#evolveandadapt

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On the road to turn my heavy weight into my medium lifting weight! Today’s lifting was basically what I call infinity repping, doing as much as I can through 4 sets of each workout. For example for back On my first rep I would be able to get to 35 then the next rep 23, then 20, then 18. 15 second breaks when going to the next body part. Doing all this with a bad stomach ache, I almost threw up 3 times🤢😷. But I won’t let anything stop me from reaching my goals, neither should you!!💪🏽
1.) Back (wide grip lat pull down and seated row) 
2.)Chest
3.)Shoulders 
4.) Then I ended my day with a Mile and a half run🏃🏽‍♂️💨 keeping up my cardio a little until I get closer to the spartan and savage race🤘🏽 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #Motivation #Adapt #BackWorkout #HeavyWeightToMedium #JustTheStart #IWill #IWillEvolve #UnderArmour #BeUnstoppable #NoExcuses #DamnUCheatDay #StomachAche #JoinEvolution #TeamEvolve #SavageRace #SpartanRace 🤙🏽🐺

On the road to turn my heavy weight into my medium lifting weight! Today’s lifting was basically what I call infinity repping, doing as much as I can through 4 sets of each workout. For example for back On my first rep I would be able to get to 35 then the next rep 23, then 20, then 18. 15 second breaks when going to the next body part. Doing all this with a bad stomach ache, I almost threw up 3 times🤢. But I won’t let anything stop me from reaching my goals, neither should you!!🏽 1.) Back (wide grip lat pull down and seated row) 2.)Chest 3.)Shoulders 4.) Then I ended my day with a Mile and a half run🏽‍♂️ keeping up my cardio a little until I get closer to the spartan and savage race🤘🏽 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #Motivation #Adapt #BackWorkout #HeavyWeightToMedium #JustTheStart #IWill #IWillEvolve #UnderArmour #BeUnstoppable #NoExcuses #DamnUCheatDay #StomachAche #JoinEvolution #TeamEvolve #SavageRace #SpartanRace 🤙🏽 - 18 hours ago

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🔥@chasta.world GANG🔥

@chasta.world GANG - 2 days ago

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Rise to the occasion! You might be in some real deep shit right now, some unwanted muddy water, quick sand even. But remember it’s temporary, but only temporary as you let it be. Face it all straight up and rise. Never quit until you die and always believe in yourself that you can come out of the dark place your in and into the light, where your in a much better place than you thought you could be. Minor setback for a major come back!! Always remember that. Crush your demons, do whatever you need to do to get out of that muddy water, but first you have to stay positive and believe everything will get better because it will! Rise up, you’re stronger than you think 💪🏽 #RiseUp #Evolve #Adapt #EVOLVEANDADAPT #Motivation #WednesdayMotivation #TrainInsaneOrRemainTheSame #SpartanRace #MuddyWater #PositiveMentality #Positivity #BeAWolf #FaceYourDemons #CrushYourDemons #PushYourselfToNewHeights P.S. I will be doing another spartan race in October💪🏽, LETS EVOLVE!!

Rise to the occasion! You might be in some real deep shit right now, some unwanted muddy water, quick sand even. But remember it’s temporary, but only temporary as you let it be. Face it all straight up and rise. Never quit until you die and always believe in yourself that you can come out of the dark place your in and into the light, where your in a much better place than you thought you could be. Minor setback for a major come back!! Always remember that. Crush your demons, do whatever you need to do to get out of that muddy water, but first you have to stay positive and believe everything will get better because it will! Rise up, you’re stronger than you think 🏽 #RiseUp #Evolve #Adapt #EVOLVEANDADAPT #Motivation #WednesdayMotivation #TrainInsaneOrRemainTheSame #SpartanRace #MuddyWater #PositiveMentality #Positivity #BeAWolf #FaceYourDemons #CrushYourDemons #PushYourselfToNewHeights P.S. I will be doing another spartan race in October🏽, LETS EVOLVE!! - 4 days ago

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That preworkout does some DAMAGE, in a good way of course. It had me crazy amped while working out and hydrated, I definitely recommend you use it. Today I worked on Arms, Calf muscle, chest and I did a little v-line and shoulder workout. All doing extra sets and reps than normal, my new goal is to turn my heavy weights into my medium weights! Time to evolve even more, become stronger, have more endurance and become faster and tone up even more. That I will do, without a doubt! There’s no giving up and not reaching your goals when you train insane. Become one with that mentality. That’s who I am, that’s who you are! Prove it to yourself and give yourself goals and an end date to achieve them! I can’t even stop this, I won’t ever stop this. Let’s evolve together!🐛🦋 #Evolve #Evolution #EVOLVEANDADAPT #Adapt #Together #TakeItToTheNextLevel #TeamEvolve #TeamEvolution #Winners #Achievers #Legends #StrongMentalities #Goals #DeadLines #TrainInsaneOrRemainTheSame #DifferentBreed #BeAWolf #BelieveInYourself 🤙🏽🐺

That preworkout does some DAMAGE, in a good way of course. It had me crazy amped while working out and hydrated, I definitely recommend you use it. Today I worked on Arms, Calf muscle, chest and I did a little v-line and shoulder workout. All doing extra sets and reps than normal, my new goal is to turn my heavy weights into my medium weights! Time to evolve even more, become stronger, have more endurance and become faster and tone up even more. That I will do, without a doubt! There’s no giving up and not reaching your goals when you train insane. Become one with that mentality. That’s who I am, that’s who you are! Prove it to yourself and give yourself goals and an end date to achieve them! I can’t even stop this, I won’t ever stop this. Let’s evolve together!🦋 #Evolve #Evolution #EVOLVEANDADAPT #Adapt #Together #TakeItToTheNextLevel #TeamEvolve #TeamEvolution #Winners #Achievers #Legends #StrongMentalities #Goals #DeadLines #TrainInsaneOrRemainTheSame #DifferentBreed #BeAWolf #BelieveInYourself 🤙🏽 - 5 days ago

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Sorry it’s been a couple days! Birthday just passed so I’ve been crazy busy. But I got some new things from GNC and it’s time to try them out💪🏽😝
1. I got MHP (Maxium Human Performance) which is designed to give you a muscle pump like not other!
2. My favorite, Essential Amin.O. Energy, it’s designed to deliver essential amino acid obviously but also to give you muscle recovery, plus energy and focus 🧐
3. Beyond Raw Lit! Now I haven’t tried preworkout at all, today will be the first. I’ve been told lit is a lot better than C4 so let’s see! I feel like a little kid who just got so new toys, time to get to work and get 100% better than I was yesterday let’s go! 
#Evolve #EVOLVEANDADAPT #NewToys #BeAWolf #TrainInsaneOrRemainTheSame #Lit #BeyondRaw #AminoAcids #MHP #MuscleRecovery #Performance #100PercentBetter #Motivation #PersonalTrainer #GetAfterIt

Sorry it’s been a couple days! Birthday just passed so I’ve been crazy busy. But I got some new things from GNC and it’s time to try them out🏽 1. I got MHP (Maxium Human Performance) which is designed to give you a muscle pump like not other! 2. My favorite, Essential Amin.O. Energy, it’s designed to deliver essential amino acid obviously but also to give you muscle recovery, plus energy and focus 🧐 3. Beyond Raw Lit! Now I haven’t tried preworkout at all, today will be the first. I’ve been told lit is a lot better than C4 so let’s see! I feel like a little kid who just got so new toys, time to get to work and get 100% better than I was yesterday let’s go! #Evolve #EVOLVEANDADAPT #NewToys #BeAWolf #TrainInsaneOrRemainTheSame #Lit #BeyondRaw #AminoAcids #MHP #MuscleRecovery #Performance #100PercentBetter #Motivation #PersonalTrainer #GetAfterIt - 5 days ago

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Prepared for this and conquered it! It was difficult but fun as hell and there’s many more for me to conquer and I will! Glad I got to do this with you guys we killed it💪🏽😛 #IMASPARTAN #WeAreSpartans #IWill #ThisIsSparta #Evolve #TrainInsansOrRemainTheSame #EVOLVEANDADAPT #TrainingPaysOff #Conquer #Rise #ImTheFlash #Determination #NeverGiveUp

Prepared for this and conquered it! It was difficult but fun as hell and there’s many more for me to conquer and I will! Glad I got to do this with you guys we killed it🏽😛 #IMASPARTAN #WeAreSpartans #IWill #ThisIsSparta #Evolve #TrainInsansOrRemainTheSame #EVOLVEANDADAPT #TrainingPaysOff #Conquer #Rise #ImTheFlash #Determination #NeverGiveUp - 8 days ago

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Spartan race Saturday!!😝🤙🏽 im crazy amped to see how I’ll perform I literally have no idea how I’ll do but I know this new mask is helping me 10 fold! 
1.)I started with a 1 min run on 11.5 speed and then the same thing again with a 15 second break in between. 2.)I ran on 10speed for 5mins then started feeling pain in my back, did 3 sets of 10 with heavy weight to basically match that pain
3.) I went back on the tread mill and ran a 2mile on 9 speed
 4.)Then, the cherry on top I ran a 1.30min run on 13.5 speed doing ALL of this with my mask on to truly push my limits and I caught a cramp in my side less than half way through but pushed through it with everything in me, it was crazy painful but everytime you HAVE too face that brick wall of pain, that metal wall of mental doubt and like an unstoppable force YOU have to run through it like it was a damn gentle breeze. On the other side of those walls it’s nothing but satisfaction and a new, stronger you😌🏋🏽‍♂️ Tell yourself, I will do it, I will finish, I will become a better me! #IWill #Evolve #EVOLVEANDADAPT #Motivation #ABettedYou #Faster #SpartanRace #ImTheFlash #BeAWolf #PersonalTrainer #WillPower #UnderAmour #Unstoppable #Force #MentalToughNess #MentalStrengthIsKey #Cardio #CardioWorkOut #CardioStrength #Satisfaction

Spartan race Saturday!!🤙🏽 im crazy amped to see how I’ll perform I literally have no idea how I’ll do but I know this new mask is helping me 10 fold! 1.)I started with a 1 min run on 11.5 speed and then the same thing again with a 15 second break in between. 2.)I ran on 10speed for 5mins then started feeling pain in my back, did 3 sets of 10 with heavy weight to basically match that pain 3.) I went back on the tread mill and ran a 2mile on 9 speed 4.)Then, the cherry on top I ran a 1.30min run on 13.5 speed doing ALL of this with my mask on to truly push my limits and I caught a cramp in my side less than half way through but pushed through it with everything in me, it was crazy painful but everytime you HAVE too face that brick wall of pain, that metal wall of mental doubt and like an unstoppable force YOU have to run through it like it was a damn gentle breeze. On the other side of those walls it’s nothing but satisfaction and a new, stronger you🏋🏽‍♂️ Tell yourself, I will do it, I will finish, I will become a better me! #IWill #Evolve #EVOLVEANDADAPT #Motivation #ABettedYou #Faster #SpartanRace #ImTheFlash #BeAWolf #PersonalTrainer #WillPower #UnderAmour #Unstoppable #Force #MentalToughNess #MentalStrengthIsKey #Cardio #CardioWorkOut #CardioStrength #Satisfaction - 10 days ago

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Don’t let your mistakes and doubts weigh you down! Carry them with you, but carry them as motivation💪🏽 to not make those mistakes again, to be fueled by all the doubt that you see and hear. Those mistakes and doubts DO NOT define you. Don’t let it for one second! You are who you are show yourself that your greater, stronger, faster and more amazing then you could even imagine. Evolve and Fight on🤘🏽 #BeYou #BeAmazing #BeBetter #Motivation #DontDoubt #Greater #Stronger #Faster #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT #JustGettingStarted #FuelForYourMotivation #FueledUp #BeAWolf

Don’t let your mistakes and doubts weigh you down! Carry them with you, but carry them as motivation🏽 to not make those mistakes again, to be fueled by all the doubt that you see and hear. Those mistakes and doubts DO NOT define you. Don’t let it for one second! You are who you are show yourself that your greater, stronger, faster and more amazing then you could even imagine. Evolve and Fight on🤘🏽 #BeYou #BeAmazing #BeBetter #Motivation #DontDoubt #Greater #Stronger #Faster #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT #JustGettingStarted #FuelForYourMotivation #FueledUp #BeAWolf - 11 days ago

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GET YOUR TWO A DAYS IN WHENEVER YOU CAN, after work today I went straight to the gym as usual, worked on my abs and v-line like crazy then worked on my hamstrings and back 5 sets of 15 with medium weight! Then I had to leave to run some errands then I found out my mask came in! Got home and jumped on the treadmill with my mask almost immediately, I ran 10.0 speed for 5mins then knocked it up too 10.5 speed for another 5mins, took a 45 second break and then put the incline on 5.0 and put the speed up too 11.5  for 1.30mins then took another 45second break then knocked the speed up too 13.5 speed for a 5.0 incline hill run for 2 mins, after I even went on a cool down run around my neighborhood🤷🏽‍♂️ while doing all this, things got a little blind but I had to test my limits in this mask and I still didn’t get there, I can’t wait to train even more tomorrow.. I’m excited 😈😛 my mask has options to have it completely closed or completely open and anywhere in between! You know I chose the options to really push my limits, heart, and lungs and im glad I did. ITS THE FINAL COUNTDOWN TO THE SPARTAN RACE LETS GO!!! I got even ten times better with the mask today and I can feel it, it’s awesome and I encourage all of you to get one if you’re trying to increase your cardio!! #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #Motivation #Cardio #OwnTheNight #ImTheFlash #Incline #HillRuns #treadmillWorkout #Spartan #SpartanRace #DC #PreparingAndEvolving #CardioMask #UnderArmour #TwoADays  #Abs #VLine #Heart #Commitment #Patience

GET YOUR TWO A DAYS IN WHENEVER YOU CAN, after work today I went straight to the gym as usual, worked on my abs and v-line like crazy then worked on my hamstrings and back 5 sets of 15 with medium weight! Then I had to leave to run some errands then I found out my mask came in! Got home and jumped on the treadmill with my mask almost immediately, I ran 10.0 speed for 5mins then knocked it up too 10.5 speed for another 5mins, took a 45 second break and then put the incline on 5.0 and put the speed up too 11.5 for 1.30mins then took another 45second break then knocked the speed up too 13.5 speed for a 5.0 incline hill run for 2 mins, after I even went on a cool down run around my neighborhood🤷🏽‍♂️ while doing all this, things got a little blind but I had to test my limits in this mask and I still didn’t get there, I can’t wait to train even more tomorrow.. I’m excited 😈😛 my mask has options to have it completely closed or completely open and anywhere in between! You know I chose the options to really push my limits, heart, and lungs and im glad I did. ITS THE FINAL COUNTDOWN TO THE SPARTAN RACE LETS GO!!! I got even ten times better with the mask today and I can feel it, it’s awesome and I encourage all of you to get one if you’re trying to increase your cardio!! #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #Motivation #Cardio #OwnTheNight #ImTheFlash #Incline #HillRuns #treadmillWorkout #Spartan #SpartanRace #DC #PreparingAndEvolving #CardioMask #UnderArmour #TwoADays #Abs #VLine #Heart #Commitment #Patience - 13 days ago

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In my ELEMENT ⛰
.
@odr_mma

In my ELEMENT ⛰ . @odr_mma - 13 days ago

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Quick Cardio night! 
1. 5min run on 9.5 speed 
2. 2min sprint on 13.5 speed
3. 5 min run on 10.5 speed
No water, 45 second breaks in between. Quick cardio workout to end my good night🤘🏽as always, train insane 😛🤙🏽 #Evolve #EVOLVEANDADAPT #Cardio #TrainInsaneOrRemainTheSame #Speedy #Quick #OwnTheNight #BeAWolf #Goodnight

Quick Cardio night! 1. 5min run on 9.5 speed 2. 2min sprint on 13.5 speed 3. 5 min run on 10.5 speed No water, 45 second breaks in between. Quick cardio workout to end my good night🤘🏽as always, train insane 😛🤙🏽 #Evolve #EVOLVEANDADAPT #Cardio #TrainInsaneOrRemainTheSame #Speedy #Quick #OwnTheNight #BeAWolf #Goodnight - 14 days ago

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Working out personally does so much more than just helping me build muscle and become stronger! I NEVER want to sit around and be a couch Potato, I want to be busy every second of the day. I’m ALWAYS in a good mood and it transitions to other people throughout the day, making people smile and stay in a good mood which transitions to the next person. Positivity is really key!😌 Third i always want to eat healthy, after awhile unhealthy foods start to even look gross let alone taste like it. Working out does that plus so much more!! It’s really a great change of lifestyle and transforms you into a better person in my opinion. If you don’t workout please give it a try and you’ll see! Become a better you! Evolve🐛🦋 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #CrushIt #OwnTheNight #ABetterYou #Positivity #BeAWolf #StayStrong #Healthy #Transform #Transition

Working out personally does so much more than just helping me build muscle and become stronger! I NEVER want to sit around and be a couch Potato, I want to be busy every second of the day. I’m ALWAYS in a good mood and it transitions to other people throughout the day, making people smile and stay in a good mood which transitions to the next person. Positivity is really key! Third i always want to eat healthy, after awhile unhealthy foods start to even look gross let alone taste like it. Working out does that plus so much more!! It’s really a great change of lifestyle and transforms you into a better person in my opinion. If you don’t workout please give it a try and you’ll see! Become a better you! Evolve🦋 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #CrushIt #OwnTheNight #ABetterYou #Positivity #BeAWolf #StayStrong #Healthy #Transform #Transition - 14 days ago

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Turned my shorts into a diaper to show you my progress on my tiny legs😂 I’m honestly making so much progress, they’re so much stronger than they look. Today was cardio and a focus on an intense leg workout with some side work! 
1.)I did a 10min run on 9 speed, then went and worked on my calf muscles 4 sets of 30 reps with a 15 second break
2.) I went back to the treadmill and ran for 11mins on 9.5 speed, after I went on to work on my back muscles. I did this because I felt pain in my lower back after running so to fix that I worked endlessly on it with heavy weight 5 sets of 10 reps. Doing this ensures that tomorrow that spot will hurt a hell of a lot less by strengthening my lower back muscle it’ll be able to endure more.. PAIN AND GAIN!💪🏽
3.) I move onto my hamstrings and do heavy weight with that also 4sets of 15reps, and then my quadriceps and same with chest(but quick reps for endurance). Preparing for this spartan race next weekend, I’ll be working on cardio so much more and harder throughout the coming days, running, swimming etc.. time to get real insane! #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #TinyLegsBigHeart #Scar #LegDay #CardioDay #LegWorkout #CrawlOutTheGymDay #ThinkInsane #UglyKnees #RunForestRun #ImTheFlash #BeAWolf #Spartan #SpartanRace

Turned my shorts into a diaper to show you my progress on my tiny legs I’m honestly making so much progress, they’re so much stronger than they look. Today was cardio and a focus on an intense leg workout with some side work! 1.)I did a 10min run on 9 speed, then went and worked on my calf muscles 4 sets of 30 reps with a 15 second break 2.) I went back to the treadmill and ran for 11mins on 9.5 speed, after I went on to work on my back muscles. I did this because I felt pain in my lower back after running so to fix that I worked endlessly on it with heavy weight 5 sets of 10 reps. Doing this ensures that tomorrow that spot will hurt a hell of a lot less by strengthening my lower back muscle it’ll be able to endure more.. PAIN AND GAIN!🏽 3.) I move onto my hamstrings and do heavy weight with that also 4sets of 15reps, and then my quadriceps and same with chest(but quick reps for endurance). Preparing for this spartan race next weekend, I’ll be working on cardio so much more and harder throughout the coming days, running, swimming etc.. time to get real insane! #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #TinyLegsBigHeart #Scar #LegDay #CardioDay #LegWorkout #CrawlOutTheGymDay #ThinkInsane #UglyKnees #RunForestRun #ImTheFlash #BeAWolf #Spartan #SpartanRace - 16 days ago

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FEEDBACK, please anyone and everyone give me any type of feedback wether it’s questions or corrections, criticism, positive/negative feedback, reinforcement, etc..! Literally anything! I’m here to evolve in all ways possible let’s do this together! #WeAreEvolution #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #Motivation #FeedBack

FEEDBACK, please anyone and everyone give me any type of feedback wether it’s questions or corrections, criticism, positive/negative feedback, reinforcement, etc..! Literally anything! I’m here to evolve in all ways possible let’s do this together! #WeAreEvolution #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #Motivation #FeedBack - 18 days ago

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Stay positive! If you’re worried about change and that it isn’t coming fast enough you just have to be patient and keep working hard and continue to evolve! Always take before and after pictures for progress to help continue to motivate you💪🏽. Start at week 1 to week 3 to week 7 and compare your results, I guarantee you you’ll love what you see! Remember there is no progress when you aren’t working hard, putting the gym off to the next day and not having a plan and doubting yourself. So keep your head up and keep moving forward because patience and determination is key🗝  I believe in you!😌😌 Go get 100% better today than you were yesterday!!🤘🏽🏋🏽‍♂️ #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #Motivation #HardestWorkerInTheRoom #Patience #Key #Positivity #Progress #Results #BeAWolf

Stay positive! If you’re worried about change and that it isn’t coming fast enough you just have to be patient and keep working hard and continue to evolve! Always take before and after pictures for progress to help continue to motivate you🏽. Start at week 1 to week 3 to week 7 and compare your results, I guarantee you you’ll love what you see! Remember there is no progress when you aren’t working hard, putting the gym off to the next day and not having a plan and doubting yourself. So keep your head up and keep moving forward because patience and determination is key🗝 I believe in you! Go get 100% better today than you were yesterday!!🤘🏽🏋🏽‍♂️ #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #Motivation #HardestWorkerInTheRoom #Patience #Key #Positivity #Progress #Results #BeAWolf - 18 days ago

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I decided to make today Fire core day😭, focusing mainly on my abs using the ab machine with 20 pound weights on each side doing crunches and slowly coming down so I could really have the tension in my core, then doing 1 min planks (Regular, left side, right side) 3 sets of that and then doing what’s in the picture all the way to the far right to finish it off, when I tell you it’s the worst it really is😂 I was getting knots and everything but when it’s all said and done and over with I’m always satisfied that I did it and didn’t give up. I also worked out arms(biceps, triceps), and calf muscles doing all heavy weight 8sets of 10 reps 15 second breaks!😪 it was an exhausting burning great sensation honestly, I wanted to see where I was at and now I’m going to take it up a notch and evolve 🤙🏽 then I hit the treadmill for a 5 minute speed running. Always always make sure you’re not in the gym doing the same weight week in and week out, you’re working hard in there you’re easily getting stronger! Take it up a notch, even if it’s just 2.5, 5, 10 more pounds or even just one more rep or set than you usually do that’s alright! You’re getting better regardless, be proud of yourself and how far you’re coming and never ever give up! Don’t give in to defeat, the feeling of prospering is way too amazing to just let go!🤙🏽😌 So go get it and never give up continue to evolve!🐛🦋🏋🏽‍♂️ #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #NeverGiveUp #Abs #AbWorkout #Tension #Fitness #Motivation

I decided to make today Fire core day, focusing mainly on my abs using the ab machine with 20 pound weights on each side doing crunches and slowly coming down so I could really have the tension in my core, then doing 1 min planks (Regular, left side, right side) 3 sets of that and then doing what’s in the picture all the way to the far right to finish it off, when I tell you it’s the worst it really is I was getting knots and everything but when it’s all said and done and over with I’m always satisfied that I did it and didn’t give up. I also worked out arms(biceps, triceps), and calf muscles doing all heavy weight 8sets of 10 reps 15 second breaks! it was an exhausting burning great sensation honestly, I wanted to see where I was at and now I’m going to take it up a notch and evolve 🤙🏽 then I hit the treadmill for a 5 minute speed running. Always always make sure you’re not in the gym doing the same weight week in and week out, you’re working hard in there you’re easily getting stronger! Take it up a notch, even if it’s just 2.5, 5, 10 more pounds or even just one more rep or set than you usually do that’s alright! You’re getting better regardless, be proud of yourself and how far you’re coming and never ever give up! Don’t give in to defeat, the feeling of prospering is way too amazing to just let go!🤙🏽 So go get it and never give up continue to evolve!🦋🏋🏽‍♂️ #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #NeverGiveUp #Abs #AbWorkout #Tension #Fitness #Motivation - 20 days ago

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Go out and evolve today, be a wolf🐺💪🏽 Dont put off what you can get better with today, to tomorrow because then you could find yourself doing the same thing while each week, month, year passes. Go get up today and get better, with anything doesn’t even have to be the gym! But it starts by taking those first steps, they can be baby steps just make sure you take those positive steps that will make you a better you. I believe in you!😌 Now go believe in yourself 💪🏽🤙🏽 #SundayMotivation #SundayFunday #GoBig #BeTheBestYou #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf

Go out and evolve today, be a wolf🏽 Dont put off what you can get better with today, to tomorrow because then you could find yourself doing the same thing while each week, month, year passes. Go get up today and get better, with anything doesn’t even have to be the gym! But it starts by taking those first steps, they can be baby steps just make sure you take those positive steps that will make you a better you. I believe in you! Now go believe in yourself 🏽🤙🏽 #SundayMotivation #SundayFunday #GoBig #BeTheBestYou #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf - 21 days ago

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I think I’ve lost my mind😂😂 but that’s part of training insane, you have to be insane!! Do things that makes people look at you like your crazy 😨. That’s ok though, train train train train train your damn ass off until you can barely walk and have a breath to talk. Today was cardio day on steroids, in the video I explained exactly what I did! Don’t get me wrong this was no where near easy, I don’t want you guys thinking i’m invincible because I’m not, there we’re times when I got to the top and I was about to be done.. but I told myself mentally don’t you dare, let’s finish. So I did, and it’s the most intense most badass satisfying feeling when you complete an insane workout... goes to show you your body is capable of insane things. Now let’s gett better today and go get what your seeking and evolve you’re all capable of doing so!!😌 #CardioDay #Evolve #EVOLVEANDADAPT #StrongMentality #TrainInsaneOrRemainTheSame #BecomingASpartan #ImTheFlash #400 #Bleachers #BeInsane #BeAWolf

I think I’ve lost my mind but that’s part of training insane, you have to be insane!! Do things that makes people look at you like your crazy . That’s ok though, train train train train train your damn ass off until you can barely walk and have a breath to talk. Today was cardio day on steroids, in the video I explained exactly what I did! Don’t get me wrong this was no where near easy, I don’t want you guys thinking i’m invincible because I’m not, there we’re times when I got to the top and I was about to be done.. but I told myself mentally don’t you dare, let’s finish. So I did, and it’s the most intense most badass satisfying feeling when you complete an insane workout... goes to show you your body is capable of insane things. Now let’s gett better today and go get what your seeking and evolve you’re all capable of doing so!! #CardioDay #Evolve #EVOLVEANDADAPT #StrongMentality #TrainInsaneOrRemainTheSame #BecomingASpartan #ImTheFlash #400 #Bleachers #BeInsane #BeAWolf - 23 days ago

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Don’t sell yourself short, always finish. Tell yourself, ONE MORE! It’s a mental game and most of the time always will be, have the mental strength to tell your body you aren’t done yet and the rest will take care of itself!!🏋🏽‍♂️💪🏽 Trust me😌, today was arms, chest, and calf muscle day. I’m not happy with how my biceps are looking so I’m going to start working on those a whole lot more, evolving them to be stronger and larger in size💪🏽. What’re your goals for this week?! I’m starting to train a lot of people this month(June)! So please lmk ASAP if you want me to train you also so we can make a schedule! As always I appreciate all your love and support, my page, myself, and all of you are evolving in a great way because of you!😝😆🐛🦋 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #Training #Biceps #BeAWolf #OneMoreRep

Don’t sell yourself short, always finish. Tell yourself, ONE MORE! It’s a mental game and most of the time always will be, have the mental strength to tell your body you aren’t done yet and the rest will take care of itself!!🏋🏽‍♂️🏽 Trust me, today was arms, chest, and calf muscle day. I’m not happy with how my biceps are looking so I’m going to start working on those a whole lot more, evolving them to be stronger and larger in size🏽. What’re your goals for this week?! I’m starting to train a lot of people this month(June)! So please lmk ASAP if you want me to train you also so we can make a schedule! As always I appreciate all your love and support, my page, myself, and all of you are evolving in a great way because of you!🦋 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #Training #Biceps #BeAWolf #OneMoreRep - 24 days ago

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Training insane is exactly what it sounds like and all the things that come with it pain, sweat, blood, dizziness and more. That’s why you can’t forget to rest, relax and take care of your body! It’s really important, you can train insane all you want but without taking care of your body you’ll just tear it apart. That’s why after my intense workout today I took my time out to use the massage chair AND bed. It was well needed😆 keep training! Keep taking care of your body!!🤙🏽 #TrainInsaneOrRemainTheSame #Relaxation #Evolve #Massage #EVOLVEANDADAPT #BeAWolf  #BootyMassage 😂

Training insane is exactly what it sounds like and all the things that come with it pain, sweat, blood, dizziness and more. That’s why you can’t forget to rest, relax and take care of your body! It’s really important, you can train insane all you want but without taking care of your body you’ll just tear it apart. That’s why after my intense workout today I took my time out to use the massage chair AND bed. It was well needed keep training! Keep taking care of your body!!🤙🏽 #TrainInsaneOrRemainTheSame #Relaxation #Evolve #Massage #EVOLVEANDADAPT #BeAWolf #BootyMassage - 25 days ago

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Some Tuesday motivation for your gym soul, go be powerful🤙🏽 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #HardestWorkerInTheRoom #BeAWolf

Some Tuesday motivation for your gym soul, go be powerful🤙🏽 #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #HardestWorkerInTheRoom #BeAWolf - 26 days ago

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FACE EVERYTHING AND RISE👊🏽💪🏽 today was the day I crawled back to my car after today’s workout, lol it was literal hell. Today was cardio and very INTENSE leg workout day plus a little back and shoulders. I ran on the tread mill starting at 7.5 and throwing it up 1 point after every 5mins after I got to 15mins I punched it up too 11.5 and heard my heart ask me if I really wanted this to be my last day on earth😭 i of course ignored it,  felt my legs giving out but I pushed it out of me and evolved!🐺💪🏽 ran that speed for 1.30 and then did my 5 min cool down on 5speed. After that I got too my intense leg workout. Doing quads, and calf’s 6 VERY heavy sets of 10 reps with 10 second breaks. And then 3 sets of how much I could do with medium weight. It was hell, I even had to walk away from doing quads for a second and then come back. But that’s ok!! You won’t be 100% the first time, always come back, always finish. Then for back and shoulders I did 3 regulars sets of 15reps🏋🏽‍♂️ to finish the day off I did a 3min ER run 👹😵on the treadmill running 13speed. I call it that because that’s where I wanted to go when I was done. Preparing for this death race.. Spartan race** #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT #Spartan #BeAWolf #Rise #ER special shout out to my legs you guys look tiny but you’re actually strong as an ox🤙🏽💪🏽 #DoubtMe

FACE EVERYTHING AND RISE🏽🏽 today was the day I crawled back to my car after today’s workout, lol it was literal hell. Today was cardio and very INTENSE leg workout day plus a little back and shoulders. I ran on the tread mill starting at 7.5 and throwing it up 1 point after every 5mins after I got to 15mins I punched it up too 11.5 and heard my heart ask me if I really wanted this to be my last day on earth i of course ignored it, felt my legs giving out but I pushed it out of me and evolved!🏽 ran that speed for 1.30 and then did my 5 min cool down on 5speed. After that I got too my intense leg workout. Doing quads, and calf’s 6 VERY heavy sets of 10 reps with 10 second breaks. And then 3 sets of how much I could do with medium weight. It was hell, I even had to walk away from doing quads for a second and then come back. But that’s ok!! You won’t be 100% the first time, always come back, always finish. Then for back and shoulders I did 3 regulars sets of 15reps🏋🏽‍♂️ to finish the day off I did a 3min ER run on the treadmill running 13speed. I call it that because that’s where I wanted to go when I was done. Preparing for this death race.. Spartan race** #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT #Spartan #BeAWolf #Rise #ER special shout out to my legs you guys look tiny but you’re actually strong as an ox🤙🏽🏽 #DoubtMe - 28 days ago

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No matter what you have to do accomplish your goals, no matter the pain, embarrassment, the suffering. Remember what the end goal is!! I used to run to the gym every single night because I had no ride, no matter the weather light rain or pouring every day I still made sure I made it and that I was the hardest worker in the room. Do that! Do whatever it takes!!😌 the outcomes of accomplishing your goals and the feeling of doing it is out of this world. Today was what I call combo day doing a bunch of different workouts in one day, I did abs, triceps, biceps, forearm, and shoulders and chest all 6 sets of 15reps doing heavy weight but with 25 second breaks🤔 hurts and burns like hell but it’s always worth it, PAIN AND GAIN #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #Spartan #BeAWolf

No matter what you have to do accomplish your goals, no matter the pain, embarrassment, the suffering. Remember what the end goal is!! I used to run to the gym every single night because I had no ride, no matter the weather light rain or pouring every day I still made sure I made it and that I was the hardest worker in the room. Do that! Do whatever it takes!! the outcomes of accomplishing your goals and the feeling of doing it is out of this world. Today was what I call combo day doing a bunch of different workouts in one day, I did abs, triceps, biceps, forearm, and shoulders and chest all 6 sets of 15reps doing heavy weight but with 25 second breaks🤔 hurts and burns like hell but it’s always worth it, PAIN AND GAIN #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #Spartan #BeAWolf - 30 days ago

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Tried something new today with doing cardio! I wanted to see how my legs would feel after running for a good bit with a moderate speed and then every couple of mins knocking the speed up .5  secretly still working on my runners high!😛 Until I got too 10.5 then I gave myself a cool down at 4.5 for 1minute and then knocked it back up to 12.5 for 1min&30 for a speedy finish 💪🏽🏃🏽‍♂️💨 This is where I start, I’m hungry and speed is what I’m all about. Watch how much I evolve and how much more I can do next time! I’ll never quit 💪🏽 Before running I worked immensely on my calf muscle and soleus muscle (side of calf) 6 sets with the first two sets being very heavy slow reps of 12 and then 3 sets of medium weight pushing out 20 reps or more then my last set going back to heavy but pushing out 15. It’s killer!!! I know my calf muscles hate me right now 😧😅 but it’s alright after the pain passes they feel great! Feels like you can jump and give the moon a damn high five✋🏽🌕😂 Then I worked on chest and did the same exact things, they hate me too. Love hate relationship! But give it a try! Sorry about not posting much videos I’ll work on that no doubt! (Need a recording buddy😂) Hope you all have a wicked day/night and be safe! #Evolve #EvolveAndAdapt #TrainInsaneOrRemainTheSame #BeAWolf #TheFlash #SpeedOverAll #Cardio

Tried something new today with doing cardio! I wanted to see how my legs would feel after running for a good bit with a moderate speed and then every couple of mins knocking the speed up .5 secretly still working on my runners high!😛 Until I got too 10.5 then I gave myself a cool down at 4.5 for 1minute and then knocked it back up to 12.5 for 1min&30 for a speedy finish 🏽🏽‍♂️ This is where I start, I’m hungry and speed is what I’m all about. Watch how much I evolve and how much more I can do next time! I’ll never quit 🏽 Before running I worked immensely on my calf muscle and soleus muscle (side of calf) 6 sets with the first two sets being very heavy slow reps of 12 and then 3 sets of medium weight pushing out 20 reps or more then my last set going back to heavy but pushing out 15. It’s killer!!! I know my calf muscles hate me right now 😧 but it’s alright after the pain passes they feel great! Feels like you can jump and give the moon a damn high five🏽 Then I worked on chest and did the same exact things, they hate me too. Love hate relationship! But give it a try! Sorry about not posting much videos I’ll work on that no doubt! (Need a recording buddy) Hope you all have a wicked day/night and be safe! #Evolve #EvolveAndAdapt #TrainInsaneOrRemainTheSame #BeAWolf #TheFlash #SpeedOverAll #Cardio - 1 month ago

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Don’t be at war with yourself!!! I know it can be so hard to listen to your body sometimes, but be patient and hear it out. Let it show you what you’re capable of and it’s limits. Then smash through your limits👊🏽 and your body will repeat the cycle but on a whole stronger level!💪🏽 overcoming struggles you thought you never could🐛, but you can with hardass work, and determination you’ll evolve into someone you never thought was possible 🦋🦋🦋 don’t have a single quit in you. Own the damn night, ITS YOURS!🌕 So go evolve 🐺 #TrainInsaneOrRemainTheSame #ARMDAY #EVOLVEANDADAPT #BeAWolf #NotRabbitFood

Don’t be at war with yourself!!! I know it can be so hard to listen to your body sometimes, but be patient and hear it out. Let it show you what you’re capable of and it’s limits. Then smash through your limits🏽 and your body will repeat the cycle but on a whole stronger level!🏽 overcoming struggles you thought you never could, but you can with hardass work, and determination you’ll evolve into someone you never thought was possible 🦋🦋🦋 don’t have a single quit in you. Own the damn night, ITS YOURS! So go evolve #TrainInsaneOrRemainTheSame #ARMDAY #EVOLVEANDADAPT #BeAWolf #NotRabbitFood - 1 month ago

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Protein is a HUGE important part of your work out, it’s essential to your workout plan and diet! It helps you not only keep your muscle but of course build it too💪🏽 but you have to be careful consuming too much protein without doing the correct workouts or even working out enough! To much protein can make you gain weight in places you might not want to gain weight in😧🙅🏽‍♂️ so be careful and take the right amount🏋🏽‍♂️. With me I like to consume a good amount of protein every other day and it works for me, I can help you find your limit!🤟🏽 After doing my home workout I made my personal protein shake, 3 eggs, two large scoops of vanilla protein powder(32 grams of protein) and 4 cups worth of milk. I even tossed some dark chocolate granola chunks in there after the video. It’s delicious and works in every way 😌🥛. Give it a try! #Protein #Evolve #ProteinShake #EVOLVEANDADAPT

Protein is a HUGE important part of your work out, it’s essential to your workout plan and diet! It helps you not only keep your muscle but of course build it too🏽 but you have to be careful consuming too much protein without doing the correct workouts or even working out enough! To much protein can make you gain weight in places you might not want to gain weight in😧🏽‍♂️ so be careful and take the right amount🏋🏽‍♂️. With me I like to consume a good amount of protein every other day and it works for me, I can help you find your limit!🤟🏽 After doing my home workout I made my personal protein shake, 3 eggs, two large scoops of vanilla protein powder(32 grams of protein) and 4 cups worth of milk. I even tossed some dark chocolate granola chunks in there after the video. It’s delicious and works in every way 🥛. Give it a try! #Protein #Evolve #ProteinShake #EVOLVEANDADAPT - 1 month ago

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Cardio dayyyy, honestly more like death day😅🤕. Today was cardio and then I worked on abs and chest a little. Like I said running on the treadmill is extremely boring mentally, like you’re running and going no where. But that’s wrong! Your building your cardio immensely, but you can also lose it as quick too. What I do is I start off running 10.5 speed, for a couple minutes then I do a cool down on 7.5. Next I go up too 11.5 then cool down of 8.5. My third set I throw it up to 12.5 and that’s when I hit my “runners high” feels like I can go on forever you get to the point where it hurts perfectly a little less to drive on more and stronger than before!! Hit your “runners high” everyday! No matter what you’re doing, show yourself what you’re capable of then prove it to everyone else🏃🏽‍♂️💪🏽 I’m not even close to where I want to be and will be very soon, but I’m confident that I will break through my limits. If you need help on anything please feel free to ask!😌 #OwnTheNight #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf  #CardiooooDeathDay 🐺🐺🐺

Cardio dayyyy, honestly more like death day🤕. Today was cardio and then I worked on abs and chest a little. Like I said running on the treadmill is extremely boring mentally, like you’re running and going no where. But that’s wrong! Your building your cardio immensely, but you can also lose it as quick too. What I do is I start off running 10.5 speed, for a couple minutes then I do a cool down on 7.5. Next I go up too 11.5 then cool down of 8.5. My third set I throw it up to 12.5 and that’s when I hit my “runners high” feels like I can go on forever you get to the point where it hurts perfectly a little less to drive on more and stronger than before!! Hit your “runners high” everyday! No matter what you’re doing, show yourself what you’re capable of then prove it to everyone else🏽‍♂️🏽 I’m not even close to where I want to be and will be very soon, but I’m confident that I will break through my limits. If you need help on anything please feel free to ask! #OwnTheNight #Evolve #EVOLVEANDADAPT #TrainInsaneOrRemainTheSame #BeAWolf #CardiooooDeathDay - 1 month ago

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Satisfaction, in the beginning and during the workout you should look how I looked in the beginning, in the end, look how I do now. Satisfied. You got better today!! 100% better than you were 45 mins ago if you did exactly how I said. It’s easy. You want a day off, there it is. The next week on your “day off” you’ll be up to 4 sets of 15reps. Remember, that was just a beginner workout. Because you’re capable of doing so much more than you actually think, push yourself through the limits. Feel the fire and the pain. Burn through it and evolve, don’t ever doubt yourself. You’re amazing 🤙🏽🤺 so be it!!! P.s I actually left a lot of pull ups dealing with regular grip, close, and wide grip same with push ups. For unfortunately video space, but I’ll fix that. Do it right or you’re doing it wrong! As always, I appreciate your love and support ❤️🤙🏽 #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Satisfaction, in the beginning and during the workout you should look how I looked in the beginning, in the end, look how I do now. Satisfied. You got better today!! 100% better than you were 45 mins ago if you did exactly how I said. It’s easy. You want a day off, there it is. The next week on your “day off” you’ll be up to 4 sets of 15reps. Remember, that was just a beginner workout. Because you’re capable of doing so much more than you actually think, push yourself through the limits. Feel the fire and the pain. Burn through it and evolve, don’t ever doubt yourself. You’re amazing 🤙🏽🤺 so be it!!! P.s I actually left a lot of pull ups dealing with regular grip, close, and wide grip same with push ups. For unfortunately video space, but I’ll fix that. Do it right or you’re doing it wrong! As always, I appreciate your love and support ️🤙🏽 #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Arm and shoulder, super important! Do doubt the amount of flexibility you need in those muscles!! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Arm and shoulder, super important! Do doubt the amount of flexibility you need in those muscles!! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Off onto the focus of straight hamstring stretch! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Off onto the focus of straight hamstring stretch! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Calf muscle and partial hamstring stretch out, if you’re one of the people less flexible like me! No worries, you’ll get better and more flexible 😌 #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Calf muscle and partial hamstring stretch out, if you’re one of the people less flexible like me! No worries, you’ll get better and more flexible #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Then we move onto stretching, which isn’t even my strong suit, but I will get better at it, no doubt!!🤘🏽🤸🏽‍♂️ #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Then we move onto stretching, which isn’t even my strong suit, but I will get better at it, no doubt!!🤘🏽🤸🏽‍♂️ #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Wide grip push ups, same as the others, 3sets of 10reps. Keep pushing yourself. Don’t stop now, 5 second breaks! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Wide grip push ups, same as the others, 3sets of 10reps. Keep pushing yourself. Don’t stop now, 5 second breaks! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Then move onto push ups, 3 sets of 10 reps with a 5 second break time for the finally ⏱🏃🏽‍♂️ #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Then move onto push ups, 3 sets of 10 reps with a 5 second break time for the finally ⏱🏽‍♂️ #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Then work on abs, 3 sets of 10 reps. 10 second breaks. #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

Then work on abs, 3 sets of 10 reps. 10 second breaks. #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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IF you have this bar, or any bar to do pull ups on, start off with this. 3 sets of 10 reps! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

IF you have this bar, or any bar to do pull ups on, start off with this. 3 sets of 10 reps! #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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This is just the beginning #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

This is just the beginning #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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The following is a at home workout for you “I need a day off” kind of people. It only takes 45mins out your day! And if you do it right, you’ll have my face on☝🏽, or worse. There’s no days off, not for a second. Strive to be the most busiest person you know, the hardest motherloving worker in the room. You’re strong, push your damn limits. Hurt yourself, it’ll pass🤘🏽🏋🏽‍♂️ #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf

The following is a at home workout for you “I need a day off” kind of people. It only takes 45mins out your day! And if you do it right, you’ll have my face on🏽, or worse. There’s no days off, not for a second. Strive to be the most busiest person you know, the hardest motherloving worker in the room. You’re strong, push your damn limits. Hurt yourself, it’ll pass🤘🏽🏋🏽‍♂️ #TrainInsaneOrRemainTheSame #OwnTheNight #Evolve #EVOLVEANDADAPT #Satisfied #Spartan #BeAWolf - 1 month ago

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Monday funday, work your ass off so you can sleep good. I call it Monday funday because on mondays I work on my favorite body parts biceps, triceps, forearms, shoulders, chest, and calf. With all of those I like to do 4 heavy sets with slow reps of 12. Pure strength, concentration and control mixed in with a whole hell of a lot of pain. Then I do my version of 3sets of light reps(30)(25)(15) for each. If you aren’t leaving the gym hurting and satisfied you’re doing it wrong. Hope you had your version of your Monday funday done right!🤙🏽 P.s. I’ve posted my available training hours in my bio! #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT #BeAWolf #MondayFunday #OwnTheNight 🐺💪🏽

Monday funday, work your ass off so you can sleep good. I call it Monday funday because on mondays I work on my favorite body parts biceps, triceps, forearms, shoulders, chest, and calf. With all of those I like to do 4 heavy sets with slow reps of 12. Pure strength, concentration and control mixed in with a whole hell of a lot of pain. Then I do my version of 3sets of light reps(30)(25)(15) for each. If you aren’t leaving the gym hurting and satisfied you’re doing it wrong. Hope you had your version of your Monday funday done right!🤙🏽 P.s. I’ve posted my available training hours in my bio! #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT #BeAWolf #MondayFunday #OwnTheNight 🏽 - 1 month ago

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This is what I use before I workout, gets my muscles pumping and an awesome blood flow. It’s a great starter if you’re not sure what to start with and it works right away. It gives you hell of endurance and hydration! It helps if you start using it with pre workout which I’m going to start using next week. Find your drive and crush your goals.. then make your goals even harder, keep leveling up and becoming a better you!💪🏽🤘🏽
#Evolve #TrainInsaneOrRemainTheSame #EVOLVEANDADAPT #BeAWolf #OwnTheNight

This is what I use before I workout, gets my muscles pumping and an awesome blood flow. It’s a great starter if you’re not sure what to start with and it works right away. It gives you hell of endurance and hydration! It helps if you start using it with pre workout which I’m going to start using next week. Find your drive and crush your goals.. then make your goals even harder, keep leveling up and becoming a better you!🏽🤘🏽 #Evolve #TrainInsaneOrRemainTheSame #EVOLVEANDADAPT #BeAWolf #OwnTheNight - 1 month ago

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Pictures never do it justice. Today was a hard concentration on my forearms and calf muscles, then I worked on shoulders and arms. Feels like heaven mixed in with hell when you feel that burn and soreness all together but you just have to tell yourself mentally it’ll pass!💪🏽 keep fighting on, Scream, make the ugliest face in the world if you have to, to get that last rep. More is ALWAYS better than less. Do what you can and also do what you THINK you can’t. Get better today, tonight, tomorrow and every other day. As always no matter what, Evolve🤘🏽🐺 #OwnTheNight #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT 
P.s. go ahead and follow my snapchat for more @Phere_Me31 
As always I appreciate the love and support from you guys, you’re truly amazing. Hope you had a wicked day🤺🤙🏽🏋🏽‍♂️

Pictures never do it justice. Today was a hard concentration on my forearms and calf muscles, then I worked on shoulders and arms. Feels like heaven mixed in with hell when you feel that burn and soreness all together but you just have to tell yourself mentally it’ll pass!🏽 keep fighting on, Scream, make the ugliest face in the world if you have to, to get that last rep. More is ALWAYS better than less. Do what you can and also do what you THINK you can’t. Get better today, tonight, tomorrow and every other day. As always no matter what, Evolve🤘🏽 #OwnTheNight #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT P.s. go ahead and follow my snapchat for more @Phere_Me31 As always I appreciate the love and support from you guys, you’re truly amazing. Hope you had a wicked day🤺🤙🏽🏋🏽‍♂️ - 1 month ago

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Some turkey scrabble, eggs, cheese and butter with a whole lot of spinach with light seasoning just salt and pepper and a vanilla protein shake on the side😛. This is how I like to do it, light breakfast, if I even get a chance to eat it. Medium size lunch and a medium size dinner if not towards the lighter side if you’re going to bed right after. You don’t want it to sit with you overnight! Other than boneless chicken strips(not fried), eggs are a strong second of my favorite by getting in protein food wise. My favorites. Anyways, gym later. Running again today, then working on legs and shoulders. I’m preparing for something 😏🏃🏽‍♂️ @vaughnbreneman  Hope you’re all having a badass day🤙🏽 #Evolve #TrainInsaneOrRemainTheSame #EVOLVEANDADAPT #Spartan #ImTheFlash

Some turkey scrabble, eggs, cheese and butter with a whole lot of spinach with light seasoning just salt and pepper and a vanilla protein shake on the side😛. This is how I like to do it, light breakfast, if I even get a chance to eat it. Medium size lunch and a medium size dinner if not towards the lighter side if you’re going to bed right after. You don’t want it to sit with you overnight! Other than boneless chicken strips(not fried), eggs are a strong second of my favorite by getting in protein food wise. My favorites. Anyways, gym later. Running again today, then working on legs and shoulders. I’m preparing for something 🏽‍♂️ @vaughnbreneman Hope you’re all having a badass day🤙🏽 #Evolve #TrainInsaneOrRemainTheSame #EVOLVEANDADAPT #Spartan #ImTheFlash - 2 months ago

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As you can see on my face, I wasn’t crazy about the three eggs, but as promised 🤙🏽(I actually did it after my workout, which I originally meant to say anyway) today was a speed workout, as a guy who ran track and usually free runs.. running on a treadmill is the worst but I still manage to get the job done. After I focused on what hurt like my hamstrings and quads, then my abs and back. I then of course didn’t want to stop there and I went on to do a little of biceps and triceps. But that’s ok that’s one of things about training insane, doing more rather than less!!! Until you damn near can’t see straight, the results are unimaginable. Pain and gain. What have you been doing all day? Get up and get better! OWN THE NIGHT!💪🏽🐺🐺#TrainInsaneOrRemainTheSame #BeAWolf #Evolve #EVOLVEANDADAPT

As you can see on my face, I wasn’t crazy about the three eggs, but as promised 🤙🏽(I actually did it after my workout, which I originally meant to say anyway) today was a speed workout, as a guy who ran track and usually free runs.. running on a treadmill is the worst but I still manage to get the job done. After I focused on what hurt like my hamstrings and quads, then my abs and back. I then of course didn’t want to stop there and I went on to do a little of biceps and triceps. But that’s ok that’s one of things about training insane, doing more rather than less!!! Until you damn near can’t see straight, the results are unimaginable. Pain and gain. What have you been doing all day? Get up and get better! OWN THE NIGHT!🏽#TrainInsaneOrRemainTheSame #BeAWolf #Evolve #EVOLVEANDADAPT - 2 months ago

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This is damn well one of my favorite quotes. Be invincible! You can have a bad week, but the rest of your month can be damn near perfect, just know during that one bad week it’s not the end, it’s a minor setback for a major come back!🤘🏽🏋🏽‍♀️ Now to drink these three raw eggs  and hit the gym💪🏽 It’s speed day⚡️ with a focus on whatever hurts after I’m done running #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT  #HopeYouAllDidntForgetImTheFlash

This is damn well one of my favorite quotes. Be invincible! You can have a bad week, but the rest of your month can be damn near perfect, just know during that one bad week it’s not the end, it’s a minor setback for a major come back!🤘🏽🏋🏽‍♀️ Now to drink these three raw eggs and hit the gym🏽 It’s speed day️ with a focus on whatever hurts after I’m done running #TrainInsaneOrRemainTheSame #Evolve #EVOLVEANDADAPT #HopeYouAllDidntForgetImTheFlash - 2 months ago

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First picture is from February 7, 2017 I was 180. Second picture is from May 28th, 2017. The third is from today I’m 208. These post are strictly for motivation purposes. I’ve fought for this, overcoming my limits and telling my body I can do more, way more. And I’m not even where I want to be, not even close. But You can bet your ass I will get there. Theres nothing that can stop me but my mental. That’s all it is, tell yourself you can do 3 more, 10 more. Whether it’s steps, reps, laps, even hours at work, anything! The pain last so little compared to the outcome! The results will blow your mind and motivate you even more to get to where you want to be. Burst through your limits and break it. Climb that mountain, or run straight through it because you’re damn well capable of doing so. Do what they think you can’t and prove them wrong! You can do the impossible now go out and do it, get better!!💪🏽🏋🏽‍♂️ This is just the start. All love for you guys❤️🤙🏽
#TrainInsaneOrRemainTheSame #Evolve #Adapt #EVOLVEANDADAPT

First picture is from February 7, 2017 I was 180. Second picture is from May 28th, 2017. The third is from today I’m 208. These post are strictly for motivation purposes. I’ve fought for this, overcoming my limits and telling my body I can do more, way more. And I’m not even where I want to be, not even close. But You can bet your ass I will get there. Theres nothing that can stop me but my mental. That’s all it is, tell yourself you can do 3 more, 10 more. Whether it’s steps, reps, laps, even hours at work, anything! The pain last so little compared to the outcome! The results will blow your mind and motivate you even more to get to where you want to be. Burst through your limits and break it. Climb that mountain, or run straight through it because you’re damn well capable of doing so. Do what they think you can’t and prove them wrong! You can do the impossible now go out and do it, get better!!🏽🏋🏽‍♂️ This is just the start. All love for you guys️🤙🏽 #TrainInsaneOrRemainTheSame #Evolve #Adapt #EVOLVEANDADAPT - 2 months ago

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#usewhatyougo fella #evolveandadapt #evolution #turninganegativeintoapositive #theonlyway #thedrillaway 😂😂😂😂 #shitwedo

#usewhatyougo fella #evolveandadapt #evolution #turninganegativeintoapositive #theonlyway #thedrillaway #shitwedo - 2 months ago

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#evolveandadapt

#evolveandadapt - 3 months ago

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@berkleecollege here I come to lay down some wisdom from my over 25 years of artist management. Can’t wait to get back to my roots. #evolveandadapt #artistmanager #artistmanagement @primarywave powered by partnership

@berkleecollege here I come to lay down some wisdom from my over 25 years of artist management. Can’t wait to get back to my roots. #evolveandadapt #artistmanager #artistmanagement @primarywave powered by partnership - 3 months ago

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#Repost if you’re not happy w where you’re at but you’re “comfortable” then you have to break out of that zone! Don’t be afraid to fail or take risks! Sometimes we may grow fear or doubts from assuming something we THINK is going to happen, when reality might give us the opposite, but we will never truly know until we DO it! Safe moves all the time is dangerous, bad habits or behaviors could stunt your growth! You’ll never know your potential if you don’t PUSH yourself! Continue to challenge yourself everyday for you are 1 of 1! Make it the most w what you got and the rest will manifest!💸🇺🇸🔥🙌🏾➕🙏🏾👁👑 #BreakTheCycle  #KeepGrowing #MoveForward #EvolveAndAdapt #GottaStayDreamin #TheAmericanDream #SlavesToKings #GrandLife #LiveGrand #ProductiveCulture #StayProductive

#Repost if you’re not happy w where you’re at but you’re “comfortable” then you have to break out of that zone! Don’t be afraid to fail or take risks! Sometimes we may grow fear or doubts from assuming something we THINK is going to happen, when reality might give us the opposite, but we will never truly know until we DO it! Safe moves all the time is dangerous, bad habits or behaviors could stunt your growth! You’ll never know your potential if you don’t PUSH yourself! Continue to challenge yourself everyday for you are 1 of 1! Make it the most w what you got and the rest will manifest!🏾🏾👁 #BreakTheCycle #KeepGrowing #MoveForward #EvolveAndAdapt #GottaStayDreamin #TheAmericanDream #SlavesToKings #GrandLife #LiveGrand #ProductiveCulture #StayProductive - 3 months ago

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Big world, big dreams 🌌

Big world, big dreams - 4 months ago

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🎯THE TRUTH ABOUT STUDIES🎯
Have you heard that new study that says __ is good/bad for you? 🙉
I bet you've heard that sentence, or said it yourself. ✅
Years ago I had a blood test that said my cholesterol was high. 🙉💯
Little did I know that hearing this information was going to propel me towards years of reading, research, study, experimentation and a passion for fitness and health.💥
Some folks might not care to actually read the study, I get that. 👍
But for those of you inquiring minds like me, there's a whole world of info you can find with the power of the internet. 💥
From the headline to the finer points of an article.. down the rabbit hole to the actual study itself.. then all the other questions I outlined in the photo... who funded it? 💰💰
Who participated? 
How long? 
How was it controlled? 
What were the variables? 
Were there counter-studies? 
Who benefits from the study? 
There's much more to it than meets the eye. 👀
So next time someone tells you they heard about a study that proves__.... ask some of these questions??? #intheknow #studies📚 #research #empoweryourmind #getafterit #fitness #health #healthhabits #informationoverload #mindset #mindfulness #mentalstrength #openmind #learnandshare #evolveandadapt #dontbelieveeverythinguhear #strengthessentials716 #nutrition #nutritionstudies #fitnessresearch #healthstudies

THE TRUTH ABOUT STUDIES Have you heard that new study that says __ is good/bad for you? I bet you've heard that sentence, or said it yourself. Years ago I had a blood test that said my cholesterol was high. Little did I know that hearing this information was going to propel me towards years of reading, research, study, experimentation and a passion for fitness and health. Some folks might not care to actually read the study, I get that. But for those of you inquiring minds like me, there's a whole world of info you can find with the power of the internet. From the headline to the finer points of an article.. down the rabbit hole to the actual study itself.. then all the other questions I outlined in the photo... who funded it? Who participated? How long? How was it controlled? What were the variables? Were there counter-studies? Who benefits from the study? There's much more to it than meets the eye. So next time someone tells you they heard about a study that proves__.... ask some of these questions??? #intheknow #studies #research #empoweryourmind #getafterit #fitness #health #healthhabits #informationoverload #mindset #mindfulness #mentalstrength #openmind #learnandshare #evolveandadapt #dontbelieveeverythinguhear #strengthessentials716 #nutrition #nutritionstudies #fitnessresearch #healthstudies - 4 months ago

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@daddy_bonez said some parts of your training you have to be present and thinking about everything and every muscular contraction and other parts of your training you just need to get after it and lift some weights to make your body adapt. Here is 315 x5 front squats, no think just making my body evoke and adapt!! #evolveandadapt #MASS #MASS2 #tampaprimalstrength #crossfithydepark #whatareyoubecoming #onlineprogramming #facetimetraining

@daddy_bonez said some parts of your training you have to be present and thinking about everything and every muscular contraction and other parts of your training you just need to get after it and lift some weights to make your body adapt. Here is 315 x5 front squats, no think just making my body evoke and adapt!! #evolveandadapt #MASS #MASS2 #tampaprimalstrength #crossfithydepark #whatareyoubecoming #onlineprogramming #facetimetraining - 4 months ago

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Always on guard 😎🤼‍♂️

Always on guard 😎🤼‍♂️ - 4 months ago

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#ilovefoodtoomuch 😔😂

#ilovefoodtoomuch - 5 months ago

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🤼‍♂️🤼‍♂️🤼‍♂️

🤼‍♂️🤼‍♂️🤼‍♂️ - 5 months ago

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Remember this? #ufc220 😱 @razakjudo is a beast!!

Remember this? #ufc220 @razakjudo is a beast!! - 5 months ago

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Keep on pushin the limits ✨ ✨

Keep on pushin the limits - 5 months ago

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👥💪🏻☝️

👥🏻️ - 6 months ago

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#evolveandadapt #timeformykidstoshine #onelifeliveit

#evolveandadapt #timeformykidstoshine #onelifeliveit - 7 months ago

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Both virtual and augmented reality are shifting the healthcare landscape. These innovations are allowing doctors and other healthcare professionals to gain realistic experience - without ever putting patients at risk. Studies have even shown that virtual reality can be used to minimise pain and to assist with physical therapy. Now that these cutting edge forms of tech have gripped healthcare, we can't wait to see what's next! #healthcare #AR #VR #MR #augmentedreality #virtualreality #futureisnow #savinglives #evolveandadapt

Both virtual and augmented reality are shifting the healthcare landscape. These innovations are allowing doctors and other healthcare professionals to gain realistic experience - without ever putting patients at risk. Studies have even shown that virtual reality can be used to minimise pain and to assist with physical therapy. Now that these cutting edge forms of tech have gripped healthcare, we can't wait to see what's next! #healthcare #AR #VR #MR #augmentedreality #virtualreality #futureisnow #savinglives #evolveandadapt - 7 months ago

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#evolveandadapt 💞

#evolveandadapt - 10 months ago

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#darkandstormy on the rocks! 🥃

#darkandstormy on the rocks! 🥃 - 10 months ago

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#evolveandadapt #bigbluntspussy #pressureworld #brokeniggassayimhating #iaintheardnobodysaystop #idontknownothingelse #prettiestbirdinthecity #littlefish #laughingatyoufukniggas #workforwho #nevabeenaworker #staygeeked #staysukafree #famovaeverything

#evolveandadapt #bigbluntspussy #pressureworld #brokeniggassayimhating #iaintheardnobodysaystop #idontknownothingelse #prettiestbirdinthecity #littlefish #laughingatyoufukniggas #workforwho #nevabeenaworker #staygeeked #staysukafree #famovaeverything - 12 months ago

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Throwback 2 years ago. Marrianna loves coming to the beach with me. Always eager to come on the canoe. I was getting ready to go time out and she wanted to go too. Grabbed my paddle and came to the water. #throwback #tbt #mygirl #memories #waterbaby #beachbaby #paddlelife #culturaltraditions #inherentrights #peopleofthesea #Lummi #xwlemi #coastsalish #evolveandadapt #schelangen #wayoflife #ourancestorsarewatching #proudmama #thatsmile #justlikeherdaddy #canoeing #canoers #gillespie #lilpaddler

Throwback 2 years ago. Marrianna loves coming to the beach with me. Always eager to come on the canoe. I was getting ready to go time out and she wanted to go too. Grabbed my paddle and came to the water. #throwback #tbt #mygirl #memories #waterbaby #beachbaby #paddlelife #culturaltraditions #inherentrights #peopleofthesea #Lummi #xwlemi #coastsalish #evolveandadapt #schelangen #wayoflife #ourancestorsarewatching #proudmama #thatsmile #justlikeherdaddy #canoeing #canoers #gillespie #lilpaddler - 1 year ago

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I am teaching the 6:30pm Hot 90 tonight at @opendoorraleigh.  I am going to end class with some sweet roll patterns that may feel like abdominal work. 
Okay,it's definitely going to feel like abdominal work. But it'll be really really good for your spine and breath function, too. Because, life. 
#rollpatterns #crossbody #obliquesandpecs #regresstoprogress #breathe #rethinkinghotyoga #yogaadulting #evolveandadapt

I am teaching the 6:30pm Hot 90 tonight at @opendoorraleigh. I am going to end class with some sweet roll patterns that may feel like abdominal work. Okay,it's definitely going to feel like abdominal work. But it'll be really really good for your spine and breath function, too. Because, life. #rollpatterns #crossbody #obliquesandpecs #regresstoprogress #breathe #rethinkinghotyoga #yogaadulting #evolveandadapt - 1 year ago

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No days are ever exactly the same...so why not change with it 💡 #DareToBeDifferent #DareToBeGreat #BeDifferent #DestinedForChange #DestinedForGreatness #EvolveAndAdapt #MakeEverydayAGreatDay #ItsLevelsToThis #LetMeBeGreat

No days are ever exactly the same...so why not change with it #DareToBeDifferent #DareToBeGreat #BeDifferent #DestinedForChange #DestinedForGreatness #EvolveAndAdapt #MakeEverydayAGreatDay #ItsLevelsToThis #LetMeBeGreat - 2 years ago

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Lesson # 81-dispatching the bouncer #crickettraining #thirst #evolveandadapt

Lesson # 81-dispatching the bouncer #crickettraining #thirst #evolveandadapt - 2 years ago

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Workout/Shower/Power Nap: ALL DUNZO. meow, time to head back to work 💃🏼💪🏻😜
#postworkout #postworkoutselfie #swolfie #postpump #humpday #fit #fitness #fitspiration #workinprogress #evolveandadapt #blondie #follow #like #mirin #muscular #muscle #cpt #personaltrainer #sftrainer #gaynz #gains #physique #aesthetic

Workout/Shower/Power Nap: ALL DUNZO. meow, time to head back to work 🏼🏻 #postworkout #postworkoutselfie #swolfie #postpump #humpday #fit #fitness #fitspiration #workinprogress #evolveandadapt #blondie #follow #like #mirin #muscular #muscle #cpt #personaltrainer #sftrainer #gaynz #gains #physique #aesthetic - 2 years ago

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That's just the way it is, things will never be the same 
#evolveandadapt #hamburg

That's just the way it is, things will never be the same #evolveandadapt #hamburg - 2 years ago

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This time last year my boy/brother @_giovanni_gonzalez and @most_aesthetics released their first black stringers. This time last year I weighed in a lot heavier then I looked. Moral of the story is you must overcome and adapt in order to survive. Straight #transformationtuesday. I can not thank my boy enough for always supplying me with the best gear. 
#mostaesthetics 
#GETSHREDDEDORDIEMIRIN
#transformationtuesday 
#evolveandadapt
#bouldershoulders

This time last year my boy/brother @_giovanni_gonzalez and @most_aesthetics released their first black stringers. This time last year I weighed in a lot heavier then I looked. Moral of the story is you must overcome and adapt in order to survive. Straight #transformationtuesday . I can not thank my boy enough for always supplying me with the best gear. #mostaesthetics #GETSHREDDEDORDIEMIRIN #transformationtuesday #evolveandadapt #bouldershoulders - 2 years ago

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This is supposed to help slow the stretching of the plants.  Super expensive so let's hope it works.  Either way I've herd nothing but good things about this product. #bananaberryfarms #cannabiscommunity #evolveandadapt

This is supposed to help slow the stretching of the plants. Super expensive so let's hope it works. Either way I've herd nothing but good things about this product. #bananaberryfarms #cannabiscommunity #evolveandadapt - 2 years ago

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So added a new movement in my arsenal saw this on one elitefts training logs so I'd figure I'd give it a go, read learned what's the point of it so after some heavy deads (conventionals) added this as a accessory 4x6 hook grips I like em @primal_nutrition #deads #havingfun #deadlifts #funstuff #hardwork #primalarmy #Powerlifter #primalstrong #primalnutrition #lafitness #cherryhillnj #animal #bodybuilding #buildthestrength #doingnewthings #evolveandadapt #rpsbound #positivemuscle #lightbabyweights

So added a new movement in my arsenal saw this on one elitefts training logs so I'd figure I'd give it a go, read learned what's the point of it so after some heavy deads (conventionals) added this as a accessory 4x6 hook grips I like em @primal_nutrition #deads #havingfun #deadlifts #funstuff #hardwork #primalarmy #Powerlifter #primalstrong #primalnutrition #lafitness #cherryhillnj #animal #bodybuilding #buildthestrength #doingnewthings #evolveandadapt #rpsbound #positivemuscle #lightbabyweights - 2 years ago

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