#TeamCwFit

MOST RECENT

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” ~Martin Luther King, Jr.
I’ve always loved this quote. 🙌🏻🙌🏻🙌🏻 #wordstoliveby #itson #fit #fitgirl #fitfam #fitness #fitstronggirls #6footphysique #fitnessphysique #strongnotskinny #weightlifting #shredded #strongissexy #fitstronggirls #bodybuilding #girlswhoflex #fit_40_club #cwfit #fitlifestyle #instafitness #neverquit #nobullshit #girlswholift #fitandinked #teamcwfit #shoulders #quads @wagsandweights

Thought I’d change things up tonight & share my work out, rather than talk about nutrition
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It was fantastic
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Started with 10 minutes of jumprope .
Then moved into hamstrings superset with delts which is an odd combo, I know. I find it challenging training lower & upper body together and it’s a sick pump.
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Lying hamstring & standing Arnold press. 2 sets of 15 reps on each, then 3 sets of 8-10 reps
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Then moved into stiff leg deadlifts & angled dumbbell lateral raise. 5 sets of 12-15 reps. Surprising very tough combo
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Then ended leg press, feet high on the plate & angled cable lateral raises. 5 sets of 6-8 reps. Also very hard combo
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That’s it 15 supersets
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I kept rest times low, I normally just let my breathing return to normal then continue. I’d say less than 30 seconds between supersets. .
I finished off with 5 minutes of foam rolling & then 5 minutes of stretching.
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All finished up in less than 75 minutes & was soaked, pumped & exhausted.
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If you think you’d like a change give this a shot
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If you know someone who would, tag them!
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#TeamCWFIT #exercise #training #fit #fitfam #fitspo #fitnessjourney #weightloss #weightlossjourney #gym #gymowner #contestprep #contestprepcoach #nutrition #personaltrainer #entrepreneur #entrepreneurship #life #follow

Workout done💪🏽🇺🇸
Prepping to leave on an epic Fathers day road trip tonight with my Dad to Florida🙌🏽
Some much needed relaxation in the Sunshine state.
Time to step my Tan game up #GTL

#SundayFunday #RoadTripAhead #BackDay #Swolfie #TeamCWFit #WbffPro #Otomix #CWFit #Fitness #SemperFi #MilitaryMuscle #SemperFit

Gym, then beach. If you are in the area, and you need a really excellent gym, with great people, great atmosphere, and an excellent facility, go to @atilisgym in Wildwood, NJ. Seriously good people. Thank you!! @mt.garner of course, because you pack your favorite when you go on vacation, right??? #itson #fit #fitgirl #fitfam #fitness #fitstronggirls #6footphysique #fitnessphysique #strongnotskinny #weightlifting #shredded #strongissexy #fitstronggirls #bodybuilding #girlswhoflex #fit_40_club #cwfit #fitlifestyle #instafitness #neverquit #nobullshit #girlswholift #fitandinked #teamcwfit #shoulders #atilisgymwildwood

Seated Calves
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Very simple, very fundamental movement, very often performed wrong
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The key here is your breathing, posture, and pace.
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Often, I see wayyyy too much weight loaded or selected on seated calf machines.
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So much weight, I even ask myself if I could rep with the amount. The answer is usually no.
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What many do not realize is this movement is done with a moderate weight, spin straight, and at a controlled tempo.
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In my first few reps in the video above I purposely perform it wrong to show how not to execute.
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In my last few reps I perform the movement correctly showing how to execute it. Doing the movement correctly will yield the maximum amount of growth and shaping of the muscle group.
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Let’s quickly look at the proper form and how to set yourself up for success.
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Pick a moderate amount of weight
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Seat yourself
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Place your toes over the pad (exact placement of foot will differ for each individual)
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Bring your chin up, sit up and erect, straightening your spin.
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Place your hands where you’d like, I’d recommend along the sides of the seat pad as demonstrated in the video
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Breathe out and push through your toes to raise the weight. Contract the calves at the top for a second (the “secret” if you will)
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Breathe in as you descend at a similar slow pace.
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A tempo of 1,1,1 is perfect
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One second lift, one second squeeze, one second decent.
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I’d recommend a rep range of 6-8 on working sets. 12-15 on warm up sets.
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Tag a mother fucker who needs to see this!
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📸 @movement_prezz .
#TeamCWFIT #CWFitness #exercise #training #personaltrainer #gym #gymowner #fit #fitness #fitfam #fitspo #fitnessjourney #weightloss #weightlossjourney #picoftheday #pic #video #entrepreneur #life #love #follow #follower

Got my suit on Check-In Day!
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Fits very well, wearing a suit and not feeling like "Tommy Boy", makes it so much more comfortable!
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Definitely feel Blessed that I get to work like this everyday!
🌍
🌎
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Stay Classy, Planet Earth.

10 weeks ago on the left, Jess came to me, on the right a couple days out from her show which she placed 4th.
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Today we’re discussing under eating, too much cardio & OF COURSE starving compared to, Being fed, minimal cardio & being stuffed with food.
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11 weeks ago, @jess_surf24 came to me scared, unsure, in need of serious direction, taken advantage of, starving, & 10 weeks out of prepping for her first show.
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Sadly, If I had a fucking dollar for the amount of times I had this conversation with especially women in the fitness industry I’d at least be $1,000 richer. If you can’t tell this is a pet peeve of mine. I can’t stand watching first timers being taken advantage of as they’re preyed upon.
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Anyway, back to the point. So, Jess was in a tough spot and simply put, starving. So, anytime I run into this situation I clearly point out that we can easily fix the problem as long as the metabolism isn’t too beat up. In the case of an athlete competing for the first time, metabolisms are usually healthy.
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Ok, let’s also point out her body type too, Ectomorphs requires the most calories out of the two other body types. That being said, adding food in, in a controlled manor is the best thing for this case. IE a reverse diet.
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When I wrote her program 11 weeks ago, I brought the consumption up to 1,700 calories with a gram of protein per pound, 140g of carbs (coming from a smaller amount of carbs) and 50 grams of fat. Pictured on the right, 11 weeks later, fats drop to 40grams and carbs were up north of 300 grams. Her body soaked the calories via carbs up very well.
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Additionally, I’d like to point out, there was absolutely no water depletion, water pills, or keto (no carbs) in peak weak. All I did was add in 2 cups of rice during her peak week, drop the fats slightly & boom there you have it. Peak week does not need to consist of magic, and all these BS coaches, and I use that word very loosely (coaches) petal to their clients.
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Tag two people who need to ready this!
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Thank you!
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#TeamCWFit #Fit #fitness #fitnessjourney #fitnessmotivation #fit #fitspo #fitmom #weightloss #weightlossjourney #athlete #gym #gymowner #gymmotivation #pictures #pictureday #follow

Wrapped up a Solid Arm Day with some Banded Pushups and Weighted Chin-Ups. 💪
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Feeling Leaner all around and Ready to Sleep for 12+ Hours!

Number 10, being productive.
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Everything written above is free
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Coast you zero dollars to do
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Zero investment monetarily up front
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But you know what? That shit is hard to do on a daily basis.
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You know why?
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Because it takes you realizing the world DOES NOT revolve around you, at all.
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You have to realize the more good you do to help other people, the more good shit will come your way to include respect
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The irony is, the more you do these free actions, the wealthier you’ll be
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More respect of yourself
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From others
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Confidence in yourself
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Other will believe in you
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Leading yourself properly & others will follow your actions
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You’ll create more value in your life which will spill over into others peoples lives
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And guess what?
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The more value you create, not only will you be loved, respected &liked more, the more money will be in your bank account.
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Money is the Bi product of what you can offer this world. The more value you can provide the better you’ll be financially.
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But, it all starts with being selfless, understanding you’re on the planet to help others. The world doesn’t revolve around YOU, but others.
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This is free, do it, and you’ll be wealthier in many aspects of life, too include financial. .
You don’t have to take my word for it, nor would I ask you too.
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Do it for yourself, it’s worked wonders for me & many others willing to put the work in.
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Truth
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#TeamCWFIT #CWFitness #gym #Training #exercise #weightloss #weightlossjourney #fit #fitspo #fitness #fitnessmotivation #fitnessjourney #nutrition #macos #entrepreneur #entrepreneurship #life #love #picoftheday #video #follow #value #respect #crushIT

Show day for @jess_surf24. Works is done, Nacho’s later, time to enjoy & have some fun. .
#TeamCWFit #fitness #fitnessjourney #fitnessmotivation #fitspo #fit #athlete #coach #gym #gymowner #picoftheday #follow #entrepreneur

Happy #friday 🤗 Did you #hiptrust today?? Anyone else get bruises/marks from the barbell on their hips even though you use a pad? I sure do. 295 for two sets...woot 💪🏻

Nothing like Flexing on an Empty Stomach. Woke up at 194.2lbs, -30lbs in a year. Amazing the difference when I thought I was in shape, to now.
Walking around light and lean, and Loving it.

#mensphysique #teamCWfit #cwfit #competitiontraining #militarymuscle #dadbod #starsandpipes #redwhiteandboom #ShreddingSeason #shredzepplin #stairwaytogainz #captainamerica #nomad

Due to life events lately I got knocked out of my zone these last couple weeks . But I’ve never stayed down when life hits . Moments that temporarily make us feel weak now make me stronger. Here I am back in it , no filter needed , and happy to see progress . This “offseason “ is definitely helping me grow and improve. #trainhard #teamcwfit #gym #gains #offseason #progress #ocb #bodybuilding #physique #muscle #wbff #motivation #inspiration #instadaily #lifestyle #fit #beast #instadaily #picoftheday #igdaily #fitfam #fitspo #goals #fitdad #flex #nofilter #training

Late #humpday post...Oldie but goodie 💪🏻🍑 📸: @scottkruitbosch

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Nutrition Tip Tuesday:
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Why not to live on protein supplements
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We're talking about eating or drinking, consuming, protein bars, shakes, cookies, and so on multiple times a day.
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First things first, food, food, food is the answer.
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Trying to hit your protein goal or macros?
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Do you want to grow?
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Lose weight?
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Gain muscle?
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Get shredded?
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Bench more?
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Run faster?
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Eat whole food
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Don't shortchange yourself by depending on bars, shakes & protein cookies.
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Are these supplements good for being in a pinch?
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Yeah totally
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On the run and can't find a healthy option while you're out and about? This situation is perfect to have a bar
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Don't fuck around with your food. You know why? After 20 years of working out, a decade of eating right, dieting, building, competing, working with clients from all walks of life & studying nutrition, I've learned that you cannot out train a piss poor diet. Depending on protein supplements is laziness in my opinion. As there's a time and a place for everything.
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Time and time again I'm asked what the secret is? What supplement to take? What to drink? Which pill is best?
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And my answer has been the same for years. "Eat your food" depending on the goal the individual has, the rest of the answer gets more in-depth.
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If you prioritize your food and nutrition, your goal will be achieved. No two ways around it, straight up.
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Have questions? Ask me below, and I'd be happy to clear anything up.
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Know anyone who depends on Protein supplements to hit their protein? Tag them below, and help teach them the truth.
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Thank you for reading! Tag your friends!!
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#TeamCWFIT #CWFitness #protein #macros #supplements #flexibledieting #nutrition #diet #training #coach #fit #fitness #fitnessmotivation #fitnessjourney #fitspo #life #love #picoftheday #entrepreneur

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