#kdpperformance

[prattkendrick21-blog]

After a 7 hour car ride back to Kansas I had to go and do something productive! . This is what I did for a HIIT session today: . 5 Rounds for time (Reps were 20, 15, 15, 10, 5). . Box Jump 24”. Ball Slams 30lbs. Toes to Bar. Shoulder Press 95lbs. Push-ups. . My time was 13:47. . I know my time isn’t great, and that’s one area where I really need to improve and that’s my conditioning, but I was smoked afterwards, also it was great because it was efficient, challenging (both mentally and physically). . Give it and try and let me know how you did! . . #kdpperformance #kdpchallengegroup #conditioning #strength #HIIT #iamfirstphorm #2018 #boxjumps #legionofboom #neversettle #fitness #lifestyle #personalgrowth #improvement #weightloss #strengthgains

[prattkendrick21-blog]

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A post shared by Kendrick Pratt (@coach_kendrick44)

Don’t forget to warm up properly!! I know I’m victim of this all the time! I am so excited to get right to the gym and to hit my lifts, but doing a proper warm up and cool down will help you increase your flexibility, decrease injury, increase strength and performance! . Don’t neglect the little things! . #kdpperformance #warmup #dynamicwarmup #legday #stretch #preventativehealth #neversettle

[prattkendrick21-blog]

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A post shared by Kendrick Pratt (@coach_kendrick44)

Today on #flexfriday the gym was pretty much empty! . I felt really good taking 3 sets 315x12 in this video, I think I could have pulled 315x15. . My strength is really shooting up and I’m feeling lean as well! . I hope everyone is being safe this weekend, but also go enjoy yourself and have fun with friends! . I’m off to a Halloween party tonight! I’ll catch y’all tomorrow 😊! . #deadlift #fridaynight #fridaynightlights #happy #halloween #hardworkpaysoff #strength #growth #neversettle #legionofboom #fitness #fitnessmotivation #KDPperformance (at THE FOUNDATION)

[prattkendrick21-blog]

Please take two minutes and read this. . With the holidays approaching quickly I want to touch on a couple of things that we see every year. . Come Jan 1st, a lot of people will be motivated to take the first steps in changing their bodies and lives, which is absolutely fantastic, and I will be their biggest supporter! . Then after a couples of weeks they get tired, they see little to no change, and then the get discouraged and stop going to the gym, eating properly, and then go back to their old habits. . They try a multitude of diet fads, workout fads, but they never stick to or complete one plan because they don’t see “instant results.” And I’m here to put two words into the back of your head..... . Be Consistent & Persistence! . Changing your body and lifestyle takes a lot of energy, planning, and time. The biggest one of them being time! Just think how long it took you to get the current physique you have right now, remember it’s not going to happen overnight. . There isn’t a quick fix. . There isn’t an easy road. . It’s not one healthy meal. . It’s not one gym session. . It’s the consistent and persistent effort and hard work over a period of time before you start to see or feel the results. . Stay patient. . Trust the process. . Stay the course. . Be consistent and persistent! . Happy Monday! . Don’t forget about my 8 week weight loss challenge called KDP Challenge Group on Facebook! . Happy Monday, everyone! . #KDPperformance #KDPchallengegroup #consistency #persistent #hardwork #dedicated #fitness #lifestyle #gym #nutrition #neversettle

[prattkendrick21-blog]

Today’s to do list: . 1) Get smoked doing crossfit ✅ 2) Almost throw up ✅ 3) Laugh & Make fun of yourself ✅ 4) Lay on the ground and weep ✅ . . In all seriousness, I had a blast getting my butt kicked this morning with Brock this morning. I love hitting gym sessions with this stud because he pushes me to work harder and be a better person! Love ya Brock! Also, I had to work off those Christmas cookies and all the wonderful food! . . Quick tip: don’t trying and gain weight and then do crossfit conditioning, you will die I promise you that much! 😂😂 . . Now I’m off to go hunting with my family #ifitfliesitdies. . . I hope y’all had a great time with family and friends, but now it’s time to get up and get back to the grind because our goals don’t stop! . . . . #crossfit #kdpperformance #kdpchallengegroup #wod #6amgroup #conditioning #weightloss #weightgainz #personaldevelopment #family #hunting #bulking #itsamentalthing #training #fitness #lifestylechange #challengeyourself (at Kato CrossFit)

[prattkendrick21-blog]

No Lifts, No Gifts 🎁! . Rudolph told me that if you don’t do your lifts Santa won’t bring you your gifts! . Sorry that I haven’t been as active on IG these last couple of days, I told myself that I want to be in the present with my family which means putting your phone down and spending quality time with friends and family. Especially because my grandpa is still in the hospital! So please pray for him and a healthy recovery from his heart attack! . I was able to sneak away for an hour or so and hit a really nice back session and had a nice pump! . I want to wish you all a Merry Christmas and I hope y’all have a white Christmas! I am off to my other side of the family for another Christmas! Then church tonight! . I hope y’all can take some time to stop for a minute and reflect on what Christmas really means, how it’s NOT about the presents. It’s about our Savior, Jesus, and his birth! Also, please spend quality time with your family and friends, be engaged with them, show them that you truly care about them and tell them that you love them!! . Thanks y’all! Oh, I have something special with #KDPkitchen coming for you in a couple of weeks so please watch out for it 😊! . . . . . #merrychristmas #kdpperformance #kdpchallengegroup #weightlosstransformation #weightloss #transphormation #vtaper #strengthandconditioning #strengthtraining #conditioning #merryfitmas #noliftnogift #family #qualitytime #christmas #whitechristmas #minnesnowta #backworkout #legionofboom #home❤️ #jesusisking

[prattkendrick21-blog]

The only person you have to convince is the person looking right back at you! . . For those of you wondering, I had a great time with my family in Iowa, and I got back home to MinneSNOWta safely and I’m back home with my family ❤️. . . The next couple of days will be spent with my family and extended family! I can’t be any happier! I love Minnesota, my family, and Christmas, especially when there is a lot of snow on the ground! . . I wish y’all a Merry Christmas and a Happy New Year!! Get yourself prepared for 2018, write your goals down, post them in 3 different places in your house and read them everyday! Failure to prepare is preparing to fail! Get a step ahead already! . . I love y’all! Thank you for your continuous support! . . #kdpperformance #kdpchallengegroup #christmas #family #besttimeoftheyear #qualitytime #goals #personaldevelopment #personalgrowth #fitness #lifestyle #noliftsnogifts #legionofboom #healthyeating #nutrition #2018goals #preparationiskey #consistencyiskey (at Minneapolis, Minnesota)

[prattkendrick21-blog]

❗️YOU VS YOU ❗️ . I will be completely honest and tell you that I didn’t want to go to the gym today at all. Heck I wasted 2 hours, giving myself time hacks on when I was going to get off the couch to go to the gym. . When I got there I was so focused and so in tune to my training. I was out of my head, focused on one thing and one thing only. . Did I lift extremely heavy? Nope. . What did I do? . I took a step back, dropped the weight, focused on mind to muscle connection, form, and tempo. . Did I have a really good lift? Yes. . It’s not always about lifting heavy ass weight, it is about the mental strength to preserve even when you don’t want to, when nobody is looking, when it’s late, when you are cold, and when you have told yourself every excuse on why you don’t want to go. That is when you owe it to yourself to go and make yourself better! . Happy Tuesday everyone! Christmas is almost here, and only 2 more days until I’m back in MinneSNOWta with my family! I can’t wait! . . . . . . . . . . . . . #kdpperformance #kdpchallengegroup #youvsyou #youoweittoyourself #100to0 #mindovermatter #mentallystrong #focus #focusonyourself #focusonyourgoals #personalgrowth #challengeyourself #weightlossmotivation #bodybuilding #lifestyletraining #personaldevelopment #trainingday #legday #nike #changeyourlife #actionsspeaklouder #talkischeap (at Minneapolis, Minnesota)

[prattkendrick21-blog]

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A post shared by Kendrick Pratt (@coach_kendrick44)

Hello IG Fam 🤗 sorry for being MIA lately, this week has been brutal for me as I have been battling strep throat, the flu, a cold, and pretty much any other sickness you can get at this time of the year. I missed work, I missed workouts, meals, and training sessions. However, it’s time to get back on the grind now. So here is a little snip from today’s session! Thank you for keeping your interest in me! I really appreciate it 😊😊👊👊!!! . Today’s session was all about back thickness! . 1️⃣ Deadlifts! 2️⃣ Machine Rows! 3️⃣ Incline Dumbbell Row! 4️⃣ Smith Machine Bent Over Rows! 5️⃣ Tricep Pushdown! 6️⃣ Reverse Curls! 7️⃣ Hammer Curls! 8️⃣ Tricep Overhead Extensions! . It was really nice to have the gym to myself! Especially after this past week of fighting sickness, barley eating or drinking anything, it was a good mental session which is HUGE! . Stay tuned for a nutrition post later today or tomorrow! . I’m now off to finish my Christmas shopping for my family!! . I hope y’all have a great weekend! And that you get to be with your families soon! Love y’all! Thank you! . . . . . . . . . #kdpperformance #kdpchallengegroup #backthickness #rowtogrow #fitnessjourney #legionofboom #personaldevelopment #nutritionmatters #nutritionstudent #alwayslearning #trainingday #weightloss #leanmuscle #iamfirstphorm #bigger #faster #stronger #curlsforthegirls #gymlifestyle #trainingsession #bicepworkout #tricepsworkout #bisandtris #gaintrain

[prattkendrick21-blog]

After a couple of days being bed ridden due to illness, today I felt so much better so I had to get to the gym! . I haven’t really eaten that much in the last couple of days. If you’ve been following my stories, you Will know that I’ve literally been sucking down pedialyte like it’s my job, eating medicine like it’s candy, and sleeping like a new born baby! . The message I want to share with you today is: LISTEN TO YOUR BODY! Our bodies will tell us exactly what we need, whether it’s sleep, good, water, electrolytes, etc! LISTEN TO YOUR BODY! . Whether you are/we’re fighting a sickness like me or not, sometimes our bodies need a break from our daily non-stop routines. I will be honest and say that I expected today’s session to be terrible, I expected the weights to feel heavy, my body to move slow and lethargic, but it wasn’t! I had a really really really good session, the weights felt light, they went up fast and smooth, and the pump was real! . The point being is that when you listen to your body, let it recharge, as much as it sucks being away or not doing your daily routine, it will benefit you! Your body will perform better for you! Trust the process, and train smart! . . . . . #kdpperformance #kdpchallengegroup #restisgood #restisimportant #listen #recovery #personaldevelopment #challengeyourself #trainsmart #100to0 #weightlossmotivation #fitness #legionofboom #iamfirstphorm #goals #fitnessmotivator #nutrition #healthyme #workinprogress #workout #gymfit #lifestyle #personaltrainer

[prattkendrick21-blog]

Ayyyee its #flexfriday! My workout was powered by my tucked in old high school shirt, reminiscing on those golden days! . Just a quick reminder that the weekend is NOT an opportunity to eat and drink whatever you want! . You still have goals that you are chasing and people that are looking up to you! DO NOT let the weekend set you back. . I know that y’all work too damn hard during the weekend and you take so many steps forward, DO NOT allow yourself to take steps backwards just because it’s the weekend! . I hope y’all have a great weekend! Have fun, rest up, be safe, and spend time with those who are important to you and make you a better person! . #kdpperformance #flexfridays #legs #strength #weightlosssupport #bodybuilding #personaltrainer #legionofboom #dowork #goals #personaldevelopment #investinyourself #dreambig (at Manhattan, Kansas)

[prattkendrick21-blog]

👀What and heck kind of concoction is this?👀 . I know y’all are thinking that 😂 . This is my morning breakfast literally every morning and it is so freaking good! . Here we go! . 👉 12.5oz of egg whites 🥚. 👉 3/4 Cup Spinach 🥗. 👉 1 Can of Tuna 🍣. 👉 2.5oz of Oats. 👉 2 Tbsp of Coconut Oil 🥥. . Don’t knock it before you try it! . If y’all would like some more information on nutrition please feel free to reach out to me at anytime! I’d love to walk along side you on your journey to reaching your goals! . prattchampion@gmail.com . #kdpperformance #nutrition #foodlover #food #oats #eggs #tuna #spinach #protein #carbsarelife (at Kansas)

[prattkendrick21-blog]

What do y’all have for a preworkout meal?! . Today I am having 5oz of Turkey, 6oz of sweet potatoes, and 9oz of nuts and some spinach! . I would recommend eating your preworkout meal roughly 60-90 minutes before you train so your body has some time to digest your food and turn it into energy for your lift! . If you are short on time I would recommend a fast digesting protein, Phormula-1 and a simple carb, Ignition from @1stphorm because it won’t take as long for your body to break it down! . If you would like some more information or want to run some ideas, questions, or comments shoot me a DM or e-mail me! . Also, go check out KDP Performance and KDP Challenge Group on Facebook! . Prattkendrick21@gmail.com . #kdpperformance #kdpchallengegroup #preworkoutmeal #food #nutrition #timing #fitness #itsalifestyle #neversettle

[prattkendrick21-blog]

Guys! Listen! Monday’s don’t suck, it’s your attitude about Monday’s that sucks! . How many of you have received snaps, texts, or interacted with people so far that have had a negative mindset because “it’s Monday?” . It’s straight bullshit! There is nothing wrong with Monday’s, there is nothing wrong with the beginning of the week. If you are that negative person, change your mindset, if you are that person who they have expressed it to change their mindset! . #mondaymotivation #kdpperformance

[prattkendrick21-blog]

💧 You need more water 💧! . Do you sometimes feel fatigued? Feel like your muscles aren’t fueled properly prior to your workout? Feel like you are just dead? . Trust me, I feel that too! When you reflect you say I’ve done everything right today, I’ve eaten all my meals, etc, etc, but how much water have you consumed?! . Our body is roughly 60% water, which means you need to consume more water. Water does more than just hydrate you it also increase energy, relieves fatigue, promotes weight loss, flushed out toxins, boosts immune system, maintains regularity, and is natural headache remedy. These are just a couple of benefits that water has. . Aim for roughly a gallon of water a day. . #kdpperformance #H2O #bottomsup #sipsiphooray #waterboy #water #neversettle #fitnesslifestyle

[prattkendrick21-blog]

#internationalchestday with @madukaife_ezimorah we were making them titties grow! . This is what we did today! . 1) Incline DB Press. 2) Incline DB Flys. 3) Decline Machine Chest Press. 4) Single Arm Machine Chest Press. 5) Cable Flys (High, Medium, & Low). 6) Cable Shoulder Raise. 7) Machine Rear Flys. & of course some... 8) Bicep Curls. . The focus was on squeezing your muscles like we squeeze your girls ass (😂😂) lololol, who says lifting can’t be fun?!?!!!! But seriously squeeze as hard as you can!! . #kdpperformance #chest #chestsplit #fitnessmotivation #fitnesslifestyle #gym #he’sapro #he’shugeAF #neversettle #heavyweight #lightweightbaby (at THE FOUNDATION)