🥵Hot 25min rainy run sweaty flex.
If you’re trying to lose weight, build strength, eat better, or create better healthier habits, I can help! DM me questions or we can do a call. 📲
Fitness, Strength, and Nutrition Coach for over 20 years. I've been competitive in sports and dance since I was three years old.
I co-own a gym with my husband and teach semi-group strength training classes for all ages from beginner to advance levels. I coach strength training, nutrition, competition prep, and overall wellness for a healthier lifestyle. I'm a former national figure and fitness competitor, and professional dance choreographer. With my background, in and out of competitive sports, I've experienced all types
Operating as usual
🥵Hot 25min rainy run sweaty flex.
The energy that you project from your mind is what you get.
It all starts with your thoughts! Change your mind = change your life!
🌟 Do you want to start eating healthier, burn calories, and lose weight!?!? Are you tired of trying to do it alone and failing? You won't fail this time! Do it with a fun group with the same goals!!
🌟Join our HIIT & Healthy 8-Week Camp and get in the best shape ever! You'll HIIT your goals this time!!!
🌟 Here's what's included:
➡ 3x week 45min intense HIIT classes
➡ 30 min phone consult to discuss your 12-week custom nutrition plan
➡ Mobile app to track your calories, macros, steps, before/after photos, workouts, and more
➡ Awesome healthy recipes and cooking tips guides
➡ Entry to our Challenge to receive prizes
➡ Validus HIIT & Healthy tank or shirt
➡ And of course, fun but challenging workouts that make you SWEAT!!!
🌟 Hurry and sign up soon to get an AMAZING SPECIAL OFFER!
⬆Click the link in the bio for more details and to register!
⏰ Space is limited so sign up today!!
🐶 Best Emotional Support Gym Dog. She listens to anything you want to talk about in between sets, counts your reps, and gives free hugs and kisses.
Who's down for a Doggie Day at the park?
Always a good time hanging out with these ladies and watching your random funny dance moves from across the gym! 🥰 You girls are the best!!!
💪 🍑 💕
Meet recap! Going into this meet, the goal was to qualify for Nationals and not necessarily go all out and hit PRs. Everything was feeling great and better than ever!
Thank you to the Validus crew that showed up and screamed for me and those that watched live on YouTube! It was fun competing and helping coach Christian and Brian too, great team, you guys killed it!!! Huge thanks to Chris for your awesome coaching and Cameron for pushing me to make it happen! And, Reggie, for waking me up at 530am and driving me there at 630am, most important responsible role of them all! 🤪 Super excited to see what I can do in Vegas!
(I gave myself my own command 🤣 on 70kg/154lbs)
🥇🥇67.5kg Masters and Open
🤗 Training for the past 6 weeks has been the most consistent training I've done in the past 5 years. I'm always "too busy" to the point I make an 8-week program last 6 months. Hahaha. No joke!
Finally, in March, I made my health and workouts a priority and non-negotiable task. My mental health is better than it has been in a while and I actually feel like myself again having a competition as my goal at the end of the tunnel. I really missed competing!!!
There are 2 more weeks before my powerlifting meet! Thank you for keeping my training on point and the Validus crew for always inspiring and motivating me, even on my bad days!
Back Squat 142.5kg/314lbs.
If you're looking for a coach and someone to keep you accountable to accomplish your goals, contact me! Click the link in my bio. ⬆
📣 CALLING ALL WOMEN-OWNED BUSINESSES AND INSPIRING FEMALE LEADERS! 📣
I'm hosting my very first all-female powerlifting meet on April 30 in San Diego. We'll have 56 awesome and beautiful powerlifters of all levels and ages (11yr old to 75yrs young!), from all over California competing for USA Powerlifting California Ladies of Iron. They'll be competing for local awards as well as national awards against all other states competing in Ladies of Iron. I'm super excited and would love to bring all of my empowering lady friends together for this! You know who you are! 🥰
If you'd love to support these women competing in our powerlifting meet with empowerment, networking, motivation, products, services, support at the event, or all of the above, contact me, and let's chat!
Ways to support and contribute:
-items/promos or discounts off your services for their gift bag
-items/promos or discounts off your services for Top 3 Awards
-sponsor for their shirts, event banner, or other
-be a vendor at the event and promote your company
-some have asked for a women-only group chat after the meet!
-or any other ideas you have!
📲 Let's chat! Email [email protected] or text me.
Check out Christian starting his first 12-week powerlifting training program with us and already making these 187.5kg/413lb deadlifts look crazy easy. Thanks for joining Team Validus to help you on dial in technique and prep for your first meet!
Follow our page to see more lifters' training videos and their progress! If you have any questions about our powerlifting classes, click the link in the bio.
🔥 Since Regina competed in the San Diego Validus Open III in November 2021, her strength has kept increasing! PRs on PRs on PRs! Here's her last Back Squat PR at 137.5kg/303lbs! So another PR next week, right? Haha. 🦾
If you're new to strength training or have some experience and just need a coach to watch your form, try a class with us! We provide daily coaching, programming, and meet prep in our class memberships. 🌟
💪 🍑 💕
💙 I couldn't be more proud of Safeena's accomplishments and everything she has learned with me in my "Habits for Deep Health" program. In three months, she's not only created great workout habits but her nutrition habits have improved so much. It all starts with the mental aspect, the beliefs, confidence, and support, then the progress shows physically! I'm excited to see what these next 3 months bring you! 🥰
🥴 Throwback to my last PR of 2021. A tough twerking scrunchy face squat at 145kg/319lbs! 😆 Thanks to my spotters and hype man! You guys are the best!
Garra: o poder do entusiasmo e da perseverança
🧐 What if doing well in LIFE depends on much more than your ability to learn quickly and easily?
Think about it. We all want to be successful, don't we?!?! But who becomes successful and why?
How did your friend who never went to college or never could hold a steady job more than 2 months at a time start his own business, get rich, become successful accomplishing every goal s/he set for themself in all areas of life at the age of 28? (feel free to insert your personal definition of success in this scenario)
🌀 Studying different ages, jobs, talent, income, education levels, Angela Lee Duckworth found "one characteristic emerged as a significant predictor of SUCCESS.
It wasn't good looks, physical health, and it wasn't IQ.
It was GRIT.
🌀 Grit is passion and perseverance for very long-term goals. Grit is having stamina. Grit is staying with your future, day in and day out, not just for the week, not just for the month, but for years. And working really hard to make that future a reality. Grit is a marathon, not a sprint."
Can you be 'grittier' to reach your goals? Can you build more grit? Yes!
🌀 Grit can be built by having a Growth Mindset, developed by Dr. Carol Dweck. Having a growth mindset is the belief that the ability to learn is NOT FIXED, that it can change with your effort. It's believing that failure is not a permanent condition.
How much grit do you have? Take this FREE GRIT QUIZ and see your GRIT LEVEL! (Another cool quiz that won't ask for email.)
FREE QUIZ -> https://angeladuckworth.com/grit-scale/
Garra: o poder do entusiasmo e da perseverança Deixando um cargo de alto nível na área de consultoria, Angela Lee Duckworth tornou-se professora de matemática de alunos do sétimo ano, em escolas públicas da cidade de Nova Iorque. Ela imediatamente percebeu que o Q.I. não era a única coisa que separava alunos bem sucedidos de alunos com di...
🤩 Are YOU ready to create healthier food habits, gain more strength mentally and physically, and find self-love and confidence?
💣 TRUTH BOMB: The secret of your future is hidden in your DAILY ROUTINE.
✅ Your EXPERIENCE and current DAILY HABITS are the tools you need to get you to YOUR GOALS.
Do you have the right tools? The right step-by-step instruction book to make sure you're "rebuilding" yourself in the right order? We all know what happens when you do step 5 before step 3....you gotta pause where to are and start all over again!
So much wasted time. Ain't nobody got time for that!
I've coached clients, like Regina, for 20 years now and still love to impact, inspire and transform lives to reach healthier mental and physical daily habits.
Read what Regina has to say. Then, start today by booking your FREE Breakthrough Call and discover how to eat healthier, find your strength and confidence, and regain your self-love!
Let's do this!
📲 Book you call today: https://calendly.com/nezsmith/breakthrough
🤩 SWIPE FOR MORE PICS ➡️ I'm pretty excited about sharing these progress pics of a few of my clients.
🤩 I have been fully booked for online custom home workouts for a long time, which meant I had to turn people away on a weekly basis that wanted workouts or nutrition and lifestyle coaching.
🙁 Every time a place came available it was snapped up instantly ... which was great for me ... but not great for all those ladies requesting I do nutrition and lifestyle coaching with them.
✅ But leading into APRIL… I have purposefully left some spaces open and unfilled so that I could finally offer a few spots to my friends here in Insta!
✅ I’m super excited to tell you that I currently have 3 spots up for grabs for my 90 Day Strong and Empowered Transformation Program!
🧐 WOULD YOU LIKE ME TO BE YOUR PERSONAL NUTRITION COACH AND HELP YOU CREATE HEALTHY HABITS TO GET THE BODY AND MINDSET YOU'VE ALWAYS WANTED??
I don’t mean to put the pressure on, but these 3 spaces are likely to get snapped up VERY quickly - so if you are interested, CLICK THE LINK in my bio to Book Your Breakthrough Call today! If you have quick questions, DM me. I'd love to hear from you.
😏 Did you have another weekend of not eating as healthy as you had planned? Here are 6 helpful tips for you.
✅ If you want more helpful tips customized to YOUR LIFESTYLE and YOUR GOALS, click here to book a breakthrough call with me! www.calendly.com/nezsmith/breakthrough
✅ This year, so far, I've helped 8 clients reach their goals while in my 90 Day Transformation Program! And I'm ready to take on 2 more clients! If you are interested, let's chat!
Can someone be TOO confident? Yes or No and why? Comment below!
🔊 TESTIMONIAL TUESDAYS!
Regina's results after 7 WEEKS! Her goal: to have a better relationship with food, have more energy throughout the day, and improve energy for her powerlifting workouts.
Her results so far...
✅ Adjusted to eating the adequate amount of veggies and carbs that MY body needs
✅ Has better energy levels and feels great for her workouts!
✅ Enjoys eating more meals throughout the day
✅ Loves the new foods that were recommended by the resources in the custom app
✅ Able to control the portions of foods when eating out with friends and family
...and bonus results...
✅ Hit all new Personal Records: 80kg/176lb back squat, 52.5kg/115lb bench, 102kg/225lb deadlift
✅ Lost 4 inches and 3 pounds so far (from 1/16-2/27, need to update)
✅ Firmer and leaner waist, thighs, glutes, and back
✅ Smaller and firmer waistline and upper thighs
"I'm actually pretty good at eating when I feel hungry and not snacking when I'm not. I think that's why the super strict calorie restrictions were hard to stick to in the past from dieting because my body was literally telling me what it needed. Now I'm more aware of what, when, and how I should be eating for MY body."
"Veggies are actually good! I never really gave them a chance before. When we increased my veggie intake, it was actually easy to find ones I liked with the help of my custom plan and all the options to chose from."
"The scale isn't everything! I dreading taking pictures so much because it was only a 3lb difference BUT pictures actually showed a lot of progress that I'm proud of!"
🤩 Want to take your health to the NEXT LEVEL and get amazing results too?! JOIN my private Facebook Group "Strong and Empowered Women" and join a supportive community with other empowered women!
"Life is TOUGH, my darling, but so are YOU!"
Sydney's results after 6 WEEKS in my Strong and Empowered Transformation program.
🎉 And it's her BIRTHDAY TODAY!!! Happy Birthday Sydney!
Syndey's goals: creating a better mindset and relationship with food
✅ Enjoys eating with her friends now and has more control over food choices
✅ Doesn't overeat when she eats out or with friends
✅ Still eats the foods she loves and doesn't feel guilty
✅ Eats slower with every meal until satisfied
✅ Increased and improved self-awareness
✅ Improved sleep quality
✅ Assesses her goals daily and stays focused
...and this is just a bonus...
✅ Lost 3 total inches and 3 pounds
✅ Decreased Body Fat%
✅ Firmer and leaner glutes, back, and arms
✅ Smaller and more defined waistline and abs
"I love how much better and stronger I feel from this. I feel like I have control of my life and body and am confident that the decisions I'm making are helping me reach my goals."
"You're helping me be a happier healthier person"
🤩 Want to take your health to the NEXT LEVEL and get amazing results too?! Click the button above on my page to JOIN MY PRIVATE GROUP with other empowered women like Sydney!
Focus your energy on moving forward instead of wasting it on worrying!!
Bianca's results after 6 WEEKS in my Strong and Empowered Transformation program. So amazing and proud of her!
✅ Lost 4 total inches
✅ Lost 5.6 pounds
✅ Decreased Body Fat%
✅ Increased Strength in all lifts
✅ Firmer glutes
✅ Leaner back, thighs, and arms
✅ Smaller waist
✅ Increased energy
✅ Increased and improved self-awareness
"I feel much stronger and healthier now than I did when we started! Getting results like this wasn't as hard as I thought with the system we've created together. It's a challenge overall, for sure, but small changes every day don't seem like much. I love it! I'm looking forward to seeing more body composition changes every week!" - Bianca
🤩 Are you ready to take your health to ANOTHER LEVEL and see amazing results too?! Click the button above on my page to JOIN MY PRIVATE GROUP with other empowered women like Bianca!
DONE is better than Perfect.
Why or why not?
Best nugget of wisdom you learned, stumbled upon, or owned last week? Drop it in a comment below!
You have another level inside of you. Use it!
Happy New Year!
Day 5 Video Challenge
Happy New Year, Beautiful!
DO THIS before you make another NY resolution!
What's holding you back from acheiving your goals? Don't tell me your excuses. Tell me the real reason or message me. Wait till the end for my hot mess clips from yesterday.
🥊 Punching all my excuses in da face! I did it!
🎥 Day 1 of my 30 day video challenge. I need your help! Please throw out some topics, questions, or any feedback for me in the comments below or private message me. See you tomorrow!
🥊I got my new Machina gloves and wraps in yesterday so tonight I had a good sweaty 30 minutes on the heavy bag! Video coming soon. Thank you 🥰
The initial goal was to end with 150kg. But I couldn't stop after how good that felt. I gave 155kg/341lbs a chance, and it moved! Here's my new Deadlift PR. Hello scrunchy face and forehead veins, long time no see. 🥴😝
💥Bench pressing 70kg/154lb again! This was my back in the day 2016 struggle PR. Today it felt perfecto! There was a happy dance after the video turned off.💥