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Me & my guy @beastmode24fit got together this morning had good conversations and there’s some major coming just watch and see 💪🏽💪🏽 LETS GO YALL THE WORK GONNA SPEAK FOR ITS SELF 💪🏽😈motivation🔑 #cityrunner #mrcityHall #kingofboroadst #cityHall motivation so let's put that time in and let's chase those Results Come join me LETS MAKE HISTORY LETS GIVE IG SOMETHING TO TALK ABOUT ONLY SERIOUS REQUIREMENTS DM LETS WORK NEVER QUIT NEVER GIVE UP 🙏🏽keep it pushing GRIND U GOTTA GO HARDER IG motivation #mrphiladelphia#mrfitnessdre #teamfitnessdre #teammrfitnessdre #dareal24hrfitness #mrresults #phillyfitness #TEAMD #smallside #fitlife #quitersneverwinandwinnerneverquit #runaroundinc #pipReese #longliveKris

4 months, 45 classes, and 1 full-blown addiction 💪🏼 thank you @solidcore for solving my post-student-athlete problems #solidcore #lululemon #phillyfitness

Any other back pain sufferers out there? 🤕 Before I started incorporating core and back exercises into my workout routine, I was taking anti inflammatory medications regularly, had x-rays taken, tried chiropractic adjustments, and begged for backrubs daily 💆 (ok maybe I still do that 😂) BUT since i started strength training, my pain has decreased dramatically!! Anyone else experience something similar?

#b3 for everyone! Get 20% off our 10 class packs for a limited time only - just click the link in our bio 📸: @findnseekfitness) #barre3 #phillyfitness #phillyfitnessclasses

No one ever said that it was going to be easy. No one ever told me that the biggest battle would be against myself. Bones broken, major surgeries and I’m still pushing. These photos are about 3 weeks shy of 4 years from each other. Don’t ever give up on yourself no matter who might give up on you. Day after day..... baby step after baby step.... set back after set back.... keep moving forward. You are enough. #transformationtuesday #into2018

Gym is not the place to be on some pretty sh*t ... it’s the place where you make the ugliest faces the loudest noise... fu*k that pretty sh*t and get Gainz.... #howfarareyouwillingtogo #fitnessbyfar #beardsandmuscles #beardgang #phillytrainer #tattoos #muscles #bodybuilding #fitness #phillyfitness #meninfitness #fashionbyfar #model #fashion #hardwork #dedication #muslim #topfitbyfar #nfl #nba #kneel

Want to build your core strength? Here’s a simple yet affective routine that almost anyone can follow.
:
:
:
:
💕30 Flutter Kicks
💕30 Leg Raises
💕30 Sit-Ups
💕Plank
Repeat 2-4 times!
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:
🎶 Basshunter Privjet

some things feel IMPOSSIBLE, like standing on your chin or surviving finals week or staying positive when shit gets really difficult. the best thing any yoga teacher has taught me is that we are fully equipped for every challenge; everything we need is already within us. so, no, you don't need to pay extra for solutions or services (except avocado). don't pay for the latest silver bullet to solve your problems. however, do *pay attention* to what you've got 🙃 .
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end of the week goodies.... .
🔹thurs 7am @cityfitnessphilly GH
🔹fri 12pm @cityfitnessphilly logan
🔹fri 5:30pm @sweatfitness manayunk

I am so excited to be teaching another yoga sculpt for a cause on Saturday, December 23! Join me for a bodyweight sculpt class focusing on squats, lunges, push-ups, core, cardio & more — all set to the rhythm of the music. All proceeds from the class will go to Broad Street Ministry to support a local family in need. 💜

Athleta Walnut Street
12/23
9-9:45am
sign up here: https://yogasculptdonate.splashthat.com/ (link in bio) .
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#phillyfitness #freephillyfitness #athletawalnutstreet #athleta

MOST RECENT

✨Happy Hanukkah✨
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It’s not just the Festival of Lights. May it also be a festival of hope, happiness, and health!
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Happy Hanukkah to all my Jewish friends! And the word ‘workout’ is the last thing you want to hear while celebrating...
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Between gathering gifts, coordinating with family, and cooking up a storm, there's hardly time to work in a solid sweat sesh. ⠀⠀
But there is a way to crank up some holiday spirit and sneak in a workout at the same time!
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Introducing: The 8 Days Of Hanukkah Workout, a festive eight-move routine that will get your entire body working, and metabolism revved before you enjoy all those latkes and gelt.
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I realize I’m a day behind on this post and by the time you see this, it will be Day 3, but double up if your feeling motivated! Swipe ➡️ for this special workout.
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Above all, remember the most wonderful part of Hanukkah is family and friends! May your season be full of wonder!
⠀⠀ ✨✨💫✡️💫✨✨
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#fit #fitness #fitfam #fitspo #ffcheckin #fitspiration #fitnessmotivation #fitgirl #hiitgirl #hiitgirlrocks🤘 #hiitgirlrocks #hiit #festivaloflights #hanukkah2017 #hanukkahgift #strongwomen #strongwoman #phillyfit #phillyfitness #hiitworkout #abs #core #corestrength #endorphins #endorphinsrock #fitnessaddict #nogymnoproblem #workout #exercise #fitfluential

College students. We’ve got you covered while you are home.

Let us take care of your Christmas sides. 🎄🔌🥘 Not sure about just how awesome they are? Shoot @_jennierose a DM! Delivered fresh Sunday morning (12-24)

some things feel IMPOSSIBLE, like standing on your chin or surviving finals week or staying positive when shit gets really difficult. the best thing any yoga teacher has taught me is that we are fully equipped for every challenge; everything we need is already within us. so, no, you don't need to pay extra for solutions or services (except avocado). don't pay for the latest silver bullet to solve your problems. however, do *pay attention* to what you've got 🙃 .
▪️
end of the week goodies.... .
🔹thurs 7am @cityfitnessphilly GH
🔹fri 12pm @cityfitnessphilly logan
🔹fri 5:30pm @sweatfitness manayunk

Love him so much, always supports any decision I make and his head contains a plethora of knowledge anything fitness related right down to the molecular level 🖤

The 5pm and 6pm followed up today’s 6am class with 2 solid workouts!! Great job today everyone.
Class times for the remainder of the week; Thursday - 6am, 11am, 5pm, 6pm. Friday - 6am, 11am, 5pm. No classes this weekend.
Saturday will be our ‘Bridesburg Comes Together for Becky and Grace’ fundraiser. We are still taking basket donations for our Chinese auction. We will also be doing 50-50s, have shirts for sale, taking shirt orders, and doing a workout. Click the link in our bio to be directed to the event page.
#19125fitness
#EarnEverything
#Fit #fitness #fitfam #fitspo #fitnessmotivation #fitnessaddict #train #training #trainhard #personaltrainer #philly #philadelphia #phillyfit #phillyfitness #phillygym #phillytrainer #bridesburg #portrichmond #fishtown #kensington #bodybuilding #strength #results #gains

Freedom to do what you want and be who you want is a gift.
Freedom is power, freedom is #ARX 🌹💎
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#alexisrosexperience #rozeclub #lululemonambaasador

#Blessed to have such a supportive #swolemate... literally!! 😂😂 Follow us on our #fitnessjourney! 💪🏻🏋🏻‍♀️

•Hump Day• Feeling good, feeling great 😊😍🏃🏾‍♀️💦 The star of the show was my 20 minutes on the stair master. My goal was 50 floors climbed 😎 #weightlossjourney #beyonce4pack #fitnessjourney #fitnessmotivation #gymrat #phillyfitness #planetfitness #lesssnacksmorebeyonce4packs
#keepthebuttlosethegut #newbodywhodis #journeyto1derland #backfatkiller
#iyanlafixmyfat #fitpharmdiva #sweetdivasweats #sweetdiva42

Chocolate peppermint muffins to warm you up now that it is freeeezing outside ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients
* 1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
* 3 large eggs
* ½ cup raw honey
* ⅓ cup unsweetened cocoa powder
* 1 tsp . baking soda
* 3 Tbsp . coconut oil , melted
* ½ tsp . pure peppermint extract
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Instructions
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, honey, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Place batter in a medium bowl.
5. Divide batter among 12 prepared muffin cups.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!
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These babies clock in at 133 calories a serving and for my color counting ladies 1 💛and 1🥄 *please note objects in picture may look prettier than actual baking 😂😂

Brrrrrr! Get your orders in before the weekend for our $39 cozy crew! 🔥❄️ Limited quantities left! 😮
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mbstix.com

MY GIFT TO YOU! 🎄 DECEMBER 24th & 25th Capture the moments this holiday season and schedule your family portrait session today!, rates starting at $20pp! #mobilephotography I will come to you. Inquire today! #dm for more details. Don't miss out!

Been helping my client transition into a new lifestyle for 4 months now. I told her give me 6 months and " I'll get you results but most importantly change your lifestyle"
Once it becomes a lifestyle the results come in abundantly. Weight loss goals? Contact me today for a consultation
Email Ataviskennedy@gmail.com
#lovephilly #cityofbrotherlylove #jawn #philadelphia #upenn #drexeluniversity #templeuniversity #phillylove #phillyfitness #gradschoolproblems #pnbr #northphilly #southphilly #westphilly #personaltrainer #philadelphiapersonaltrainer #phillybootcamps #phillysupportphilly #phillyigers #phillygram #ineedtoloseweight #weightloss #phillynutrition #30daywithtay #phillyfoodie #phillygram #delawarecounty

The first project from my series of increasing STEM through Dance. They not only learned their six times tables but were able to educate their peers as well. It’s more than a dance class for me ❤️

Deadlifts at 190lbs for doubles feeling easy (and looking silly) today. Didnt even need chalk!!

Want to build your core strength? Here’s a simple yet affective routine that almost anyone can follow.
:
:
:
:
💕30 Flutter Kicks
💕30 Leg Raises
💕30 Sit-Ups
💕Plank
Repeat 2-4 times!
:
:
🎶 Basshunter Privjet

6am crew putting in work.... haven’t posted class work in awhile, but you can check us out on our Instagram story. We always post what our Group and One on One Members are getting into.
Group classes Monday-Friday; 6am, 11am, 5pm, and 6pm (no 6pm on Friday). 9am classes on Saturday and Sunday.
Thinking of becoming a member? Now is the best time? For $60 you’ll be able to train the rest of December and all of January!! The 2 month offer ends this Friday.
#19125fitness
#EarnEverything
#Hardwork #noExcuses #fit #fitness #fitfam #fitspo #lifestyle #fitnessaddict #fitnessfreak #gymrat #gymlife #gymshark #motivation #inspiration #philly #philadephia #phillyfit #phillyfitness #phillytrainer #phillygym #determination #muscle #results #gains

Gym is not the place to be on some pretty sh*t ... it’s the place where you make the ugliest faces the loudest noise... fu*k that pretty sh*t and get Gainz.... #howfarareyouwillingtogo #fitnessbyfar #beardsandmuscles #beardgang #phillytrainer #tattoos #muscles #bodybuilding #fitness #phillyfitness #meninfitness #fashionbyfar #model #fashion #hardwork #dedication #muslim #topfitbyfar #nfl #nba #kneel

Some new stuff mixed I️n with old stuff with new variations.

Happy Hump Day!!! As you know, I love me some kettlebells 💗 here’s an intense lower-body focused workout that will have your metabolism and fat-burning hormones LIT 🔥
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Perform each exercise back to back for 40 seconds on, 20 seconds off; rest for 1 minute then repeat for 3 more rounds #ouch
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KETTLEBELL WORKOUT:
1️⃣ Swings
2️⃣ Sumo swings (deeper depth)
3️⃣ Deadlifts
4️⃣ Alternating tactical lunges
5️⃣ Plyometric deck squats (one of my all time favorite exercises)
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Always fueling with @bpisports & these water enhancers are LIFE. Srsly ya gotta hop on the band wagon like yesterday!!
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Hope you are having a great week & check out my IG story for info about my 30-Day Transformation Challenge starting in January!!!! (More info to come so stay tuned)
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#linkinbio #transformationchallenge #kettlebellworkout #phillydietitian #phillyfitness #conquergracefully #beyourownboss #bootybyboss #bodybyboss

🔥12 Days of 8fit🔥
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Today they gave to me... 2 Jumping Lunges, a 1 Minute Plank, plus I added a sweaty post workout pic for you to see... (feel free to add the tune to the song 🎵😉🎵).
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Pic 1: Sweaty post workout selfie
Pic 2: 1 minute Plank
In my Stories ⬆️: A goofy video of 2+ Jumping Lunges for you to see...
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Just ➡️➡️...
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Thanks again, @8fit, for this cool #12daysof8fit challenge!! Day 2 complete!!
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✨✨💫👊🏼💫✨✨
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#fit #fitness #fitfam #fitspo #ffcheckin #fitspiration #fitnessmotivation #fitgirl #hiitgirl #8fit #hiitgirlrocks #hiit #tabata #lovesweatfitness #sweatyselfie #strongwomen #strongwoman #phillyfit #phillyfitness #hiitworkout #abs #core #corestrength #endorphins #endorphinsrock #fitnessaddict #nogymnoproblem #livingroomworkout #jumpinglunges

Me & my guy @beastmode24fit got together this morning had good conversations and there’s some major coming just watch and see 💪🏽💪🏽 LETS GO YALL THE WORK GONNA SPEAK FOR ITS SELF 💪🏽😈motivation🔑 #cityrunner #mrcityHall #kingofboroadst #cityHall motivation so let's put that time in and let's chase those Results Come join me LETS MAKE HISTORY LETS GIVE IG SOMETHING TO TALK ABOUT ONLY SERIOUS REQUIREMENTS DM LETS WORK NEVER QUIT NEVER GIVE UP 🙏🏽keep it pushing GRIND U GOTTA GO HARDER IG motivation #mrphiladelphia#mrfitnessdre #teamfitnessdre #teammrfitnessdre #dareal24hrfitness #mrresults #phillyfitness #TEAMD #smallside #fitlife #quitersneverwinandwinnerneverquit #runaroundinc #pipReese #longliveKris

🍺Philly Beer Yoga is this Saturday! Buy your tickets on our website! Choose your beer this month...
WHICH WILL IT BE?! @ballastpointbrewing #sculpinipa 🍻 @destihlbrewery #heregosenothing 🍻 @dogfishhead #seaquenchale 🍻 or @oskarblues #dalespaleale ... YOU DECIDE. head to this month’s Facebook event page to vote now!!
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#beerbalance #relax #acceptance #yoga #phillyyoga #phillyyogateacher #philly #nolibs #bourbonandbranch #thingstodophilly #daydrinking #mindfulness #phillywellness #phillyexercise #practice #yogateacher #phillyfitness #jinglesticks #beer #beerlover #drinkbeer #yogainspiration #phillybeerscene

You know Friday will be here before you know it’s even Friday. Shop all of these items + More. Available now! Link in bio 🍱🔌📲😍💥

For the gym with lighter kettlebells: banded kettlebell swings. Recruits more muscle from the hammies and glutes, as well as turning into plyo which will help in athletic explosiveness because it forces you to snap your hips. Demonstrated perfectly by @jemappelleash #SweatFitness #Sweat #fitness #SweatX #PhiladelphiaFitness #Phillyfitness #Philadelphia #Running #workout #exercise #gym #Sweatfamily #Sweatselfie #sweatlife #fitfam #sweatme #gymmotivation #fitspiration #instafit #groupfitness #personaltraining #gymflow #igphilly #igers_philly #fitstagram #fittertogether #mensfitness #womensfitness #celebritytrainer #sweatmovement

So proud of Pole Haus! We were one of the places featured in this article!!❤❤😀 thank you @phillyvoice #poleHaus #phillyvoice #poledance #polephilly #phillyfitness Repost from @polehaus using @RepostRegramApp - Shout out to @phillyvoice for featuring @polehaus in their article '7 Out of the Ordinary (and super fun) Workout Classes to keep the Holiday Weight Away.' Thanks for spreading the word about how awesome Pole Dancing is and recognizing the supportive environment in our Studio! Try out a class for $25 Drop In or the $60 Introductory Month Special for new members.

Link to the article and our website in bio!

#polehaus #whosehaus #poledance #poledancephilly #phillypoledance #phillyfit #phillyvoice #poledancing #fitness #philadelphia #gophilly #phillyrepresent #workoutinspiration

There are only 50 slots for this free amazing event! Make sure you register on the Eventbrite link to reserve your spot! Don’t forget you get a discount for just showing up! https://www.eventbrite.com/e/free-sis-workout-at-the-nike-factory-store-tickets-40893401264?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text #nike #philadelphiamills #workout #exercise #philly #phillyfitness #freeclass

There are only 50 slots for this free amazing event! Make sure you register on the Eventbrite link to reserve your spot! Don’t forget you get a discount for just showing up! https://www.eventbrite.com/e/free-sis-workout-at-the-nike-factory-store-tickets-40893401264?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text #nike #philadelphiamills #workout #exercise #philly #phillyfitness #freeclass

#b3 for everyone! Get 20% off our 10 class packs for a limited time only - just click the link in our bio 📸: @findnseekfitness) #barre3 #phillyfitness #phillyfitnessclasses

One of my favorite exercises for the legs:
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Rear Foot Elevated Split Squats (RFESS), aka Bulgarian Split Squat
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Or as I like to call em...RFES-YES! And yes, I’m accustomed to the sighs and eye rolls at this point, but that won’t stop me! Ok first some benefits, then some cues, strategies, and considerations:
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Side note: I’ve heard you should dress for the job you want...so I guess that would be a Mobility Superhero 😂
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👍 BENEFITS:
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1️⃣ Strengthens legs in a large range of motion.
2️⃣ Can help address left to right assymetries.
3️⃣ Transfers well to life and sports performance.
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👉 CUES:
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1️⃣ Actively pull yourself down to your bottom endpoint. The bottom should not be a rest or a point to passively “hang” on your joints.
2️⃣ Keep tension throughout your body, making sure you aren’t compensating excessively through your low back.
3️⃣ Drive through your front leg, keeping the heel down.
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🤔 CONSIDERATIONS:
1️⃣ (a) Ensure you have adequate mobility for this exercise: hip flexion and extension, and knee flexion (with an extended hip). I’ll be posting soon to go into more detail here.
1️⃣ (b) Try spending time in the bottom endpoint like I do in the vid. Pull and push yourself into different positions with a stable foot and ankle. This will help you determine what is a safe range for you to train. Explore and if you find a range in which you are unstable and can’t produce much force, or you experience major tension/stretch, consider staying out of that with this exercise until you’ve improved your mobility.
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2️⃣ There is so much room for variety in this exercise, from the load, to the foot position, to the torso lean. Know why you’re doing it, and pick a strategy that suits your needs and goals. I demonstrate single arm loading because of my injured shoulder, it still hits my legs hard. There are benefits to 1 and 2 arms - 2 allows for heavier overall.
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3️⃣ Be strong with your own body before adding additional load.
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Enjoy! More to come!
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#smilestakeyoumiles #fitness #workout #legday #training #wellness #exercise

This guy right here is the most wonderful man I’ve ever met. Inspiring doesn’t even scratch the surface.
If you live in Philly, want to make actual changes to your health and well-being and get snatch sh*t, talk to him.
#Repost @jonthelyons
・・・
We all want to change. Sometimes we don’t want to admit it, and sometimes we wear it right on our sleeves. The search can be exhausting, painful, and terrifying. Sometimes it leaves you feeling even more lost than you were before. I was there. In fact, I’m still growing every single day. The difference between “Jon in 2009” and the person I am today is that I found a brilliant, powerful, incredible community through health and fitness. Fitness gave me the power to reclaim the story of my life. Now I have the opportunity to share this with you.
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When you step into the WE/FIT studio, I promise that I will push you to be better. I will welcome you into this growing community and we will go to war against the voices in our heads that tell us to press snooze, or that we’ll take care of it “tomorrow,” or that we “just can’t.” I’ll challenge you to dig down and find what truly drives you. I’ll ask you why you even showed up in the first place. Then, together, we’ll use those forces to reclaim our own life stories through burning muscles and beating hearts.
.
If you have been searching for that missing link, or hell, if you just wanna get a killer sweat - join me for WE/FIT every Monday (5:30pm), Wednesday (5:30 & 6:45pm), and Friday (12:15pm) at @cityfitnessphilly. Click the link in my bio to grab a session on me, and see what this is all about.
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📷: @o__s__k__a__r #WEFIT
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#cityfitness #cityfitnessphilly #hypefit #hypefitness #phillyfit #phillyfitness #mycitymoves #igers_philly #fitfam #motivation #fitspiration

Afternoon yoga 🖤

Home made healthy egg salad 🥚

Nothing like an old school kickboxing class with your girls to get your day started! I’ve missed these sessions and feel so lucky to have the opportunity to train with the best. But now my body is perpetually shaking and I can’t lift my arms above my head... boxing problems 🤷🏽‍♀️ #kickboxing #livershot #lefthookrightstraight #loveyourlife

Whether you want to burn off those Christmas cookies or just have the day off and need some entertainment, we’ve got you covered. After you finish your holiday celebrations, join Michelle & Deb in jingling everything but bells during this cardio jam at our Midtown studio.

This will be the only class on our schedule on December 25 due to the holiday, so please sign up on Mindbody in advance to ensure your spot: $13 drop-in or use a Class Card, FREE for Members.

#dance #dancefitness #phillydancefitness #phillydance #philadelphiadance #philly #philadelphia #phillyfitness #philadelphiafitness #danceparty #holidaydanceparty #christmas #christmasdanceparty #holidays #holidaze #holidayfun #holidayparty #holidaymood #fitnesslifestyle #danceclass

8.5

We want to change the world around us. Ambitous absolutely, crazy maybe, but nevertheless we firmly believe that something as simple as strength training holds such power. We believe that this transformation begins with the individual from the moment they walk through our doors
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We believe that by aiding in the creation of not only a more resilent human being, but a happier, and healither one that we have the potential to positively impact the lives of not only the individual but the community surrounding them.
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#Raisethestandard .
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#warhorsebarbell #strongerthanall #philadelphia #fishtown_philly #fishtown #fittertogether #brewerytownisbooming #northernliberties #nolibs #philly #philadelphia #phillyfitness #performbetter #trainhard #workout #workouttips #workoutmotivation ##strengthtraining

#WorkoutWednesday Want a killer glute burner? Try adding 3 rounds of @kb_fit_phl ’s #FitMin to the end of your workout today🍑 • Ex 1: Split Lunge - Squat - Pulse
• Ex 2: Hyrdant - Kickback - Pulse
• Ex 3: Curtsy Lunge - Lateral Lunge
#FitAcademy #thinkfitlivefit #philly #phillytrainer #PhillyFitness #JustTrain #JustMove #HumpDay

We all want to change. Sometimes we don’t want to admit it, and sometimes we wear it right on our sleeves. The search can be exhausting, painful, and terrifying. Sometimes it leaves you feeling even more lost than you were before. I was there. In fact, I’m still growing every single day. The difference between “Jon in 2009” and the person I am today is that I found a brilliant, powerful, incredible community through health and fitness. Fitness gave me the power to reclaim the story of my life. Now I have the opportunity to share this with you.
.
When you step into the WE/FIT studio, I promise that I will push you to be better. I will welcome you into this growing community and we will go to war against the voices in our heads that tell us to press snooze, or that we’ll take care of it “tomorrow,” or that we “just can’t.” I’ll challenge you to dig down and find what truly drives you. I’ll ask you why you even showed up in the first place. Then, together, we’ll use those forces to reclaim our own life stories through burning muscles and beating hearts.
.
If you have been searching for that missing link, or hell, if you just wanna get a killer sweat - join me for WE/FIT every Monday (5:30pm), Wednesday (5:30 & 6:45pm), and Friday (12:15pm) at @cityfitnessphilly. Click the link in my bio to grab a session on me, and see what this is all about.
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📷: @o__s__k__a__r #WEFIT
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#cityfitness #cityfitnessphilly #hypefit #hypefitness #phillyfit #phillyfitness #mycitymoves #igers_philly #fitfam #motivation #fitspiration

I’m tired and cold but I have goals to meet! That means waking up and walking to the coffee shop to handle business. Self-care isn’t just about spa trips and retail therapy. It’s doing the shit you don’t want to in order to get to the places you want to go. The crazy thing is once you do it, you actually feel good about it.

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