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This is what happens when you don’t F around and cut the 💩 • 4 months, 21 lbs. and almost 27 inches 🤟 • This is Shelly (I have featured her husband Kevin here a couple times). Devoted #woman, #wife, and #mom . She decided she wanted to be a better version of herself, made #noexcuses , trusted my process, and just did the #work . Grinded. Embraced the suck factor. Had a source of expertise and #accountability. She had a big WHY. 💁‍♂️ • The key: about 95% compliance to and #evidencebased #workout & #fatloss #nutrition program over 4 months. 👊 • She played the long game. Instead of going on 6 different diets in 4 months, always chasing a shiny red ball 🔴, stomping her feet and getting frustrated when she “wasn’t getting results fast enough”…and ultimately ending up exactly where she was or worse after 4 months…she just said “Ok”. Low “recency”. Applied hyperbolic discounting and delayed immediate gratification. Walked the few feet in front of her and thought inside-out vs. outside-in. 🙌 • The time is gonna pass anyway right? Why not just do it the right way and accept your results are not like #amazon : you don’t “one click” and have it at your door in a day. 😂 • No real magic here folks: a basic caloric deficit adjusted based on outcomes, super high compliance, and a lot of #strengthtraining (and a “flexibly structured” approach which jives with the real world). ✔️ • I’m not doing anything revolutionary with people (and all fitness and nutrition “gurus” basically agree on 99% of everything and just package it a little different so don’t be fooled). ❌ • But I do get their actions and behaviors to align with what they say they want. ✔️ • Be my next #weigthlosstransformation .You can be for less than what you spent on #coffee ☕️ this morning. DM or email me and I’ll give you the deets of how this works. - Coach PJ #women #weightlossjourney #perosnaltrainer #onlinecoach #fitfam #weightlossmotivation #motivation #fitspo #weightwatchers https://www.instagram.com/p/BppLm11F7me/?utm_source=ig_tumblr_share&igshid=13o70c0bc1u6

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#halloween #scary #shoulders shocker 🎃👹 #pump kin • This is a nasty little finisher. Picked up a lot of this from @defrancosgym and then added some special sauce to it. 👊 • 10s bent over cross body cable ISO hold ✔️ • 10s cross body ISO lateral hold crucifix ✔️ • 10 front circles ✔️ • 10 back circles ✔️ • Strict Cross body cable Laterals #AMRAP ✔️ • Cheat cross body cable Laterals AMRAP ✔️ • Partial cross body cable Laterals AMRAP ✔️ • 1-2 rounds. 90-120s between rounds. -Coach PJ • #shoulderworkout #bodybuilding #pump #workouts #fitfam (at Crunch Fitness) https://www.instagram.com/p/Bpmc8tXF9mq/?utm_source=ig_tumblr_share&igshid=1kboyxxph4pzo

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The Explosive Push/Pull • #metabolicconditioning #exercise 🔥 • This is one of the more “metabolic” exercises you’ll find and one I program for my clients often. ✔️ • You get a lot accomplished with this and it will leave your heart pounding ❤️ • 1. Upper body push • 2. Upper body pull • 3. #core anti rotation • 4. #power development • 5. #Conditioning • There are a lot of ways you can program this: 💪 • 1. #tabata style (:20/:10 alternating directions) • 2. #intervaltraining style (:15 on/:45 off alternating sides) • 3. Ascending ladder (1 rep, turn around, 1 rep, turn back around, 2 reps etc. up to 10 or whatever) • 4. As part of a larger #metcon circuit (ex: 10 reps one direction, then KB swings, then 10 reps the other direction, then #burpess, etc.) • You are only limited by your imagination, but this one offers a lot of bang for your buck 👍 • Let me know what you think and #tag a friend who might like this. -Coach PJ • PS-Join my and @nicola_elia_natty_pro Revive Fitness Tribe for more stuff like this (it’s free). Link in BIO. • #fatloss #hiit #hiitworkout https://www.instagram.com/p/BpjvjoElcr3/?utm_source=ig_tumblr_share&igshid=1lcw0q7q7i0o2

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Mechanical tension is key for #hypertrophy ! Peep the link in my bio for 8 different set/rep schemes to use on the “big bang” multiple joint exercises. -Coach @pjstriet #strength #strengthtraining #muscle #howtobuildmuscle #workouts #workout #howtogetstrong #friday #reviveandthrive #fitfam #fitness #motivation #education https://www.instagram.com/p/BpZcXKSB2oB/?utm_source=ig_tumblr_share&igshid=pe0cl6ix6gbf

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Medial #Delts Death 👺 • Don’t be fooled by the simplicity of this...it will tear you up. ☠️ • Behind the Back Cable Laterals 10-12 (failure) ✔️ • Cable Laterals Mechanical Drop (same weight) to failure ✔️ • Cheat Cable Laterals (same weight) to failure ✔️ • Cable Upright Row (same weight) to failure ✔️ • Minimal rest between #exercises . 2:00 between circuits. 2-3 circuits as a #shoulderworkout finisher. 💪 • Enjoy! -Coach @pjstriet #deltworkout #shoulders #hypertrophy #fitfam #bodybuilding https://www.instagram.com/p/BpWqla_hU7D/?utm_source=ig_tumblr_share&igshid=14gp9ej3zlswu

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Straight Fires 🔥 • I picked this up from strength coach @liftrunbang 👌 • Really no better name for this as your hammys and #glutes will be straight on fire. If you don’t have access to a normal glute ham developer, this is a nice alternative (or a nice RDL alternative), will work your hammys in both hip extension and knee flexion, and you’ll also get some nice glute activity as well (slightly externally rotate the feet). 👍 • This takes some “rigging up” (make sure there is enough #weight on the bar so it doesn’t move), but it’s well worth the investment. Pairing this with a more knee flexion dominant exercise, such as seated or lying leg curls or, my favorite, eccentric emphasized Nordic #hamstrings curls will ruin your day in a good way. 😂 • Coach PJ #workouts #glutes #gymworkouts #hamstringworkout #gluteworkout #fitfam https://www.instagram.com/p/BpVHupGF5bD/?utm_source=ig_tumblr_share&igshid=15f8fiycdc0ji

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#Wednesday #Workout (#training #education ) w/ @pjstriet 👊 • 5-10-20 Protocol 🔥 • This is variation of a body-part specific protocol popularized by the late strength coach Charles Poliquin. It’s great as it hits your muscles in 3 different loading ranges and addresses 3 different mechanisms of #hypertrophy : every muscle fiber will be punished. I should also note, if you are not actively in a building phase and trying to build muscle, this is still a great, efficient protocol for maintenance of muscle mass during a #fatloss phase. 💪 • Start with a compound/multiple joint movement and do a heavy (not max) set of 5. ✔️ • Rest 15-30s and go to different movement addressing the same muscle group(s) and perform a moderately loaded set of 10 (I chose an extended range explosive exercise here but it doesn’t have to be). ✔️ • Rest 15-30 seconds and go to a different (preferably isolation type) movement and perform a light #pump set of 20. ✔️ • Rest 2 minutes and repeat for 3 total rounds. You will more than likely have to ratchet the weights down for subsequent rounds as fatigue accumulates and that’s ok. 👌 • It’s a good idea to choose different angles for each #exercise to thoroughly torch the targeted muscle group(s). 💪 • You can set this up for any #muscle group. For example, for upper back, you could do a heavy barbell row, then a machine high row, and then a rear delt machine for the 20 rep set. Hamstrings/glutes? Heavy barbell hip thrust, DB RDL, seated leg curl machine. You are only limited by your imagination. • Give this protocol a shot during your next workout (and this could In fact be a full workout for a muscle group), let me know what you think, and #tag a #fitness freak friend who might like this. 👊 • Coach PJ https://www.instagram.com/p/BpUbZ5HhPTH/?utm_source=ig_tumblr_share&igshid=ypqsnwohdfno

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#Tuesday #Training w/ @pjstriet 👊 • If you are looking for an “all-encompassing”, efficient #core #exercise ...look no further. ✔️ • I call these “Anti” Hollow #Body Holds. These effectively train the anterior, lateral, and rotary core all at once. 👌 • The key is to #move smoothly and methodically and remain tight. You will not need a lot of additional load, so leave your ego at home. ❌ • 3-4 sets of 5-8 reps per side. Give this a shot, let me know what you think, and #tag a friend who might like to try this in their next #workout . 💪 -Coach PJ #abs #coretraining #coreexercises #coreworkout #sixpack #fitness #fitfam #abexercises (at Planet Fitness) https://www.instagram.com/p/BpRwmHXBSwu/?utm_source=ig_tumblr_share&igshid=1k9bjtdggxql3

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#mondaymotivation #fitfam #fitspo #weightloss #fatloss #weightlossmotivation #women #fitnessmotivation #workouts #monday https://www.instagram.com/p/BpO9VplhVVJ/?utm_source=ig_tumblr_share&igshid=as45rlij81k4

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95% of people who go on a #diet and #loseweight ultimately fail and gain all the weight back…and then some. So, the question remains: What are the 5% of people who successfully maintain #weightloss doing? What qualities do they exhibit and what strategies/choices/behaviors do they implement and practice? Success leaves clues. Click the link in my bio for the full scoop. -Coach @pjstriet #fatloss #fitfam #fitspo #women #weightlosstransformation #fitness #weightwatchers #diet https://www.instagram.com/p/BpNCaqPhT9P/?utm_source=ig_tumblr_share&igshid=bjl4vcf7szax

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#Saturday #Success 🙌 • I talk often here about being willing to play the long game when it comes to #fatloss . People who successfully transform their #physiques (and also those who maintain an outcome) tend to exhibit a quality called “low recency”: they can associate sacrifice and restraint in the present with a long-term result in the future. Basically, they are patient, know this is a process, and don’t get frustrated and say “🖕🏾it “ if things are not happening fast enough in their eyes. 👀 • However, all that said, as my client here shows, you CAN make some VERY significant progress (in this case, over 20 total inches) in a short amount of time with dialed, no excuses commitment. This client, in fact, works unpredictable rotating shifts as a nurse and COULD make an excuse...she has not. ❌ • And now she’s off to #cabo enjoying herself, with improved confidence, knowing she’ll come back to a lifestyle-friendly plan and jump right back on the results train 🚂. • Looking for some accountability and a flexible (yet structured), budget-friendly approach to help you reach your goals? Send me a DM or email and we can talk further. ✔️ • Have a great #weekend everyone! -Coach PJ https://www.instagram.com/p/BpJ3Aaqh5eJ/?utm_source=ig_tumblr_share&igshid=uayv495m5a4t

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Join me and @nicola_elia_natty_pro in our brand new collaboration and #facebook #community : REVIVE! Fitness Tribe 🙌 • Revive: regain life, consciousness, or #strength • High Performance Training & Nutrition Discussion for High Performing People! 🤟 • FOR #fitness enthusiasts...BY fitness enthusiasts! 💪 • No matter where you are in your fitness journey, if you live and love hard #training and #nutrition ...welcome home! 🏠 • Wanna “talk shop” and share your insights? Fire away! We’d love to hear from you. ♥️ • Have you just recently started training and need some advice? We are here to help! 👌 • Or have you not trained in years and are sick of feeling and looking like shit 💩 and need a fitness revival? That’s what we are here for! ✔️ • @nicola_elia_natty_pro and I have collectively helped hundreds of people get fit as hell, regain their confidence and become the best versions of themselves... • ...and we want to help you too. 👊 • If you are sick of sorting through all the conflicting BS and want to know what works-with a hefty dose of honesty-you’ll be in the right spot. We’ll apply our collective 40+ years in the trenches helping others to help set you on the right track...permanently. ✔️ • We’d love to have you join us! Just click the link in my bio and we will get you approved fast ⚡️ #thrive #revive #reviveandthrive #fatloss #workout #coach #fitfam #women #weightloss #fitnesstransformation #fitspo https://www.instagram.com/p/BpHw4vghqoG/?utm_source=ig_tumblr_share&igshid=2xofwadfgur9

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#Friday #Fitness #Foreplay (wisdom before the #weekend) • #alwyncosgrove had it right years ago when he came up with this. Let’s not over complicate things: eat in a deficit, prioritize protein, #strength #train your 🍑 off and then do other stuff as needed...but cover your bases before majoring in the minors. 👊 • And if you want a plan which encapsulates this philosophy, I can help you for less than $5/day....send me a DM or email. 😘 • Have a great weekend! -Coach PJ https://www.instagram.com/p/BpHdVUIBpAi/?utm_source=ig_tumblr_share&igshid=q29ew0x077jk

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#Thursday Table Talk w/ some support from my friends @maui_athletics 👍 • 👎 on the blood type diet • Repost @maui_athletics with @get_repost ・・・ #musclefood #mealplan #meal #mealprep #meals #diets #diet #dietfood #dietary #dieting #nutritious #nutrition #nutritionresearch #nutritionscience #instagood #healthyfood #healthyeats #healthyliving #healthyeating #healthybody #health #healthfood #healthydiet #healthylifestyle #healthylife #healthy #weightloss #workout #workoutmotivation https://www.instagram.com/p/BpFXj3ChvS6/?utm_source=ig_tumblr_share&igshid=1ibwz32csli0m

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#Workout #Wednesday (Training Education) with a little help from @coachleeboyce 🔥 • #Repost @coachleeboyce with @get_repost ・・・ Want stronger (and more developed) GLUTES? _ I call this the GLUTE L-BRIDGE. It’s insanely effective at targeting the glute Maximus and medius due to the lateral shift the raised leg undergoes. The further it moves from the body, the more work the glute of the planted leg has to do to keep the hips elevated while also remaining square and avoiding rotation. _ This doubles as a way to improve hip mobility; if you can’t get your raised thigh to make it to PARALLEL to the floor, it may speak to poor hip mobility (especially if there’s a discrepancy between legs). You may be surprised at how humbling this movement is. _ Focus on sets of 6-10 SLOW TEMPO reps (as seen), and feel free to use them as their own glute exercise, or as an activation tool before a lower body workout. You’ll be glad you did. _ Get like Sir Mix a Lot. #gluteworkout #glutes #buttworkout #butttraining #glutetraining #bodyweighttraining #bodyweightworkout #strengthtraining #correctiveexercise #hypertrophy #strengthtraining https://www.instagram.com/p/BpCZrlrhdKy/?utm_source=ig_tumblr_share&igshid=1mma3sistxl3v

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Cutting You Straight #Saturday 🙌 https://www.instagram.com/p/Bo39c9ZhtaW/?utm_source=ig_tumblr_share&igshid=178bkmosax74n