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Hank Grenda | Weight Loss + Fitness Coach

@hankgrenda42

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✝️ Mark 10:45
Fitness + Weight Loss Coach
B.S Exsc Science
CSCS, L1 Nutritionist, CF-OL1, FMS
Want to keep the weight off? Connect with me👇

POSTS STORIES REELS

This week, I had to say goodbye to my best friend.

This past month, she had a benign mass found on her spleen and surgically removed… only, the results were wrong.

It hurts, knowing that she was cut short.
Knowing that she still had so much more life to her.
Knowing that I won’t be greeted with a tail wag in the morning. Knowing that my prayer walk partner can no longer join.
Knowing that I can throw her ball and it no longer will be returned.

I know… she’s just a dog.

I’ve had dogs pass before, only this one cut deeper.
She wasn’t ready to go.
We weren’t ready for her to go.
She fought.
She fought so hard we thought we were going to get more years with her.

It’s crazy, the things that may have annoyed me so much are now the things I hopelessly WISH I could have back.
Why did she have to bark at every dog that ever crossed our window!?
Now, what I wouldn’t do just to hear that bark.

We (my family) miss her. There’s a silence that we just want to be filled. However, the one to fill it can’t be here right now.

She is no longer suffering. Seeing you struggle broke my heart.

I’ll miss you Minnie. I’ll miss you’re constant happiness to just live each day. I’ll miss you’re constant bell ringer just to go play outside. I’ll miss you waiting for dinner to be done just to lick the plates. I’ll miss everything about you.

Minnie taught me a lot, for the short time she was here.

You left healed, and took a piece of our hearts with you.

You’re really gone.😪

Until we meet again, I love you Min-min. ♥️ by @hankgrenda42

Announcement video that we are coming back!! So get ready to see us on your feed!

My mom wants to keep on going and we’re diving into it!

She’s gonna be following the Higher Grounds Training monthly programming that is set to launch with our early access members December 7th!

(the family members get that first month free and a title of a founding member)

Comment “FOUNDER” and you’ll be put as on the waitlist as a founding member!

of course, I’ll be adapting some of these workouts to what my mom can do for her current abilities… but I encourage you to follow along as we go to the journey together and document it here!

I’m gonna be showing:
1️⃣ workouts
2️⃣ nutrition
3️⃣ and any other aspects to help my mom progress!

This is gonna be a journey… and to get up this mountain together all we have to do is take one step at a time!

Join us as we embark together! by @hankgrenda42

Coming 2027 👀… by @hankgrenda42

In wanting to lose weight, I was here that people want to lose the “right” weight - meaning they really just want to lose fat and keep all the good stuff on

Rightfully so!

But they can always erase the question of: am I even doing this? Am I actually losing the weight that I wanna be losing?

This is a common question with clients I work with that are going through a weight loss phase.

And there are tools that you can use to get very precise in knowing that you’re losing the weight that you’re wanting to lose

However, that’s not always needed

One of the best indicators that I like to use is strength and performance in the gym

I will coach and educate my clients on how to know if they’re maintaining muscle mass while in a deficit. And if they’re able to maintain or even gain strength while eating less calories - and they are seeing weight loss - then they’re losing the “right” weight.

Simple as that.

so if you don’t want to use a machine like a DEXA or InBody - this measurement can be more effective than both of those! by @hankgrenda42

Who’s ready to see more of us!?

We have a new program coming up and we’re calling it: Becoming an Athletic Weapon!

Follow along if you want to see how we progress jumping, speed and strength! by @hankgrenda42

Little accessory lift at home tonight by @hankgrenda42

Some days good. Some days 💩. by @hankgrenda42

Grab a band and get an anchor point! Here are some great ab building exercises to try out the next time you’re in the gym!

1️⃣ Standing Pallof Press
This one looks easy but can get those obliques firing like no other! Set a firm base, get a good amount of tension on the band, press out with the arms fully locked, don’t let the band pull you in!

2️⃣ Kneeling Cross Body Chop
Keep the arms straight, pull the band all the way to the opposite hip, control the band going back up

3️⃣ Kneeling Band Crunch
Place knees slightly behind anchor point, pull band directly behind the neck, brace and maintain a hollow body hold, control band going back up

Progress these by increasing band tension, reps per set, or adding a tempo! by @hankgrenda42

Eating more to lose weight 🤔 sort of…

Eating more of a macro nutrient that keeps you satiated throughout the day- yes.🙌🏼

Still to this day, I see protein intake at drastically low consumptions

simply by increasing your protein intake throughout the day will make you feel full and most likely put you in a calorie deficit

And if you’re eating whole foods - then you’re going to be getting in other nutrients needed throughout the entire day

Resulting in you feeling good, feeling full, and not over eating simply because… YOU CANT

I’ll let you in on a little coaching tip of how to set your own protein goal:

Whatever goal body weight you have in mind, set that goal body weight (in pounds) to the amount of grams of protein you want to eat in a day

And from my view as a coach - and knowing that, that goal will be difficult to achieve - even if you fall short of the goal, you’ll still be within range for all your adequate protein consumption needs! by @hankgrenda42

Having high standards and requiring a lot from yourself is a good thing, but chasing perfection expecting to always be perfect leads to a dead end cycle

By showing up every single day and taking action with where you’re at, will yield more progress than hoping to be perfect will ever yield

If you miss the opportunity to join the challenge, there’s still time, however, that window will close tonight at 7 PM Eastern time! by @hankgrenda42

Think you have “tight” hips? 🤔 Possibly.

OR, you could have undertrained/weak hips!

Try out a few of these hip strengthening exercises to build function and strength specifically to your hips!

1. Single Leg Bench Hip Extensions
Anchor 1 foot down with a weight, pull the other knee to your chest, slowly and controlled lean your body backwards until parallel with the ground - progress this slowly!

2. At the Knee Copenhagen Dips
Using a bench or box, lay your top leg on top of the bench and squeeze your lower leg as best you can to touch your top leg the entire time. Dip your hips to the ground and only let your hips actually make contact with the ground.

3. Standing Supported Hip Rotation (My clients most loved and hated exercise😂)
Use a pole for stability and keeping an upright torso. Lift knee straight up, maintaining the knee position - rotate the leg 90* or as best possible without bending your body away. Rotate shin parallel with the ground still maintaining bent knee position and not leaning away. Return to start

Get these into the routine and start feeling those tight hips loosen up! by @hankgrenda42