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Sydney Spiess

@sydneyspiess

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| Swiss Miss 🇨🇭|
Where focus goes, energy flows
NASM CPT / PPSC FitbySOS💪🏽

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HYROX BOSTON 2026 🏁

I am so happy to have completed my first HYROX, all thanks to an idea @aniket_mohgaonkar had earlier this year.

What started as a simple idea turned into a reality that I’m so grateful to have been a part of. We trained hard for months, pushed ourselves beyond what we thought we were capable of, and unlocked new possibilities and achievements along the way.

It’s amazing to think that none of this would have happened without simply deciding to give something new a try.

A reminder of how much can happen when you step outside your comfort zone, challenge yourself, and see what you’re capable of.

Here’s to the first of many! 💪🏼 taken in Boston Convention & Exhibition Center by @sydneyspiess

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4 days ago

If you’re new here, hi! I’m Sydney 👋🏽

I’m a full-time personal trainer, fitness coach, and Health Science major who’s passionate about helping others build a healthier life that actually feels sustainable.

Fitness has been part of my life for as long as I can remember. I grew up playing soccer and running track, and in high school I discovered the gym. What started as simply wanting to look like the fitness models I admired quickly turned into a genuine passion for health. I spent countless hours watching wellness content (shoutout to Sarah’s Day), trying new recipes, learning about training, and even making my own YouTube videos where I’d share workouts, healthy meals, and my day-to-day lifestyle.

As I got more into weightlifting, I too made mistakes. I eventually injured my back, which pushed me to learn everything I could about proper movement, exercise technique, and human anatomy. That journey led me to become a Certified Personal Trainer. Not long after, I found out I have scoliosis, and since then I’ve experienced firsthand what it’s like to navigate chronic pain while still wanting to stay active and strong.

That experience completely changed the way I coach.

Today, I don’t just write workouts. I help people understand their bodies, move with confidence, build strength safely, create realistic habits, and develop a healthier relationship with fitness. Whether your goal is fat loss, building muscle, getting stronger, recovering from injury, or simply feeling better in your everyday life, I believe health should support your life—not consume it.

One thing you’ll hear me say often is this:

✨ A healthy mindset isn’t focusing on what you need to cut out—it’s about what you can do MORE of.

More movement.
More nourishing foods.
More sleep.
More confidence.
More consistency.
More self-compassion.

I believe long-term health isn’t built through perfection or extremes. It’s built through small choices that add up over time.

I hope this page gives you practical education, realistic motivation, and the confidence to take care of your body in a way that lasts.

Let’s build healthy bodies🙌🏼

#fitbySOS #healthymindset #welcomepost by @sydneyspiess

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3 months ago

Getting fit is just the beginning.

Staying fit requires ongoing discipline.

Yes you can go to the gym and get yourself in shape, but to maintain your ideal physique it requires discipline in all aspects of your life. It’s about the every day choices you make outside of the gym.

Here’s what has helped me feel my best emotionally, physically and mentally.
- Making home cooked meals instead of eating out.
- Eating a lot of nutritious vegetables & fruits vs processed snacks/sweets.
- Buying real foods vs premade/processed foods.
- Maintaining an active lifestyle vs being sedentary.
- Having active hobbies vs hobbies that bring an unhealthy lifestyle.
- Calming the mind vs seeking instant gratification through social media & superficial relationships.
- Replace scrolling with learning (research, podcast, books)

Transitioning to these practices will not feel great at first but you will feel long lasting peace once you have made it a lifestyle. I no longer crave what I used to, I have more energy, higher standards, increased inner confidence, and I look my best while not needing to live at the gym.

Dm me for more recommendations ✨
#realfood #balance #innerconfidence #healthylifestyle #healthyhabits by @sydneyspiess

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3 years ago

Hyrox Boston Recap🖤

@aniket_mohgaonkar do it again sometime?

So much hard work went into this day. Grateful for the @f45_training_saugus coaching opportunity as well as the Hyrox Training Club community⚡️

Time to work on the glute gains before next race 👀
@maija_jambalaya and I are coming for @hyroxmiami

#hyroxboston #firsthyrox #hyroxmixeddoubles taken in Boston Convention Center by @sydneyspiess

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2 days ago

Don’t make us worry about you! Arriving on time helps class to run smoother, and shows consideration for your classmates and coach 💪

#gymhumour #f45family #gymcommunity #gymfam #fitnesscoach taken in F45 Training Saugus by @sydneyspiess

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4 days ago

Festival friends turned city friends 🧚🏼‍♀️✨ taken in Sushi Samba by @sydneyspiess

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2 months ago

She makes up for it in cuddles 🤷🏽‍♀️

#blackcat #crazycats #catsofinstagram by @sydneyspiess

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3 months ago

Get to know new Coach Sydney! 👋

“I grew up playing sports, which sparked my passion for health and fitness at an early age. After sharing my own fitness journey on Instagram, I decided to become a certified personal trainer. For the past four years, I’ve been working as a trainer and coach while pursuing my degree in Health Science. I’m passionate about helping people build confidence through proper movement and creating healthy habits outside the gym that lead to long-term, sustainable results.”

You can catch Coach Sydney Mon/Weds at noon, and during our weekend HYROX race prep workouts!

#f45coach #fitnesstrainer #f45training #f45community #fitnesscoach by @sydneyspiess

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3 months ago

Here is the workout⬇️

4 rounds of each superset:

10 squat thrusters
10 burpee tuck jumps

10 Forward lunges + jump switch
AMRAP Push-Ups (15-25)

12-15 DB glute bridges
AMRAP V-ups, sit-ups or leg raises

#hyroxtraining #poolsideworkout #fitbysos by @sydneyspiess

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3 months ago

Sweet summertime 🇺🇸 by @sydneyspiess

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3 months ago

Out n about 👙🌝🍸🧜🏼‍♀️💛 by @sydneyspiess

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4 months ago

The best of Memorial Day by @sydneyspiess

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5 months ago