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Raychel Kosh MS, CSCS

@rays.the.bar

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Helping women get stronger & live longer✨
Founder @3anddpersonaltraining📍Delaware
Start strength training for your best health today💪⬇️

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There’s those that do
And those that don’t.
Those that will
And those that won’t.

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Thank you to @coach_rich_l for being a great host to help us prepare for @apexathlete.official

4 days away!

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Here are just some of the firsts that we look forward to happening at 3&D Middletown! We can’t wait for all of your FIRSTS here🙌

If you’re in Middletown and want first access to our founding membership offer click the link in our bio!

If you’re currently a part of our community in Wilmington, please spread the word with your networks so we can continue to turn Delaware into a Blue Zone where it’s common to stay strong and thrive into your later decades💙

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Five years of hard work, growth, and so much to be grateful for. 🙌
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What started as a small celebration has grown into a room full of love and support. Thank you to everyone who’s been part of the journey, especially our family and friends. Here’s to the next chapter!

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The only thing worst than wasting money is wasting your time. Growth mindset is one of our core values and our #1 rule when going to a clinic, workshop, conference is to sit with someone you don’t know.

Why would I go to an event to sit next to a member of my team when I can sit next to someone new to make a connection or hear different insights?

Comfort and growth can’t coexist.

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We can’t wait to grow our community in a new part of Delaware….Middletown!!

Please share this post to spread the word to your loved ones in the area who need a place to stay strong and train for longevity 💪

We’re launching our founding membership soon with only 50 spots available. Click the link in our bio to get on the waitlist 🎉

#personaltraining #fitnessover40 #middletownde #middletowndelaware

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Last but not least, Park City, UT. PT. 3.

Another great @businessofstrength retreat in the books and year 3 of being grateful enough to attend. I wrote this in my story when we came back home but truthfully as I reflected, I do believe I continue to get 1% better year after year.

Being surrounded by amazing gym owners and coaches from across the country is something I don't take for granted. I value the time and energy that everyone puts in towards not only their own gym businesses but to educate all of us and help us grow as a unit. All the coaches that I've met across the way and built friendships with, I appreciate all of you for taking part in helping me shape into who I am as a coach today.

Thank you @coachjoestrong & @dan_goodman78 for bringing all of us this year to represent Varsity House and celebrate 20 years of business. Shoutout to an amazing group of people I get to work with every day; especially @xoxoericaaxoxo for all the effort that it takes to bring events like these to life.

Thank you to everyone who made this event an unforgettable one.

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Stop lifting the same weight and expecting new results.
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Progressive overload is the secret to real muscle growth. Track your reps, add weight, and get uncomfortable. Your future self will thank you. 💪

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Summer dump…

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When your 30 plus, former athletes (pro and college) you have to give your body grace before you start to sprint.

We did a 15 min warm-up before we started our speed work for the day.

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Thank you for everyone who came to our 5-year Anniversary party yesterday. This is a big milestone for us and we could not have done it without you!

5-years closer to our goal of turning Delaware into a Blue Zone!

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Today is the day! We’re expecting over 100 of you in our community to celebrate 3&D’s 5th birthday! We’re so grateful for the support and stories like Jude’s are what it’s all about! 💪🔥

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