Tommy Murrell

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Tommy Murrell I am NASM Certified Trainer with a gift of making fitness a pleasant experience. I got into fitness to help people be the best version of themselves.

10/13/2026

Your brain only has so many good decisions in it each day.

Don't waste one on "what's for lunch."

Meal prep isn't just about abs and a nice chest. (Although, I mean... 👀)

It saves you money.
It saves you stress.
And it saves your best decisions for the stuff that actually matters.

Less decision fatigue. Better decisions.

For the love of God, meal prep. 🍗🍚

What are you prepping this week? 👇

10/01/2026

I was supposed to share these.
I did not share these. 😅

Rice paper chicken poppers
Crispy outside, juicy inside, zero takeout regret.

The trick?
Dip the rice paper in egg, not water.
Crispier crunch. More protein.

🔥 Per popper:
140 calories
15g protein
12g carbs
4g fat

Make 8. Eat 4. Call it meal prep.

Ground chicken, cabbage, carrots, green onion, garlic, ginger, coconut aminos.
Air fry at 390 for 12 to 14 minutes.

Save this for your next protein craving 👇

HealthyEating

09/24/2026

🥞 Simple protein hack: stop eating your protein pancakes by themselves.

Some high-protein pancakes, like Kodiak, can give you around 15g of protein. Add 2 whole eggs + a few ounces of egg whites, and now breakfast is pushing ~35g of protein without having to make a complicated meal.

If you’re using a GLP-1 and trying to build or maintain significant muscle, getting enough protein can be a challenge—especially when your appetite is lower. Little upgrades like this can make hitting your protein goal a whole lot easier.

Protein pancakes + eggs + egg whites. Simple. 💪🏽

ProteinGoals 3TFitness

🏳️‍🌈 Pride is more than a party. Pride is COMMUNITY.I had the opportunity to work the HRC booth at PrideFête 2026, a Car...
08/09/2026

🏳️‍🌈 Pride is more than a party. Pride is COMMUNITY.

I had the opportunity to work the HRC booth at PrideFête 2026, a Caribbean Pride festival celebrating culture, identity, and community. As one of the Volunteer Co-Chairs for HRC South Florida, events like this remind me why showing up matters.

Yes, Pride can be music, dancing, food, vendors, and having a damn good time. 🌴🎶

But it’s also about finding your people and finding resources.

Throughout PrideFête, organizations like BLINCC and Free Mom Hugs were there alongside community leaders and local candidates. There were resources designed to help keep our community healthy and safe — HIV testing, condoms and safer-sex supplies, Narcan, education, and more.

And then there’s something we sometimes underestimate: connection.

You meet people. You learn about organizations doing work in your own backyard. You network. You discover resources you may not have known existed. And sometimes, you simply get the reminder that you’re part of something bigger than yourself.

So yes, Pride is a celebration.

But Pride is also community, visibility, safety, resources, advocacy, and connection.

That’s what Pride looked like for me today. 🏳️‍🌈🌴

CommunityMatters SouthFlorida

07/20/2026

We’ve never had more information about health… yet we still keep getting sicker.

Maybe the conversation needs to shift from “How do we lose weight?” to “Why are so many of us living in survival mode in the first place?”

Stress doesn’t replace nutrition or exercise—but ignoring it while trying to improve health is like trying to mop up water without turning off the faucet.

Curious where you stand on this. Is chronic stress one of the biggest public health issues we’re not talking about enough?

07/08/2026

Not a big protein shake guy, so I find other ways.

A little cottage cheese mixed into my egg whites adds extra protein, makes them creamier, and somehow makes breakfast look even better in the pan. 😂

Just a simple tip for those of us trying to get more protein in without drinking every meal.

Yesterday I had the honor of being lead co chair for the HRC again. This time at Stonewall Pride.I love working the boot...
06/21/2026

Yesterday I had the honor of being lead co chair for the HRC again. This time at Stonewall Pride.
I love working the booth.
The parties are fun. The parade is fun.
But that is not what stays with me.
What stays with me is the families.
Full story in the comments 👇

Throw back pics : 2016 Respect your limits, but don’t let them become your identity.Your ...
06/17/2026

Throw back pics : 2016 Respect your limits, but don’t let them become your identity.

Your limits are information, not a life sentence.

Honor where you are.
Train smart.
Build from there. MATTER # 3TFitnessLifestyle

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Miami, FL

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Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 11am
Saturday 9am - 9pm

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+13053331491

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