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Lee Braga

@litzbraga

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✭ Yogi ૐ🧘🏼‍♀️
✭ Fitness enthusiast 🏋️‍♀️
✭ Fast walker 🏃🏼‍♀️
✭ Coffee lover ☕️ ♡
✭ 📍NYC🗽 ♑️

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Depois de quatro anos, finalmente chegou o momento do nosso reencontro. 🤍

Reencontrar minha irmã depois de tanto tempo foi uma emoção difícil de colocar em palavras. Foram anos de saudade, de distância e de muitos momentos que gostaríamos de ter compartilhado juntas.

E, entre tantas emoções, viver o momento em que ela finalmente conheceu a Liz 👧🏻 foi ainda mais especial. Ver o brilho nos olhos dela, o carinho, a emoção e aquele abraço que parecia carregar todos esses anos de saudade fez tudo valer a pena. 🥹🤍

Há encontros que o tempo não consegue apagar. O amor permanece, mesmo quando a distância insiste em nos separar.

Hoje, só consigo agradecer. Agradecer a Deus e ao universo por terem nos permitido viver esse momento tão esperado, por nos darem a oportunidade de estarmos novamente juntas e por escreverem mais uma página linda na nossa história.

Que possamos guardar para sempre esses dias no coração. Porque, no fim, são esses momentos de amor, família e reencontro que tornam a vida verdadeiramente especial. ✨🙏🏻🤍

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2025 in a nutshell! ✨

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📸: @marlenezphotos

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Ready to Train with Purpose?
Train for Power, Speed, Strength, and Endurance — with Kettlebells.

Join the Kettlebell Club - Mind Over Metals!

I’m kicking things off with FREE Trial Classes – come get a taste of what we’re all about:

Trial Class Dates at @nicelyfitco
Long Island City, Queens, NYC
• Friday, April 25th | 6:00 – 7:00 PM
• Sunday, April 27th | 11:00 – 12:00 PM

After that, we launch into our 6-Week Program starting May 2nd
Train twice a week:
• Fridays | 6:00 – 7:00 PM
• Sundays | 11:00 AM – 12:00 PM

⸻

What You’ll Learn:
• The Swing – Harness power, timing, and control
• The Clean – Smooth transitions and rack mastery
• The Press – Build overhead strength and stability
• Intro to the Snatch – Develop explosive endurance and efficiency

⸻

Perfect For:
• Beginners who want to learn proper kettlebell technique
• Anyone looking to get stronger, fitter, and more confident
• People who love to train hard and grow with a supportive community

Come for the sweat, stay for the strength.
Link to sign up in bio, DM to reserve your spot and ask questions – limited spaces available!

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Kettlebell Clinic: TGU & Swings
EVOLVE x @empowerptnyc

We had an amazing clinic this past Sunday coaching the TGU & the swing. We focused on building a foundation of strength through confidence in the TGU and transferring that strength into ballistics with the swing.

What always makes group fitness exciting is to see a diverse group of individuals connecting over wanting to take their journeys to the next level. Everyone walked away with a new or improved skill & some new friends.

Biggest thank you to @lisa.daronatsy.kiyindou for hosting us in their beautiful space. It is truly a piece of art and a space that also values empowerment & evolving in the fitness space. You should make sure to check them out! They have a beautiful cafe you can come to as week!

Stay tuned for more future workshops with myself & @drjuliarosenthal !

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She has been having severe back pain from not being able to use her posterior chain (glutes and hamstrings). We were focusing on Bulgarian split squats and on one side she does not feel any glute/ hamstrings but feels everything on her supporting leg on the bench.
The working leg in the Bulgarian split squat is the leg on the ground and not the one of the bench. I need her to have 90% of her weight on the working leg, so I put my hand under her back leg and told her not to crush my fingers. This brought her awareness to avoid putting pressure on the back leg and press more through the front. She immediately started feeling her front leg working. On top of this I added a band to encourage her to seek that slight external push / hip abduction, so she activates her glute medius which has been the culprit in this whole back pain saga.

#Backpain #backpainexercises #glutegains #glutesworkout #gluteworkout

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Working in her hamstrings because… 👀👀👀
9 out of 10 of my clients with knee pain have weak hamstrings, and we could probably apply this statistic to the general public too.

Why? - because the lack of hip dominant movement throughout the day in an average adult’s life 🙃 that means, you walk, sit, climb stairs… that is all knee (quad) dominant. Unless you do a hip hinge (with significant resistance), a leg curl or a glute bridge throughout your day…. You are not using your hamstrings much.

This particularly becomes a problem when these average adults - who we are talking about- start running. Even though I recently got more into running I’m still very far away from considering myself anywhere near a runner 🙃🫠 but I’m definitely more confident about my knowledge regarding the movement of the human body.
Soooo that being said, when you are running without much strength in your hamstring, you are likely going to lose control over your swing. Based on my experience, this has a huge impact on a lot of people’s knee pain.

#kneepainrelief #kneepainexercises #kneepain #hamstring #hamstringworkout #muscle #strengthtraining #womenwholift

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The top of a kettlebell swing = a strong plank. 🏋️‍♀️✨ If you’re pulling the bell up with your arms, you’re missing the magic—the power comes from your hips!

🔥 EVOLVE your positions. Own your power. 🔥

Think:
✔️ Glutes locked out
✔️ Core braced
✔️ Lats engaged
✔️ Wrists stacked under shoulders

If your plank is solid, your swing will be too. Train structure, unleash power. 💥

#KettlebellSwing #StrongAndExplosive #EvolveStrength #KettlebellPower #kettlebellcoach

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At the end of 2023, I found myself without a job. I knew it was the opportunity to finally go out on my own and build my own fitness business, something I always wanted to do. I was scared, unsure of what the future would hold. I hadn’t a clue as to proper business practices, but I bet on myself and took the leap.

One year later I can say that it was the best decision for me. When you love what you do, and you have people who value what you do, it creates a beautiful web of community and support. I am so grateful to my clients who have followed me from place to place and who have traveled far and wide to see me. I am thankful to have had a successful first year of business, training a full book of personal training clients, running small group trainings for the entire year, and creating my own kettlebell group class

My biggest professional leap of 2024 was being accepted as an @painfreetraining and @functionalkettlebelltraining instructor. Fitness education has always been something I’ve wanted to do, and to be recognized by some of the top industry leaders as worthy to conduct live 16 hour long courses all over the country and world is the biggest honor and compliment I’ve professionally received thus far in my career.

Ive learned a lot in my first year of business, and have a lot more down the road I wish to accomplish. Thank you all for being part of my journey, and I look forward to sharing more with you soon 🫶🏼 Happy New Year!

#happynewyear #fitnessbusiness #fitnesseducator #personaltrainer #fitnesscoach #kettlebellcoach #smallgroupfitness #groupfitnesscoach

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Dump dos pintinhos no lixo ou último dump do ano! 😂
Last dump of the year!

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You guys are everything 🫶🏻🫶🏻🫶🏻
Thank you if you have been here hustling with me this year!

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Bell Intentions is back!!!!

Bell Intentions is my Large Group Public Kettlebell Class, and its making a comeback after a brief hiatus, now at a new space @structurepf !!!

In this class, you will learn the basic fundamentals of kettlebell training, hone in on your forms and techniques, build multiple qualities like strength, power, mobility, stability, and muscle, and gain a deeper understanding of kettlebell training, feeling stronger and more confident working with the bells!

This class will meet you where you’re at, if you’ve never picked up a bell before, you’re a seasoned kettlebell vet, or somewhere in between, you will feel appropriately challenged, receive real-time coaching and cues from me, and guaranteed have a blast doing it!

First class is next Wednesday, September 18th from 7-8pm at @structurepf

To sign up, shoot me a DM!

I look forward to swinging with you again!

#nyckettlebellclass #kettlebellgroupclass #kettlebelltraining #nyckettlebellcoach #kettlebellcoach #kettlebellclass

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