Anything is possible

mattrojana:

Fit tip of the day: As many of you may know, lower #abs can be the hardest to get. Leg lifts (can also be modified with weight) are by far my favorite ab exercise. I choose to do these on a flat bench to allow a further range to stretch on the downward motion. The key here, is just like any other exercise, focus on the muscle you wish to target, squeeze the contraction and allow the muscle to fully stretch. Grab a flat bench and lay with your thighs hanging off. Keep your legs straight and raise them in the air while squeezing your abs tight. At the top of the rep, you should feel your lower/mid abdominals tighten up, focus on that area and squeeze tightly for a second. Upon lowering your legs, fight the gravity and control them down slowly (all the stress/load should be put on your abs, make them do all the work!). Lower your legs all the way down just before your feet touch the floor to allow that stretch (important). Hold that stretch again for a slight moment before performing the next rep. As you gain more control and are able to up the rep range, feel free to add a dumbbell between your feet to increase the resistance! An example video will be up shortly on my fitness page: www.facebook.com/mrojanaphysique! Demonstrated by @mylenemontoya (Taken with instagram)

mattrojana:

Last summer with my love @mylenemontoya ❤ #throwbackthursday #nofilter (Taken with instagram)

mattrojana:

Don’t cut yourself short on #nutrition. Summer is here and lean is in, contact me to get your case today. #shakeology (Taken with instagram)

mattrojana:

Find something you love to do and do it 👍 (Taken with instagram)

mattrojana:

Fit tip of the day: Pushing limits. In order to grow and progress, we MUST push past our limits. Working out is both a physical and mental game believe it or not. If we never break out from our comfort zones, we will remain the same plain and simple. We can all relate to the burning sensation we feel from lactic acid burning our muscles mid set. It sucks, I know. But learn to embrace the pain. That “burn” is what usually sets our failure limit, causing our brain to tell our body end the set. So with that being said, push past that limit. Next time you’re in the gym, challenge yourself. Once you feel that burn, count how many further reps you’re able to push out. When you reach absolute failure, have a spotter force you through the motion of a couple more reps. It will feel like you’re doing absolutely nothing, but as long as you enforce a good contraction, stretch and good form you are golden. Try this and I guarantee you WILL see change in your body, mindset and strength. “Pain is what makes me grow, growing is what I want” - Arnold Schwarzenegger (Taken with instagram)

mattrojana:

Fit tip of the day: The quest for big delts. Lets face it, we all want big, broad shoulders. It just looks good plain and simple. A great way to cap your shoulders are side raises (doing so on an incline bench completely isolates your deltoids). Start with the dumbbells parallel with eachother, down and in front of you. Raise the dumbbells upwards to where your elbows are just above your shoulders. Tip: At the top of the motion twist your pinkies up and hold the squeeze for a second. Slowly control the weight back down to a stretch and repeat the process for about 10 repetitions. Demonstrated by @domkouki, be sure to shoot him a follow! (Taken with instagram)

mattrojana:

Join me on my quest towards a healthy lifestyle and a #beachbody year round! I will personally help you achieve your dream physique if you would like to try a case of #Shakeology, a protein shake filled with vitamins, minerals, antioxidants, super greens, fruit blend, pre-biotics, and digestive enzymes! Shakeology, the healthiest meal of the day, is low on the glycemic index and now also has a new 100% gluten free vegan version! Get your case today at www.myshakeology.com/mattrojana 👍 (Taken with instagram)

mattrojana:

Fit tip of the day: We all yearn for a big back and that desired “V taper” look. Lat pulls are a great way to build big and thick lats. (Perfect for those who are unable to perform pull ups!). Choose a weight you can control throughout the entire movement. Focus on targeting your lats and exhale as you pull the bar down under your chin about an inch from your chest. Hold the motion and squeeze your desired back muscles for one full second. While squeezing, inhale and slowly control the bar back up at a slow pace. Let the weight completely stretch you (important) and repeat the process. 👌💪 (Taken with instagram)

mattrojana:

Fit tip of the day: When doing curls, emphasize both the contraction and stretch. Choose a weight you can control and squeeze through the entire motion and have a spotter force you through those last forced reps. 💪 #fit #gum #bamfitapril #biceps #igdaily (Taken with instagram)

mattrojana:

Here is my secret to staying lean! 😏 (Taken with instagram)