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Bern “B” Costantino

@sirisbsirius

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🏳️‍⚧️🏳️‍🌈🏴‍☠️Weird nerd just trying to make it through life using art and gaming as my tools of expression.

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I hate my client.

Because @sirisbsirius has increased his squat by 90% since we started working together, and frankly I’m jealous.

There’s no magic programme behind it. No secret exercise. No ridiculous “one weird trick” that suddenly unlocked their squat.

Just consistent training, practising the movement, gradually increasing the challenge, and making adjustments when we needed to.

And that’s the bit I actually want people to take from this.

Progress doesn’t always need a complete overhaul of your training. Sometimes you need enough time doing the basics well, with a plan that actually progresses with you.

Bern is now squatting nearly DOUBLE what he was when we started.

Which, as his coach, makes me incredibly proud.

As someone who has to fight for every extra 2.5kg on my own squat, however…

I remain absolutely furious.

#squat #queerpersonaltrainer #ftmfitness #transmasc #weightlifting

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I love my country and value my home - that’s what drives me to do what I can to protect the Constitution, which grants liberty and justice for all.

There are so many causes I’d like to highlight, but here are a select few articles I found that felt urgent to share.

Happy 4th, enjoy your holiday and even if you don’t understand those who differ from you, please respect them.

#usa250 #civilrights #ftmtrans #protecttranskids #foodstamps

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The world is heavy right now for LGBTQ people. At least for me, though, appreciating how far I’ve come and seeing others enjoying that same experience helps to lighten the load.

I wish with my entire being that I could do more to defend the rights of trans children, their families and their doctors, as well as do more for all trans folks with less access to gender affirming care and safety.

If nothing else though, here are some moments of gender euphoria as PROOF that things do get better. When and how is less in our control than would be ideal, but possibility and love are out there.

Drop a ❤️ and 💾 for the month of ❤️ for ALL ✊

#pridemonth #genderaffirming #ftmfitness #transgender #ftm

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First off, credit to @open_barbell for this idea. He made a slides post that caught my eye last week and is such a down to earth dude, go check him out!

On that note, one of the groups I’m most proud of is trans (and other LGB+) people who came before me.

That pride is not for their being LGBTQ+ in itself, but for their BRAVERY in being visible, in putting their lives on the line in fighting for our rights and humanizing our stories.

I’m also proud to celebrate allies to the community. So many have gone beyond recognizing how our shared humanity outweighs the importance of single identifiers, and chosen to stand up for that even though it wasn’t their liberty on the line.

This week’s attacks on the WPATH guidelines for gender affirming care and attempts by the DOJ to access private medical records of transgender patients are some reminders - sadly, out of many - that the work of those before us is something we must CONTINUE.

Pride month is not one to sit on laurels that are being pulled out from under us and our neighbors. Read the news (from multiple sources!), watch who you vote for and guard your neighbors 🙏🫶

❤️ and 💾 to find some gold under the rainbow 🌈

#ftmfitness #pride🌈 #ftmtransgender #transman #ftmtransition

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1 month of coaching with Bern 👊
No crash diets. No “go harder” nonsense. No punishment-based fitness.

Instead:
📅 Structured training
📈 Progressive overload
🦵 Increased daily movement
👍 Consistency

and learning to trust the process again.

In one month:
✅ 3.2kg down
✅ 6.5cm off waist
✅ steps massively increased
✅ strength improving
✅ every programmed session completed

But honestly, the thing I’m most proud of isn’t the numbers.
It’s seeing someone become more confident in the gym,
push through anxiety around food and training,
and start building a healthier relationship with fitness and their body.

This is exactly what I want Open Barbell to be about.
Fitness that helps people feel stronger, more capable, and more at home in themselves 🖤

Proud of you Bern. Onto month 2.

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Daily reminder that discipline for your future is essential, but finding small ways to lift yourself up in the present makes you stronger, too.

You have to be there for yourself and your goals, but you aren’t alone and you don’t have to do it alone. No matter who you are, there’s probably many dogs around you who will love you instantly if you give them a treat.

❤️ to give Hank a treat (he deserves the compensation for this modeling, no?) 🦴

💾 for a reminder to keep moving forward (like Hank when he sees a rabbit 🐇) 💪

❓: How cute is Hank?

#ftmfitness #mensmentalhealthawareness #balanceddiet #buildmuscle #mondaymotivation

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Because part of being your best, strongest self is paying it forward to help yourself neighbors - even if that means pushing against your own biases and accepting differences.

“Until liberty and justice is truly for ALL” button —> ❤️

Tap that 💾 for a reminder to show up and build the strength we all need!

#lgbtcommunity #ftmfitness #transgender #transman #genderaffirmingcare

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As always, your pain is valid and you deserve to take steps to heal, get help if needed.

But healing plus getting help, and working on yourself to make informed choices are NOT mutually exclusive.

On the flip side, they go hand in hand.

While therapy, medicine in some cases, time with loved ones can relieve our pain in the present, investing in yourself with discipline will PREVENT such pain and prevent regret in the future. All that, WHILE giving us a source of positive energy and pride in the present, too.

Even when it’s hard, we have so little to lose and so much to gain from working on ourselves lets make that count 💪

“Im showing up this week” button: ❤️

Tap 💾 for a reminder that you’re strong and you ain’t alone 🤝

QOTD: Building a dream gym and one has to go……..

#mondaymotivation #gymmotivation #ftmfitness #mensmentalhealth #naturalbodybuilding

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This also goes for women and anyone anywhere on the gender spectrum…..

You don’t have to be a man to be a leader, a protector, etc. You DO have to at least support the rights of others with identifiers they didn’t choose, can’t change if you want to call yourself a decent human being.

“Too strong to thrive off hate” button —> ❤️

“We are all human” button —> 💾

QOTD: What’s one quality you strive to live with as a leader (no matter who or how many you lead!) ❓

#lgbtq #ftmfitness #ftmtransition #transmen

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Integrity: The capacity to be who you say you are, hold yourself to your highest standards, even when nobody is watching.

Authenticity: How one expresses who one is at the core, and something we all deserve the RIGHT to act with.

The importance of these two values is why I’m beyond excited to promote @sharkboystuff clothing.

They represent trans men and queer individuals who happen to be LGBTQ+ but are also SO much more and have the will to keep being so - even WHILE fighting for the very peaceful existence of our community.

I’m proud to wear their clothes anywhere. The quality is top notch, and so are the mission and the creators; to say the least, a purchase with them is an INVESTMENT.

Beyond that, the designs are meaningful for queer folks and allies while being subtle and stylish.

It’s more important than ever to support small businesses - especially minority owned - now, so @sharkboystuff shop is a great place to start!

Tap ❤️ to support! If we get over 250, I’ll make a @sharkboystuff giveaway happen!

Smash that 💾 for a reminder to stay authentic and proud ✊🤝

QOTD: Which is your fave Shark Boy shirt?

#ftm #ftmtransgender #ftmfitness #ftmtransition #protecttranskids

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Life isn’t fair and as people, we aren’t perfect.

The consequence? Mistakes, frustration and setbacks happen.

Those challenges make us want to say “I can’t,” to take the easy way out now but in turn dismiss ourselves and our ambitions.

When pushing our limits, we can’t avoid the struggle, but we can flip our internal dialogue from “I can’t” to “I can’t FOR NOW….”

Sustainable self improvement is a balancing act of pushing yourself with discipline, giving yourself grace and sustaining your hope. You deserve to fulfill it all; even when it’s tougher than expected, it’s not for nothing

“I won’t quit on ME” button — ❤️

“Settle? Never met her.” Button —- 💾

QOTD: Who you got for the Super Bowl? 🏈

#mensmentalhealthawareness #growthmindset #ivyleague #ftmfitness #lgbtfitness

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I rarely make “tip” posts.

Yes - I made it to my dream university and am working towards med school, plus I’ve transformed my physique, improved my mental health; still, I’m FAR from where I want to be, some days are rough, and I rarely feel like I have it all “figured out.”

The question is, WHEN will I have it all figured out? WHEN will I be doing what I need for my future while consistently feeling good in the present? Honestly, I’m not sure. Success is a moving target and so is balance.

That all said, these are just some tips that have helped me get CLOSER to where and who I want to be + some visibility of challenges I face in case you relate.

Hopefully they help you along and feel free to drop questions in the comments/dms 🤝🙏

❤️ for some cookies 🍪

💾 for a reminder that an investment in yourself is never just a gamble 📈

❓what sorts of tips would you like to see in the future?

#newyearsresolution #adhdtips #ivyleague #growthmindset #ftmfitness

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