No Sweat Boquete Videos

Training is 3x/week Mon/Wed/Fri at the public gym Or Tues/Thurs/Sat at my private studio 12 sessions (1 hour each) = $300 In 12 sessions, you will learn a customized program that you can continue safely for the rest of your life!

225lbs for 2. A new personal record for me. What am I doing to make all of this happen? I changed my training schedule. I do each big lift once a week. One week I go for personal records. The following week I go for volume. I doubled my protein intake from about 80 to 100 G to a minimum of 180 g per day. I have also weaned myself off of my very small amount of antidepressant medication and I don't know if that changes things with my strength or my weight but it's also something that I've done so I have to account for it. And if, like me, you are not getting to full depth on your heavy squats...on your volume days, find the max weight that you can do 10 reps at full depth and do 4 to 6 sets at that. You should see it equate to better depth on your heavy squats within a month.

This is what happens when you make the best of a bad situation. Due to the lack of gas in Panama right now, only a few of my clients are still making it in...so I have a lot of free time on my hands and I've been putting it to good use in the gym trying to get my baby bench press to a slightly more respectable weight. Today I was able to press 95 lbs for 1 (video) and I knew I could do more! I didn't get a video but I managed to press 2 35's/115lbs for 2!!! Two weeks ago I was maxing out at 80lbs for 3. I am beyond thrilled with my progress and I'm actually enjoying the lift more now that I've got some real good weight on there. If we've trained in the gym together I've probably told you that a lot of the boys think I'm checking them out but I'm really just jealous of watching them put two 45 lb plates on the bench press bar 😅 Well I'd say I'm less than a month away from doing that myself which is incredible because I really thought this was a 5 year goal!

Progress takes time. I started hip thrusts 4 years ago with a 10 lb kettlebell. Trust the process. #hipthrust #fitness #weightloss #personaltrainer #loveyourskin #strengthtraining #strongwomen #glutestrengthening #booty

This is what consistency looks like! From 3 lb pink dumbbell curls to 20lb Seasted Bicep Curls! Put into he time and be patient. #bicepsworkout #musculo #consistencyiskey #seatedbicep #panama #boquete #weightlifter #weightlifting #plazasanfrancisco #thiscouldbeyou

175# for 3 from 165 last year. I fn HATE squats, but I am very inclined to be wiping my own butt when I'm 90 years old so..... Now I'm working on depth at 1/3 the weight. The goal is to have full depth at 175 by next year!

Having fun making videos tonight

I'm so proud of my amazing client Melanie - and equally sad to see her move away... She set a goal for herself and had stayed consistent all year, making some amazing progress, and overcoming a serious shoulder mobility problem. She is so close to achieving her first pull up. I know she will leave with the knowledge and confidence to keep going until she hits this very difficult goal. Stay consistent and amazing things will happen.

Doing a client's workout to see if there are any kinks to work out.... This client is STRONG 💪 That was no joke.