BURPEES
10 x PUSH UP TO DOWN DOG
20 x IN-OUT SQUAT JUMPS
20 x PLANK JUMP OUTS
1min QUICK FEET
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Enjoy!! ๐Ÿ˜˜ #wholebodyworkout
abโ™ฅ๏ธx
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Music: Strangers (R3hab Remix) - Sigrid


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Amanda Bisk

End of a 40 degree scorcher today! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Time for a sunset swim, vege nachos, and ice cream!! ๐Ÿ˜ Bring on the weekend!! ๐Ÿ™Œ๐Ÿผ
PS. Week 3 of my Countdown to Christmas fitness calendar is up on my app! ๐Ÿคฉ๐ŸŽ„ A workout/yoga class every day leading up to Christmas!! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ Can you do it?! ๐Ÿ˜ƒ #weekendvibes
abโ™ฅ๏ธx


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Amanda Bisk

Learn to be gentle on yourself. Allow more room to make mistakes, to be flawed, and to be human.
Failure isnโ€™t the end result, it is part of the process. Let it encourage you to adapt, grow and get better.
Without your struggles, you wouldnโ€™t have your strength ๐Ÿ’œ #strength #nevergiveup
ab x


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Amanda Bisk

GLUTE ACTIVATION before your workouts ๐Ÿ‘๐Ÿ‘Š๐Ÿผ I had someone ask me about exercises that really isolate the glutes...these 3 are my go-to BEFORE every workout ๐Ÿ‘Œ๐Ÿผ
๐Ÿ‘‰๐Ÿผ 2 Rounds
20 x SEE SAW SQUATS
20 x SIDE PLANK CLAMS
20 x SIDE LEG LIFTS (toe down)
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Glute activation:
โ€ข encourages correct alignment of your knees and ankles (especially during squats and lunges BUT also when you are walking and running!)
โ€ข Prevents over activation and tightness in your lower back &
โ€ข Can also prevent knee, ankle & lower back injuries
Get onto fam! ๐Ÿ’ช๐Ÿผ๐Ÿ˜ˆ #gluteactivation #workouttips
abโ™ฅ๏ธx
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Find follow-along workouts & yoga classes on my app โ€˜Fresh Body Fit Mindโ€™ ๐Ÿƒ๐Ÿ™Œ๐Ÿผ iPhone & Android ๐Ÿ“ฒ
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Music: GOLD - Tim Schaufert & CASHFORGOLD


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Amanda Bisk

Just trying to get myself dizzy in deferent ways... ๐Ÿฅด haha Check out my blooper in my story! ๐Ÿ˜‚ #spinit #handstand


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Amanda Bisk

Ugh. My butt is so sore today!! ๐Ÿ˜ต Did anyone else do my โ€˜Butt Cramperโ€™ workout yesterday from my Countdown to Christmas fitness calendar?! ๐Ÿ˜ฑ๐Ÿ‘ Buuuurrrnnnnn!! ๐Ÿ˜ณ
So stoked we have โ€˜Abs on Fireโ€™ today ๐Ÿ˜ฌ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Not only is abs my favourite body part to train BUT my butt wouldnโ€™t be able handle any leg stuff ๐Ÿ˜ haha
If youโ€™re not part of the Christmas Countdown yet, make sure you jump onto my app and start today!! ๐Ÿ™Œ๐Ÿผ A follow-along workout/yoga class every day leading up to Christmas!! ๐Ÿคฉ๐ŸŽ„ 15days to go!! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผwoohoo!! #countdowntochristmas #fitnesschallenge
abโ™ฅ๏ธx
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Fresh Body Fit Mind app available in the App Store & Google Play Store ๐Ÿ“ฒโ˜บ๏ธ


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Amanda Bisk

Family sprint session! ๐Ÿ‘ฑ๐Ÿผโ€โ™‚๏ธ๐Ÿ‘ฉ๐Ÿผ๐Ÿถ๐Ÿถ๐Ÿ™Œ๐ŸผDefinitely my favourite session of the week! Sun, music, fresh air, and some friendly competition to try and make it to the top of the hill 1st ๐Ÿ˜‰๐Ÿ† haha
Oh! and Happy Birthday to our little girl Willow!! ๐Ÿถ 2 years old today! ๐Ÿฅณ (and still only runs halfway up the hill every time we race ๐Ÿ˜›) #backofthepack #trainingbuddies
abโ™ฅ๏ธx


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Amanda Bisk

Yep. This is me. Sweating it out, struggling to get my breath, and screaming motivation during one of my follow-along classes on my app ๐Ÿ˜‚
Come join me! Itโ€™s heaps of fun and youโ€™ll never be struggling through a workout on your own again! ๐Ÿ’ช๐Ÿผ๐Ÿ˜‰๐Ÿฅต haha #freshbodyfitmind #workoutprogram
abโ™ฅ๏ธx
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Find โ€˜Fresh Body Fit Mindโ€™ in the App Store & Google Play Store! ๐Ÿ“ฒโ™ฅ๏ธ


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Amanda Bisk

Itโ€™s hard to start sometimes. When your not feeling fit, flexible, strong, or consistent
BUT
It gets easier.
You get better.
and the days you struggle become further apart.
With EVERY effort you make,
You are creating your stronger self.
Piece by piece ๐Ÿ‘Š๐Ÿผ #trusttheprocess
abโ™ฅ๏ธx


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