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Our blog post from Atlanta is live - link in bio! We werenโ€™t quite sure about the place at first but we found some really cool stuff to do. #iheartatl #atlanta #travelblog
Our blog post from Atlanta is live - link in bio! We werenโ€™t quite sure about the place at first but we found some really cool stuff to do. #iheartatl  #atlanta  #travelblog 
Nothing like freshly baked bagels and this batch is for me! Have you ever made bagels? They are #delicious fresh from the oven...especially with some of Latrell's strawberry jam! #dessertsbylatrell #southernjazzandsweets #bagels #yeast  #slowfood #patience #flour #water #salt #knowyouringredients #knowyourbaker #knowyourfood #knead #strawberryjam #georgia  #ilovewhatido #findyourbliss #ihearttally #iheartatl #georgia  #foodismypassion #musictoo #southerngirl #breadlove  #shebakesandcooks #cheflife #yum #learntocookwithlatrell #florida
Nothing like freshly baked bagels and this batch is for me! Have you ever made bagels? They are #delicious  fresh from the oven...especially with some of Latrell's strawberry jam! #dessertsbylatrell  #southernjazzandsweets  #bagels  #yeast  #slowfood  #patience  #flour  #water  #salt  #knowyouringredients  #knowyourbaker  #knowyourfood  #knead  #strawberryjam  #georgia  #ilovewhatido  #findyourbliss  #ihearttally  #iheartatl  #georgia  #foodismypassion  #musictoo  #southerngirl  #breadlove  #shebakesandcooks  #cheflife  #yum  #learntocookwithlatrell  #florida 
Looks simple right? Thatโ€™s because it is! The thing โ˜๐Ÿผ that people do wrong is just go through the motions.
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Yes, Iโ€™m working the shoulder (KB single arm shoulder press) BUT... thereโ€™s a little more to it. everything stems from the core. Iโ€™m engaging my core muscles to make sure I maintain a neutral spine, that Iโ€™m controlled in the movement, that I donโ€™t lean and compensate, remaining strict in the movement.
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Unitlateral work has been my favorite as far as warmups or to be paired up with a compound movement๐Ÿ‹๐Ÿผโ€โ™‚๏ธ #rcfitness #personaltrainer #functionalbodybuilding
Looks simple right? Thatโ€™s because it is! The thing โ˜๐Ÿผ that people do wrong is just go through the motions. - Yes, Iโ€™m working the shoulder (KB single arm shoulder press) BUT... thereโ€™s a little more to it. everything stems from the core. Iโ€™m engaging my core muscles to make sure I maintain a neutral spine, that Iโ€™m controlled in the movement, that I donโ€™t lean and compensate, remaining strict in the movement. - Unitlateral work has been my favorite as far as warmups or to be paired up with a compound movement๐Ÿ‹๐Ÿผโ€โ™‚๏ธ #rcfitness  #personaltrainer  #functionalbodybuilding 
Join me this Saturday to learn all about water bath canning.  You will make and take home a jar of Strawberry Jam and a jar of Pickled Three Bean Salad. I might make a batch of #buttermilk #biscuits to go with the jam. See you there!  Saturday, May 12th, 10AM-1PM, $45,  Limit 16, Call 850.385.5665 to register. 
#dessertsbylatrell #canning #preserving #foodadventures #waterbath #freshingredients #strawberryjam #freshfromflorida #iamgeorgiagrown #southernjazzandsweets #pickles #threebeansalad #cometomyclass #ilovewhatido #countrylife # ihearttally #iheartmilledgeville #iheartatl #southerngirl  #learntocookwithlatrell
Join me this Saturday to learn all about water bath canning. You will make and take home a jar of Strawberry Jam and a jar of Pickled Three Bean Salad. I might make a batch of #buttermilk  #biscuits  to go with the jam. See you there! Saturday, May 12th, 10AM-1PM, $45, Limit 16, Call 850.385.5665 to register. #dessertsbylatrell  #canning  #preserving  #foodadventures  #waterbath  #freshingredients  #strawberryjam  #freshfromflorida  #iamgeorgiagrown  #southernjazzandsweets  #pickles  #threebeansalad  #cometomyclass  #ilovewhatido  #countrylife  # ihearttally #iheartmilledgeville  #iheartatl  #southerngirl  #learntocookwithlatrell 
Leg day warm up. As @marcusfilly says, โ€œrethink your warmupโ€ ๐Ÿ‘Œ๐Ÿผ
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Single arm KB squat to reverse lunge with balance. I love this and has been part of my lower body warm up series ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ #rcfitness #mywarmup #functionalbodybuilding
Leg day warm up. As @marcusfilly says, โ€œrethink your warmupโ€ ๐Ÿ‘Œ๐Ÿผ - Single arm KB squat to reverse lunge with balance. I love this and has been part of my lower body warm up series ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ #rcfitness  #mywarmup  #functionalbodybuilding 
Living my best life! 31 and fresher than ever! #sundayfunday #notmyballoons #iheartatl
Need a change up for a back exercise? Try the KB incline supported row ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ‘Œ๐Ÿผ I love supersetting this move with a pressing exercise.
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I prefer to play with the tempo, 1 second up, 1 second hold, 2 seconds down. Think about the muscles tire working, feel the muscle flexing and stretch, thatโ€™s how you get the most of out of your workout ๐Ÿ’ช๐Ÿผ
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Let me know if thereโ€™s anything I can do to help you โ™ฅ๏ธ๐Ÿ˜Š #rcfitness #kbrow #backday #personaltrainer
Need a change up for a back exercise? Try the KB incline supported row ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ‘Œ๐Ÿผ I love supersetting this move with a pressing exercise. - I prefer to play with the tempo, 1 second up, 1 second hold, 2 seconds down. Think about the muscles tire working, feel the muscle flexing and stretch, thatโ€™s how you get the most of out of your workout ๐Ÿ’ช๐Ÿผ - Let me know if thereโ€™s anything I can do to help you โ™ฅ๏ธ๐Ÿ˜Š #rcfitness  #kbrow  #backday  #personaltrainer 
Something Iโ€™ve been doing to finish legs is some plyometric work. Iโ€™ve loved doing these kneeling plyo jumps to a vert jump ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜ต it doesnโ€™t look too hard until you realize how much energy and power is required to do this. I usually finish with 3 sets of 6-8 jumps. ๐Ÿคพ๐Ÿปโ€โ™‚๏ธ my last attempt at the vertical jump was 39.5 inches. Maybe when I can retest, itโ€™s higher ๐Ÿ˜ˆ
Something Iโ€™ve been doing to finish legs is some plyometric work. Iโ€™ve loved doing these kneeling plyo jumps to a vert jump ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜ต it doesnโ€™t look too hard until you realize how much energy and power is required to do this. I usually finish with 3 sets of 6-8 jumps. ๐Ÿคพ๐Ÿปโ€โ™‚๏ธ my last attempt at the vertical jump was 39.5 inches. Maybe when I can retest, itโ€™s higher ๐Ÿ˜ˆ
Some days you need to let loose and let go of control. Screw calorie counting. Just live in the moment. #cheesecake #foodie #latte #iheartatl #atlanta #cafeintermezzo #oreo #calories #letitgo #carpediem
SkyView Atlanta on a very warm day. 
#skyview #skyviewatlanta #atlanta #atl #georgia
Re-think how you do abs - โ€œcrunchingโ€ isnโ€™t the only way to work core. One of my favorite ways to work my core is isometric holds.
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Here Iโ€™m doing a TRX L-sit hold. I sit nice and tall, engage my deep core muscles to maintain that 90ยฐ at the hips and pull up, ticking my elbows.
#isometric #corework #changeitup
Re-think how you do abs - โ€œcrunchingโ€ isnโ€™t the only way to work core. One of my favorite ways to work my core is isometric holds. . Here Iโ€™m doing a TRX L-sit hold. I sit nice and tall, engage my deep core muscles to maintain that 90ยฐ at the hips and pull up, ticking my elbows. #isometric  #corework  #changeitup 
Cheerful and happy just like the powerhouse friend who wore it. #iplsc #iheartatl #inmanparkfest #butterflyball2018 #opiendot #alexisbittar #oldnavy
Getting back to my soccer ways โšฝ๏ธ
#atlutd #atlunited #uniteandconquer
The question was how do you go about counting macros, thatโ€™s cool. FIRST you need to FIND what your macros are ๐Ÿ“
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Hereโ€™s a formula to help you find what your macros are, once you have them. Track/count them consistently and adjust the numbers until you start moving towards your goal of weight gain or weight loss ๐Ÿ’ช๐Ÿผ๐Ÿ“ˆ
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๐Ÿ’ฅFinding macros

Weight x 12-15(depending on activity) = calories for the day (RDI)

First, you MUST determine your RDI, as no diet will work until you understand how many calories a day you require!

To determine your daily intake, use the following formualas: 
Protein = RDI * 0.4 / 4 
Carbs = RDI * 0.4 / 4 
Fat = RDI * 0.2 / 9

For example, if your RDI is 2000 calories, then: 
Protein = 2000 * 0.4 / 4 = 200 grams of Protein a day 
Carbs = 2000 * 0.4 / 4 = 200 grams of Carbs a day 
Fat = 2000 * 0.2 / 9 = 44 grams of Fat a day

Some people may require 1-2 servings a day of Whey Protein powder mixed into foods or beverages to achieve the protein levels. Carbohydrates should mostly consist of complex carbohydrates and fiber from whole grains, vegetables and/or fruits, and not from sugar. Fats should come from healthy fat sources such as Salmon, Avacados, and nuts, not from animal fats and oils.

Eat 5-6 times a day, with 3 larger meals and 2-3 snacks consisting of 200-300 calories each.
#rcfitness #macros #useit
The question was how do you go about counting macros, thatโ€™s cool. FIRST you need to FIND what your macros are ๐Ÿ“ - Hereโ€™s a formula to help you find what your macros are, once you have them. Track/count them consistently and adjust the numbers until you start moving towards your goal of weight gain or weight loss ๐Ÿ’ช๐Ÿผ๐Ÿ“ˆ - ๐Ÿ’ฅFinding macros Weight x 12-15(depending on activity) = calories for the day (RDI) First, you MUST determine your RDI, as no diet will work until you understand how many calories a day you require! To determine your daily intake, use the following formualas: Protein = RDI * 0.4 / 4 Carbs = RDI * 0.4 / 4 Fat = RDI * 0.2 / 9 For example, if your RDI is 2000 calories, then: Protein = 2000 * 0.4 / 4 = 200 grams of Protein a day Carbs = 2000 * 0.4 / 4 = 200 grams of Carbs a day Fat = 2000 * 0.2 / 9 = 44 grams of Fat a day Some people may require 1-2 servings a day of Whey Protein powder mixed into foods or beverages to achieve the protein levels. Carbohydrates should mostly consist of complex carbohydrates and fiber from whole grains, vegetables and/or fruits, and not from sugar. Fats should come from healthy fat sources such as Salmon, Avacados, and nuts, not from animal fats and oils. Eat 5-6 times a day, with 3 larger meals and 2-3 snacks consisting of 200-300 calories each. #rcfitness  #macros  #useit 
โ€œYouโ€™re running that wayโ€ ๐Ÿ˜‚๐Ÿ‘‰๐Ÿผ
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My outdoor strength & conditioning class has been a blast. Itโ€™s just fun going outside and you donโ€™t need a lot of things to get great workout ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ #rcfitness #fitnesstrainer #bootcampworkout
๐Ÿ“ธ: @alandashphotography
โ€œYouโ€™re running that wayโ€ ๐Ÿ˜‚๐Ÿ‘‰๐Ÿผ . My outdoor strength & conditioning class has been a blast. Itโ€™s just fun going outside and you donโ€™t need a lot of things to get great workout ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ #rcfitness  #fitnesstrainer  #bootcampworkout  ๐Ÿ“ธ: @alandashphotography
Its a cat! Its an owl! Its a cowl? An oat? #CatOwl #Meowl #StreetArt #Atlanta #ATL #IHeartATL #AngiesAtlantaAdventures
Something new Iโ€™ve done was put together a great class to gather a large group of people and share the same passion for fitness, competition and breaking a sweat.
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Itโ€™s put me outside my comfort zone and put my skills to the test. This is how Iโ€™ve always imagined Iโ€™d spend doing for the rest of my life. Doing what I love and helping others along the way.
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Itโ€™s almost time to go out on that grass field, have fun and get strong ๐Ÿ’ช๐Ÿผ๐Ÿ˜Ž #rcfitness #outdoorworkout #groupexerciseclass
Something new Iโ€™ve done was put together a great class to gather a large group of people and share the same passion for fitness, competition and breaking a sweat. - Itโ€™s put me outside my comfort zone and put my skills to the test. This is how Iโ€™ve always imagined Iโ€™d spend doing for the rest of my life. Doing what I love and helping others along the way. - Itโ€™s almost time to go out on that grass field, have fun and get strong ๐Ÿ’ช๐Ÿผ๐Ÿ˜Ž #rcfitness  #outdoorworkout  #groupexerciseclass 
On set with @productionchris & @jrcampbellsoc ๐ŸŽฅ
@ford commercial or fitness shoot? ๐Ÿ’ช๐Ÿผ๐Ÿ˜œ excited to see all this put together. #onset #rcfitness #itwascold #ford
On set with @productionchris & @jrcampbellsoc ๐ŸŽฅ @ford commercial or fitness shoot? ๐Ÿ’ช๐Ÿผ๐Ÿ˜œ excited to see all this put together. #onset  #rcfitness  #itwascold  #ford 
๐Ÿ’ฅ KB metabolic circuit ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ
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Itโ€™s getting warmer out so that means itโ€™s time to cut and trim up. Hereโ€™s what I did today as part of my workout.
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1 min KB burpee
30 sec rest
1 min KB rack squat
30 sec rest
1 min KB bent over row
30 sec rest
1 min KB skier
3 min rest | 2-3 rounds
#rcfitness #kbworkout #metabolicconditioning
๐ŸŽถ: @dyallas - Star Wars remix
๐Ÿ’ฅ KB metabolic circuit ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ - Itโ€™s getting warmer out so that means itโ€™s time to cut and trim up. Hereโ€™s what I did today as part of my workout. - 1 min KB burpee 30 sec rest 1 min KB rack squat 30 sec rest 1 min KB bent over row 30 sec rest 1 min KB skier 3 min rest | 2-3 rounds #rcfitness  #kbworkout  #metabolicconditioning  ๐ŸŽถ: @dyallas - Star Wars remix
Happy Throwback Thursday my frands! #Repost @hoopyfamily with @get_repost
ใƒปใƒปใƒป
If you haven't seen the #dancingwithatlantapublicart video fr a couple years ago of me, filmed + edited by @hoopyfamily featuring this dynamic piece by @sanithna and two other works, please click the link in my bio. #hoopvideo #flomies #atlantadancers #atlantahoopers #hoopdanceatlanta #hoopdancer #hoopessence #hoopy #happy #rainbow #atlantastreetart #outerspaceproject #sanithna #hulahoop #hoopgirls #tattooedgirls #beauty #iheartatl #atlanta #hoopersofig #atlantaart #atlantaartist #sanitha
Happy Throwback Thursday my frands! #Repost  @hoopyfamily with @get_repost ใƒปใƒปใƒป If you haven't seen the #dancingwithatlantapublicart  video fr a couple years ago of me, filmed + edited by @hoopyfamily featuring this dynamic piece by @sanithna and two other works, please click the link in my bio. #hoopvideo  #flomies  #atlantadancers  #atlantahoopers  #hoopdanceatlanta  #hoopdancer  #hoopessence  #hoopy  #happy  #rainbow  #atlantastreetart  #outerspaceproject  #sanithna  #hulahoop  #hoopgirls  #tattooedgirls  #beauty  #iheartatl  #atlanta  #hoopersofig  #atlantaart  #atlantaartist  #sanitha 
Standing cable rows ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ
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Normally pared up with a heavy press. Standing up vs seated forces your to use your core and stabilize a little harder.
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Keep the weight moderate and focus on driving the elbow back, engaging the lats, mid & upper back.
#rcfitness #fitnesstips #personaltrainer
Standing cable rows ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ - Normally pared up with a heavy press. Standing up vs seated forces your to use your core and stabilize a little harder. - Keep the weight moderate and focus on driving the elbow back, engaging the lats, mid & upper back. #rcfitness  #fitnesstips  #personaltrainer 
Dekalb Ave Streets Alive 2018 - #dekalbave #boulevardatl #cottonmilllofts #hulseyyard #marta #itsmarta the intersection of transportation and art, biking and transit, people and industry and history! #iheartatl on one of Atlantaโ€™s earliest transportation corridors, Georgia RR since 1845, I could go on but this is @historicatlanta, thanks @atlantabike ๐Ÿšฒ๐Ÿ˜
Dekalb Ave Streets Alive 2018 - #dekalbave  #boulevardatl  #cottonmilllofts  #hulseyyard  #marta  #itsmarta  the intersection of transportation and art, biking and transit, people and industry and history! #iheartatl  on one of Atlantaโ€™s earliest transportation corridors, Georgia RR since 1845, I could go on but this is @historicatlanta, thanks @atlantabike ๐Ÿšฒ๐Ÿ˜
The little cub in the picture helped me make guacamole in my hands on cooking class. We also made flour and corn tortillas.  Do you like guacamole? Try using it on a sandwich instead of mayo...delish! 
#dessertsbylatrell #handson #cookingclass #teachyourkids #eattolive #healthyfood #portioncontrol #cookingis #science #math #STEAM #freshingredients #floridaag #knowyourfood #guacamole #avocado #onions #cumin #cilantro #jalapeno #tomatoes #limejuice #bluecorn #tortillas #yum #ilovewhatidoโค๏ธ #ilovemexicanfood #ihearttally #iheartatl #learntocookwithlatrell
The little cub in the picture helped me make guacamole in my hands on cooking class. We also made flour and corn tortillas. Do you like guacamole? Try using it on a sandwich instead of mayo...delish! #dessertsbylatrell  #handson  #cookingclass  #teachyourkids  #eattolive  #healthyfood  #portioncontrol  #cookingis  #science  #math  #STEAM  #freshingredients  #floridaag  #knowyourfood  #guacamole  #avocado  #onions  #cumin  #cilantro  #jalapeno  #tomatoes  #limejuice  #bluecorn  #tortillas  #yum  #ilovewhatido โค๏ธ #ilovemexicanfood  #ihearttally  #iheartatl  #learntocookwithlatrell 
Hereโ€™s yesterdays leg workout ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ I know you guys like to get ideas and I think youโ€™d like to see what Iโ€™m doing and what not.
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๐Ÿ”บlet me know if thereโ€™s more posts youโ€™d like to see! Iโ€™ll make it happen ๐Ÿ’ช๐Ÿผ
#rcfitness #personaltrainer #tryingtogetshredded
Hereโ€™s yesterdays leg workout ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ I know you guys like to get ideas and I think youโ€™d like to see what Iโ€™m doing and what not. - ๐Ÿ”บlet me know if thereโ€™s more posts youโ€™d like to see! Iโ€™ll make it happen ๐Ÿ’ช๐Ÿผ #rcfitness  #personaltrainer  #tryingtogetshredded 
255lbs x 1 Iโ€™ll take it. I almost never max out. But every once in a while I like to see where I stand.
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I hope you are all having a great Tuesday ๐Ÿ™Œ๐Ÿผโ™ฅ๏ธ let me know if thereโ€™s any questions I can answer or anything I can do to help you! comment or DM me ๐Ÿ’ช๐Ÿผ
#rcfitness #chestday #broday
255lbs x 1 Iโ€™ll take it. I almost never max out. But every once in a while I like to see where I stand. - I hope you are all having a great Tuesday ๐Ÿ™Œ๐Ÿผโ™ฅ๏ธ let me know if thereโ€™s any questions I can answer or anything I can do to help you! comment or DM me ๐Ÿ’ช๐Ÿผ #rcfitness  #chestday  #broday 
New Orleans has been wonderful but Iโ€™m excited to be heading back to Atlanta tomorrow. $7 
http://etsy.me/2EdJeHo
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#forsaleonetsy #theofficialhep #atlanta #atlantazoo #atlantahistory #georgiahistory #vintageatlanta #vintageatl #vintagezoo #giraffe #1980s #vintagegeorgia #atlantalife #iheartatl #iheartatlanta #zoo
Took the workout outside. I rigged up this sled with an old  tire (got it for free, if you donโ€™t count the tip I gave the homie at the tire shop), some chain, and rope ๐Ÿ˜œ
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Change things up, take advantage of some sunshine and warmer weather. ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐ŸŒค
#rcfitness #outdoorworkout
Took the workout outside. I rigged up this sled with an old tire (got it for free, if you donโ€™t count the tip I gave the homie at the tire shop), some chain, and rope ๐Ÿ˜œ - Change things up, take advantage of some sunshine and warmer weather. ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐ŸŒค #rcfitness  #outdoorworkout 
Party On ๐Ÿš™๐ŸŽ‰ โ €โ €โ €โ €โ €โ €โ €โ €โ €
#partyon #787windsor #blackgencoupe #carchicks #boosted #gotboost #love #instagood #bossart #carsofinstagram #graff #kdmstance #lowlife #floridacars #kdm #kdmflorida
Little arm blast to finish off upper body - triceps extension and bicep curls with the cables ๐Ÿ’ช๐Ÿผ๐Ÿ˜
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Put your hat real low, blast that music and get in the zone. ๐Ÿ˜ˆ
#rcfitness #armsrace
Little arm blast to finish off upper body - triceps extension and bicep curls with the cables ๐Ÿ’ช๐Ÿผ๐Ÿ˜ - Put your hat real low, blast that music and get in the zone. ๐Ÿ˜ˆ #rcfitness  #armsrace 
Boss will creep into dangerous locations just to take a flick of his favorite artist ๐Ÿ˜‰ @grafilthy_art

#graffitireflection #grafilthyart #nelsart #nels #blackgencoupe #slonata #sonata #carchicks #boosted #gotboost #love #instagood #bossart #carsofinstagram #graff #kdmstance #lowlife #floridacars #kdm #kdmflorida
โ˜†*:.๏ฝก. o(โ‰งโ–ฝโ‰ฆ)o .๏ฝก.:*โ˜†
โ €โ €โ €โ €โ €โ €โ €โ €โ €
#graffitireflection #grafilthyart #nelsart #nels #blackgencoupe #slonata #sonata #carchicks #boosted #gotboost #love #instagood #bossart #carsofinstagram #graff #kdmstance #lowlife #floridacars #kdm #kdmflorida
โ˜†*:.๏ฝก. o(โ‰งโ–ฝโ‰ฆ)o .๏ฝก.:*โ˜†
โ €โ €โ €โ €โ €โ €โ €โ €โ €
#graffitireflection #grafilthyart #nelsart #nels #blackgencoupe #slonata #sonata #carchicks #boosted #gotboost #love #instagood #bossart #carsofinstagram #graff #kdmstance #lowlife #floridacars #kdm #kdmflorida
Sometimes I just like sharing raw footage, no editing, no fancy stuff. My goal is to show you what Iโ€™m doing, how to do it, and maybe it works for you too๐Ÿ˜œ
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I cal it the frogger with a band. Itโ€™s working the abductors (side of the leg) and the glutes, with a hint of the lower back. Just an accessory exercise I like doing on leg day ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ
#rcfitness #bootywork #personaltrainer
Sometimes I just like sharing raw footage, no editing, no fancy stuff. My goal is to show you what Iโ€™m doing, how to do it, and maybe it works for you too๐Ÿ˜œ - I cal it the frogger with a band. Itโ€™s working the abductors (side of the leg) and the glutes, with a hint of the lower back. Just an accessory exercise I like doing on leg day ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ #rcfitness  #bootywork  #personaltrainer 
#throwbackthursday to the Arnold. I was EXHAUSTED ๐Ÿ˜‚ I was getting ready to board my flight back home at ATL and just dozed off real quick (thanks to my dad for the pic ๐Ÿ˜). It was an amazing 2 days in Ohio #arnoldclassic #arnoldclassic2018 #columbusohio
Yay! @okuatlanta won for my fave drink of the night! #yelpsavannahbeeco #westmidtown #yelpelite #honey #cheers
Such a hip apartment & cool staff over in #o4w! ๐Ÿข @anthemonashley #networking #atlrealtor #atlrealestate #iheartatl
5:45am | 32ยฐ | Gym
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Itโ€™s Wednesday and the week is halfway through. Youโ€™re feeling like the week is dragging by and youโ€™re in search for the motivation to get you going... stop looking & start doing something to break the patter youโ€™re in.
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Youโ€™re in a rut, so what? Do something about it. Complaining and sitting back isnโ€™t doing ๐Ÿ’ฉ for you. ๐Ÿ‘Š๐Ÿผ
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๐Ÿ‘ฅ tag someone who needs to hear this. 
#breakthepattern #motivationisntenough #makethingshappen
5:45am | 32ยฐ | Gym - Itโ€™s Wednesday and the week is halfway through. Youโ€™re feeling like the week is dragging by and youโ€™re in search for the motivation to get you going... stop looking & start doing something to break the patter youโ€™re in. - Youโ€™re in a rut, so what? Do something about it. Complaining and sitting back isnโ€™t doing ๐Ÿ’ฉ for you. ๐Ÿ‘Š๐Ÿผ - ๐Ÿ‘ฅ tag someone who needs to hear this. #breakthepattern  #motivationisntenough  #makethingshappen 
So true...hopefully no more tornadoes though! ๐Ÿคฃ๐Ÿ˜‚๐Ÿคฃ#seasonsinthesouth #bipolarweather #iheartatl #alittlemoresummer
[DB clean to press] / functional, strong, multi-joint.
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Iโ€™ve been rethinking how I put together my workouts and strength has gone through the roof. ๐Ÿ“ˆ
#rcfitness #funtionaltraining #personaltrainer
Do you want to learn how to make pasta? Come to my hands-on cooking class! I made this pasta with spinach and it is #delicious See you there! Register soon... Space is limited. 3/24/18 $40

#dessertsbylatrell #cookingclass #makeyourown #handmade #pasta #slowfood #spinachandcheese #ravioli #spinach #tomatosauce #italianfood #yum #spaghetti #southernjazzandsweets #bowtiepasta #tortellini  #brownskitchencenter #ihearttally #florida #iheartatl #iamgeorgiagrown #knowyourfood #eattolive #buylocal #fitchef  #shareyourgifts  #learntocookwithlatrell
Do you want to learn how to make pasta? Come to my hands-on cooking class! I made this pasta with spinach and it is #delicious  See you there! Register soon... Space is limited. 3/24/18 $40 #dessertsbylatrell  #cookingclass  #makeyourown  #handmade  #pasta  #slowfood  #spinachandcheese  #ravioli  #spinach  #tomatosauce  #italianfood  #yum  #spaghetti  #southernjazzandsweets  #bowtiepasta  #tortellini  #brownskitchencenter  #ihearttally  #florida  #iheartatl  #iamgeorgiagrown  #knowyourfood  #eattolive  #buylocal  #fitchef  #shareyourgifts  #learntocookwithlatrell 
๐Ÿ˜ŠI hope you all are having a great start to your Monday ๐Ÿ™Œ๐Ÿผ hereโ€™s a quick and effective core superset, gotta start working on those abs, summer isnโ€™t too far away ๐Ÿ˜Žโ˜€๏ธ๐ŸŒด -
Hanging knee drive w/band
KB crunch w/ overhead reach
4 sets of 1 min each ๐Ÿ”ฅ
#getthoseabs #rcfitness #personaltrainer
๐Ÿ˜ŠI hope you all are having a great start to your Monday ๐Ÿ™Œ๐Ÿผ hereโ€™s a quick and effective core superset, gotta start working on those abs, summer isnโ€™t too far away ๐Ÿ˜Žโ˜€๏ธ๐ŸŒด - Hanging knee drive w/band KB crunch w/ overhead reach 4 sets of 1 min each ๐Ÿ”ฅ #getthoseabs  #rcfitness  #personaltrainer 
โ€œI just want to slim down, tone up, do I just do cardio?โ€
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I get asked that about 2x a day from women ๐Ÿšบ. Cardio is only a small part of getting your body where you want it and keeping it healthy.
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๐Ÿคš๐Ÿผ WAIT... before you run to do cardio, understand what else resistance training does for you. Itโ€™s not only helps with fat loss and toning up, but all the above that I listed! ๐Ÿ‘†๐Ÿผ
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๐Ÿ‹๐Ÿผโ€โ™‚๏ธ lifting weights helps your body out in so many ways! Eat right, lift weights and love every dang bit of the process ๐Ÿ’ช๐Ÿผโ™ฅ๏ธ #rcfitness #personaltrainer #strongwomen
โ€œI just want to slim down, tone up, do I just do cardio?โ€ - I get asked that about 2x a day from women ๐Ÿšบ. Cardio is only a small part of getting your body where you want it and keeping it healthy. - ๐Ÿคš๐Ÿผ WAIT... before you run to do cardio, understand what else resistance training does for you. Itโ€™s not only helps with fat loss and toning up, but all the above that I listed! ๐Ÿ‘†๐Ÿผ - ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ lifting weights helps your body out in so many ways! Eat right, lift weights and love every dang bit of the process ๐Ÿ’ช๐Ÿผโ™ฅ๏ธ #rcfitness  #personaltrainer  #strongwomen 
Different twist to the bent over row. Here is a single arm KB row w/ pause.
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You want to pull with the elbow and squeeze the lata, rear delts, rhomboid, and keep your core tight.
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Itโ€™s more of an explosive exercise, I forced the muscle to fire at rapid speed while staying controlled.
#rcfitness #personaltrainer #backday
Different twist to the bent over row. Here is a single arm KB row w/ pause. - You want to pull with the elbow and squeeze the lata, rear delts, rhomboid, and keep your core tight. - Itโ€™s more of an explosive exercise, I forced the muscle to fire at rapid speed while staying controlled. #rcfitness  #personaltrainer  #backday 
๐Ÿ’ช๐Ÿผ kettlebell single arm z press w/ opposite arm rack hold ๐Ÿ’ช๐Ÿผ
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I love this exercise, it forces you to keep a tight core to sit upright and hold that 90 degree at the hips. Scapular and overall shoulder stability as well ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ
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Got this from @marcusfilly
#rcfitness #zpress #shoulderworkout
๐Ÿ’ช๐Ÿผ kettlebell single arm z press w/ opposite arm rack hold ๐Ÿ’ช๐Ÿผ - I love this exercise, it forces you to keep a tight core to sit upright and hold that 90 degree at the hips. Scapular and overall shoulder stability as well ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ - Got this from @marcusfilly #rcfitness  #zpress  #shoulderworkout 
โš ๏ธ CREATINE MONOHYDRATE โš ๏ธ
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is creatine really a good supplement to take?..
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๐Ÿ’ช๐ŸผYES, creatine is one of the most studied dietary supplements on the market. it's a natural occurring amino acid in the body, and it can be found in eggs, fish, meats, etc.
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๐Ÿ‹๐Ÿผthe supplementation of creatine monohydrate has many benefits, increased power output & strength, is the reason many athletes take it. it's very inexpensive, you don't need to buy anything crazy, regular creatine monohydrate is all you need.
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๐Ÿฅ›5g of creatine a day is plenty. if you take too much, it can upset the stomach, cause gas, diarrhea, etc. so don't over do it.
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๐Ÿ˜ˆi personally take 5g about 30min before my lifts and in the morning on rest days. it doesn't matter if I'm bulking or cutting, creatine is a staple supplement of mine.
ANY QUESTIONS? ASK ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ or DM ME!
#happylifting #creatine #rcfitness #fitnesscoach
โš ๏ธ CREATINE MONOHYDRATE โš ๏ธ - is creatine really a good supplement to take?.. - ๐Ÿ’ช๐ŸผYES, creatine is one of the most studied dietary supplements on the market. it's a natural occurring amino acid in the body, and it can be found in eggs, fish, meats, etc. - ๐Ÿ‹๐Ÿผthe supplementation of creatine monohydrate has many benefits, increased power output & strength, is the reason many athletes take it. it's very inexpensive, you don't need to buy anything crazy, regular creatine monohydrate is all you need. - ๐Ÿฅ›5g of creatine a day is plenty. if you take too much, it can upset the stomach, cause gas, diarrhea, etc. so don't over do it. - ๐Ÿ˜ˆi personally take 5g about 30min before my lifts and in the morning on rest days. it doesn't matter if I'm bulking or cutting, creatine is a staple supplement of mine. ANY QUESTIONS? ASK ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ or DM ME! #happylifting  #creatine  #rcfitness  #fitnesscoach 
The secret to weight loss is simple, it just takes more work than what youโ€™re willing to do.
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You canโ€™t complain without giving it 110%
#rcfitness #personaltrainer #truth
The secret to weight loss is simple, it just takes more work than what youโ€™re willing to do. - You canโ€™t complain without giving it 110% #rcfitness  #personaltrainer  #truth 
โ€ชBreaking news - Itโ€™s our @iHeartRadio awards weekend!  The show airs Sunday 8pm EDT on TNT!  Celebrate with us ATL style on @iHeartRadio 3pm EDT today, search for 1100 ATLANTA! @thereal1100am Also come out and celebrate ๐ŸŽ‰๐ŸŽŠ with us @theoryloungeatl Duluth tonight 7pm until! ๐Ÿ˜๐Ÿ“ป๐ŸŽ™๐Ÿ’ƒ๐Ÿพ๐Ÿ•บ๐Ÿพ๐Ÿ‘Œ๐Ÿพ๐Ÿ’๐Ÿพโ€โ™‚๏ธ๐Ÿ˜๐Ÿ˜˜โ˜บ๏ธ๐Ÿ”ฅโ˜๐Ÿพ๐Ÿ˜Ž๐Ÿ’ฏ๐ŸŽ‰#iHeartAwards #iHeartRadioATL #UrbanBeatATL โ˜บ๏ธ๐Ÿ˜ฏ๐Ÿ’ฏ๐Ÿ”ฅ๐Ÿ˜Žโ€ฌ#BreakingNews #selfmade #selfemployed #entrepreneur #entrepreneurgoals #entrepreneurlifestyle #i111atl #UrbanBeatATL #urbanbeatatlfavoritesradio #DerrickFM #iheartradio #iheartawards #iHeartATL #UrbanBeatATL #iHeartRadioAtlanta #Atlanta #AtlantaRadio โ˜บ๏ธ๐Ÿ˜๐Ÿ˜ฏ๐Ÿ˜๐Ÿ“ป๐ŸŽ™โ˜๐Ÿพ๐Ÿ˜Ž๐Ÿ”ฅ๐Ÿ’ฏ๐Ÿ˜Ž๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ•บ๐Ÿพ๐Ÿ’ƒ๐Ÿพ๐Ÿ˜†๐Ÿ”ฅ๐Ÿ˜Ž#ATLNIGHTS
โ€ชBreaking news - Itโ€™s our @iHeartRadio awards weekend! The show airs Sunday 8pm EDT on TNT! Celebrate with us ATL style on @iHeartRadio 3pm EDT today, search for 1100 ATLANTA! @thereal1100am Also come out and celebrate ๐ŸŽ‰๐ŸŽŠ with us @theoryloungeatl Duluth tonight 7pm until! ๐Ÿ˜๐Ÿ“ป๐ŸŽ™๐Ÿ’ƒ๐Ÿพ๐Ÿ•บ๐Ÿพ๐Ÿ‘Œ๐Ÿพ๐Ÿ’๐Ÿพโ€โ™‚๏ธ๐Ÿ˜๐Ÿ˜˜โ˜บ๏ธ๐Ÿ”ฅโ˜๐Ÿพ๐Ÿ˜Ž๐Ÿ’ฏ๐ŸŽ‰#iHeartAwards  #iHeartRadioATL  #UrbanBeatATL  โ˜บ๏ธ๐Ÿ˜ฏ๐Ÿ’ฏ๐Ÿ”ฅ๐Ÿ˜Žโ€ฌ#BreakingNews  #selfmade  #selfemployed  #entrepreneur  #entrepreneurgoals  #entrepreneurlifestyle  #i111atl  #UrbanBeatATL  #urbanbeatatlfavoritesradio  #DerrickFM  #iheartradio  #iheartawards  #iHeartATL  #UrbanBeatATL  #iHeartRadioAtlanta  #Atlanta  #AtlantaRadio  โ˜บ๏ธ๐Ÿ˜๐Ÿ˜ฏ๐Ÿ˜๐Ÿ“ป๐ŸŽ™โ˜๐Ÿพ๐Ÿ˜Ž๐Ÿ”ฅ๐Ÿ’ฏ๐Ÿ˜Ž๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ•บ๐Ÿพ๐Ÿ’ƒ๐Ÿพ๐Ÿ˜†๐Ÿ”ฅ๐Ÿ˜Ž#ATLNIGHTS 
@iheartradio #internationalwomensday  #iheartradio #iheartatl #iheartwomen #celebratewomen ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ
*this is not a paid review of the @hidratespark *
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Yesterday I asked (swipe left to see poll results) on my story if youโ€™d like a review of the bottle. 100% said yes so here we go ๐Ÿคท๐Ÿปโ€โ™‚๏ธ๐Ÿ’ฆ
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PROS:
โ€ข dope look & feel
โ€ข easy set up
โ€ข app UI is good
โ€ข overall functionality on point
โ€ข fun & keeps you on track
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CONS:
โ€ข bottle quality is poor
โ€ข matte coating peels off for some reason
โ€ข batteries in bottle from shipping had to be replaced 3 days after use.
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My rating of the @hidratespark water bottle is a 7/10 // quality and durability is something I look for and it just wasnโ€™t there for me. Overall use and function for the bottle is great. ๐Ÿ’ฆ
#rcfitness #hidratespark #productreview
*this is not a paid review of the @hidratespark * - Yesterday I asked (swipe left to see poll results) on my story if youโ€™d like a review of the bottle. 100% said yes so here we go ๐Ÿคท๐Ÿปโ€โ™‚๏ธ๐Ÿ’ฆ - PROS: โ€ข dope look & feel โ€ข easy set up โ€ข app UI is good โ€ข overall functionality on point โ€ข fun & keeps you on track - CONS: โ€ข bottle quality is poor โ€ข matte coating peels off for some reason โ€ข batteries in bottle from shipping had to be replaced 3 days after use. - My rating of the @hidratespark water bottle is a 7/10 // quality and durability is something I look for and it just wasnโ€™t there for me. Overall use and function for the bottle is great. ๐Ÿ’ฆ #rcfitness  #hidratespark  #productreview 
There is nothing quite a refreshing to my weary soul as coffee from @spillerpark and surprise bagels with @therealpastorw. Conversations about race, religion and the actual definition of โ€œfeelings circleโ€. So thankful for this friend who sticks closer than a brother and for our unintentional tradition of biweekly coffee talks. #buildingteamdolan#reallyreallife#atllivin#iheartatl#spillerparkcoffee#bagelpalace#ifitsnotmadeofbagelsimnotgoing#friendships
Light leg day // focused on control & smooth execution.
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Front squat and reverse lunge combo. [4 front squats, 3 reverse lunges per side, 4 front squats] 4 sets total. F**K that hurt. Legs are super pumped and wobbly. ๐Ÿ”ฅ
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Thereโ€™s a lot going on here. Breathing needs to be in sync. Balance. Stability. Mental focus. Proper form/technique.
#rcfitness #personaltrainer #legdayworkout
Light leg day // focused on control & smooth execution. - Front squat and reverse lunge combo. [4 front squats, 3 reverse lunges per side, 4 front squats] 4 sets total. F**K that hurt. Legs are super pumped and wobbly. ๐Ÿ”ฅ - Thereโ€™s a lot going on here. Breathing needs to be in sync. Balance. Stability. Mental focus. Proper form/technique. #rcfitness  #personaltrainer  #legdayworkout 
It may have rained earlier, but @piedmontpark is always a good idea ๐ŸŒ‚๐ŸŒฟโ›… (view from @atlantabeltline) .
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#atlanta #atlbeltline #grass #sun #sunshine #lensflare #midtownatlanta #midtownatl #discoveratl @discoveratlanta @a_t_l_a_n_t_a #whyiloveatl @atlantamagazine #iheartatl
My man Charles Glass @thecharlesglass - I never thought Iโ€™d ever run into him, so glad I did. I always see and hear of him training some big names in the industry. It was a pleasure meeting you sir โœŠ๐Ÿผ #godfatherofbodybuilding #rcfitness #arnoldclassic
My man Charles Glass @thecharlesglass - I never thought Iโ€™d ever run into him, so glad I did. I always see and hear of him training some big names in the industry. It was a pleasure meeting you sir โœŠ๐Ÿผ #godfatherofbodybuilding  #rcfitness  #arnoldclassic 
This weekend at the Arnold was amazing & super crazy! ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿฉ I can make some dope doughnuts, just sayin ๐Ÿ˜ haha thanks to Ondrea and Marquez for giving me the opportunity. Iโ€™m so happy for them.
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I suggest you take a peek at their page and snag some protein packed doughnuts ๐Ÿฉ๐Ÿ˜‹ @doughbardoughnuts X @rcfitness
p.s. @schwarzenegger walked right beside the booth, such a fun weekend!
This weekend at the Arnold was amazing & super crazy! ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿฉ I can make some dope doughnuts, just sayin ๐Ÿ˜ haha thanks to Ondrea and Marquez for giving me the opportunity. Iโ€™m so happy for them. - I suggest you take a peek at their page and snag some protein packed doughnuts ๐Ÿฉ๐Ÿ˜‹ @doughbardoughnuts X @rcfitness p.s. @schwarzenegger walked right beside the booth, such a fun weekend!
Good chatting with you brother. @phamflexx #arnoldclassic #rcfitness
Iโ€™ve been following this man for a while and Iโ€™ve learned a lot from his content. Thanks for the chat @op.ar.a ๐Ÿ™Œ๐Ÿผ @optimumnutrition
Iโ€™ve been following this man for a while and Iโ€™ve learned a lot from his content. Thanks for the chat @op.ar.a ๐Ÿ™Œ๐Ÿผ @optimumnutrition
Ready for Arnold day 2 // working The Dough Bar Doughnuts booth #224 until 1pm ๐Ÿฉ itโ€™s gonna be insane! ๐Ÿ˜ #RCFitness #focused @schwarzenegger @arnoldsports @doughbardoughnuts
Ready for Arnold day 2 // working The Dough Bar Doughnuts booth #224  until 1pm ๐Ÿฉ itโ€™s gonna be insane! ๐Ÿ˜ #RCFitness  #focused  @schwarzenegger @arnoldsports @doughbardoughnuts