Instagram story viewer> @the.flex.effect> Tagged

Alexia Wagner | B.S. CPT

@the.flex.effect

4.3K

followers

2502

following

🏋️‍♀️ Online coach | @evolve_hp
🤼‍♀️ Head Coach @hurstwwrestling
💍❤️ @stumpwagner15 | Child of God ☝
👨‍🎓 B.S. McK | 🤼‍♀️ Natty Champ | IPE Pro

POSTS STORIES REELS TAGGED

Do it tired.

Do it hungry.

Do it frustrated.

Do it anxious.

Do it when you don’t understand.

Do it when it’s not your preference.

Do it when it doesn’t feel good.

Do it when you’re telling yourself “this is just how I am”

Do it because it’s what your vision REQUIRES.

3

0

She’s a fitness coach. And she hired a coach. *GASP* 🤯

Former dancer. Two kids. Runs her own business. She knows exactly what to do , she just doesn’t have the time to build the plan herself. So she took one thing off her plate and let me handle it.

Here’s what she did: Strength 3x a week. Added Pilates (kept the lifting).
Tracked macros 5 days a week. Prepped meals every Sunday. Took it one day at a time.

And she SHOWED UP. Through the hard weeks, the sick kids, the business chaos, we gave her grace without ever dropping the standard.

This is her most recent postpartum transformation.

Weight’s down, body fat’s down, and she’s moving like an athlete again.

Knowing what to do was never her problem. Having someone in her corner was the missing piece.

If you’re the former athlete and a mom who knows what to do but can’t seem to do it alone, that’s exactly what we’re here for.

Comment “STRONG” if you’re done gaslighting yourself just saying you “need motivation”- when what you really need is strategy and accountability

8

2

Former NCAA Division I cheerleader, teacher, and leader, Olivia Stastny is proving that sometimes the biggest transformations happen when you learn how to invest in yourself again.

After a car accident left her with a severe hand injury, Olivia lost muscle, motivation, and confidence. Having always been lean and athletic, navigating weight gain and learning to track macros were new challenges.

She knew she needed a change, so she joined Evolve and began working with Coach Alexia to rebuild her strength and create sustainable habits.

With a demanding teaching schedule, Olivia has learned that progress isn’t just about working harder. It’s about fueling consistently, prioritizing balanced meals, and showing up for yourself even when life gets busy.

And the results speak for themselves!

Since starting with Evolve in November 2025, Olivia has:
* Lost 10 pounds
* Added 20–50 pounds to her compound lifts
* Rebuilt her strength and confidence
* Developed more consistent nutrition and training habits
*
But our favorite accomplishment? She’s inspiring others to do the same. Her husband and coworkers have noticed not only her physical progress, but also her growing confidence and commitment to her health.

THATS WALKING THE WALK BBY 😮‍💨

Olivia is finding her groove again, and she’s showing others what’s possible when you commit to yourself.

We’re so proud of you, Olivia! Keep showing up, keep getting stronger, and ALWAYS BE EVOLVING

32

0

Train SMARTER and HARDER 😤
.
Every athlete in @evolve_hp get a detailed breakdown of their year w/their individual goals + events.
.
Periodization is the best way to hit all your goals and stay healthy doing it 🫡

11

0

Last year: 2 toes-to-bar TOTAL.
This year: 26 EACH. 🔥

Gotta give Connie some love for crushing her partner CrossFit comp

Last year, she and her partner spent almost an entire workout trying to get toes-to-bar and finished with 2 total.

This year? 26 EACH, stringing together pull-ups, and pushing harder than they expected across their weekend of workouts.

And as with most wins, there’s a lot of work that’s happened behind the scenes.

Between traveling for work, moving, and life in general, Connie’s had a lot going on.

She’s always been consistent in the gym and getting to class. Where we’ve been leveling up is bringing more intention to her training and nutrition.

– Not just showing up to class, but having a plan of attack and knowing where to push her WODs.

– Not just hitting macros, but fueling strategically to perform and recover like an athlete.

When I asked what she learned from the comp, she said:

“I am definitely capable of more than I think.”

I’ll say this till I’m blue in the face.

Confidence comes from COMPETENCE.

From putting in the work, challenging yourself, and building evidence of what you’re capable of.

Proud of you, Connie!! Hell of a weekend! 👏🏼🔥

15

1

Stretching is great… if your goal is to get better at stretching.

But if your goal is to actually OWN deeper ranges of motion, stretching alone probably isn’t going to cut it.

Your body doesn’t just need access to those positions. It needs the strength and control to use them.

If you lack control in a certain range, your nervous system may respond by increasing tension.

So instead of endlessly stretching those “tight” muscles…

– Get stronger through deeper ranges of motion.
– Build strength and control at your end ranges.
– Gradually challenge positions your body isn’t used to.

Don’t just get flexible enough to reach a position. Get strong enough to own it.

6

0

At the University on a hill ⛰️

#uni #unilife #adulting #womenswrestling #hellofall

81

12

You’ve been trying to “figure it out” for atleast 90 days.

Where you could just lock in and find yourself leaner, stronger, healthier in 90 days🤔

These women you see here- 90 day results.

No quick fixes, just adjustments to their current training to get them un stuck.

OR a plan that fits their life to actually give them the motivation to go hard again.

FINALLY.

Need training, nutrition, a coach to take a deep dive into your current status and give you strategy to take it to the next level?

Don’t resonate with the “wait till January to work on yourself” bc you’re doing it anyway?

The WinterArc 90 is NOW OPEN
Today (Oct 1) until Oct 4
We are accepting a small number of baddies
Who want the customized attention and protocols
To go into 2027 feeling & looking their best yet

Application in b!0 or comment ARC and I’ll just send it to you

26

0

I told my athlete he was playing small.

He had just signed up for a HYROX competition, PRO division.

I know what you’re thinking…

“Dude, HYROX Pro is an IMPRESSIVE goal.”

And you’re not wrong. Jake had never competed in anything like this before.

Most of our training had been bodybuilding-style lifting, with hiking, golfing, biking, and other adventures sprinkled in for cardio.

This kind of intensity? We hadn’t really touched it.

So when Jake told me he signed up, I was pumped. And I asked him:

“What’s your goal for this?”

His answer:

“Honestly, just to finish.”

That’s where I pushed back.

For Jake, finishing wasn’t really the stretch.

He was already fit enough to finish. There wasn’t a movement in the race he wasn’t physically capable of doing, even if some of them were going to suck.

“Just finish” sounded like a big goal.

But for him, it was playing not to lose instead of playing to win.

And how often do we do that in other areas of life?

We take on something big, but set the bar low enough that we don’t have to risk failing.

So I challenged Jake to get specific.

What time are you going after?

How do you want to attack each station?

Where are you going to push instead of just survive?

What would actually require you to become a better athlete?

Then we trained for THAT.

Did everything go exactly according to plan?

No.

And that’s not the point.

The goal of the goal isn’t just to accomplish the goal.

It’s who you become in pursuit of it.

That’s the power of declaring something beyond your current capacity.

What’s a goal in your life that feels scary to declare, but would be worth the person you’d have to become in pursuit of it?

23

2

Coaches after one good conversation with a client be like:

“Perfect. So now they’ll hit every workout, nail their nutrition, stop overthinking, communicate when they’re struggling, and never self-sabotage again.”

😂😂

Turns out knowing what to do and becoming the person who consistently does it are two different things.

That’s why we coach🫡

9

6

Everything doesn’t always go according to plan as an athlete.

You prep for months.

All the training sessions.
All the meals.
All the supplements.
All the feedback videos and tiny form adjustments.

You put your heart and soul into being ready.

Then competition day comes…

You weigh in lighter than expected and end up in a different, more competitive weight class.

The judges are picky with your lifts.

You get red-lighted on attempts that normally aren’t a problem.

Things start stacking up.

And now you have a choice.

You can spend the rest of the day focused on everything that’s going wrong and everything outside of your control…

Or you can own what IS in your control:

How you respond.
How you communicate.
How quickly you reset.
And who you choose to be on the next attempt.

This is where Rose found herself in her meet the other weekend.

The day didn’t go exactly how she pictured it, but she kept competing.

She finished with:

🏋️ 209 lb squat
💪 99 lb bench
🔥 281 lb deadlift PR

After a frustrating start to the meet, Rose could have mentally checked out.

Instead, she regrouped, trusted herself and the work she had put in, and finished the day with a PR.

That’s what ownership gives you.

Ownership doesn’t mean pretending circumstances don’t matter. It means refusing to give them the final say in how you show up.

This is life.

Your boss might not respond how you want.

Your spouse might disappoint you.

Your business might hit a rough season.

Your body might not cooperate.

The plan might completely fall apart.

You don’t always get to choose what happens next. But you do get to choose who YOU are going to be in the middle of it.

Proud of you, Rose. Onto the next one 🙌🏻

13

0

Year 1
@hurstwwrestling
#womenswrestling #mercyhurstwomenswrestling #ncaawomenswrestling

264

0