#bodybynark

#Zercher mods all day. #girlswholift #DahfellaINstgeorge #kettlebells #outdoortraining #strongnotskinny #strongMom #kettlebellFlow #getNarked #GetSexyOrDieTraining #teamApolloFitnessBds #bodyByNarq #bodyByNark #apolloFitnessBarbados #personaltrainer #PersonalTraining #coretraining #atypicalTraining #bosu #bosuballworkout (at Apollo Fitness Barbados) https://www.instagram.com/p/BxnIwmyhfOe/?igshid=wiw49kawi6je

@findkerry - Monday Mayhem 27th August superset: s1: upright row: 12kg bell x 20 reps kettlebell swing: 12kg bell x 20 reps s2: upright row: 16kg bell x 20 reps kettlebell swing: 16kg bell x 20 reps s3: upright row: 20kg bell x 20 reps kettlebell swing: 20kg bell x 20 reps Wheelbarrow crawl: 100 metres handstand: 5 minutes accumulated  #pushups - #100Reps banded squat: green heavy band x 100 reps zercher squat: 3 sets: 135 lbs x 10 reps each banded #plyometric squat: 3 sets: purple heavy band x 15 reps each stretching: lots.  #pushworkout #strongNotSkinny #gluteGoddess #bajan #getNarked #BodyByNark #bodyByNarq #apolloFitnessBarbados #dahfellaINstgeorge #personaltrainer (at Apollo Fitness Barbados) https://www.instagram.com/p/Bm-7EmUgL4Z/?utm_source=ig_tumblr_share&igshid=tmr9rgqqajqr

#strongNotSkinny #strongMom #bodyByNarq #bodybyNark #dahfellaINstgeorge #regrann @resaboo1008 It's moments like this that I can't truly embrace and say to myself V.... you're a true winner but it's not over. I remember when I was nearly 200lbs.... couldn't walk without gasping for air.... couldn't even do 1 push up.... exercising was a task for me. Even walking for 5 mins and I'd feel like I was going to pass out....but I've made that conscious decision that I'd love to change my life. I stood naked infront of the mirror and literally broke down and that's the day I've said to myself V don't cry... they way you look is your fault because u too lickorish and you also eat horrible.... but guess what you can change all of that and I've sucked it up and started. Wanting to attend corey's boot camp but was also afraid because of all the hard exercise and heavy things I've seen ppl lifting and pulling. I messaged him and he said sure come. I did contemplate life at that moment either imma die trying or I'll die from being over weight. I wasn't even consistent with my workout nor eating clean.... until this year I've decided I'm taking it very serious and making the gym and eating healthy apart of my life. Today the 3rd Oct .... I can say it's the BEST decision I've ever made in my life. Corey NEVERRRRRRR give up on me... even when I give up on myself .... today I can run for 30-40mins straight and still feel super comfortable. ... can do 100 squats comfortable. ... leg press 630lbs .... use the machine to do calf raises and set the weights to 400lbs and mind you that's all the weights on the rack. I'm super proud of myself... with my bday days away I'm excited to be looking and feeling awesome.. yes I'm well in my 30's....😛😛.. Apollo Fitness Barbados... Corey thank you for being that big brother in my life... mentor... gym buddy.... drinking buddy and the male version of myself wouldn't trade you for NOTHINGGGGGGGGG 😊😊😊😊 https://www.instagram.com/p/Boen08cAD43/?utm_source=ig_tumblr_share&igshid=10x48sa22m2lf

11 years ago, I launched the Caribbean's only #FitnessForum: http://www getnarked.net/forum Free info. Relevant to my region Maintained out of pocket. My only goal? To provide a place where the community could focus on diet primarily, and training secondarily. So many other boards were caught up with supplements and drugs, and personally I wanted to get away from all that... to the REAL root of the matter: the real factors that actually determine whether you succeed or fail. Thus my movement was created. The NarkSide. Today, we've had the honour of being selected by the World Summit Awards... for being the best and most innovative digital solution from my country, in this category. Only one other app was selected from #Barbados. Waiting to see what happens next. But, in the interim, I wanted to share this with you... and say thank you to everyone who's supported my choice to keep this regional service running. A big thank you, especially, to my best friend: @lr_interlaceinc - who hounded me until I completed the very extensive submission. #TeamApolloFitnessBds #bodybynarq #bodybynark #WSA #dahfellaINstgeorge https://www.instagram.com/p/BoRsPGkgFSb/?utm_source=ig_tumblr_share&igshid=3afiha9pst7s

There's more to #coretraining than... #strongnotskinny #getnarked #BodyByNark #bodyByNarq #apolloFitnessBarbados #dahfellaINstgeorge @findkerry (at Apollo Fitness Barbados) https://www.instagram.com/p/Bn3ckp9gpkX/?utm_source=ig_tumblr_share&igshid=i9rjuglmi8gq

7 day extreme fat loss challenge. Starts tomorrow. Can be done at home without (or with) equipment... or at a gym. Goals: 20 minutes of extra activity daily (5 minutes of glute-specific or "pull" movements; 5 minutes of upper body pressing, 5 minutes of lower body work like squats, 5 minutes of core work), with an optional 5-10 minutes of conditioning/cardio work. Diet: hypocaloric (ie a caloric deficit: 10 calories per pound of bodyweight), keto diet. Diet hack/simplification: eat fatty meats, have a salad and some greens)... 2-3 times per day (depending on satiety, and metabolic requirements). Exercise sample/example. NB: youtube is your friend. Day 1: Glute bridges: 5 minutes AMRAP (ie as many rounds as possible) - sets of 20 Push ups: 5 minutes AMRAP- sets of 10 Squat: 5 minutes AMRAP- sets of 15-20 Plank jacks: 5 minutes AMRAP- sets of 10 Extra credit: 1km walk/run Day 2: "Sea turtles" (ie prone back extensions) - 5 minutes AMRAP- sets of 10 Pike hold - 5 minutes AMRAP- 20-30 seconds Burpees: 5 minutes AMRAP- sets of 10 Floor sit up: 5 minutes AMRAP- sets of 10 Extra credit: skipping x 5 minutes Etc etc ^^ just examples. Hack em. Tomorrow, til Sunday. Bless. #ApolloFitnessBarbados #getnarked #bodyByNark #bodyByNarq #strongnotskinny #dahfellaINstgeorge (at Barbados) https://www.instagram.com/p/Bnzk08FgjsP/?utm_source=ig_tumblr_share&igshid=ewjrmwyaktsu