Hayden Perno

[Hayden Perno @haydenperno]

.@therock helping me get through my last squat session of the year. #iSmellWhatHesCooking #NewYearsEveEve

[Hayden Perno @haydenperno]

You don't have to go all guns blazin' every time you hit the gym.

Some days, you may feel great and want to push yourself. Others, you may fair better reducing the intensity and load and focusing on technique.

Aligning a workout to your mood/energy isn't weak, it's intelligent.

[Hayden Perno @haydenperno]

@SeedmanJoel @MensHealthMag That's so cool. Congrats!!! 👏 I'll make sure to grab a copy

[Hayden Perno @haydenperno]

@garyvee I am!

Neck release: https://t.co/2kFx2xftlm

Two drills for office workers: https://t.co/XWybRMFrX4

Groin release: https://t.co/QBSDJXt7Js

[Hayden Perno @haydenperno]

Are your hips always tight? Spend a few minutes today giving this simple exercise a go. All you need is a floor and an object like a water bottle or dumbbell (the taller the object, the harder the exercise becomes) 👌👌

[Hayden Perno @haydenperno]

Don’t be afraid to back off the weight every now and then to clean up some technique.

It might be annoying or time consuming, but focusing on the intricacies of certain movements you frequently load, can lead to more gains and less need for stretching and foam rolling!

[Hayden Perno @haydenperno]

@TroncyDonkey 👨🏼‍🌾🚶🏻‍♂️

[Hayden Perno @haydenperno]

Sit-ups and crunches and leg raises get a bad wrap. But they're not necessarily BAD exercises.

True, the "core" can be better worked with bigger exercises like squats and deads, farmer walks and chin-ups, but don't count 'em out.

Especially if you or your client loves them! 😃

[Hayden Perno @haydenperno]

@CassianBlack The Peanut Butter Solution

[Hayden Perno @haydenperno]

Top 3️⃣ money wasting supplements:

1. Glutamine (helps with GI tract health).

2. BCAAs (if you care about your health/fitness, you likely already eat enough protein).

3. Fat burners (⬆️ stress/anxiety, ⬇️ sleep regularity + overall caloric expenditure is still important!).

🤑

[Hayden Perno @haydenperno]

Two methods to remove those extra pandemic pounds:

1. Deduct a golf ball-sized portion from 1-3 meals per week for 3-4 weeks. (Deduct another if not seeing results.)

2. Calculate BMR and multiply by a number between 1.2 (sedentary) & 1.9 (extremely active), then deduct 5-10%.

[Hayden Perno @haydenperno]

Lost your motivation to train? Stop thinking you have to train for hours & do a million exercises, sets & reps! Do 10 mins. 20 mins. 30 mins. Just do something. Exercising doesn’t have to take up half your day & if you have been feeling crappy, you will feel much better for it 👍

[Hayden Perno @haydenperno]

@ShaneMcLean_ Haha just another pandemic beard to add to the global tally 😀

[Hayden Perno @haydenperno]

Here are three great chest exercises for home.

What you need: weights, a couch, a foam roller.

💪😎👍 #ExerciseAtHome #chestday

[Hayden Perno @haydenperno]

With everything going on at the moment, I think I say “what a bloody schmozzle” roughly 8-10 times per day.

#COVID19Aus #stayhome

[Hayden Perno @haydenperno]

Got a foam roller? You’ve got a gym!! 😀 Here are 3 lower body variations to try out with nothing more than a floor and a roller. #legday #homeworkout

[Hayden Perno @haydenperno]

Here’s a nice variation to the common dumbbell chest press using a mini roller to boost emphasis on hip drive, while also strengthening the neck extensors and deep flexors 💪😎👍 #neckpain #painfree #strengthening

[Hayden Perno @haydenperno]

How it was Down Under this week #coronavirus

[Hayden Perno @haydenperno]

@SeedmanJoel I’ve been doing the same for the past ~2 months & am onboard with your mentality now. At first I was resistant/hesitant to it being plausible (& of course my own anecdotal experience doesn’t cut it too much) but I think it’s been a great shift in outcome & how I coach my clients

[Hayden Perno @haydenperno]

Stretching and/or foam rolling should only ever be a temporary remedy for tight areas.

Getting on top of weaknesses and movement patterns will serve you far more in the long run.

💪😎👍

[NSW RFS @NSWRFS]

As of 8pm tonight, the Currowan Fire burning in the Shoalhaven has been set to out. The fire burned for 74 days, burnt out 499,621 hectares and spans from each end of the Shoalhaven. 312 homes were destroyed and 173 damaged. 1,889 homes saved by firefighters. #NSWRFS #nswfires