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Rebeca Coto

@coach_rebeca

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Founder/Owner
CF L1 @the.fitnessmethod
USAW L2 @theweightliftingmethod
📍@ironknight_gym
Masters State Champ 🥇2020🏋🏻‍♀️2021🥇 @florida_weightlifting

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Real coaching looks like:
🗣 say it
👀 show it
✋ guide it
🔁 repeat it… a lot

Sometimes it may feel like the same things are being said and fixed over and over, but that’s because our bodies learn by repetition and pattern. The more you do something and work to correct it, eventually you’ll be doing it properly without thinking through every step.

*No one was harmed in the making of this masterpiece* taken in Iron Knight Gym by @coach_rebeca

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Achieving our best together in a community where every member feels valued, inspired, and cared for. Fitness. Fun. Family. This is #TheFitnessMethod. 👊🏻🏋🏻‍♂️

#TFM #IKG taken in Iron Knight Gym by @coach_rebeca

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Tonight menu🐣 taken in Port Saint Lucie, Florida by @coach_rebeca

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You can do ISO Pin Pulls for clean or snatch and from any position. At The Weightlifting Method, we have the majority of our athletes working from the Hang or Mid-Hang positions to focus on staying over the bar through the second pull. We have our athletes performing this drill as a primer prior to moving on to their main complexes with the purpose of them being able to then take what they felt and apply the drill to their main lifts.

Try this drill out next time you have cleans or snatches and if you’re ready to take your training to the next level, reach out and come join our team so we can help you improve your lifts through drills like this and help you increase that total. taken in Iron Knight Gym by @coach_rebeca

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Welcome to Episode 29 of Whatcha Wanna Know Wednesdays with @coach_rebeca and @nikkijoybaker . This week they’re discussing in depth whether or not you should STRETCH BEFORE Lifting. taken in Iron Knight Gym by @coach_rebeca

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When the athlete tries to get sneaky… 👀🫣 by @coach_rebeca

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Clear skies and Falcon 9.

Loved going Kennedy Space Center as a kid. taken in Port Saint Lucie, Florida by @coach_rebeca

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Ladies! It’s that time again!

First day of practice is tomorrow Tuesday, October 13th🏋️‍♀️🏋🏽‍♀️🏋🏾‍♀️
Come experience what it means to be part of the Centennial Girls Weightlifting Team!🦅🦅🦅

Build strength, speed, and confidence while sharpening your athletic skills for other sports. Challenge yourself, discover your potential, and have fun training alongside your teammates in a supportive, competitive environment!
No experience necessary — just bring a positive attitude and a willingness to work!

💪 Get stronger. Build confidence. Be part of something bigger.

See you all at 2pm-3:30pm SHARP! The weight room is at the end of the boys locker room hallway.

@cen10_girlsgolf @cen10_softball @theweightliftingmethod @ironknightgym_athletics @ironknight_gym @alexisfarinacci by @coach_rebeca

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“It’s not about ONE MEAL!” A nutrition tip from @coach_rebeca about vacations & holidays.

Need help navigating nutrition and staying consistent while enjoying your life and congregating with friends & family? Reach out and work with one of our Coaches on a nutritional guidance plan for YOU! by @coach_rebeca

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Today in our elite functional fitness class at @ironknight_gym we continued our October @bulletpulley Friday” series sponsored by Bullet Pulley.

Today was BACK DAY in our classes. Their superset using our 10-piece bullet pulley system was:

Single-Arm Standing Cable Row 3 x 10
—superset with—
Single-Arm Lat Pulldown (Standing, Half Kneeling, or Kneeling) 3 x 10

That led them into their metabolic conditioning of Deadlifts and Handstand Push-Ups to complete a back and shoulder day in class.

As always we want to continue to thank Bullet Pulley for partnering with us here at Iron Knight Gym and sponsoring our October Challenge and Friday Strength Training Segments throughout the month.

If YOU want $10 off your 10-Piece Bullet Pulley system, use code “Rebeca10” or “Alexis10”.

And stay tuned for more strength segments and intros on how to use our new Anchor Pads too.

#BulletPulley #StrengthTraining #BackDay #FunctionalFitness #PortStLucie
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@coach_rebeca @alexisfarinacci taken in Iron Knight Gym by @coach_rebeca

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It’s the oldest saying in the fitness book: You have to be disciplined because motivation won’t last.

Actually, you can be motivated to do many things for a long time, it’s discipline that will be the key that helps you keep pushing through to the finish line on days when motivation isn’t there. On days when you’re too tired, not in the mood to show up, low on energy, maybe a bit stressed from life….. it’s normal and no one is saying you always have to show up when you really are struggling BUT you need to show up more often than not. Eventually your motivation will fade and excuses add up. Suck it up buttercup and turn your discipline on 💪🏼 by @coach_rebeca

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Free Student Saturdays are BACK with The Weightlifting Method! Coaches and Students, Join us for a FREE Student Weightlifting Practice this Saturday, October 10th, 9:00AM - 11:00AM. Train with the best coaches in St. Lucie County and experience training in a competitive environment with our USAW-Sanctioned team.

Come learn Improve your techniques and build power and confidence under the barbell for Snatch, Clean & Jerk, and Bench Press while experiencing the atmosphere and culture of training year-round with our team.

Register to Train with us HERE: https://ironknight.pushpress.com/landing/events/cal-8f9536d11d8343a28b89ede258de/login (link in bio).

We’ll see you THIS SATURDAY, October 10th at 9:00AM! taken in Iron Knight Gym by @coach_rebeca

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