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S O C C E R ⚽️ S T R E N G T H.
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Girl Power 💪🏼 At It’s Best With This Group Of Athletes Hungry To Make Progress 🙌🏼.
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Happy Friday Vibes Y’all ✊.
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@ava.fischer @sophieschnoll @cheyne.mccreight @hannahmalsch @annamken @kaleigh.thompson14 @marleysatran @madiganjohnstone @kenzieebarnes .
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#highschoolsoccer #soccer #soccergirls #fitness #mke #strength #speed #strengthtraining #train #training #gym #football #footballgames #nutrition #injuryprevention #hardwork #dedicated #athlete #strong #grind #friday #girlpower #girlswholift
S O C C E R ⚽️ S T R E N G T H. . Girl Power 💪🏼 At It’s Best With This Group Of Athletes Hungry To Make Progress 🙌🏼. . Happy Friday Vibes Y’all ✊. . @ava.fischer @sophieschnoll @cheyne.mccreight @hannahmalsch @annamken @kaleigh.thompson14 @marleysatran @madiganjohnstone @kenzieebarnes . . #highschoolsoccer  #soccer  #soccergirls  #fitness  #mke  #strength  #speed  #strengthtraining  #train  #training  #gym  #football  #footballgames  #nutrition  #injuryprevention  #hardwork  #dedicated  #athlete  #strong  #grind  #friday  #girlpower  #girlswholift 
Gettin it 🏋️‍♀️
Gettin it 🏋️‍♀️
🦍R E C O V E R Y🦍
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Recovery can be as simple as you resting, stretching and foam rolling, however, it can also involve some moderate accessory work and cardio to promote blood flow back into the body.
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For me, since my recovery is in between my max effort and dynamic effort days I usually do a few movements for both upper and lower body. 
Some of my recovery training consisted of: 
1. Dynamic warm up
2. Foam rolling
3. Weighted lunges
4. Tricep dips
5. Lateral raises
6. Core work
7. Glute ham raise (GHR)
8. Standing calve raises
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If your rest days consist of simply taking the day off, that is not entirely a bad idea, however, give training recovery a shot and see how you feel!
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🔒 I N and still working...💪🏾🦍 @noahb28_ @petewilliamspowerlifts @sadiemercerfit @underthebar @elitefts @ant_toe @defrancosgym @mountaindog1 @chris_tutela @christianguzmanfitness @beastmodejones @russwole @drjohnrusin @diddy @garyvee @marclobliner @ghostlifestyle 
#bodybuilding #fitness #igfitness #fitnesslifestyle #fitnessjourney #gorilla #gainz #motivation #striveforgreatness #fitfam #sports #fit #healthiswealth #conjugate #knowledge #love #instagood #flex #positivity #successful #coaching #fitfam #mindset #motivationalquotes #entrepreneur #transformation #dedication #personaltraining #sportsperformance
🦍R E C O V E R Y🦍 • Recovery can be as simple as you resting, stretching and foam rolling, however, it can also involve some moderate accessory work and cardio to promote blood flow back into the body. • • For me, since my recovery is in between my max effort and dynamic effort days I usually do a few movements for both upper and lower body. Some of my recovery training consisted of: 1. Dynamic warm up 2. Foam rolling 3. Weighted lunges 4. Tricep dips 5. Lateral raises 6. Core work 7. Glute ham raise (GHR) 8. Standing calve raises • If your rest days consist of simply taking the day off, that is not entirely a bad idea, however, give training recovery a shot and see how you feel! • • • 🔒 I N and still working...💪🏾🦍 @noahb28_ @petewilliamspowerlifts @sadiemercerfit @underthebar @elitefts @ant_toe @defrancosgym @mountaindog1 @chris_tutela @christianguzmanfitness @beastmodejones @russwole @drjohnrusin @diddy @garyvee @marclobliner @ghostlifestyle #bodybuilding  #fitness  #igfitness  #fitnesslifestyle  #fitnessjourney  #gorilla  #gainz  #motivation  #striveforgreatness  #fitfam  #sports  #fit  #healthiswealth  #conjugate  #knowledge  #love  #instagood  #flex  #positivity  #successful  #coaching  #fitfam  #mindset  #motivationalquotes  #entrepreneur  #transformation  #dedication  #personaltraining  #sportsperformance 
🦍U P P E R🦍
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Following Monday’s lower body training is Tuesday’s upper body training!
🏋🏾‍♂️🏋🏾‍♀️
MAX EFFORT UPPER BODY TRAINING
1️⃣ Pin press - work up to a 1 rep max
2️⃣ (Unsupported) Seated shoulder press - single arm dumbbell — 4 sets x 6 reps
3️⃣ Dumbbell rows — 4 sets x 10-12 reps X Dumbbell pullover — 3 sets x 15 reps
4️⃣ Preacher curls — 3 sets x 8-10 reps X Tate presses — 3 sets x 15 reps
5️⃣ Pallof press (cable/bands) — 3 sets x 15 reps (each side)
FINISHER — Push-ups AND Rear delt flies —as many reps as possible (AMRAP) in 60s •
I use this upper body and lower body split 2 times a week— 2 max effort days and 2 dynamic (speed) days— to get the most out of my muscles and strain them to where they can actually be stressed enough to adapt and grow!
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Most of your muscles (especially the larger ones; back, legs, and chest) can be trained up to 2 times a week, if not more! 
Smaller muscles; biceps, triceps, shoulders, and calves can be trained even more frequently than 2 times sometimes up to 4 times a week!
This still (depending on your split) allows for an adequate amount of rest and recovery so you can be ready to train maximally again the following week
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What does your training split look like? Do you train upper and lower, “bro-split,” or some other training split? 
LET US KNOW IN THE COMMENTS‼️‼️
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🔒 I N and still working...💪🏾🦍 @noahb28_ @petewilliamspowerlifts @sadiemercerfit @westsidebarbellofficial @elitefts @underthebar @ant_toe @julialadewski @marclobliner @beastmodejones @alphalete @lockdownco @defrancosgym @theonlinecoach @chris_tutela @garyvee @diddy 
#bodybuilding #fitness #igfitness #fitnesslifestyle #fitnessjourney #gorilla #gainz #motivation #striveforgreatness #fitfam #sports #fit #healthiswealth #strength #knowledge #love #instagood #conjugate #positivity #successful #coaching #fitfam #mindset #motivationalquotes #entrepreneur #transformation #dedication #personaltraining #sportsperformance
🦍U P P E R🦍 • Following Monday’s lower body training is Tuesday’s upper body training! 🏋🏾‍♂️🏋🏾‍♀️ MAX EFFORT UPPER BODY TRAINING 1️⃣ Pin press - work up to a 1 rep max 2️⃣ (Unsupported) Seated shoulder press - single arm dumbbell — 4 sets x 6 reps 3️⃣ Dumbbell rows — 4 sets x 10-12 reps X Dumbbell pullover — 3 sets x 15 reps 4️⃣ Preacher curls — 3 sets x 8-10 reps X Tate presses — 3 sets x 15 reps 5️⃣ Pallof press (cable/bands) — 3 sets x 15 reps (each side) FINISHER — Push-ups AND Rear delt flies —as many reps as possible (AMRAP) in 60s • I use this upper body and lower body split 2 times a week— 2 max effort days and 2 dynamic (speed) days— to get the most out of my muscles and strain them to where they can actually be stressed enough to adapt and grow! ‼️ Most of your muscles (especially the larger ones; back, legs, and chest) can be trained up to 2 times a week, if not more! Smaller muscles; biceps, triceps, shoulders, and calves can be trained even more frequently than 2 times sometimes up to 4 times a week! This still (depending on your split) allows for an adequate amount of rest and recovery so you can be ready to train maximally again the following week • ⁉️ What does your training split look like? Do you train upper and lower, “bro-split,” or some other training split? LET US KNOW IN THE COMMENTS‼️‼️ • • • 🔒 I N and still working...💪🏾🦍 @noahb28_ @petewilliamspowerlifts @sadiemercerfit @westsidebarbellofficial @elitefts @underthebar @ant_toe @julialadewski @marclobliner @beastmodejones @alphalete @lockdownco @defrancosgym @theonlinecoach @chris_tutela @garyvee @diddy #bodybuilding  #fitness  #igfitness  #fitnesslifestyle  #fitnessjourney  #gorilla  #gainz  #motivation  #striveforgreatness  #fitfam  #sports  #fit  #healthiswealth  #strength  #knowledge  #love  #instagood  #conjugate  #positivity  #successful  #coaching  #fitfam  #mindset  #motivationalquotes  #entrepreneur  #transformation  #dedication  #personaltraining  #sportsperformance 
Wednesday Boot Camps Are 🔥🔥🔥🔥🔥🔥🔥
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The best people... Positive vibes.  Big smiles 😄 & Lots of laughs 🤣.
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Truly grateful for each and every one of you that makes The Top Shop 🙌 what it is.
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You’re all the real MVP’s!
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First time guys try Boot Camp For FREE, see you tonight✊.
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@mrbrettsummers 
#fitfam #humpday #pic #team #squad #smile #happy #grateful #goodvibes #gym #healthylifestyle #cardio #bootcamp #coach #personaltrainer #fitness #hardwork #milwaukee #mke #cold #healthylifestyle #workout #business #garagegym #bodybuilding #fitspo #instafit
Wednesday Boot Camps Are 🔥🔥🔥🔥🔥🔥🔥 . The best people... Positive vibes. Big smiles 😄 & Lots of laughs 🤣. . Truly grateful for each and every one of you that makes The Top Shop 🙌 what it is. . You’re all the real MVP’s! . First time guys try Boot Camp For FREE, see you tonight✊. . @mrbrettsummers #fitfam  #humpday  #pic  #team  #squad  #smile  #happy  #grateful  #goodvibes  #gym  #healthylifestyle  #cardio  #bootcamp  #coach  #personaltrainer  #fitness  #hardwork  #milwaukee  #mke  #cold  #healthylifestyle  #workout  #business  #garagegym  #bodybuilding  #fitspo  #instafit 
We Believe a Positive ✌️ Gym Atmosphere of Growth and Support is Key To Big Results!
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We hope you agree 😊 @marisamgreco @sarah.m.greco .
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#gym #vibes #happy #tuesday #fun #workout #fitness #motivation #healthy #lifestyle #daughter #mom #twins #team #fitfam #transformationtuesday #milwaukee #trainer #coach #happyplace #body #positivevibes #squad #workout #entrepreneur #work #mke #milwaukee
🦍M A X E F F O R T🦍
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Monday I woke up with a drive to plan out my week for school and murder my workout.
I couldn’t decide if I wanted to do upper or lower for max effort so I let you guys decide...
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Results showed—MAX EFFORT LOWER BODY
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That workout looked a little like this if you want to try it out
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ALL of these movements should consist of heavy (maximal/ near maximal) weights and it  should definitely be a challenge!
1️⃣Box Squats - heavy sets of 1,1,1 I used the #elitefts #yokebar 
2️⃣RDLs - 4 sets x 8 reps 
3️⃣Dumbbell walking lunges - 3 sets x 20 steps (10 steps each leg)
4️⃣Hyper-extensions - 3 sets x 15 reps
5️⃣Sled pulls - 5 sets x 60 yards (forward, backward, and side shuffles) — it’s okay to switch these up every 60 yards
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Overall, I had a really good lower day and on this new program I have physically felt much stronger than previous programs!
Give this workout a try and if you have any questions feel free to reach out and contact us through DM.
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Today I have MAX EFFORT UPPER at @toplinegym 
What are you guys doing to be physically active this Tuesday? 
Let us know in the comments‼️
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🔒 I N and still working...💪🏾🦍 @noahb28_ @noah.alling @marclobliner @tayy_mills_fit @jujimufu @sadiemercerfit @petewilliamspowerlifts @larrywheels @underthebar @chadwesleysmith @westsidebarbellofficial @beastmodejones @stevecook 
#bodybuilding #fitness #igfitness #fitnesslifestyle #fitnessjourney #gorilla #gainz #motivation #striveforgreatness #fitfam #sports #fit #healthiswealth #strength #knowledge #love #instagood #flex #positivity #successful #coaching #fitfam #mindset #motivationalquotes #entrepreneur #transformation #dedication #personaltraining #sportsperformance
🦍M A X E F F O R T🦍 • Monday I woke up with a drive to plan out my week for school and murder my workout. I couldn’t decide if I wanted to do upper or lower for max effort so I let you guys decide... • Results showed—MAX EFFORT LOWER BODY • That workout looked a little like this if you want to try it out • ALL of these movements should consist of heavy (maximal/ near maximal) weights and it should definitely be a challenge! 1️⃣Box Squats - heavy sets of 1,1,1 I used the #elitefts  #yokebar  2️⃣RDLs - 4 sets x 8 reps 3️⃣Dumbbell walking lunges - 3 sets x 20 steps (10 steps each leg) 4️⃣Hyper-extensions - 3 sets x 15 reps 5️⃣Sled pulls - 5 sets x 60 yards (forward, backward, and side shuffles) — it’s okay to switch these up every 60 yards • Overall, I had a really good lower day and on this new program I have physically felt much stronger than previous programs! Give this workout a try and if you have any questions feel free to reach out and contact us through DM. ⁉️ Today I have MAX EFFORT UPPER at @toplinegym What are you guys doing to be physically active this Tuesday? Let us know in the comments‼️ • • • 🔒 I N and still working...💪🏾🦍 @noahb28_ @noah.alling @marclobliner @tayy_mills_fit @jujimufu @sadiemercerfit @petewilliamspowerlifts @larrywheels @underthebar @chadwesleysmith @westsidebarbellofficial @beastmodejones @stevecook #bodybuilding  #fitness  #igfitness  #fitnesslifestyle  #fitnessjourney  #gorilla  #gainz  #motivation  #striveforgreatness  #fitfam  #sports  #fit  #healthiswealth  #strength  #knowledge  #love  #instagood  #flex  #positivity  #successful  #coaching  #fitfam  #mindset  #motivationalquotes  #entrepreneur  #transformation  #dedication  #personaltraining  #sportsperformance 
NO EXCUSES PERIOD.
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Never let a setback become an excuse to feel sorry for yourself,  to “rest”, to look for sympathy 😩.
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Expect setbacks, better yet...Crave 🍽 Setbacks.
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Because with them, it implies actions 📈.
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But the absence of struggle means your retreating 📉 and going backwards in life.
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Comment your worst Injuries and if you still trained around them in the gym and how it Positively impacted you 📱.
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@embracethescar_ #bodybuilding #body #injury #hurt #pain #fight #struggle #grind #workhard #business #baseball #football #sports #lifting #training #personaltrainer #coach #strengthandconditioning #fitness #fitfam #legs #brain #mentalhealth #squat #deadlift #muscle #anxiety #friday #mood
NO EXCUSES PERIOD. . Never let a setback become an excuse to feel sorry for yourself, to “rest”, to look for sympathy 😩. . Expect setbacks, better yet...Crave 🍽 Setbacks. . Because with them, it implies actions 📈. . But the absence of struggle means your retreating 📉 and going backwards in life. . Comment your worst Injuries and if you still trained around them in the gym and how it Positively impacted you 📱. . @embracethescar_ #bodybuilding  #body  #injury  #hurt  #pain  #fight  #struggle  #grind  #workhard  #business  #baseball  #football  #sports  #lifting  #training  #personaltrainer  #coach  #strengthandconditioning  #fitness  #fitfam  #legs  #brain  #mentalhealth  #squat  #deadlift  #muscle  #anxiety  #friday  #mood 
@toplinegym is here to change athletes one practice, one meal, one rep at a time 💪🏻🔥 .
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Come experience & try a FREE session this Tuesday @ 4:30pm - 2012 W. Bender Rd .
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👉🏻you have absolutely nothing to lose & everything to gain 🔥 no excuses 🙅🏼‍♀️ .
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It’s time to get started, train smart & reach your fullest potential 💯
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ITS GRIND TIME ⚽️ State anyone? 🍽🏆? .
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DM me your questions 🤙🏻 we have your back 🙌🏻 .
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TAG a teammate below 👊🏻 .
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#grindtime #gotime #strengthtraining #strong #fitness #soccer #soccerstrengthtraining #soccertime #preseason #soccertraining #getstronger #injuryprevention #better #faster #stronger #quicker #train #trainsmart @mrbrettsummers
@toplinegym is here to change athletes one practice, one meal, one rep at a time 💪🏻🔥 . . Come experience & try a FREE session this Tuesday @ 4:30pm - 2012 W. Bender Rd . . 👉🏻you have absolutely nothing to lose & everything to gain 🔥 no excuses 🙅🏼‍♀️ . . It’s time to get started, train smart & reach your fullest potential 💯 . . ITS GRIND TIME ⚽️ State anyone? 🍽🏆? . . DM me your questions 🤙🏻 we have your back 🙌🏻 . . TAG a teammate below 👊🏻 . . #grindtime  #gotime  #strengthtraining  #strong  #fitness  #soccer  #soccerstrengthtraining  #soccertime  #preseason  #soccertraining  #getstronger  #injuryprevention  #better  #faster  #stronger  #quicker  #train  #trainsmart  @mrbrettsummers
Who needs a filter when you’ve got that natural ✨glowy ✨ look 😂  Its always a good time with my @toplinegym fam 💪🏼
Who needs a filter when you’ve got that natural ✨glowy ✨ look 😂 Its always a good time with my @toplinegym fam 💪🏼
@toplinegym we here to party 😁
@toplinegym we here to party 😁
LESS THINKING | MORE DOING.
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Start that training 💪 program.  Publish that first VLOG 🎥post.  Ask out the guy from the coffee shop ☕️ Hire that coach.  Invest that money 💴 Finish that book 📚.
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It’s always worth it & the birthday 🎂 boy @kbloomfit did it back in 2017 and the payoff was huge!
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Make it a great hump day!
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#fitfam #freshstart #pic #gym #squad #smile #happy #grateful #goodvibes #gym #healthylifestyle #cardio #bootcamp #coach #personaltrainer #fitness #hardwork #milwaukee #mke #thebest #healthylifestyle #workout #business #garagegym #bodybuilding #fitspo #instafit #friends #instagood #birthday
LESS THINKING | MORE DOING. . Start that training 💪 program. Publish that first VLOG 🎥post. Ask out the guy from the coffee shop ☕️ Hire that coach. Invest that money 💴 Finish that book 📚. - It’s always worth it & the birthday 🎂 boy @kbloomfit did it back in 2017 and the payoff was huge! - Make it a great hump day! - #fitfam  #freshstart  #pic  #gym  #squad  #smile  #happy  #grateful  #goodvibes  #gym  #healthylifestyle  #cardio  #bootcamp  #coach  #personaltrainer  #fitness  #hardwork  #milwaukee  #mke  #thebest  #healthylifestyle  #workout  #business  #garagegym  #bodybuilding  #fitspo  #instafit  #friends  #instagood  #birthday 
YOU’RE INVITED TONIGHT 🙌.
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Come try out our number one Boot Camp since 2008 ☝️.
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The Top Line Boot Camp every Monday and Wednesday at 6:15 pm is the perfect way to start your week on the right foot 👟.
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Invite your family, your friends and your followers 📲.
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#monday #motivation #friends #workout #fitness #fit #healthy #body #training #girls #goals #gift #positivevibes #love #lifestyle #fitlife #fitbody #bodybuilding #abs #mke #milwaukee #diet #mealplan #mealprep #follow #bootcamp #transformation #havefun
YOU’RE INVITED TONIGHT 🙌. . Come try out our number one Boot Camp since 2008 ☝️. . The Top Line Boot Camp every Monday and Wednesday at 6:15 pm is the perfect way to start your week on the right foot 👟. . Invite your family, your friends and your followers 📲. - #monday  #motivation  #friends  #workout  #fitness  #fit  #healthy  #body  #training  #girls  #goals  #gift  #positivevibes  #love  #lifestyle  #fitlife  #fitbody  #bodybuilding  #abs  #mke  #milwaukee  #diet  #mealplan  #mealprep  #follow  #bootcamp  #transformation  #havefun 
WHAT’S YOUR FAV SUPPLEMENT 🤨?
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I get this question a lot and over the last 15 years of 💪 training I’ve always stuck to these staples.
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Water 💦 Creatine 👍 200MG Caffeine 😳 B-Complex 💊 60g Whey Isolate 🥛.
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Food 🍳 is always priority number one and if I’m getting really dialed ☎️ in for fun, I’ll add in extra supps.
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Comment Your Favorite Supps & Brands 📲.
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🎧 @alwaysnever .
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#supplements #gym #preworkout #lift #bodybuilding #shoulders #eat #nutrition #physique #competition #nike #protein #proteinshake #diet #smoothie #caffeine #focus #power #train #training #coach #personaltrainer #mke #milwaukee #fitness #fit #monday #gymlife  #mensstyle #bodybuilder
WHAT’S YOUR FAV SUPPLEMENT 🤨? - I get this question a lot and over the last 15 years of 💪 training I’ve always stuck to these staples. - Water 💦 Creatine 👍 200MG Caffeine 😳 B-Complex 💊 60g Whey Isolate 🥛. - Food 🍳 is always priority number one and if I’m getting really dialed ☎️ in for fun, I’ll add in extra supps. - Comment Your Favorite Supps & Brands 📲. - 🎧 @alwaysnever . - #supplements  #gym  #preworkout  #lift  #bodybuilding  #shoulders  #eat  #nutrition  #physique  #competition  #nike  #protein  #proteinshake  #diet  #smoothie  #caffeine  #focus  #power  #train  #training  #coach  #personaltrainer  #mke  #milwaukee  #fitness  #fit  #monday  #gymlife  #mensstyle  #bodybuilder 
#Repost @toplinegym
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HOW MANY DAYS A WEEK DO YOU TRAIN 📲.
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@mrbrettsummers and @Joe_anklam sat down to discuss “How to Live The Fit Life” on this episode 📺.
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“Training” 💪 was topic numero uno & the verdict is in...unless you’re 90-100 years old 👴🏻 you should be able to squeeze some kind of training in each day.
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PS. YOU’RE INVITED to Boot Camp Saturday at 🕙 10:00am.
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Come try out our number 1 lifestyle transformation program since 2008.
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The Top Line Boot Camp runs every Monday and Wednesday at 6:15pm & Saturday mornings at 10:00am!
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It’s the perfect way to stay on track with your goals 👟.
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Invite your family, your friends and your followers 📲
#Repost  @toplinegym ・・・ HOW MANY DAYS A WEEK DO YOU TRAIN 📲. . @mrbrettsummers and @Joe_anklam sat down to discuss “How to Live The Fit Life” on this episode 📺. . “Training” 💪 was topic numero uno & the verdict is in...unless you’re 90-100 years old 👴🏻 you should be able to squeeze some kind of training in each day. . PS. YOU’RE INVITED to Boot Camp Saturday at 🕙 10:00am. . Come try out our number 1 lifestyle transformation program since 2008. . The Top Line Boot Camp runs every Monday and Wednesday at 6:15pm & Saturday mornings at 10:00am! . It’s the perfect way to stay on track with your goals 👟. . Invite your family, your friends and your followers 📲
HOW MANY DAYS A WEEK DO YOU TRAIN 📲.
.
@mrbrettsummers and @Joe_anklam sat down to discuss “How to Live The Fit Life” on this episode 📺.
.
“Training” 💪 was topic numero uno & the verdict is in...unless you’re 90-100 years old 👴🏻 you should be able to squeeze some kind of training in each day.
.
PS. YOU’RE INVITED to Boot Camp Saturday at 🕙 10:00am.
.
Come try out our number 1 lifestyle transformation program since 2008.
.
The Top Line Boot Camp runs every Monday and Wednesday at 6:15pm & Saturday mornings at 10:00am!
.
It’s the perfect way to stay on track with your goals 👟.
.
Invite your family, your friends and your followers 📲.
.
#humpday #motivation #friends #workout #fitness #fit #healthy #body #training #halloween #goals #costume #positivevibes #love #lifestyle #fitlife #fitbody #bodybuilding #abs #mke #milwaukee #diet #mealplan #mealprep #follow #bootcamp #transformation #fitnesslifestyle #business
HOW MANY DAYS A WEEK DO YOU TRAIN 📲. . @mrbrettsummers and @Joe_anklam sat down to discuss “How to Live The Fit Life” on this episode 📺. . “Training” 💪 was topic numero uno & the verdict is in...unless you’re 90-100 years old 👴🏻 you should be able to squeeze some kind of training in each day. . PS. YOU’RE INVITED to Boot Camp Saturday at 🕙 10:00am. . Come try out our number 1 lifestyle transformation program since 2008. . The Top Line Boot Camp runs every Monday and Wednesday at 6:15pm & Saturday mornings at 10:00am! . It’s the perfect way to stay on track with your goals 👟. . Invite your family, your friends and your followers 📲. . #humpday  #motivation  #friends  #workout  #fitness  #fit  #healthy  #body  #training  #halloween  #goals  #costume  #positivevibes  #love  #lifestyle  #fitlife  #fitbody  #bodybuilding  #abs  #mke  #milwaukee  #diet  #mealplan  #mealprep  #follow  #bootcamp  #transformation  #fitnesslifestyle  #business