The Compound Fitness & Nutrition

The Compound Crew entered the 2024 Vault by Street Parking!!

Barbells, dumbbells & sandbags were all used today for different variations of the workout!

4 rounds
30 deadlifts or 15 SB over shoulder
10 burpees
20 front squats or 25 Sandbag squats
10 burpees
Goal 16-20min

25 weeks of Consistency started today! Let’s Go ‼️

I think they were most happy with taking before pics 😁

Consistency is key ‼️

Congrats to these ladies who showed up 20 times between Thanksgiving & Christmas!

That deserves a special gift:)

HaPpY New Year!

Merry Christmas from me & mine to you & yours ✝️🎄🎁

Merry Christmas Eve Eve ‼️

We celebrated by doing the 12 days of Christmas, followed by brunch and dirty Santa.

This ‼️

The more consistent you are, the more confident you are.

The more confident you become, the more consistent you become.

The more consistent and confident you are, the result of each one increases the beneficial effect of many other things for you.

It truly is a VIRTUOUS CIRCLE.
Meaning—If you work for it, if you believe in yourself and the power of control the mind has over its own actions (tenacity), you can focus on creating a continuous process of improvement. It takes a lot of focusing on the little things every single day, but once one good thing starts happening as a result, other good things happen, which cause the first thing to continue happening.

Think about it.

📸:

Look who got her 365 workout!!!

She waited to do it at The Compound but didn’t even tell me so we could have a party!!! 😑

Help me congratulate .. nice work my friend!

#365

HaPpY Thruster Thanksgiving!!

We earned our sweet potato casserole 😁 what is your favorite holiday treat??

Wishing you a blessed day with family, friends, food & football!

1000 step ups to honor Navy SEAL Chad Wilkinson, all veterans and bring awareness to veteran mental health.

IN SUPPORT OF
Veteran Mental Health
All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives through The Step Up Foundation (0% allocated to overhead) which, in conjunction with Sara Wilkinson, will provide financial support to other nonprofits dedicated to Veteran Mental Health initiatives.

If you’d like to read more or donate, please visit:

Chad1000x.com

Thank you, Veterans! We appreciate you!

🇺🇸

Miss this man everyday. Love my PawPaw. To my PawPaw, my dad, uncles, cousins, friends & the entire military past and present who dared to take the oath, thank you. You are appreciated.

We do not skip holidays around here😁There are two ~🥈~ before Christmas!

Thanksgiving
AND
Because we live in Alabama,
The Iron Bowl
Alabama vs Auburn

Crimson & White
Or
Orange & Blue

Who you got?
(Notice the lights in the back:)

It’s also ‘GAINZ’ season! Time to lift all things heavy!!

Personally, I’m working on positions and timing on lifts and holding handstands.

What are your goals for the last quarter of 2023??

Squash Satan, Kick’em in the Crotch ..

Pamela Pupkin’s Halloween Workout
Followed by Grace
30 Clean & Jerk

Brunch from

This is our 3rd year for ‘Grace’ & Halloween fun. We have ALL been super busy with life this year. Lots of travel & life events. There was no 1 weekend we could all be here much less 2 weekends. We combined events, kept it in house but still had some laughs, good food and fellowship and Grace ⭐️PRs⭐️!

HaPpY Halloween, y’all 🧙‍♀️👻

Fitness is Fun with Friends!

Small Group Functional Fitness
Class Times:
M~F
5am & 6am

Saturday
8am

Mon & Tues
4:30pm

Thursday
5:30pm

We work hard and have a little fun at the same time:)

Check out our stories for workouts and options!

Once failed now repping ..

Every time I do this weight for reps, I smile 🙂 It reminds me to keep working… progress is progress no matter the speed.

Before I went ‘all in’ CrossFit/Weightlifting, I was still teaching group fitness at Lifetime and would drop in their ‘Alpha’ class when I wasn’t teaching.

In that class, I failed this weight for a 1 rep max.

Did I train consistently to lift heavy? No .. but it still hurt my pride:)

Yesterday 5 sets of 4

Seven years with 3 of them functional fitness only; no Weightlifting.

No instant gratification feature can be added.. just consistency and work. Remember that on the days you want to quit… quitting = zero progress.

I want to be thriving when I’m 70 not just living .. how about you??

Words Matter!
How would you feel if your partner, child, coach, best friend, teacher said to you, ‘you suck. You are so fat. All you do is eat when you get stressed. You will never get where you want to be.’

It would hurt and sting, right?!

Then don’t say:

I suck
I am so fat
I can’t stop eating when I’m stressed
I’ll never make my goals insert whatever reason.

Instead:
I will give it my all
‘Oh my mama oh my hood I look fly I look good touch my swag wish you could’ 😁
I am learning about nutrition and triggers everyday
I will focus, prioritize and make small progress as I learn & grow.

Words matter. Be kind to yourself as you would to your loved ones.

Do you look both ways before crossing the street/parking lot although you have the crosswalk or do you depend on others to always follow the rules and look out for you?

This sign in the gym reminds us that ultimately we are responsible ~ no one else can do the work for us.

I missed not one, but 2 days this week of ‼️

Are 2 days going to make or break me?
No

Life is going to happen. When you allow it to take over is when it becomes a problem.

Your health depends on it.

Your goals depend on it.

Food & Fitness are easy when it’s convenient. The truth is, the convenient times are few and far between.

It’s hard to be consistent.

But nothing worth having is easy.

You always have a choice.

You also have to be 💯 honest with yourself. Paying for a gym membership for a year is totally different than actually showing up 3-4x a week.

Keep a journal when you actually show up~ the truth will be in black & white:)

Consistently show up. Do the work.

HaPpY bIrThDaY, Ashley ‼️ Unbroken challenge is the only way to celebrate 🥳

Very thankful for you, my friend! Thank you for allowing me to be apart of your life and journey 💚💚

Pensacola Beach Brawl yesterday and active recovery beach walk and handstand practice on Monday!

Everyday doesn’t have to be a ‘death by’ workout. The body needs time to recover.

Thank you to with MoveWell Mobile Therapy & Performance for making the trip to The Compound‼️‼️

Not only has Dakota has helped me personally get back to lifting after injury but has helped me stay healthy!

“Seek help from those who train like you train. Move Well. Live Better”

Only 18 minutes of our fun day!

unofficial meet up with regular Compound members + from Arizona + from San Antonio + of the RV life + from Cullman, AL‼️

Squad Saturday
Teams of 2 ~ you go I go
18 min AMRAP
6 T2B
12 Alt DB pwr sn**ch
24 double unders

Pool time, good food, lots of laughs & chats afterward. Good Day 🙂

Because some days are not about just fitness… some days you show up even when you don’t feel like it and on those days, we usually have the best laughs & chats 🙂 HaPpY Friday!

Today we celebrated Kerrie with alllll the faces of weightlifting haha 🙂

HaPpY bIrThDaY, Kerrie!!

Thanks for all you do around here!!!

Death by 300 # worm… I mean 😜 official pics.

Out of the comfort zone is where the magic happens! We were there all in the magical place:)

We had a great time ~ see you next year, 205 ‼️

A little mindfulness goes a long way to feeling your best, losing scale weight, performance & overall feeling comfortable in your skin.

Try it for a week.. everything you eat or drink, track it. How many times did you put something back or eat because it was there and thought mid chew, ‘ah man.’

It adds up.

Be mindful :)