Instagram story viewer> @zhanohano> Posts

Ezekiel Hanohano | Online & 1:1 Coach

@zhanohano

18K

followers

2337

following

🔥I Help High Performing Professionals Look & Feel Unstoppable Again💯
Without Burnout and Starving Themselves.
🏋🏽‍♂️Health & Wealth 💸

POSTS STORIES REELS

#TBT- Carve out those obliques with controlled cable pulldowns — it’s not about going heavy, it’s about moving with intent. Twist, squeeze, and feel that burn!

#ObliqueWorkout #1stphorm #1stphormlegionnaire #CablePulldowns #CoreTraining #ShreddedAbs #FunctionalFitness #FitnessTips #PhysiqueGoals #BodyTransformation #TrainWithPurpose #MindMuscleConnection #OnlineCoach #FitFam #AestheticPhysique by @zhanohano

DAY 1 - Daily Workout 👇
#75hard #transformationchallenge
I’m going to document this journey with.
🔹Daily training splits
🔹weekly meal plans, when I prep meals.
For anyone that wants to get started.

I GOT YOU 💯 💪

PUSH DAY 1:
Warm up (Super set)
1. Pec Deck flys & Rear delt raises -5 sets | 15x

LFG Sets
2. Incline press - 3 sets | 15x
3. Flat bench - 3 sets | 15x
4. Side laterals -3 sets | 20x
5. Front supinated raises - 3 sets | 20x
6. Dumbbell Skull Crushers -3 sets | 20x
7. Tricep pulldowns-3 sets | 20x

GET IT‼️
Make Gains💪
🗣️Get the Word out
👉share this video by @zhanohano

Let’s go!

#fitspo #thejorney #powermoves by @zhanohano

June 6, 2026 Triple Crown

Kehau got cracks her first tournament, with the guidance and knowledge from her coach’s especially @big_fkn_korean and her teammates and all the other parents support @knightmare_jiu_jitsu, @bfk_kids_jiu_jitsu, leveling up her game and playing to her strengths, (her long ass legs) she was able to bring home a gold the next tournament.

She came a long way, another test for her coming up this weekend at the Triple Crown.

#triplecrownbjj #knightmarejiujitsu #hawaiikids by @zhanohano

“Speed off the edge.”
Kuali’i Hanohano | LB/EDGE
Junior | Kalani High School | C/O 2028

Sack. Forced fumble. Backfield disruption.

• Sack + forced fumble
• Multiple QB pressures
• Pressure leading to an interception
• Pressures forcing incomplete passes
• Pass breakup
• Multiple tackles for loss
• Multiple tackles

Speed off the edge. Relentless pursuit. Getting better every week.

@Hudl
@scoringlive

#KualiiHanohano #LB #EDGE #ClassOf2028 #KalaniHighSchool FootballRecruiting Hudl HawaiiFootball by @zhanohano

KUALi’I HANOHANO | #6 | LB / EDGE
Kalani High School | Honolulu, Hawaiʻi
Class of 2028 | Junior | 5’10” | 180 lbs

Game-changing defensive impact: 2 interceptions created by pressure, including a pick-six and a red-zone return.

Defensive Production:

* 2 quarterback pressures that led to interceptions
* Pressure that led to a pick-six
* Pressure that led to a red-zone return
* Multiple tackles for loss
* Split a double team to disrupt the play
* Forced a strip on an onside kick and helped regain possession

Fast first step. Relentless pursuit. High motor.

Developing as a versatile LB/EDGE who pressures the quarterback, defends the run, and contributes on special teams.

@hudl @scoringlive
@kukuinutzz

#KualiIhanoHano #ClassOf2028 #2028FootballRecruit #HawaiiFootball HawaiiHighSchoolFootball Linebacker EdgeRusher KalaniFalcons by @zhanohano

How to build a Big Thick Wide Back.
w/ @Bukoski_brysonandjean.

✅Hit every angle
✅intensity
✅control
✅food

It’s just a matter of time,

We’re here Coaching @ufcgymhonolulu, when you ready to MKG8NZ Daily, you know where to go.

#backday #cinematicgymvideos #ufcgymhonolulu #MKG8NZ #fitnessjourney by @zhanohano

Been putting in work watching from the sidelines, Now it’s time to show what hard work does.💯💪🏽
@kukuinutzz

Non-Negotiable’s
1. Eat - High Protein/High Cards /High Calories/Creatine

2. Train - Heavy Compound’s/Speed &Agility

3. Education

4. Work - Real Life Education.

4. Sleep - Recovery.

Rinse & Repeat.

Kuali’i Hanohano LB/DE
Kalani High School 2028

#itsyourtime #hawaiifootball #prepareforgreatness by @zhanohano

Heavy Barbell Rows build thickness.

Everybody wants a Big Back…
Do Heavy Barbell Rows with control.

Train with intent.

#MKG8NZ #BackWorkout #PullDay #onlinecoach #fitnessjourney by @zhanohano

“Nobody told you this about core training.”

Add to a super set.

Exercises like this build real strength.

Strength will go up everywhere.

DM 📩 for full workout

#strongcorestrongbody #1stphorm #fitnessjourney #mkg8nzjourney #onlinecoach by @zhanohano

Watching the Palolo River rise was pretty crazy, I’ve never seen it that high before, the river bank is around 20 feet and the water got up to about 15 feet almost broke the bank. 😮😳😬😱

All good today as you can see. lol

#paloloriver #riverrapids #hawaiistormwater by @zhanohano

“Have you been Hammering shoulder press to grow your shoulders and they still look the same?

⚡️Time to switch it up 👇

✅ Do your Side and Front Delts on Shoulder & Chest Day.
✅ do your Rears on Shoulder & Back Day.

✅ Have High Carbs on those days. (1.8g to 2.7g per pound, these numbers range from experience to beginner, so stay low at first 1.8)

Use a “Macro Tracker” to figure it out.
There’s a Free Macro Tracker in my Bio.
Here’s the link:👇
➡️ (https://mkg8nz-fitness-coach-836370974270.us-west1.run.app)

✅ 10k to 20k steps.

✅ Light 10 min walk after each meal or stand in place and do knee taps.

🔥We want to control all those carbs and make sure they go to the right place.

#MKG8NZ #MakeGains #MacroTrackerApp #MacroTracking
#HabitStacking FatLossJourney BuildMuscle

GymBeginners OnlineFitnessCoach StrengthTraining
ConsistencyWins TransformationCoach
HonoluluFitness HawaiiPersonalTrainer OahuFitness by @zhanohano