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𝐖𝐞 𝐃𝐨𝐧'𝐭 𝐖𝐨𝐫𝐤𝐨𝐮𝐭, 𝐖𝐞 𝐓𝐫𝐚𝐢𝐧 A lot of people think when we go to the gym, we go to "workout". When a powerlifter hits the gym, we go to train. We're not there to workout to look good. We go there to train for our strength both mentally and physically. We train to have goals We train to hit PRs We train to get our bodies to work through the fatigue We train to stay disciplined We train to be mentally strong We train to trust the process We're not there just to workout in the gym, we're there to train to dominate life. . . . #powerliftinglife https://www.instagram.com/p/CEupXp2HOG4/?igshid=18f73jm50hyq9

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𝐓𝐡𝐢𝐬 𝐖𝐚𝐬𝐧'𝐭 𝐚 𝐌𝐨𝐜𝐤 𝐌𝐞𝐞𝐭, 𝐓𝐡𝐢𝐬 𝐰𝐚𝐬 𝐑𝐞𝐚𝐥. I had the opportunity to participate in a "mock meet" that my coach @the_chosenjuan1 put together for his athletes. I had already signed up for a real meet in October, but I still took part in this one because I wasn't sure if I would get that chance to do the real meet since many of them were getting cancelled because of COVID. However, in the bottom of my heart I still had hope that my meet wouldn't get cancelled and I still trained hard as ever. I wanted to be ready. I wanted to be prepared. So my next motive was to use this mock meet as a practice run. To get a feel of lifting in front of others. To learn what works for me and what doesn't. This was all damn real! My body didn't know the difference of this being a real meet or not because the experience was real. It felt the excitement, the nervousness, the fatigue, the pressure but in the end, I still lifted with my heart and that's why it is real. I am blessed for this opportunity. I am so happy I succeeded in all my squat attempts because for those who don't know, squats scare me 😅 I love all my teammates and am so grateful I got to experience all this with them. They have been so supportive throughout my journey as I know many others are too who weren't able to be there. Placed 1st 🥇 7/9 Wilks score: 347 Weighed in at a solid 114 lbs Squats: 205✅, 215✅, 220✅ Bench: 120✅, 130✅, 140❌ Deadlifts: 245✅, 255✅, 260❌ Next countdown is to 10/3/20, I'm coming for you! #tinybutmighty #mightycookie #pullupqueen #powerlifting #52kg https://www.instagram.com/p/CESVzOKHqfZ/?igshid=1vnoa2ywintx2

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𝐃𝐞𝐚𝐝𝐬 𝐒𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬 𝐀𝐫𝐞 𝐭𝐡𝐞 𝐃𝐞𝐚𝐭𝐡 𝐨𝐟 𝐌𝐞 Out of all the lifts, deadlifts is the one that has taught me to keep pushing(pulling) through the fatigue. . . . I tend to dread this lift since it is the last lift of my workout. By that time, I just want be home, be in bed and call it quits. . . . But then I remind myself, "how are you going to pull 315 if you don't put in the work?" . . . So I walk my ass over to the deadlift platform and get to work. I appreciate my teammates who push me and cheer me on no matter how late in the day it is and no matter how fatigued my body and mind is. . . . Pound by pound, kilo by kilo I will reach that 315. https://www.instagram.com/p/CD5TYrTHGZR/?igshid=ym7xijaqxmv2

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𝐅𝐥𝐚𝐬𝐡𝐛𝐚𝐜𝐤 𝐒𝐪𝐮𝐚𝐭𝐬 I remember when hitting 200 on squats was such a huge goal for me. I wanted it so bad before 2020 came around but my coach had to remind me to stay patient. Plus at that time I was not fully focused on powerlifting. I was still also training for a few obstacle races. Now powerlifting has my full attention and my form has improved so much since these videos. I still have to remind myself to be patient from time to time. But I don't ever lose sight of my goals. But I'm proud to say 200 lbs is a warm up weight now. I'm onto bigger things or should I say heavier things. 💪🏽👊🏽 #flashbackfriday #powerliftinglife #squats https://www.instagram.com/p/CDVQIltnKYE/?igshid=1a91rjwmekoma

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𝐈𝐟 𝐘𝐨𝐮 𝐁𝐞𝐥𝐢𝐞𝐯𝐞, 𝐘𝐨𝐮 𝐒𝐡𝐚𝐥𝐥 𝐀𝐜𝐡𝐢𝐞𝐯𝐞 * 3/17/20 I vowed to myself that I will not allow the COVID-19 pandemic to demolish my gains. I believed in myself that I would stay just as strong or stronger the next time I stepped back in the gym. If there is a will, there is a way. I wanted revenge, for it had ripped away my powerlifting journey the week it had just began. I was willing to keep all hope to save my strength. My effort, ambition, dedication and determination throughout this pandemic is now rewarding me. 6/24/20 I met that deadlifting platform once more...or should I say 225x3x3 more. Now we're moving some weight! Much gratitude for those on the Chosen Ones Team who gave me all the support and to those who let me train in their home gym. I am very grateful. Can't wait until we can all workout together again! Coach: @the_chosenjuan1 . . . #powerlifting #tinybutmighty #girlswholift #deadlifts (at Santa Ana, California) https://www.instagram.com/p/CB6KlP5H3SZ/?igshid=6sse6a39vmc3

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𝐒𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬 𝐈 𝐭𝐡𝐢𝐧𝐤 𝐌𝐲 𝐒𝐜𝐚𝐥𝐞 𝐋𝐢𝐞𝐬 𝐓𝐨 𝐌𝐞 Believe it or not, I forget how small I am 99% of the time. Its not until I see myself in a picture standing next to someone that I realize...oh man, am i really that small?? But also the athletes I surround myself with don't let my size hinder my capabilities. They still treat me like the average sized human being and push me just as hard to reach big goals. Every week I question, is my scale broken? How do I weigh so little but can lift so heavy? Is this a dream? It comes to show that you truly can do anything you set your mind to. I had a dream goal of benching 135 since March. At first I thought that goal was a bit far fetched but it was still always at the back of my mind. Next we know, I was able to achieve it not only for 1 rep but for 3. Since that day I've been working on my form to improve my bench even more. I can't wait to see my future PRs. I am truly #tinybutmighty ~#thepullupqueen . . . #52kg #girlswholift #powerlifting #bench (at Orange, California) https://www.instagram.com/p/CBj1F03nPNM/?igshid=16ahai1pkzi1i

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𝐈𝐧 𝐭𝐡𝐞 𝐌𝐚𝐤𝐢𝐧𝐠 𝐟𝐫𝐨𝐦 𝐏𝐮𝐥𝐥 𝐔𝐩 𝐐𝐮𝐞𝐞𝐧 𝐭𝐨 𝐁𝐞𝐧𝐜𝐡𝐢𝐧𝐠 𝐐𝐮𝐞𝐞𝐧 * As a kid growing up, my family always commented how big my back and shoulders were. In those days I used that feature for my advantange in swimming. * My best stroke was the butterfly. I earned the name ~ 𝘛𝘩𝘦 𝘉𝘶𝘵𝘵𝘦𝘳𝘧𝘭𝘺 𝘎𝘪𝘳𝘭. * * My larger upper body gave me the strength to explode out of the water and flutter a few inches ahead - just like a butterfly. * Today, I am discovering another way to make use of my upper body frame. We have seen me master pull ups and now I am ready to take on benching too. I want to be a benching queen! * I finally hit that 45 plate and a tiny bit more!! I've been waiting patiently for this day. This opened a new door of dreams for me. When the time is right, things will come. 𝐒𝐭𝐚𝐲 𝐩𝐚𝐭𝐢𝐞𝐧𝐭. 𝐁𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭. 𝐁𝐞𝐥𝐢𝐞𝐯𝐞. * * Anything is possible just look at me weighing 113 lbs and benching 27 lbs more than my bodyweight! Next goal ~150. Lets go 💪👊 * Coach: @the_chosenjuan1 * #45plate #girlswholift #inspire #encourage #powerlifting #pullupqueen #benching #tinybutmighty #fitchicks @notorious_lift @gymshark @roguefitness @underarmour (at Orange, California) https://www.instagram.com/p/CAgiONOnTfh/?igshid=ehsirpu50iz8

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The key to staying strong... do the homework! * Not all days is about being under the bar. My coach also gives me accessory days ... that I actually enjoy because I honestly don't always feel like lifting. * These exercises give me time to connect with my mind & body and helps me see my strength grow in other ways. * I've learned that I have to put in the work if I want to keep making those gains with or without the bar. * Here are one of my home workouts put together by @the_chosenjuan1 . . . #homeworkout #summerworkout #tinybutmighty #girlswholift #powerlifting https://www.instagram.com/p/CAtBfASHnKz/?igshid=xsg7ylq0gfci

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𝐌𝐲 𝐅𝐢𝐫𝐬𝐭 𝐖𝐞𝐞𝐤 𝐈𝐧 𝐏𝐨𝐰𝐞𝐫𝐥𝐢𝐟𝐭𝐢𝐧𝐠 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 . . 3 days after I had just told my coach to switch my program over to powerlifting, had a full discussion about my macro adjustments & was literally starting my new powerlifting program, word was going around that gyms were closing. . . The night came when our coach announced our gym will be shutting down. He normally doesn't believe in his athletes to "max out." But this night he ordered everyone to do so. That's when you know shits getting real. . . The energy was high. The passion was alive. The support was off the charts. I was already implementing my new pre work out tips so I knew it was game time. 225 lbs, 2x my bodyweight here I come! . . . Yes there was a bit of a struggle but let me tell you... there was a moment when I wanted to drop this weight but my ambition took over & told me to just keep pulling. As my good friend, @fatboylifts714 told me right before, "no matter how hard, you don't stop pulling." . . . That moment right there validated how much I want this. It gave me a little taste of my potiential that I can't wait to fully discover once I get back in the gym. . . . I left the gym on a strong note. And I plan to re-enter on an even stronger one. Let's get it chosen ones, we're in this together. 👊💪 . . . #covidfitness #beatcovid #strongertogether #powerlifting #conventional #deadlifts #tinybutmighty #fitchicks #strongchicks #chickswholift (at Santa Ana, California) https://www.instagram.com/p/B9-srwuBPE6/?igshid=1fvk3dbukwtpn

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𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐁𝐥𝐨𝐜𝐤 - 𝐃𝐚𝐲 3 . . Chin ups & pull ups ✔ Now my coach wants me to move onto muscle ups. . These were tiring AF on my arms and I haven't even done a real one yet! But I'm up for the challenge per usual. I want to master anything my coach throws at me. . . . These days consisted of: Chin ups as many as I can Dedicate time to muscle ups 2 second pause squat Barbell front squat Dip Leg pushdown on assisted pull up Running . . . Coach: @the_chosenjuan1 https://www.instagram.com/p/B9wu-1PhoAS/?igshid=q2498tpf1dug

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𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐁𝐥𝐨𝐜𝐤 𝐃𝐚𝐲 2 . . . This day had all kinds of weird variations. Had my usual weighted pull ups but also had to do something as strange as kettlebell Turkish get up. . . . I'd say in week two of this block I noticed how drastic my glute strength had increased compared to my previous training block. . . . I also had the opportunity to choose my own ab work outs. I've always wanted that flat stomach & wanted to do ab exercises since day 1 until I realized I have to shed some fat off my belly first. But now that I'm at that point of getting to do abs exercises I question what I got myself into 😅 These days consisted of: Weighted chin ups Hip thrusts Cable seated row Kettlebell front rack balgarion split squat Kettlebell single arm extended floor press Kettlebell Turkish get up Smith machine reverse kickback TRX abs Run . . Coach: @the_chosenjuan1 Filming credit: @nessa.curls @wolf_medel Special appearance: @griseldlp 😂 https://www.instagram.com/p/B9k2Q4XB8Xh/?igshid=xavzlm77f5

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ᴛʀᴀɪɴɪɴɢ ʙʟᴀᴄᴋ - ᴅᴀʏ 1 I loved this day! Though I learned that I might love it now since I'm not lifting that heavy (yet), but I will eventually hate these workouts as soon as I do. We'll see. Either way, these days gave me the opportunity to be at the gym with my powerlifter friend, @fatboylifts714 , I'm grateful for his patience to help me with my cues. My form has improved a lot! I also learned on these days to be patient with myself. The tempo exercises helped me gain my focus and gain control of the bar and my breathing. This was also my first time working out at a powerlifting gym so that was cool :) These days consisted of: Tempo squats Close grip tempo bench Deficit deadlifts Run for 10 mins with 10lbs of weight for as long as I can Coach: @the_chosenjuan1 https://www.instagram.com/p/B9Z9S9-hUZ7/?igshid=b1a6pgdm8std

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Spartan Training with #fatgripz . . . I mentioned to my coach that my grip strength is weak, especially with my hands. So since the obstacle races I will be doing consists of a lot of upper body and grip strength, my coach had me train with these fatgripz. . . . These fat things took pull ups to a whole other level!! Then for fun he had me do regular chin ups to compare the difference. I'm sure you can see the difficulty levels between the two. . .coach: @the_chosenjuan1 . #pullupqueen #spartan #spartantraining #ruggedmaniac #obstacleraces #pullups #chinups #widrgrippullups #gripstrength #training #fitofig #tinybutmighty (at Spartan Race) https://www.instagram.com/p/B80TQr_hogM/?igshid=1x5wo8311w8w

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10 𝚕𝚋𝚜 𝙲𝚕𝚘𝚜𝚎𝚛 𝚝𝚘 𝙼𝚢 𝙶𝚘𝚊𝚕 You hear most people say that when they're trying to lose weight. I however, am putting that weight on for pull ups. Other than doing a 1 handed pull up, my 2nd fitness goal is to do a 45 lb weighted pull up. In my most previous training block my coach said our goal was to get me to do 35 lbs+ for 1-3 reps. I thought it was a joke per usual self doubt. Well... I did it! Here's me pulling up 35 freakin lbs! I think my coach knows that he can give me something so ridiculous (well in my opinion), but if I know he believes in me, then I too will start to believe in myself. Anything is possible if you put your mind to it they say. And I do. So can you! Weight ranges from 147lb and less is capable of doing 1-2 pull ups. . . . Coach: @the_chosenjuan1 #weightedwednesday #pullupqueen #tinybutmighty #mightycat #chinups #pullups #weightedchinups #weightedpullups https://www.instagram.com/p/B8xUpZJBxaZ/?igshid=am1iw6q59gbt

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𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐁𝐥𝐨𝐜𝐤 - 𝐃𝐚𝐲 2 I called these days "𝘸𝘩𝘺 𝘥𝘰𝘦𝘴 𝘮𝘺 𝘤𝘰𝘢𝘤𝘩 𝘩𝘢𝘵𝘦 𝘮𝘦 𝘴𝘰 𝘮𝘶𝘤𝘩" 𝘥𝘢𝘺 These training days really helped build my strength all within my back, glutes and grip. These exercises drained the life out of me. In the moment I felt great about seeing how far my strength has grown, but by the end of the night my entire body was exhausted. It was still very rewarding though. These days consisted of: A few sets of weighted chin ups Then several low rep regular chin ups Barbell deadlifts Hip thrusts Floor glute bridge(I swear my coach really worked my 🍑 on this day!) Cable seated row Rack pull - this exercise made me realize how strong I am and can be! Oh and then i had to do some interval bike training at the end. Yeah I was beat. Defiently slept well these nights! . . Coach: @the_chosenjuan1 (at LA Fitness - Santa Ana 17th St) https://www.instagram.com/p/B8nFFaXBD1U/?igshid=1e0rnbshxwaau

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𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐁𝐥𝐨𝐜𝐤- 𝐃𝐚𝐲 1 I know there's some curiosity as to what I do in the gym on the days I'm not training with my coach. Well, he creates a program 𝘤𝘶𝘴𝘵𝘰𝘮𝘪𝘻𝘦𝘥 to MY goals. He puts the amount of sets and reps I need to complete. Sometimes he tells me how much weight to do and other times he gives me options. I log my #'s in an app for him. I also send him videos so he can check my form and give critique...or so he can tell me to go heavier like he kept doing this block 😠 I train 3 days a week on my own and once a week with him. So 4 days total. Right now I'm focusing on being prepared for the #spartanrace with a little bit of #powerlifting. 𝙼𝚢 𝙳𝚊𝚢 1 𝙸𝚗𝚌𝚕𝚞𝚍𝚎𝚍: Wide Grip pull ups Barbell Back Squats TRX Jump Squat Alternating Jump Lunge Curtsy Lunge Row of choice Mountain Climbers There you have it! . Coach: @the_chosenjuan1 (at Orange County, California) https://www.instagram.com/p/B8h8QKlB8gp/?igshid=1qrxu5ze879yv

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𝐖𝐞𝐢𝐠𝐡𝐭𝐞𝐝 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲? 😄 . . Pulling up 32.5 lbs!!! . . . Weight range of 144.5 lb and less can totally do a pull up. Weighted or not, pulling up your own bodyweight still counts as weight (obvi). So join me on this "weighted Wednesday" . . . #pullupqueen #weightedwednesday #weightedpullups #weightedchinups #pullups #chinups #bodyweight #extraweight #yourweight #instafit #instapullups #hashtag Coach: @the_chosenjuan1 (at Orange, California) https://www.instagram.com/p/B8fcGoUhiAt/?igshid=ofewuq3maxvb