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Welcome to the Athletic Studio Podcast , in this episode, your hosts Gordon Chommanivong and Kate Oman tackle the timely topic of maintaining your fitness and nutrition goals during the chilly winter months. As Melbourne braces for the cold, we share personal insights and strategies to help you stay active and motivated. Whether you're facing rain or the cold snap, we've got tips to keep you moving forward.Key Highlights:
💪Indoor Alternatives: Discover how switching certain activities indoors can make a big difference.
💪Appropriate Winter Attire: Learn about the importance of layering and the right apparel for cold-weather workouts.
💪Keeping Up with Cardio: We discuss various ways to ensure you're meeting your step count even when you're staying indoors.
💪Motivation Boosters: Find out unique strategies that can help you stay motivated through the colder days.
💪Routine Matters: Why sticking to a routine can be your biggest ally in winter fitness.
💪Social Connections: The role of workout buddies and community in keeping you accountable.
💪New Activities: We touch on how trying new workouts can rejuvenate your winter fitness regime.Don't let the winter chill put a freeze on your fitness goals. Tune in to this episode of the Athletic Studio Podcast for creative and effective ways to stay motivated and active throughout the season. Remember, it's about finding what works for you and keeping the momentum going, no matter the weather.
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Download our free training guide here.
Learn more about our services: www.athletic.studio -
Welcome to another episode of the Athletic Studio podcast, where your hosts, Gordon Chommanivong and Kate Oman, dive into the essential and often challenging aspects of fat loss. In this episode, titled "5 Fat Loss Truths You're Going To Experience," we explore what truly happens during a fat loss journey, balancing the positive outcomes with the realities that many tend to overlook.
Key Highlights of the Episode
💪 Hunger is Inevitable: Discover why feeling hungry is a natural part of the fat loss process and what you can do to manage it without feeling overwhelmed.💪Expect Plateaus: Learn about why your progress might stall and the strategic decisions you can make to overcome these plateaus effectively.
💪Sustainability of Staying Lean: We discuss the realities of maintaining a low body fat percentage all year round and its implications on your health and lifestyle.
💪Social Challenges: Gain insights on how socializing can change during a fat loss phase and tips on how to handle social meals and gatherings.
💪Duration of Fat Loss Phases: Understand the importance of keeping fat loss phases short to avoid negative health impacts and how to optimize these periods for better results.
In conclusion, this episode sheds light on the truths of fat loss that are crucial for anyone looking to embark on this journey. Gordon and Kate blend their personal experiences with professional advice to provide a comprehensive guide to navigating the complexities of fat loss.
Tune in to get the full depth of each point and equip yourself with the knowledge to tackle your fat loss goals head-on.Remember to follow us on Spotify, Apple Podcasts, and YouTube for more insightful episodes. Join us next time on the Athletic Studio podcast for more fitness truths and tips!
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
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Welcome back to another episode of the Athletic Studio Podcast with your hosts Gordon Chommanivong and Kate Oman. This week, we dive into the transformative world of muscle building, sharing not just our personal and client successes, but also providing you with top-notch strategies to enhance your muscle growth effectively.
Key Highlights:
Muscle Building Tips: Uncover five crucial strategies that could redefine your training sessions and help you achieve your muscle-building goals.Training Techniques: Explore advanced techniques like drop sets, rest-pause, and pre-exhaust methods to push your limits and maximize muscle growth.Changing Training Stimuli: Learn about the importance of varying your workout equipment and techniques to keep your muscles guessing and growing.In this episode, we not only share effective muscle-building tips but also inspire you with real-life stories from our studio. Whether you're a fitness enthusiast or a professional trainer, these insights will help you elevate your fitness game.
Tune in now to step up your fitness journey!
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Welcome to the latest episode of the Athletic Studio Podcast where we delve into the world of fitness and training. Today, we're focusing on a specialized training method known as Daily Undulating Periodization (DUP) and how it can revolutionize your strength and body composition results.
Key Highlights:💪DUP Explained: It's a method where workouts vary daily, unlike traditional linear training.
💪Benefits: DUP leads to faster strength gains, breaks plateaus, and targets weak areas effectively.
💪Implementation: Best for those training at least four days weekly, exposing them to varied rep ranges.
💪Success Tips: Focus on recovery, nutrition, and varied rep ranges for optimal results.
By incorporating DUP into your routine, you're likely to see significant improvements in both strength and body composition. If you're ready to take your training to the next level, consider giving DUP a try.
Study by Rhea et al. (2002): This study, titled "A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength," found that daily undulating periodization (DUP) was more effective at increasing strength over a period of 12 weeks compared to linear periodization (LP). Participants who followed the DUP approach showed significant improvements in strength across various exercises.Study by Prestes et al. (2009): In the study titled "Comparison Between Linear and Daily Undulating Periodized Resistance Training to Increase Strength," similar findings were reported. DUP led to greater strength gains in bench press and leg press compared to LP, suggesting that varying intensity and volume within a week could lead to superior adaptations.Study by Monteiro et al. (2009): Their research, "Non-linear Periodization Maximizes Strength Gains in Split Resistance Training Routines," demonstrated that non-linear periodization, which includes undulating models, resulted in significant strength gains for athletes engaging in split routines, reinforcing the notion that varying training stimuli can prevent adaptation plateaus.Study by Buford et al. (2007): Titled "A Comparison of Periodization Models During Nine Weeks with Equated Volume and Intensity for Strength," this study highlighted that non-linear periodization led to better preservation of lean body mass and strength gains over a shorter period, emphasizing the benefits of varying training loads for body composition.Meta-analysis by Harries et al. (2015): This meta-analysis reviewed the effectiveness of different periodization models and concluded that non-linear periodization, including undulating models, tends to be more effective than linear models for increasing both strength and power in resistance-trained populations.
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Undulating Pyramid Training (UPT), often referred to more broadly as non-linear periodization in strength training, has been the subject of several studies that highlight its effectiveness, especially in comparison to traditional linear periodization methods. Here are some key studies and their findings that emphasize the benefits of this training approach:
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Welcome back to the Athletic Studio podcast! Today's episode is a deep dive into reverse dieting, the strategic approach to increasing calorie intake after a period of caloric restriction.
Key Highlights:
💪What is Reverse Dieting: A technique to safely raise calorie consumption post-diet.💪 The Process: Gradually add calories and monitor the body's response.
💪 Tracking Progress: Keep an eye on weight and measurements to manage the increase.
💪 Exercise Maintenance: Continue working out, but adjust intensity as needed.
💪 Stopping Point: End reverse dieting when hunger is controlled and body functions are normal.
In conclusion, reverse dieting is a critical step for maintaining your physique and metabolic health after a calorie deficit. It's about smart, controlled calorie increases to ensure sustainable results. For more insights, follow us on Instagram at Athletic Studio, and if you're in Melbourne, drop by our studio. Share and like our podcast to help us grow, and stay tuned for more fitness wisdom!
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Welcome back to the Athletic Studio Podcast! In this episode, we're thrilled to discuss the journey of structured training programs and how they can lead you to your fitness goals. After a short break due to Gordon's food poisoning, we're here to share insights on programming your workouts effectively.
Key Highlights:
💪The importance of the Preparation Phase in setting a fitness routine and improving body composition.
💪Advancing to the Build Phase with more complex exercises and a strategic increase in caloric intake.
💪Entering the Shred Phase to focus on fat loss by leveraging the fitness and nutrition groundwork laid in earlier phases.
💪The critical role of training volume and the recommended sets per muscle group.
💪Incorporating structured social meals for diet flexibility. And the availability of downloadable training programs and an informative ebook for guidance.
This episode underscores the importance of a structured approach to training, starting with a solid foundation and progressively intensifying both workouts and nutrition. By adhering to these phases, sustainable fitness results are within reach. Keep up with us on Instagram for the latest updates and resources, and we'll see you in the next episode!
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
In today's episode, we're getting real about the fitness journey—sharing the raw truths and the lessons we've learned along the way. We're here to save you from the trial and error that we went through, giving you straight-up advice to help you navigate your own path to fitness success.
Key Highlights:💪 Introduction to Our Fitness Backgrounds
💪 The Pitfalls of High-Intensity, Bodyweight Guides
💪 Misconceptions About Intensity and Results
💪 The Importance of Structured Programs
💪 Learning from Real-Life Trainers vs. Fitness Influencers
💪The Dangers of Idolizing Fitness Figures
💪 The Role of Consistency in Achieving Fitness Goals
💪 The Truth About Supplements and Industry Hype
💪 Finding Balance in Diet and Avoiding Extremes
💪 The Value of Seeking Guidance in Your Fitness Journey
This episode was all about peeling back the curtain on our fitness paths and sharing the wisdom we've gained. We hope our candid conversation helps you navigate your own journey with a little more ease and a lot less trial and error. Remember, it's not about what everyone else is doing; it's about finding what works for you and sticking with it.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Welcome to our comprehensive discussion on auto-regulation in your health and fitness journey. In this episode, we delve into the nuances of knowing your body, recognizing the signs it gives you, and making the right choices about your workout routines. Whether you're faced with unexpected life events or just trying to gauge your daily readiness for exercise, we've got you covered with practical strategies and personal insights.
Key Highlights:
💪Understanding Auto-Regulation
💪Establishing a Personal Baseline
💪Utilizing Technology for Tracking Performance
💪Recognizing Signs of Overtraining and Under-Recovery
💪The Role of Deload Weeks
💪Gauging Readiness for Exercise Without Technology
💪Mental Benefits of Showing Up
💪Strategies to Avoid Overexhaustion
💪Preparation and Planning
💪Balancing Training and Recovery Activities
💪Personal Trial and Error in FitnessThis episode shed light on the importance of auto-regulation and how it can significantly impact your fitness routine. By tuning into your body's needs and adapting accordingly, you can maintain a sustainable and effective workout regimen. Remember, the journey to optimal health and fitness is unique to each individual, and what works for one may not work for another. Keep experimenting, stay prepared, and never underestimate the power of rest and recovery. Join us next time for more insights into making the most of your health and fitness endeavors.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
In this episode, we explore the concept of functional hypertrophy, which is all about building muscle and strength that serves us in our daily lives. We discuss how to achieve a physique that's not only aesthetically pleasing but also functional and healthy. Whether you're looking to avoid bulkiness, improve your longevity, or simply want to be stronger for everyday tasks, this episode has got you covered.
Key Highlights:
💪Understanding Functional Hypertrophy
💪Balancing Muscular Endurance and Relative Strength
💪The Importance of Strength Training at Any Age
💪Rep Ranges for Functional Strength
💪Personal Stories and Practical Applications
💪Programming Functional Strength in Workouts
💪Overcoming Plateaus with Functional Training
💪The Role of Functional Hypertrophy in Body CompositionIn conclusion, functional hypertrophy is a game-changer for anyone looking to enhance their quality of life through fitness. It's not just about looking good; it's about being strong, capable, and healthy at any age. By incorporating the principles discussed in this episode into your training regimen, you can achieve a body that's not only fit but also functional for the long haul. So, get ready to train smart and build the strength that truly matters.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Welcome to our latest episode where we delve into the transformative journey of personal training, goal setting, and the process of preparing for a fitness photo shoot. Gordon, opens up about his personal experiences, providing a candid look at the challenges and triumphs of striving for peak physical condition. Whether you're a fitness enthusiast or simply curious about what it takes to get photo shoot ready, this episode is packed with valuable insights.
Key Highlights:
💪 Personal Training Sessions
💪 Weekly Training Routine
💪 Motivation for a Photo Shoot
💪 Journey from Overweight to Fitness Model
💪 Training and Nutrition Plan
💪 Post-Photo Shoot Reflections
💪 Advice for Photo Shoot PrepThis episode offers a rare glimpse into the dedication required to achieve a fitness goal as specific and demanding as preparing for a photo shoot. Gordon's story is not just about physical transformation but also about the mental resilience and strategic planning involved in such a journey. Whether you're inspired to set your own fitness goals or simply appreciate the discipline involved, we hope this conversation leaves you motivated and informed. Stay tuned for more inspiring stories and practical advice in our upcoming episodes.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Welcome to our latest episode where we delve into the art of staying injury-free through personalized and strategic training methods. Whether you're a seasoned athlete or just starting your fitness journey, understanding how to prevent injuries is crucial for continuous progress. Join us as we share expert insights on creating a tailored program, identifying weaknesses, and incorporating the right exercises to keep you moving forward.
Key Highlights:
💪The Importance of Personalized Programs: Learn why a training program should be tailored to your individual needs and how it can prevent injuries.💪Identifying Weaknesses: Discover how to spot your weak points and why addressing them is critical for balanced strength and injury prevention.
💪Exercise Progressions: Find out how to start with simple exercises and gradually progress to more challenging movements to build strength safely.
💪Remedial Exercises: Get tips on integrating remedial exercises into your daily routine and workout sessions to target and strengthen weak areas.
💪Accessory Exercises: Understand the role of accessory exercises in your workouts and how they can help improve specific weaknesses.
💪Recovery and Nutrition: Hear about the importance of recovery periods, deloading, and proper nutrition in supporting your training and preventing injuries.
This episode is packed with actionable advice to help you train smarter and avoid the common pitfalls that lead to injury. Remember, it's not just about working hard but also working intelligently and listening to your body.
For more detailed guidance, check out our ebook in the show notes, and keep tuning in for more strategies to stay at the top of your game all year round. Stay strong, stay safe, and keep pushing towards your fitness goals!
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
In this episode, we delve into the fascinating topic of mastering your sleep. Gordon, our host, shares his passion for this subject and introduces the book "Sleep" by Nick Littlehales, which has provided him with valuable insights. We explore key topics such as understanding sleep cycles, the importance of planning sleep, the impact of napping, the significance of your chronotype, and creating a sleep-friendly environment. By the end of this episode, you'll have a deeper understanding of how to optimize your sleep and reap its numerous benefits.
Key Topics:
💪Understanding sleep cycles and the importance of planning sleep.
💪Exploring the impact of napping and the optimal duration for power naps.
💪Discovering the significance of your chronotype and how it affects your sleep and performance.
💪Creating a sleep-friendly environment by aligning with nature, minimizing blue light exposure, and ensuring a comfortable sleep environment.
By implementing the insights shared in this episode, you'll be equipped with practical strategies to improve the quality of your sleep and enhance your overall well-being.
Tune in to this episode and unlock the secrets to mastering your sleep for a healthier and more productive life.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
In this episode, we dive into post-holiday workout strategies for weight loss and fat loss. While nutrition plays a significant role in achieving these goals, optimizing your training routine can further enhance your results. We discuss various training protocols and provide examples to help you get started on your fitness journey.
Key Highlights:
💪Training Intensity and Rep Ranges
💪Four Training Programs
💪Nutrition Strategy
💪Deload Week and Listening to Your Body
Implementing these post-holiday workout strategies can help you kickstart your weight loss and fat loss journey. Remember to prioritize nutrition, choose the right training program for your goals, and listen to your body's signals. By finding the right balance between training and nutrition, you can achieve sustainable results and improve your overall fitness.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Welcome back to our first episode of the year! Today, we dove deep into strategies for regaining your fitness and optimizing your body after the holiday season. We understand it's easy to fall off the wagon during festive times, so we're here to guide you back on track without resorting to extreme measures.
Key Points Discussed:
💪Individualized Approach: We emphasized the importance of finding methods that work for you.
💪Maintaining Momentum: Consistency in training can help offset less-than-ideal nutrition during social gatherings.
💪Setting Realistic Goals: It's about small, sustainable steps rather than drastic changes.
💪Detox Methods: We touched on the topic of detoxing, with a focus on getting back into a normal routine as the best way to "detox." We also discussed the potential benefits of saunas, ice baths, and beach swims as enjoyable and sustainable activities.
💪Intermittent Fasting: We explored intermittent fasting, its benefits, and who it might be suitable for.
💪Low-Carb Bootcamp and Elimination Diets: We stressed the importance of not eliminating essential nutrients and maintaining a balanced diet.
💪Supporting the Liver: We talked about supporting the liver through training, nutrition, and potential supplements.
💪Consistency and Recovery: Consistency in training and prioritizing recovery are key. Setting goals for direction and ensuring they match your 'why' can help maintain focus and motivation.
💪Seeking Professional Guidance: For those who need extra support or have plateaued, getting a coach can provide new training goals and accountability.We wrapped up the episode by reminding listeners to take our discussion on extreme methods with a grain of salt. The best approach is to start today rather than tomorrow and to choose habits that you can maintain in the long term. Stay tuned for more episodes, and don't forget to follow us on socials for updates and insights.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
We trust you’ve been elevating your fitness and health goals, and we’re excited to provide you with valuable insights from the latest episode of the Athletic Studio Podcast!
In this episode, we’ll give our take on tracking versus not tracking. We’ll review the pros and cons of using apps like MyFitnessPal to track nutritional intake, discussing how it can impact awareness and education on nutrition. We’ll also share our experiences and client recommendations, highlighting the importance of understanding individual needs and avoiding a one-size-fits-all approach. We’ll touch on mental fatigue, potential feelings of restriction, and the possibility of achieving body composition results without tracking.
We’ll focus on:
💪 Tracking vs. Not Tracking: Benefits and drawbacks of tracking calories and macros
💪 Strengthening awareness of protein intake and its impact on overall diet and physique
💪 Importance of understanding one’s nutritional needs and intake for long-term health
💪 Encouraging tracking as a tool for nutritional education and empowering individuals to make informed decisions about their nutritional needs
💪 Personalised approach to tracking: Tailoring the tracking process to individual needs and goals
Throughout the episode, we will emphasize the significance of prioritizing health and provide a thought-provoking discussion that will challenge the way you approach your fitness and nutrition journey!
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
This episode of Athletic Studio will be a bit different as we will take a closer look at one of our client’s stories: Mary and her incredible fitness journey. Over the past year, Mary has steadily lost 10 kilos and increased her muscle mass, completely transforming her body composition. Even more impressive is that she's achieving these results while balancing a busy family life and professional career. We will talk about her experience and discuss the strategies that have helped her succeed.
We’ll focus on:
💪 Highlights of the client's story, commitment to training, and results achieved.
💪 Explanation of the initial focus on adopting healthier eating habits.
💪 The importance of building muscular endurance and resilience.
💪 Why education, gradual changes, and building a sustainable lifestyle are essential.
💪 How to maintain the positive trend of decreasing fat mass and increasing muscle mass.
If you're a busy professional looking for inspiration on achieving your health and fitness goals, this episode is for you! Join us as we discuss a client’s transformation and explore the power of consistency and making gradual changes over time.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Why is it important to find a Personal Trainer who isn't just a "YES Man"? You want a trainer who will challenge you and push you beyond your limits. Don't settle for someone who lets you off the hook with a half-hearted effort!
In today’s episode of Athletic Studio, we’ll talk about what every client wants to know: the tough advice your PT won't tell you! From being a yes man to holding your client accountable, we will discuss the importance of honest conversations and setting realistic goals. We also explore the balance between being social and staying focused on results, as well as the role of education and challenging beliefs in achieving success.
We’ll focus on:
💪 The importance of honesty and tough advice in personal training.
💪 The role of the client in achieving results.
💪 Finding the right Personal Trainer should focus on results first and a positive relationship will naturally develop over time.
💪 Balancing social life with fitness goals.
💪 Why it’s essential to have a good working relationship with your Personal Trainer.
Tune in to gain valuable insights about personal training and find out why building a strong relationship with your trainer is key to reaching your fitness goals.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
The importance of cultivating friendships aligned with health and fitness interests is a game-changer.
In the latest episode of Athletic Studio, we will explore the transformation of body and mind as we hit new levels in health and fitness. We’ll go through the challenges that arise when our physical changes surpass our old identity. We'll also discuss the importance of cultivating new friendships aligned with health and fitness interests while seeking acceptance from existing friends.We’ll focus on:
💪 Cultivating Friendships Aligned with Health and Fitness Interests.
💪 Importance of Seeking Support and New Friendships Aligned with Health and Fitness Values.
💪 The Non-Linear Nature of Personal Development and the Mind-Body Experience.
💪 Reminding Oneself of Initial Motivation and Establishing New Goals.
💪 Not Adopting an All-or-Nothing Approach to Lifestyle Changes and Focusing on Sustainable Habits.
From setting new goals to staying on track with fitness habits, we'll uncover the non-linear nature of personal development and the evolving acceptance of prioritizing health and fitness over social events. Join us as we navigate the journey of transforming our bodies and minds in the pursuit of a healthier lifestyle.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
How do parties and celebrations affect our ability to stay on top of our fitness game?
We all know the Holidays are just around the corner. In this episode of the Athletic Studio Podcast, we’re going to discuss improving your body composition during the festive season. We'll be sharing tips on how to stay fit and maintain your results throughout social events, work obligations, travel, and holidays.
We’ll focus on:
💪 Importance of sticking to your values and identity as a healthy individual and saying no to events that don't align with your goals.
💪 Planning and preparing for social events in advance.
💪 Why nutrition and training leading up to an event is essential
💪 The concept of "banking calories" throughout the week to enjoy treats at an event.
💪 Maintaining self-awareness and making empowered choices.
Make sure to tune in! Fitness goes beyond just being in the gym, and we believe in incorporating a healthy and balanced lifestyle.
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio -
Are you looking to find the perfect personal trainer?
With so many choices out there (in person and virtual as well!) it’s hard to know what is the right fit for you.
In today’s episode of the Athletic Studio Podcast, we’ll be discussing the crucial steps to finding the perfect personal trainer for your fitness journey. Discover the three main places where personal trainers can be found, from big box gyms to personal training studios and even online. We’ll talk about the pros and cons of each location and help you determine which environment suits you best. We’ll also go through choosing the right personal trainer. Learn where to find these results and how to navigate the process, whether you’re exploring a big box gym or conducting consultations.
We’ll focus on:
🏋🏻 Finding personal trainers: Where to really look?
🏋🏻 Qualities to look for in a personal trainer that can deliver your needed results.
🏋🏻 How do you find the right fit?
Don't settle for just any personal trainer - find the one that's perfect for YOU! Take the time to research, reach out, and ask questions. Your fitness journey deserves the best guidance. 💪💯
Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio
Download our free training guide here.
Learn more about our services: www.athletic.studio - Visa fler
