Frankly_PHit

https://youtu.be/7hq1_7W_0ds

𝘛𝘳𝘺 𝘵𝘦𝘭𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧: ⁣
⁣
𝘠𝘰𝘶 𝘿𝙊 𝘩𝘢𝘷𝘦 𝘦𝘯𝘰𝘶𝘨𝘩 𝘵𝘪𝘮𝘦 ⏲️❗️⁣
⁣
𝘠𝘰𝘶 𝘾𝘼𝙉 𝘧𝘰𝘭𝘭𝘰𝘸 𝘢 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘱𝘳𝘰𝘨𝘳𝘢𝘮❗️⁣
⁣
𝘠𝘰𝘶 𝘾𝘼𝙉 𝘭𝘰𝘴𝘦 𝘧𝘢𝘵❗️⁣
⁣
𝘠𝘰𝘶 𝘾𝘼𝙉 𝘣𝘶𝘪𝘭𝘥 𝘮𝘶𝘴𝘤𝘭𝘦❗️⁣
⁣
𝘠𝘰𝘶 𝘾𝘼𝙉 𝘤𝘩𝘢𝘯𝘨𝘦❗️⁣
⁣
𝘚𝘵𝘰𝘱 𝘸𝘢𝘴𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘣𝘦𝘭𝘪𝘦𝘷𝘪𝘯𝘨 𝘪𝘯 𝘵𝘩𝘦 𝘭𝘪𝘦𝘴 𝘢𝘯𝘥 𝘦𝘹𝘤𝘶𝘴𝘦𝘴...⁣
⁣
𝘓𝘦𝘵'𝘴 𝘛𝘢𝘭𝘬 𝘈𝘣𝘰𝘶𝘵 𝘐𝘵...⁣
⁣
𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬 ⁣
𝘍𝘢𝘵 𝘓𝘰𝘴𝘴 𝘚𝘱𝘦𝘤𝘪𝘢𝘭𝘪𝘴𝘵 ⁣
⁣
𝘞𝘩𝘢𝘵 𝘠𝘰𝘶 𝘎𝘦𝘵⬇️⬇️⁣
⁣
📱Member's Only App Access ⁣
Workouts 🏋🏽‍♂️ for Home 🏡 and Gym⁣
🍲 Personalized Meal Plan⁣
Macros + Shopping List 🛒⁣
📊 Weekly and Monthly Tracking⁣
⁣
#𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘤𝘰𝘢𝘤𝘩 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 #𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘵𝘳𝘢𝘪𝘯𝘦𝘳 #𝘧𝘪𝘵 #𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 #𝘸𝘰𝘳𝘬𝘰𝘶𝘵 #𝘤𝘰𝘢𝘤𝘩 #𝘰𝘯𝘭𝘪𝘯𝘦𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 #𝘧𝘪𝘵𝘧𝘢𝘮 #𝘣𝘰𝘥𝘺𝘣𝘶𝘪𝘭𝘥𝘪𝘯𝘨 #𝘰𝘯𝘭𝘪𝘯𝘦𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘤𝘰𝘢𝘤𝘩 #𝘨𝘺𝘮 #𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘵𝘳𝘢𝘪𝘯𝘦𝘳𝘴 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘫𝘰𝘶𝘳𝘯𝘦𝘺 #𝘩𝘦𝘢𝘭𝘵𝘩𝘺𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘨𝘰𝘢𝘭𝘴 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘸𝘰𝘳𝘬𝘰𝘶𝘵 #𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 #𝘸𝘦𝘪𝘨𝘩𝘵𝘭𝘰𝘴𝘴 #𝘨𝘺𝘮𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘨𝘺𝘮 #𝘰𝘯𝘭𝘪𝘯𝘦𝘤𝘰𝘢𝘤𝘩 #𝘭𝘦𝘷𝘦𝘭𝘶𝘱 #𝘵𝘢𝘬𝘦𝘢𝘤𝘵𝘪𝘰𝘯 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴𝘴𝘵𝘺𝘭𝘦 #𝘨𝘳𝘰𝘸𝘵𝘩 #𝘍𝘳𝘢𝘯𝘬𝘭𝘺𝘗𝘏𝘪𝘵 ⁣

I hear these statements all the time:⁣
⁣
𝘍𝘳𝘢𝘯𝘬, 𝘐'𝘷𝘦 𝘱𝘶𝘵 𝘰𝘯 𝘴𝘰 𝘮𝘶𝘤𝘩 𝘸𝘦𝘪𝘨𝘩𝘵. ⁣
𝘍𝘳𝘢𝘯𝘬, 𝘮𝘺 𝘤𝘭𝘰𝘵𝘩𝘦𝘴 𝘥𝘰𝘯'𝘵 𝘧𝘪𝘵. ⁣
𝘍𝘳𝘢𝘯𝘬, 𝘐'𝘮 𝘦𝘢𝘵𝘪𝘯𝘨 𝘰𝘶𝘵 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩. ⁣
𝘍𝘳𝘢𝘯𝘬, 𝘐'𝘮 𝘰𝘷𝘦𝘳𝘦𝘢𝘵𝘪𝘯𝘨. ⁣
⁣
Followed by; ⁣
⁣
𝘍𝘳𝘢𝘯𝘬, 𝘐 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘤𝘩𝘦𝘤𝘬 𝘮𝘺 𝘣𝘶𝘥𝘨𝘦𝘵. ⁣
𝘍𝘳𝘢𝘯𝘬, 𝘐 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘤𝘩𝘦𝘤𝘬 𝘮𝘺 𝘧𝘪𝘯𝘢𝘯𝘤𝘦𝘴. ⁣
𝘍𝘳𝘢𝘯𝘬, 𝘐 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘴𝘦𝘦 𝘪𝘧 𝘐 𝘤𝘢𝘯 𝘸𝘰𝘳𝘬 𝘵𝘩𝘦 𝘤𝘰𝘴𝘵𝘴 𝘪𝘯. ⁣
⁣
Unless buying extra food is free, the only thing that needs to be checked are your priorities.....⁣
⁣
𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬 ⁣
𝘗𝘶𝘴𝘩𝘪𝘯𝘨 𝘗𝘦𝘰𝘱𝘭𝘦 𝘗𝘢𝘴𝘵 their 𝘓𝘪𝘮𝘪𝘵𝘴⁣
⁣
𝘞𝘩𝘢𝘵 𝘠𝘰𝘶 𝘎𝘦𝘵⬇️⬇️⁣
⁣
📱Member's Only App Access ⁣
Workouts 🏋🏽‍♂️ for Home 🏡 and Gym⁣
🍲 Personalized Meal Plan⁣
Macros + Shopping List 🛒⁣
📊 Weekly and Monthly Tracking⁣
▪️Video Conference Calls▪️⁣
▪️Critique of your form▪️

For some millennials, the primary use of fruit and vegetables is to initiate sexually heightened exchanges with a fellow mating partner on a smart phone. For the rest of us, they serve as outstanding sources of energy containing vitamins, minerals, fibre and water. ⁣⁣
⁣⁣⁣⁣
Some have more sugar, others have less. Some have more calories, others have less. And some have more nutrients & fibre, whilst others have less. ⁣⁣⁣⁣
⁣⁣⁣⁣
It is worth noting that sugar extracted from fruit, vegetables and pulses will have the same metabolic culmination as sugar extracted from a snickers. But the combination of sugar and fibre in the aforementioned makes them more likely to satisfy hunger more than lower fibre, processed foods.⁣⁣
⁣⁣⁣⁣
The micronutrients listed under items account for those high on each’s RDA (recommended daily allowance). A term coined to define the estimated amount of nutrients considered necessary for marshaling a supportive diet. ⁣⁣⁣
⁣⁣⁣
Using 100g of carrots as an example. Consumption will result in 140% of an average adult’s vitamin A RDA. 200g of regular potatoes = 40% of their vitamin C RDA. And 75g of spinach = 430% of their vitamin K RDA and 25% of their mangenese RDA. These are small portions of one ingredient out of several ingredients consumed each day. ⁣⁣⁣
⁣
It is recommended that we consume between 25-30g of fibre per day to optimize gut health and help prevent risk of developing conditions like colon cancer. Foods abundant in fibre also digest slower and tend to satiate us. Like protein, burning more calories when metabolized and helping prevent us from overeating. ⁣
⁣⁣⁣
Micronutrient density may exist, but on occasion, so may caloric density. If relatively high portions of these are regularly consumed amid a weight management goal, they should be appreciated.⁣⁣
⁣⁣⁣
A diet rich in a variety of fruit & veg undoubtedly supports overall function. Furthermore, abundant inclusion may also inadvertently result in improved composition due to their low caloric profile and the ease at which most can be consumed in volume. 🔥⁣⁣⁣

𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬 ⁣
𝘗𝘶𝘴𝘩𝘪𝘯𝘨 𝘗𝘦𝘰𝘱𝘭𝘦 𝘗𝘢𝘴𝘵 their 𝘓𝘪𝘮𝘪𝘵𝘴
⁣
𝘞𝘩𝘢𝘵 𝘠𝘰𝘶 𝘎𝘦𝘵⬇️⬇️⁣
⁣
📱Member's Only App Access ⁣
Workouts 🏋🏽‍♂️ for Home 🏡 and Gym⁣
🍲 Personalized Meal Plan⁣
Macros + Shopping List 🛒⁣
📊 Weekly and Monthly Tracking⁣
▪️Video Conference Calls▪️
▪️Critique of your form▪️

For some millennials, the primary use of fruit and vegetables is to initiate sexually heightened exchanges with a fellow mating partner on a smart phone. For the rest of us, they serve as outstanding sources of energy containing vitamins, minerals, fibre and water. ⁣⁣
⁣⁣⁣⁣
Some have more sugar, others have less. Some have more calories, others have less. And some have more nutrients & fibre, whilst others have less. ⁣⁣⁣⁣
⁣⁣⁣⁣
It is worth noting that sugar extracted from fruit, vegetables and pulses will have the same metabolic culmination as sugar extracted from a snickers. But the combination of sugar and fibre in the aforementioned makes them more likely to satisfy hunger more than lower fibre, processed foods.⁣⁣
⁣⁣⁣⁣
The micronutrients listed under items account for those high on each’s RDA (recommended daily allowance). A term coined to define the estimated amount of nutrients considered necessary for marshaling a supportive diet. ⁣⁣⁣
⁣⁣⁣
Using 100g of carrots as an example. Consumption will result in 140% of an average adult’s vitamin A RDA. 200g of regular potatoes = 40% of their vitamin C RDA. And 75g of spinach = 430% of their vitamin K RDA and 25% of their mangenese RDA. These are small portions of one ingredient out of several ingredients consumed each day. ⁣⁣⁣
⁣
It is recommended that we consume between 25-30g of fibre per day to optimize gut health and help prevent risk of developing conditions like colon cancer. Foods abundant in fibre also digest slower and tend to satiate us. Like protein, burning more calories when metabolized and helping prevent us from overeating. ⁣
⁣⁣⁣
Micronutrient density may exist, but on occasion, so may caloric density. If relatively high portions of these are regularly consumed amid a weight management goal, they should be appreciated.⁣⁣
⁣⁣⁣
A diet rich in a variety of fruit & veg undoubtedly supports overall function. Furthermore, abundant inclusion may also inadvertently result in improved composition due to their low caloric profile and the ease at which most can be consumed in volume. 🔥⁣⁣⁣

𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬

As a trainer that understands that it's not easy to get up and change, I understand even more that you need to.

I've been behind that wall 🧱 of doubt, and not believing that you can actually change.

But I've also learned to teach others to get over, go around or just bust through that wall 🧱 ‼️

I don't make the process hard, I show that it's necessary.

My goal is too increase your quality of life and build your self-esteem. Prove not to others but to YOU that the work can be done‼️

Message me TODAY!!!

𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬 ⁣
𝘗𝘶𝘴𝘩𝘪𝘯𝘨 𝘗𝘦𝘰𝘱𝘭𝘦 𝘗𝘢𝘴𝘵 their 𝘓𝘪𝘮𝘪𝘵𝘴
⁣
𝘞𝘩𝘢𝘵 𝘠𝘰𝘶 𝘎𝘦𝘵⬇️⬇️⁣
⁣
📱Member's Only App Access ⁣
Workouts 🏋🏽‍♂️ for Home 🏡 and Gym⁣
🍲 Personalized Meal Plan⁣
Macros + Shopping List 🛒⁣
📊 Weekly and Monthly Tracking⁣
▪️Video Conference Calls▪️
▪️Critique of your form▪️

𝘠𝘦𝘴, *𝘍𝘳𝘦𝘦 𝘛𝘳𝘪𝘢𝘭* ⁣
⁣
𝘚𝘪𝘨𝘯 𝘶𝘱⬇️⬇️⬇️

⁣https://franklyphit.trainerize.com

I've just reached 300 followers! Thank you for continuing support. I could never have made it without each one of you. 🙏🤗🎉

October 1, 2022

𝟯 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗗𝗼𝗶𝗻𝗴 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗕𝗶𝗰𝗲𝗽 𝗖𝘂𝗿𝗹𝘀⁣
⁣
𝟭. 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗰𝘂𝗿𝗹𝘀 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗯𝘂𝗶𝗹𝗱 𝗯𝗶𝗴𝗴𝗲𝗿 𝗯𝗶𝗰𝗲𝗽𝘀. ⁣
•Dumbbell curls target both the long head and the short head of the biceps.⁣
⁣
𝟮. 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗰𝘂𝗿𝗹𝘀 𝗰𝗮𝗻 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 𝘆𝗼𝘂𝗿 𝗲𝗹𝗯𝗼𝘄 𝗳𝗹𝗲𝘅𝗶𝗼𝗻. ⁣
•Bicep curls with dumbbells can strengthen the functional movement of your elbows for everyday activities.⁣
⁣
𝟯. 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗰𝘂𝗿𝗹𝘀 𝗰𝗮𝗻 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗴𝗿𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵. ⁣
•Bicep curls with dumbbells activate the muscles in your forearms responsible for grip strength. •Dumbbell curls can improve your performance during compound exercises that require good grip strength:⁣
👉🏾deadlifts⁣
👉🏾bench presses⁣
👉🏾pull-ups⁣
⁣
𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬 ⁣
𝘗𝘶𝘴𝘩𝘪𝘯𝘨 𝘗𝘦𝘰𝘱𝘭𝘦 𝘗𝘢𝘴𝘵 their 𝘓𝘪𝘮𝘪𝘵𝘴
⁣
𝘞𝘩𝘢𝘵 𝘠𝘰𝘶 𝘎𝘦𝘵⬇️⬇️⁣
⁣
📱Member's Only App Access ⁣
Workouts 🏋🏽‍♂️ for Home 🏡 and Gym⁣
🍲 Personalized Meal Plan⁣
Macros + Shopping List 🛒⁣
📊 Weekly and Monthly Tracking⁣
▪️Video Conference Calls▪️
▪️Critique of your form▪️

October 1, 2022

FranklyPHit

Two spots left for the challenge:
Use this link...⬇️⬇️⬇️

https://www.trainerize.me/profile/franklyphit/?planGUID=be39d4ce20e644caba376ca9a9b85095

FranklyPHit My name is 𝗙𝗿𝗮𝗻𝗸 𝗛𝗮𝗺𝗶𝗹𝘁𝗼𝗻, I am an ⁣Online Fitness Trainer and Nutrition Coach. I help people remove the walls🧱 in the way of their Fitness Journey...💯 I use the same dedication and discipline that helped me become a professional bodybuilder, to make su...

🏮I have 3 Spots Available...📧

𝘏𝘢𝘣𝘪𝘵 𝘍𝘰𝘳𝘮𝘪𝘯𝘨 𝘊𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦:⁣
⁣
Will you lose 30lbs❓️⁣
No🚫⁣
⁣
Will you put on 15lbs of muscle❓️⁣
No🚫⁣
⁣
And let's be honest, if you need either of those goals......⁣
⁣
It's your habits that are preventing you from reaching them. ⁣
⁣
Benefits of hiring a fitness coach: ⁣
⁣
- Learning to monitor your calorie intake. ⁣
⁣
- Learning to schedule and adhere to a workout plan. ⁣
⁣
- Become comfortable and consistent with tracking your progress. ⁣
⁣
⁣
*I reserve the right to remove anyone in the challenge, if I feel at any time someone's time is being wasted. ⁣
⁣
𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬 ⁣
𝘍𝘢𝘵 𝘓𝘰𝘴𝘴 𝘚𝘱𝘦𝘤𝘪𝘢𝘭𝘪𝘴𝘵 ⁣
⁣
𝘞𝘩𝘢𝘵 𝘠𝘰𝘶 𝘎𝘦𝘵⬇️⬇️⁣
⁣
📱Challenge Member App Access ⁣
Workouts 🏋🏽‍♂️ for Home 🏡 and Gym⁣
🍲 Macros🛒⁣
📊 Weekly Tracking⁣

𝘏𝘢𝘣𝘪𝘵 𝘍𝘰𝘳𝘮𝘪𝘯𝘨 𝘊𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦:⁣
⁣
Will you lose 30lbs❓️⁣
No🚫⁣
⁣
Will you put on 15lbs of muscle❓️⁣
No🚫⁣
⁣
And let's be honest, if you need either of those goals......⁣
⁣
It's your habits that are preventing you from reaching them. ⁣
⁣
Benefits of hiring a fitness coach: ⁣
⁣
- Learning to monitor your calorie intake. ⁣
⁣
- Learning to schedule and adhere to a workout schedule. ⁣
⁣
- Learn how to design a workout plan. ⁣
⁣
- Become comfortable tracking your progress. ⁣
⁣
⁣
*I reserve the right to remove anyone in the challenge, if I feel at any time someone's time is being wasted. ⁣
⁣
𝗕𝗘 𝗚𝗥𝗜𝗡𝗗𝗜𝗡𝗚 𝗢𝗥 𝗕𝗘 𝗡𝗢𝗧𝗛𝗜𝗡𝗚🔥⁣
𝘊𝘰𝘢𝘤𝘩 𝘍𝘳𝘢𝘯𝘬 ⁣
𝘍𝘢𝘵 𝘓𝘰𝘴𝘴 𝘚𝘱𝘦𝘤𝘪𝘢𝘭𝘪𝘴𝘵 ⁣
⁣
𝘞𝘩𝘢𝘵 𝘠𝘰𝘶 𝘎𝘦𝘵⬇️⬇️⁣
⁣
📱Challenge Member App Access ⁣
Workouts 🏋🏽‍♂️ for Home 🏡 and Gym⁣
🍲 Macros🛒⁣
📊 Weekly Tracking⁣