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Elevated Fr🐸ggy Pumps ⬆️⬇️🔁with resistance band. Activate your glutes without the use of your hams, quads, and adductors. Two 👍🏽👍🏽 from @_.alana #ofitgirls #ofitbooty #ofit #omalzafitness #bootyfordays #bootybuilder #vegasfit #vegasfitness Head to Omalzafitness.com and sign up for #personaltraining #groupfitness #groupclasses

#TransformationTuesday 😮 Obviously different light/location, a tan vs casper, a stage suit vs a regular suit, different poses, etc.
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Left pics are from my most recent check in last week and right pics are the VERY FIRST pics I sent when I decided I wanted to compete.
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This is the result of 3+ years of HARD FREAKING WORK. NOT genetics. NOT drugs (I'm 100% natural. Always have been and alwasy will be.) NOT yo-yo dieting. NO crazy extremes. JUST HARD WORK AND DEDICATION AND SACRIFICE year round!!
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Never look at yourself and say "I can't" because YOU CAN .. but only if you want it bad enough and are willing to be patient instead of falling for some fad or thinking results are only achievable by extremes and/or being miserable.
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While my nutrition methods have changed over the years (from a paper plan to IIFYM) .. one thing has stayed the same. I train HARD and push myself with EVERY session! I can count on two hands how many times I've not done SOME type of training since I started taking fitness seriously several years ago.
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Who knows when I'll "hang up the stage heels" but one thing I know is I'll never go back. I'll never stop HONORING the ABILITY that I've been BLESSED with.
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Take a look at your life. Are you making excuses? Are you taking silly extremems? Or are you saying THANK YOU GOD for this ABLE BODY I HAVE and treating it with the respect it deserves?!

One of the most dedicated young Bar Athletes on the team @mvhandstands 🤸🏽‍♂️
Definitely on the RISE🌤💯
HAPPY BIRTHDAY 🎊🎉🎈🎁🎂💪🏽🌟
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We will be having calisthenics workout classes this week at these locations. All levels of fitness welcomed!
•
Children's Memorial Park
Wednesday 6/28/17 8:30am
$5 drop in fee
Children's Memorial Park is located on 6601 W. Gowan Rd. 89108
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Charlie Frias Park
Thursday 6/29/17 6:15am
$5 drop in fee
Charlie Frias Park located on 4801 S Decatur Blvd 89103
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@universalfitness_lv
Thursday 6/29/17 6:30pm (introduction to variation freestyle progressions & workout)
$5 drop in fee
Universal Fitness Club located on
3075 E. Flamingo Rd. 89121
•
Classes is one hour long and open to the public. Come in 15 minutes early to sign up.
•
One on one training available also. Dm for more info
•
#barstarzz #lvbarstarzz #barlife #barfit #calisthenics #calisthenicmovement #eosfitness #lvac #planetfitness #24hourfitness #lasvegas #dtlv #northlasvegas #eastlasvegas #hendersonnv #clarkcountynv #vegasfit #vegasfitfam #vegaslocals #lasvegasfitness #vegasseven #vegasbaby #lasvegassun #lasvegasweekly #vegasculture #unlv #lasvegasgyms #lasvegasgym #universalfitness

Sooooooo yeah, I am still waking up early..... got 30 extra minutes though yesterday and slept in till 3:30ish. Yes, you could say I'm killin it at life 😂
But like I said before, #makingamericafitagain isn't always about sleeping in or trolling social media, it's about getting up and out and experiencing life. Or training people at 4:30am, you know, all kind of the same. Anyhow, here are my last few tips to surviving, and thriving, despite brutally early wake up times 👏🏼!!! #5. High Energy Music - driving to LA last weekend I was about to fall asleep while listening to an audiobook and instead of tapping out and handing the keys over to Misty to take over driving duties, I decided to give driving one last shot and put my heavy metal on instead of the audiobook. Even though I've listened to this music for most of my life and thought my brain is rather immune to its stimulating affects I was reminded just how energizing music can be. But it doesn't have to be heavy metal by any means, it's whatever genre you enjoy or are feeling at that point of your mood/life that will do the trick.
#6. Peppermint Oil - According to recent research from Wheeling Jesuit University, the smell or flavor of peppermint can have profound effects on cognitive functions. These include reasoning, problem solving, concept formation, judgment, attention span, and even memory. I've used this as a brain booster for many activities requiring higher levels of mental functioning from studying, training clients, lifting weights, snowboarding, and skateboarding, for many years now and find a small dab under each nostril to be quite helpful. Be careful not to use too much though, then it'll burn, which is uncomfortable, but then again REALLY wakes you up hahaha!

So there are my tips for waking yourself up as much as possible even when you feel like death walking. But my number ONE MOST IMPORTANT RULE!!!! MAKE TIME TO NAP LATER IN THE DAY!!!! Very important so as to stave off the long term health ramifications of sleep deprivation. And to also give your brain a real chance to recover instead of relying on all of the temporary hacks listed above.

Blue spirulina produces the color in Heisenberg

#Repost @lvbarstarzz
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We will be having calisthenics workout classes this week at these locations. All levels of fitness welcomed!
•
Charlie Frias Park
Monday 6/26/17 6:15am
Thursday 6/29/17 6:15am
$5 drop in fee
Charlie Frias Park located on 4801 S Decatur Blvd 89103
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Woofter Family Park
Tuesday 6/27/17 7:15am
$5 drop in fee
Woofter Family Park is located on 1600 Rock Springs Dr. 89128
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Children's Memorial Park
Wednesday 6/28/17 8:30am
$5 drop in fee
Children's Memorial Park is located on 6601 W. Gowan Rd. 89108
•
@universalfitness_lv
Thursday 6/29/17 6:30pm (introduction to variation freestyle progressions & workout)
$5 drop in fee
Universal Fitness Club located on
3075 E. Flamingo Rd. 89121
•
Classes is one hour long and open to the public. Come in 15 minutes early to sign up.
•
One on one training available also. Dm for more info
•
#barstarzz #lvbarstarzz #barlife #barfit #calisthenics #calisthenicmovement #eosfitness #lvac #planetfitness #24hourfitness #lasvegas #dtlv #northlasvegas #eastlasvegas #hendersonnv #clarkcountynv #vegasfit #vegasfitfam #vegaslocals #lasvegasfitness #vegasseven #vegasbaby #lasvegassun #lasvegasweekly #vegasculture #unlv #lasvegasgyms #lasvegasgym #universalfitness

It's been WAY too long since doing skin the cats... my shoulders are going to pay for this! 🙈
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#workout #fitnessmotivation #fitness #fitspo #bootcamp #shoulders #gymlife #gym #gymmotivation #vegasfit

This is that real #heavyweightcalisthenics type work. 207lbs plus a 40lb weight vest in 118 degree Vegas weather. This is what heavy weight calisthenics is all about. Highly recommended getting a weight vest to up the intensity of your workouts! 💪🏽💪🏽
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#lvbarstarzz #barstarzz #beastmode #calisthenics #bodyweight #training #workout #rawcalisthenics #rawmovement #weightvest #vegasfit #pullups #pushups #dips #muscleup #baristiworkout #progressive_calisthenics #streetworkout #ghettoworkout #hardwork #rawstrength #hybridathlete #barathlete #athlete #barbrothers #workout24 #weightedcalisthenics #weightedpullups #repsandsets

MOST RECENT

One of the most dedicated young Bar Athletes on the team @mvhandstands 🤸🏽‍♂️
Definitely on the RISE🌤💯
HAPPY BIRTHDAY 🎊🎉🎈🎁🎂💪🏽🌟
•
•
•
We will be having calisthenics workout classes this week at these locations. All levels of fitness welcomed!
•
Children's Memorial Park
Wednesday 6/28/17 8:30am
$5 drop in fee
Children's Memorial Park is located on 6601 W. Gowan Rd. 89108
•
Charlie Frias Park
Thursday 6/29/17 6:15am
$5 drop in fee
Charlie Frias Park located on 4801 S Decatur Blvd 89103
•
@universalfitness_lv
Thursday 6/29/17 6:30pm (introduction to variation freestyle progressions & workout)
$5 drop in fee
Universal Fitness Club located on
3075 E. Flamingo Rd. 89121
•
Classes is one hour long and open to the public. Come in 15 minutes early to sign up.
•
One on one training available also. Dm for more info
•
#barstarzz #lvbarstarzz #barlife #barfit #calisthenics #calisthenicmovement #eosfitness #lvac #planetfitness #24hourfitness #lasvegas #dtlv #northlasvegas #eastlasvegas #hendersonnv #clarkcountynv #vegasfit #vegasfitfam #vegaslocals #lasvegasfitness #vegasseven #vegasbaby #lasvegassun #lasvegasweekly #vegasculture #unlv #lasvegasgyms #lasvegasgym #universalfitness

It doesn't matter your style of fitness or your level of strength, at the end of the day, what matters is what you eat.. Our Food consumption is what leads us to chronic diseases or prevents us from major or minor illnesses. Research your diet, it can built muscle or make you lose weight or does it add years to your life or open doors to High cholesterol, diabetes, cancer, Liver disease, blood disease, brain disease,Kidney Disease,Liver disease, Parkinson's and more.. 🎤Michael Greger,
Follow him at @nutrition_facts_org on IG, FB and YouTube.. #Vegas To learn basic calisthenics, follow @lvbarstarzz weekly classes. 1 & 1 training Dm me.. And For Plantbase advice Follow @miracle_plantbase
Nothing insane just basics.. Routine.. 20lbs weights vest 10 reps for For 5 sets.. Then another 5 sets for 20 reps no vest.. LVBARSTARZZ ⭐️
Breakfast club ⚔️
GPP ⚔️ We will be having calisthenics workout classes this week at these locations. All levels of fitness welcomed!

Children's Memorial Park
Wednesday 6/28/17 8:30am
$5 drop in fee
Children's Memorial Park is located on 6601 W. Gowan Rd. 89108
•
@universalfitness_lv
Thursday 6/29/17 6:30pm (introduction to variation freestyle progressions & workout)
$5 drop in fee
Universal Fitness Club located on
3075 E. Flamingo Rd. 89121
•
Classes is one hour long and open to the public. Come in 15 minutes early to sign up. (Nutrition is King👑exercising is queen, Put them to together and you have a Kingdom🏰

#barstarzz #lvbarstarzz #barlife #barfit #calisthenics #calisthenicmovement #eosfitness #lvac #planetfitness #24hourfitness #lasvegas #dtlv #northlasvegas #eastlasvegas #hendersonnv #clarkcountynv #vegasfit #vegasfitfam #vegaslocals #lasvegasfitness #vegasseven #vegasbaby #lasvegassun #lasvegasweekly #vegasculture #unlv #lasvegasgyms #lasvegasgym #universalfitness

Whether you want sun or shade, we've got you covered! Our Central Park is the perfect place to get sun and cool off!
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Head to www.southbeachvegas.com for a full list of amenities and call 702-514-4297 to schedule a tour!
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#LasVegas #SouthBeachVegas #SouthBeachLV #vegaslocals #vegaslocal #vegasliving #vegasvabyvegas #lasvegasstrip #lasvegasliving #lasvegaslife #thingstodoinvegas #vegaslifestyle #vegasfit #vegasyoga #702yoga #resortstyleliving #vegashosts #lasvegashost #sincity #sincitylivin #sincityseeds #sincitymodels #lasvegasmodels #vegasmodels #vegasmodel #lasvegasblvd #lasvegasbound #lasvegassalon #livebeyondluxury #activeliving

Elevated Fr🐸ggy Pumps ⬆️⬇️🔁with resistance band. Activate your glutes without the use of your hams, quads, and adductors. Two 👍🏽👍🏽 from @_.alana #ofitgirls #ofitbooty #ofit #omalzafitness #bootyfordays #bootybuilder #vegasfit #vegasfitness Head to Omalzafitness.com and sign up for #personaltraining #groupfitness #groupclasses

It's been WAY too long since doing skin the cats... my shoulders are going to pay for this! 🙈
.
.
#workout #fitnessmotivation #fitness #fitspo #bootcamp #shoulders #gymlife #gym #gymmotivation #vegasfit

Sooooooo yeah, I am still waking up early..... got 30 extra minutes though yesterday and slept in till 3:30ish. Yes, you could say I'm killin it at life 😂
But like I said before, #makingamericafitagain isn't always about sleeping in or trolling social media, it's about getting up and out and experiencing life. Or training people at 4:30am, you know, all kind of the same. Anyhow, here are my last few tips to surviving, and thriving, despite brutally early wake up times 👏🏼!!! #5. High Energy Music - driving to LA last weekend I was about to fall asleep while listening to an audiobook and instead of tapping out and handing the keys over to Misty to take over driving duties, I decided to give driving one last shot and put my heavy metal on instead of the audiobook. Even though I've listened to this music for most of my life and thought my brain is rather immune to its stimulating affects I was reminded just how energizing music can be. But it doesn't have to be heavy metal by any means, it's whatever genre you enjoy or are feeling at that point of your mood/life that will do the trick.
#6. Peppermint Oil - According to recent research from Wheeling Jesuit University, the smell or flavor of peppermint can have profound effects on cognitive functions. These include reasoning, problem solving, concept formation, judgment, attention span, and even memory. I've used this as a brain booster for many activities requiring higher levels of mental functioning from studying, training clients, lifting weights, snowboarding, and skateboarding, for many years now and find a small dab under each nostril to be quite helpful. Be careful not to use too much though, then it'll burn, which is uncomfortable, but then again REALLY wakes you up hahaha!

So there are my tips for waking yourself up as much as possible even when you feel like death walking. But my number ONE MOST IMPORTANT RULE!!!! MAKE TIME TO NAP LATER IN THE DAY!!!! Very important so as to stave off the long term health ramifications of sleep deprivation. And to also give your brain a real chance to recover instead of relying on all of the temporary hacks listed above.

Train....pain......gain. Middle of my morning work out.
I've started to incorparate pretty much any form of body movement. 30 inch box hops 10 tried to keep up the pace. Then a minute of the rope, .
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Love💚 the struggle
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#fitgram #fit #bodyweighttraining #lasvegas #vegasfit #vegas #howmanytimes #nonstop #workforit #strength #instafit #igfit #bodyarts

📍Las Vegas 📣
Who wants to get a workout in with @cafewithjoha and myself!?
👇🏼 Comment below & tag your #Vegas friends, let's make it happen 💪🏼

Are your kids well behaved, healthy, and know how to defend themselves? Our youngest student is 3. We don't handout belts and participation trophies...but they'll be tough, hardworking little beasts. Side note - we may do a Kids Yoga class. Let us know if you'd be interested for your child!
#pitpeewee #pitkids #angelalonzoyoga #lasvegaskidsyoga #lasvegasyoga #vegasyoga #702yoga #yogalv #yogalife #yogalasvegas #lasvegasfitness #yogaeverydamnday #yogalove #yogaforeveryone #lasvegaslife #yogaeveryday #yogagram #vegasyogateacher #vegasfitness #vegasfit #vegasliving #yogavegas #lasvegaslocals #vegasfitfam #lasvegasmodels #lasvegasyogi

Congrats to Spencer for winning our push-up challenge! 💪🏻

EXERCISE OF THE DAY:
Dumbbell Incline Bench Row w/External Rotation

PRIMARY MUSCLES TARGETED:
1. Posterior Deltoids (back of shoulder)
2. Upper and mid back muscles
3. Shoulder rotators
SECONDARY MUSCLES STIMULATED:
1. Biceps
2. Forearm Flexors and extensors

CUES:
1. Keep Feet anchored to ground
2. Begin with dumbbells together, palms facing body
3. Pull dumbbells towards chest and slightly away from each other
4. Finish by rotating the dumbbells 90 degrees (palms facing each other) as you squeeze shoulder blades together and pull your elbows through your body.
5. Follow the exact same path to get to the starting position and repeat.

This can be a great exercise for improving the overall size and muscle density of the mid and upper back. By externally rotating your shoulders during this movement you are able to stimulate your shoulder rotators, which are often underdeveloped and prone to injury.

I recommend using this exercise to increase muscle mass, not to improve overall strength. Sets of 3-5 in the rep range of 10-20 is best unless using a slow tempo in which case I would not do more than 12reps in a set.

Enjoy!

#kanoastrengthgym #vegasfitness #lvfitness #vegasworkout #vegaslocal #gainz #shredz #lvac #eosfitness #caccrossfit #cityathleticclub #toughmudder #vegasfit #vegasfitfam #vegastrainer #spartan #vegasyoga #vegasmuscle #vegasbody #orangetheoryfitness #gayvegas #vegastraining #lasvegascrossfit #vegasbootcamp #lasvegasfitness #lasvegastrainer #lasvegasgym #lasvegasyoga

This Thursday from 6:15 to 7:15 PM, the amazing @Tbrad10 is hosting a special edition Down N Dirty class: "Proud n Dirty Bootcamp”. To honor LGBTQ Pride Month, we will be accepting donations at the front desk for "@TheCenterLV”. An LGBTQ community based center based in Las Vegas. For more information about The Center, check out their site at http://www.thecenterlv.org.
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#trufusion #findyouredge #trutribe #sweatincluded #trufusionsummerlin #trufamily #trufusionfamily #downtownsummerlin #dtsummerlin
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#vegasyoga #lasvegasyoga #vegasfit #vegasfitfam #vegasfitness #lasvegasfitness #yogalasvegas #yogalv #702yoga #yogalife #vegasstyle #vegaseats #vegasliving #lasvegaslife #lasvegasmodel #lasvegasmodels #sincitynutrition #lvlife #lvlifestyle #lasvegascouponer #vegasvegan

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