Erick’s Strength and Conditioning

Summer where you at? 🧐

We So-Cal people can’t stand a little cold! 🥶

Main reason why I don’t think I’ll ever leave the LA county!

How’s everyone else dealing with the cold? 🤔❄️☁️

Nothing lies more to you than a car window reflection! 🚗💁🏽‍♂️👆🏽⁣
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Giving me extra gains!!! 💪🏽 I’ll take it! 🕺🏻 lol⁣
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Anybody else ever notice that? 🤔⁣
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Hit your squats Ladies and Gentlemen! 🏋🏽‍♂️

Mandatory twice a week for me! 💪🏽

How often do you guys squat? 🤔

*𝘈𝘭𝘴𝘰, 𝘥𝘰𝘦𝘴 𝘢𝘯𝘺𝘣𝘰𝘥𝘺 𝘦𝘭𝘴𝘦 𝘵𝘩𝘪𝘯𝘬 𝘵𝘩𝘦𝘺 𝘭𝘰𝘰𝘬 𝘭𝘪𝘬𝘦 𝘩𝘦𝘢𝘳𝘵𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘪𝘴 𝘷𝘪𝘦𝘸? ❤️❤️🧐 𝘭𝘰𝘭

When the Levi’s just don’t buckle up anymore! 😬⁣
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❌The bad: I can’t wear my favorite jeans anymore! 👖🥴❌⁣
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✅The good: we’re making gains baby! 🍑💪🏽😃🕺🏻⁣
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Anybody else have the same problem? 🤔💁🏻‍♂️ lol⁣
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How many bricks do you see? 🧱🤔⁣
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Go! ⬇️

Putting on muscles mass is easy in theory 👉🏽⁣
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*𝘓𝘪𝘧𝘵 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞𝐥𝐲 𝐡𝐞𝐚𝐯𝐢𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝘰𝘷𝘦𝘳 𝘵𝘪𝘮𝘦 𝘢𝘯𝘥 𝘦𝘢𝘵 𝘪𝘯 𝘢 𝐬𝐥𝐢𝐠𝐡𝐭 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐬𝐮𝐫𝐩𝐥𝐮𝐬! ✅⁣
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The hard part: ⁣
☑️Following an adequate training program for your current capacity.⁣
☑️Eating in a slight calorie surplus daily.⁣
☑️Adequate recovery (7-9hrs of sleep)⁣
☑️Doing the 3 things above 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭𝐥𝐲 week after week, month and after month and year after year!!!⁣
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This will lead you to the promise land! 💫⁣
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If you are having trouble reaching your fitness goals, I can almost guarantee you that the boxes above aren't being met! 💁🏻‍♂️⁣
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Take care of the checked boxes above and watch the muscles slowly start to pile on! 💪🏽👊🏽⁣
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Happy Monday y’all! ✌🏽😊⁣
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𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐤𝐞𝐲! 💧⁣
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But do you really need to drink a 𝐆𝐀𝐋𝐋𝐎𝐍(128oz) of water every day when starting a fitness journey!? 🤔⁣
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Contrary to popular believe, you do 𝐍𝐎𝐓 need to drink a gallon of water daily! ❌
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How much water we need is based on our age, weight/height, activity level, climate, etc. ⁣
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Bigger bodies, with high activity levels in hot climates will need a lot more water than a smaller body, with low activity levels in cool climates! 💁🏻‍♂️⁣
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But a rough guideline is about 𝐡𝐚𝐥𝐟 𝐚𝐧 𝐨𝐮𝐧𝐜𝐞 for every lb of body weight we weight!! ✅⁣
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For example: an 150lb individual will need roughly 75oz! 💁🏻‍♂️⁣
*𝘯𝘰𝘸 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘺 𝘭𝘦𝘷𝘦𝘭𝘴, 𝘤𝘭𝘪𝘮𝘢𝘵𝘦, 𝘦𝘵𝘤. 𝘸𝘪𝘭𝘭 𝘥𝘦𝘵𝘦𝘳𝘮𝘪𝘯𝘦 𝘪𝘧 𝘺𝘰𝘶 𝘴𝘩𝘰𝘶𝘭𝘥 𝘤𝘰𝘯𝘴𝘶𝘮𝘦 𝘮𝘰𝘳𝘦 𝘰𝘧 𝘭𝘦𝘴𝘴 𝘵𝘩𝘢𝘯 𝘵𝘩𝘢𝘵. ⁣
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So don’t kill yourself over finishing a gallon of water daily when embarking in a fitness journey. There’s nothing magical to drinking exactly 1 gallon of water daily! 🙅🏽‍♂️
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Start with the guideline above and drink accordingly to the factors mentioned above to keep yourself hydrated! 👍🏽💧😋⁣
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Want to struggle to take off your shirt because it’s so fitted?? 💪🏽😏⁣
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Make sure you’re training the muscles you can’t see directly in the mirror: your 𝐛𝐚𝐜𝐤 𝐬𝐢𝐝𝐞! 🔙⁣
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It will help you avoid imbalances and injuries and many times correct bad posture! ✅⁣
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You already know I’m always hitting those 𝘗𝘶𝘭𝘭-𝘶𝘱𝘴 for that wide back! 🐍⁣
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Make sure you getting some pull-ups in this week too y’all! 👊🏽✌🏽⁣

What to do when you fall of 𝘛𝘙𝘈𝘊𝘒?? 🚞🤔⁣
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You don’t need a detox, cleanse or reset ❌, you simply just need a get back on 𝐓𝐑𝐀𝐂𝐊! 🛤️💪🏽⁣
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And it doesn’t have to be complicated or a 2 hour gym session every single day! 🙅🏽‍♂️⁣
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Start with 𝐩𝐮𝐬𝐡-𝐮𝐩𝐬 and 𝐬𝐢𝐭-𝐮𝐩𝐬 at home every other day. Get the ball rolling and give yourself room for growth. ✅⁣
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Getting the ball rolling and creating some momentum can go a long way! 👊🏽⁣
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Get the month started with some movement y’all! 🏃🏽‍♂️💪🏽😅✌🏽⁣
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Bet you didn’t know lifting 3-4 times per week in more than enough exercise to build muscle and/or lose body fat! 💯💪🏽😅⁣
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*𝘞𝘩𝘦𝘯 𝘥𝘰𝘯𝘦 𝘢𝘵 𝘩𝘪𝘨𝘩 𝘪𝘯𝘵𝘦𝘯𝘴𝘪𝘵𝘪𝘦𝘴! 💁🏻‍♂️⁣
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So don’t over complicate things when starting a fitness journey, you either have to….⁣
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1️⃣ Train at high intensities and eat in a 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭 to 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵. 😅💃🏻⁣
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Or…⁣
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2️⃣ Train at high intensities and eat in a 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐬𝐮𝐫𝐩𝐥𝐮𝐬 to 𝘣𝘶𝘪𝘭𝘥 𝘮𝘶𝘴𝘤𝘭𝘦. 💪🏽🍑⁣
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Simple enough, right? 💁🏻‍♂️

Quick reminder to not only train your mirror muscle (chest and biceps). 🚫⁣
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The 𝐛𝐚𝐜𝐤 𝐬𝐢𝐝𝐞 musculature is equally, if not more important, as training the muscles you can see in the mirror! 🪞⁣
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Putting extra emphasis on your back side helps you avoid injuries by keeping you balanced, helps with full development of the upper body, and great for postural correction! 🚶🏽‍♂️🚶🏻‍♀️✅⁣
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So make sure you’re performing as many upper body pulling movement( Pull-ups, rows, etc) as you’re pushing movements (bench presses, OHP, etc) when you hit the gym this weekend! 💪🏽👊🏽✌🏽

Can’t perform any strenuous work for 2 weeks due to Lasik. 🙄👎🏽

So a whole bunch of stretching and mobility work for me this week! 🧘🏽‍♂️🤸🏽‍♂️

Comment below when was the last time you actually took time out of your day to stretch? Be honest with me now! 😏🤔🤔⬇️

Último día en 𝐁𝐅𝐅 𝟐𝟐! 💪🏽🕺🏻⁣🏝☀️
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Cual les gusta más, 𝐅𝐫𝐨𝐧𝐭 or 𝘉𝘈𝘊𝘒 view? 🤔💁🏻‍♂️⁣
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22! 💪🏽🕺🏻

📍𝐁𝐚𝐣𝐚 𝐁𝐞𝐚𝐜𝐡 𝐅𝐞𝐬𝐭 𝟐𝟎𝟐𝟐 🎡⁣
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Day 2 at the beach! 🏝⁣
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Which pic are you going with 1,2 or 3? 🤔⁣
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𝘓𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘣𝘦𝘭𝘰𝘸! 👇🏽

Aquí de nuevo! 🌚💪🏽🕺🏻⁣⁣
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📍 𝐑𝐨𝐬𝐚𝐫𝐢𝐭𝐨, 𝐁𝐚𝐣𝐚 𝐂𝐚𝐥𝐢𝐟𝐨𝐫𝐧𝐢𝐚, 𝐌𝐞𝐱𝐢𝐜𝐨 🇲🇽 ⁣⁣
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Otro año espectacular en 𝘉𝘢𝘫𝘢 𝘉𝘦𝘢𝘤𝘩 𝘍𝘦𝘴𝘵! 🙌🏽⁣⁣

Aquí de nuevo! 🌚💪🏽🕺🏻⁣
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📍 𝐑𝐨𝐬𝐚𝐫𝐢𝐭𝐨, 𝐁𝐚𝐣𝐚 𝐂𝐚𝐥𝐢𝐟𝐨𝐫𝐧𝐢𝐚, 𝐌𝐞𝐱𝐢𝐜𝐨 🇲🇽 ⁣
Otro año espectacular en 𝘉𝘢𝘫𝘢 𝘉𝘦𝘢𝘤𝘩 𝘍𝘦𝘴𝘵! 🙌🏽⁣

First week of Summer is here! ☀️🕺🏻💪🏽

How’s everyone’s summer bodies coming along? 🤔

Ab season is here!! 💪🏽⁣⁣
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What you 𝐃𝐎𝐍’𝐓 𝐍𝐄𝐄𝐃 to do to reveal your abdomen….⁣⁣
🚫Detoxes 🍵 ⁣⁣
🚫Cardio 🏃🏻🏃🏻‍♀️⁣⁣
🚫Eliminate your fav foods 🍕🍔🍪⁣⁣
🚫Cleanses 🥤⁣⁣
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What you 𝐃𝐎 𝐍𝐄𝐄𝐃 to do to reveal your abdomen…⁣⁣
✅ Strength Training (to build the muscle)⁣⁣
✅ Calorie Deficit (to lower body fat percentage)⁣⁣
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That’s it!! 👊🏽⁣⁣
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The solution is easy, the practice is hard. 💁🏻‍♂️⁣⁣
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Only the ones willing to commit will reap the benefits! 💪🏽🙌🏽✌🏽

Excited to announce the first and newest addition to my team!! Help me welcome Coach Jose! 🏋🏽‍♂️😃🙌🏽👏🏽⁣
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As many of you guys know, I was in the process of hiring a new trainer. Jose checked off all the boxes I was looking for, but more importantly excelled as I took him through my training curriculum as he was already teaching a lot of the same principles I do! 💪🏽💯⁣
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He’s been on board for a few weeks now and is filling up quickly! 🗂⁣
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If you’ve been waiting to train with us, the time is now. 🏋🏽‍♂️⁣
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If you have question about how we run things here at Erick’s S&C, shoot me a DM! 📩👊🏽✌🏽⁣
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Leaning out for Summer! 💪🏽😅⁣⁣⁣⁣
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The 1️⃣ and only thing you need to get rid of excessive 𝘉𝘖𝘋𝘠 𝘍𝘈𝘛 is a…..⁣⁣⁣⁣
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𝐂𝐀𝐋𝐎𝐑𝐈𝐄 𝐃𝐄𝐅𝐈𝐂𝐈𝐓! 🪄⁣⁣⁣⁣
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That’s it! 💁🏻‍♂️ ⁣⁣⁣⁣
No magic formula. 🚫⁣⁣⁣⁣
No excessive cardio. 🚫⁣⁣⁣⁣
No foods you hate. 🚫⁣⁣⁣⁣
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Just consistently eating in a calorie deficit week-in and week-out ! 💪🏽⁣⁣⁣⁣
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If you need help understanding a calorie deficit, feel free to shoot a DM! 📩⁣⁣⁣⁣
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If you already know what a calorie deficit is and just need plan that will put you in a calorie deficit, ask about AMP(Adjustable Meal Plan). 📬✌🏽⁣⁣⁣⁣
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𝐒𝐡𝐨𝐫𝐭 𝐭𝐞𝐫𝐦 𝐬𝐚𝐜𝐫𝐢𝐟𝐢𝐜𝐞𝐬 = 𝐋𝐨𝐧𝐠 𝐓𝐞𝐫𝐦 𝐑𝐞𝐬𝐮𝐥𝐭𝐬! 👊🏽 ⁣
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Tracking your 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 on a daily basis and 𝘴𝘩𝘰𝘸𝘪𝘯𝘨 𝘶𝘱 𝘵𝘰 𝘵𝘩𝘦 𝘨𝘺𝘮 to put in the work when you aren’t feeling your best isn’t always easy! ⁣
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But more often then not, they lead you to the promise land. 💫⁣
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Making simple sacrifices like…⁣
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▪️Logging my food instead of spending time scrolling through social media⁣
▪️Working out even when I’m not “motivated”⁣
▪️Drinking water over soda/sugary drinks ⁣
▪️Eating grilled over fried⁣
Etc…⁣
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Have led me to where I am today! 💪🏽⁣
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Start making small sacrifices today for a better tomorrow!! 👊🏽✌🏽⁣
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If you’re serious about changing the way your body looks, you’re gonna need to squat! 🏋🏽‍♂️⁣
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✅𝐋𝐨𝐰⁣
✅𝐇𝐞𝐚𝐯𝐲⁣
✅𝐎𝐟𝐭𝐞𝐧 ⁣
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That’s the formula! 🧮⁣
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Easy in theory, hard to apply. 💁🏻‍♂️⁣
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Be dedicated and consistent to it and it will do wonders for you! 👊🏽⁣

Happy Wednesday to all! 💪🏽✌🏽

Exercises I do for back gains…. 👇🏽

✅Pull-ups
✅Chin-ups
✅Barbell Bent Over Rows
✅DB SA rows

That’s it! These 4 exercises are staples in every one of my training g programs to target my back musculature! 💁🏻‍♂️

The only thing that varies is the frequency, load, and rep schemes I use with them!

Want gains? Keep it simple and be consistent! 💪🏽👊🏽

Solid session today! Trained legs and shoulders! 🏋🏽‍♂️💪🏽 What did you guys train?

The beauty of being in good shape/health as the years go is that you truly earned it! ✅😅

It can not be handed down or simply given to you by anyone! 🙅🏻‍♂️🚫

No one puts in the hard work day-in and day-out other than you! 👊🏽

Being in good shape/health is one of the biggest signs of self-respect one can have! 💫

Drop a 💯 if you agree! 💪🏽👊🏽

Don’t surrender or give up! 🚫🙅🏻‍♂️

Everything that’s worth it will take time! ⏳

Keep showing up and keep putting the work in that you can achieve anything you set your mind to! 💪🏽

Hope everyone is having a happy hump day! ✌🏽😊

If you don’t learn to love the grind, you will⁣ have an uphill battle to climb! 😬🙅🏻‍♂️⁣
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Be 𝘤𝘰𝘮𝘧𝘰𝘳𝘵𝘢𝘣𝘭𝘦 with the 𝐮𝐧𝐜𝐨𝐦𝐟𝐨𝐫𝐭𝐚𝐛𝐥𝐞⁣
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And execute on the things you enjoy! 🚴🏽‍♂️🏊🏼‍♀️🏋🏽‍♂️🏃🏻‍♀️⁣
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And always be 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫 than your 𝘦𝘹𝘤𝘶𝘴𝘦𝘴!! 👊🏽⁣
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Keep grinding y’all! 💪🏽 Happy Hump Day! ✌🏽

Another day of hard work in the books! 😓💪🏽

Who’s still grinding out their New Years resolution? 😏😏💁🏻‍♂️

If so, keep hammering away at it! 🔨

Results take time, but all those little efforts you’re putting in daily will eventually get you to your goals! 🏋🏽‍♀️🍎🥦😴👍🏽

Happy Hump day all! ✌🏽😊

People love to use the weather as an excuse to why they aren’t going to workout… 😒

It’s usually either too cold! 🥶

Or too hot! 🥵

Today there should be 0️⃣ excuses! The weather is beautiful!🌤

Go outdoors and get a lift in! 💪🏽😅

I just got mine! 😃 who’s getting there’s too? Or is the weather not good enough for you? 😒 lol

Ok, I have no caption for this pic… 😬

My creative thinkers, help me caption this pic! 🧠✍🏽

Go!! 🏃🏽‍♂️👇🏽👇🏽

*Btw, if you look closely, I ain’t doing sh*t on my phone! 👀👉🏽👓👉🏽📱🙊 lol

New year, same hard work! 💪🏽😅

Who’s making a health and fitness commitment this year? 🙋🏽‍♂️🙋🏻‍♀️

Rain or shine, we get it done. 🌧💪🏽☀️

If you can’t find commitment through the whole year, it will be difficult to get ahead of pack! 💁🏻‍♂️

Don’t let anything hold you from achieving your goals! Finish the year the same way you want to start it! 💪🏽👊🏽👍🏽

Anybody see Santa last night?? 🎅🏼🤔

This was the one who showed up at our house! 😌💁🏻‍♂️

He was a little cold! 🥶 lol

But a Merry Christmas to all! 🎅🏼🎄😜✌🏽

It’s a rainy day, and you want a treat.⁣
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There’s only 2 bread options…⁣
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Are you going with a 𝐃𝐨𝐧𝐮𝐭 🍩 ⁣
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or 𝐏𝐚𝐧 𝐃𝐮𝐥𝐜𝐞?? 🥟 ⁣
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Comment with 🍩 or 🥟 below with your fav!👇🏽😋 🤔🤔

Ever since I was a kid I wanted abs! 🙋🏻‍♂️⁣
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Funny thing is, idk why, I just did! 🤷🏻‍♂️ lol⁣
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And luckily for me, I had pretty good genetics and carried a low body fat percentage since a young age due to playing soccer which resulted in my abdomen being visible (aka a 6 pack!) ⚽️🏃🏽‍♂️💪🏽⁣
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Most people think it takes thousands of sit-ups to get there! 👎🏽 Although it might be helpful to build muscle, 𝘸𝘩𝘢𝘵’𝘴 𝘮𝘰𝘴𝘵 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 is having low enough body fat percentage that will then reveal the muscle underneath and give you a visible six pack! 💁🏻‍♂️ ⁣
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Now you ask, “Ok, How do I lower my body fat percentage!? 🤨 ⁣
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If you’ve been following for long enough, then you probably already know that you can 𝘖𝘕𝘓𝘠 lower your BF % through a calorie deficit!! 👈🏽⁣
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𝐄𝐚𝐭 𝐥𝐞𝐬𝐬 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 than you burn on a daily basis to slowly start decreasing your BF % and you soon can have a six pack too! 😊💪🏽⁣
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Or at least reveal a toned looking mid section! 💁🏻‍♂️💪🏽😃👍🏽⁣
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After about 3 months, I squatted a plate today! 🕺🏻😃⁣
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The weight I was squatting above (3 plates) 👆🏽 had been an average weight I was squatting for the past few years for sets of 8-10 reps! 💁🏻‍♂️⁣
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A little far away from that right now but we’re working our way back! 💪🏽⁣
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Don’t let any set back stop you from achieving your goals! 🎯 ⁣
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When you really want something, you can always find a way to make it happen!! 👊🏽⁣
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Keep grinding peeps! Happy Monday! 😃✌🏽⁣
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Lower body work had been lagging! ☹️

*Due to an injury though! 💁🏻‍♂️

But upper body work has been thriving! 💪🏽

From 1️⃣ to 💯, how’s the back looking? 💪🏽

How to see results…. 👇🏽⁣⁣
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1️⃣Show up to the gym 3 times per week for a year and strength train! 🏋🏽‍♂️ ⁣⁣
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2️⃣Then eat in a calorie deficit for 3-6 months (depending on how much weight you have to lose) while continuing to strength train. 🍎🥦🍞😋⁣⁣
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3️⃣Get good recovery by sleeping 7-9 hours per night! 😴⁣⁣
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This will do more for you than anything you’ve ever tried that isn’t the mentioned above! 👆🏽⁣⁣
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This is more or less of what I been doing for years now! 💪🏽⁣⁣
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There’s no magic to it! Just consistency! 🗓⁣⁣
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The hardest part for most, is having a plan that helps you be consistent and doesn’t set you up to fail. 💁🏻‍♂️⁣⁣
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If you need help building a plan that gradually builds you up in the gym and puts you in a calorie deficit without crazy restrictions, DM me “Fitness results” to get you on the right path to success! 📨💪🏽👊🏽⁣⁣

Funny thing about me 👉🏽 On gloomy/rainy days like today, I make sure I get a workout in no matter what! 🌧💪🏽⁣
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𝗪𝐡𝐲⁉️⁣
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Well because I hate fitting in; and on days like today you get to distance yourself from the pack! 🏃🏽‍♂️💨 ✌🏽⁣
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Most people will skip a workout today because it’s raining! 😒 and only workout on the days that aren’t too hot or too cold! 😏💁🏻‍♂️⁣
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They’re literally waiting for everything to be perfectly aligned before they start chipping away at what they’ve always wanted! 🤦🏻‍♂️⁣
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Good luck getting anywhere like that! 🙅🏻‍♂️🚫⁣
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Don’t let a little rain(add your excuse here) stop you from achieving your goals! ⁣
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Make everyday count. I promise you you’ll thank yourself for it! 👊🏽🏋🏽‍♂️💪🏽⁣
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Ohh, and I picked that pic cuz it looks kinda gloomy back there, right? 🤔 lol⁣
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