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Misinformation

  • Post author:earnthosecarbsadmin
  • Post published:March 31, 2021
  • Post category:Uncategorized
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There is a ton of misinformation out there. Here are some of the myths I see over and over again.

Continue ReadingMisinformation

Keys to success

  • Post author:earnthosecarbsadmin
  • Post published:March 24, 2021
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Simple stuff here, but a lot of people get it wrong. If you are not losing weight then you are not in a calorie deficit, and so it doesn’t matter…

Continue ReadingKeys to success

Try the 70/30 method

  • Post author:earnthosecarbsadmin
  • Post published:March 16, 2021
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 When planning a cutting diet, you’ll want your calorie deficit to be created by reducing carb and fat intake. However, it’s important to remember that proper fat intake is necessary…

Continue ReadingTry the 70/30 method

Nutrition 101

  • Post author:earnthosecarbsadmin
  • Post published:March 8, 2021
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The highlights of this review paper perfectly sum up nutritional guidelines for the general population with respect to weight loss.⁣⁣Energy balance rules from a weight loss standpoint. In this context,…

Continue ReadingNutrition 101

How we burn calories

  • Post author:earnthosecarbsadmin
  • Post published:March 5, 2021
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BMR is defined as the amount of energy that is required to exist and function. It is the defined “...as the energy required for performing vital body functions at rest,…

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Low Calories?

  • Post author:earnthosecarbsadmin
  • Post published:February 25, 2021
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Saw this from @coach__carroll a while back and saved it. It’s absolutely relevant for many people who claim they can’t lose weight because of their ‘hormones’ or that they have a slow…

Continue ReadingLow Calories?

How many calories?

  • Post author:earnthosecarbsadmin
  • Post published:February 14, 2021
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HOW MANY CALORIES you need to cut in order to drop weight will vary between individuals. A well planned cut consist of initially identifying what maintenance is, in order to…

Continue ReadingHow many calories?

Energy Balance

  • Post author:earnthosecarbsadmin
  • Post published:February 9, 2021
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“How can I be eating so little, and still gaining weight?”⬅ Have you ever felt this way? (Or had a client who has?)-🤔What’s the deal? Are their bodies broken? Or…

Continue ReadingEnergy Balance

Hard to swallow

  • Post author:earnthosecarbsadmin
  • Post published:February 3, 2021
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Verified I’ve been seeing this meme floating around the Internet and it’s been cracking me up, so I decided to make my own version. 🤣⁣💊 ⁣ Here are some hard…

Continue ReadingHard to swallow

Fat loss strategies

  • Post author:earnthosecarbsadmin
  • Post published:December 25, 2020
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Quick fixes.Short cuts.Fad diets. This is the current playing field. Everything except the discipline to create and follow a well composed diet. Sometimes it is the simple things that we…

Continue ReadingFat loss strategies
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You need a plan!

Any trainer can make you sweat, and trainer can make you sore. There has to be a reason and a method to the madness. Our workouts are designed to have you progressively build toward your ultimate goal.  A fun workout is great, but the results of a well designed training plan, is the best reward.

How many Mondays have been and gone since you said “I’ll start next week”? Take Action! Start Today!

Member spot light!

 In 2 months, Holly has lost 7.32 inches off her waist!

Valley Strength and Fitness

valley.strength.fitness

Voted Clackamas & Happy Valley's #1 Personal Trainer 2024
🎓 17 yrs/27k Sessions trained
💪 Strength
🍉Nutrition Coaching
1 on 1 Private Training Gym

Discover what sets us apart from your corporate fr Discover what sets us apart from your corporate franchise gym. See why people have gym memberships at other gyms, but choose to do their personal training here, and why we're #1 in the Clackamas/Happy Valley area. 

Contact us today, and let's get started. 

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Great past weekend at the 2025 Pacific Coast Champ Great past weekend at the 2025 Pacific Coast Championships. @sadona.wise competing in her first show at 74! 
It's been a great past few months collaborating with @dakota_thetransformer for her training. 

Discover why we're #1 in Happy Valley for personal training. Contact us today, and let's get started. 

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@sadona.wise showing age is just a number! 74 Year @sadona.wise showing age is just a number! 74 Years Young!

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Discover what sets us apart and why we're voted #1 Discover what sets us apart and why we're voted #1 for personal training. Contact us today, and let's get started. 

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12 year old Alton learning how to barbell squat fo 12 year old Alton learning how to barbell squat for the first time.. all before school! 

Learning the fundamentals is critical before you try squatting with any load on your back. 

Back hurt when squatting? Shoulders hurt the bar? Don't know proper placement on the back? 

Contact us today and discover why we're voted #1 and why people have  memberships at local gyms around town, but do their training here. 

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While many current trainers were still in high sch While many current trainers were still in high school, I was  coaching clients a decade ago.  With over 17 years of experience and more than 27,000 sessions completed, I’ve built my career on delivering real, lasting results for my clients.
 

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Do you actually feel what you're targeting, or are Do you actually feel what you're targeting, or are you going through the motions? 

Has your trainer put you on the bench press, and you feel it more in the arms and shoulder than the chest? That's not a "you" problem. It's that they don't know how to teach it to you properly. 

Contact us today and discover why we're voted #1 in @cityofhappyvalley for personal training. 

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#happyvalleyoregon #clackamascounty #clackamasoregon #portlandoregon#happyvalleymoms
You’d be surprised how many new clients come to You’d be surprised how many new clients come to me after being taught improper squat technique by their previous trainer.

You'd also be surprised how many trainers can't coach a squat properly. 

 It’s unfortunate—bad form not only increases the risk of injury but also limits results.

Does your squat resemble some of the arched back pictures? Can't hit depth on a squat without collapsing forward? Contact us today and discover how our coaching sets us apart from the rest and why we're voted #1. 

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Flexibility and strength. Great exercise for the o Flexibility and strength. Great exercise for the obliques and low back. 

Bored with your traditional timed planks, watching your life tick away on your phones timer? 

Sick and tired of the corporate franchise gyms? That employs trainers with little to no experience? 

Contact us today, and let's get started.

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Knowing the correct foot placement and height on a Knowing the correct foot placement and height on a leg press will greatly impact what part of the leg you're targeting. 

Confused? Contact us today, and let's get started. Discover why we're voted #1 in @cityofhappyvalley for personal training. 

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Flexibility without strength can lead to joint ins Flexibility without strength can lead to joint instability and increase the risk of injury. While flexibility allows for a wide range of motion, strength provides the power and control needed to use that range effectively. Balancing strength and flexibility is crucial for overall health and athletic performance.

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Contact us today, and let's get started. #lakeo Contact us today, and let's get started. 

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Feeling your traps on a lateral raise? An easy fix Feeling your traps on a lateral raise? An easy fix is doing them on an incline bench... but you need to know how to pack your shoulders, like you're benching. Haven't been taught that? Contact us today, and let's get started. 

Discover what sets us apart and why were voted #1. 

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How hard are you really pushing? Hard enough for r How hard are you really pushing? Hard enough for results? 

Sick and tired of the corporate gyms with the part-time trainers that'll be gone in a month? Contact us today, and let's get started. 

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GHD HYPER with a Glute focused emphasis. Give this GHD HYPER with a Glute focused emphasis. Give this a try 🍑

Looking for more in your training? Stuck? Contact us today, and let's get started. 

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Are you just going through the motions, or are you Are you just going through the motions, or are you moving with purpose?

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Shout out to my client Kevin! Down 3.2 lbs of fat Shout out to my client Kevin! Down 3.2 lbs of fat and up 4 lbs of muscle. In a little over a month! Shout out to his proper diet and training! 

Sick and tired of the corporate franchise gyms? Contact us today, and let's get started. 

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Shout out to my client, Will. Down 4.9% body fat, Shout out to my client, Will. Down 4.9% body fat, up 4.7 lbs of muscle in 1 month! 

Summer is right here. Looking to up your training? Not impressed with the corporate franchise trainers? Contact us today, and let's get started. 

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Anthony's Erector spinae muscles have entered the Anthony's Erector spinae muscles have entered the chat. 

Looking for a push? Not impressed with the corporate franchise trainers? Contact us today and discover what sets us apart and why we're voted #1 in @cityofhappyvalley 

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Today's workout. #bodybuilding #milwaukieoregon Today's workout. 

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