Atlanta Personal Trainer David

Hey folks! January is a great time for people to reflect on their health and how to improve it. If you’ve decided to get into the gym to improve your fitness, but aren’t totally sure how to go about it I would love to help give you some tools to get you started! At @livfitness.atl on Sunday January 18th at 10:30am I will be hosting a “Gym 101” workshop. We will address: - Fitness Psychology - Goal setting Basics - What types of exercise will serve you best - How to get there using our facilities This workshop is FREE and open to the public. Hope to see you there!

CHAOS!!! Once we achieve a point in our training where technique is solid, there are more ways to put your body under adverse conditions than just increasing weight. Chaos Lifts are a great way for more advanced lifters to jump to the next level of their training. This Chaos Front Squat Hold involves serious inner core stability and balance! If you feel solid with your regular squats give these guys a try! #fitness #personallytrainer #Atlanta #Atlantabusiness #LIVFitness #squats #lifting #athleticperformance #goliathfitness

Looking to stick with a routine while out of town? Too busy to come into the gym this week? Do you just feel more comfortable working out at home? If you’re looking for a means to work with a personal trainer outside of a gym setting or from another location entirely let’s chat! #fitness #training #personaltraineratlanta #conditioning #health #exercise #remote #remotetraining #Atlanta #GoliathFitnessATL

Wow what a great turnout to my Deadlifting 101 workshop yesterday. We had people from a wide variety of levels of experience and fitness goals ask some great questions and I hope you all learned something. To keep the ball rolling I would like to announce my next workshop, “How Do Gym?” In this 90-minute workshop we will talk about how to get the most out of your gym membership as well as how to establish fitness goals that are attainable over time. This workshop is great for newcomers to the gym, but I guarantee there will be useful information for everyone regardless of where you are. Sign up link in bio! Open to the public, we expect that space is going to fill up fast for this one so please sign up early! #fitness #livfitness #exercise #training #fit #journey #Atlanta #HowDoGym #health #goals #stronk #GoliathTrain #goliathfitness

Here’s my client Miguel practicing a variant of Upward Facing Dog. Always great to have someone supporting you while working on your fitness goals. Whether you think the gym isn’t for you or you just want to workout alongside your best friend I’ve got your back. Feel free to reach out about both at home and virtual training sessions. I’d love to see if I can help you out! #fitness #GoliathFitness #Dogs #Yoga #Atlanta #health #strength #training #atlantapersonaltrainer #wellness

RSVP Link in Bio. Do you need to get toned? Wanna up your PR? Do you have a sore back? Deadlifting is one of the most effective exercises to address these questions and more! Excited to announce that I will be holding a Deadlifting 101 workshop exclusive to members of @livfitness.atl on January 19th! All skill levels welcome! #deadlifts #liftbig #fitnessmotivation #fitlife #workout #gymlife #fitfam #fitnessjourney #healthylifestyle #fitspo #exercise #training #gym #getfit #fitnessgoals #instafit #reels #reelsinstagram #goals #workshop #atlanta #goliathfitness

Happy Holi-GAINS!!! Decided to get a bit festive with my clients today. Hope the end of the year is wrapping up nicely for each and every one of you. I’m excited to say that Goliath Fitness has some really cool stuff coming up in the New Year. Stay tuned to find out more and until then Happy Holidays! Go enjoy some good food and good company! #holiday #fitness #uglysweater #santa #gains #atlanta #personaltrainer #goliathfitness

Working boxing drills with Glenn. He wanted to make sure we had a session each week with HIIT Training. Boxing is a great way to incorporate that type of work while developing coordination, reflexes, and some sweet training montages. #fitness #motivation #boxing #training #weave #livfitness #gym #fitfam #personaltraineratl #personaltrainer #performance #athlete #GoliathFitness

Today's exercise, Weighted Squat Holds. I like to do these with a 10lbs plate and do 4-5 sets between :45-1:00 each to finish out a leg Day. So why bother with a hold at 10 lbs when I could be actively squatting 3-4 plates on the bar? Well, there are a plethora of reasons: CORE STABILITY: There is no argument that a squat is a full body exercise. Having a strong core enables us to stabilize the posterior chain so we can hold up the big numbers on the bar in the first place. Our core muscles are inherently made of slow twitch muscle fibers which allow us the endurance needed to flex our core muscles and stabilize the spine during the day. Having strong stabilizer muscles gives us longevity and efficiency when doing strenuous activity. MOBILITY: I'll be making a future post on Mobility vs Flexibility. Having a mobile squat is key. If we get set in our ways doing Squats eventually we'll get stuck in one position. Lifting is an inches game played over a long period of time. Don't let the allure of high numbers let you sacrifice technique and risk injury. STRENGTHEN THE PELVIC FLOOR: A strong pelvic floor helps you jump higher. The bottom range of the Squat is a very high risk area to be in when lifting heavy. This is where we have to shift direction and start to fully handle the load of the weight on the bar. That shift in direction is a large place form and structure breaks down as we psychologically just want to get the weight up by any means neccesary. Having range and strength in the bottom area of the Squat helps us "keep our cool" per se while performing the motion. A hold not only strengthens that range of the Squat, it gives us time to develop proprioception in the hips so we can pinpoint imbalances and lapses in technique. Much better to he holding a 10lbs plate than 315 on the bar when you discover your medial glutes might need some work. SIMPLICITY: Toss this in at the end of your workout. Great way to increase heart rate and if there's no time to go to the gym you can easily do this without weight while still getting in an awesome burn. #fitness #neverskiplegday #FitnessFriday #formoverweight #squats #Atlantapersonaltrainer #GoliathFitness

Trying out a new toy added to the workout arsenal. The steel mace has added a new level to my own training as I get used to handling the core stability needed to deal with a swinging lever in circles. Also love the lat engagement and Shoulder mobility it requires to manipulate the object. Going to be getting a 3lbs mace, discovered that a 10lbs mace is a bit heavy starting out. That said I'm excited to have my clients use these once I can get a better handle on the technique and programming. LET'S TRAIN LIKE CONAN!!! #steelmace #steelmaceflow #fitness #functionalfitness #Mobility #Atlantapersonaltrainer #retrospec #GoliathFitness

Repping some @atlantasportsrecovery gear while working out today. If any trainer ever tells you they can do it all when it comes to keeping you fit they're more than likely lying to you. I'm constantly expanding my knowledge and skills for my clients, but I also pride myself in the network of professionals I can refer clients out to when we need to address things outside of my scope of practice. The awesome team at Atlanta Sports Recovery works in A LOT of different ways to keep up with soft/hard tissue maintenance and injury recovery to help boost performance or get you back on your feet. On top of referring out clients I get treated by them myself. They really focus in on long term solutions to make sure you're able to keep you at your best. Check out their page or hit me up if you have questions! #atlantasportsrecovery #asr #fitness #treatyourself #Mobility #physicaltherapy #softtissuetherapy #performance #chiropractor #athletic #athleticrecovery #health #personaltraineratl #GoliathFitness

Here's an exercise suggestion! Bird Dogs: What is a Bird Dog? Well basically you get on all fours, form a "table" with your back and lift your opposite side leg and arm. A very common move on pilates or yoga, this exercise does wonders to help improve certain core muscle groups, erector spinae (Lower back), rectus abdominus (abdominal muscles), and your glutes (aka dat 🍑). As my clients can attest to, it doesn't matter if you are in your 50's trying to keep up with your grandkids or in your 20's trying to push into new Deadlift PR territory. WE ALL DO BIRD DOGS.I have yet to have a client not tell me they notice a difference in how their back and legs feel after a consistent routine of Bird Dogs. What's so important about those muscles you may ask? Well, asides from aesthetics, these muscles all engage to brace your lower spine to improve your posture and better support your back and hips when dealing with heavy loads. A strong core is ESSENTIAL to every movement we do and having improved posture from a strong core will pay off dividends in the long run to mitigate the effects of sitting at a desk, standing long periods of time and/or development of general spinal issues. For those pursuing athletic goals, a strong core reduces injury from high impact training, it also improves your running speed and gait as your body is more efficiently able to distribute load over longer periods of time. A clear space on the floor and maybe a yoga mat is all you need. Starting out? 3setsx8reps is a good spot. Knock them out during your lunch break or before bed. 4x10 is a good next step when you can do that consistently 3-4 times a week. S/O to my client @drmelei for helping me out this past weekend on the photoshoot for my website redesign. ------------ As always consult a Doctor first to make sure an exercise is okay to do. Feel free to reach out if you want any tips or want to figure out how to implement this type of training to help you feel happier and healthier. #fitness #health #spinalhealth #bodypositive #HAES #functionalfitness #ATLPersonalTrainer #birddog #pilates #core #goliathfitness