The Fitness Combine

07/30/2025

🔥 NEW Workout of the Week (WOW): Walking Cardio Burn 🔥

Just 7 minutes — no excuses, all results.

✅ 30s of work
✅ 15s of rest
✅ 2 Rounds
✅ All 🔥

This week’s WOW includes:
🚶‍♂️ Walking Cardio
🏋️‍♀️ Walking High Knees Lunge (10 lbs)
🦵 Walking Lunges
💪 Wide Hand Push-Ups
💥 Med Ball Lunge + Biceps Curl (10 lbs)

🎯 A brand new workout will drop every week — but once you opt in, you’ll get access in your private member portal anytime. Do it on your time, but stay consistent.

👇 Grab access now:
👉 https://thrivecoach.link/BQDl6sUE

📩 Once you complete it, rate the workout so I know how you did — I’m tracking your effort 💯

Let’s GO.
– Coach Shedrick

Unlock your free WOW—Workout of the Week! Get fast, full-body workouts that take less than 10 minutes and require zero equipment. Designed for busy adults 25+ who want to burn fat, build strength, and stay consistent—no gym needed.

07/24/2025

Everyone

I really miss my ATF family and I have had an identity crisis since shutting down the gym.

Searching for a way to help and connect with you all ....same as in the gym day in and day out.

I miss it so much...

Tomorrow I will be releasing a Metabolism to Meals interactive ebook as a new way that I can help your reach your fitness goals!

I've been working on it all summer and I hope that it impacts your life and health!

Stay tuned!

Hey everyone, it's Shedrick here. I've been feeling a bit lost since shutting down the gym, and I truly miss all of you. I've been working hard this summer to create an online course that focuses on nutrition and meal planning to help you stay healthy, especially when juggling family meals. Tomorrow...

07/02/2025

I don’t have time to work out.”
I hear this every single day.

And honestly? I used to say it too.

Between work, family, and just trying to keep your head above water…
An hour at the gym can feel straight-up impossible.

But here’s the truth:
You don’t need an hour.

Actually…
You don’t even need 10 minutes to get started.

What if I told you 1 minute is enough to create momentum?

I’ve worked with hundreds of people, and here’s what I know for sure:
💥 Small, consistent actions will beat perfect, complicated plans every. single. time.

The person who moves for 1 minute every day for a month?
They’ll crush the person who only makes it to the gym twice a week with a “perfect” plan.

That’s why I created the 28-Day Stronger Core Challenge.

It’s simple. It’s sustainable. And it actually works.

✅ Day 1: 1 minute
✅ Day 2: 2 minutes
✅ Day 3: 3 minutes…
You see where this is going.

By Day 28, you’re doing 10-minute sessions that feel totally manageable—because you built up to it gradually.

Oh—and we’re tracking easy, powerful habits too:
✅ Daily water
✅ Protein intake
✅ Mindset wins

It all adds up to real transformation. One doable day at a time.

And the best part?

📱 It’s all on your phone.
🚫 No commute.
🚫 No fancy equipment.
🚫 No pressure.

Just you. Showing up for YOU.

We start soon—and I’m keeping the group small because the support and accountability are part of what makes this so effective.

Want in?
Drop “STRONG” in the comments and I’ll DM you the details.

Let’s build strength from the inside out 💪

07/01/2025

Your body’s been trying to tell you something.

That lower back ache when you roll out of bed?
That winded feeling after carrying groceries up the stairs?
That little pause before you bend down to pick something up?

It’s all connected.
And it all points back to one thing: your core.

Not just abs.
I’m talking about the full core system that’s supposed to support your spine, stabilize your movements, and help you feel strong—not fragile.

When your core is weak, the rest of your body picks up the slack.

👉 Your back goes into overdrive
👉 Your hips lock up
👉 Even the simple stuff starts to feel hard

And slowly, without realizing it—you start avoiding things.
You move more carefully.
You feel less confident.
You second-guess your body.

But here’s the truth:
Your body is incredibly smart—and incredibly adaptable.

When you challenge it consistently and progressively, it responds.
Often faster than you think.

That’s the entire purpose of the 28-Day Stronger Core Challenge.

We meet you right where you are.
No judgment.
No shame.
Just progress—one day at a time.

✅ Workouts start at just 1 minute
✅ We build gradually to 10 minutes a day
✅ You track easy, life-changing habits
✅ You’re surrounded by a supportive crew walking the same road

By the end of 28 days, you’ll move differently.
You’ll stand taller.
You’ll feel stronger—not just in your body, but in your confidence.

Your body’s been speaking.
Ready to listen—and respond?

👇
Comment “STRONG” and I’ll send you everything you need to get started.

06/30/2025

I’m gonna be real with you.

Most fitness programs?
They’re built by people who’ve completely forgotten what it’s like to have a real life.

They expect you to:
→ Have endless hours
→ Never miss a workout
→ Follow strict meal plans
→ Be motivated 24/7

Yeah… no wonder most people quit before week 4.
Because that kind of plan isn’t built for actual humans.

But what if there was another way?

What if you could build real strength…
Feel more capable in your body…
Without flipping your life upside down?

That’s exactly why I created the 28-Day Stronger Core Challenge.

It’s for real people with real schedules who want to feel strong again—without the pressure, guilt, or perfection traps.

You’ll love this if you:
✅ Haven’t worked out in a while
✅ Feel like your core isn’t what it used to be
✅ Want structure—but also flexibility
✅ Are tired of quitting plans that don’t work for your life

Here’s how it works:
🔹 Day 1: You start with just 1 minute
🔹 By Day 28, you’re doing 10-minute sessions that feel totally doable
🔹 Each day builds slowly—so no overwhelm, just momentum

You also get:
📱 Full access from your phone
💧 Simple daily habit tracking (water, protein, steps)
📬 Weekly check-ins to keep you focused
🤝 A private community cheering you on
📈 A simple way to track your progress

This is about progress, not perfection.
About feeling like your old self—or even better.

We start soon. And because I keep the group small for support and accountability, spots are limited.

If you’re ready to try something that actually works with your life, not against it…

👇
Comment “STRONG” and I’ll send you all the details.

06/30/2025

Let’s get real for a second...

All yall talk about is chasing abs. Six-packs. Flat stomachs.

I mean there aint one day that goes by when I tell someone that I used to owner Anytime Fitness Lancaster and Grand Prairie that they dont grab their midsection and say " I need to lose this"

But almost no one talks about what your core is really doing for you every single day ..or how important it is to eat correctly and have constant movement....but that goes without saying.

Your core isn’t just about looking good—it’s about moving through life pain-free and powerful.

👉 Getting out of bed without wincing
👉 Carrying groceries without tweaking your back
👉 Playing with your kids (or grandkids!) without fear
👉 Feeling strong and stable in your body again

When your core is weak, everything else pays for it.
But here’s the good news—you don’t need hours at the gym to change that.

✅ You need consistency
✅ You need the right progression
✅ And you need a plan that fits your life

That’s why I created the FREE 28-Day Stronger Core Challenge
✨ And yes, I said FREE… because this is my Birthday Special 💃🏽

I turn 50 on July 3rd, and this is my gift to YOU.

We start July 7, and doors will close at 8 PM sharp—no late entries.

Here’s what you’ll get:

🔥 Real, progressive core workouts (start with 1 minute and build!)
🔥 No gym needed—just your phone
🔥 Weekly live group calls to keep you accountable (hosted by me!)
🔥 Support, strength, and a full reset for your core and confidence

This is for real women living real lives—just like you.

Ready to feel strong again?

👇
Comment “STRONG” and I’ll send you the sign-up link.
Let’s do this together.

06/10/2025

Who in here tracks how much water you drink!?

You already know that drinking water is important … but you may not realize HOW important it actually is, and how it impacts everything from your energy to your weight … and just everything happening inside your body.

💧 It’s all about drinking enough water – at least 8-10 8-ounce (240 ml) glasses of water a day.

Experts are mixed on exactly how much water you should drink each day, but making sure you get enough will make a big impact in so many different ways.

Being properly hydrated can help with:

Weight loss
Focus
Energy
Digestion
Clear skin
Transporting nutrients and oxygen to your cells
Maintaining proper electrolyte balance
Blood pressure
Cushioning your joints
Regulating your body temperature
Stabilizing your heartbeat

⚡ Pretty amazing, right?

Who is with me in committing to tracking (and drinking!) enough water this week?

If you are, how are you going to track!?

Comment "Combine" and let me know if you accept this challenge this week! 👇🏾👇🏾👇🏾

05/31/2025

Let’s make it social 👯

Who’s one person you’d do this challenge with?
Tag them below and make the commitment together.

You’re way more likely to finish when someone’s doing it with you.
21 days. 4 moves. Shared accountability. 🔥

👉 Join here: https://www.teamlean.net/BACKDATBUTTUP