Workhorse Fitness & Nutrition

What I love about the process is , you can’t fake it ! No one stays at the same level 💯🔥💪🏿

Check out Landon's Cold Plunge Experience at The Recovery Room
http://wix.to/YyiO8RD

Hi Workhorse Fitness Community members. I am excited to share San Diego's primer recovery center The Recovery Room! I am thankful to create a strong reputation and brand in the fitness community recognized as San Diego as a top professional trainer on mainstream marketing platforms such google and thumbtack. This recognition has a allowed me to expand my professional services for fitness enthusiasts and athletes looking to maximize their recovery, decrease pain, inflammation, and reduce soreness. If you're in the San Diego area come down and chop it with me , we look forward to helping you relax, recover and repeat ! Thank you to all of you that have already come to check us out!
http://wix.to/gCHsow7

The 😈 is in the details. I train core 4x a week in program with resistance training & I do cardio 4x a week. Either fasted and or after resistance training. Mix all of it together with nutrition needed to drop body fat but still perform. Train your abs correctly to reveal them & most importantly use them to perform when your body is under any type of load(squat, deadlifts etc). You want to be strong , train your core💪🏿

Here are some popular and commonly used fitness hashtags for Instagram:

lifestyle

It started with a vision and went into attack mode 💭🥶

3️⃣0️⃣🎉I'm incredibly grateful to still be here, to be happy and well, and to have life itself as a gift. I will always strive to be my best self and evolve overtime. Many blessings and milestones to come !

The elite’s get that sh*t done, no matter the conditions☔️💪🏿

If it doesn’t challenge you , it won’t change you 💯💪🏿

ɴᴏᴛʜɪɴɢ 4 ꜰʀᴇᴇ 💪🏿

Enjoying the fruits of my labor on Labor Day

I’m a walking business 👨🏿‍💼, I should be an LLC 💪🏿

Instead of picking a 🌽 caption , I thought why not reminisce on the impact that Mr.42 has had on myself and we can get to know each other better💬

In 3rd grade, I was assigned to pick an historical figure and write about them( No I don’t remember how many pages 🤷🏾‍♂️) BUT I do remember choosing Jackie Robinson, Mr.42.

I didn’t have much knowledge about Mr. 42 but we had two things in common , we were both African American and played baseball.
The Dodgers were the first and only team to have an African American on the team(Mr.42). No other major league team had African American players. African Americans were view and less than the majority. So the had their own league ,

Mr.42 went through so many trials and tribulations due to racism.I was amazed by Mr.42’s historical greatness on the field but his character off the field impacted me more. Mr. 42 elevated above all that Bs to become much more than all time great babe all player but an inspiration to an historical Icon. This means so much kids who identify with Mr.42, like myself. S.o to the for marking the unpopular opinion and changing history. That’s why I love the dodgers organization.

Coming from a small town in Ohio(lovely place 😬) but I knew I had to get out and grow. My only way out was football. The jungle will@make you go harder! I’m thank for my journey that brought me here. “A life is not more important except the impact it has on others”, is the perfect quote 🙌🏿
#42

Everybody loves the sunshine ☀️ 🏝

ₙₒ ₛₜᵣₑₛₛ ₙₒ 𝔀ₒᵣᵣᵢₑₛ 😎💨

ᴡᴇ ᴀʟʟ sᴛᴀʀᴛ sᴏᴍᴇᴡʜᴇʀᴇ sᴏ ᴊᴜsᴛ sᴛᴀʀᴛ‼️

Happy Earth Day 🌎 🌱 🌊

Wayyy off in the deep end like usual ✨🌊

Chasing views not feelings 🌺🏔

ℂ𝕙𝕒𝕡𝕥𝕖𝕣 𝟚 : 𝕃𝕚𝕧𝕖, 𝕝𝕠𝕧𝕖 ,𝕝𝕒𝕦𝕘𝕙

I love me baby , you should love you more. This smile keeps me out trouble 😉 😬🌺
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📸

OG CHECKS, NEW BALANCES 💯

The reason I’m here today because there ‘s no quit in my blood 🩸

Shootin my shot , wrist hang swish

𝒞𝑜𝑜𝓀𝒾𝓃𝑔 𝒶𝓉 𝒽𝑜𝓂𝑒 > 𝑒𝒶𝓉𝒾𝓃𝑔 𝑜𝓊𝓉 🥩🥗👨🏿‍🍳

ᴀ ʙᴏᴅʏ ɪɴ ᴍᴏᴛɪᴏɴ sᴛᴀʏs ɪɴ ᴍᴏᴛɪᴏɴ

𝚈𝙾, 𝙷𝚊𝚙𝚙𝚢 𝚃𝚞𝚎𝚜𝚍𝚊𝚢 𝙵𝚊𝚖! 𝚈𝚘𝚞 𝙶𝚞𝚢𝚜 𝚑𝚊𝚟𝚎 𝚋𝚎𝚎𝚗 𝚊𝚜𝚔𝚒𝚗𝚐 𝚊𝚗𝚍 𝙸 𝚊𝚖 𝚍𝚎𝚕𝚒𝚟𝚎𝚛𝚒𝚗𝚐 𝚝𝚑𝚒𝚜 𝚔𝚒𝚕𝚕𝚎𝚛 𝚋𝚊𝚌𝚔 𝚟𝚒𝚍𝚎𝚘! 𝚂𝚊𝚟𝚎 𝚝𝚑𝚒𝚜 𝚊𝚗𝚍 𝙲𝚛𝚞𝚜𝚑 𝙸𝚝 𝚘𝚗 𝚢𝚘𝚞𝚛 𝚗𝚎𝚡𝚝 𝚋𝚊𝚌𝚔 𝚍𝚊𝚢. 𝙸 𝚔𝚗𝚘𝚠 𝚝𝚑𝚎 𝚎𝚗𝚍 𝚘𝚏 𝚝𝚑𝚎 𝚢𝚎𝚊𝚛 𝚌𝚊𝚗 𝚋𝚎 𝚊 𝚕𝚒𝚝𝚝𝚕𝚎 𝚑𝚎𝚌𝚝𝚒𝚌 𝚠𝚒𝚝𝚑 𝚏𝚊𝚖𝚒𝚕𝚢, 𝚑𝚘𝚕𝚒𝚍𝚊𝚢𝚜, 𝚠𝚘𝚛𝚔 𝚎𝚝𝚌, 𝚋𝚞𝚝 𝚔𝚎𝚎𝚙 𝚝𝚑𝚊𝚝 𝚖𝚘𝚖𝚎𝚗𝚝𝚞𝚖 𝚐𝚘𝚒𝚗𝚐. 𝙱𝚞𝚒𝚕𝚍 𝚜𝚞𝚜𝚝𝚊𝚒𝚗𝚊𝚋𝚕𝚎 𝚑𝚊𝚋𝚒𝚝𝚜 𝚊𝚗𝚍 𝚖𝚊𝚔𝚎 𝚢𝚘𝚞𝚛 𝚠𝚘𝚛𝚔𝚘𝚞𝚝𝚜 𝚊 𝚙𝚛𝚒𝚘𝚛𝚒𝚝𝚢 , 𝚜𝚘 𝚢𝚘𝚞 𝚍𝚘𝚗’𝚝 𝚛𝚎𝚕𝚢 𝚘𝚗 𝚖𝚘𝚝𝚒𝚟𝚊𝚝𝚒𝚘𝚗!

𝚆𝚘𝚛𝚔𝚘𝚞𝚝:
𝟷. 𝚂𝚎𝚊𝚝𝚎𝚍 𝚌𝚕𝚘𝚜𝚎 𝚐𝚛𝚒𝚙 𝚛𝚘𝚠( 𝚖𝚒𝚍 & 𝚕𝚘𝚠 𝚋𝚊𝚌𝚔 ) - 𝟺 𝚂, 𝟷𝟻𝚁
𝟸. 𝚂𝚎𝚊𝚝𝚎𝚍 𝚌𝚕𝚘𝚜𝚎 𝚐𝚛𝚒𝚙 𝚛𝚘𝚠 - 𝟷 𝚂, 𝙵𝙰𝙸𝙻𝚄𝚁𝙴
𝟹. 𝙷𝚊𝚖𝚖𝚎𝚛 𝚜𝚝𝚛𝚎𝚗𝚐𝚝𝚑 𝚜𝚒𝚗𝚐𝚕𝚎 𝚊𝚛𝚖 𝚛𝚘𝚠 𝚝𝚘 𝚝𝚠𝚘 𝚊𝚛𝚖 𝚛𝚘𝚠𝚜 - 𝟺𝚂, 𝟾𝚁 𝙴𝙰𝙲𝙷 𝙰𝚁𝙼 , 𝟾 𝚃𝚆𝙾 𝙰𝚁𝙼
𝟺. 𝙷𝚊𝚖𝚖𝚎𝚛 𝚂𝚝𝚛𝚎𝚗𝚐𝚝𝚑 𝚂𝚒𝚗𝚐𝚕𝚎 𝙰𝚛𝚖 𝙻𝚊𝚝 𝙿𝚞𝚕𝚕 𝙳𝚘𝚠𝚗𝚜 - 𝟺 𝚂, 𝟷𝟻 𝚁 𝙴𝚊𝚌𝚑 𝚂𝚒𝚍𝚎

𝚁𝚎𝚖𝚎𝚖𝚋𝚎𝚛 𝙼𝚒𝚗𝚍 𝙼𝚞𝚜𝚌𝚕𝚎 𝙲𝚘𝚗𝚗𝚎𝚌𝚝𝚒𝚘𝚗 . 𝙸𝚝’𝚜 𝚗𝚘𝚝 𝙷𝙾𝚆 𝙼𝚄𝙲𝙷 𝚢𝚘𝚞 𝚕𝚒𝚏𝚝, 𝚋𝚞𝚝 𝙷𝙾𝚆 𝚈𝙾𝚄 𝙼𝙰𝙺𝙴 𝙴𝚅𝙴𝚁𝚈 𝙳𝙰𝙼𝙽 𝚁𝙴𝙿 𝙲𝙾𝚄𝙽𝚃
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𝙰𝚗𝚍 𝚊𝚕𝚠𝚊𝚢𝚜, 𝚑𝚊𝚟𝚎 𝚏𝚞𝚗 😊

#𝚋𝚊𝚌𝚔𝚠𝚘𝚛𝚔𝚘𝚞𝚝 #𝚙𝚎𝚛𝚜𝚘𝚗𝚊𝚕𝚝𝚛𝚊𝚜𝚒𝚗𝚎𝚛 #𝚜𝚝𝚛𝚎𝚗𝚐𝚝𝚑𝚝𝚛𝚊𝚒𝚗𝚒𝚗𝚐 #𝚠𝚘𝚛𝚔𝚑𝚘𝚛𝚜𝚎 #𝚖𝚞𝚜𝚌𝚕𝚎

Workout:
1. Seated close grip row( mid & low back ) - 4 S, 15R
2. Seated close grip row - 1 S, FAILURE
3. Hammer strength single arm row to two arm rows - 4S, 8R EACH ARM , 8 TWO ARM
4. Hammer Strength Single Arm Lat Pull Downs - 4 S, 15 R Each Side

Remember Mind Muscle Connection . It’s not HOW MUCH you lift, but HOW YOU MAKE EVERY DAMN REP COUNT
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And always, have fun 😊

🎥🔥

🤙🏾ꜱ.ᴏ ᴛᴏ ᴇᴠᴇʀʏᴏɴᴇ ᴍᴀᴋɪɴɢ ᴛʜᴇɪʀ ᴍᴇɴᴛᴀʟ ᴀɴᴅ ᴘʜʏꜱɪᴄᴀʟ ʜᴇᴀʟᴛʜ ᴀ ᴘʀɪᴏʀɪᴛʏ ɴᴏ ᴍᴀᴛᴛᴇʀ ᴛʜᴇ ᴄɪʀᴄᴜᴍꜱᴛᴀɴᴄᴇꜱ.

ꜱᴛᴏᴘ ɢɪᴠɪɴɢ ʏᴏᴜʀꜱᴇʟꜰ ʀᴇᴀꜱᴏɴ”ᴇxᴄᴜꜱᴇꜱ” ᴡʜʏ ʏᴏᴜ ᴡᴏɴ’ᴛ ᴘᴜᴛ ɪɴ ᴡᴏʀᴋ‼️ᴛɪᴍᴇ ᴡᴀɪᴛꜱ ꜰᴏʀ ɴᴏ ᴍᴀɴ 💪🏿

My favorite shooter💜📸

🚨 A MUST READ 🚨

WHAT IS BODY COMPOSITION/ RECOMPOSITION

Body composition is a method of breaking down the body into its core components: fat, protein, minerals, and body water. It describes your weight more accurately and provides a better glimpse into your overall health than “the scale”

Here is my 3D Scan that all of my in person clients have access to!

My first measurement was on 9/10/2021 using the bodpod(last picture)My body fat was at 13.5% and my weight was 218lbs (6 months removed from Achilles surgery)

My second body fat scan was a month later on 10/ 26/2021 using the 3D scan. My body fat improved to 12.9% & my weight was 208lbs !

I put in a lot of work to lose .6% in just in a months time with :
🥬Consistent diet(easy to stick to 1-2 cheat meals per week)
💪🏿Resistance training(time under tension,drop sets and basically dying )
🫀Cardio(steady state &HIIT)

Reasons I love the 3D Scan over bodpod
🔎Shows you a dope visual of where you hold your body fat
🔎All of your measurements of body from neck to calf
🔎 Comparison of your body on each scan
🔎 As a coach , we can highlight and game plan for areas of improvement for real results

The method proven to to cut body fat and gain slight muscle mass is Body recomposition.
This is an approach to weight loss that emphasizes the importance of not only losing fat but increase lean muscle.
Aside from trimming fat, using body recomposition techniques may help you increase strength and boost the number of calories you burn throughout the day.

📝Book a 3D body composition scan to receive(DM)
* 3D Avatars serve as a new visual aid for talking about body composition.
* Improve Prove Your Program by measuring progress & showing before & after scans.
* BMR (measures the amount of calories your body needs )
* Customized Program Design(Nutrition and workout plan for your body)

This great for anyone looking to

* Level up your training
* Get a baseline for tracking your progress
* Stop wasting time in the gym (feeling stuck)
* Find out how many calories and the type of calories needed to reach your goal
* Get the training and attention to detail you deserve

Happy Halloween 🎃🎃🤣
Everything else

🆁🅴🅽🆃 🅳🆄🅴

𝕀 𝕙𝕒𝕕 𝕥𝕠 𝕘𝕣𝕚𝕟𝕕 𝕝𝕚𝕜𝕖 𝕕𝕒𝕥 𝕥𝕠 𝕤𝕙𝕚𝕟𝕖 𝕝𝕚𝕜𝕖 𝕕𝕚𝕤

ꜱᴛᴀʀᴛ ʏᴏᴜʀ ʏᴇᴀʀ ᴏꜰꜰ ʀɪɢʜᴛ ᴡ/ꜱᴏᴍᴇ ꜰɪʀᴇ ʜᴇᴀʟᴛʜʏ ʀᴇᴄɪᴘᴇꜱ ᴄʀᴇᴀᴛᴇᴅ ʙʏ ʏᴏᴜʀꜱ ᴛʀᴜʟʏ !🙌🏿

𝐒𝐰𝐢𝐩𝐞 👈 𝐭𝐨 𝐠𝐞𝐭 𝐨𝐧𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐫𝐞𝐜𝐢𝐩𝐞𝐬 𝐟𝐫𝐨𝐦 𝐦𝐲 𝐧𝐞𝐰 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐫𝐞𝐜𝐢𝐩𝐞 𝐛𝐨𝐨𝐤 𝘎𝘖𝘖𝘋 𝘝𝘐𝘉𝘌𝘚 𝘙𝘌𝘊𝘐𝘗𝘌 𝘉𝘖𝘖𝘒
* calories & macros included with each recipe

#2021

ᴛʜᴇ ʙᴇꜱᴛ ᴛɪᴍᴇ ꜰᴏʀ ɴᴇᴡ ʙᴇɢɪɴɴɪɴɢꜱ ɪꜱ ɴᴏᴡ 🙌🏿💜🥂

#2021

RESPECT ALL FEAR NONE 😤
Year 28 🎂🎉

Wₕₐₜ’ₛ ᵤₙdₑᵣₛₜₒₒd dₒₑₛₙ’ₜ ₕₐᵥₑ ₜₒ bₑ ₑₓₚₗₐᵢₙₑd‼️

𝐈 𝐡𝐨𝐥𝐝 𝐦𝐲 𝐬𝐞𝐥𝐟 𝐭𝐨 𝐡𝐢𝐠𝐡𝐞𝐬𝐭 𝐬𝐭𝐚𝐧𝐝𝐚𝐫𝐝 . 𝐓𝐡𝐞 𝐬𝐭𝐚𝐧𝐝𝐚𝐫𝐝 𝐞𝐧𝐬𝐮𝐫𝐞𝐬 𝐭𝐡𝐚𝐭 𝐈 𝐤𝐢𝐜𝐤 𝐦𝐲 𝐨𝐰𝐧 𝐚𝐬𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐛𝐞𝐭𝐭𝐞𝐫 𝐞𝐚𝐜𝐡 𝐝𝐚𝐲. 𝐈𝐬𝐬𝐚 𝐛𝐥𝐞𝐬𝐬𝐢𝐧𝐠🙌🏿

ᴡʜᴏ ᴇʟꜱᴇ ɪꜱ ᴛʜᴇ ᴋɪᴛᴄʜᴇɴ ᴛʜɪꜱ ᴛʜᴀɴᴋꜱɢɪᴠɪɴɢ ? 🦃👨🏿‍🍳🥘

🤞🏿💜