Lab Work Fitness

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Lab Work Fitness

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03/11/2026

1️⃣ Kneeling Pallof Press → Overhead Extension
Great for challenging core stability and anti-rotation. Maintain a neutral spine, upright posture, and keep the arms straight throughout the reps.
3–4 sets | 6–12 reps

2️⃣ Push-Up Isometric Holds
Perfect for upper body warm-ups and control. Hold 5 seconds at the top and bottom, focusing on tension and alignment.
3 holds | 5 sec each | 10 sec rest | 2 sets

3️⃣ Modified Barbell Pull-Ups (Inverted Rows)
A great progression for anyone working toward a full pull-up.
Start here → progress to straight legs in 4–8 weeks → then banded pull-ups while maintaining higher rep ranges.

4️⃣ Banded Glute Bridge + Isometric Hold
Great for glute activation and endurance. Hold the top position 10–30 seconds.
Also try single-leg glute bridges to increase the challenge.

Consistency, control, and progression will always beat rushing the process.
Save this for your next workout & DM for more workout tips.

03/04/2026

It’s only right we start Women’s History Month off with a solid lower body session
Strong legs, strong foundation
Try these workouts out and let us know how it goes 💪🏾

02/26/2026

Stacking days. Phase 1 of my 18-week Ironman program is underway.
Learning how to balance swim, bike, run, and strength hasn’t been easy—but I’m building it day by day.
I’ve noticed there’s not enough real strength training content for Ironman athletes. Strength isn’t optional—it’s what keeps you durable, efficient, and injury-resistant through the miles.
Over the next 17 weeks, I’ll be sharing the lifts, progressions, and lessons in real time. No gatekeeping.
Add some of these movements into your next lift and build a stronger engine. 🫡

02/24/2026

The most rewarding part of my job is keeping my clients hyper-aware of their body — especially my prenatal clients. Making sure they feel safe, confident, and strong every step of the way.

This is her in the third trimester, with over 5 lbs of muscle gained and maintained throughout pregnancy. We’re moving smoothly through this journey with intention.

Every session is adjusted based on how she feels. We modify when needed, and we attack when it’s time. Weight increments are tracked, goals are set, and progress continues.

Pregnancy isn’t the end of strength — it’s a different phase of building it.

02/17/2026

7+ years in the fitness industry has taught me one major truth: no two bodies are the same.

Across hundreds of clients, I’ve seen different injuries, different limitations, and most importantly, different health foundations. Some people are working against genetic predispositions — thyroid conditions, fibroids, hypermobility, and other underlying factors — while others are navigating habits, stress, sleep, and lifestyle patterns that also impact progress. This is why some weight-loss journeys move faster and others take more time, and neither path is wrong.
SWIPE RIGHT FOR NEXT STEPS❗️
Progress isn’t about moving the fastest — it’s about building the right foundation for your body so the results last.

01/13/2026

Raw Film: Practicing what I coach. Every lift has an intention!
On squat and trap bar work, I’m focused on controlling tempo—owning the eccentric, staying tight through the bottom, and moving with purpose instead of rushing reps.
For the barbell deadlift, the goal is simple: stay explosive while keeping lats and scaps engaged and maintaining a clean hip hinge from floor to lockout.
Last vid is just a prime example of how locked in I want you to be after reading through this post. Train with intent & DM if you have any questions. I gotchu🙌🏿💪🏾🫡

01/06/2026

Doing the same machines, same movements, and same reps is NOT building strength.
It’s built through intentional phases — this is straight from the NASM OPT Model. Here’s how real programs work ⬇️.
STABILIZATION ENDURANCE
Reps: 12–20
Focus: mastering compound lifts and machine basics
Squats, bench, deadlift, rows, leg press, cable & seated rows
→ Build movement quality, capacity, and confidence.
STRENGTH ENDURANCE
Reps: 8–12
Focus: unilateral work + strategic compounds
Single-side movements to challenge stability
Bodyweight & higher-rep work to build endurance
→ New variations = new stimulus = growth.
MAXIMAL STRENGTH
Reps: 1–6
Focus: heavy compound lifts
Lower reps increase intensity and force output
→ This is where strength shows up.
If your program never progresses through these phases, strength stalls. Train with a plan — not on autopilot.

11/06/2024

Weekly Workouts You Should add to your programming:

10/22/2024

Another 13.1 done and slight improvement! I cut approximately 1.5 minutes from the Jersey Half Marathon 4 weeks ago. Trust me… that hill by Grand Army Plaza is my opp 🤫, but I was able to finish hard.

Lessons learned:

1) Maintain Threshold Pace:As always, I get motivated by other runners and start off at a moderate pace (7:40-8:30) instead of my threshold pace (9 min). The hills at Prospect will humble many, and only those who stick to the plan will endure until the end. 🙌🏿

2) Increased Strength Training:After doing 20-50% of my normal leg workout volume over the past 6 months due to injuries, running more than 8 miles feels like someone hit me with a car. I’ll go back to the lab and double up on lower body workouts. One day will focus on stability, plyometrics, and recovery, while the other will focus on max strength tailored for runners.

3) Smile Through the Pain: I came across some ways to counter negative thoughts. One of those ways was to smile through the hardest parts of the race, and I did a lot of smiling every time I saw the hydration station. 😂😂

I’m a summer bwoy, so my next race is in March—26.2 miles up next!

01/08/2024

2nd Week vibes, let’s continue to push through in 2024😎🫶🏾🙌🏿
#2024

11/15/2023

All jokes aside: Please follow your programming🙌🏿🙌🏿🙌🏿 (read below)
Biggest misconception in fitness is workout programming. What exercises to do? Do I have to do something different every time? The answers are your workouts depend on your health and wellness goals. Either there to lose weight, strength train, competition train, etc. Next, your programming should remain very similar for a4-6 weeks. Your focus should be on endurance, strength & mobility/stability. DM for specific workout programming🤗

11/06/2023

Procrastination looks different for everyone! I pray that we all tackle & complete at least one important priority everyday. The power of doing one can lead to more but only if you start with that “one.”

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