#RaleighFitness

Instagram photos and videos

#raleighfitness#fitness#boxing#raleigh#workout#fitnessmotivation#motivation#durhamfitness#weightlose#bjj#raleighnc#durham#raleightrainer#strongfirst#makethecityfit#mma#strengthtraining#kickboxing#pop15#bodybuilding#downtownraleigh#progress#conquereverything#tapoutfitnessraleigh#fitnessmodel#briercreek

Hashtags #RaleighFitness for Instagram

Wishing I was in Miami sunshine instead of these cold temps 🥶 Come warm it up in the studio 🔥@cyclebar_northhillsraleigh •Tuesday 7pm
•Saturday 10:30am 90’s Hits
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p.s. stay tuned for exciting news about FREE rides next week!


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Reform Day 1 ✔️


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i mean...are you even surprised when i post a pic at CycleBar😂
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on the real though: rider appreciation week is happening NEXT WEEK! perfect time to take class from me if you haven’t already🙃lots of theme rides, food, and giveaways for ya at @cyclebar_briercreek from 11/19-11/23!
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tag a pal who needs to meet you on the bike!!🚲
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#cyclebar #raleigh #fitness #raleighfitness #workout #cardio #cardiobunny #cycling #fitnessmodel #indoorcycling #team38 #invarley #lululemon


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USING HIIT FOR FAT-LOSS AND MUSCLE LOSS PREVENTION DURING A CUT
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What are your thoughts?


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After some recovery time and self reflection, I am finally ready to give my thoughts and express my feelings about the first ever Burn Athlete Games.

This past weekend was.....humbling, to say the least. I was surrounded by the top 2% of Burn Trainers from around the country. Intimidating doesn’t even begin to express how I felt going into this weekend, but I was also nervously excited to meet some of these @burnbootcamp “celebrities.” I was incredibly honored to earn a spot in the finals and compete against these amazing athletes! I couldn’t believe I was one of them! My goal when signing up for the Athlete Games was to just make it...make it to Charlotte. Become a “Burn Athlete.” If I made it, whatever came next, was icing on the cake.

Well, I DID make it and round 1 came and went. I was pleased with my performance. 100 Full Burpees is NO JOKE! But I was proud of my form, proud that my body did what I had trained for, and so proud that I finished with a great time (much faster than I predicted). It was grueling but I made it. One down... Then came round 2 - “The 200”. I’m sure you’ve seen the live videos...I started out strong, and then....my body just couldn’t keep up. Everything started failing out. My anxiety started raising, I was nauseous, my whole back and hamstrings just stopped functioning. I was frustrated, exhausted and annoyed. I wanted to quit. I thought about it. And then I thought about it again. And again. But...I didn’t quit. I kept at it. Some times even one rep at a time. Finally, I got there. I finished. It was ugly. It was gut-wrenching.....It was so. incredibly. humbling.

I struggled to find peace that night. To put it bluntly, I was embarrassed. All the self-doubt and negativity got to me. I struggled through many negative thoughts of myself, my performance and I felt completely rattled. I say all of this to say that I NEEDED to go through this to get stronger. Did I let those feelings linger? Nope. Did I let them ruin my Athlete Games? NO! I accepted and owned my performance and I was reminded of the journey I have taken to get to this point... (Finish reading in comments)


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🅴🅿🅸🆂🅾🅳🅴 4

So on my chest and back day the exercise I did was T-Bar Rows superset with incline bench for 4 sets of 10-12 reps. I did lighter weight but still high volume because I want to concentrate on attacking that muscle. Give this a try! There is a lot more to come so stay tuned!💪🏿 #conquereverything
🅵🅾🅻🅻🅾🆆
@allroyaltyvisions
@allroyaltyathletics
@gentlemanrules101

#allroyalty #conquereverything #biggestloser #weightlose #bodybuilding #bodybuilder #chestday #weightlose #fitness #healtylife #myfitnessjourney #workout #fitnessmotivation #motivation #getbettertoday #chestworkout #ebonyfitfreaks #ebonyfit #ebonyfitness #raleighfitness #durhamfitness #raleigh #durham #RDU #carolinafitness


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First of 2 sets. Triples at 450. @steef_beef105 with the hype 🤣 #thatsnotevenhard


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🚨PT SESSION SPECIAL ALERT🚨

ALL NEW SESSIONS FOR THE REMAINDER OF 2018 ARE ONLY $20/SESSION!!! NO MINIMUM REQUIRED!!! FIRST COME FIRST SERVE!!!

CONTACT ME NOW TO GET YOUR SESSION WITH SPAX!!!

LINK IN BIO 📧
OR
DM 📥 TO SIGN UP!!

LETS FINISH THE YEAR STRONGER THAN BEFORE‼️💪🏾💯


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⚡️We have our regular class schedule tonight! ⚡️ No excuses!
Also, tomorrow The Vitamin Shoppe will be in giving samples and nutritional info from 5-8pm.
AND a rep from MGM Studios will be here from 5-6pm this Tuesday handing out FREE SCREENING TICKETS for CRED 2!!! We’ll see you here! 💪🏽 #bjj #strong #nutrition #healthylifestyle #healthyfood #vitamins #motivation #gym #gymlife #tapoutfitnessraleigh #creed2 #mondaymotivation #monday #boxing #kickboxing #raleigh #raleighfitness #raleighmartialarts


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Some of the best things about my job are getting to work with insanely talented & creative clients and making fitness accessible. Whether you train with me at o2, online or follow me on Instagram, I can’t wait to share more from our photo shoot this past weekend and hope it inspires you to get out there and get after it 💪🏻 Featured client: @meganlwolfe
Featured workout: suspended curls and flys


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It’s taken me 6 years to regularly press the Beast (106 lbs). This includes two failed attempts at The Beast Tamer Challenge, and many moments of frustration.


So what changed? It wasn’t some magical program. It was 100% technique and excellent coaching I received at my SFG II certification. By using a wider stance (first video), I can use a lot more leverage by having more weight sit directly underneath the bell. Even though I had always used a close stance (first video), it wasn’t giving me the results I needed and I always felt like I was hitting a brick wall.

If you’ve plateaued in your pressing, or just need some help with general technique, check out my latest blog post (link in bio). After all, one of the keys to happiness is putting heavy things overhead!



#strongfirst #48kg #beasttamerchallenge #beasttamer #raleighfitness #morepressingmatters #kbpress


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I want to take a moment to show this man a whole lot of gratitude. Over the past four years, he has been with me through many seasons of pain and grief. He has been there to hold me up and to be my rock with so many loved ones I have lost. This is the first loss we’ve experienced since entering into this new season of life and I’m eternally grateful to have Brandon standing by my side. He allows me to grieve the ways I need to, but he also never fails to put a smile on my face when I need it most. Marry the man who makes those difficult seasons of life easier to handle and who reminds you that you’re never going through it alone.


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SINCE I STARTED....
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Since I started combining HIIT, POWERLIFTING AND OLD SCHOOL BODYBUILDING TECHNIQUES...along side a higher CLEAN carb and protein diet...
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I have been able to see my physique building, conditioning and leaning out without excessive diet restrictions or cardio sessions that seem to drag forever.
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Train effectively and efficiently and you will see results faster.
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I wish I had known how my body would adapt to this combination 2 years ago...but you live, you learn and you progress.
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Now I can share this information with all of you!
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That being said...Battle Ropes Have become my FAVORITE WAY TO CONDITIONING MY ARMS AND SHOULDERS!!
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Thanks to @1upnutrition for fueling me through my workouts and keep me strong and productive.
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TEAMNICOLE 20% Off Code


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This is one of my favorite core engaging exercises. I use three medicine balls, one for each hand, and one for my feet, I balance on them as I get in as many sets of as many push ups as I can.
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I worked my way up to this over time with a few exercises.
1️⃣ regular push ups
2️⃣bosu ball push ups to increase strength and endurance in the stabilizing muscles you’ll need to balance
3️⃣crunches and other core activity
4️⃣start out with two medicine balls, one for each hand
5️⃣as your strength increases, introduce the third ball to balance your feet on!
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#boxing #boxing👊 #boxingtraining #boxingworkout #strengthtraining #coreworkout #boxingtrainer #boxingcoach #workoutvideo #workoutmotivation #boxinggym #raleighnc #raleighboxing #raleighfitness #raleighpersonaltrainer #raleighgym #ncboxing #absworkout #knuckleup #downtownraleigh #progress #boxingtips #workouttips #medicineballworkout #functionalfitness #sweetscience #videoedit #progress #fightback


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Monday again?!?! It’s an MVP day, get excited to jump on your fitness for the week! Many have the day off to commemorate Veteran’s Day, so make the most of some free time today and get into an F45 class. MVP is a cardio based endurance session with a half way twist. 6 of the 12 stations change at the water break, tricking your body into high performance mode. Haven’t been in yet? Book a FREE WEEK through the link in our bio and get started today!

#f45_training_fivepointsraleigh #f45 #fitisfun #raleighfitness #mcneillpointe #groupfitness #lifechanging #teamtraining #wholebody #functionalmovement #cardioandcore #makeitcount #hearthealthy #sweatisgood #howboutanf45workouttoday #mvp #totallyfit #jumponit #nomoremondayitis


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Don’t listen to your friends,
N E V E R skip leg day! And you cant skip with your own leg press! Come by and see us today! 8541 Glenwood Ave Raleigh, NC 27612📍☎️919-906-1152☎️
#abcfitnessproducts #abcfitnessproductsraleigh #legdayworkout #lifefitness #legpress #fitnesssupplier #gymequipmentforsale #gymequipment #raleigh #northcarolina #raleighfitness #raleighgymequipment #fitnesssupplier #northcarolinafitnessequip


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P L A Y

After today’s training session, I decided to mess around with some new tricks.

I enjoy being on a program, and training and seeing progress is fun for me. That said, it is important to remember to play sometimes too.

Don’t take yourself so seriously that you forget or ignore this piece. Trying new things is fun, even if you’re not good at them straight away.





#play #playlearngrow #newtricks #laughatyourself #fun
#practice #strengthisaskill #kettlebelltraining #kettlebell #kettlebelloverheadpress #overheadpress #strongfirst #sfg #strongwomen #girlsgonestrong #powerofshe #raleighfitness


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Oh hell hip thrusts - it’s been a while! I forgot how much you burn when done with a band above your knees for 15 reps 😂! This exercise is part of the program I just started today called the Ultimate Pull-Up program by the awesome @meghancallaway 👊🏻! Yes hip thrusts and pull-ups go together! Why? Because while pull-ups appear to be a upper body exercise only - they are truly a full body exercise that requires core/hip strength & and proper position of the pelvis so hip thrusts are a great drill to support the development of your pull-up!
#pullups #hipthrust #slingshotbands #anytimefitness #anytimefitnessraleigh #raleigh #raleighfitness #fitness #instafit #strengthtraining #strengthandconditioning #ultimatepullupprogram #coach #coachesneedcoaches #workout #strongwoman #fitnessgirl #bootyworkout


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Join #teamcityfit and @danidfitness1 at @aspirenashville this Saturday. We are hosting a donation based #MoveFit class with @withlovecharity that is benefiting the children at Tri Star Medical! #makethecityfit


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Happy Reform Preview Day! 🎉 The 12pm and 5:30pm are full with waitlists. Please early cancel if you can’t make it and check back for more classes to come! 🖤


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So what exactly do you do again?
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One month you see me I’m in business clothes at Linkedin, the next I’m writing for T-nation, or making a no-sleeves nutrition video.
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As I have transitioned into being more present online it has expanded my reach to help more people, but also has the potential to thoroughly confused some of the folks who follow along my stories and my posts.
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Over the past year when speaking at a Fortune 500 company I’ve been asked by clients, friends or followers - “oh so do you work for Red Hat now?”…. (No, I own my company).
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…But, “if you’re a nutrition coach and trainer why are you at these companies?
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You see, whether I’m working on a profound 1:1 coaching relationship or speaking to a room of 50-100 people it is aimed at addressing 1 simple truth: our country has some massive problems, and I’m here to help.
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Nutrition, lifestyle coaching, stress management, and fitness just happen to be the top of the funnel - or “Gateway” to improving those problems.
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85% of people who are overweight WILL lose weight successfully in their lifetime.
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95% of THOSE PEOPLE ⬆️will regain the weight they lost within the first few years.
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That is scary, and weight is JUST ONE ISSUE. We also have a vast array of mindset problems, many of which are brought on by diet culture or the nature of the American workforce. Then to top it off hormonal Dysfunction is rampant and at an all time high.
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With education, we can circumvent these issues.
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So call me a unicorn 🦄(that’s happened), call me wikipedia 📚(that’s also happened), or just call me Sam 🤷🏻‍♂️, but I’m here because health, nutrition and fitness changed my life, and through education and coaching I’m confident it can change yours as well.
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So in the meantime I’ll just be over here translating complex concepts into leverage for your goals. My company and our coaches are ready and available to help. Simply shoot us a DM, hit up @oracle_coaching or visit us at www.OracleFitness.com
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#mindbodygreen
#onnitacademy
#growthmindset
#foodisfuel
#raleighfitness
#fitnessforprofessionals


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Lazy weekend + morning flight = very early morning run in 38° weather on #veteransday.
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Always #hustle 🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️
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#Running #runnersofinstagram #workout #fitnessmotivation #fitness #fitness #raleighfitness #Raleigh #notgonnacatchme #instarunners #runner #runtoinspire #runhappy #runitfast #furtherfasterstronger #runselfie #runnerclick #fitbit #fitbitionic #America


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Nutritional Periodization. Say What Now?!

While training periodization (“planning”) has existed for decades, and nutritional periodization has gained steam across the industry, there is missing link in the integrated periodization and 👏SELECTION 👏of both elements.

A similar level of awareness and attention is now needed as it pertains to nutrition program selection in the pursuit of these distinct physical goals. We must match the appropriate nutritional periodization with the appropriate training methodology aimed at performance, aesthetics or lifestyle goals (think of this as mapping cycles of programming).

Only by prioritizing and strategizing BOTH training and nutrition periodization elements as a unified approach can we bring individualized nutrition and training to the forefront to create the ideal environment for our desired physical adaptations.

This entails being mindful that each training type causes a unique cascade of adaptations in the body. Case in point: Performance programs are not lifestyle programs. 🏋🏻‍♂️ Lifestyle programs are not typically performance or bodybuilding programs.

When creating an integrated, mutually periodized program where nutrition and training are happily married the following items are top of mind to create optimal adaptations: Hormonal Adaptations to Training & The Energetic Demands of Each Session, The Training Adaptations, and The Imposition of Stress vs. The Body’s Adaptation to Stress. This is compounded by some substantial safety risks that arise when athletes are placed in a calorie deficit, thereby impairing their ability to recover.

Are your programs cohesively designed to match? I want to hear your thoughts on this below!

@rf.creative

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#mindbodygreen
#onnitacademy
#cavemaneats
#goodfat
#foodisfuel
#healthygut
#eatrealfood
#itstartswithfood
#veganfitness
#strongnotskinny
#primaleating
#cleaneating
#6packguide
#onlinetraining
#womenwholift
#girlswithmuscle
#raleighfitness
#movementculture
#movementlifestyle
#fitfluential
#movementismedicine
#buildingstrongasswomen
#fitnessforlife
#crossfitbabes
#crossfitmen
#howtoburncalories
#fitgram
#girlgains


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Monday morning #StrengthCamp #workout here at #AndersonPointPark working on lower body #LegDay to start the week off right! 60 minutes of your morning to get going in the right mindset for the day and week ahead. #GrowStronger #BecomeTheStrongestVersionOfYourself #StrengthCampRaleigh #RaleighFit #RaleighFitness #RaleighGroupFitness #Conditioning #Training #BetterYourselfNow


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Don't forget! Kicking of presales with a bang! 2 hours of amazing classes and so much more! #blackfridayraleigh #raleighfitness #crunchcreedmoor #freestuffraleigh


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Monday motivation 👊🏻 #tuckforturkey


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Never forget the sacrifices of veterans past, present and future.
Great thought by former Seal and congressman Dan Crenshaw
#veteransday #usmc #navy #airforce #army #coastguard #fitness #fit #fitdad #fitmom #picoftheday #instagood #fitnessmodel #sniper #bestoftheday #instamood #raleighfitness


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TRAIN THOSE ARMS HEAVY LADIES!!
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If you want toned arms you have to lift heavy!
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Don’t be afraid to pick up the iron or increase that resistance on your gyms cable machines


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