Coach Calley

Coach Calley Certified Personal Trainer & Nutrition Coach. Awaken your Bodies Vitality , Unleash your Potential.

Shout out to my training partner and friend Mr. Shannon Burns of . We’ve been dialing up and honing in on our hybrid tr...
12/16/2025

Shout out to my training partner and friend Mr. Shannon Burns of .
We’ve been dialing up and honing in on our hybrid training routine. Today was 14 minutes of brutal but oh so satisfying HIIT. FYI, we brought back burpees 😁🫠🙌. I seriously couldn’t put in this kind of effort and intensity without him.
Check out my heart rate! We be leveling up🔥🔥🔥

11/03/2025

With a 200lb, good range of motion back squat as my current goal, I’m currently working with lower weight gaining strength through the deep range of motion.
I have 145lbs here trying to get deep with each rep. Going to keep at these as this depth and weight kicked my butt!


11/02/2025

Bulgarian Split Squats are no joke.
Here I am in my last set with 70lbs, 10 reps each leg. 2 sets previously with 60lbs and 50lbs. Working on getting to 100lbs. That last set had my heart rate just below my max so I can confidently say I was worked! Listen to my breathing, this is the effort coupled with commitment and consistency that is going to build muscle, keep my bones and body strong as I transition into midlife.
LET’S DO THIS!!!


Today’s workout felt harder to get through but I did it and felt great once I got to the end. This is the first time I g...
10/02/2025

Today’s workout felt harder to get through but I did it and felt great once I got to the end. This is the first time I got 10 reps with 5 sets on my body weight pull-ups, the last set once I completed rep 8 I really had to dig to get the last two in….my goal is to have that be a pretty easy thing for me to do, I have a ways to go but it felt great to accomplish that. The stair run is always hard for me but I’ve noticed my cardiovascular markers have improved and my leg power is increasing, it’s so worth the effort but some days I really have to give myself the positive self talk to get it done and crank my grind music up! Cheers to the journey!


This is something I have recently learned. Being motivated does not necessarily equate to your performance. What does ma...
09/19/2025

This is something I have recently learned. Being motivated does not necessarily equate to your performance. What does matter is showing up and putting in the effort even when the motivation isn’t there. My last two stair runs I have had no motivation going into them I think because it is sooo challenging for me on multiple fronts and despite that I’ve pulled off my fastest times! Today I was set to run those stairs and I came damn close to not doing it, I just wasn’t feeling it and felt like my energy wasn’t there but I decided to give it a go anyway. My attitude was not into it but I still put in full effort and guess what!? I beat my last weeks time which was my fastest by 9 seconds! It’s great having motivation but the real sauce is in showing up with or without it and giving it what you got🙌


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