From Women, for Women, Crunch Fitness Lakewood presents the Bar-Belles Lifting Club! 💪💓 Our Bar-Belle Lifting Club will begin in October. It's a 6 week program for just women who want to learn the fundamentals of weight lifting. Our main goal is to create a group of people who are all passionate about barbell training and improving their form and their technique. This 6 week program is designed to teach you how to be a confident and capable lifter. You'll learn everything you need to know to begin strength training safely. Enjoy the camaraderie of working in a group, with folks with similar goals. Share the wins and learn from the process of others. You might even make some friends! 💪💓 Here is some more information about our Lifting Club: 💪💓 6 Week Program -$25 per 1 hour session 💪💓 Demo Classes-10/11 & 10/18 @ 5:30PM 💪💓 Official Classes Start:10/25-10/29 @ 5:30PM 💪💓 Receive a Lifting Club Shirt after sign up Want to learn more? Visit our club or call us to learn more and sign up! #womensliftingclub #liftingclub #barbellesquad #barbelleseries #barbellelifting #womenwholift #womenwholiftweights #crunchcommunity #crunchlakewoodwa #crunchonekickoff #fitnesscoach #results #motivation #lifestyle #healthandwellness #weightloss #lakewoodwa #piercecounty #workout #strengthtraining #bodybuilding #fitnessfun #makingfitnessfun
Watching people fall in love with not just strength training but the belief in themselves is magical. Sav hit a 200lb pull today closing in on 2x bodyweight! Barbelle Squad powah. Then with slight adjustments nailed a great bench PR. Strength is never weakness. Stronger together. #deadlift #powerlifting #bench #girlswholift #barbellesquad #respawn #powerbuilding #strength
Got roped in on the workout 💪🏻 Getting stronger together 💜 #barbellesquad
It’s that time 🥳 Week 1 #barbellesquad Welcome to our little community 💜 Those of you returning, I’m excited to build on your new skills and see you go from strength to strength ☺️ See you all during the week 🙂😍 Your coach —> @dc_healthfitness 💜
BarBelle Sqaud Tutorials
BarBelle Squad Live today at 7pm 💜💜 Want to join? Link in bio, register in advance 🙌🏻🙌🏻 . You will receive detailed instructions prior to the class and a tutorial on each of the exercises. ✅ . If you miss the Live call, you can do the workout with me. You will receive a recording of the workout to do in your own time. . #barbellesquadlive
BarBelle Squad Live Mondays & Thursdays at 7pm 💜💜 Want to join? Link in bio, register in advance 🙌🏻🙌🏻 . You will receive detailed instructions prior to the class and a tutorial on each of the exercises. ✅ . If you miss the Live call, you can do the workout with me. You will receive a recording of the workout to do in your own time. . #barbellesquadlive
Last weeks didn’t want to do it session 😉 . We all have days where we don’t feel like training, including coaches, athletes etc. It’s normal. . From my own experience, I have had those days and justified not training to myself when I wasn’t feeling it. Later in the day I’ve ended up feeling worse. So now I try move in some way regardless and get it done away because I know I will feel better for it. **disclaimer...I still don’t always get it right 🙂 . This doesn’t have to be the biggest baddest session, I just move in some way shape or form. . So I picked some of my favourites. I put them in a structured session, EMOM. Wrote it down so I couldn’t back out & I just did what the timer told me. ⏰ . Side note: this is different to a person genuinely needing a rest or recovery day. It’s a day where you are physically good to train your just not feeling it. Rest & recovery is an important part of any training program and should be factored in. 🙏💜
Next Class: BarBelle Squad Live 🏋🏻♀️ Monday @7pm Registration required in advance Link in Bio 💜
Zoom Classes: BarBelle Squad Live 🏋🏻♀️ Monday @7pm & Thursday @7pm Registration required in advance Link in Bio 💜
Loving every minute 💜 . Well done gals on another fantastic class 👏🏻👏🏻👏🏻🥰
Loving every minute 💜 . Well done gals on another fantastic class 👏🏻👏🏻👏🏻🥰
EMOM is becoming a theme around here 🔥 . KB Snatch x 8 e/a Hand Release Push up x 8 Hollow Body Hold x 30 seconds Singles x30 seconds DB SA Row x8 e/a . 5 rounds of Quality/ 25 mins . Make sure to warm up & mobilise first . 💪🏻💜
Move from home 🏠 . 5 Rounds for Quality . 1. SA DB Z press x 8e/a 2. ISO Bear crawl shoulder taps x10 e/a 3. KB High Pull x10e/a 4. Lying Leg Raises x15 . Fun 😅🤣🥳 . Make sure to warm up and mobilise first . If your up for a little more after try Tabata Single Skips . 20 secs work 10 secs rest X 8 rounds/4 mins . If you don’t haves skipping rope try lateral hops or jumping jacks.
Move from home 🏠 . 5 Rounds for Quality . 1. SA DB Z press x 8e/a 2. ISO Bear crawl shoulder taps x10 e/a 3. KB High Pull x10e/a 4. Lying Leg Raises x15 . Fun 😅🤣🥳 . Make sure to warm up and mobilise first . If your up for a little more after try Tabata Single Skips . 20 secs work 10 secs rest X 8 rounds/4 mins . If you don’t have a skipping rope try lateral hops or jumping jacks.
I’m excited for next week already! 🥳🥳 . Between Live & solo sessions we had 20 fabulous humans taking part tonight! . Lockdown circumstances are new for all of us and there really is no right or wrong way. If you do want to workout then joining in with a group makes it all that bit easier. I know it has for me ☺️💜 . Well done everyone 👏🏻👏🏻👏🏻
I’m excited for next week already! 🥳🥳 . Between Live & solo sessions we had 20 fabulous humans taking part tonight! . Lockdown circumstances are new for all of us and there really is no right or wrong way. If you do want to workout then joining in with a group makes it all that bit easier. I know it has for me ☺️💜 . Well done everyone 👏🏻👏🏻👏🏻
The best fun with the best girls! 💜 & Alan 😉 #barbellesquad well done everyone 👏🏻💜
The best fun with the best girls!💜 & Alan 😉 #barbellesquad Well dome everyone! 👏🏻👏🏻
I’m so excited to see you all tonight 💜 Going Live @7pm 🥳
I’m so excited to see you all tonight 💜 Going Live @7pm 🥳
25 minutes of bliss 😂😂 . Today’s zoom workout 🥳 . Make sure to warm up first! . We got out for some fresh air and walks after! **no ice-creams included in today’s finisher 🤣🤣🤣
Lockdown challenge 🏋🏻♀️ @sonnywebstergb . BarBelle squad crew, let’s see you do it 💜
Happy Friday 🥳 . 10-9-8-7-6-5-4-3-2-1 . 2 mins rest . 1-2-3-4-5-6-7-8-9-10 . Swipe for Instructions 💜
Today’s Zoom session 💜 . Strength A1 DB Squats x15 A2 SL Glute Bridge x15 X 3 sets . B1 1/2 Kneeling Press x10 e/a B2 Push up x10 X3 sets . C1 SA Row x10 e/a C2 SA DB Clean x10 e/a X 3 sets . Conditioning AMRAP 10 mins Single Skips x30 Reverse Lunge x20 Down Up x10 . Core Sprinter Crunches 30 seconds work 30 seconds rest 3 sets . Rest day tomorrow 🥵✅💜
I had the pleasure of being interviewed on the The Conversion Matters podcast with @jlynchptcentre yesterday. It’s now live on both Spotify and iTunes if you would like to have a listen! I really enjoyed this and hope you do too. Most importantly I hope you take value from it 💜💜 . A big thank you to Jerry for having me 🙂
I had the pleasure of being interviewed on the The Conversion Matters podcast with @jlynchptcentre yesterday. It’s now live on both Spotify and iTunes if you would like to have a listen! I really enjoyed this and hope you do too. Most importantly I hope you take value from it 💜💜 . A big thank you to Jerry for having me 🙂
As requested the EMOM from my stories the other day 💜 . Every Minute On The Minute 5 rounds/25 minutes . Squats x 25 Down Up x 15 Incline Push up x15 Kettlebell Swing x15 DB Snatch x 15 . If you do not compete the reps within the minute, move on to the next exercise. However if your not making the reps on the first round then I would recommend scaling back. Try 20/10/10/10/10 instead. . Once the reps are complete, you have the remainder of that minute to rest. . Quality reps! Technique trumps speed! . Enjoy 💜
Happy Friday 💜 . Full Body🙌🏻 3-5 rounds of quality . SA DB Push Press x 10 e/l SL RDL x 10 e/l SA DB Rows x 10 e/l Skater Squat x10 e/l . Then get yourself out for some fresh air 💜☀️😎
I wasn’t sure I’d be able to pick a BarBelle of the month as we haven’t had classes but the last couple of weeks have really reminded me that we are so much more than a class! We’re a community! 💜 . So I am very proud to say our BarBelle of the month for March is the one of the most genuine girls I’ve had the pleasure to coach. @yvonneorourke 💕💕 . You won’t find a more thoughtful, kind and friendly gal! We are very lucky to have you as part of our community 💜🏋🏻♀️💪🏻🙂 . We will be back stronger and better than ever! ✅ 👀
Sunday Movement 💜 . Vid 1 x 10 e/a Vid 2 x 5 e/l Vid 3 x 5 e/l Vid 4 x10 . 3-5 rounds of slow & controlled movements 🧘🏻♀️ . A little note that every day doesn’t need to be high intensity workouts, the same as you don’t need to strength train 7 days a week. Low Intensity days set you up to preform on higher intensity days. Mix up your styles, learn new skills & just enjoy what ever form of movement you choose. 🙂
Strength 🏋🏻♀️ . 5 rounds of quality 💜 . Pike Push Up X10 or Push up DB lunge x 10 e/l DB SA Row x10 KB RDL x 10 Bench Dips x10 SA KB Swing x10 e/a . 🏋🏻♀️✅💜
Strength 💪🏻 . 5 rounds of a Quality 🥳 . You a box/chair, DB/KB. If you have a pull up bar use it, if not compete the s/a row option. If you don’t have a DB, full a back pack like yesterday’s workout. 🤩 . Pull up or SA Row AMRAP or x 10 e/s KB Push Press x 10 e/s Squats x 10 Push ups x 10 SL Glute Bridge x15 e/s V Ups x 15 e/s . Finisher: Get out for a walk in the fresh air 🌻
Hockey Bag WOD 🏑 😂💪🏻 . Step No.1 fill your hockey bag with all sorts to make it heavier. Bottles of water would be ideal and leave your hockey stick in too. If you don’t play hockey a backpack or a suitcase will do. . X 3 Sprints Then 21-15-9 Front Squats (Vid 1) Down Ups over the bag (Vid 2) . Rest 2 mins . X 3 sprints 21-15-9 OH Press (Vid 3) Lateral Hops (Vid 4) . Rest 2 mins . X 3 sprints Bent Over Row (Vid 5) Squat Jumps (Vid 6) . Finisher: . TABATA Hollow Hold (Vid 8) 20 seconds work/ 10 seconds Rest 8 Rounds Your back should be pressed into the floor. If it’s too difficult, either bring your hand by your side, tuck one knee back in or raise the legs higher. . 🥵 . Instructions: Mark out a distance for your sprints. (Vid 7) For each set of exercises complete your 3 sprints & then 21 reps of the first exercise and 21 reps of the seconds exercise. Then back to 15 reps of the first exercise, 15 reps of the seconds exercise. Lastly 9 reps of the first exercise, 9 reps of the second exercise. Rest for 2 mins and repeat. . If you need alternated for any of the exercises, let me know ☺️💜🏑 . @barbellesquad @belvederehockey
Thought I’d look cool 😎, turns out I just look like a 🍋.....😂😂😂 . Today’s Home Workout 💕🙏 Warm up first! . X 3 Lane Runs . Then 100 reps Air Squat 100 reps Down Up 100 reps Push up Break up the reps what ever way you like. I did 10 sets of 10 reps 🥵 . X 3 lane runs ✅ . Hockey heads if your allergic go all sorts of running without a Hockey stick in hand like me, feel free to carry it on your run 😂😂😂 . Scale if you need! It’s needs to challenge you but also be achievable! If you do scale the workout, decide your target before you start rather seeing how you go. . Tag us in your workouts! Let’s keep each other going! 💜
Thought I’d look cool 😎, turns out I just look like a 🍋.....😂😂😂 . Today’s Home Workout 💕🙏 Warm up first! . X 3 Lane Runs . Then 100 reps Air Squat 100 reps Down Up 100 reps Push up Break up the reps what ever way you like. I did 10 sets of 10 reps 🥵 . X 3 lane runs ✅ . Hockey heads if your allergic go all sorts of running without a Hockey stick in hand like me, feel free to carry it on your run 😂😂😂 . Scale if you need! It’s needs to challenge you but also be achievable! If you do scale the workout, decide your target before you start rather seeing how you go. . Tag us in your workouts! Let’s keep each other going! 💜
Wishing you all a very merry Christmas 🎅🏼🎄💕
Merry Christmas 💜🎅🏼🎄
Who wants to see a return of the BarBelle Sqaud Hikes in 2020? Like if you do 💜
Our Barbelle Squad crop made it all the way to the big NYC 🇺🇸 Looking good Robin 💜 @rhlp
Sit back, relax & enjoy the views 🌊 . Barbelle Squad Retreat 🇵🇹 . Secure your spot now 🥳 . Link in bio 💕
Product drop! 🥳 . The BarBelle Squad Crop is now available in black👏🏻👏🏻☺️ . New and improved design 💪🏻 . DM to order yours today. 💪🏻 . Sizes Xs-XXL 💕
Barbelle Squad on tour once again! #portugal2020 It’s going to be so much fun! #barbellesquadretreat Limited places left! Link in bio! 💜
Yeoooow!! 🤗 We are back in action today after the Jazz weekend! See all you #learntolift crew tonight! 🏋🏻♀️ #barbellesquad
Hope you are all having a fantastic Jazz! 🎷Just a reminder that there is no class tomorrow Monday but we return as normal Tuesday & Wednesday 🏋🏻♀️
Live for booking!! Link in bio! ☺️ I am teaming up with the fantastic guys at @wanderfit.retreats to bring you Barbelle Squad Retreat. . Portugal 2020 29th Sep - 5th Oct . On sale for the first 30 days! Book now! Link in Bio 🙌🏻 . . - Luxury Villa Accommodations -Welcome Dinner Included in Rate -Bicycle Tour Across Scenic and Unique Locations -Picturesque Sailboat Tour -Yoga Sessions Led by Professional Instructors -Functional fitness workouts at a world class CrossFit® Affiliate -Exciting Beach ‘Bootcamp’ Style Workouts -Sightseeing Day Trip to Lisbon, Portugal -Relaxing Beach ‘Rest and Relaxation’ Days -Paragliding Experience with Panoramic Views -Farewell Dinner Included in Rate -Endless Good Vibes -New Lifelong Friends and Connections @wanderfit.retreats
Live for booking!! Link in bio! ☺️ I am teaming up with the fantastic guys at @wanderfit.retreats to bring you Barbelle Squad Retreat. . Portugal 2020 29th Sep - 5th Oct . On sale for the first 30 days! Book now! Link in Bio 🙌🏻 . . - Luxury Villa Accommodations -Welcome Dinner Included in Rate -Bicycle Tour Across Scenic and Unique Locations -Picturesque Sailboat Tour -Yoga Sessions Led by Professional Instructors -Functional fitness workouts at a world class CrossFit® Affiliate -Exciting Beach ‘Bootcamp’ Style Workouts -Sightseeing Day Trip to Lisbon, Portugal -Relaxing Beach ‘Rest and Relaxation’ Days -Paragliding Experience with Panoramic Views -Farewell Dinner Included in Rate -Endless Good Vibes -New Lifelong Friends and Connections @wanderfit.retreats
Anything that gets people off the couch and up and moving gets a 👍🏻 from me. Sure, they’re are more optimal ways to train/exercise and I will forever encourage people to try include strength training along side their cardiovascular training in whatever shape or form. But if you weren’t moving much before and you are moving now.... then well done you! Keep up the good work 👏🏻 #dchealthandfitness 💜 . . 📸 @wanderfit.retreats . . 👚@BARBELLE squad 👖@saradasilvabfw
The closest I got to standing up! 😂😂🙈 New found respect for surfers 🏄♀️ I’ll be back 😎 #twoleftfeet #surf @wanderfit.retreats
My job as a coach is to teach you, guide you and give you the tools to go do your own sessions when I’m not there! ✅🙂 Well done @ali_d_21 @aideen_d 🏋🏻♀️👏🏻💜 #barbellesquad New course with lots of fresh ideas coming your way! 😎💡😈
@meghanpapp reporting for duty! 👩🏻✈️🏋🏻♀️ And just letting you know there in now only 1 spot left on the new BarBelle Squad course! Tuesday @8pm grab it now on the MINDBODY app, search Bodymechanics 🎉💜
Barbelle Squad We are now live for booking on the MINDBODY app 💜 21st Oct @8pm 22nd Oct @8pm 23rd Oct @8pm - 6 week course A community of gals getting fit & strong with lot’s of fun & forming friendships along the way 💜 @barbellesquad
I spend a lot of time congratulating new girls when they start on the course and then when they get through their first 6 weeks. 🥳 But they’re are so many others who have supported me and BarBelle Squad and it doesn’t go unnoticed. BarBelle Squad turned 3 years old in the last week and there is one amazing gal that has not only been here since the start but has never missed a course in that 3 years! @emer_o_brien your an absolute legend and I am so glad to have you as part of our community ☺️💜
Happy 3 years @barbellesquad! 🎉🎈Throwback to the first ever courses & my first 8 amazing gals💜 #weareonlygettingstarted #onwardsandupwards #whenfilterswerecool
Finally! She’s in Cork! What an amazing morning with @saradasilvabfw 💜
More hike spam 😎😂 how insane are these views 😱💜 We want to hear from you? ✅ This is the first of many hikes ☺️but in the mean time, what else would you like us to do? No suggestion is silly!! This is for you gals at the end of the day so let's here it. More adventures, workshops, classes? You tell me!! It does not have to be gym related. PM any suggestions 💪🏻 #GirlGang #confidence #WeAreTheBarbelleSquad
We are the BarBelle Squad 💜 Want to come on the next adventure? Message us your email address and we can let you know in advance 🙏🥳
What a day! And what an amazing bunch of girls! BarBelle Squad on tour 💜 Congratulations to each and every one of you on your achievement! Thank you for being part of @barbellesquad first ever hike! 💪🏻 Also a special thanks to our fantastic guide, Cesar! @killarneymindfulhiking
Teaser of this weekends views on the Barbelle Squad Hike! #girlgang Open for booking until 6pm Friday evening 💜 #discoverireland @killarneymindfulhiking
As a coach, there is nothing more rewarding then seeing someone confidence grow from week to week. Seeing someone try and smash something they never thought possible! Week 2 done and dusted for last nights Monday crew 💪🏻💜🙂
Move with intention, move with purpose! 💜 For me exercise prescription has to have logic behind it. A random batch of exercises with no reasoning, doesn’t cut the mustard for me! For all DC clients when I prescribe you an exercise, there is a thought process, we are looking for a specific outcome. As a client never be a afraid to ask ‘why?’!! As a side note, I do accept that sometimes the logic is simply to have a bit of fun and banter or to get someone from sedentary to moving in any shape or form. What are your thoughts?
Reunited 💜 Work hard & make yourself a priority but always make time for the good eggs in your life 🥰
Haven’t booked on to The Barbelle Squad hike yet? Check out next weekends views! ⛰☀️😱 To book send me a message with your email address and I will send you the link to confirm your booking ✅ I’m excited 😊 Dee 💜
What a fantastic first week of @barbellesquad! Well done to everyone, especially those who started off for the first time 👏🏻💜
I’d just like to take this opportunity to congratulate myself on 1. Baking something 2. Not burning it & 3. It actually tasting nice 😂😅 Thank you @centra_irl for recipe 💜