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Nonso Melifonwu

@nonsonation

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Coach @lifetime.life
📧[email protected]

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Recovery is just as important as the work you put in.

Make time for myofascial release, incorporate both static and dynamic stretching, and prioritize quality sleep to help your body recover and perform at its best.

#lifetime #recovery #sleep #myofascialrelease

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Recommend doing a hyrox wit your boys🔥

#hyroxboston #hyrox #mensdoubles

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No Sh!T‼️😤🗣️ #hyrox #mensprodoubles

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Progressive overload is about gradually challenging your body through weight, volume, or intensity.

🏋️ Increase the weight
🔁 Add a rep or two
🐢 Slow down your tempo
⏱️ Decrease your rest time

The goal is simple: give your body a new challenge and build on it over time.

#lifetime #dynamicpersonaltraining #progressiveoverload

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TRICK OR TRAIN!

October 24. 9am. In partnership with @fabletics at @burlingtonmallma

Free Halloween workout. Come in costume or don’t, but you’ll want to once you read everything. 45 minutes of bodyweight strength and mobility, every level welcome, then go enjoy your Saturday. Trick or treat, brunch, candy, whatever you’ve got planned, you’ll be ready for it.

Free Fabletics bag when you show up. Giveaways. Exclusive deals in store. AND Best costume wins something that will make you happy you had one!

I’ve been waiting to months to run a class like this and I got a special costume ready. Pull up!!

Tag a friend or two you wanna bring!

RSVP by commenting or DMing me!

#Fabletics #FableticsPartner #FableticsMensPartner

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Kickoff run

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What Can You Accomplish in 30 Days?

30 Strong Kickoff Weekend is here - Register now!

#lifetime #30strong #ﬁtnesschallenge

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Meet Nonso

Athlete by nature. Trainer by profession.

I train to perform. In the gym, on the track, and in life. strength, speed, endurance, mobility, power. it all matters.

But training doesn’t have to be a solo thing.

We run together. We push each other. We show up, put in the work, and get better together.

Whether you’re chasing a faster mile, training for your first race, or just looking for a reason to get moving there’s a place for you here.

- ADIOS -

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meet your run club leaders

we’re Mila + Nonso — two personal trainers, runners, and people who genuinely believe running is better when you’ve got good people around you.

we started ADIOS to build a community around running — whether you’re chasing a PR, training for a HYROX, building your cardio endurance, getting back into running, or just looking for a reason to get outside on a Monday night.

no egos. no pressure. just good runs, good people, and getting a little stronger every week.

📍 6:30 PM Mondays

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Want to target your lower abs? Start with these 3 exercises:

- Reverse Crunches
- Foam Roller Knee Tucks
- Ab Dolly Pikes

Focus on slow, controlled reps and keep your lower back engaged throughout each exercise for the best results.

#lifetime #lowerabs

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Three bicep exercises that helped Nonso get stage ready for his bodybuilding show.

• Incline DB Curls – maximize the stretch and target the long head.
• Preacher Curls – isolate the biceps and eliminate momentum.
• SA DB Hammer Curls – build arm thickness while strengthening the brachialis and forearms.

Consistency, controlled reps, and attention to detail made the difference. Try these in your next arm day.

#lifetime #bodybuilding #curls #biceps

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Tim #AndrewGarfield & Polly #ClaireFoy met in college, where they made their Book of Dreams, things they were going to do w/ their lives. Now, they have 3 kids, who Tim takes care of, as Polly works a corporate job, which she just quits.

Fran (Billie Gadsdon) is the oldest, followed by Joe (Phoenix Laroche) & youngest Beth (Delilah Bennett-Cardy). All 3 are wrapped up in various screens. Fran spends her time video chatting w/ friends. Joe is a gamer & Beth doesn’t even talk anymore.

So, instead of going to their rich aunt, they drag out the Book of Dreams & choose tomato farming, moving the whole family to the country (where there’s no WiFi). Unfortunately, where the bus station is a hike to their new digs & cabs are nowhere to be seen. So, they walk. Along the way, straggling Beth finds a purse by the side of the road. The owner hides in the woods, because Silky (Nicola Coughlan) is a fairy, but full sized. The young girl returns the purse & Silky invites her to come visit #TheMagicFarawayTree.

The new house is a barn. Besides no WiFi, there’s no electricity or water. So, a fixer upper. While others clean, Beth finds the tree, which transports to a magical place, populated by lonely sprites, elves & the such. They’re ecstatic at her arrival & thus begins a most wonderful family adventure story.

There aren’t enough characters allowed in this post for me to rave about how special this film is. Good news is it’ll be in theatres 8/21, so you can see for yourselves. It’s fun for the whole family & even touched the heart of this grinch. It’s comparable to Chitty Chitty Bang Bang in family dynamics & wholesome fun, while having an edge to it. In other words, it’s the kind of movie we used to make & rarely do anymore. #screeningoftheday

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