SQUAT

Squats work practically every single muscle in your body.   If you’re looking to burn fat, you want to do exercises that trigger as much of your body as possible so it’s all getting worked.  On the flip side, if you’re looking to build muscle, your legs ( lowerbody ) amongst other parts of your body will put on the most muscle in the shortest amount of time.

squat
squat

If you are serious about getting in shape and losing weight, or if you’re a toothpick and looking to gain muscle, you absolutely need to include squats ( full range of motion I might add ) in your routine.

Live the day to its fullest,

Coach Rob

DEADLIFT

DEADLIFT / ROBERT MORALES /KRANK JERSEY CITY/ FAT LOSS GYM

DEADLIFT

dlift

What`s up everyone...and HAPPY MONDAY!

Even though monday can be hard at times to get started, the first thing I do is THANK GOD for blessing me with another day with this gift called LIFE!

It`s another day to move forward in making a difference, becoming better, and if need be to get things right.

It`s also the day we start off with a lower body movement. It can either be a quad dominant movement such as the squat, or in this case today it will be a hip dominant movement emphasizing on the posterior chain such as the back / glutes / hamstrings etc....

It`s the mother of all exercises the deadlift.

This is a MUST in YOUR EXERCISES! If this is not in YOUR box of tools, then why are you even training?

[youtube]http://youtu.be/uAQK4l9WMSg[/youtube]

LIVE LIFE TO THE FULLEST!

-Coach Rob

DO YOU REALLY NEED TO TAKE A MULTIVITAMIN?

DO YOU REALLY NEED TO TAKE A MULTIVITAMIN / ROBERT MORALES / KRANK JERSEY CITY

DO YOU REALLY NEED TO TAKE A MULTIVITAMIN?

multi

Have you ever wondered, and asked yourself if you should be taking a multivitamin?

I`d say yes!

Multivitamins give you sufficient amounts of vitamins and minerals that your current food intake I`m sure is lacking in. So if you`re a bit short on certain nutrients, the multi will help fill in the gaps.

 

Multivitamins also help optimize the way your body functions...but every effort to maintain a healthy nutritional diet should be held no matter what, nothing will ever replace food!

I take them myself!

 

Have a GREAT DAY!

Coach Rob

 

 

A GREAT WAY TO STAY INJURY FREE

GREAT WAY TO STAY INJURY FREE / ROBERT MORALES / KRANK JERSEY CITY / BEST TRAINER IN JERSEY CITY

A GREAT WAY TO STAY INJURY FREE

foam-roller

GOOD MONDAY MORNING EVERYONE,

I believe a great deal in taking every precaution to stay injury free... So it`s mandatory that we do soft tissue work"FOAM ROLLING", and a generalized warm up before going in to our training session.

Believe it or not, foam rolling is a great way to stay injury free. It`s like going for a massage, it will help alleviate any trigger points, and knots you might be dealing with. If not this will cause muscle imbalances that will have a domino effect on to other things that will eventually cause injury. Not cool!

[youtube]http://youtu.be/P1YzdTKsw3g[/youtube]

Hope that helps...

Have a great day!!

BE HAPPY

BE HAPPY / ROBERT MORALES / KRANK JERSEY CITY / FAT LOSS GYM

BE HAPPY

happy

Good Morning Everyone,

There are some days that are hard, and some days that are a bit easier than others...But it all really comes down to how you perceive things. It` s your mentality...Your MINDSET.

Instead of saying to yourself ugghh, I`m tired, or I hate waking up, or I hate my job say to yourself...I feel GREAT TODAY, THANK GOD FOR ANOTHER DAY, or I`M GLAD I HAVE A JOB, because someone else would die for A JOB.

BE HAPPY, and GRATEFUL... LIFE IS A GIFT, MAKE POSITIVE CHANGES FOR YOURSELF :)

Now get your butt in to the "BEST GYM IN JERSEY CITY" hahahaha...

[youtube]http://youtu.be/KWeVrWi_Mkg[/youtube]

Have a great day,

Coach Rob

BEST TRAINER IN JERSEY CITY

 

BE GREATFUL

ROBERT MORALES / KRANK JERSEY CITY / WEIGHT LOSS GYM / FAT LOSS GYM

BE GREATFUL

Good Morning everyone,

Happy Tuesday :)

I know sometimes things are hard, but be GREATFUL for waking up today. Be GREATFUL for having a roof over your head. Be GREATFUL for having a job. Be GREATFUL for all the little things in YOUR LIFE... Someone always has it worse!

[youtube]http://youtu.be/7rtzyJLDbOU[/youtube]

Love & Live Life,

Coach Rob

BEST TRAINER IN JERSEY CITY

BECOME COMFORTABLE WITH BEING UNCOMFORTABLE

COMFORTABLE BEING UNCOMFORTABLE / ROBERT MORALES / KRANK JERSEY CITY / BEST GYM IN JERSEY CITY

BECOME COMFORTABLE WITH BEING UNCOMFORTABLE

Good Morning!

My Sermon of the day is to always be ready for the unexpected, it`s becoming COMFORTABLE WITH BEING UNCOMFORTABLE! I would love to be sleeping in at this time, but I`m up in "THE BEST GYM IN JERSEY CITY" training.

Have you ever in life became very comfortable, and all of a sudden the rug was dragged right from beneath you? You had no clue what was coming? That`s because you had become very COMFORTABLE with where you were at the time...YOU were not ready to shift with the tide...and that`s something all of us seem to do, and hopefully we learn from it.

Same thing with training, DO NOT BECOME COMFORTABLE- break barriers, train at different times, DO NOT BECOME COMFORTABLE. It will all carry over in to life, with how you deal with stressful situations. You`ll be ready for the unexpected, I hope it makes some kind of sense hahahaha.

[youtube]http://youtu.be/qmj8K6Kx0kk[/youtube]

Until next time..

Coach Rob

Best Trainer in Jersey City

ALMOST DOESN`T COUNT

ALMOST / ROBERT MORALES / KRANK JERSEY CITY / FAT LOSS CENTER

ALMOST DOESN`T COUNT

What`s up everyone,

Happy Friday!!

There`s a lot of things on everyones plate, and I`m sure there`s a lot of things that everyone needs to do....I need to do this, I need to do that-but when it comes down to it did you get what you needed to do done?

exercise

I`m sure the answer is  "almost", but almost doesn`t count. It`s either you do it, or you don`t. You`ll find excuses all day, and all night...but the proof is in the pudding, it`s either black or white. So pretty much in a nut shell you need to stop making excuses, just get it done and do it.

[youtube]http://youtu.be/5G5Gr2W7MKE[/youtube]

Stop making excuses for yourself, and go get what you deserve!

Have an AWESOME DAY,

Coach Rob

BEST TRAINER IN JERSEY CITY

 

ACL Injury Prevention

ACL INJURY PREVENTION / KRANK / JERSEY CITY / ROBERT MORALES

As everyday athletes (referring to us all from general population to weekend warriors ) it is of great importance to practice great training concepts. Functional training is a key factor here, meaning for every push there should be a pull ( activating one muscle while elongating another working in harmony ) helping to alleviate any muscle imbalances that will eventually be part of the factor leading to injury.

Also take into consideration that other factors definitely play a major role in preventing ACL injury such as performing soft tissue work ( foam rolling )before and after the workout, a dynamic warm-up helping to develop single leg strength, dynamic flexibility, increase proprioception ( motor skills ), and of course a great training concept.

ACL INJURY PREVENTION / KRANK / JERSEY CITY / ROBERT MORALES

HOW DOES TRAINING HELP YOU

There are Many benefits to training

Training helps us in many facets in our lives.

Training not only helps us get stronger, but it also helps build confidence, and will even help you with depression and anxiety!

I often get emails or a text from clients telling me how they were able to work in the garden without back pain, lift their kids without hurting or pulling something, or walk up the stairs without aching knees.

It's these little improvements that offer the greatest rewards, and it doesn't take much time to see and feel those kinds of improvements.

-Rob

 

WHY MOTIVATION IS NOT ENOUGH?!

Hey everyone, I was sitting back reflecting on things that I encountered in the last couple of days...Craziness!  That`s when I  break it down, learn from it, and move on.

So I started to just focus in on my goals, and what motivation I needed to obtain them.

That`s when I realized for me it`s passion that drives me to obtain what I want, and passion to be where I want to be. Motivation is good and great, but in anything that you really desire and want there has to be such a passion towards your goal that nothing will stand in the way.

So what ever it is you desire, whether it`s weight loss, putting on size, or even that promotion at work there has to be a great passion to get you where you want to be. When you have passion nothing can stand in your way.

Motivation will only go so far!

[youtube]http://youtu.be/CyKWtgoVQBk[/youtube]

ACCOMMODATING STRENGTH TRAINING

At Krank we focus on a lot of fat loss, and over all fitness...But I also have a love for pushing weight, and will be a part of me to the day that I leave this earth. So fellas here`s another banger for you! It`s definitely nothing new, but just another tool to add to your arsenal!

Why the heck is he using chains?

It`s called Accommodating resistance...

[youtube]http://www.youtube.com/watch?v=Fv7Eeym-LRo&feature=share&list=UUgHDMRni1Y858cIEOoT23IA[/youtube]

By attaching chains I will have a greater effect on the inter-muscular coordination with in my muscles, and will have a greater effect on my gains. There`s a lot going on when you perform this movement, and it will force your stabilizers, neutralizers, agonists, and antagonists muscles to work together. Amongst other things such as the force velocity curve…this game gets deep!

WAITING FOR SUCCESS

“I couldn’t wait for success, so I went ahead without it.” Too often we post pone our lives waiting to achieve one goal after another.  We line all our ducks up in a row; not wanting to move forward until everything is just right.

We put off getting married until we’re all partied out.  We delay having children until our career is in full bloom.  We delay having guests over until we purchase new tableware.  We hold off on buying a nice suit until we’ve lost the weight.

We sacrifice living! We put off letting life happen because we are so busy strategizing and making sure every “I” is dotted and “T” is crossed.                                                                                         

Life doesn’t wait. It just keeps going, whether we are where we want to be or not. I like the idea of throwing myself into life – success or no success.  I am not promised tomorrow so I will live to the fullest today!

-Rob