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Kelly Barefoot

@kellzbarefoot

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January 25, 2025 @kellzbarefoot contacted me. The photo on the left is the first set of photos she sent me with her intake form. She said she wanted to compete, and I told her she was 75lbs away from the stage. Then I told her she needed to learn the basics. The set of photos on the right are from yesterday.

At 210lbs I set her calories at 2000 or so. We have made roughly 5-6 adjustments to her diet over the course of a year and 3 months together. All of those adjustments were going up in calories. She’s now sitting at 166lbs and eating 2600 calories on her training days. We have done zero PEDs. She is on HRT and it’s being managed through bloodwork regularly. There is no extreme cardio, actually the opposite. Just walking. She was training 4 days a week for a long time. Just recently we bumped her training to 5 days.

The shift for Kelly has been her mindset and her inner voice. The girl I met beat herself up a lot internally. She’s now a girl who acts, and talks like she’s got the world by the tail. She’s had her ups and downs, but she’s been consistent in all aspects of what I’ve asked her to do. I couldn’t be more proud of her.

My plan is to get her as lean as possible. Reassess her physique and decide if we want to think about the stage. But right now, she eats, trains, and loves herself hard.

#bethechange #chasingoptimal #functionalhealth

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The pump from this workout was chefs kiss 😌

AMRAP pull ups & deficits & dead hang
Hit a PR of 6! (Barely)
CG bench 4x6 top set 120
Incline DB bench 3x8
Skull crusher 3x8
(Superset)
Shoulder press 3x8
Assisted dips 3x8
Chest fly 3x8
Rear delt fly 3x8
(Superset)
Core:
Leg raises 4x10
Speed work:
X 1 mile & cooldown & STRETCH!
#gym #hybrid #explorepage #lifting

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Legilicious lift😌😝
Thanks to @kellzbarefoot for pushing me always 🫶🫶

The work:
Deadlifts 4x5 we did 5x5 today top set 245
RDL 3x8 top set 205
Front squat 3x6 top set 145
(Superset)
Barbell lunge 3x8 top set 145
Cable kickbacks 3x8
Cable crunch 4x10
Oblique pulls 4x10
(Super set all 3)
#gym #explore #girlswholift

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Work out with my girl 🥰

Pull ups AMRAP & Deficits & Deadhang
CG bench 4x6 top set 125
Assisted pull ups 4x8
Seated row 3x8
T bar row 3x8
(Superset)
Weighted plank 3x1 minute
Ham curls 3x8
(Superset)
Ez bar skull crusher 3x8
Ez bar curl 3x8
(Superset)
Finish with speed work x 1 mile & .5 mile cooldown

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This picture made me emotional today reading @kellzbarefoot check in, it’s the first real smile I’ve seen or even heard over the phone since we start at the end of January. SWIPE to see her transformation so far. This is roughly 20lbs of fat loss. The left is January 29th the right is today, May 19th. So about 4 months worth of work.

The smile shows something else that’s brewing inside her; confidence. A change in her inner strength. Kelly is a tough one and harder to read than most. So this smile is one of the prouder moments I have as a coach.

A lot of people think I’m a nutrition and training coach. But I’m in the business of changing peoples lives, if they let me. Thanks for trusting me Kelly. That’s where it started, and we aren’t done yet. I just wanted to brag about you before we show everyone what else you can do.

#soproud #foundryfam #foundrygirlz #bethechange #functionalhealth

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Kelly Barefoot relocated to White Lake from Raleigh in 2018. She is a certified personal trainer and former horse enthusiast concentrating on hunter jumpers. She has invested in our community & is the owner of Barefoot Brew, Barefoots Sandwich Shop & Barefoot Boujee Boutique located in Elizabethtown, NC. She enjoys representing our region positively through social media in an effort to increase tourism and business for our community. She has employed over 100 young adults through her businesses and has been blessed to be a work Mom to many of them. She & her husband attempt to instill great service & work habits to their young Team while treating them like family. She is proud of our community & the manner in which we support each other. Her core values are 1. We work hard 2. We work together 3. We learn & improve 4. We obsess about our customers 5. We celebrate our victories. She believes that if we strive to meet these values everyday that we will enhance ourselves, our community and the lives of those around us.

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Good afternoon!! come on in on this cool October day we have a pumpkin doodle iced coffee with some cold foam on top🍁#coffee #fall #localbusiness

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Customer Appreciation Reel💕 I seriously love when yall tag me in your photos! As someone who loves fashion, but doesn’t always get dressed up I like to live vicariously through you💫

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After hours chamber event #elizabethtownnc

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Espresso yourself this Monday!☕️ Good Morning & Happy Monday! Starting our Monday with a Snickers Iced Latte with Almond Milk & sweet cream cold foam!

Did you know that we can make flavored cold foam?! Pick any of these flavors to add to make your cold foam perfect!

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Fun time Celebrating The Dotsons! @anthoppiess #whitelakenc #thegrandregal #goldstonsbeach #whitelakelife #nc

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