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Today's back workout had me feeling great!

More so than giving exercises and rep ranges I wanna take this chance to talk about what I DO to enhance my workout and mind muscle connection.

So when I am doing an type of back work the first focus is on pulling with my elbows. I talk about it in other post but I can't stress enough the importance of this mentality. Once you obtain that feeling you'll start to notice a difference. Why it makes a difference? Well it'll help create a better connection and it will force you to engage your lats better. Again it's what works for me!

In the second clip you can see a close up of how I position myself when using the row machine. 
Huge thing I've learned and benefited from was keeping my weight back and chest firmly positioned against the pad! It's there for a reason! So often I see people pulling with their entire body to move the weight. Why I'm sure they have seen some results with that method I personally have seen better by keeping my Chest planted and truly using just my back. Also thanks @fitness_iq for a great tip! I have been using the "pistol" grip recently to help eliminate feeling the Pulls in my biceps! A lot of times you'll engage the Biceps more so than your lats. This grip style definitely helps create that feeling of a better connection and eliminating other muscle groups ๐Ÿ‘Œ๐Ÿพ
Today's back workout had me feeling great! More so than giving exercises and rep ranges I wanna take this chance to talk about what I DO to enhance my workout and mind muscle connection. So when I am doing an type of back work the first focus is on pulling with my elbows. I talk about it in other post but I can't stress enough the importance of this mentality. Once you obtain that feeling you'll start to notice a difference. Why it makes a difference? Well it'll help create a better connection and it will force you to engage your lats better. Again it's what works for me! In the second clip you can see a close up of how I position myself when using the row machine. Huge thing I've learned and benefited from was keeping my weight back and chest firmly positioned against the pad! It's there for a reason! So often I see people pulling with their entire body to move the weight. Why I'm sure they have seen some results with that method I personally have seen better by keeping my Chest planted and truly using just my back. Also thanks @fitness_iq for a great tip! I have been using the "pistol" grip recently to help eliminate feeling the Pulls in my biceps! A lot of times you'll engage the Biceps more so than your lats. This grip style definitely helps create that feeling of a better connection and eliminating other muscle groups ๐Ÿ‘Œ๐Ÿพ
Mixed veggies and two over easy eggs on top of sprouted grain toast ๐Ÿ‘๐Ÿป have to fuel up for chest day!
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#food #foodporn #foodie #757 #757fitness #aesthetic #gains #instafood #progress #motivated #bodybuilding #bodybuilder #fitness #fit #fitlife #instafit #instagood #physique #eatclean #traindirty #workhard #nevergiveup #healthy #lifestyle #aesthetics #gainz #navy #navydiver #healthyeating #cleaneating
Post cheat meal contentment and pre food coma ๐Ÿ˜‚ Canโ€™t wait for the gym tomorrow itโ€™s going to be awesome.
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#food #gains #coma #content #glorious #bodybuilding #aesthetic #gainz #fitness #fit #fitlife #progress #instafit #instagood #physique #carbcycling #nutrition #aesthetics #bodybuilder #757fitness #757 #workhard #nevergiveup #eatclean #traindirty #gymrat #fitfam #gym #swole #eattogrow
Cheat meal like a boss!!! Double bacon cheeseburger, fries, and a butterfinger milkshake ๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป Donโ€™t even remember the last time I had a milkshake lol. Going to give me a badass pump in the gym tomorrow!!!
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#cheatmeal #foodporn #food #foodie #burger #shake #gains #getbig #swole #cheat #757 #757fitness #delicious #getinmybelly #glorious #aesthetic #gainz #fitness #bodybuilding #aesthetics #navy #navydiver #carbcycling #burgerporn #workhard #nevergiveup #yes #winning #victory #backtobasics
Cheat meal like a boss!!! Double bacon cheeseburger, fries, and a butterfinger milkshake ๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป Donโ€™t even remember the last time I had a milkshake lol. Going to give me a badass pump in the gym tomorrow!!! . . . #cheatmeal  #foodporn  #food  #foodie  #burger  #shake  #gains  #getbig  #swole  #cheat  #757  #757fitness  #delicious  #getinmybelly  #glorious  #aesthetic  #gainz  #fitness  #bodybuilding  #aesthetics  #navy  #navydiver  #carbcycling  #burgerporn  #workhard  #nevergiveup  #yes  #winning  #victory  #backtobasics 
Back At It AGAIN!!!! Cardio, Arms, & a lil AB work today!!! I am fortunate to have my family crest on my T-Shirt!!!! I LOVE IT!!!! #letsgetit ๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ‹๐Ÿพ๐Ÿ‹๐Ÿพ
#JohnDawsonBaby #DoubleSRecords #singer #songwriter #producer #performer #entertainer #independent #artist #bodybuilder #fitnessenthusiast #gym #health #cardio #arms #abs #muscle #power #strength #757music #757fitness
It was a beautiful day for a Yorktown Beach ๐Ÿ– Workout. #ROCathletes warmed up with a 1.5 mile Ruck-Indian Run then beasted our some trail carries, leg burners & slam ball -wall toss-climb-crawls! 
Join us-- www.ROCathletes.com -- #hamptonroads #hamptonroadsfitness #757fitness #OCR #outdoortraining #functionaltraining #functionalfitness . . . . . 
#ROC2017 #ROCtraining #spartanrace #ROC #ROCout #ROCathlete #spartanracetraining  #beasts #obstaclecourse #outdoortraining #ruggedmaniac  #toughspartans #savagerace #ruggedmaniac #spartanwomen #spartanrace #sgxtraining #sgx
It was a beautiful day for a Yorktown Beach ๐Ÿ– Workout. #ROCathletes  warmed up with a 1.5 mile Ruck-Indian Run then beasted our some trail carries, leg burners & slam ball -wall toss-climb-crawls! Join us-- www.ROCathletes.com -- #hamptonroads  #hamptonroadsfitness  #757fitness  #OCR  #outdoortraining  #functionaltraining  #functionalfitness  . . . . . #ROC2017  #ROCtraining  #spartanrace  #ROC  #ROCout  #ROCathlete  #spartanracetraining  #beasts  #obstaclecourse  #outdoortraining  #ruggedmaniac  #toughspartans  #savagerace  #ruggedmaniac  #spartanwomen  #spartanrace  #sgxtraining  #sgx 
Post workout meal. Ground chicken, red potato, sliced onions and green peppers, and green onion with guacamole. I eat a variation of this pretty much every day lol. Itโ€™s delicious, healthy, and easy as hell to make. Oh ya, canโ€™t forget about that amazing #kombucha !!!
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#healthy #healthyeating #lifestyle #eatclean #traindirty #food #foodporn #foodie #instafood #bodybuilding #bodybuilder #nutrition #eattogrow #gains #aesthetic #fitness #fit #instafit #gainz #navy #navydiver #aesthetics #workhard #757 #757fitness #nevergiveup #motivated #cleaneating #autoimmunedisease
Post workout meal. Ground chicken, red potato, sliced onions and green peppers, and green onion with guacamole. I eat a variation of this pretty much every day lol. Itโ€™s delicious, healthy, and easy as hell to make. Oh ya, canโ€™t forget about that amazing #kombucha  !!! . . . #healthy  #healthyeating  #lifestyle  #eatclean  #traindirty  #food  #foodporn  #foodie  #instafood  #bodybuilding  #bodybuilder  #nutrition  #eattogrow  #gains  #aesthetic  #fitness  #fit  #instafit  #gainz  #navy  #navydiver  #aesthetics  #workhard  #757  #757fitness  #nevergiveup  #motivated  #cleaneating  #autoimmunedisease 
Saturday morning post-workout dirty mirror gym selfie ๐ŸคณCan you tell how tired I am? Too bad the grind doesnโ€™t stop ๐Ÿ›‘How can you get ahead when you take weekends off? Sticking to a plan for 5 days and then having two full days of eating bad and laying around is the worst thing you can do for your fitness goals. Consistency and balance are key. Make healthy versions of your favorite cheat meals so that you can โ€œindulgeโ€ more often and not throw yourself off track. If you really want a cookie one day, have it begore your workout and make sure you account for it in your food log so you can adjust your calories accordingly. Donโ€™t take the whole weekend off from working out. That will only make Mondayโ€™s workout worse. Go for a run instead of lifting. Go hiking. Do something active outdoors. What you canโ€™t do is make a bunch of excuses and then cry about not seeing results. This goes for all aspects of your life- work, relationships etc. Consistency, balance, HARD WORK....the results will come. Because Better Bodies make time, not excuses #betterbodies #noexcuses #betterthanyesterday #thegrinddontstop #nodaysoff #howbaddoyouwantit
Saturday morning post-workout dirty mirror gym selfie ๐ŸคณCan you tell how tired I am? Too bad the grind doesnโ€™t stop ๐Ÿ›‘How can you get ahead when you take weekends off? Sticking to a plan for 5 days and then having two full days of eating bad and laying around is the worst thing you can do for your fitness goals. Consistency and balance are key. Make healthy versions of your favorite cheat meals so that you can โ€œindulgeโ€ more often and not throw yourself off track. If you really want a cookie one day, have it begore your workout and make sure you account for it in your food log so you can adjust your calories accordingly. Donโ€™t take the whole weekend off from working out. That will only make Mondayโ€™s workout worse. Go for a run instead of lifting. Go hiking. Do something active outdoors. What you canโ€™t do is make a bunch of excuses and then cry about not seeing results. This goes for all aspects of your life- work, relationships etc. Consistency, balance, HARD WORK....the results will come. Because Better Bodies make time, not excuses #betterbodies  #noexcuses  #betterthanyesterday  #thegrinddontstop  #nodaysoff  #howbaddoyouwantit 
Did you know that the human body is 90% microbial?! The modern American diet has changed micro biome diversity, in an alarmingly negative way. Commonly called our "second brain", the gut influences neurotransmitters through RNA transcription in bacterial cells. Recent studies are consistently linking common illnesses, allergies, and even cancer to deficiencies/abundance of certain bacterium in the gut! This brings a whole new meaning to the saying "you are what you eat". The best way to influence the best expression of your genes and gut micro biome is to consume a while foods based diet, void of highly processed foods, pesticide ridden produce, and artificial sweeteners. Foods that are raw/fermented like kombucha or yogurt help feed the good bacteria and positively influence the flora. Little food for thought, happy Saturday!
Did you know that the human body is 90% microbial?! The modern American diet has changed micro biome diversity, in an alarmingly negative way. Commonly called our "second brain", the gut influences neurotransmitters through RNA transcription in bacterial cells. Recent studies are consistently linking common illnesses, allergies, and even cancer to deficiencies/abundance of certain bacterium in the gut! This brings a whole new meaning to the saying "you are what you eat". The best way to influence the best expression of your genes and gut micro biome is to consume a while foods based diet, void of highly processed foods, pesticide ridden produce, and artificial sweeteners. Foods that are raw/fermented like kombucha or yogurt help feed the good bacteria and positively influence the flora. Little food for thought, happy Saturday!
Keep your head down & grind until you reach your goals! #757fitness #footwork #quicktwitch #offseason #grind
Looking for something to do tonight? Our door is always open...24:7! .
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#bbdthemovement #247life #247 #twentyfourseven #gloucesterva #gym #fitness #workout #workoutmotivation #757fitness #24hrfitness #24hrgym
Music and Fitness go hand-&-hand so I am trying to succeed in both for my own benefit!!! Today is CHEST DAY for me!!!! I am my own motivation, my own inspiration, and my own drive. ๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ’ฏ๐ŸŽ™๐ŸŽ™๐ŸŽ™๐Ÿ‹๐Ÿพ๐Ÿ‹๐Ÿพ๐Ÿ‹๐Ÿพ๐ŸŽผ๐ŸŽผ๐ŸŽผ #letsgetit 
#JohnDawsonBaby #DoubleSRecords #TRUTHMUSIC #singer #songwriter #producer #performer #entertainer #independent #musician #artist #bodybuilder #fitnessenthusiast #gym #health #cardio #chestday #abs #muscle #power #strength #teamfit #757fitness #757music
Music and Fitness go hand-&-hand so I am trying to succeed in both for my own benefit!!! Today is CHEST DAY for me!!!! I am my own motivation, my own inspiration, and my own drive. ๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ’ฏ๐ŸŽ™๐ŸŽ™๐ŸŽ™๐Ÿ‹๐Ÿพ๐Ÿ‹๐Ÿพ๐Ÿ‹๐Ÿพ๐ŸŽผ๐ŸŽผ๐ŸŽผ #letsgetit  #JohnDawsonBaby  #DoubleSRecords  #TRUTHMUSIC  #singer  #songwriter  #producer  #performer  #entertainer  #independent  #musician  #artist  #bodybuilder  #fitnessenthusiast  #gym  #health  #cardio  #chestday  #abs  #muscle  #power  #strength  #teamfit  #757fitness  #757music 
โœจCheck out this Hybrid Full Set for @muvafitbud ! ๐Ÿ’ž
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Click link in bio to schedule. #757lashes #lashes #rollinglashes #fitmoms #757fitness #757minklashes #volumelashes #hybridlashes
After over 125 workouts we are so sad to say goodbye to our Fit36 Family Member, Doug Boss, as he moves across country! From struggling to make it through his very first workout with us, to running a 10K Terrain race, dropping 2 pants sizes (not to mention pounds) we COULD NOT be prouder! Thank you for all your hard work-- you will be missed!  #FIT36 #FIT36Norfolk #accountability #getyourgoals #hiittraining #groupfitness #norfolk #757fitness
After over 125 workouts we are so sad to say goodbye to our Fit36 Family Member, Doug Boss, as he moves across country! From struggling to make it through his very first workout with us, to running a 10K Terrain race, dropping 2 pants sizes (not to mention pounds) we COULD NOT be prouder! Thank you for all your hard work-- you will be missed! #FIT36  #FIT36Norfolk  #accountability  #getyourgoals  #hiittraining  #groupfitness  #norfolk  #757fitness 
Busy morning at @trainersoncall ๐Ÿ™Œ๐Ÿป @kylezrowland came in with his crew to do the iron triathlon wod for his bdayโ˜ ๏ธ. Happy birthday boy that looked rough!! ๐Ÿ’ฅ
โ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝ-
We also had Samantha join us for her first class!! Great job girl!! ๐ŸŽ‰ our 9am crew crushed it!! ๐Ÿ™Œ๐Ÿป
โ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”
Then a small group session with @lolys_lane @kaitrinyoung and @a_paphites11 great job on those first time box jumps Katie!! You ladies all rocked it!! Swipe left to see more pics!
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#trainersoncall #friyay
Busy morning at @trainersoncall ๐Ÿ™Œ๐Ÿป @kylezrowland came in with his crew to do the iron triathlon wod for his bdayโ˜ ๏ธ. Happy birthday boy that looked rough!! ๐Ÿ’ฅ โ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝ- We also had Samantha join us for her first class!! Great job girl!! ๐ŸŽ‰ our 9am crew crushed it!! ๐Ÿ™Œ๐Ÿป โ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€”๏ฟฝโ€” Then a small group session with @lolys_lane @kaitrinyoung and @a_paphites11 great job on those first time box jumps Katie!! You ladies all rocked it!! Swipe left to see more pics! - - #trainersoncall  #friyay 
Sometimes you have to stop and smell, the very strong Columbian black #coffee 
#happyfriyay we made it. This week seemed endless ?? Maybe it's the start of the shorter sunlight hours, maybe it's the 25 degree temperature change and allergy season, or the thousands of activities your child is scheduled in?? All those #legit reasons aside, we always need to carve out some time in our busy week to take care of ourselves. Takin this moment before the madness of the #weekend begins. 
#weekendwarriors #makethetime #workout #757fitness #sweatlife #fitfam #fitspo 
#corefitnessbymarika
Sometimes you have to stop and smell, the very strong Columbian black #coffee  #happyfriyay  we made it. This week seemed endless ?? Maybe it's the start of the shorter sunlight hours, maybe it's the 25 degree temperature change and allergy season, or the thousands of activities your child is scheduled in?? All those #legit  reasons aside, we always need to carve out some time in our busy week to take care of ourselves. Takin this moment before the madness of the #weekend  begins. #weekendwarriors  #makethetime  #workout  #757fitness  #sweatlife  #fitfam  #fitspo  #corefitnessbymarika 
Throwback Thursday to keeping it in the family! Practice what you preach and raise your children to appreciate a healthy and active lifestyle! ๐Ÿ‘Š๐Ÿผ
#fitfam #family #healthylifestyle
Throwback Thursday to keeping it in the family! Practice what you preach and raise your children to appreciate a healthy and active lifestyle! ๐Ÿ‘Š๐Ÿผ #fitfam  #family  #healthylifestyle 
Aaaaand we're ready for max week ๐Ÿ˜ˆ๐Ÿ˜ˆ
230lbsx22
Aaaaand we're ready for max week ๐Ÿ˜ˆ๐Ÿ˜ˆ 230lbsx22
Contact @fitnessplusllc to sign up for our Bootcamp or as a gym member #businessowner #entrepreneur #fitnesscenter #757gyms #757fitness #alwaysworking
Bootcamp this weekend! 10/21/17

SAVE THE DATE!!! 10/28

BOOTCAMP at Mt. Trashmore in Virginia Beach, VA!!! ๐Ÿ’ช๐ŸŒฑ๐Ÿ’šโœจ #TreasureLife #HealthIsWealth #ItsALifestyle #Fitness #FitFam #757Trainer #PersonalTrainer #PersonalTraining #Bootcamps  #757Fitness #PlantBasedDiet #PoweredByPlants #Tone #Strengthen
I try to throw dips in my workouts once a week on chest and triceps day, I've been doing dips for a while now!!! KEEP TRUCKING!!! #triceps #armsworkout #benching #onelifefitness #chestworkout #strong #gym #fitnesslifestyle #bodybuilder #classicphysique #dips #tricepsdips #npccompetitor #npc #truckerlife #trucker #motivation #fitnessmotivation #757fitness #vabeachlife #igfitness #instagramfitness
Find joy. Find strength. ๐Ÿ‘Š๐Ÿผ
Fall in love with the process.
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#fitnessjourney #motivationalquotes #fitnessgoals #joy #strength #757
#yolkporn and #breakfast ๐Ÿ˜. Mixed peppers and mushroom/onion with two over easy eggs on top of sprouted grain toast ๐Ÿ’ช๐Ÿป๐Ÿ‘๐Ÿป. Delicious. Gym in an hour! .
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#food #foodporn #foodie #healthy #lifestyle #healthyeating #instagood #instafood #nutrition #eatclean #traindirty #progress #gains #aesthetic #fit #fitness #fitlife #instafit #bodybuilding #bodybuilder #navy #navydiver #workhard #nevergiveup #757fitness #757 #motivated #aesthetics
#yolkporn  and #breakfast  ๐Ÿ˜. Mixed peppers and mushroom/onion with two over easy eggs on top of sprouted grain toast ๐Ÿ’ช๐Ÿป๐Ÿ‘๐Ÿป. Delicious. Gym in an hour! . . . #food  #foodporn  #foodie  #healthy  #lifestyle  #healthyeating  #instagood  #instafood  #nutrition  #eatclean  #traindirty  #progress  #gains  #aesthetic  #fit  #fitness  #fitlife  #instafit  #bodybuilding  #bodybuilder  #navy  #navydiver  #workhard  #nevergiveup  #757fitness  #757  #motivated  #aesthetics 
Two weeks away! Get your costume ready ๐Ÿ‘ป. #fit36norfolk #halloween #makeworkingoutfun #757fitness
Number 5.
Number 5.
Another #ROCtuesday in the ๐Ÿ“š. Sleds + Tires = Legs ๐Ÿ”ฅ 
Join us-- www.ROCathletes.com -- #hamptonroads #hamptonroadsfitness #757fitness #OCR #outdoortraining #functionaltraining #functionalfitness . . . . . 
#ROC2017 #ROCtraining #spartanrace #ROC #ROCout #ROCathlete #spartanracetraining @savagerace #beasts #obstaclecourse #outdoortraining #ruggedmaniac @mudrunguide #toughspartans #savagerace #ruggedmaniac #spartanwomen #spartanrace #sgxtraining #sgx @spartanracetraining
Another #ROCtuesday  in the ๐Ÿ“š. Sleds + Tires = Legs ๐Ÿ”ฅ Join us-- www.ROCathletes.com -- #hamptonroads  #hamptonroadsfitness  #757fitness  #OCR  #outdoortraining  #functionaltraining  #functionalfitness  . . . . . #ROC2017  #ROCtraining  #spartanrace  #ROC  #ROCout  #ROCathlete  #spartanracetraining  @savagerace #beasts  #obstaclecourse  #outdoortraining  #ruggedmaniac  @mudrunguide #toughspartans  #savagerace  #ruggedmaniac  #spartanwomen  #spartanrace  #sgxtraining  #sgx  @spartanracetraining
Low carb day calls for an amazing salad to finish out the day! Turkey Cobb salad from @bakerscrust (chicken added). It was so good. Low carb day doesnโ€™t have to be miserable! And seriously, if you live in the Hampton Roads area and havenโ€™t been to Bakers Crust yet you need to go! Food is always on point and I can always find something that fits my macros for the day without sacrificing flavor. ๐Ÿ‘๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป
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#food #foodie #foodporn #757food #757 #757fitness #instafood #gains #aesthetic #healthy #lifestyle #healthyeating #eatclean #traindirty #progress #physique #fit #fitness #fitlife #instafit #instagood #navy #navydiver #usnavy #workhard #nevergiveup #motivation #goodeats #nutrition #carbcycling
Low carb day calls for an amazing salad to finish out the day! Turkey Cobb salad from @bakerscrust (chicken added). It was so good. Low carb day doesnโ€™t have to be miserable! And seriously, if you live in the Hampton Roads area and havenโ€™t been to Bakers Crust yet you need to go! Food is always on point and I can always find something that fits my macros for the day without sacrificing flavor. ๐Ÿ‘๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป . . . . #food  #foodie  #foodporn  #757food  #757  #757fitness  #instafood  #gains  #aesthetic  #healthy  #lifestyle  #healthyeating  #eatclean  #traindirty  #progress  #physique  #fit  #fitness  #fitlife  #instafit  #instagood  #navy  #navydiver  #usnavy  #workhard  #nevergiveup  #motivation  #goodeats  #nutrition  #carbcycling 
Sami taking on the heavy rope! Come to the Push workout tonight and try it yourself :). #FIT36 #fit36norfolk #757fitness #pushday #weightedjumprope #hiittraining #groupfitness #36minutes #fallfitness
Testing out the #campusboards from @metoliusclimbing totally humbles me. I've always been bottom heavy and so it's been a work in progress but I believe between the training I do at home, @nutritionandwellnesscenter and @williamsburg.otf I'll get to do this with a little more ease.. #WorkInProgress #757Fitness #757Training #757 #OCR #ANW #CBWA #NinjaWarrior #WilliamsburgVA #Williamsburg #AmericanNinjaWarrior #SpiritNinja #GratefulNinja #757GYM #CampusBoards #PegBoard #RogueFitness
Testing out the #campusboards  from @metoliusclimbing totally humbles me. I've always been bottom heavy and so it's been a work in progress but I believe between the training I do at home, @nutritionandwellnesscenter and @williamsburg.otf I'll get to do this with a little more ease.. #WorkInProgress  #757Fitness  #757Training  #757  #OCR  #ANW  #CBWA  #NinjaWarrior  #WilliamsburgVA  #Williamsburg  #AmericanNinjaWarrior  #SpiritNinja  #GratefulNinja  #757GYM  #CampusBoards  #PegBoard  #RogueFitness 
Consistency, hard work, and never fucking quitting ๐Ÿ’ช๐Ÿป. Not just in the gym but with all aspects of life. You can do anything you want, you just have to be willing to put in the work and make sacrifices. .
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#iammilitarymuscle #supportmilitarymuscle #faMMily #navy #navydiver #navymuscle #aesthetic #gains #757 #757fitness #progress #workhard #nevergiveup #fit #fitness #fitlife #instafit #fire #bodybuilding #bodybuilder #gainz #aesthetics #healthy #lifestyle #physique #eatclean #traindirty #gymrat #lifting #beast
Consistency, hard work, and never fucking quitting ๐Ÿ’ช๐Ÿป. Not just in the gym but with all aspects of life. You can do anything you want, you just have to be willing to put in the work and make sacrifices. . . . #iammilitarymuscle  #supportmilitarymuscle  #faMMily  #navy  #navydiver  #navymuscle  #aesthetic  #gains  #757  #757fitness  #progress  #workhard  #nevergiveup  #fit  #fitness  #fitlife  #instafit  #fire  #bodybuilding  #bodybuilder  #gainz  #aesthetics  #healthy  #lifestyle  #physique  #eatclean  #traindirty  #gymrat  #lifting  #beast 
Heavy jump ropes are out for todayโ€™s Push Day! 
Photo cred ๐Ÿ“ท: @causeiwontsing 
#fit36norfolk #pushday #bringiton #fit36spookyphotochallenge #weightedjumprope #getyourgoals #hiittraining #groupfitness #757fitness #norfolk
Results are in, 89% of you were ready for the Relay Mix Up yesterday!  If you werenโ€™t able to make it in yesterday, make sure you come in Thursday for an exciting high paced 36 minutes. 
#FIT36 #fit36norfolk #mixitupday #pulse36 #757fitness #hiittraining #groupfitness #makeworkingoutfun #getyourgoals #fitfam #fallfitness #fallinlovewithfitness
I love the fact that when I drive to work itโ€™s cold and dark again ๐Ÿ˜
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#winterishere #cold #dark #awesome #aesthetic #gains #fitness #bodybuilding #757 #757fitness #navy #navydiver
Big thanks to everyone that came out to my first strongman class tonight! You all threw yourselves headfirst at one of the most uncomfortable implements in this sport and did fantastic. Excited for some axle work next week! If you missed out on this week, join us next Monday at 6:30! 
As always massive thank you to @subrowne42 and @dannit1 for not only participating but spending their rest periods filming!
Big thanks to everyone that came out to my first strongman class tonight! You all threw yourselves headfirst at one of the most uncomfortable implements in this sport and did fantastic. Excited for some axle work next week! If you missed out on this week, join us next Monday at 6:30! As always massive thank you to @subrowne42 and @dannit1 for not only participating but spending their rest periods filming!
Tricep Murda and some ring finishers for shoulders... 265lbs #heavyweightcalisthenics #killit #streetworkout #triceps #fitness #fitnessmotivation #beastmode #vikings #vamuscle #757fitness #savage #barbarian
Itโ€™s been 3 weeks since I started lifting again and on a proper nutrition program. So far on the scale Iโ€™ve dropped 10lbs while still rebuilding muscle I lost over the past 4 months of not being able to work out at all. Sitting at 186lbs right now which is a much healthier weight for me. Energy levels are back up and mood is greatly improved. Feeling more and more like myself every day. Consistency and hard work is key ๐Ÿ‘๐Ÿป. Also, although my skin is still splotchy in a lot of places it really has improved and is continuing to do so. Meeting with my Doc again this week to see how much more treatment I will need. Hopefully only another round or two. Lets kick this #autoimmunedisease ass!
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#autoimmuneawareness #bodybuilding #bodybuilder #aesthetic #gains #fitness #fit #instafit #fitlife #progress #healthy #lifestyle #physique #navy #navydiver #fitfam #gainz #workhard #nevergiveup #iammilitarymuscle #supportmilitarymuscle #gymrat #instagood #instadaily #757fitness #757 #live #life #muscle
Itโ€™s been 3 weeks since I started lifting again and on a proper nutrition program. So far on the scale Iโ€™ve dropped 10lbs while still rebuilding muscle I lost over the past 4 months of not being able to work out at all. Sitting at 186lbs right now which is a much healthier weight for me. Energy levels are back up and mood is greatly improved. Feeling more and more like myself every day. Consistency and hard work is key ๐Ÿ‘๐Ÿป. Also, although my skin is still splotchy in a lot of places it really has improved and is continuing to do so. Meeting with my Doc again this week to see how much more treatment I will need. Hopefully only another round or two. Lets kick this #autoimmunedisease  ass! . . . #autoimmuneawareness  #bodybuilding  #bodybuilder  #aesthetic  #gains  #fitness  #fit  #instafit  #fitlife  #progress  #healthy  #lifestyle  #physique  #navy  #navydiver  #fitfam  #gainz  #workhard  #nevergiveup  #iammilitarymuscle  #supportmilitarymuscle  #gymrat  #instagood  #instadaily  #757fitness  #757  #live  #life  #muscle 
Hoodie weather is here! Finally get to wear this badass hoodie I order from @supportmilitarymuscle a few weeks ago. Love this time of year!
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Go check out their page (link in bio) and use code โ€˜Deepseaโ€™ for 10% off!
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#supportmilitarymuscle #iammilitarymuscle #faMMily #navy #navydiver #army #marines #airforce #coastguard #military #aesthetic #gains #bodybuilder #bodybuilding #apparel #instagood #instadaily #instafit #fit #fitness #fitlife #physique #mensphysique #aesthetics #gainz #workhard #nevergiveup #zyzz #757 #757fitness
Hoodie weather is here! Finally get to wear this badass hoodie I order from @supportmilitarymuscle a few weeks ago. Love this time of year! . . Go check out their page (link in bio) and use code โ€˜Deepseaโ€™ for 10% off! . . #supportmilitarymuscle  #iammilitarymuscle  #faMMily  #navy  #navydiver  #army  #marines  #airforce  #coastguard  #military  #aesthetic  #gains  #bodybuilder  #bodybuilding  #apparel  #instagood  #instadaily  #instafit  #fit  #fitness  #fitlife  #physique  #mensphysique  #aesthetics  #gainz  #workhard  #nevergiveup  #zyzz  #757  #757fitness 
Steak, potatoes, mushroom blend (baby bellas, oyster, shiitake) and guacamole ๐Ÿ‘๐Ÿป
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#food #foodporn #foodie #instafood #instagood #757 #757fitness #aesthetic #gains #fit #fitness #fitlife #instafit #bodybuilding #bodybuilder #eatclean #traindirty #workhard #nevergiveup #healthy #lifestyle #physique #navy #navydiver #progress #aesthetics #gainz #steakbowl #healthyeating #eattogrow
Do it for the after selfie!  Our newest Fitness Challenge starts today.  That's not all, it is also the first day of our one week October Spooky Photo Challenge.  Guess what, the picture of the day is Sweaty Selfie.  Happy Monday! 
#FIT36 #Fit36norfolk #fit36spookyphotochallenge #sweatyselfie #fitnessgoals #nevermissamonday #hiittraining #groupfitness #757fitness
๐Ÿ’ฅRecapping a great week at TOC!! ๐Ÿ’ฅSwipe left to see some pics of all we offer! Our members have 24 hour access to workout, we offer personal training and small group training, youโ€™ll see @k_rob757 coaching the FC Baseball team in our sports specific training program and @lauryn.m.m working out in our class while preggo! We have programs and options for everybody!! ๐Ÿ™Œ๐Ÿป
Weโ€™re starting a new program for classes this week and Iโ€™m excited to see us hit our FALL goals ๐ŸŽ‰ Donโ€™t forget to write yours on the chalkboard!! Writing them down brings accountability!!
Hereโ€™s to a new week!! ๐ŸŽ‰
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#bringit #trainersoncall #757fitness #fitness #motivation #personaltraining #virginiabeachpersonaltrainer #24hourgym #getvbfit #hamptonroadsfitness #fitfam #bestaround #thankful #growing #blessed
๐Ÿ’ฅRecapping a great week at TOC!! ๐Ÿ’ฅSwipe left to see some pics of all we offer! Our members have 24 hour access to workout, we offer personal training and small group training, youโ€™ll see @k_rob757 coaching the FC Baseball team in our sports specific training program and @lauryn.m.m working out in our class while preggo! We have programs and options for everybody!! ๐Ÿ™Œ๐Ÿป Weโ€™re starting a new program for classes this week and Iโ€™m excited to see us hit our FALL goals ๐ŸŽ‰ Donโ€™t forget to write yours on the chalkboard!! Writing them down brings accountability!! Hereโ€™s to a new week!! ๐ŸŽ‰ - - #bringit  #trainersoncall  #757fitness  #fitness  #motivation  #personaltraining  #virginiabeachpersonaltrainer  #24hourgym  #getvbfit  #hamptonroadsfitness  #fitfam  #bestaround  #thankful  #growing  #blessed 
Beautiful day for a hike in the woods โœจ๐ŸŒณ๐ŸŒฒโœจ #nourishingfitness #757fitness #naturelovers
#sundaymealprep done! Rice, chicken, broccoli for moderate and high carb days. And switched it up for my low carb days this week. Instead of spaghetti squash I went with mashed cauliflower ๐Ÿ‘๐Ÿป. Itโ€™s delicious and itโ€™s only 6g of carbs per serving, 3 of which are from fiber. So ya, winning! Only took me an hour and 45mins today to cook all of lunches for the week (2 a day). Always be prepared!
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#mealprep #foodprep #sundayfoodprep #food #foodporn #foodie #instagood #instafood #757fitness #bodybuilding #bodybuilder #aesthetic #gains #healthy #healthyeating #lifestyle #eatclean #traindirty #fit #fitness #fitlife #instafit #progress #motivated #autoimmunedisease #cleaneating #aesthetics #gainz #navy
#sundaymealprep  done! Rice, chicken, broccoli for moderate and high carb days. And switched it up for my low carb days this week. Instead of spaghetti squash I went with mashed cauliflower ๐Ÿ‘๐Ÿป. Itโ€™s delicious and itโ€™s only 6g of carbs per serving, 3 of which are from fiber. So ya, winning! Only took me an hour and 45mins today to cook all of lunches for the week (2 a day). Always be prepared! . . . #mealprep  #foodprep  #sundayfoodprep  #food  #foodporn  #foodie  #instagood  #instafood  #757fitness  #bodybuilding  #bodybuilder  #aesthetic  #gains  #healthy  #healthyeating  #lifestyle  #eatclean  #traindirty  #fit  #fitness  #fitlife  #instafit  #progress  #motivated  #autoimmunedisease  #cleaneating  #aesthetics  #gainz  #navy 
Strength training Sunday with the #ROCathletes! Come out and join us for an awesome workout that never disappoints. You can't spell OCR without ROC! Join us-- www.ROCathletes.com -- #hamptonroads #hamptonroadsfitness #757fitness #OCR #outdoortraining #functionaltraining #functionalfitness . . . . . 
#ROC2017 #ROCtraining #spartanrace #ROC #ROCout #ROCathlete #spartanracetraining #savagerace #beasts #obstaclecourse #outdoortraining #ruggedmaniac #toughmudder #mudrunguide #toughspartans #savagerace #ruggedmaniac #toughmudder #spartanwomen #spartanrace
Strength training Sunday with the #ROCathletes ! Come out and join us for an awesome workout that never disappoints. You can't spell OCR without ROC! Join us-- www.ROCathletes.com -- #hamptonroads  #hamptonroadsfitness  #757fitness  #OCR  #outdoortraining  #functionaltraining  #functionalfitness  . . . . . #ROC2017  #ROCtraining  #spartanrace  #ROC  #ROCout  #ROCathlete  #spartanracetraining  #savagerace  #beasts  #obstaclecourse  #outdoortraining  #ruggedmaniac  #toughmudder  #mudrunguide  #toughspartans  #savagerace  #ruggedmaniac  #toughmudder  #spartanwomen  #spartanrace 
Rubber floors and high humidity make for shaky presses and unstable flips. 
Easy double with 270lbs on the log and a slow flip with the 900lbs tire. Thanks to @njs_program_design and @smallsquats for letting me crash their strongman Saturday fun.
Rubber floors and high humidity make for shaky presses and unstable flips. Easy double with 270lbs on the log and a slow flip with the 900lbs tire. Thanks to @njs_program_design and @smallsquats for letting me crash their strongman Saturday fun.
Oh ya. Glorious #cheatmeal today. Now back to my regular #carbcycling nutrition plan. Maybe pizza next week? ๐Ÿ˜ Always something to look forward to! .
Great food as always @bakerscrust .
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#food #foodporn #foodie #757 #757fitness #fit #fitness #fitlife #aesthetic #gains #bodybuilder #bodybuilding #progress #physique #instafood #instafit #instagood #gainz #eatclean #traindirty #workhard #nevergiveup #motivation #nutrition #aesthetics #navy #navydiver #burger
Oh ya. Glorious #cheatmeal  today. Now back to my regular #carbcycling  nutrition plan. Maybe pizza next week? ๐Ÿ˜ Always something to look forward to! . Great food as always @bakerscrust . . #food  #foodporn  #foodie  #757  #757fitness  #fit  #fitness  #fitlife  #aesthetic  #gains  #bodybuilder  #bodybuilding  #progress  #physique  #instafood  #instafit  #instagood  #gainz  #eatclean  #traindirty  #workhard  #nevergiveup  #motivation  #nutrition  #aesthetics  #navy  #navydiver  #burger 
Iโ€™m a @ruggedmaniac !!! Congrats to all of the @roc_athlete team for taking it down and @crossrunning for his 7th straight victory! I didnโ€™t place as well as I would have liked but I was 4 min faster then my last rugged and @ruggedmaniac put on an amazing event as usual! @terrainracing is coming to VB next weekend and Iโ€™m looking for redemption! No offense to mizuno haha but these shoes were NOT ideal for a mudrun! Got my @inov_8s on the way though! #AROO! .
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#spartanba17 #spartanrace #ocr #ocrtraining #spartanracetraining #fitness #fitspo #runva #runner #ruggedmaniac #terrainrace #runpoint2 #757fitness #757spartans #rocathlete #roctraining
Iโ€™m a @ruggedmaniac !!! Congrats to all of the @roc_athlete team for taking it down and @crossrunning for his 7th straight victory! I didnโ€™t place as well as I would have liked but I was 4 min faster then my last rugged and @ruggedmaniac put on an amazing event as usual! @terrainracing is coming to VB next weekend and Iโ€™m looking for redemption! No offense to mizuno haha but these shoes were NOT ideal for a mudrun! Got my @inov_8s on the way though! #AROO ! . . . . . . . . . . . #spartanba17  #spartanrace  #ocr  #ocrtraining  #spartanracetraining  #fitness  #fitspo  #runva  #runner  #ruggedmaniac  #terrainrace  #runpoint2  #757fitness  #757spartans  #rocathlete  #roctraining 
Next steps in a backyard personal training playground. @metoliusclimbing Campus boards are up and now @roguefitness peg board. .
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#757Fitness #757Training #757 #OCR #ANW #CBWA #NinjaWarrior #WilliamsburgVA #Williamsburg #AmericanNinjaWarrior #SpiritNinja #GratefulNinja #757GYM #CampusBoards #PegBoard #RogueFitness
I managed to get a slight arm pump today ๐Ÿ˜๐Ÿ’ช๐Ÿป. High carb day so loaded up on some leftover spaghetti for breakfast ๐Ÿ˜‚and a scoop of #riot from @chaosandpain and luckily it was my favorite day in the gym shoulders and arms. The pump felt amazing. Strength is the slowest thing to come back but at least Iโ€™m starting to see more and more definition and detail. Also hardly any vascularity ๐Ÿ˜ฌ but it will return! Just have to keep living this journey! #spaghettipump .
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#armday #flex #aesthetic #gains #fit #fitlife #fitness #instafit #bodybuilding #bodybuilder #progress #comeback #physique #mensphysique #workhard #nevergiveup #eatclean #traindirty #aesthetics #gainz #navy #navydiver #gymrat #instagood #instadaily #motivated #757fitness #757
I managed to get a slight arm pump today ๐Ÿ˜๐Ÿ’ช๐Ÿป. High carb day so loaded up on some leftover spaghetti for breakfast ๐Ÿ˜‚and a scoop of #riot  from @chaosandpain and luckily it was my favorite day in the gym shoulders and arms. The pump felt amazing. Strength is the slowest thing to come back but at least Iโ€™m starting to see more and more definition and detail. Also hardly any vascularity ๐Ÿ˜ฌ but it will return! Just have to keep living this journey! #spaghettipump  . . . #armday  #flex  #aesthetic  #gains  #fit  #fitlife  #fitness  #instafit  #bodybuilding  #bodybuilder  #progress  #comeback  #physique  #mensphysique  #workhard  #nevergiveup  #eatclean  #traindirty  #aesthetics  #gainz  #navy  #navydiver  #gymrat  #instagood  #instadaily  #motivated  #757fitness  #757 
Discounted tickets on Brown Paper Tickets end tonight and tomorrow the doors open at 8pm. Visit the link in the bio ๐Ÿ‘†or get your tickets for $12 at the door. 
#DominionDerbyGirls #SupportLocal757 #757Sports #757Fitness #Skate757
Working on getting that width and v-taper back! If I donโ€™t have to turn sideways to get through a door Iโ€™m not doing it right! Haha ๐Ÿ˜‚
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#backday #wide #vtaper #gains #aesthetic #physique #mensphysique #progress #bodybuilder #bodybuilding #gymrat #fit #fitness #fitlife #instafit #workhard #nevergiveup #757 #757fitness #lats #fitfam #navy #navydiver #instagood #aesthetics #gainz #militarymuscle #navymuscle #teamchaos #healthy
Working on getting that width and v-taper back! If I donโ€™t have to turn sideways to get through a door Iโ€™m not doing it right! Haha ๐Ÿ˜‚ . . . #backday  #wide  #vtaper  #gains  #aesthetic  #physique  #mensphysique  #progress  #bodybuilder  #bodybuilding  #gymrat  #fit  #fitness  #fitlife  #instafit  #workhard  #nevergiveup  #757  #757fitness  #lats  #fitfam  #navy  #navydiver  #instagood  #aesthetics  #gainz  #militarymuscle  #navymuscle  #teamchaos  #healthy 
This happened tonight at the 7pm class! It doesn't matter if the class size is big or small that day, you will always be surrounded by people who constantly support and encourage each other.  #fit36norfolk #getyourgoals #groupfitness #hiittraining #support #uplift #encourage #grow #inspire #conquer #757fitness #pullday
Last day of this cycle. 2 sets of wide grip AMRAP.
225lbsx19 and 18.
Last day of this cycle. 2 sets of wide grip AMRAP. 225lbsx19 and 18.
Pull it to win it, donโ€™t give up!
Those life altering changes come in those last few reps, both mentally and physically. Our clients amaze us everyday and we are there to help them power through the toughest moments! ๐Ÿ‘Š๐Ÿผ #hammerstrong 
#teamwork #noexcuses #goals #757 #personaltrainer #deadlift #weighttraining #๐Ÿ‘Š๐Ÿผ
My clients drive me and inspire me to be the best version of myself. Feeling mad gratitude today ๐Ÿ–คโœจ
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๐Ÿ“ท๐Ÿ‘๐Ÿผ : @kathryndsutter 
#gratefulAF #boxingtrainer #spirituallyfitgal #spirituallyfit #boxing #boxingfitness #womenwhobox #fitnessmodel #ladyboss #bossbabe #dowhatyoulove #tbcnorthstation #titleboxing #fabletics #alessandrahairmua #hiitworkout #757fitness #757fitfam #downtown757
#throwbackthursday to only 5ish months ago. Looking back motivates the shit out of me because I already know I can do so I just have to work hard and Iโ€™ll be right back there, and even better. You never know what kind of shit life can throw at you, but you really find out who you are by how you deal with that shit. I work hard to maintain a healthy and positive lifestyle. Sure, Iโ€™ve definitely had some down days, especially over the past few months. But Iโ€™m not going to let it get in my way. I refuse to. So I put my head down and keep grinding, not dwelling on the past but using it as motivation to push me farther than before. .
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#autoimmunedisease #autoimmuneawareness #bodybuilding #motivation #bodybuilder #aesthetic #gains #fit #fitness #fitlife #instafit #physique #mensphysique #progress #motivated #eatclean #traindirty #workhard #nevergiveup #navy #navydiver #aesthetics #gainz #tbt #throwback #fitfam #instagood #instadaily #757fitness
#throwbackthursday  to only 5ish months ago. Looking back motivates the shit out of me because I already know I can do so I just have to work hard and Iโ€™ll be right back there, and even better. You never know what kind of shit life can throw at you, but you really find out who you are by how you deal with that shit. I work hard to maintain a healthy and positive lifestyle. Sure, Iโ€™ve definitely had some down days, especially over the past few months. But Iโ€™m not going to let it get in my way. I refuse to. So I put my head down and keep grinding, not dwelling on the past but using it as motivation to push me farther than before. . . . #autoimmunedisease  #autoimmuneawareness  #bodybuilding  #motivation  #bodybuilder  #aesthetic  #gains  #fit  #fitness  #fitlife  #instafit  #physique  #mensphysique  #progress  #motivated  #eatclean  #traindirty  #workhard  #nevergiveup  #navy  #navydiver  #aesthetics  #gainz  #tbt  #throwback  #fitfam  #instagood  #instadaily  #757fitness