SRD Total Fitness

SRD Total Fitness

Comments

Super easy recipe. Homemade sour cream made with cashews! Thanks Desmond
Awesome recipe. Super easy to make and tastes delicious!

We help the busy individual lose fat, gain lean muscle look and feel better with more energy

Drop 2 dress sizes...without cutting carbs? - https://mailchi.mp/97a72fe13b22/drop-2-dress-sizeswithout-cutting-carbs

#socialdistancerunning, #socialdistancehi5, #final5amrun, #wedidit6ftapart, #themission. Nice work this morning ladies 🤗👍🏿

Runnersway

#FitJournal
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WEEKLY CHALLENGE TIME!
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I have a challenge for you this week that will help boost your mindset!
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In fact, it’s designed to work with science-backed positive psychology to help you feel better and give you a sense of control over your life.
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📓🖋Your challenge is to use a 5-Minute Journal!
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Here’s the basic format …
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Every morning you list 3 things you’re grateful for and 3 things that would make the day great, along with an affirmation or two.
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Every night you write down 3 things happened during the day, and thoughts about what you could have done to make the day even better.
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People who use this journal method have noticed improved relationships, greater levels of happiness, and a more optimistic outlook on their life!
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Try it this week and see what YOU think! Are you in? Let us know in the comments.
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#journaling
#journeywithajournal
#voyage
#livetwice
#coachdesmond
#mindandbodybalance
#mindfulness
#barbados

Runnersway

#FitPlan
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Today I'm going to be the Devils Advocate
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The Fat Loss Formula is actually pretty simple (despite what marketing companies will lead you to believe)
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Eat in a large caloric deficit, get high protein, lift heavy 3-5 days per week in the gym, and do HIIT on a few off days. That's it. It's not complicated and it works like crazy.
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You don't need to detox or cleanse, you don't need to drink apple cider vinegar, and you don't need to do long boring cardio.
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I’m putting together a brand-new program starting Jan 20th. This is specifically for 5 committed women who want to lose 5-10lbs of fat and improve their fitness in 60 days. It’s a remote program, so you can join from anywhere in the world.
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I’m looking for 5 committed women to test it out at a HUGE 60% DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.”
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#fitbajan
#getfit
#feelstrong
#fitnessfirst
#barbados
#coachdesmond

Runnersway

#FitRecipe
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Easy Strawberry Spinach Salad
I had some of these ingredients in the cupboard and decided whats the fastest tastiest way to get a salad with spinach, (for you guys here Popular has the fresh strawberries). I garnished or threw on some blueberries feel free to guzzle this bad boy down.
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Ingredients
1/3 cup oil
2 tablespoons honey
dash cinnamon
3 tablespoons lemon juice
1 teaspoon Dijon mustard
1/8 teaspoon salt
8 cups baby spinach leaves
2 cups sliced strawberries
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Steps to Make It
Gather the ingredients.
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In a small clean jar with a tight-fitting lid, combine the oil, honey, cinnamon, lemon juice, mustard, and salt and shake well. You can also combine these ingredients in a small bowl and whisk with a wire whisk until blended.
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Cover and refrigerate the dressing until serving time.
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Combine the spinach and strawberries in a large serving bowl and toss gently to mix. You can do this ahead of time too just cover the bowl with foil or plastic wrap and store in the refrigerator up to 6 hours.
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Just before serving, drizzle the salad with the dressing (shake it or whisk it again first to blend) and toss gently to coat.
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Serve immediately. Enjoy!
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PS Cut up some veggies really quick pop them in the crock pot, few seasonings, himalayan pink salt, olive oil and you will have a nice hot bowl of veggie soup for dinner tonight. @ Garfield Sobers Gymnasium

Runnersway

#FitDoIt
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Do It
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Don’t Quit
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Sign up with @cd.rowe and he will support you in keeping your #fitness and #nutrition on track!
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#doitdontquit
#bajanfitness
#fitnessmotivation
#barbados
#coachdesmond
#signup
#begintoday

Runnersway

#FitSimple
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Beginners complicate. Experts simplify.
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It’s so easy to over-complicate fitness but unless you’re training for some competitive event, simple is almost always better.
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Get into the gym and focus on the main movements: squat, deadlift, upper body press, and upper body pull.
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Then make sure you move as much as possible. Walk instead of driving, take the stairs, that kind of stuff.
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Finally, don’t think that you have to follow a restrictive and over-complicated diet to get results. Dogmatic approaches are hard to sustain anyway. Focus on lots of veggies and lean protein and limit carbs to your workouts. Smatter in some healthy fats and eliminate to the best of your abilities overly processed and junk foods and you’re good to go.
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And, just so you know, I’m putting together a brand-new program starting Jan 13th. This is specifically for 5 committed women who want to lose 5-10lbs of fat and improve their fitness in 60 days. It’s a remote program, so you can join from anywhere in the world.
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I’m looking for 5 committed women to test it out at a HUGE 60% DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.
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Contact me #linkinbio for more details!
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#barbados
#fitlife
#keepitsimple
#flexible
#coachdesmond
#results
#bajanfitness

A little Santa workout for the weekend Santa 🛷⛄️🎅🏾

This was all about the chilli burger and the fajita, washed down with something that has % on it 🎅🏾

This is really the festive season no workouts lots of crazy people, food drink laughter and and merriment for the holiday season 🌲🎅🏾

A beautiful day for a half and full marathon well done ‘guys’

Some of the insanely fit Runners congratulations everyone 🎊🎉🍾🍾🙌🏾

Wow Lyn fuzzed me out 20 min AMRAP 7 toes to bar 7 American swings and 500m row I was dripping.

#FitDes

#FitQualified
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#coachdes is always #uppinghisgame
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‘Every year I attend at least one #fitnessconvention , due to the rapid pace of change in the health fitness field. Last year at the convention the one that caught my attention was #online #training - is it a fad (spin), or here to stay (weights >circuit training>Crossfit).
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The previous year I did Mixed Martial Arts, which was insanely good, but Online Training is a different world!
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Something new (to me) but gaining, traction as the use of tech more and more begins to crossover into fitness!
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Now, because of the amazing technology that’s available, I will be offering #fitness and #nutritional #coaching #online ! I’m now able to take on clients no matter where they are located in the world.

At this time I am looking to work with busy #moms who want to #lose 10lbs of #fat or more in 60 days!

- Increase their energy levels
- Exercise 2-3 times per week from the comfort of their own home
- Improve their nutritional habits

If that’s you, comment ‘tell me more’ below and I’ll message you with details.”
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#onlinetraining
#coachinyourlivingroom
#bestcoachever
#everyonelovesdes
#inyourhome
#busypeople
#gettingthingsdone
#noexcuses
#barbadostotheworld

#FitTips

#FitStretch
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#stretch before #bed
A great time to add some #flexibility and #foamrolling to your daily routine is an hour or two before bed – just as you’re winding down for the day. 😴😴

🧘‍♂️ Take 10 to 15 minutes and do some stretches and easy #yoga poses while you’re watching TV, listening to music or an audiobook. It’ll help you release #stress , find #balance and generally feel more #relaxed !

Your #body will #thankyou by feeling more relaxed and limber, plus also ready for any additional action! 🙄
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Looking to jumpstart your fitness or weight-loss journey? I can help!
Just so you know, I’m putting together a brand-new program starting August 5th. This is specifically for 5 busy #moms who want to lose 10lbs of fat or more in 60 days. It’s a remote program, so you can join from #anywhere in the #world
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I’m looking for 5 busy moms, to test it out at a HUGE 60% DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details!

Runnersway

#FitFriends

#FitFriend
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Today was #turnup and #takeyourfriend to #class #day
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#literally
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#workoutfriends
#workout
#coachdes
#barbados
#adventure
#runnersofinstagram
#bajanrunners
#run
#traininsane
#adventurerace

Burpees for Babies 8am Crossfit Moms team @teammikeycharity246 #gimme 10

So this morning we did mini tempos as we gear up for Run Barbados December 7-9 it was what you consider moderate intensity lots of recovery to keep us sharp for race day the workout was 4mins down go as far as you can and return up to the same mark by 4 mins this is an even split with the hill providing the intensity to the workout and your fitness determining how well you do our word for the morning was Gunning on the way back up DM for any challenges you are having and let me know how much hurt you can handle with this workout 😀 have fun

[07/07/19]   How amazing is Coach Des Desmond ?

Time for some Triathlon Action!

#burpeesforbabies

Desmond Rowe

Support a worthy cause! Help to raise funds for the NICU at QEH! Read how below! Please share!

Good morning!!! The Team Mikey Charity is asking all of you to help us raise funds to assist the NICU of the Q.E.H, while getting in some fun physical activity. Let's help the babies ......by doing burpees 😁😁😁😁😁😁😁. How do you assist? 3 easy steps ..... 1. Record yourself doing 10 burpees.
2. Post the video to Instagram.
3. Caption the amount of burpees done in the video ( groups) and Tag @teammikeycharity246 and hashtag #gimme10 and #teammikeycharity
That's it!!! For every burpee posted, The Team Mikey charity and our partners will donate $1. We are trying to raise at $2000.00 by July 15th, 2019. So that's 2000 burpees. Do you think we can do it??? So grab your friends, your family your gym buddy and let's do this!! You can do it more than once if you feel to. We encourage you guys to get creative with the burpees. Have some fun! Dress up if you like. Just remember to post and tag us.
If you or your business want to donate and get your business involved, send us an email at [email protected]. The more of us that work together, the more babies we can help
I know we can do this. Let's go!!!!! #charity #forthechildren #burpees #fitness #fun #Barbados #letsdothis #BurpeesforBabies

All finished 2019 Wolverines

We told all the teams good luck today but don’t beat our time 😀

#FitHustleForTheMuscle

#FitHustle
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The #muscle isn’t going to #builditself
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Join up with one of #coachdes #classes (he does #personaltraining too)
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All info on the #website - #linkinbio
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#hustleforthatmuscle
#workoutfriends
#beachbodycoach
#turnup
#strong
#runnersofinstagram
#bajanstrong
#bajanrunners
#barbados

Liliplum Kids

Vote for the top dad to win Breakfast for 4 at Savannah Beach Hotel! The image with the most likes by 6pm on June 27th wins the grand prize!
Winner will be announced on June 28th.

#FitSparkle

#FitSparkle
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We don’t #sweat we #sparkle
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#coachdes
#workout
#sparkledontsweat
#workoutfriends
#strong
#beachbodycoach
#runnersofinstagram
#bajanrunners
#crossfit
#strengthcoach

#FitFam

#FitFamily
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Sometimes #people are #busy or sometimes they are #injured and sometimes people just leave the #group but the #smartones always come back to #coachdes
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#wearefamily
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#comerunwithus
#workoutfriends
#runningfamily
#turnup
#beachbodycoach
#oldschool
#barbados
#bajanrunners
#nicetoseeyou
#runnersofinstagram
#running
#saturdaylongrun

Runnersway

#FitBeachFit

#FitBeach
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#newsession - get #fit at the #beach
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Starts this #Sunday at #8am on #miamibeach #barbados
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#cropoveriscoming
#beachworkout
#beachbody
#beachbodycoach
#coachdes
#somethingnew
#stopcomplainingstarttraining
#burncalories
#seabath
#seeyousunday
#sundayfunday
#sundayvibes

#FitAndBitch

#FitBitch
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#coachdes has heard all the #excuses all the #moans and all of the #bitching too..
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He just #ignores it all 🙄
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#sadly the bitching doesn’t #burncalories but it does help make you feel better when you #workoutwithfriends
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#barbados
#runnersofinstagram
#allstrong
#oneteam
#workoutvibes
#blahblahblah
#thanksforlistening
#stopcomplainingstarttraining

Runnersway

#FitWood

#FitWood
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#backuponthewood it’s #cropover2019 season and the #plankchallenge is strong - got to be ready for the #fete
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What type of wood you want?
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#coachdes
#plank
#challenge
#whatwood
#woodplank
#teamwork
#runnersofinstagram
#bajanrunners
#bestcoach
#newteam
#oldteam
#oneteam
#allstrong
#barbados

#FitCauliflower

#FitGoals
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If #cauliflower can do it then #socanyou
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#fitgoal
#motivation
#cauliflowerpower
#coachdes
#workoutwithfriends
#barbados
#noexcuses

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