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GRIP PEAK PERFORMANCE | TRAINING & NUTRITION

@grpp_coaching

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Performance Coaching
women’s health. lifestyle. prep
hormones · body comp · labs · peptides ⚕️
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my bikini debut 🥹✨

🥇true novice
🥇novice
🥇open class d
🥇overall bikini champion

i’ve always been someone that doesn’t want to try something unless I know I will succeed - and that’s held me back throughout my life. for years I struggled with anorexia and saw food and my body as the enemy. during this time, I met @cdraafit. that same year she got her pro card - seeing the dedication and hard work she put into her prep lit fire in me. the way she continually showed up for herself and her goals made me want that for myself too. this prep wasn’t just about winning a show, it was about beating the past version of me who only placed her worth in her appearance.

+ i’m happy to say I did just that, the wins are just the cherry on top! food is fuel, you are more than what you look like, and you absolutely CAN do hard and unfamiliar things. even if you trip a little on stage (;

but we’ve got more work to do, straight back to it 😋 see you in 13 days, chattanooga!

👠: @theshoefairy_
👙: @toxicangelzbikinis
📍: @klash_championship_series

#klashchampionshipseries #klashgirl #npcbikini #bikinibodybuilding #bodybuilding taken in Aiken, South Carolina by @grpp_coaching

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4 months ago

Women have been brushed off long enough.

We expanded our services.
We built something different.

A coach and an NP working together on your labs, your hormones, your performance.

Two women. medical backgrounds. && zero tolerance for being told “you’re fine.”

Swipe. Then DM us “HEALTH.”

it’s time to get you answers⚕️💌

#newservices #hormonehealthcoach #labs #womenshealth #collab by @grpp_coaching

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5 months ago

INTRODUCING YOUR NEW OCB PRO & OCB 35+ PRO!! 📣🏆

Yes, that’s right. She didn’t just leave with 1 pro card, she left with TWO!

Winning both the Figure 35+ Master’s Overall & Figure Open Overall at @ocbnogearclassic in Greensboro, NC.

This was Steph’s first OCB showing, and she swept the stage clean. 😮‍💨👊

Couldn’t be more proud of you, Steph. You don’t settle for anything but your best & it shows every single time.

This is just the start. The best is still ahead. 😏

#ocbpro #bodybuilding #champion #weekendrecap #procard taken in Greensboro, North Carolina by @grpp_coaching

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5 months ago

Woke up 155 today. New high this off season.
Yes, I’m in my luteal phase, but regardless… I have my moments too.

Body dysmorphia is real, && almost everyone in this sport deals with it at some point. The only way through it? Take it head on and learn not to give a f*ck.

What I tell my clients (especially my female clients) in a building phase:

1️⃣Off season, when you step on the scale, do NOT expect a low number. Take that thought and throw it out.

2️⃣ If you want to be better, you have to let go of the old you, and the number you’re still attached to.

3️⃣ Chase strong. Chase taking up space. Beat the log book. Get jacked, bro. 🤘

Don’t let a dumb number on the scale kill the better version of you.

Operation get yoked in full effect 😮‍💨

@grpp_coaching
@paragonfitwear

#offseason #ifbbpro #strongwomen #buildingphase #bodydysmorphia taken in Tampa, Florida by @grpp_coaching

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3 days ago

20 lbs down in 6 months 👊
while traveling, recording, && killing the charts as an independent artist 🎵🔥

When @ryanjessemusic says he’s locking in, he ain’t kidding.

At the start of the year, stress was high. He was dealing with chronic bloat and digestion issues. Working long days in the studio, travel, and trying to find balance in a high-demand creative career.

We pulled back and made sustainable adjustments. Ryan stayed on plan as much as possible, even on the road or when his career tried to pull him otherwise.

Couldn’t ask for a better execution.

So proud of the work he’s put in, in and out of the gym.

LFGG 💪

@grpp_coaching

#transformation #clientwin #fatloss #ifbbpro #onlinecoaching by @grpp_coaching

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5 days ago

don’t let your emotions get in the way of what you already decided.

you won’t feel like it every day.
you show up anyway.

stick to the plan 🖤

@grpp_coaching

#discipline #ifbbpro #motivation #onlinecoach taken in Tampa, Florida by @grpp_coaching

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6 days ago

nowhere near stage ready. not even in a diet phase.

left: 2.5 weeks post show (july ‘24)
right: today, +35 lbs 😅

this is me telling you to take the long off season. the physique you want doesn’t get built in 12 weeks of prep. it gets built over months, years. in the quiet, boring seasons where your life is literally just eating, training hard, && letting your body actually grow.

spend time in the uncomfortable phase. feel fluffy. feel fat. embrace it, it’s all a part of the game.

the stage will always be there. time is the one tool that makes the BIG difference. be patient. it’s worth it 🤞

@grpp_coaching

#offseason #improvementseason #ifbbpro #femalebodybuilding #musclegain taken in Tampa, Florida by @grpp_coaching

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20 days ago

“I eat clean but i can’t lose weight”

I hear this more than anything else.

here’s the truth: clean isn’t a portion size. chicken, rice, && zucchini can still keep you from losing fat if you’re eyeballing it.

what’s usually actually happening:
🔹portions are guessed, not measured
🔹oils, sauces, and “just a bite” never get counted
🔹weekdays are dialed, weekends undo it
🔹protein is too low, so you’re hungry and grazing all day

to lose fat, you need to be in a calorie deficit. yes, food quality matters for your health, energy, and performance, but it doesn’t override the math.

I want you to start here 👇:

1️⃣ weigh your food for 5–7 days. no changes, just awareness
2️⃣ track everything, including cooking oils
3️⃣ build every meal around protein first
4️⃣ weigh yourself every morning & watch the weekly average, not the daily number

👉then assess and message me your findings.

✋&& before you scroll and say you don’t have time: you’ve made it this far in the caption, which is about the same time it takes to measure your food.

if you’ve been “eating clean” for months with nothing to show for it, that’s exactly what we fix. link in bio.

@grpp_coaching

#fatloss #nutritioncoach #mealprep #ifbbpro #grpp taken in Tampa, Florida by @grpp_coaching

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21 days ago

same weight. just about 2.5 years apart.

time willl feel slow. keep showing up.
i promise it’s worth it.

✌️
@grpp_coaching

#bodybuilding #ifbbpro #figure #transformation #onlinecoach taken in Tampa, Florida by @grpp_coaching

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a month ago

a client brought this up today and it’s worth saying out loud.

your partner doesn’t have to want what you want. they just can’t be the reason you stop wanting it.

support looks like respect, not participation.

if you’re negotiating your own goals weekly, that’s not support.

protect the goal. you deserve better.

@grpp_coaching

#selfimprovement #mindsetshift #relationshipadvice #femalecoach rant by @grpp_coaching

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a month ago

This is what nailing your reverse looks like 🎯

Left: January ➡️ 139 lbs, roughly the start of prep.
Right: August ➡️ 142 lbs, 13 weeks post show.

Steph started prep around the first of the year. Competing at her first OCB show on May 23rd. She walked away with the overall in figure. Earning both her open OCB Figure Pro card and her Masters Figure 35+ card 🏆

We decided to go straight into an off season because we knew some growth needed to be made.
&& she executed it perfectly ✅

🩸2 cycles back & regular
🍴Eating significantly more than when we started
⚕️Labs came back with flying colors
🤘3 lbs up and looking better than ever

Sooo looking forward to this productive off season ahead.

Steph’s pro debut is gonna be lights out👊

@grpp_coaching

#reversediet #bodybuilding #bodyrecomp #ocbpro #onlinecoaching by @grpp_coaching

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2 months ago

tough love & a glass of water is all you need sometimes 🫶🏼

#weightlossjourney #realtalk #onlinecoach #strengthtraining by @grpp_coaching

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2 months ago