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KOMAL LOTAY

@coachedbykomal

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Proverbs 19:21
Strength & Athletic Coach @houseconcepts
Vancouver

POSTS STORIES REELS TAGGED

A little bit of running, a little bit of strength, a whole lot of sweat 🥵🏃🏻‍♀️💪🏼

Fuse with @coachedbykomal 💙
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#VancouverFitness #WorkoutClass #FitnessJourney #CardioAndStrength

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First time at HOUSE? Our coaches have a few tips to help you feel right at home.

Ready to try it for yourself? Get 7 days of classes with our Intro One Week Unlimited for $100. This month only, you’ll receive a pair of @wearehouseid socks when you join.

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Hyrox prep with the A team. Billy making sure nobody gets too comfortable 🫡

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Our kind of Sunday reset 🩵
Combine with @coachedbykomal 💪🏽

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#hybridtraining #hyroxtraining #fullbodyworkout

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Programming / In-Season Training @houseconcepts
Always a privilege to learn from people who care deeply about the craft.

Thank you @coach.care for taking the time to lead our team through strength & conditioning and share your approach to in-season training.

The work is in the details. Creating intentional programming, building resilient bodies, and continuing to learn so we can better support the people we coach.

Grateful for the opportunity to keep raising the standard, together. 🤍

#HouseConcepts #education #StrengthAndConditioning #fitnesscommunity

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Meet your Basecamp coaches.

Here to push you, challenge you and get you through every last rep. Power, Power Plyo, Rogue, Fuse, Bootycamp, Combine. Book your next class today.

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Coaches who know your name, notice your form, and show up for you every session — bringing the energy, and pushing you further every single class. This is the crew building your basecamp community — swipe to meet them.

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Meet your House trainers 👋

The faces behind your favourite classes. Hope to see you in class soon.

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Highlights from last night’s Sprint Lab. ⚡

Acceleration focus — and the work that came before it matters just as much as the sprints themselves.

We opened with PVC pipe reaction drills.
No countdown. No “on three.” The pipe drops and you go.

Why that matters: your nervous system fires differently when the stimulus is external and unpredictable.

You can’t pace it, you can’t anticipate it — so intent goes up and rate of force development goes up with it. That snap is trainable.

Then hurdle hops.
Short contacts. Stiff ankles. The stretch-shortening cycle doing its job — storing elastic energy on landing and returning it on takeoff.

Put those two together and you get a nervous system that’s switched on and tissue that’s ready to handle high force at high speed. That’s not a warm-up. That’s preparation.

Then we did sleds and sprinted.

Sled-resisted reps for marches then sled resisted sprints to load the drive phase, straight into unresisted reps to express it. The contrast is the point — heavy work first makes the free sprint feel effortless, and the body chases that feeling.

This Sunday we flip the focus.⚡️
Flying 10 metres. Build-up zone, then 10 metres of pure top-end speed timed through the gates.🔥

Acceleration on Wednesdays. Max velocity on Sundays.
Kerrisdale Park. All levels welcome. 🏃‍♂️💨

#SprintCampSunday #Acceleration #Plyometrics #ContrastTraining #MaxVelocity

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To summerize 🌅🎧 another week in review

This last week was focused around training, solo dates, special moments of solitude, existing in whatever state I feel called too, a lot of rest and really just stepping forwards, where ever my soul feels called, in the moment.

Choosing to show up alone, regardless of the anxiety within and realizing, you are never truly alone. Is such an empowering, state to overcome.

More isolation. More solitude. More stillness.
And a lot more movement and music.🎧

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✨ Sleek, neat and effortlessly beautiful! ✨

This half cornrows on natural hair gives you the perfect combination of protective styling and a smooth, natural finish. Ideal for work, special occasions or an everyday glow-up. 💇🏽‍♀️🔥

My pretty client @coachedbykomal thanks for always trusting me with your hair 💖.

📍Surrey, BC 🇨🇦
📲 Book through WhatsApp: +1 672-699-5886

#halfcornrows
#cornrows
#surreyhairstylist
#protectivehairstyles
#ripe_timelessbeauty

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LAST CALL VANCOUVER COACHES 🚨
TICKET SALES CLOSE TOMORROW @ 5PM

COACHES COLLECTIVE is a 5-hour immersive to connect, grow, and lead with intention alongside the coaches shaping our fitness community.

🗓 Sat, May 30 | 2:45–7:45PM
📍 @houseconcepts

What’s inside:
🌟 Leadership session + lululemon gift @lululemon
🌟 Community movement @city_shred
🌟 Breathwork + sound bath @kolmkontrast @lesleyannparris
🌟 Team strength @manny_mc11 @nikomullings
🌟 Dinner @salmonnbannockbistro
🎧 Vibes @icytouch @djyazofficial
📸 @masonbennett55

🎟 Link in bio - secure your spot before 5PM Friday

#coachcollective #vancouverfitness #movementismedicine #fitnesscommunity

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