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SNF

@snf

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Specializing in training adults and youth athletes for strength and sports performance goals via optimal programming and intentional nutrition.

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OC Basketball Girls! Preseason strength and conditioning with Coach Lynnette @__snf__ starts Tuesday, September 15!

📅 Every Tuesday and Thursday until Dec. 3
⏰ 3:30 pm
📍 OCHS Weight Room by @__snf__

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a month ago

Some loads you can see. Some you can’t.

As women, we carry so much that never gets measured - the mental load, the emotional load, the invisible labor of holding everything together.

I don’t think I realized how heavy mine had become until my body finally broke under the weight of it all after years of overriding every signal it tried to send.

Push through. Carry more. Need less. Smile when you want to cry. Say yes, when you want to say no. Please everyone — at all costs.

Through intense counseling, I’ve learned that as an athlete, I was trained to push my body to peak performance physically, while simultaneously disconnecting from it emotionally in order to survive the demands placed on it.

I learned to push through everything-pain, exhaustion, stress, overwhelm.

And while that mentality can create success in athletics, eventually that same approach in real life has a breaking point.

A back squat can have incredible benefits, but doing it alone can feel scary and unsafe. However, the weight feels different when someone is there spotting you, even if they never touch the bar. Because, I’ve found while spotting clients all these years - unconsciously, you’re no longer carrying it alone.

There’s something incredibly ironic about spending years lifting weights to become “strong enough” to carry more, do more, hold more, never complain, only to realize true strength was never meant to look like self-abandonment.

True strength is asking for help. Setting boundaries. Resting. Doing less. Speaking up. Letting yourself be supported.

Maybe the goal isn’t becoming strong enough to carry it all alone.

Maybe true strength is finally understanding you were never supposed to carry it all alone.

And maybe healing is finding people who help you carry the load, who respect your boundaries, who allow you to rest without explanation as to why you need it or feeling like you have to exhaust yourself to “earn” it first. Who truly see your value in all the ways, not just in the visible weight you carry on your back for what you must do for everyone else.

Maybe healing is finally being loved, supported, and seen beyond your “strength” to survive. by @__snf__

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5 months ago

Rebuilding yourself is exceptionally hard work, especially if alone. I’m thankful I found a late in life bestie that literally picked me up off the floor, drug me into my gym when I didn’t care anymore, and made me move even when the weight I once lifted with ease was more than I even weighed at that moment. If you’re ready to rebuild, or just build in general, I am ready to help you. Don’t do it alone. I got you.

💪🏼❤️‍🩹 🤝

Photo credit: @ramirogomezphotography by @__snf__

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6 months ago

Lynnette here, but most know me as Netty.

I just had a photoshoot done to update my website and social media images. 📸 The truth is though, this wasn’t just about new images to update my business, it’s a reintroduction. ✨

⚠️🚨I’m about to be very open, real, and vulnerable, so if you’re not in the headspace for some heavy truths, feel free to swipe on by.

The people closest to me absolutely destroyed me. I died without literally dying. I have never felt such darkness. Such grief.

The order of traumatic events left me completely dissociated for months. Stuck in peripheral vision. My ears had a low humming constantly. I felt like I was floating outside of my body. Tingling at times in my extremities. I couldn’t sleep for weeks straight. I lost over 20 lbs without even knowing it, until one of my clients pointed it out and I stepped on a scale.

I have quite the story to tell. I am writing a book. I may publish it someday, I may not. But I do believe my story could eventually help others.

The person I once was no longer exists. In the moments of it all, I couldn’t see another version of me. I couldn’t even fathom a real smile, not one choking back tears or trying not to crack and let all my broken pieces spill out.

I found myself stuck in a fire 🔥. I’m not sure I’ve come out on the other side just yet, but I think the burn is almost over. I think I’m walking now, no longer crawling.

(continued in comments ⬇️) by @__snf__

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6 months ago

I want to take a moment to recognize @ramirogomezphotography for capturing our media day and team photos throughout this season.

This was such a special season in so many ways, and it truly took everyone to make it what it was, of course, our incredible athletes @ochs.girlsbball, their parents and team dinners/breakfasts and every possible need behind the scenes, extended families who travel from near and far, our school staff, the fans and student section, the awesome band, the dedicated cheerleaders, our athletic trainer, janitorial and facility crews, team managers, our youth coaches and players/water girls, alumni and our extended community partners and loyal OC supporters, and talented photographers like Ramiro who gave an energy from behind the lens when he attended that made us all feel special and excited to be who we were.

Every piece mattered. Every bit of energy, support, and effort came together to turn small moments into lasting memories.

I don’t take any of it for granted. I see it all. Thank you, everyone, and thank you Ramiro, you were a big part of what made this season so great.

Go Pios, always! This season may be over, but we’re already prepping to see you back on the court again soon. 🏀❤️🤍🖤 by @__snf__

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7 months ago

Sometimes things need to burn down. 🔥

And when you’re left sitting in the ashes and smoke as the only proof of what once was, wondering what comes next, that’s where true strength is realized and forged. 💔 💪🏻

Then the rebuilding begins. 🔨 🧱

It’s less painful than the awakening, the deconstruction, the burn, but by no means easier. ❤️‍🩹

I find myself back where it all began.

It’s time to rebuild. It’s time to rise. And I couldn’t be happier about where that is happening for me, and how it aligns with a parallel purpose and goal. 🏀

Pioneer or Phoenix? I think I’ll be both.

Come check out these girls, we’re putting in the work day after day and rising, together!

@ochs.girlsbball by @__snf__

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9 months ago

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3 years ago

Glute Focused Reverse Hypers Vs. Hamstring Focused Reverse Hypers

I love and do them both! by @__snf__

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3 years ago

Train like an athlete… and the added bonus is the aesthetic outcome.

Client - I want to run faster and jump higher.
Me - Strength train.

Client - I want to lose body fat.
Me - Strength train.

Client - I want to prevent injuries.
Me - Strength train.

Client - I want to recover from an injury.
Me - Strength train.

Client - I want more energy.
Me - Strength train.

Client - I want better cardiovascular health.
Me - Strength train.

Client - I want a better way to manage my stress.
Me - Strength train.

Do you see a pattern?

Nearly 20 years now in my industry and my answer is always the same. 💪🏻

I may not be an elite athlete competing anymore, but I was, I know what it took to be that… and now, well - I simply plan to keep training like an athlete where strength remains the center of all goals and I reap the MANY benefits from lifting heavy and being strong. by @__snf__

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3 years ago

Team Training

This is the ultimate vision to give access to high quality and sport specialized strength and conditioning programming and coaching to our local high school sport programs.

Lynnette, certified strength and conditioning specialist, designs a training program for sport specific teams and then comes to the high school weight room facility to apply instruction for all ALL athletes within the sport program; ex. basketball, softball, volleyball, soccer, track, tennis, swim, lacrosse, equestrian, etc.

Team training is typically a pre-season and/or post-season commitment of 2x/week for 3 months.

SNF is proudly serving Oregon City High School. @ochspioneers

@ochs.girlsbball
@oregoncitygirlssoccer by @__snf__

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3 years ago

Group Sports Performance Classes

Classes are designed for youth athletes focused on sport performance based goals.

Workouts are programed for athletes to make improvements in power/speed and strength and are applicable for all sport realms; basketball, softball, volleyball, soccer, track, tennis, swim, lacrosse, equestrian, etc.

Classes are ideal for youth athletes 6th-12th. by @__snf__

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3 years ago

Nutrition Coaching

"Macronutrients and mindset!" Nutrition coaching addresses mindset as much as the "how to" for best supporting your body within an aesthetic or performance based goal. From learning ideal daily macronutrient intake (protein, carbs, fat), total daily caloric intake needs based on activity level/the goal, to proper supplementation, hydration, and even how our hormones can impact and correlate to what we eat or need to eat, and therefore how we feel and perform physically and mentally.

Connect with Lynnette for nutrition coaching sessions in person or virtually.

SNF serves youth athletes 6th-12th and adult athletes college age+. by @__snf__

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3 years ago