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@grpp_coaching

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Performance Coaching
women’s health. lifestyle. prep
hormones · body comp · labs · peptides ⚕️
↓ apply for coaching 👊

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Woke up 155 today. New high this off season.
Yes, I’m in my luteal phase, but regardless… I have my moments too.

Body dysmorphia is real, && almost everyone in this sport deals with it at some point. The only way through it? Take it head on and learn not to give a f*ck.

What I tell my clients (especially my female clients) in a building phase:

1️⃣Off season, when you step on the scale, do NOT expect a low number. Take that thought and throw it out.

2️⃣ If you want to be better, you have to let go of the old you, and the number you’re still attached to.

3️⃣ Chase strong. Chase taking up space. Beat the log book. Get jacked, bro. 🤘

Don’t let a dumb number on the scale kill the better version of you.

Operation get yoked in full effect 😮‍💨

@grpp_coaching
@paragonfitwear

#offseason #ifbbpro #strongwomen #buildingphase #bodydysmorphia

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20 lbs down in 6 months 👊
while traveling, recording, && killing the charts as an independent artist 🎵🔥

When @ryanjessemusic says he’s locking in, he ain’t kidding.

At the start of the year, stress was high. He was dealing with chronic bloat and digestion issues. Working long days in the studio, travel, and trying to find balance in a high-demand creative career.

We pulled back and made sustainable adjustments. Ryan stayed on plan as much as possible, even on the road or when his career tried to pull him otherwise.

Couldn’t ask for a better execution.

So proud of the work he’s put in, in and out of the gym.

LFGG 💪

@grpp_coaching

#transformation #clientwin #fatloss #ifbbpro #onlinecoaching

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don’t let your emotions get in the way of what you already decided.

you won’t feel like it every day.
you show up anyway.

stick to the plan 🖤

@grpp_coaching

#discipline #ifbbpro #motivation #onlinecoach

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off season rounds 🔁

@grpp_coaching

#prodebutloading #ifbbpro #gangsterrap #figure #onlinecoach

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nowhere near stage ready. not even in a diet phase.

left: 2.5 weeks post show (july ‘24)
right: today, +35 lbs 😅

this is me telling you to take the long off season. the physique you want doesn’t get built in 12 weeks of prep. it gets built over months, years. in the quiet, boring seasons where your life is literally just eating, training hard, && letting your body actually grow.

spend time in the uncomfortable phase. feel fluffy. feel fat. embrace it, it’s all a part of the game.

the stage will always be there. time is the one tool that makes the BIG difference. be patient. it’s worth it 🤞

@grpp_coaching

#offseason #improvementseason #ifbbpro #femalebodybuilding #musclegain

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“I eat clean but i can’t lose weight”

I hear this more than anything else.

here’s the truth: clean isn’t a portion size. chicken, rice, && zucchini can still keep you from losing fat if you’re eyeballing it.

what’s usually actually happening:
🔹portions are guessed, not measured
🔹oils, sauces, and “just a bite” never get counted
🔹weekdays are dialed, weekends undo it
🔹protein is too low, so you’re hungry and grazing all day

to lose fat, you need to be in a calorie deficit. yes, food quality matters for your health, energy, and performance, but it doesn’t override the math.

I want you to start here 👇:

1️⃣ weigh your food for 5–7 days. no changes, just awareness
2️⃣ track everything, including cooking oils
3️⃣ build every meal around protein first
4️⃣ weigh yourself every morning & watch the weekly average, not the daily number

👉then assess and message me your findings.

✋&& before you scroll and say you don’t have time: you’ve made it this far in the caption, which is about the same time it takes to measure your food.

if you’ve been “eating clean” for months with nothing to show for it, that’s exactly what we fix. link in bio.

@grpp_coaching

#fatloss #nutritioncoach #mealprep #ifbbpro #grpp

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Thicc girl things

Legz
-dialing in B stance RDL form

-squats moving well in hypertrophy block

-cardio upped to 4x 30 min, which is good because it’s time to build more endurance

@thiccboi.fit
@1stphorm set
@thepridefoods pre fuel
(Link to both in bio)

#squats #legday #bodybuilding #powerlifting #paramedic

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a reminder I needed today! prep is hard, off season is hard, but what’s harder is showing up next year looking exactly the same 💌 take the time to grow, get your hormones + body back to a healthy point, + enjoy your life…it’s called body BUILDING for a reason (;

#npcbikini #bikinibodybuilding #bodybuilding #gymgirl #offseason

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same weight. just about 2.5 years apart.

time willl feel slow. keep showing up.
i promise it’s worth it.

✌️
@grpp_coaching

#bodybuilding #ifbbpro #figure #transformation #onlinecoach

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Jeff Albert’s “dimmer switch” notion of adapting to life’s inevitable crises has been so helpful to me during this difficult time. Show yourself grace and keep at it.

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been a min.
forever in growin szn ✌️

@grpp_coaching
@paragonfitwear
@mi40_gym

#backday #offseason #ifbbpro #progress #onlinecoaching

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a client brought this up today and it’s worth saying out loud.

your partner doesn’t have to want what you want. they just can’t be the reason you stop wanting it.

support looks like respect, not participation.

if you’re negotiating your own goals weekly, that’s not support.

protect the goal. you deserve better.

@grpp_coaching

#selfimprovement #mindsetshift #relationshipadvice #femalecoach rant

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