BJ Gaddour (@bjgaddour) Instagram photos and videos

Man, I love ❤️ moving🤮 #Moving #MovingDay

UPPER BODY BAND SUPERSETS! ➖➖➖➖➖ 🧠SUPERSETS are where you alternate between 2 exercises. They allow you to get more work done ✅ in less time. And they can be competitive or non-competitive pairings based on your goal 🥅 ➖➖➖➖➖ Superset 1️⃣ is competitive pairing 2 moves for the upper back: band face pulls and straight-arm lat pulldowns. This provides a big GAINZ stimulus for the target 🎯body zone. ➖➖➖➖➖ Superset 2️⃣ is non-competitive pairing a triceps & a biceps 💪🏼 exercise for a complete arms workout. ➖➖➖➖➖ 🧠I’ve just posted all my travel workouts from #SoCal to 💻📲TheDailyBJ.com (direct link in my bio). 📝 Get the full workout details with sets, reps, etc. for all my routines so you never miss a training session when on the road or vacationing for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide including POST-HOLIDAY SHRED & SUMMER SWOLE! ➖➖➖➖➖ #Muscle #Arms #Shoulders #resistancebands #biceps #Triceps

🌱YO! GET YOUR GREENS! ➖➖➖➖➖ Many of you already know that my nutritional approach can be summarized in 3 words: ➖➖➖➖➖ PROTEIN PRODUCE WATER ➖➖➖➖➖ And the supplements I take are designed around optimizing these 3 things. Produce, or fruits and veggies, provides most of your micronutrients (essential vitamins & minerals) that are critical to overall health, performance, and body composition. ➖➖➖➖➖ If you have trouble getting in enough produce then I'd highly recommend adding ATHLETIC GREENS to your arsenal. It's the best-in-class greens powder on the market... and yes, it's also the most expensive because it's jam-packed with 75 nutrient-dense ingredients. AG delivers: ➖➖➖➖➖ - 11 supplements in a single, delicious scoop of superfood nutrition - Improved alkalinity, digestive health, & immune support - The antioxidant equivalent of 12 servings of veggies ➖➖➖➖➖ I eat a ton of veggies but I still take 2 servings/day of AG to cover my nutritional bases since I have a high activity level and foods today don't have the same nutritional load/serving they used to. ➖➖➖➖➖ It's particularly important during busy and stressful times or when I'm traveling so I don't get sick. I'll be drinking the travel packets as I move across the country later this week. ➖➖➖➖➖ I recommend starting with the "Trial Pack" to see how you like it and how your body responds. But I think you're really gonna dig it. Learn more about AG by visiting the link below (direct link in my bio under the GREENS icon in my archives): ➖➖➖➖➖ www.athleticgreens.com/TheDailyBJ

🔥2-MOVE MINI-BAND SHOULDERS SUPERSET! ➖➖➖➖➖ 🔬Pair mini-band bent-over rows with mini-band bear 🐻 crawls. Wrapping the mini-band around your wrists dramatically increases the muscle activation of your rotator cuff & scapular muscles. Your shoulders will get smoked fast 💨 ➖➖➖➖➖ 💪🏼Focus on keeping tension outwards against the mini-band for best results. Use this as a starter on an #UpperBody day or plug these moves into a full body circuit. ➖➖➖➖➖ 🧠I’ve just posted all my travel workouts from #SoCal to 💻📲TheDailyBJ.com (direct link in my bio). 📝 Get the full workout details with sets, reps, etc. for all my routines so you never miss a training session when on the road or vacationing for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide including POST-HOLIDAY SHRED & SUMMER SWOLE! ➖➖➖➖➖ #Mobility #Warmup #Shoulders #MiniBand #motivationmonday

🎙THE WEEKLY BJ PODCAST Episode 18: ALL GAIN, NO PAIN with Bill Hartman (@BillHartman_net)! ➖➖➖➖➖ Bill Hartman is a world renowned physical therapist and strength and conditioning coach. He recently turned 50 and took it upon himself to recommit to his health and fitness in the face of 2 complete hip replacements and bad dietary habits. He got shredded and has since maintained sub 10% body fat levels. What he learned along the way is enlightening. ➖➖➖➖➖ The topics covered include: - How to work around injuries - His ALL GAIN, NO PAIN principles - Why traditional stretching sucks - The key to recovery as you get older - And much more! ➖➖➖➖➖ Please follow Bill on Instagram @BillHartman_net and visit her website: https://www.BillHartman/net ➖➖➖➖➖ The first 18 episodes of my FREE weekly podcast are now available on iTunes, Stitcher, Soundcloud, Podbean, Overcast, & Google Play. Please be sure to subscribe and provide a 5-star rating and review if you dig it. ➖➖➖➖➖ #Podcast #Podcasting #BillHartman #Motivation #FitOver40 #FitOver50

TAPAS! ➖➖➖➖➖ Here’s what my wife & I shared for dinner 🍴tonight: ➖➖➖➖➖ - Salad 🥗 - Truffle fries 🍟 - Lamb meatballs - Chicken 🍗 empanadas - White bean soup 🍲 with egg 🍳 - Paella 🥘 ➖➖➖➖➖ 🧠One of the most important things I teach my members of TheDailyBJ.com is how to incorporate flexible dieting. It’s a critical component of making fitness a lifestyle. ➖➖➖➖➖ 🔬The weekends on my #SummerSwole program are higher carb days strategically integrated with metabolic bodybuilding GAINZ workouts. This way the extra carbs & calories can be pushed towards growth & recovery. ➖➖➖➖➖ 📝You’ll also notice it’s not an excuse to eat like a total pig 🐷! I still get my #ProteinAndProduce in but treat myself to a few things I’ve been craving over the course of the week like fries 🍟 ... one of my faves! I actually didn’t end up eating much of the rice 🍚because the soup & salad filled me up. ➖➖➖➖➖ I love ❤️ to eat and I know many of you do to. The beauty of regular exercise and strategic nutrition (carb/calorie cycling) is that you can still eat the foods you love & be social while supporting your fitness goals. Don’t ever let some of these robot 🤖 personal trainers tell you otherwise! Love you guys & and have a beautiful weekend! ➖➖➖➖➖ #Lifestyle #Food #Tapas #Fitness #Diet

6 SWEET SLIDEBOARD MOVES FOR LEG DAY! ➖➖➖➖➖ My premium slideboard is from @ultraslide but you can modify with any fitness sliders or use socks 🧦 on a wooden floor or furniture sliders on carpet. ➖➖➖➖➖ 1️⃣Sliding split squat switches 2️⃣Sliding mountain⛰climbers 3️⃣Sliding deficit reverse lunges 4️⃣Sliding 1-leg hip-hinges 5️⃣Sliding goblet lateral lunges 6️⃣Sliding 1-leg leg curls ➖➖➖➖➖ 🧠These lower body moves are super low-impact & high-return. Even the mountain ⛰ climbers will smoke your quads due to the friction of the slideboard. Try any combination of them at your next #LegDay or hit them up as a metabolic bodybuilding circuit. ➖➖➖➖➖ #UltraSlide #Sliders #LowerBody #LowerBodyWorkout #HomeGym

🍑2️⃣HIP-WALK UP⬆️GRADES! ➖➖➖➖➖ 🔬Hip walks are great 👍🏼 to strengthen the lateral hips and improve knee stability. I’m using the hip thruster loop from @bretcontreras1 & bands from @dave_rbt ➖➖➖➖➖ 🧠But these 2 variations tie-in both the hips & shoulders & everything in-between. ➖➖➖➖➖ ✅Move 1 is an anti-rotation hip walk where you fight to keep the band at your sternum as it pulls you inward. Your deep abdominal stabilizers & obliques will be LIT 🔥 AF! ➖➖➖➖➖ ✅Move 2 is a mini-band overhead walk which will torch your shoulders and upper back and is great for overhead athletes. The key is to keep your ribs and shoulders down, abs crunched, and biceps 💪🏼 aligned with your ears👂throughout the drill. ➖➖➖➖➖ 📝I like work periods⏲of 30-60 seconds. Use them as starters, finishers, or plug them into a circuit. ➖➖➖➖➖ #Hips #Glutes #Abs #Shoulders #ResistanceBands #MiniBand

🤮3 GRUESOME ABS EXERCISES! ➖➖➖➖➖ 📝First thing’s first: glute-ham roller from @sorinex & bands from @dave_rbt ➖➖➖➖➖ 1️⃣Banded Ab Rollouts 2️⃣Banded Rolling Leg Curls 3️⃣Banded Rolling Knee Tucks ➖➖➖➖➖ 🔥I like sets of 10-20 reps or work periods of 30-60 seconds. Try a circuit of these with minimal rest between moves to change your life. ➖➖➖➖➖ 🧠Adding the band tension gives peak tension at peak contraction for the abs and lats on move 1, lower hamstrings and high calves on move 2, & abs and hip flexors on move 3. GET SOME! ➖➖➖➖➖ #Abs #AbsWorkout #Core #CoreTraining #Fitness #Workout

#TBT to when we were the ONLY car 🚗 with the top down on the 405 in LA 😂#405 #LA #SoCal #ChevyCamero #Tourists

🔥I MELT FACES🤪IN SMALL SPACES! ➖➖➖➖➖ 🏠This bodyweight complex will spank you into shape in no time. For the first move, do either pullups or inverted rows based on fitness level and equipment access. 📝NOTE: This is one of the last times you’ll see me do pullups in my wife’s bathroom 😂➖➖➖➖➖ 💀 A complex is where you flow between 2 or more moves using the same training too (bodyweight in thus case)l and minimal rest & transition between moves. ➖➖➖➖➖ 🧠It allows you to get a lot of work (training density) done ✅ in a short period of time. It also allows you to use resistance training moves in small spaces to get insane cardio and metabolic conditioning. ➖➖➖➖➖ 💪🏼This was the bodyweight complex from today’s SUMMER SWOLE workout. My heart ❤️ rate was peaking in the high 160’s and this will get you gassed fast 💨. But they’re relatively easier to recover from and don’t require a lot of weight to get a killer training effect. ➖➖➖➖➖ There’s a method behind the madness 😡 to all my programs at 💻📲TheDailyBJ.com. 📝 Get the full workout details with sets, reps, etc. and join my SUMMER SWOLE today (direct link in my bio) for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide. ➖➖➖➖➖ #Summer #SummerWorkout #Fitness #WorkoutWednesday #Cardio #FatLoss #WeightLoss

🚨It’s NOT just about body fat %!!! ➖➖➖➖➖ 🧠It’s also about your individual body fat patterning, or where you hold it most. ➖➖➖➖➖ 📝I’ve had a lot of you who have lost a lot weight/fat message me about your trouble spot areas and how to get rid of them. ➖➖➖➖➖ ✅For example, that annoying low abs fat that hangs down on you during planks or mountain climbers. Well, my low abs fat hangs on those moves too... and I stay pretty lean year-round. ➖➖➖➖➖ 💪🏼What I’m getting at is there are people with higher body fat %’s than me with less belly fat than me. Maybe they store more in their legs or hips or arms. I know I store more in my lower abs, love handles, and face so those areas will always be the last to go. ➖➖➖➖➖ Unless I’m ripped to the bone 🍖 I can pinch an inch and have to deal with that low abs flap. In most cases, the extra level of dietary sacrifice & exercise volume it takes to eliminate these stubborn areas isn’t worth it for me. And I’d probably have to take drugs 💉💊 or get surgery🔪 or get photoshopped to permanently get rid of it... but that’s just not me. ➖➖➖➖➖ And it’s especially not worth it for other people who don’t make a living in fitness. Trust me- nobody cares about it but you. ➖➖➖➖➖ There’s always a balance between your goal 🥅 and the level of sacrifice you’re willing to make to achieve it. If it’s not sustainable and/or it negatively impacts other aspects of your life, it’s probably not worth it. ➖➖➖➖➖ And don’t forget that as annoying as it may be to pinch that last inch, you are already a 1%er if that’s your biggest fitness problem. PERSPECTIVE, PEOPLE! PERSPECTIVE!