#GunnersGym

Instagram photos and videos

#gunnersgym#okinawa#fitnessmotivation#okinawajapan#fitness#fitspo#2bepicfn#powerlifting#renegaderegime#personaltrainer#benchpress#gymapparel#tanktops#athleticgear#gymattire#onlineshop#japan#athleticwear#sportsgear#doyouevenlift#exploreokinawa#kadenaairbase#campfoster#workoutclothes#athleticapparel#fit

Hashtags #GunnersGym for Instagram

SO PROUD😩😍 Shout out to my client @jamiekenn for this amazing 3 month progress! 🙌 Doesn’t she look great!? She’s down 10 pounds, fitting into her old clothes, and she’s gained her confidence back and is finally comfortable in her own skin again💗 All while exercising less than before and still getting to enjoy all of her favorite foods. Proper nutrition is so important! No restriction. No fad diets. No quick fixes. Just tracking her macros and fueling her body with food she loves and food that will make her FEEL & look her best! I am so blessed to be apart of her journey! My coaching means nothing if my clients don’t put in the work and follow through with the plan. I talk a lot about how important it is to trust the process and stay consistent and this is why🙌😍Keep it up Jamie👏You are unstoppable!!! @2bepic_fn


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Definitely cheated the last two but I’ve been out of the gym for a month let’s see you try 💪🏽💪🏽 #imback #80lbs #arms #gunnersgym #pump


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Most of the time I love eating healthy. But let me tell you..sometimes eating healthy can be HARD. Sometimes I just want to eat cookie dough all day😂 #issues🤦🏼‍♀️I’ve been struggling this week so I decided to prep all my meals for a couple days. Here’s two (almost) full days of eating 😋

1️⃣Oats with cinnamon, peanut butter, and stevia (not pictured: side of scrambled eggs)
2️⃣Quest Protein Bar
3️⃣Taco Bowl
4️⃣Apples with peanut butter, kiwi, and cucumbers
5️⃣Steak & pepper stir fry
6️⃣Greek Yogurt, blueberries, and honey

Have you ever considered meal prepping but your not sure the best and easiest way to go about doing it? I highly recommend listening to this podcast (swipe left!) So many good tips and tricks 🙌👍 Just download the Apple podcast app and then search for The Model Health Show and click on this episode.


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Never doing these again😂 I ended my workout with them yesterday...missed the box and ended up cutting my shin straight to the bone. On my tattoo😭😭😭😭 When it happened I couldn’t walk for a minute. I was just standing there focusing on my breathing and waiting for the pain to subside. I’m pretty stubborn when it comes to injuries and thought I was completely fine....then I lifted my leggings, expecting to see my shin swollen and bruised up, but instead I saw a literal hole in my tattoo uncovering my bone and tendons😳 That freaked me out! I started crying cause I was so worried about the tattoo😩 Dramatic, I know lol. That caught my husbands attention. He ran over and saw what I did, picked me up like a baby and ran me to the car to take me to the hospital. I ended up getting it cleaned out and stitched up, so fingers crossed it heals up good! I say I’m never going to do box jumps again.. but knowing me I’ll be back to doing them in a couple weeks🤦🏼‍♀️ I better put some shin guards in my bag just in case😂


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Training PR. #3weeksout where’s this #typhoon everyone’s expecting ? Did my own programming this time around, really happy with how it’s going. I do have a belt on. Really love my #fractionalplates #renegaderegime #girlswhopowerlift #strengthtraining #whydoyoutrain #nfq #gunnersgym #mccsokinawa #depthcheck #sbd #dowin #firstthere #powerliftingwomen #grinding #pr #barbell #thefriendlyswede #okinawa #typhoonseason #power #


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Gunna miss the homie @booms_aesthetics. Some of the last few gyms seshes. Lol I’ll probably see you again in some gym somewhere. #gunnersgym #oki #okinawa #japan #gym #gymlife💪 #djtwork #lit #boomsaesthetics


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I found this picture from two years ago already. I was working at #gunnersgym in #okinawa, I was mostly weight lifting and saw that pose on instagram so I wanted to give it a shot. My coworker Sayoko San and I had so much fun trying to take the picture. I miss these times, just feeling nostalgic. It’s crazy to think about all that happened in my life since then!⠀
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J’ai retrouvé cette photo prise il y a deux ans déjà. Je travaillais pour Gunners Gym à Okinawa, en général je soulevais plus des poids, mais j’avais vu cette pose sur Instagram et j’ai voulu essayer. Ma collègue Sayoko et moi même nous sommes éclatées à essayer de prendre la photo. Des moments qui me manquent... c’est dingue de penser à tous ce qu’il s’est passé dans ma vie depuis! ⠀
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#lifeinokinawa #yogalife #gymlife #goodmemories #nostalgic #yogagirl #loveyoga #weightlifting #okinawalife #gym #yogateacher #yogaexperience #fitgirl


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Not sure what we were laughing at, but I'm pretty sure we just embarrassed somebody on the gridiron judging by that trophy i'm holding 😎😎💪🏿💪🏿💪🏿 #goodtimes #sports #football #okinawa #gunnersgym #japan #okinawajapan #campfoster #marines #marinecorps #beasts #cantstopus


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Trying to build up my strength to get all the way to the top using just my arms!Feels so close but so far😂
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I figured I would do a little fitness journey update since I’ve been kinda MIA the past couple months. In April I made a post about how I was doing @christianguzmanfitness’s summer shredding challenge. Well yeah that didn’t go as planned 🙃 I was planning to track macros and do a slow sustainable cut for 90 days. Then about a month after the challenge started I went on vacation and shortly after that I had two of my best friends come to visit me in Okinawa! I definitely enjoyed myself these past few months and ate out and drank more than usual. My plan was to eat out but to still be mindful of my food choices and track the best I could. Didn’t follow through with that🙈 I actually did the opposite of a cut and gained 5-7 pounds. I felt pretty embarrassed that I announced I was doing the challenge then didn’t follow through. I was trying to figure out why I couldn’t stick to my plan and then it hit me that it all had to do with my “why.” The reasoning behind why I was doing the challenge. And honestly my why was to do it, just to do it... I did the challenge last year and had great results so I just figured I was going to do it again🤷‍♀️
But ultimately this doesn’t align with the why behind my fitness journey as a whole.
I want to be healthy and happy! And making all those memories with my friends are times I’ll never forget and cherish forever #memoriesovermacros🙌My New Years fitness resolutions were all goals that had to do with things I could actually DO, not ways I could change my physique and how I wanted body to look. I just want to FEEL my best and be strong AF. So I’m now finally back into my routine and doing just that!


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I’m telling y’all... he’s got my back!! Back day done and we’re finishing up with 15 mile cycle on orders of @dralyxulbrich!
#fitcouple #hegetsme #igotgoals #okiliving #gunnersgym #bikiniprep #firstbikinicompetition #iwilldothis #onedayatatime #alwaysloveyourself #cantgiveup #wontgiveup


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Kick started our Monday with a sweet #sweatsession 5 weeks down 👏🏾👏🏾#renegaderegime #gunnersgym #okinawa #mccs #bootcamp


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Here it is ladies! Science has proven that lifting weights actually helps you! Are you going to get “too big?” What is “too big?” Am I “too big?” This is 6 YEARS worth of work! And I’m STILL not as muscular as I’d like to be one day! I have women comment all the time on “how they wish their arms looked like mine...” But no one sees the work I put in day in and day out! Only the #gunnersgym #earlymorningcrew see it. It’s about being #healthy and about living the life you want. I still have a long #journey ahead of me, but I’m enjoying every minute of it! Need help getting there? Contact me at www.2bepicfn.com and let me help you get started. If you never start, you’ll always just be waging. Make your dreams a reality through proper exercise and nutrition programs! There are no limits! And please believe, unless you have an over-abundance of testosterone in your body, you won’t have to worry about getting “too big.” It takes 10 years of pure building to get to the level you see on some ladies at bodybuilding shows...and that’s naturally, no stimulants. So a 4, 8 or 12 month plan is simply going to set the foundation...and THAT’s what it’s all about! Let’s get started today!

#2bepicfn #2bepic #bodybuilder #lovewhatido #duespaid #iam1stphorm #iammybrand #passion #commitment #lifestyle #putinwork #liftweights #learn #nutrition #grind #consistency #healthylifestyle


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Tire workout from this morning💪 I’m gonna be honest it took everything in me to get to the gym. I have no motivation at all lately. Just discipline. No one is motivated 100% of the time and that’s okay. You just have to be willing to put in work when it’s not easy. -
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Save for later if your looking for a new workout!
#tireworkout #workoutvideo #workoutidea #gunnersgym #okinawa #2bepic #2bepicfn #team2bepic #strong #onlinepersonaltrainer #healthtips #fitnesstips #healthandfitness #strongisbeautiful #informativefitnessaccount #toptierworkout #toptiertuxbury


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Hi everyone❤️ I’ll start teaching on Foster tomorrow!!!
At Gunners gym every Thursday 11:30-12:30.

I hope to see some familiar faces😍🙏🏻 Have a great rest of the day😊

#yoga#vinyasa#vinyasayoga#Foster#CampFoster#Gunners#Gunnersgym#MCCS#Okinawa#chatan#japan


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Reflecting on today. What makes you happy? What you want, or what someone else wants? #renegaderegime #gunnersgym #girlswhopowerlift #wordsofwisdom #whydoyoutrain


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#wordsofwisdom Some Sunday motivation. Common sense, not everyone has it. #renegaderegime #gunnersgym #girlswhopowerlift #strength #okinawa #ipf #3whites


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Starts in 5 days, reserve your spot today! Contact health promotions for more details or email me at shobhanakhalasi@gmail.com


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🤗🤗!!! All the best to you and your future endeavors @yui.t66 🌺, you can and will accomplish all you put your mind to.
Keep that smile, you will be missed!
#okinawa #tillflorida #favoritesmoothiespot #smoothie #gunnersgym


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Thank you for coming to class tonight! #loveyourenergy #lovestudents #zumbafun #zumbafriends #gunnersgym #okiz


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Sign up now to secure your spot !
#renegaderegime #gunnersgym #campfoster


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I call this the “yoke squat” face. I thought I was good at squatting till I started using this bar. Humbled real quick. Worked up to 355 on it and almost died. 😂
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#squats #squat #legs #leg #legday #fit #fitness #fitfam #fitspo #progress #motivation #motivational #strong #strength #strongman #power #powerlifting #powerlifter #muscle #muscles #abs #gains #tattoo #tattoos #kadena #okinawajapan #okinawa #japan #gunnersgym #gunners


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Make a lifestyle change, get motivated and get healthy! Register by April 9th to secure your spot. Visit #gunnersgym or #campcourtney and get signed up. For more details DM me or call health promotions at 645-3910


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320# @ 123#bw


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6 week FitCamp starts April 16th, sign up at gunners gym on camp foster to secure your spot!


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Morning workout — 30 minutes cardio, 5x10 pull-up & dips, and 20 minutes of stretching ✅ #gunnersgym #gains #protein #limber #pullups #dips #stretching


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PR Deadlift of 315lbs x2 and my back is getting wider 💪👌 #deadlifts #backday #bicepday #weightlifting #gunnersgym #bet #goalreached


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Couldn't think of a better caption for this picture: "Corpsman Up-Devil Docs!"
🙏🏾 Blessed beyond measure and very thankful for @nadmik22 and @jay__mcd for sharing this moment with me. Huge thanks to the staff of #gunnersgym!
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God is the foundation for my day to day and seeing this up for the first time put a smile on my heart.
Representing the green/blue side Corpsman and encouraging consistency & self discipline to all❤️ #corpsmanup #devildoc #keepworking #bemorehuman #navy #motomoments #dontgiveuponyourself #represent #purposedriven #noonesperfect #progress #fitfam #supportsystem #family #militaryfitness #relentless #faithandfitness


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New record! I’m so happy! 9.5 (yes, I count halves😄) for neutral grip pull ups🙌 I’M SO CLOSE TO 10. I’ve been working so hard on my pull ups every week. Anytime I’m around a pull up bar, I do I few sets. I’m so consistent and when I’m not making visual progress it can be really discouraging... this just shows that #trustingtheprocess is everything. Don’t give up on your goals! Work hard, stay consistent, and be patient👌 The human body is truly so amazing and you are capable of more than you know!
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#trusttheprocess #pr #personalrecord #pullup #pullups #workoutvideo #informativefitnessaccount #sciencebasedfitness #selflove #onlinepersonaltrainer #work #strong #okinawa #gunnersgym #lestergym #okinawajapan


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Well today started out fine. I got up early and taught a session at the Marine Corps. Spin-a-thon. To my surprise my beautiful family was there to greet me after class, so we stayed for smoothies. It seemed like a good idea. It didn't occur to us that there'd be enough peanut butter residue in the cleaned blenders to trigger Archers allergy. When we took this photo we were just enjoying family time; we hadn't picked up on it yet, but looking at it now I can see he was already uncomfortable. Of course it didn't take long before it was clear what was happening. I'm grateful that we were down the street from the hospital, for a kind doctor whose calmness was exactly what I needed and for the medicine that's a magical cure for my sweet boy. Mostly though, we're grateful for Archer ❤️


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Okinawa yogis😊I’m subbing 8:15-9:30 yoga class on Foster tomorrow! Please come and practice with me😍🙏🏻I’d love to see some of my regulars too😘
See you tomorrow!! #yoga #vinyasayoga #Foster #campfoster #gunnersgym #okinawa #MCCS #Saturday #morningclass #japan


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#6Plates for a #TestDrive post injury recovery 😱🙌🏼💪🏼😆 #AintNoThang #BeastMode @kosuke_chinen 🏋🏻‍♂️ Love working out with this guy... Almost had a doubles PR at #315lbs lol 😂 #My3Plates #LookedLike135lbs #BabyWeights #FridayNightHappyHour #BigLittleBros #LegDay #GunnersGym #Okinawa #沖縄


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I used to really struggle with push ups. They are tough! Here’s some push up regressions to start with if you can’t quite do a push up yet. Start with the first exercise and once you get comfortable with it, progress to the next!
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1. WALL PUSH UP:
- Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart.
- Lean body forward and put your hands flat against the wall at shoulder height and shoulder-width apart. - Bend elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
- Slowly push yourself back until your arms are straight.
2. TABLE TOP PUSH UP:
- Start on all fours with your arms straight, your shoulders over your wrists, and your hips over your knees.
- Bend yours elbows and lower your upper body slowly to the ground.
- When your face gets close to the ground, press up with your arms and return to starting position.
3. KNEE PUSH UP:
- Place knees on the floor, hands below shoulders, and body in a neutral position.
- Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
- Pause and push back up to starting position.
4. INCLINE PUSH UP:
- Stand facing a study elevated platform. Place hands on edge of platform, slightly wider than shoulder width.
- Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
- Push body up until arms are extended.

5. PUSH UP:
- Begin in push up position as shown.
- Draw in navel and contract glutes
- Keeping pelvis in a neutral position, slowly lower body toward ground, by flexing elbows and retracting and depressing shoulder blades.
- Push back up to starting position, by extending elbows and contracting chest. Do no allow head to jut forward.


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Part two of my circuit workout yesterday. I was dying! Seriously..the struggle is real. I went home for christmas and pretty much took a break from #health🙄🤦🏼‍♀️ Anyone else feeling the same way? Feel free to message me and we can hold each other accountable and get back on track together😊
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Getting off track was not fully intentional. I mean, I was planning on indulging every once in a while and not stressing about it (cause #memoriesovermacros & I had to eat all my favorite stateside food that I’ve been missing for the past year lol.) but I went overboard.
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The first few days I was eating out🍟 & drinking🍻 more than usual but also making sure all my meals at home were filled with lots of vegetables. -
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Then I got the flu. Was in bed for four days straight and living off chicken soup and naps. Eventually my fever went away but I felt physically drained the rest of my trip. -
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The last couple weeks of me being home consisted of lots of fast food, power naps, more fast food, and drinking. And you’ll never guess what happened! I FELT LIKE COMPLETE SHIT. -
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So as always my main motivation/purpose for getting back on track is to FEEL my BEST. #Food and #exercise are the best medicine! -
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Also mindset is everything. If your struggling to “get a flat stomach” or “loose your love handles” etc… try switching your mindset to “being my happiest” or “having more energy.” -
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Physical results take TIME & CONSISTENCY and when your not getting the results you want when you want them it can be extremely discouraging and often leads to quitting. Trust me, I know. I struggled with this for years and years and always ended up blaming myself for not having self control or drive and would quit. -
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BUT, if your main focus is fueling your body with nutrient dense food and working out for those endorphins, the physique will follow. Trust the process! I know this is much easier said than done so if your struggling or don’t know where to start message me!


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Hate doing cardio🏃‍♀️🚶‍♀️🚴🏼‍♀️or trying to lose weight? Try this circuit! -
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Several studies have compared the effects of circuit weight training with traditional forms of cardiorespiratory exercise (treadmills, biking, jogging), in relation to energy expenditure, strength, and improving physical fitness. The following has been found:
‼️Circuit training results in higher post exercise metabolic rates as well as strength levels.
‼️Circuit training is just as beneficial as traditional forms of cardio for improving or contributing to improved fitness levels.
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This workout kicked my ass! Save& try it out and let me know how it goes!
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WARM UP CIRCUIT (2 rounds- rest until you catch your breath then repeat)
*Perform each exercise for 30-45 seconds back to back
1️⃣Jump Squats
2️⃣High Knees
3️⃣Burpees (modification if you can’t do push up burpees: Jump up> body all the way laying on the ground> jump/stand up as fast as you can)
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FULL BODY CIRCUIT:
1️⃣Farmers Walk
2️⃣KB push-ups (modification: wall push ups, push ups against raised surface)
3️⃣Farmers Walk
4️⃣KB squat with overhead press
5️⃣Farmers Walk
6️⃣ KB Romanian Deadlift
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🎵Make it Rain- Dextin


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Decided to do a video on my close grip today since @mparaoan motivated me to push the big boy weight as a little guy. 157 lbs is my body weight. #closegrip#benchpress#littleguys#filipinopower#filipino#gunnersgym#fitness#gainz#stillsmalltho#militarymuscle#lightweight


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It was a bench, squat, and deadlift day. Bench 150. Squat 225 and 245. Deadlift 340. Still need to work on form for all three. #bench #squat #deadlift #powerlifting #gymmotivation #fitnessmotivation #gunnersgym #workfuckingharder


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Finally got parallel with 225. #squats #legday #workoutmotivation #powerlifting #gunnersgym


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Finally got over my mental block🙌 I try these all the time but can never hop up with both hands. I was pretty sure I was strong enough to do it but I just haven't been able to figure it out🤔 plus I think I've been scared of falling even tho I'm not high up! -
Anyway right before I tried it out tonight I handed my husband my phone and jokingly asked if he would "film me fail at this real quick" -
He told me I better change my attitude about it or I wouldn't be able to do it. And so I changed my attitude and was able to do it!
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✨Whether you believe you can or you can't your right✨


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My fitness goals are constantly changing and evolving. I believe my body is capable of anything I set my mind to as long as I stay disciplined and put in the necessary work. This morning I decided that I want to be able to do muscle ups🙌 I tried doing one for the first time from a dead hang and failed miserably.. so I modified it a bit and ended my workout with this superset.


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Well, here we go. Guess it’s time to put one of my lifts to the test. 😅😅. This will be my first fitness competition, so wish me luck! Luckily it’s still a month out, so I still have time to #grind for #gainz 💪. #benchpresscompetition #benchpress #gym #gunnersgym #competition #powerlifting #lifting #needgains #heregoesnothin #healthandfitness #fitnesscompetition #fitness


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Benching over the weekend to put my name up on the board. I went from 315lbs to 330lbs to 350lbs. Over all I am happy about my lifts. They weren't the best but they are improving. I wore my Pug Life t-shirt because why not😂😂😂!!! Thank you for the spots @last_of_a_dying_breed89 and @joshvolskay37 . @jamesarcati had the video footage. #slingshotwristwraps some cheap ass clothes and #addidaswrestlingshoes #gunnersgym #strongmen #benchpress


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I remember when I was judged Senior year for going to school in gym attire all year around and then what ? ... I won #MVP #CrossCountry #LostBodyFat became #Healthier #ConfidenceBoost #Full180 #StudentAthlete And this, Moral Of The Story : People will chip their 2 cents in regardless. So choke their chirp with growth, dedication, and discipline 💪🏼 #stfu #DoYouEvenLift #NotAboutIt #ButIAm #NotReallyButReally 😈 #USMC #MarineCorps #GunnersGym #DonutsForBreakfast #Merica #FitFam #MrHyde #BlueRazz #BlenderBottle


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Back workout 👻
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🎵Another Day in Paradise- Quinn XCII


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These are my favorite kinda workouts. When I leave knowing I couldn't have pushed myself any harder. I remember a few months ago I could barley flip this tire once and now I loose count. I did three rounds of two different circuits then ended with a tire flip burnout. I have no clue how many times I flipped it.. I just went until I physically couldn't flip it anymore...and then flipped it some more.


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At 42 years young I'm realizing I've been lifting, pounding, sprinting, going balls to the wall and NOT taking time to really listen to my body, my soul and my mind.
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On Monday September 11 I'm beginning 3 Week Yoga Retreat to turn my focus inward, heal, repair and feel energized.
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Wouldn't it be awesome to do something that fills your cup and gives you confidence, strength and a feeling of gratitude?
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I have 10 spots available so I can focus on women who are serious about turning inward and working on making themselves important.
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Spots will go quick! Comment with an emoji to secure your spot!
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#pickupprogram #beachbodyondemand #beachbody #okinawa #okinawamarine #militaryspouse #yoga #breath #3weekyogaretreat #coredeforceinstructor #p90x #recovery #weightlossmotivation #personaltrainer #yomitan #kadena #campfoster #gunnersgym #toriibeach #breathe


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Snapchat saw it first 👻🤙🏻 it's a great feeling when your old PR of 220 is now your set of 10..#chunkybutfunky #projectliftordie #womenwithtattoos #okinawa #gunnersgym #stillgonnasendit #fluffy #roadto1000 #shaka #tattoo #snapchat


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Busiest week at work in a long time. Dead tired... but somehow managed to pull 335lbs (153kg) in 84F (29C) 💪🏼 #BabyWeights compared to my #LittleBIGBros but I'll take it 👌🏼😆 #Friyay #MyHappyHour #TGIF #Deadlift #RichisVictoryFace #Lol #GunnersGym #Okinawa #沖縄 @richi_liked_your_post @yoshuaandersson


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Getting it done one day at a time! #okinawa #gunnersgym #militarywomen #militarylife #gymlife


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