MODERN FIT

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Man, this was my first shoot I ever did for Modern Fit when it was a year old, and I wanted to take it to the next level.

Exactly 2 years ago, I created Modern Fit not knowing the blessings it would bring me.

I’d like to thank the people & companies that I got the chance to work with this year. I am truly blessed. I learned something from every experience, but still have so much to learn.

None of this would be possible if I didn’t have the courage to step outside my comfort zone. If you try, you risk failure. If you don’t, you ensure it. No matter how big or small your dream is, invest in that shit. It’s worth it. YOU’RE worth it.


I want to thank all you guys for riding along in this journey as you guys have motivated me to push myself. I just want to inspire others to do more than the AVERAGE would.

Modern Fit has evolved. I have evolved.


Happy 2nd birthday to my baby, Modern Fit. 🎈

l-i-f-ters:

Just hooked my boy Joe Sampson up with an offseason workout. See if you guys can hang. Also check this man out on the Nebraska Danger Arena football team #dangerzone

Day 1: Legs & Shoulders (4sets 8x10 reps) ( after each leg exercise you will superset with a shoulder exercise) 30sec rest between sets

πŸ’ͺ Back squats to 
πŸ’ͺ Standing barbell or DB Shoulder press ( no legs)

πŸ’ͺ Deadlifts to
πŸ’ͺStanding plate raises ( to failure)

πŸ’ͺ barbell step ups to
πŸ’ͺ side raises ( to failure)

πŸ’ͺ cleans to
πŸ’ͺ push press 

Day 2: Bench & Back (4 sets 8-10 reps) 30 sec rest between sets.

πŸ’ͺ Bench ( pause reps. Hold on chest for 2 count before pushing back up)
πŸ’ͺ Decline Bench ( pause reps)
πŸ’ͺ Incline bench ( pause reps)
πŸ’ͺ DB Flys

πŸ’ͺ Pull-ups (50 how ever many sets it takes)
πŸ’ͺ Lat Pull-Downs to Reverse grip Pull down 
πŸ’ͺ Seated Rows
πŸ’ͺ DB rows

Day 3: Legs & Shoulders HEAVY (  5 sets 5-8 reps 1min rest between sets)

πŸ’ͺ Back squats
πŸ’ͺ Dead lifts
πŸ’ͺ Barbell lunges 
πŸ’ͺ cleans

πŸ’ͺ seated shoulder press
πŸ’ͺ push press
πŸ’ͺ Arnold press

Day 4: Chest & Back HEAVY ( 5 sets 5-8 reps 1 minute rest between sets)

πŸ’ͺ bench
πŸ’ͺ decline bench
πŸ’ͺ incline bench
πŸ’ͺ DB flys

πŸ’ͺ Lat Pull-Down
πŸ’ͺ DB row
πŸ’ͺ Seated Row
πŸ’ͺ standing barbell row

Day 5: Legs & Shoulders ( 4 sets 12-15 reps LIGHT DAY) shoulder exercise will immediately follow like Day 1.

πŸ’ͺ Back squats to 
πŸ’ͺ Standing barbell or DB Shoulder press ( no legs)

πŸ’ͺ Deadlifts to
πŸ’ͺStanding plate raises ( to failure)

πŸ’ͺ barbell step ups to
πŸ’ͺ side raises ( to failure)

πŸ’ͺ cleans to
πŸ’ͺ push press 

Day 6: Bench & Back ( 4 sets 12-15 reps) 

πŸ’ͺ Bench ( pause reps. Hold on chest for 2 count before pushing back up)
πŸ’ͺ Decline Bench ( pause reps)
πŸ’ͺ Incline bench ( pause reps)
πŸ’ͺ DB Flys

πŸ’ͺ Pull-ups (50 how ever many sets it takes)
πŸ’ͺ Lat Pull-Downs to Reverse grip Pull down 
πŸ’ͺ Seated Rows
πŸ’ͺ DB rows

l-i-f-ters:

Just hooked my boy Joe Sampson up with an offseason workout. See if you guys can hang. Also check this man out on the Nebraska Danger Arena football team #dangerzone

Day 1: Legs & Shoulders (4sets 8x10 reps) ( after each leg exercise you will superset with a shoulder exercise) 30sec rest between sets

πŸ’ͺ Back squats to
πŸ’ͺ Standing barbell or DB Shoulder press ( no legs)

πŸ’ͺ Deadlifts to
πŸ’ͺStanding plate raises ( to failure)

πŸ’ͺ barbell step ups to
πŸ’ͺ side raises ( to failure)

πŸ’ͺ cleans to
πŸ’ͺ push press

Day 2: Bench & Back (4 sets 8-10 reps) 30 sec rest between sets.

πŸ’ͺ Bench ( pause reps. Hold on chest for 2 count before pushing back up)
πŸ’ͺ Decline Bench ( pause reps)
πŸ’ͺ Incline bench ( pause reps)
πŸ’ͺ DB Flys

πŸ’ͺ Pull-ups (50 how ever many sets it takes)
πŸ’ͺ Lat Pull-Downs to Reverse grip Pull down
πŸ’ͺ Seated Rows
πŸ’ͺ DB rows

Day 3: Legs & Shoulders HEAVY ( 5 sets 5-8 reps 1min rest between sets)

πŸ’ͺ Back squats
πŸ’ͺ Dead lifts
πŸ’ͺ Barbell lunges
πŸ’ͺ cleans

πŸ’ͺ seated shoulder press
πŸ’ͺ push press
πŸ’ͺ Arnold press

Day 4: Chest & Back HEAVY ( 5 sets 5-8 reps 1 minute rest between sets)

πŸ’ͺ bench
πŸ’ͺ decline bench
πŸ’ͺ incline bench
πŸ’ͺ DB flys

πŸ’ͺ Lat Pull-Down
πŸ’ͺ DB row
πŸ’ͺ Seated Row
πŸ’ͺ standing barbell row

Day 5: Legs & Shoulders ( 4 sets 12-15 reps LIGHT DAY) shoulder exercise will immediately follow like Day 1.

πŸ’ͺ Back squats to
πŸ’ͺ Standing barbell or DB Shoulder press ( no legs)

πŸ’ͺ Deadlifts to
πŸ’ͺStanding plate raises ( to failure)

πŸ’ͺ barbell step ups to
πŸ’ͺ side raises ( to failure)

πŸ’ͺ cleans to
πŸ’ͺ push press

Day 6: Bench & Back ( 4 sets 12-15 reps)

πŸ’ͺ Bench ( pause reps. Hold on chest for 2 count before pushing back up)
πŸ’ͺ Decline Bench ( pause reps)
πŸ’ͺ Incline bench ( pause reps)
πŸ’ͺ DB Flys

πŸ’ͺ Pull-ups (50 how ever many sets it takes)
πŸ’ͺ Lat Pull-Downs to Reverse grip Pull down
πŸ’ͺ Seated Rows
πŸ’ͺ DB rows

l-i-f-ters:

Had the privilege of being able to checkout Diakadi Body in SF. A gym that prides itself in giving their clients the best when it comes to their personal training experience. To do this the training staff at Diakadi run clients through a multitude of assessments and test to be able to give them a experience designed specifically to their needs.Β 

Checkout the video and checkout some of the assessments they ran on me!

sorry this is random, but I've always looked up to you- through anything. Life especially. Any advice dealing with heartbreak? left for another girl... first loves, 3 years together... I've dated other guys while he hasn't been with anybody except me.

Asked by
Anonymous

Thank you <3 Fate will bring you to who you are supposed to be with. In the mean time, this is your time to reflect and heal. I’m sorry to hear what happened, but it really is a blessing in disguise. You may not see it, you may feel the pain will never end, but I’m telling you now that everything happens for a reason.

Never let a man validate your worth, you define your own. Don’t worry about getting back or getting even, don’t give him that satisfaction that you’re still trying to get to him in any way, shape or form. Forgive him, but don’t ever forget the lesson he has taught you: don’t settle for less than what you deserve.

I’m sure you are a young girl who has so much to offer to the world. How would I know that? I don’t know you, but what I do know is that you have a beating heart and a purpose that could help you become a better person. Don’t let that go to waste. Don’t waste negative energy on those who had the audacity to hurt you but change it to positive energy.

Go out & venture. There’s a whole world waiting for you, babe :)