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#barbellsandboxing

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πŸ”ˆπŸ”ˆNOTHING WORTH HAVING COMES EASY. IF YOU AREN'T WILLING TO WORK FOR IT, DON'T COMPLAIN ABOUT NOT HAVING IT. HARD WORK HAS A "FUTURE" PAY OFF. LAZINESS PAYS OFF "NOW." STOP DOUBTING YOURSELF, WORK HARD, AND MAKE IT HAPPEN. AND FINALLY, REMEMBER.... WORK HARD IN SILENCE. LET THE SUCCESS MAKE YOUR NOISE. GREAT JOB TO MY "ADVANCED GROUP" THIS MORNING. WAY TO SET THE TONE! ITS GROW TIME. 🦍πŸ’ͺ🏾🌟
#GOTTAGROW #PersonalTrainer #RiseAndGrind #HoodiesUP #FlexFriday #MotivationForYouDreamChasers #ImMyClientsBiggestFan #BarbellsAndBoxing #OurSanctuary #WeGrindDifferent #WhoIsRichWhite #WhosNEXT

My only good lift from the day, I'll take it! 319.something bench at 181lb. #benchpress #bench #powerlifting #uspa #barbellsandboxing

πŸ”ˆπŸ”ˆ QUICK UPDATE:
11 DAYS OUT πŸ‘™

@watchmegrow__219 IS COMPLETELY FOCUSED AND READY TO BRING HER BEST PACKAGE ON STAGE IN BROOKLYN, NY NEXT SATURDAY. I LIKE TO CALL US THE "EXCUSE-BUSTERS" BECAUSE WE CONSTANTLY CHALLENGE EACH OTHER AND PEOPLE AROUND US TO NEVER SETTLE WITH AN EXCUSE TO GROW IN ALL ASPECTS OF LIFE. BEING A MOM, WORKING DOUBLES ON THE WEEKEND AS A NURSE, GETTING UP AT 3:45AM EVERY MORNING TO START HER DAY AS A TRAINER AND PUTTING IN HOURS STUDYING TO GET HER NASM CERTIFICATION AS A NUTRITIONIST SHOWS THAT ANYTHING IS POSSIBLE IF YOU TRUST (GOD), WORK HARD AND BELIEVE IN YOURSELF. YOU INSPIRE ME TO BE BETTER EVERYDAY GIRL. WHEN ONE SHINES, WE ALL DO. WERE EXCITED TO SEE THE FINAL TOUCH. YOU GOT THIS "G" ITS "GROW-TIME" BABY! 😍🦍πŸ’ͺ🏼
#GOTTAGROW #PersonalTrainers #RoadToTheNPC #TunnelVision #WorkHardInSilence #BarbellsAndBoxing #FitCouplesStandUP #MotivationForYouDreamChasers #WeGrindDifferent #WatchHerGrow

8th set w/ 230 AMRAP. πŸ‘πŸ’ͺ🏻 #barbellsandboxing #bootygainz #thickthighssavelives #fitgirls

I had so much fun today at Deadlift Party 2.0 hosted by T.E.S.T! I had a 40lb PR, pulling 315 today. I think I found a new hobby πŸ’ͺ🏻😊#barbellsandboxing #powerlifting #strength #strongwomen

Front Squats 4 x 5 w/ 130. Weakest part of this is keeping my elbows up. This place is full of motivating and helpful people who work their asses off day in & day out. I'm always open to criticism because it will only help me get better. No slacking off... ever πŸ’ͺ🏻 #barbellsandboxing #frontskwaats #powerlifting #fitgirls #mondayvibes

I have such a love/hate relationship with squats, but they're coming along. #barbellsandboxing #squats #gottagrow

Practice makes perfect! 3 x 10 AB rollouts. I'm more excited about my muscles poppin' out πŸ’ͺπŸ»πŸ€— #workhard #muscles #barbellsandboxing #strongwomen

MOST RECENT

πŸ”ˆπŸ”ˆNOTHING WORTH HAVING COMES EASY. IF YOU AREN'T WILLING TO WORK FOR IT, DON'T COMPLAIN ABOUT NOT HAVING IT. HARD WORK HAS A "FUTURE" PAY OFF. LAZINESS PAYS OFF "NOW." STOP DOUBTING YOURSELF, WORK HARD, AND MAKE IT HAPPEN. AND FINALLY, REMEMBER.... WORK HARD IN SILENCE. LET THE SUCCESS MAKE YOUR NOISE. GREAT JOB TO MY "ADVANCED GROUP" THIS MORNING. WAY TO SET THE TONE! ITS GROW TIME. 🦍πŸ’ͺ🏾🌟
#GOTTAGROW #PersonalTrainer #RiseAndGrind #HoodiesUP #FlexFriday #MotivationForYouDreamChasers #ImMyClientsBiggestFan #BarbellsAndBoxing #OurSanctuary #WeGrindDifferent #WhoIsRichWhite #WhosNEXT

@mackpez in prep for raw Nationals hitting a smooth 345lb squat πŸ’ͺ🏻πŸ’ͺ🏻 #barbellsandboxing #powerlifting #squats #usapl #rawnationals2017 #girlswholift #fit #fitfam #instafit

Pretty good max effort night, worked for press 85% 3 x 3, close grip with the block, weighted dips and other tricep, feels good to be going heavy again, going to focus a lot on the triceps this next cycle, chasing that 350lb bench #powerlifting #benchpress #howmuchyabench #barbellsandboxing #fit #fitfam #gym #gymlife

Working the basics with @jramosojeda ! Small improvements every week! πŸ’ͺ🏻πŸ’ͺπŸ»πŸ‘ŠπŸ» #boxing #cardio #barbellsandboxing #personaltraining #fitness #fitfam #fit #mittwork

πŸ”ˆπŸ”ˆ EVERY NOW AND THEN AS AN ELITE TRAINER, ITS MY JOB TO MAKE SURE MY CLIENTS DON'T GET COMPLACENT, BORED OR LINGER AROUND PLATEAUS. WHETHER ITS A 4AM SESSION OR A NIGHT SESSION, I DON'T LET UP. MY PHILOSOPHY AND APPROACH IS SIMPLE. I ALREADY KNOW WHAT YOU CAN DO. I WANNA KNOW WHAT YOU CAN'T DO SO WE CAN BEGIN TO GROW BOTH MENTALLY AND PHYSICALLY. ALWAYS REMEMBER GUYS, IF IT DOESN'T CHALLENGE YOU, IT WILL NEVER CHANGE YOU! WAY TO ACCEPT THE CHALLENGE TODAY @cjfirefighter79. KEEP SHINING BROTHER. 🦍πŸ’ͺ🏼🌟 #GOTTAGROW #PersonalTrainer #CIUW #BarbellsAndBoxing #MasterYourCraft #HoodiesUP #ImMyClientsBiggestFan #MotivationForYouGoalChasers #WeGrindDifferent #OurSanctuary #WhoIsRICHWHITE #WhosNEXT

πŸ‹πŸ»β€β™€οΈ #ExerciseOfTheDay πŸ‹πŸΎ
"Super Band Deadlifts" πŸ‘πŸ”₯ β€’
πŸ”ˆπŸ”ˆWHETHER YOU'RE A POWERLIFTER, A PHYSIQUE COMPETITOR, OR JUST SOMEONE WHO WANTS TO GO THROUGH LIFE FEELING GOOD AND AVOIDING BACK PAIN, YOU NEED A STRONG POSTERIOR CHAIN. SURE, BARBELL SQUATS AND DEADLIFTS ARE IMPORTANT BUT THEY'RE NOT ENOUGH ON THEIR OWN. YOUR HAMSTRINGS AND GLUTES ARE SOME OF THE MOST POWERFUL MUSCLES ON YOUR BODY AND YOUR TRAINING WITH THEM SHOULD BE SERIOUS BUSINESS. HERE'S A SNEAK PEEK AT ONE OF MY 6 FAVORITE GRITTIEST BACKSIDE EXERCISES THAT WILL HAVE YOUR MUSCLES SCREAMING! GREAT TO INCORPORATE WHEN DOING SUPER-SETS FOR THAT BURN. ENJOY! 🦍πŸ’ͺ🏾🌟#GOTTAGROW #PersonalTrainer #RiseAndGrind #ExerciseOfTheDay #BarbellsAndBoxing #MasterYourCraft #BuildingAnArmy #WeGrindDifferent #HoodiesUP #MotivationForYouGoalChasers #OurSanctuary #WhoIsRICHWHITE #WhosNEXT

Great session with @dom.buonadonna and @jt_hibschman working explosiveness, speed work with squats, and conditioning πŸ’ͺ🏻 #sportstraining #baseball #plyometrics #barbellsandboxing #fitness #fit #fitfam

πŸ”ˆπŸ”ˆ QUICK UPDATE:
11 DAYS OUT πŸ‘™

@watchmegrow__219 IS COMPLETELY FOCUSED AND READY TO BRING HER BEST PACKAGE ON STAGE IN BROOKLYN, NY NEXT SATURDAY. I LIKE TO CALL US THE "EXCUSE-BUSTERS" BECAUSE WE CONSTANTLY CHALLENGE EACH OTHER AND PEOPLE AROUND US TO NEVER SETTLE WITH AN EXCUSE TO GROW IN ALL ASPECTS OF LIFE. BEING A MOM, WORKING DOUBLES ON THE WEEKEND AS A NURSE, GETTING UP AT 3:45AM EVERY MORNING TO START HER DAY AS A TRAINER AND PUTTING IN HOURS STUDYING TO GET HER NASM CERTIFICATION AS A NUTRITIONIST SHOWS THAT ANYTHING IS POSSIBLE IF YOU TRUST (GOD), WORK HARD AND BELIEVE IN YOURSELF. YOU INSPIRE ME TO BE BETTER EVERYDAY GIRL. WHEN ONE SHINES, WE ALL DO. WERE EXCITED TO SEE THE FINAL TOUCH. YOU GOT THIS "G" ITS "GROW-TIME" BABY! 😍🦍πŸ’ͺ🏼
#GOTTAGROW #PersonalTrainers #RoadToTheNPC #TunnelVision #WorkHardInSilence #BarbellsAndBoxing #FitCouplesStandUP #MotivationForYouDreamChasers #WeGrindDifferent #WatchHerGrow

🌟#ClientSpotlight 🌟

MAYBE THE JOURNEY ISN'T SO MUCH ABOUT BECOMING ANYTHING. MAYBE IT'S UNBECOMING EVERYTHING THAT ISN'T REALLY YOU, SO YOU CAN BE WHO YOU WERE MEANT TO BE IN THE FIRST PLACE. EVERYONE GIVE MY GIRL "KimTheHustler" A NICE WARM WELCOME BACK! AFTER GOING OVER HER PREVIOUS MEASUREMENTS TRAINING WITH ME, SHE IS EXTREMELY FOCUSED AND READY TO TAKE ON A NEW CHALLENGE WITH HER 1 YEAR COMMITMENT. THIS TIME ITS PERMANENT! STEP OUT THE WAY. ITS "GROW-TIME." 🦍πŸ’ͺ🏾 #GOTTAGROW #PersonalTrainer #BarbellsAndBoxing #Lifestyle #KimTheHustler #HoodiesUP #OurSanctuary #ImMyClientsBiggestFan #TrustTheProcess #MotivationForYouGoalChasers #WeGrindDifferent #WhosNEXT

πŸ—£HOW MUCH PROTEIN DO I NEED? β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’πŸ“How and when you get your fats, carbs, and protein every day can have a big impact on your ability to improve your physique. But when building, strength development, and body- composition improvements are the goal, protein has a special significance. Your daily protein requirement depends on whether you're in a calorie "deficit" to lose fat or a calorie "surplus" to gain size. One false myth in Fitness is the more protein you eat the more you grow and the less protein you eat the more you cut. However, the opposite is true. Sorry ladies. Eating salads every meal and doing cardio for 2hrs on the elliptical everyday is not the end all solution. You will plateau at some point. If you're dieting, you need to consume MORE protein to minimize muscle loss, keep yourself feeling full to starve off hunger, and lose more fat. In short, no one-size protein requirement is right for everyone. Step out the way. Its "GROW-TIME." 🦍πŸ’ͺ🏾🌟 #GOTTAGROW #PersonalTrainer #MasterYourCraft #BarbellsAndBoxing #Lifestyle #IfYourNotPreppinYourHalfSteppin #MotivationForYouGoalChasers #LetsGROW

And that's a wrap to my squat program! 345 for a new smooth squat PR- hoping to be able to hit 360 at nationals in 4 weeks with the proper speed work and rest. Wearing my @feedmefightme mermaid shorts since I'm still not convinced that summer is really ending 😩

@lex_kennedy stronger every week, hitting 235lb for an easy 3 #barbellsandboxing #powerlifting #squats #girlswholift #strong #fit #fitfam

Front Squats 4 x 5 w/ 130. Weakest part of this is keeping my elbows up. This place is full of motivating and helpful people who work their asses off day in & day out. I'm always open to criticism because it will only help me get better. No slacking off... ever πŸ’ͺ🏻 #barbellsandboxing #frontskwaats #powerlifting #fitgirls #mondayvibes

πŸ‹πŸ»β€β™€οΈ #ExerciseOfTheDay πŸ‹πŸΎ
"Squat w/ Straight Leg Deadlift" πŸ‘πŸ”₯
β€’
IF YOU'RE LIKE MOST LIFTERS, YOUR POSTERIOR CHAIN IS PROBABLY NOT WHERE IT SHOULD BE. YOUR HAMSTRINGS, GLUTES AND LOWER BACK ARE LAGGING IN COMPARISON TO EVERYTHING ELSE. WHY? WE NEGLECT THEM BECAUSE WE CANT SEE THEM IN THE MIRROR. TO GET FASTER, MORE EXPLOSIVE, STRONGER, AND EVEN BETTER LOOKING, BRING UP YOUR POSTERIOR CHAIN. DO LOWER BODY WORKOUTS SUCH AS THIS EXERCISE DEMONSTRATED AND EMPHASIZE THE GLUTES, HAMSTRINGS, AND LOWER BACK MUSCLES. MAKE SURE YOU GET A NICE STRETCH AND SQUEEZE YOUR GLUTES AT THE TOP OF THE MOVEMENT. STEP OUT THE WAY, ITS "GROW-TIME." @lyndaalugo 🦍πŸ’ͺ🏾🌟
#GOTTAGROW #PersonalTrainer #ExerciseOfTheDay #BarbellsAndBoxing #WomanOnAMission #NoCheeringSectionLynda #WeGrindDifferent #WhosNEXT

πŸ”ˆπŸ”ˆPROPER PREPARATION PREVENTS POOR PERFORMANCE. EVERY NEXT LEVEL OF YOUR LIFE WILL DEMAND A DIFFERENT YOU. BY FAILING TO PREPARE, YOU ARE PREPARING TO FAIL. THERE ARE NO SECRETS TO SUCCESS AND MAKING YOUR DREAMS COME TRUE IN LIFE. IT IS THE RESULT OF PREPARATION, HARD WORK, AND LEARNING FROM FAILURE. STEP OUT THE WAY. ITS "GROW-TIME." 🦍πŸ’ͺ🏾🌟 #GOTTAGROW #PersonalTrainer #BarbellsAndBoxing #Preparation #MotivationForYouDreamChasers #ImMyClientsBiggestFan #PainBrothers #OurSanctuary #WeGrindDifferent #WhoIsRICHWHITE #WhosNEXT

πŸ”ˆπŸ”ˆ EAT LIKE YOU LOVE YOURSELF. MOVE LIKE YOU LOVE YOURSELF. SPEAK LIKE YOU LOVE YOURSELF. ACT LIKE YOU LOVE YOURSELF. SHOUT OUT TO ALL THE WOMEN WORKING ON LOVING THEIR BODIES BECAUSE IT'S HARD. FALLING IN LOVE WITH YOURSELF DOESNT MAKE YOU SELFISH. IT MAKES YOU INDESTRUCTIBLE! ITS "GROW-TIME." 🦍πŸ’ͺ🏾🌟 #GOTTAGROW #PersonalTrainer #Lifestyle #OurSanctuary #WomenOnAMission #HoodiesUP #MotivationForYouGoalChasers #BarbellsAndBoxing #ImMyClientsBiggestFan #WeGrindDifferent #WhosNEXT

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