Julia and Ryan Whitesel Training

Hello friends! We finally have a new apparel shop up. Social media however is blocking the link on all platforms, so either message me for the link or I will have a QR code printed and at the gym to order. Order before Sep 6th!

WR clients:::: change of plans this week— we had a dog issue so I (Julia) will be back to work tomorrow (Wednesday) as i’m having to stay home and watch the fur kids. Ryan is competing in Pitsburgh and will be out all week as originally planned.

Hello WR clients—- just a reminder air travel is a bitch and we are just NOW landing in Springfield so we will not be in tomorrow.

Julia’s clients (week of August 19) as promised- I said I would hang in there as long as I could- that day has come. I will be out this last week, for those of you that don’t know- show #1 is Saturday. There is a live stream if y’all wanna watch. As always I am appreciative of all of your support preparing for these shows! 5&6 AM advanced clients are welcome to join normal classes. Consider this a gift for the inconvenience my competitions cause 😉. Have a great week everybody!

Julia’s clients Friday Aug 16:: I won’t be in tomorrow— 8 days out and body is saying sit down and shut up. Advanced class groups are welcome to attend normal 5 and 6 AM classes on me tomorrow as this is short notice. Will report later about next week, have a great weekend everyone! 🤟

Congratulations to on two 2nd place medals this weekend!

Long time client with a little progress comparison. Karen has been with me for 5 years now, Though these photos just represent the last few months. Karen had to have two surgeries at the end of last year, so this is just representative of getting back into a solid place for off-season to prepare for the 2025 competition season. These photos are about 10 lbs different, but definitely more fullness to the glutes and overall taper. Really happy with the result of this little diet phase and officially getting her back on her feet post surgery.

Solid lifestyle transformation for in person client Kimby over the last 16 months. Kimby initially started as a morning group class client and we set out to drop some body fat and gain some muscle tissue. Over the course of the first several months we dropped from 150-120, and then decided at 120 it was time to shift our attention to getting super strong and building up calories. Since then, current photos, we are sitting at about 128 lbs, Kimby is one of my best lifters as far as attention to detail and progressing with form/ connection and weight every week and we have shifted her to our “advanced” classes. She also eats about 320 carbs on training days with close to no cardio as her job is active enough for cardiovascular health. If there is a perfect way to execute a diet, I think this is a great representation. I believe if you asked her, she would say she feels far from restricted with her daily food, as she stuck it out post dieting phase in order to get calories to a solid place to get strong and grow. This is what I would consider a true lifestyle change- attention to both sides of the plan and progression in some fashion every week.

Dearest WR crew, Ryan and Julia are out tomorrow morning.. our flight was canceled this morning and the next one home was 12hrs later, so we won’t be I to spf for another 6ish hrs. Sry for the inconvenience, not the way we saw the day goin.

This in no way represents the entirety of Jen’s weight loss with us but here is a small snapshot of the last 70 lbs. Photos on the left were February 23, photos on the right are current. Between these photos we had a back injury which paused things for a bit and we also took several months to build calories up significantly and pull cardio back down and settle into her weight for a bit. In the last few months we decided it was time to set some new goals and start crushing them, and she has definitely done just that. Jen is a textbook example of consistency being the key to any major lifestyle change. She never fails fo be the first person at the gym in the morning, consistently hits her meal prep and continually pushes new goals for her own cardio. The entirety of her transformation could be a whole different post but I wanted to make one just to give a closer snapshot into the process of a major lifestyle over haul. This was someone that struggled to follow a meal plan and was fearful of the gym in the beginning, and now she stands out as a leader amongst her peers at the gym, always wants to improve and learn and continues to push herself for new goals. Anyone that wants to claim that eating clean and exercising isn’t as fun as sitting on your ass on the sofa and eating hohos- I hope this post resonates, because I assure you, as someone who spends a lot of time around Jen- this is someone who has grown to love all of these things and truly cares enough about herself to honor promises she’s made to improve both physically and mentally.

For my clients not in the private WR page-
Me aka Julia will be out tomorrow. Super sick. Cya Monday

Same body weight last year compared to this year on the right. Bikini bodybuilding is a delicate process once the initial bricks are laid down in the first few years. Initially, just like any other category you are just trying to add muscle tissue everywhere. After the initial bricks are laid, it’s a constant refinement. For example, you might think developing bigger glutes and shoulders would equate to a better taper for bikini- and while this is true, in order to grow bigger glutes. We need to provide new stimulus which at times means heavy load- so there is a balance to controlling said load because if you add an inch to the cheeks but also a half inch to the waist, your ratios are now back to ground zero. After Christa’s two top 5 placings at nationals last year, we decided to take the year off in 24. It’s been a constant push forward, pull back. We knew she was looking a bit too muscular in some places in comparison to the girls inside the top 3, but we also knew we needed to create some more flow from top to bottom. We have added back in some lat training- which I believe has yielded a much better shape in the back shot, and put a lot of priority on keeping the waist line small, as this is one of Christa’s big highlights. This is also a great example of what an off-season should be. Christa has kept body fat in check the entire time, and we have now pulled back on food to get back to utilizing nutrients a bit more efficiently before we push forward again. Very pleased with where we are currently- still almost another year before she will get back on stage. Definitely see her securing her pro status by next year!

Fresh round of morning advanced classes starting Monday! These are open to anyone who is actively wanting to improve and learn!

Another big congratulations to Shelly for taking first place in her masters wellness class this evening!

And our 2nd overall winner of the evening!! Mariah with the overall in bikini!!!!! ❤️❤️

Congratulations to for winning everything and the overall in WPD at the Missouri State today!! Super proud! ❤️

Operation get peeled for her first show = ✔️. Nichole is almost ready to rock and roll! Just a few more days.

Courtney from prejudging this morning!

Our 2nd newest IFBB pro of the weekend! Amanda Owen!

Our newest IFBB pro!!!! Amy Reaves!!! Congratulations!!!!!

https://springfieldmo.communityvotes.com/2024/05/sports-recreation-and-fitness/personal-trainer. We are nominated under two different names because we are that good.. or because Facebook won’t let me change our page’s name. Go nominate us under Witness Results please and thank you!

CommunityVotes Springfield MO 2024 Official 2024 Community Voting Awards Platform for Springfield, MO. Where the community votes for their favorites every year.

1-1 client Nichole —. Nichole started with me 1-1 1x a week and online at the very end of November with the goal of doing a show. She had some big hurdles get thrown at her immediately upon starting together that would’ve stopped some people completely but she managed to dial it in and here we are- just a few weeks away from her very first show. Nichole has great balance and bone structure for WPD and is working on some really great conditioning especially for a very first show. I’m super excited to finally be able to see her get on her very first stage soon!! These pictures are only about 12 lbs apart and she is significantly stronger even in the final weeks of prep.

Online client Mariah with about 12 months of progress between these. Mariah started with me at the end of July last year, immediately jumped in and won an overall at her first show and jumped into her first National show. I love Mariah’s attitude because this year we had planned on doing USAs but she responsibly decided to just do another regional show to just continue her off-season as we want to go into our next national show experience swinging, not hoping. It can be hard to keep clients motivated during off-season, but she has zero issues being compliant and it shows, as she has put on quite a bit of tissue. She will be getting on stage soon at the Missouri State with a very different package!

Amanda—. Bodybuilding queen of the weekend!

Lauren and Jess celebrating the ability to eat post show snacks 😂.

Super proud of our girls! ❤️

Annnnd taking a top 3 in her WPD class as well!

Amanda wins female bodybuilding at Junior Nats!

Lauren this morning at prejudging for Junior Nationals. This is just 6 months into her bodybuilding journey and she was just 1 place away from being in a top call out. The future is very bright for this one!