#coachsiemer

[crossfit-effingham]

Annual Renewal time.. excited to watch some great stuff at the Arnold Sports festival Next weekend! #coachsiemer (at Effingham, Illinois) https://www.instagram.com/p/BuMaYAXncYf/?utm_source=ig_tumblr_share&igshid=1xmiikx5gkmxo

[crossfit-effingham]

🔥Looking for 20 🔥to take on the next RedLine 6 week challenge!! Because we reserve past participants first dibs it is already half full. Every session has been full and this will be one of the last ones before summer starts!🙈 Book a quick call to share your goals for this year and see if it’s a good fit!🔥🔥 Get your deposit down and lock in your spot ASAP. Easy to follow nutrition plan. 3-4x per week with a trainer. Party atmosphere! Show up-get results. Period. Oh and you can win 💰💰#redline6weekchallenge #coachsiemer #crossfiteffingham (at Crossfit Effingham) https://www.instagram.com/p/BuFU4yIHryn/?utm_source=ig_tumblr_share&igshid=1gf0hdc1umdxx

[crossfit-effingham]

🔥Looking for 20 🔥to take on the next RedLine 6 week challenge!! Because we reserve past participants first dibs it is already half full. Every session has been full and this will be one of the last ones before summer starts!🙈 Book a quick call to share your goals for this year and see if it’s a good fit!🔥🔥 Get your deposit down and lock in your spot ASAP. Easy to follow nutrition plan. 3-4x per week with a trainer. Party atmosphere! Show up-get results. Period. Oh and you can win 💰💰#redline6weekchallenge #coachsiemer #crossfiteffingham (at Crossfit Effingham) https://www.instagram.com/p/BuFU0m3nfWs/?utm_source=ig_tumblr_share&igshid=1xml1ppfhg550

[crossfit-effingham]

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6/30 of the 10k challenge. Missed yesterday due to poor time management. Therefor 2-10ks today. Hate making up but thats the deal. #siemerc210kchallenge #1stphorm #crossfiteffingham #coachsiemer (at Crossfit Effingham) https://www.instagram.com/p/Bt860otHY_z/?utm_source=ig_tumblr_share&igshid=1kqf6yw26g4rk

[crossfit-effingham]

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Day 2/30 #siemerC210kchallenge Rules: Do a 10k on any concept2 device per day for 30 days. Row 45min #crossfiteffingham #1stphormlegionnaire #coachsiemer #followtheplan #concept2 (at Crossfit Effingham) https://www.instagram.com/p/BtviYzNH8vL/?utm_source=ig_tumblr_share&igshid=lse0goqywbvm

[crossfit-effingham]

Own up... you’re not a baby anymore who requires someone else to put food in your mouth.. If you are carrying too much weight or not enough. That is your fault.. Sure there are life situations that make it harder to choose foods that are not poor choices. But you still put it in your mouth chewed it up and swallowed. Now, if you struggle knowing what are better decisions are, Thats another discussion in which I would be happy to engage in. #crossfiteffingham #1stphormlegionnaire #coachsiemer https://www.instagram.com/p/BsvxJ5CHsra/?utm_source=ig_tumblr_share&igshid=ed4kijsbtsnd

[crossfit-effingham]

Most important tools in your kitchen when you are trying to manipulate your body composition. #crossfiteffingham #1stphormlegionnaire #coachsiemer (at Crossfit Effingham) https://www.instagram.com/p/BsqER5Tn3_D/?utm_source=ig_tumblr_share&igshid=8p9lel13r2av

[crossfit-effingham]

Whats my typical first meal of the day? Takes 5 mins. Black coffee 10 egg whites Spinach Banana or some sort of carbohydrate. Measured specifically to what I need. Measure everything. Studies show that typical meal tracking is underestimated by 15-20%. Meaning you are most likely eating more than what you think you are. #followtheplan #crossfiteffingham #coachsiemer #1stphormlegionnaire https://www.instagram.com/p/BslFY5fH1GH/?utm_source=ig_tumblr_share&igshid=1eqr6tc3yf0eb