Built by Bri

Skill Adaptation Framework What’s that one skill you’re dying to nail? Is it your first strict pull up? Want to be a muscle up monkey? Or handstand walk your way through the gym?... If you’re ready to crack that plateau, it will come a lot faster when you get after a focused, step by step progression. Here’s how to do it: 1Build the strength you’ll need (slow eccentrics like pull up negatives are killer) 2Get one rep, then practice it in a non fatigued way (one strict pull up + a few more negatives towards the earlier part of your session) 3Add a little fatigue (1-2 strict pull ups + 30sec Assault Bike, EMOM style) 4Add more fatigue - pair pull-ups with a pushing movement 5Even more fatigue! Now use two pulling movements together (pull up + DB row) 6Test your progress, then circle back and get even better! I design progressions like this for my clients based on their current skill and where they want to go - using exactly what they have on hand, and we fit it into their schedule too. One of my most FAVORITE moments is when a client gets their very first push-up or nails that muscle up! #skillprogression #muscleup #muscleupprogression #pullupprogression #handstandpushup #gymnastics #functionalbodybuilding #revivalstrength #opexfitness #bodybuilding #fitnessjourney #kettlebellflow #kbflow #kettlebellworkout #kettlebellswings #functionalbodybuilding #functionaltraining #lookgoodmovewell #teachlearnmovecreate #stressresponsibly #revivalstrength #remotecoach #holistichealth #FBB #bodybuilding #CrossFit #movementtherapy #gymnastics #bodyweightworkout

Get toned without getting BURNT. I actually cringe at the word toned but that’s a post for another day Upper Body Functional Pump: A. Every 2min x 4 sets: Horn Curls + Single Arm KB Press... 10-12reps for 6-8 reps for B. 4 sets: Single Arm Gorilla Row + Overhead KB Tricep Extension 10-12reps for 6-8 reps for C. 4x30sec Burnout: Ballistic KB Row + Push Ups ***if you are in a gym, you can do kipping or jumping pull ups instead of ballistic row. D. 20-30min Walk/Bike/Row @ Aerobic pace Functional bodybuilding is the blending of effective training methods that gives your body the functional capacity for demands of life, while also helping you sculpt a body that you are confident and proud to see in the mirror. #functionalbodybuilding #revivalstrength #opexfitness #bodybuilding #fitnessjourney #kettlebellflow #kbflow #kettlebellworkout #kettlebellswings #functionalbodybuilding #functionaltraining #lookgoodmovewell #teachlearnmovecreate #stressresponsibly #revivalstrength #remotecoach #holistichealth

What the heck do I eat? A lot of my clients have this question! And with so much confusing nutrition information out there, I can certainly see why.... Well, it doesn’t have to be complicated - AND remember that change takes time, so introduce little, progressive changes and before you know it they’ll add up to something big. It can be very helpful to see examples of what quality nutrition looks like to get some ideas for both men and women Breakfast Male: 3-4 eggs, 1 palm sized portion of turkey sausage, 2-3 fist sized portions of broccoli, 2-3 cupped handfuls of potatoes, and 2 servings of butter. Female: 3-4 eggs, 2-3 fist sized portions of broccoli, 2-3 cupped handfuls of potatoes, and 1-2 servings of butter. Lunch: Male: 2-3 palm sized portion of chicken breast, 2-3 fist sized portions of romaine lettuce, 2-3 cupped handfuls of rice, and 2 servings of avocado oil salad dressing on salad greens. Female: 1-2 palm sized portion of chicken breast, 2-3 fist sized portions of romaine lettuce, 2-3 cupped handfuls of rice, and 1-2 servings of avocado oil salad dressing on salad greens. Dinner: Male: 2-3 palm sized portion of steak, 2-3 fist sized portions of green beans, 2-3 cupped handfuls of mixed fruit, and 2 servings of avocado (1/2 avocado) Female: 1-2 palm sized portion of steak, 2-3 fist sized portions of green beans, 2-3 cupped handfuls of mixed fruit, and 1-2 serving of avocado (1/4-1/2 avocado) They key here is to KISS - keep it simple, stupid! 1Cook ingredients, not foods WITH ingredients. ***A package of chicken breast has only ONE ingredient on it’s label versus beef jerky that has over 15 ingredients (many of which we can’t find in a our pantry). 2Use simple cooking techniques like grilling, roasting, broiling, pan frying. 3Follow less recipes and batch prep your meals. Easy, fast, delicious, and filling. #nutritioncoaching #nutrition #foodprep #foodhacks #simpleissexy #foodquality #foodstagram #nutritiontips #nutritioncoach

No great thing is created suddenly, any more than a bunch of grapes or a fig. If you tell me that you desire a fig, I answer that there must be time. Let it first blossom, then bear fruit, then ripen. Epictetus One of the most common questions we fitness professionals are presented with. ... How soon will I see results? We live in a world of instant gratification. How can you them them/us? The real work is done, both physically and emotionally, when we can be patient in the presence of uncertainty of and deep desire for outcomes. If you’re like me, dedicated to a specific set of goals, and also impatient at times - set milestones for yourself. What small wins need to happen for the big goal to come true? CELEBRATE THOSE SMALL WINS! Sometimes that’s the hardest thing for us to do. . . . #functionalbodybuilding #revivalstrength #opexfitness #bodybuilding #fitnessjourney #kettlebellflow #kbflow #kettlebellworkout #kettlebellswings #functionalbodybuilding #functionaltraining #lookgoodmovewell #teachlearnmovecreate #stressresponsibly #revivalstrength #remotecoach #holistichealth #FBB #bodybuilding #CrossFit #movementtherapy #gymnastics #bodyweightworkout

Work on you FOR you. A lot of time we see encouragement to work on ourselves as if we aren’t good enough already. Spoiler alert: YOU ARE.... Truth is, everything you need is already inside of you - you may just need support. We grow in tough situations, and more often than not, we don’t seek that discomfort alone. My mental health has seem some pretty dramatic peaks and valleys during this pandemic, and I know I am not the only one. Here are some actions and support systems I have currently implemented on my self-love journey: Movement 4x per week Walks 2-4x per week Therapy 1x per week Journal session 1-2x per week Consult with my coach 1x per month (@shannalynnguzman) Consult with my NTP 1x per month (@sundrywellness) Consult with my boss 1x per month (@marcusfully) The key here is to be your OWN advocate by setting yourself up with accountability partners and supportive mentors. I’m here to be authentic and honest. I’m here to hold space for those of you who may be struggling too. #mentalhealth #mentalhealthawareness #selflove #Habittransformation

Six Pack Pro-Tip: You could do 1000s of sit ups every day, have your nutrition dialed in and still not see the core definition you want. Enter stage left: Fatigued Abdominals Training... What is it? Pairing an aerobic component with an abdominal intensive movement. Why it works: When you are performing forced respiration (actively inhale and exhale) as you do in these types of workouts, you are demanding more out of your intrinsic abdominal muscles as well as intercostal (rib muscles) and diaphragmatic musculature. When you layer core contractions on top of that there is a compounding impact that makes your core muscles work more deeply than you would without aerobic fatigue. Try Fatigued Abdominals for yourself: 4 Rounds for Time Ski 250/200m @ High Effort 10 Supine Toes to Bar (3sec lowering) rest 3mins 4 Rounds for Time 500/450m Bike @ High Effort 10 Landmine Oblique Twists (in video above) #functionalbodybuilding #revivalstrength #opexfitness #bodybuilding #fitnessjourney #kettlebellflow #kbflow #kettlebellworkout #kettlebellswings #functionalbodybuilding #functionaltraining #lookgoodmovewell #teachlearnmovecreate #stressresponsibly #revivalstrength #remotecoach #holistichealth #landmine #landmineworkouts #coreworkout #abs #abworkout