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  • Let’s set the record straight and examine the real truth about energy systems.
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There are 3 main energy systems (bioenergetics) that provide energy or ATP:
1️⃣Phosphagen
2️⃣Glycolysis
3️⃣Mitochondria Respiration, or Oxidative.
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📍Phosphagen: The phosphagen system is the quickest way to resynthesize ATP and is active at the start of all types of training regardless of intensity. The phosphagen system can only supply enough ATP and Creatine phosphate lasting for a minimum of 6 seconds, and up to 30 seconds of serious effort. Events such as explosive speed and power, shot put throw, olympic weightlifting, max deadlift, vertical jump, 100m sprint and yoke walk use this system. However, it does not operate at full throttle beyond the time frame. This is the primary energy pathway that creatine monohydrate supplementation is built upon.
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📍Glycolysis: This system becomes the primary ATP source during high intensity muscular work that last from 30- seconds to about 2–3 minutes. It is the second fastest way to resynthesize ATP. Glycolysis, which is the breakdown of glucose, breaks down either in form of either blood glucose or muscle glycogen; the stored form of glucose are used. The best examples of all-out glycolysis is a 200-meter and 400-meter sprint, battle ropes, prowler pushes and sled and heavy strength work.
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📍Oxidative/Aerobic: Operates continuously and is probably the most important both at rest and during training. It is the slowest way to resynthesize ATP but provides large magnitude of ATP, and it is fueled primarily on fat and glucose. Those who are more highly trained reach steady state  quicker vs. less trained individuals. Many don’t realize low/moderate intensity aerobic activity enhances recovery from other forms of training. The majority of long distance events and sports like marathon and cycling, soccer and basketball require exceptional aerobic capacity.
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📍Take-home message: There is no on and off button with these systems. They are active simultaneously, but it is just the dominance of the system that changes depending on exercise duration and intensity.
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  • Let’s set the record straight and examine the real truth about energy systems.
    .
    There are 3 main energy systems (bioenergetics) that provide energy or ATP:
    1️⃣Phosphagen
    2️⃣Glycolysis
    3️⃣Mitochondria Respiration, or Oxidative.
    .
    📍Phosphagen: The phosphagen system is the quickest way to resynthesize ATP and is active at the start of all types of training regardless of intensity. The phosphagen system can only supply enough ATP and Creatine phosphate lasting for a minimum of 6 seconds, and up to 30 seconds of serious effort. Events such as explosive speed and power, shot put throw, olympic weightlifting, max deadlift, vertical jump, 100m sprint and yoke walk use this system. However, it does not operate at full throttle beyond the time frame. This is the primary energy pathway that creatine monohydrate supplementation is built upon.
    .
    📍Glycolysis: This system becomes the primary ATP source during high intensity muscular work that last from 30- seconds to about 2–3 minutes. It is the second fastest way to resynthesize ATP. Glycolysis, which is the breakdown of glucose, breaks down either in form of either blood glucose or muscle glycogen; the stored form of glucose are used. The best examples of all-out glycolysis is a 200-meter and 400-meter sprint, battle ropes, prowler pushes and sled and heavy strength work.
    .
    📍Oxidative/Aerobic: Operates continuously and is probably the most important both at rest and during training. It is the slowest way to resynthesize ATP but provides large magnitude of ATP, and it is fueled primarily on fat and glucose. Those who are more highly trained reach steady state quicker vs. less trained individuals. Many don’t realize low/moderate intensity aerobic activity enhances recovery from other forms of training. The majority of long distance events and sports like marathon and cycling, soccer and basketball require exceptional aerobic capacity.
    .
    📍Take-home message: There is no on and off button with these systems. They are active simultaneously, but it is just the dominance of the system that changes depending on exercise duration and intensity.
    .
  • 683 36 17 April, 2019
  • Gymnastics class tonight! 6pm at @crossfit1124 🤸🏻‍♀️ We will be workin on those handstandssss! 🤗💪🏼
  • Gymnastics class tonight! 6pm at @crossfit1124 🤸🏻‍♀️ We will be workin on those handstandssss! 🤗💪🏼
  • 101 4 11 hours ago
  • Happy Wednesday🌸😇🌞! I had pt outside today and lemme tell y’all.. it was an amazing start to the day because of this perfect weather.
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The stress is definitely building up with finals coming up; I have so much other work to do and many goals to focus on but we’re still focused fam 👏🏼. I suck at posting during the school year lol, but I’m workin on it! .
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Just wanted to remind y’all though, that if you feel like you’re struggling to get somewhere don’t look at it as a bad thing. Think of struggle with a more positive outlook, because that means that you will reach your goals and you’re doing everything in your power to get there. Blood, sweat, and tears... when you want something you gotta struggle a little to get there because it’s inevitable!!! IT’S LIFE!!! BUT all that struggle and hard work WILL amount to something as long as you are giving it your all! .
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#rpdiet #focus #motivation #fitness #fitspo #bodybuilding #dedication #bikinicompetitor #mealprep #1stphorm #iam1stphorm #payyourdues #nasm #weightlosstransformation #weightloss #fitnessjourney #fitchick #beavisionary
  • Happy Wednesday🌸😇🌞! I had pt outside today and lemme tell y’all.. it was an amazing start to the day because of this perfect weather.
    .
    .
    .
    The stress is definitely building up with finals coming up; I have so much other work to do and many goals to focus on but we’re still focused fam 👏🏼. I suck at posting during the school year lol, but I’m workin on it! .
    .
    .
    Just wanted to remind y’all though, that if you feel like you’re struggling to get somewhere don’t look at it as a bad thing. Think of struggle with a more positive outlook, because that means that you will reach your goals and you’re doing everything in your power to get there. Blood, sweat, and tears... when you want something you gotta struggle a little to get there because it’s inevitable!!! IT’S LIFE!!! BUT all that struggle and hard work WILL amount to something as long as you are giving it your all! .
    .
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    #rpdiet #focus #motivation #fitness #fitspo #bodybuilding #dedication #bikinicompetitor #mealprep #1stphorm #iam1stphorm #payyourdues #nasm #weightlosstransformation #weightloss #fitnessjourney #fitchick #beavisionary
  • 2,348 25 8 hours ago
  • Check out these bicep gains 💪🏼😋 about 1 year in between photos! .
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Working hard to gain strength and look my best! Fitness has become such a priority for me and made me focus on my health. .
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In the second picture, my weight is higher than the first, but I am more toned, have more muscle and feel so much better 💪🏼 I am so glad I stuck to my goals! —
Who wants to start their journey with me? I have a few spots open for online clients 💻 and only a few spots open for one on one personal training! So message me if you would like more information 💞 I would love to chat with you!
  • Check out these bicep gains 💪🏼😋 about 1 year in between photos! .

    Working hard to gain strength and look my best! Fitness has become such a priority for me and made me focus on my health. .

    In the second picture, my weight is higher than the first, but I am more toned, have more muscle and feel so much better 💪🏼 I am so glad I stuck to my goals! —
    Who wants to start their journey with me? I have a few spots open for online clients 💻 and only a few spots open for one on one personal training! So message me if you would like more information 💞 I would love to chat with you!
  • 364 74 3 hours ago
  • Corrective Exercises for Knee Impairments Teil 4 
Dysbalancen und/oder Verletzungen können durch verschiedene Assessmemts identifiziert werden. Sobald diese Defizite identifiziert sind, kann eine Corrective Exercise Strategy entwickelt werden.

Schritt 4.
Integration Techniques werden verwendet um die kollektive und synergistische Funktion aller Muskeln während einer funktionellen Bewegung wieder zu erlernen.

Beispiel integrated dynamic movement: Sprint Start to Step Up.

Euer Movement Coach Niklas .
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*Werbung
#athletikmovement #movementcoach
#movebetter 》#eatbetter 》 #livebetter
  • Corrective Exercises for Knee Impairments Teil 4
    Dysbalancen und/oder Verletzungen können durch verschiedene Assessmemts identifiziert werden. Sobald diese Defizite identifiziert sind, kann eine Corrective Exercise Strategy entwickelt werden.

    Schritt 4.
    Integration Techniques werden verwendet um die kollektive und synergistische Funktion aller Muskeln während einer funktionellen Bewegung wieder zu erlernen.

    Beispiel integrated dynamic movement: Sprint Start to Step Up.

    Euer Movement Coach Niklas .
    .
    .
    *Werbung
    #athletikmovement #movementcoach
    #movebetter#eatbetter#livebetter
  • 151 9 4 hours ago
  • First things first though. Whether it’s becoming more healthy or growing a PERSONAL TRAINING business, YOU MUST GET STARTED. 💪❤️🙏😁
  • First things first though. Whether it’s becoming more healthy or growing a PERSONAL TRAINING business, YOU MUST GET STARTED. 💪❤️🙏😁
  • 144 9 21 hours ago

Latest Instagram Posts

  • We don't grow without pain ⚡😮🙏
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Keep going after your best self 💪🧘‍♀️💯
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Double tap (LIKE) if you agree ❤ Tag friends who need to see this 👇😍
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Comment 📝| Save 💾| Share📲
Follow @deadaimfitness for more content 😎
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👉@deadaimfitness 👈
👉@deadaimfitness 👈
👉@deadaimfitness 👈
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📣Turn on Story/ Post notifications to never miss out on the word📣
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  • We don't grow without pain ⚡😮🙏
    .
    Keep going after your best self 💪🧘‍♀️💯
    .
    Double tap (LIKE) if you agree ❤ Tag friends who need to see this 👇😍
    .
    Comment 📝| Save 💾| Share📲
    Follow @deadaimfitness for more content 😎
    .
    👉@deadaimfitness 👈
    👉@deadaimfitness 👈
    👉@deadaimfitness 👈
    .
    .
    📣Turn on Story/ Post notifications to never miss out on the word📣
    .
  • 5 1 4 minutes ago
  • Make no mistake, I am in this to be GREAT!
#InwardOutward
  • Make no mistake, I am in this to be GREAT!
    #InwardOutward
  • 4 1 10 minutes ago
  • Pump your ribs. Reach so far and squeeze those abs. FORCE that air to go where you want it to go. And you want it to go to your upper back. It should feel like a big stretch when you inhale just next to your shoulder blade. If you think you feel it, you don’t. When you feel it, YOU KNOW IT.
  • Pump your ribs. Reach so far and squeeze those abs. FORCE that air to go where you want it to go. And you want it to go to your upper back. It should feel like a big stretch when you inhale just next to your shoulder blade. If you think you feel it, you don’t. When you feel it, YOU KNOW IT.
  • 56 4 30 minutes ago
  • There are many days when our clients come in feeling very unmotivated about exercise ... but they always push through for the win.  Watch Jake take control of how he feels and get the victory!  Great job, Jake!
  • There are many days when our clients come in feeling very unmotivated about exercise ... but they always push through for the win. Watch Jake take control of how he feels and get the victory! Great job, Jake!
  • 19 2 1 hour ago
  • There are many days when our clients come in feeling very unmotivated about exercise ... but they always push through for the win.  Watch Jake take control of how he feels and get the victory!  Great job, Jake!
  • There are many days when our clients come in feeling very unmotivated about exercise ... but they always push through for the win. Watch Jake take control of how he feels and get the victory! Great job, Jake!
  • 14 2 1 hour ago
  • Today!! Stay committed! 💪🏾 Only $10!! RSVP ASAP!
  • Today!! Stay committed! 💪🏾 Only $10!! RSVP ASAP!
  • 14 7 1 hour ago
  • Stay strong and hungry for what you desire most. 💪Nothing comes easy. 🤯 If it did, everyone would do it! 😏
  • Stay strong and hungry for what you desire most. 💪Nothing comes easy. 🤯 If it did, everyone would do it! 😏
  • 12 1 1 hour ago
  • who said recomp wasn’t a thing🤔almost 2 months of very strategic training and kinda sorta well executed nutrition 💀THE CRAZIEST DIFFERENCE TO ME IS MY WRIST and whole hand and forearm like woah you can actually tell I dropped some body fat - weight is about the same (if not slightly up on the right lmao), lifts are up (even past previous prs), measurements are down, and it’s barely the start 💪🏼🙌🏼I hate slow cutting because it feels like FOREVERRRR but I know it will pay off😛🤘🏻this is why taking pictures and measurements is important - and keeping your end game in your mind🙏🏻😈be calculated not impulsive

Also when initially assessing your diet be really really honest! If you typically eat like an asshole admit it because it really works in your favor starting a cut😂💀🎉
  • who said recomp wasn’t a thing🤔almost 2 months of very strategic training and kinda sorta well executed nutrition 💀THE CRAZIEST DIFFERENCE TO ME IS MY WRIST and whole hand and forearm like woah you can actually tell I dropped some body fat - weight is about the same (if not slightly up on the right lmao), lifts are up (even past previous prs), measurements are down, and it’s barely the start 💪🏼🙌🏼I hate slow cutting because it feels like FOREVERRRR but I know it will pay off😛🤘🏻this is why taking pictures and measurements is important - and keeping your end game in your mind🙏🏻😈be calculated not impulsive

    Also when initially assessing your diet be really really honest! If you typically eat like an asshole admit it because it really works in your favor starting a cut😂💀🎉
  • 101 12 1 hour ago
  • Consistency is key in order to see results. @profitness_sheffield. Giving up is not an option for trainers.
  • Consistency is key in order to see results. @profitness_sheffield. Giving up is not an option for trainers.
  • 156 1 2 hours ago
  • Todays workout brought to you in preparation for the Hurricane Mud Run I am doing in a couple weeks. Upper body strength and cardio are my weakness. 
#everydayislegday #whynot

12 shoulder press 
12 burpees 
X4

12 hammer curls 
30 second high knee 
X4

12 tricep kickback 
30 second butt kicker
X4

12 Single arm row (R) 
12 Single arm row (L) 
12 squat hops 
X4

1 mile run 😵

You've got this babe! This workout, this day, this life! Its yours ❤
  • Todays workout brought to you in preparation for the Hurricane Mud Run I am doing in a couple weeks. Upper body strength and cardio are my weakness.
    #everydayislegday #whynot

    12 shoulder press
    12 burpees
    X4

    12 hammer curls
    30 second high knee
    X4

    12 tricep kickback
    30 second butt kicker
    X4

    12 Single arm row (R)
    12 Single arm row (L)
    12 squat hops
    X4

    1 mile run 😵

    You've got this babe! This workout, this day, this life! Its yours ❤
  • 29 4 2 hours ago
  • “In a recent study of 106 adults aged 65 to 75, researchers from the University of Jyväskylä in Finland tracked the effects of a 9-month period of supervised resistance training on inexperienced exercisers. 
Each participant was assigned it to a group that trained once a week, twice a week, three times a week, or not at all. Questionnaires and interviews were used at several points to gather information on exercise continuance, motivation, self efficacy and planning. 
Results reported in the ‘Scandinavian Journal of Medicine & Science in Sports’ showed that adults who took part in a resistance training intervention were, at the end of the study, more intrinsically motivated to continue exercising. 
One year later, nearly half of these participants were still training either once a week (22%) or twice a week (24%). The findings offer some evidence that a little guidance from a qualified fitness professional can eventually lead to a love (or at least enjoyment) of exercise.” — Article from American Fitness 2019 📰💪😊 Need some help from a qualified fitness pro? Let me know! I’d love to help you cultivate a love OR AT LEAST an enjoyment of exercise! Your body is capable of much more than you probably think it is! Let me prove it to ya! 💪😁🎉 #nasmcertified #nasmcpt #personaltraining #fitnessforall
  • “In a recent study of 106 adults aged 65 to 75, researchers from the University of Jyväskylä in Finland tracked the effects of a 9-month period of supervised resistance training on inexperienced exercisers.
    Each participant was assigned it to a group that trained once a week, twice a week, three times a week, or not at all. Questionnaires and interviews were used at several points to gather information on exercise continuance, motivation, self efficacy and planning.
    Results reported in the ‘Scandinavian Journal of Medicine & Science in Sports’ showed that adults who took part in a resistance training intervention were, at the end of the study, more intrinsically motivated to continue exercising.
    One year later, nearly half of these participants were still training either once a week (22%) or twice a week (24%). The findings offer some evidence that a little guidance from a qualified fitness professional can eventually lead to a love (or at least enjoyment) of exercise.” — Article from American Fitness 2019 📰💪😊 Need some help from a qualified fitness pro? Let me know! I’d love to help you cultivate a love OR AT LEAST an enjoyment of exercise! Your body is capable of much more than you probably think it is! Let me prove it to ya! 💪😁🎉 #nasmcertified #nasmcpt #personaltraining #fitnessforall
  • 23 1 2 hours ago
  • 👋🏼HELLO IG👋🏼
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Just here to give a little update! I’m feeling pretty good! It’s day two and I do have some pain but nothing too serious. Definitely some discomfort for sure. Feeling it more today than I did yesterday.
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I’m already ITCHING to be in the gym lol this is going to be a long process. In the meantime, we’re going for walks around the dining room table and doing some wall sits 😂 Also keeping my nutrition nice and tight. Low carb, moderate fat and high protein. I’m doing a FDOE on my story for what my food will look like for a while! Check it out!
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I’m so happy I went through with this. Most people would be like you’re crazy - - yes, I am. If you don’t know that by now you don’t know me very well 😂 - I also feel so confident - QUE SHANIA TWAIN I FEEL LIKE A WOMAN💃🏻🎶
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But seriously, I’m a firm believer in you doing you. Be yourself. If people don’t like it, f**k em 🤷🏻‍♀️You don’t need to explain to people why you do the things you do all the time.
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There’s my little update! It feels nice to have extra time for my IG fam☺️ Using this mini recovery vacay to reconnect with you guys! If anyone has any questions, just let me know!!!
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#breastimplants #breastaugmentationrecovery #breastaugmentation #nasm #nasmcertified #nasmcpt #personaltrainer #personaltraining #fitness #iifym #macros #bodybuilding #strengthtraining #weightlossmotivation #weightlosstransformation #iifymgirls #girlswholift #bedrecovery #diet #onlinecoach #fitnessmotivation #flexibledieting #workout #gym
  • 👋🏼HELLO IG👋🏼
    -
    Just here to give a little update! I’m feeling pretty good! It’s day two and I do have some pain but nothing too serious. Definitely some discomfort for sure. Feeling it more today than I did yesterday.
    -
    -
    I’m already ITCHING to be in the gym lol this is going to be a long process. In the meantime, we’re going for walks around the dining room table and doing some wall sits 😂 Also keeping my nutrition nice and tight. Low carb, moderate fat and high protein. I’m doing a FDOE on my story for what my food will look like for a while! Check it out!
    -
    -
    I’m so happy I went through with this. Most people would be like you’re crazy - - yes, I am. If you don’t know that by now you don’t know me very well 😂 - I also feel so confident - QUE SHANIA TWAIN I FEEL LIKE A WOMAN💃🏻🎶
    -
    -
    But seriously, I’m a firm believer in you doing you. Be yourself. If people don’t like it, f**k em 🤷🏻‍♀️You don’t need to explain to people why you do the things you do all the time.
    -
    There’s my little update! It feels nice to have extra time for my IG fam☺️ Using this mini recovery vacay to reconnect with you guys! If anyone has any questions, just let me know!!!
    -
    -
    -
    #breastimplants #breastaugmentationrecovery #breastaugmentation #nasm #nasmcertified #nasmcpt #personaltrainer #personaltraining #fitness #iifym #macros #bodybuilding #strengthtraining #weightlossmotivation #weightlosstransformation #iifymgirls #girlswholift #bedrecovery #diet #onlinecoach #fitnessmotivation #flexibledieting #workout #gym
  • 75 6 2 hours ago
  • I speak of this all the time. It absolutely starts with talent. Then comes the really important stuff. 💪❤️🙏😁
  • I speak of this all the time. It absolutely starts with talent. Then comes the really important stuff. 💪❤️🙏😁
  • 35 3 3 hours ago
  • ✔️1 mile run on the treadmill this morning ✔️1 mile+ walk on the beach ✔️4 mile run on the pavement 🔥🥵 ✔️1 mile walk for the cool down ✅ Replenish with the best BCAAs ever
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I have tried numerous supplements and @uniconutrition is my favorite. It was the first company I ever tried so I figured everything out there from other companies also tasted that good with a smooth consistency, but definitely not lol.  I always result back to my #firstlove , @uniconutrition . •
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BCAAs (branched-chain amino acids) are important because they help replenish our bodies which improves exercise performance.  Our bodies use amino acids to build proteins and proteins are the foundation of every cell, tissue and organ we have. There are 20 in all, but our bodies do not make the 9 essential amino acids.  These need to be obtained from our diet. Many of the foods now are not nutrient dense and do not provide us with what we need. BCAAs contain the three essential amino acids: leucine, isoleucine, and valine. •
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If you want to try some of these goodies my favorite flavors are blue frost, peach ring and galactic grape. •
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🖤Use Coupon Code “Nic386” for 20% off🖤
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#uniconutrition @uniconutrition #bcaas #love #run #hotaf #trainhard #fitness #play #gym #workout #cardio #athlete #fitbit #myfitnesspal #personaltrainer #nasm #goals #gainz #florida #brooksrunning  #ifyoucanruninthemiddleofthedayinfloridayoucanrunanytime
  • ✔️1 mile run on the treadmill this morning ✔️1 mile+ walk on the beach ✔️4 mile run on the pavement 🔥🥵 ✔️1 mile walk for the cool down ✅ Replenish with the best BCAAs ever




    I have tried numerous supplements and @uniconutrition is my favorite. It was the first company I ever tried so I figured everything out there from other companies also tasted that good with a smooth consistency, but definitely not lol. I always result back to my #firstlove , @uniconutrition . •


    BCAAs (branched-chain amino acids) are important because they help replenish our bodies which improves exercise performance. Our bodies use amino acids to build proteins and proteins are the foundation of every cell, tissue and organ we have. There are 20 in all, but our bodies do not make the 9 essential amino acids. These need to be obtained from our diet. Many of the foods now are not nutrient dense and do not provide us with what we need. BCAAs contain the three essential amino acids: leucine, isoleucine, and valine. •


    If you want to try some of these goodies my favorite flavors are blue frost, peach ring and galactic grape. •

    🖤Use Coupon Code “Nic386” for 20% off🖤



    #uniconutrition @uniconutrition #bcaas #love #run #hotaf #trainhard #fitness #play #gym #workout #cardio #athlete #fitbit #myfitnesspal #personaltrainer #nasm #goals #gainz #florida #brooksrunning #ifyoucanruninthemiddleofthedayinfloridayoucanrunanytime
  • 18 1 3 hours ago
  • Fun day of straight lifting in the sun! 😎 
Weight was feeling ok, need to fix a few issues with my form though. I'll be adding hang snatches and cleans to help with some of them. But every day we learn and we get better! *1st video is last set of snatches @ 75lbs. *2nd video is last set of cleans @ 85lbs.
  • Fun day of straight lifting in the sun! 😎
    Weight was feeling ok, need to fix a few issues with my form though. I'll be adding hang snatches and cleans to help with some of them. But every day we learn and we get better! *1st video is last set of snatches @ 75lbs. *2nd video is last set of cleans @ 85lbs.
  • 5 1 3 hours ago
  • Check out these bicep gains 💪🏼😋 about 1 year in between photos! .
—
Working hard to gain strength and look my best! Fitness has become such a priority for me and made me focus on my health. .
—
In the second picture, my weight is higher than the first, but I am more toned, have more muscle and feel so much better 💪🏼 I am so glad I stuck to my goals! —
Who wants to start their journey with me? I have a few spots open for online clients 💻 and only a few spots open for one on one personal training! So message me if you would like more information 💞 I would love to chat with you!
  • Check out these bicep gains 💪🏼😋 about 1 year in between photos! .

    Working hard to gain strength and look my best! Fitness has become such a priority for me and made me focus on my health. .

    In the second picture, my weight is higher than the first, but I am more toned, have more muscle and feel so much better 💪🏼 I am so glad I stuck to my goals! —
    Who wants to start their journey with me? I have a few spots open for online clients 💻 and only a few spots open for one on one personal training! So message me if you would like more information 💞 I would love to chat with you!
  • 364 74 3 hours ago
  • Caught @d1fitness07  in the Lab. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#compete #work #active #energy #strength #force  #build #fit #nike #grind #legs #vision  #fitness #workout #va #trainer #2019 #personaltrainer #nasm #757 #follow #train #endure #squats #explosive ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Caught @d1fitness07 in the Lab. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #compete #work #active #energy #strength #force #build #fit #nike #grind #legs #vision #fitness #workout #va #trainer #2019 #personaltrainer #nasm #757 #follow #train #endure #squats #explosive ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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