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Raychel Kosh MS, CSCS

@rays.the.bar

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Founder @3anddpersonaltraining📍Delaware
your 80 year old self needs you to strength train now
never lifted? perfect. that's who I coach
📩 dm STRONG

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Thank you to @delawarebusinesstimes for recognizing the work we do at @3anddpersonaltraining and our mission to turn Delaware into a Blue Zone where it’s common for people to thrive into their 70’s, 80’s, 90’s and beyond 💪

One of my purposes in life is to pass on the lessons of the weight room that played a huge role in my personal journey to becoming a leader in the business world .

I couldn't do it without the women of the 3&D Fam who I'm so lucky to work with and who are the best role models on how to be a great leader🙌
@katiespru @dr.soozieq @snappilyons @raguinirajani just to name a few! taken in Wilmington, Delaware by @rays.the.bar

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2 years ago

The choice is yours!

#strengthtrainingforwomen #wilmingtondelaware #delawarefitness taken in Wilmington, Delaware by @rays.the.bar

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2 months ago

Founding Memberships launching Monday! Share with everyone you know in Middletown!💙💪 taken in Middletown, Delaware by @rays.the.bar

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19 hours ago

It’s hard to describe the feeling of pushing your body to its limits. This is when I feel the most alive!!

You don’t have to start full speed at first. Getting the body acclimated again is a process that’s worth investing time into. A proper warmup, Build-ups, routine plyometric work all come into play.

When was the last time you sprinted? taken in Wilmington, Delaware by @rays.the.bar

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3 days ago

Part 4 of a 7 part series where I breakdown what commonly holds women back from starting a strength training routine (after having conversations with 800+ women at the strength training studio I founded) and how to reframe your mindset to overcome it ✨if you’re based in Delaware @3anddpersonaltraining is a great place to start taken in Wilmington, Delaware by @rays.the.bar

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4 days ago

It’s all about who you become in the process

Follow along for more content encouraging you to be your strongest self! 💪 taken in Wilmington, Delaware by @rays.the.bar

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5 days ago

We can’t wait to grow our community in a new part of Delaware….Middletown!!

Please share this post to spread the word to your loved ones in the area who need a place to stay strong and train for longevity 💪

We’re launching our founding membership soon with only 50 spots available. Click the link in our bio to get on the waitlist 🎉

#personaltraining #fitnessover40 #middletownde #middletowndelaware taken in Middletown, Delaware by @rays.the.bar

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6 days ago

Stay tuned for the breaking news tomorrow! 📢📢 taken in 3&D Personal Training by @rays.the.bar

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7 days ago

Behind the scenes of some sprint technique work, dialing it in for @apexathlete.official Miami in 2 weeks! Sound on to hear some commentary and coaching cues. taken in Wilmington, Delaware by @rays.the.bar

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8 days ago

Part 3 of a 7 part series where I breakdown what commonly holds women back from starting a strength training routine (after having conversations with 800+ women at the strength training studio I founded) and how to reframe your mindset to overcome it ✨if you’re based in Delaware @3anddpersonaltraining is a great place to start taken in Wilmington, Delaware by @rays.the.bar

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9 days ago

Stop lifting the same weight and expecting new results.
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Progressive overload is the secret to real muscle growth. Track your reps, add weight, and get uncomfortable. Your future self will thank you. 💪 by @rays.the.bar

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10 days ago

Training your discipline muscle is just as important as training your muscles themselves.

Follow along for more content from a strength training facility founder

#strengthtrainingforwomen #delawarefitness #wilmingtondelaware taken in Wilmington, Delaware by @rays.the.bar

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11 days ago