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Crystal Guzniczak  Elite Raw Powerlifter/Trainer/Designer πŸ’ͺ 1000lbs @181 πŸ³οΈβ€πŸŒˆ Wife 🎨 @CrystalRoxDesign 🐢🐱🐰🐭 Fur Mom πŸ‹πŸΌβ€ Coach @tryabouttime 15% off: crystalrox83 CLICKπŸ‘‡


Let's talk a minute to talk about this wonderful machine right here... the #reversehyper! πŸ™ŒπŸΌ Most people that go to the gym use this machine to hold keys, phones, drinks, notebooks... you name it. Rarely do I ever see anyone on it for it's intended purpose, which is a shame because it's one the the most beneficial pieces of equipment imo in the gym. I think generally people may not know what to do/how to do it properly, may not know what it is or it's benefits, or initially think it feels somewhat awkward or uncomfortable. ▫️
So first let me explain more about the benefits. This not only targets your posterior chain (mid & low back, glutes, & hammies) you know those muscles you pretty much use and want to build for EVERYTHING... but it also decompresses the spines lower discs and can be used for recovery and rehab. If you haven't been following me for a while or didn't know, I had a pretty bad back injury a couple years ago. I never had an MRI so I don't truly know the extent. It happened warming up for squats at a meet but was really due to years of bad form and weak/nonfiring properly glute muscles. For almost 6 months I couldn't Deadlift anything, hell I couldn't bend over to tie my shoe at one point without sharp agonizing pain. For months I just avoided what movements caused pain, rehabbed it, and rebuilt my lifts with correct form. That and used the fuck out of THIS machine. ▫️
I have been using it religiously 2-4 times a week for the last couple years - both light and heavy, high and low rep schemes. And my back hasn't ever felt as good as it does now. I just pulled 95% the other day and my back and hips didn't hurt me before, during or after! A couple years ago I would be sore as fuck after pulling heavy. My back is healthy and strong and I attribute it greatly to this machine. More people need to understand how beneficial and useful it is and add it in their routine, especially if they experience any type of back pain. You won't regret it and you'll thank me later! πŸ‘ŒπŸΌπŸ‘ŠπŸΌπŸ’ͺ🏼 #back #grow #rehab #lowerbackpain #howto #booty

First peaking week went well. I was excited today to get some heavy deadlift weight back in my hands. πŸ’ͺ🏼 Shown here are my warmups up to my 90 & 95% of my training max for pulls today ➑️ 315, 340, 365, 390, 405 βœ… Everything felt great! Even my hand bruising issue was ok. No straps πŸ€—. Was able to wrap it with tape and it held up thankfully! @mfswede @mbslingshot @tryabouttime #5thSet #teamswede #deadlift #girlswhopowerlift #tryabouttime .
#deadlifts #powerlifting #liftheavy #lift #strong #pull #strongnotskinny #workout #fitfam #fitnessmotivation #strengthtraining #back #slingshot #steubenville #girlswholift #girlsthatlift #strongwoman #fitness #ohiovalleystrong #gym #gymtime #stronger #gymlife #liftheavyshit #jacked

I've been it all... overweight, skinny fat, skinny, lean, muscular... you name it. I obsessed for years upon years about that stupid number on the scale. When in reality, it didn't fucking matter. In my adult life I've been between 148-230lbs at 5'9". Of course I feel better not being overweight and I'm definitely not saying my health doesn't matter. Because it does. Not only my physical health but also my mental. For years I sacrificed one for the other. I thought once I hit this or that weight I would be happy. Chasing some imaginary perfection that society and the media likes to dictate and "show off." Let me tell you a secret. There is NO PERFECT so stop chasing it. Figure out what you want. Try not to make it about a certain physical "look" (aka I want a 6 pack, I want to look like *insert fitness model*) and more about your health/fitness goal (aka I want to lose weight so I have less asthma or sleep apnea problems or I want to hit a 350lb Deadlift). Make short and long term goals that will help get you there! Above all, be patient and kind to yourself. Don't beat yourself up if you screw up from time to time! And enjoy the mother fucking process. If you're doing something you hate day in and day out, because you think you'll be happy one day with your body you're wasting your life away. General clients (not sport specific) I train, I always tell them to weight train 2-3 days a week and other days find things they enjoy doing that gets them off the couch - hiking, walking, basketball, golf, yoga, Zumba, tennis, it doesn't matter. The more you make your fitness journey enjoyable, the more it becomes a lifestyle and you'll stick with it. And above all - mentally it will be better for you. You'll actually enjoy what you do! Create purpose for what you do. Do it for the right reasons. Invest in both your physical and mental health! You will thank me later. πŸ’ͺπŸΌπŸ‘πŸΌβ€οΈ #dowhatmakesyouhappy #health #loveyourself

*NEW BLOG* Women are really not that complicated. Yes, we want to feel loved, appreciated, and need attention... (we basically are puppies πŸΆπŸ˜‚), but really it's not that hard, it just takes a little time and effort.
I know life gets in the way sometimes. Our attention is being pulled in so many directions. We've all seen the articles about "putting your phone down" and "living in the moment." Time is valuable. Now more than ever, I think that is a very important skill and habit to be aware of what needs your attention the most... especially with our relationships.
If you struggle with thinking of ways to brighten her day, let me help list just a few simple (and some even FREE) things that you can try!
Read at:
https://crystalrox83.com/ or link in my Bio πŸ‘†πŸΌπŸ‘ŒπŸΌ

Happy birthday to my little 8 year old princess Bella πŸ‘‘πŸ’—πŸΆ you're getting a little grumpier and chunkier in your old age... but aren't we all πŸ˜‚πŸ˜‚ May your day be full of lots of sunshine and nummies little girl. We love you! β˜€οΈ #Bella #mylittlegirl #happybirthday #furbaby #happygirl #chihuahua

Start of my extended peaking cycle, and had a halfway decent bench day for once lol #teampovertybench πŸ€—πŸ˜πŸŽ‰ 165 for a single (Dracula with the cameo 😹) ➑️ 170 for a single ➑️ 2x5 with 160 1board presses πŸ’ͺ🏼 @mfswede #5thset #teamswede #bench #progress #illtakeit

I absolutely love going on walks πŸ‘£... not just to be active or recovery purposes, but because it's good for my mental. It clears my mind. It gets me outside. Sometimes I multi-task and will make calls, check emails, do social media, listen to e-books or music or whatever else needs done while I walk... But today on my walk I kept it quiet & concentrated on my thoughts. All I could think about was how truly thankful I am. Thankful for my life, for my wife - that I could go on and on about ❀️, for everything we have, for being able to do what I love, for us being able to travel, for our health, and for our friends & families & furbabies. I get to compete in the sport I love, & help people reach their health & fitness goals. I get to help rescue & take care of animals. I get to express my artistic side through my design work & writing. I'm 34, and I'm blessed to still have 3 grandparents still alive and both parents alive that all love and support me. I never would have imagined my life to be how or where it is, even a few years ago but I must have done something right, because I honestly never have felt this kind of peace, love & happiness that I feel today. Thank you to everyone that is a part of it. πŸ™πŸΌπŸ’— #thankful #lifeisgood #happy #getoutside #walkingisgoodforthesoul

So proud of my client @kristygarman! I remember when she first came to me a few months ago and wanted to be able to run one day. Today was a big step towards her goal! She's getting closer to that 5k and it's because of the consistent hard work she puts in week after week. Keep it up girl πŸ’ͺ❀️ #personaltrainer #proudcoach #workforit

Another beautiful hike on the opposite side of Dolly Sods with my love today @sarahg_legalhair ❀️ #westvirginia #dollysods #canaanvalley #hiking #allsmiles

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