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Formidable

Certified Personal Training Services inc Author of Formidable Physique Improvement & Bodybuilding

03/21/2025

Annual Diet Cut. Down 10lbs in eight weeks. 5 more to go before end of April.

Back, shoulders and arms lean. Now the hard part.

Formidable 💪

12/14/2024

From the Formidable Marketing and Advertising Department....

Formidable "Strength Training" Holiday Gift Certificate available.

Give the gift to a friend, loved one, spouse, partner, etc so that you don't have to move that couch by yourself💪

😎🎁🎄😍

10/30/2024

Today is the day for the Formidable 24hr fast challenge. Remember YOU WON'T DIE 😎 YOU WILL BE FINE 😎

Here are the guidelines:

💪 Only consume water, black coffee, tea. Nothing else. No Sugar Substitutes.
💪 Start your fast after your dinner meal today. Do not indulge or over eat. Eat a normal meal preferably high protein. Timing - the idea is to eat this meal as early as possible, but not be hungry when you go to bed.
💪 Hydrate. Drink plenty of water.
💪 Go about your day tomorrow as you normally would and stay busy. This includes exercise, walking and working out.
💪 Remember, hunger pains, stomach growling is a healthy thing. Don't give in to it, embrace it. You probably will experience this once or twice tomorrow, but it will quickly (30min) disappear. When it happens Drink a big cup of water or coffee or go for a walk.
💪 Most people have no problem with fasting. In fact many indicate it was much easier than they anticipated. Once you intentionally decide not to eat until dinner time the next day, you won't be obsessive on when the next meal is coming. It will go by very "fast".
💪 When you decide to break the fast 24 hrs later, eat a normal meal preferably high protein. Don't over eat.
💪 Don't be shy about what you are doing. Tell your friends and family. This will help with motivation and accountability.
💪 Optional - once you reach the 24hr mark and if you are feeling good - push it an extra hour, or two, or three or longer. You are already in the fast might as well get as much benefit as you can.

Embrace the challenge. You can do it!

"Half the Game is 90% Mental" Yogi Berra

10/28/2024

Starting the October 24hr Fast on Wednesday afternoon/evening.

No food until Thursday afternoon/evening.

Water and or black coffee only. No artificial sweetener either.

06/29/2024

Best part of my job is seeing the look on my clients face when they accomplish something they once thought to be impossible💪💪💪👏

Formidable PRs for the week:

Hack Squat
Amy D
Donnita B
Kaitlin
Jen C

Bench Press
Sarah F
Kaitlin
Sarah R

Leg Press
Stacey C
Sarah R

Deadlift
Sarah F
Kaitlin
Donnita

Wall Sit
Kaitlin 5:00 min !!!!💪😎

Overhead Press
Sarah R
Stacey C

Back Squat
Sarah R
Stacey C

Congratulations to:

Sarah 'Niesman' Fusco
Sarah Jackson Runk
Donnita Barton
Amy Dolan
Jennifer Cooper
Stacey Blankenship Coale

LIFT HEAVY WEIGHTS
EAT LOTS OF PROTEIN
WALK/MOVE MORE

06/22/2024

Well this has never happened before! My clients do amazing things all of the time. This week Sarah Jackson Runk did something no other client has done before. She set five (5) PRs in one week 💪💪💪💪💪

This is an amazing accomplishment! Bravo Sarah! So proud of you!

PRs this week:

Leg Press
Sarah R
Jen C
Amy D

Hack Squat
Sarah R
Jen C
Stacey C

Deadlift
Sarah R
Jen C
Stacey C

Bench Press
Sarah R

Overhead Press
Kathy B

Pole Sq
Sarah R

LIFT HEAVY WEIGHTS
EAT LOTS OF PROTEIN
WALK AND MOVE MORE

06/15/2024

"Its not what you are capable of, its what you are willing to do" Mike Tomlin

Twelve (12) new PR's this week 💪👏. My clients are peaking for Strength just as Summer kicks into gear. Congratulations!

Leg Press 💪
Donnita B
Sarah F
Sarah J

Hack Squat💪
Kathy B
Sarah J

Deadlift💪
Kathy B

Bench Press💪
Donnita B
Amy D

Back Squat💪
Donnita B
Amy D

Overhead Press💪
Sarah F

Pole Squat💪
Sarah J

LIFT HEAVY WEIGHTS
EAT LOTS OF PROTEIN
WALK AND MOVE MORE

Sarah 'Niesman' Fusco
Sarah Jackson Runk
Donnita Barton
Amy Dolan
Kathy Shearon-Benham

Formidable

06/12/2024

More Anabolic High Protein Ideas. This time it's a "Refrigerator Leftover" version.

I'm committed to only one video take. Too old and have no patience for retakes. Focus on my charming personality instead of my low quality video content.

Hopefully you find it helpful 😎

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Rising Sun, MD
21911

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