Progress Update: Funny enough, the number on the scale in both of these photos is EXACTLY the same, but in the second photo, my waist is an inch and a half smaller, and I’m feeling so, so, SO much stronger. 🥹 I remember first talking to @builtbywill five months ago about putting together a specific wedding day plan, but per usual, he knew what he was doing when he said it was about the long game and not just one particular day.
As women, we’re so conditioned to feel the need to “lose weight,” when what we actually want has nothing to do with the scale and everything to do with how we feel when we look in the mirror and what our body is able to accomplish with the right fuel and the right training.
If you’re looking to push what your body can do (and in turn, be really proud of who you see in the mirror), give my coach/part-time therapist/biggest fan/friend @builtbywill a follow and consider investing in yourself before the year is done. 💪🏼
This is how I helped @kyleamason go from 4:20 -> 3:01 in the marathon 🫡
Kyle has lost over 30 lbs of fat in addition to cutting his marathon time down by 79 minutes!
Kyle reached out to me because I specialize in helping runners utilize strength training & nutrition to PR their races, and he was frustrated after his 4:20 and needed some help.
Kyle wasn’t strength training at all, fueling poorly, and struggling to find the balance as a successful lawyer.
I helped Kyle find a strength program that both fits his schedule & is an effective mix of low rep ranges for strength in addition to higher rep ranges for muscular endurance and conditioning.
One of the biggest issues I’ve helped Kyle address is his legs having the durability to hold up at the end of a race. Starting with the lower rep ranges, we built his strength up to be able to handle more weight at the higher rep ranges, which in turn, helps his legs not get so beat up during the course of a marathon.
With nutrition, I’ve helped Kyle find meal prep companies that work to fit his schedule. I’ve taught him how to carb load effectively for both race day and training runs, in addition to learning how and when to time his nutrition to get the most out of his training plan.
In 50 days, Kyle will take on the @grandmasmarathon where he WILL go sub 3 😈
To learn more about how I can help you PR your races in addition to transforming your physique, DM me or click the link in my bio to learn more 🫡
#marathontraining #grandmasmarathon #halfmarathontraining #sub3marathon #runnersworld #runnersofinstagram #runnersofinsta #nikerunning #newbalancerunning #goonemore #teambpn
How I got @hub_je from a 3:00:30 -> 2:55:45 Marathon while gaining 11 lbs of muscle ✅
When Jérôme came to me he was running 4x/week, lifting 4x/week, and rowing 4x/week. His rowing and running programs were very specific, but his strength & nutrition lacked both specificity and progression. He was doing a little bit of this and a little bit of that in the gym with his only focus on the body part of the day & he wasn’t eating enough to achieve his goal of adding muscle and PRing in the marathon (~2800 calories/day @ 6’2 200 lbs)
The first thing we worked on was dialing in his nutrition to make sure that his body had the fuel he needed to handle all of the volume he was putting on. Carbs went up by 150g, protein went up by 100g and we watched his fat intake to prevent excessive fat gain.
For his workouts he was focused on compound movements in the lower rep ranges. I shifted his focus to muscular endurance instead of strength because he was struggling to finish the races strong as his body was breaking down at the end of the race. I implemented single leg exercises, stability movements to help work on his stabilizing muscles in his knee and hips, and introduced specific core exercises to help his body with rotational movement (running is a rotational movement)
Even while training for rowing simultaneously, we were able to successfully add 10 pounds to his frame, decrease his body fat by 3%, and experienced ZERO injuries whatsoever.
Here at Built By Will, we don’t guess, we assess and progress. Through data, I am able to make changes proactively to prevent plateauing and injuries. Taking the long road is frustrating, but with weekly video check ins and daily text check ins I am able to keep you both motivated and engaged on our way to PR’s.
If you’re looking to PR your races in the fall, winter, and spring it is not too late to get started on optimizing your routine.
DM for more info.
#marathontraining #sub3marathon #sub3marathontraining #halfmarathon #halfmarathontraining #runningworld #teambpn #bpnsupps #newyorkcitymarathon #chicagomarathon #bostonmarathon #bostonqualifier #builtbywill
3 Lateral Exercises for Knee Health 💪🏽
If you’re battling with runner’s knee, this is for you!
Add these movements into your leg day each week to work on improving your knee health!
#halfmarathontraining #marathontraining #runcoach #runningcoach #runnersofinstagram
Fat Loss Nutrition 101 🏃🏾♂️
Add these foods to your next grocery list to get leaner as a runner!
#halfmarathontraining #marathontraining #runcoach #runnersofinstagram #fatloss
Trying to learn the nuances of being a dad.
I think a BIG part of it - so far - is being appreciative of the little things!
I get to feed my family.
I get to grind for my family.
I get to provide for my family.
Sure puts things into perspective in the tough moments!
#dadlife #girldad #dadthoughts #dads
How to Grow your Chest 101
What worked for me most was increasing intensity and decreasing weight! A stronger chest is a bigger chest!
#musclegrowth #chestworkout #chestday
Happy Mother’s Day @shelleypalmer_ 🤍
A little over 8 weeks ago you gave me my biggest blessing & I’ll spend the rest of my life thanking you for it.
Thank you for allowing me the space to come in and become the father I’ve always wanted to be.
Thank you for teaching me how to choose my battles, how to have patience and grace in the midst of a meltdown, how to laugh in the face of explosive diarrhea, and how to slow down and cherish each moment I can.
I’ve been lucky enough to watch you grow through this entire process and through loving Jade I’ve learned how to love you more and more every day.
Today and every other day, we celebrate you. 🤍
#mothersday #happymothersday❤️❤️❤️
Full Upper Body Workout 💪🏽
As a #girldad my only@option is to get jacked.
So, here is a workout chasing that goal.
Try it out next time!
#upperbodyworkout #dadworkout
Super Simple Treadmill Workouts 🏃🏾♂️
Today we have 5k pace and sub 5k pace intervals!
This workout can be completed in less than 50 mins! Get your work in!
#halfmarathontraining #marathontraining #runcoach #runningcoach #runnersofinstagram
Want to Lead Your Family? Start HERE!
Too often I see dad’s skipping out on grocery shopping - but then it’s the same dads complaining about not hitting their goals.
Leaders lead at all times, not only when it’s convenient.
You are in control of your family’s health & it all starts with the foods they consume!
#dadlife #healthyfamily #girldad #dadproblems
