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@chris.ondas

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calm in chaos
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January ‘26: new year jitters

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BTS peek into our launch campaign ;)

#BlueNomad

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Not every day will be your best day. You might not feel your strongest—maybe you didn’t get enough sleep, messed up your nutrition, or you’re stressed and tired from work. But here’s the thing, progress doesn’t come from only showing up when you feel your best. It’s the days you push through, even when it’s tough, that really count.

It’s okay if you’re not at 100% every time you step into the gym. The key is consistency. Showing up, even when you don’t feel like it, is what sets you apart. Remember, small efforts add up over time, and even a less-than-perfect workout is better than none. Keep pushing forward, one rep at a time.

💬 Tag a friend who needs to hear this today, and don’t forget to save this post for those tough days when you need an extra push. 💪🏽

@prozisusa Code: WAYNEGAINS
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Want to build muscle and get stronger? 💪 I’m giving away my FREE 4-week upper/lower body training program! Grab yours now and let’s hit those goals together! Dm me “🔥” and I’ll send you a copy!
#FreeWorkoutPlan #BuildMuscle #fitnessgoals #beginnerworkouts

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Do hack squats hurt your knees?

When biasing the quads with a low foot positioning…

I used to hate hack squats because they caused so much pain in my knees.

When I first added hack squats into the rotation with a really low foot position, my knees were screaming for help. But I stuck with it, and after 1-2 months of being patient and consistent, slowly lowering my foot position as it felt more comfortable, my knees became more resilient and adapted to the movement.

So, if you’re experiencing knee pain, take your time with it. You don’t need to max out on heavy weights to build strong legs with hack squats. Focus on perfecting your form and execution first. Over time, as you stay consistent and patient, you’ll see your knees become more resilient, and your legs will grow bigger and stronger.

@prozisusa Code: WAYNEGAINS
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Want to build muscle and get stronger? 💪 I’m giving away my FREE 4-week upper/lower body training program! Grab yours now and let’s hit those goals together! Dm me “🔥” and I’ll send you a copy!
#FreeWorkoutPlan #BuildMuscle #fitnessgoals #beginnerworkouts

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ARE YOU HITTING A PLATEAU IN THE GYM?

If you are READ THIS📖

If you’ve been consistent in the gym but still struggle to make progress, chances are you’re overlooking key factors outside the gym that are within your control.

A common misconception is that building muscle and getting stronger only requires you to “go hard” and stay consistent. Effort and consistency are important but what most people don’t emphasize is the important role that RECOVERY plays in your progress.

Anyone can train hard and push their limits in the gym, but are you recovering properly?

Proper recovery is essential to preventing injuries, maintaining high-quality workouts, and to help with continuing building muscle and strength.

Here are 3 essential recovery variables to focus on outside the gym that impact your progress:

💥 Nutrition – Are you fueling your body properly to perform and recover?
✅Ensure you’re getting enough calories and a balanced intake of macronutrients aligned with your goals.
✅Hydration
✅Micronutrients

💥 Sleep – Are you getting enough sleep? Beyond that, are you getting quality sleep?
📲get off your phones 1-2 hours before bed time

💥 Stress Management – High cortisol levels can negatively impact fat storage, muscle growth, and overall recovery.

✅Meditation is key 🧘🏾🧘🏾

Remember yall, progress doesn’t just happen in the gym, it’s made when you take care of your body outside of it. Focus on these recovery essentials and watch your GAINS come through!

@prozisusa Code: WAYNEGAINS
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Want to build muscle and get stronger? 💪 I’m giving away my FREE 4-week upper/lower body training program! Grab yours now and let’s hit those goals together! Dm me “🔥” and I’ll send you a copy!
#FreeWorkoutPlan #BuildMuscle #fitnessgoals #beginnerworkouts

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🏋️‍♂️ NEW TO THE GYM? READY TO BUILD MUSCLE? 💥

My FREE 4-week(4&5day) Upper/Lower Body Training Program is designed just for beginners who want to build serious muscle, the smart way! 💪 Whether you’re new to lifting or looking to structure your workouts, this program will help you hit every major muscle group, and it’s totally FREE!

What you’ll get:
✅ Upper & Lower body workouts
✅ Easy-to-follow routines
✅ Perfect for beginners looking to build strength and size
✅ 4 weeks of guided progress for FREE!

Don’t miss out! Drop a ‘🔥’ in the comments or DM me to grab your spot and let’s build together! 💥 #BeginnerTraining #UpperLowerSplit #MuscleBuilding #FreeTraining”

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💥UPPER BODY WORKOUT(5 EXERCISES)

Here’s a quick upper body workout for yall!

Like it, save it, share it with your gym partner!🫶🏽💪🏽

T-Bar Row 3x8-12
Flat Db Press 3x8-12
Machine Row(rear delts/upperback)3x8-12
Incline Db Press 3x8-12
Machine Pec Fly 3x failure

Try this out and tag me in your training videos!💪🏽

@prozisusa Code: WAYNEGAINS
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Looking to get into amazing shape 💪💪
📱Comment below or Dm me the word “GAINS” to set up a free consultation call.
#waynegainscoaching

@boostperformancenj

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@iamyancyabril 📸 by me ✨

Photo asst: @chris.ondas
Stylist: @vlenndy
SM Manager: @nelleamour & @diana2964

#portraitphotoshoot
#creativephotoshoot
#portraitphotography
#editorialphotoshoot #commercialphotography #nycphotographer
#nyc.photoshoot

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Rahmir for Paper Planes @planes

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VDAY campaign for @planes shot by me

Appreciate the opportunity @jaeyannick

Model: @rahmirmeggett
Photo Asst: @chris.ondas
Retoucher: @okaynicolita
Picture Car: @ndesai318

#photographer #nyphotographer #njphotographer #portraitphotographer #paperplanes #lifestyleapparel #studiophotography #valentines

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Thank you @emonvy for trusting me with this shoot 🙏🏽

📸: 🙏🏽
Retoucher: @jqrvisions
Photo Assistant: @chris.ondas

#portraitphotoshoot
#creativephotoshoot
#portraitphotography
#editorialphotoshoot #commercialphotography #nycphotographer
#nycphotoshoot

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📸: 🙏🏽
Retoucher: @jqrvisions
Photo Assistant: @chris.ondas

#portraitphotoshoot
#creativephotoshoot
#portraitphotography
#editorialphotoshoot #commercialphotography #nycphotographer
#nycphotoshoot

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