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Trey Potter

👊I help busy people burn fat and get strong ⏩Online & In Person Personal Training ⏬Click here to get started

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Burn fat faster with the Rule of 2's - First rule of fat loss is to get your diet nailed down tight. A big price if that is having a solid strategy for planning and prepping food that's not complicated. - The Rule of 2's makes this easier. Plan 1 breakfast for the week, then plan 2 proteins, carbs, fats, and veggies for your other meals. [Blog post link in bio] #fatloss #nutrition #mealprep #mealplan #consistency #diet

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Today's workout 1.Barbell Floor Press x 50 w/ 135 # 2. 1 KB Rack Carry x .25 miles w/ 40 # bell (switching as needed) 3. 1 mile walk with 40 # Vest Finished the floor presses in 13:33 Decided to mix it up and carried the bell from the gym down to the corner. Felt good to be outside! #workout #fatloss #benchpress #barbell #Kettlebell #carry #weightvest #cardio #conditioning #getitdone #busydad #fitdad

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Quick update, my bathroom at home has much better lighting 😄 No clue what my weight is at the moment. I'll grab that and my measurements tomorrow.

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Regrann from @_adamwillis - I think it's fair to say that most of us at some point have gauged our Training Session based on at least one of the 3 Bullsh!t markers in the graphic. . DOMs, exhaustion and sweatiness are useless ways for us to measure our Training Sessions by because I'm yet to meet one person who's Training Goals are to be tired and sore as sh!t all the time. . Can you imagine that conversation: ME: So Billy-Bob why do you Train? To increase Strength? Look good naked? To increase sporting performance? BILLY-BOB: None of those Adam. I train because I love being exhausted and the feeling of struggling to get off the Crapper is like crack to me. . If you're into that you're as weird as Billy-Bob. . Hopefully you're like me and you want to improve and achieve your goals so you want to gauge your Training Session by the progress made because if we string together months of sessions where progress is made it leads to success. . Did you incrementally progress this session? Were you able to increase some of your weights, add a rep or 2 or add a set here and there? If so you've progressed. . Did you improve a lifting technique? If you did you've progressed as you've gotten better at a skill which, thanks to a more efficient technique, will lead to further incremental progress. . Did you move the needle forward? Did you do something during the session that got you closer to your goal. Yes the 2 points above contribute to this but sometimes we forget the small stuff that helps us move the needle forward. Perhaps you were more diligent with your warm up or mobility work, maybe you tackled an exercise you feared or learned a new exercise. If you did you've progressed. . The bottom line: Gauge how great your training session was based on the progress you've made towards your goals not by bullsh!t badges of honour such as DOMs, exhaustion and sweatiness. . #teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #transformation #fitnessmotivation #weightlifting #strongman #crossfit #powerlifting #fitfam #bodybuilding #girlswholift #shelifts #aesthetics #strongnotskinny #strong #strengthtraining #performance #fitspo #fitspiration #strengthcoach #person

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Matt always says the things I want to say, just way better lol Regrann from @matt_forgedstrength - Life happens, and it's usually holding hands with Busy.-- ... Kids, jobs, commitments, we all know what's coming down the pipe and somehow still feel ambushed when they inevitably arrive.-- ... Flip the script and take back the wheel. Schedule out what's important and follow the blueprint to get the grocery shopping, gym time, date nights, and alone time you need. Everything else will still be there, and the smaller bites will be easier to chew.-- ... You're the boss.-- ... #forgedstrength #assmovesmass #forgeyourself #superiorposterior #deadlifts #personaltraining #strengthtraining #fitness #mobility #gym #siouxfalls #siouxfallssd #siouxfallsfitness #siouxfallsgym #southdakota #siouxfallsgyms - #regrann

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Today's workout 1. Rack Deadlift (below the knee) - 50 reps with 225 # 2. Walk with 40 # Vest x 1 mile Finished the Deadflifts in 16:24. The goal was to do it as fast as possible while making each rep look fast and light and keeping my heart rate down. I don't have a HR monitor so I just kept it at a pace where my HR was up, but I was able to breathe through my nose. The walk really sucked by the end 😆 Look up "Eustress Training" by Craig Weller for that 50 rep protocol. When in doubt, keep it simple and get it done. #deadlift #fatloss #stress #conditioning #cardio #workout #traps #weightvest #eustress

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Want to get more done, have less stress, improve your health, and be happier? Then you need to know what your priorities are. Don't tell me what your priorities are. Show me. If it's a priority then you're going to be investing time and money in to it. Take a minute and list the top 5 priorities in your life. Remember, there are no ties. If everything is a priority then nothing is a priority. You have to have a clear picture of what's really important. Now, go back and take a look at your schedule and your bank account. Are you putting resources into the things you say are your priorities? If not, then how could you start? Start small and build momentum with consistency. This could just be going for a walk in the morning, adding some vegetables to 1 meal every day, getting to bed 30 minutes earlier, or setting aside time for your spouse and family. Figure out your priorities and get to work! #Mindset #Motivation #priorities #health #fitness #business #family

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I get asked what semi-Private personal training is... ⏬⏬⏬ You show up, do your program alongside a few other peeps who are also doing their own program👍 ⏬⏬⏬ Scheduling is super flexible and you can chase your own goals while still training with your friends who may be chasing a different goal👊 ⏬⏬⏬ Since its your program, it's customized to meet your current skill & fitness level and progressively take you where you want to go👌 Drop a 💪 in the comments if you're chased your goals this week! #personaltraining #gym #fitness #custom #workout #plan #fatloss #strength #goal #goalsetting

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I picked this up from @maxshank awhile back. Your joints love circles. Starting the day with 5 minutes of easy joint circles is a super simple and easy way to improve your movement and feel better! #doiteveryday #joints #circles #freestyle #fitness #mobility #workout

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1 quick tip to improve your deadlift. When you set up, squeeze your armpits. This helps set the shoulders, upper back, and spine during the pull. #deadlift #form #strength #fatloss #workout #fitness

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📌Stop Figetting For Your Excuses📌 This one came from the Vigor Life Podcast by @LukaHocevar - Using excuses strengthens excuses. So if you keep fighting for them (aka using them) then you get to keep them. - That doesn't sound like a formula for crushing goals and living an awesome life to me. - Stop looking for what's in the way and start looking for what you can do. Once you do that you take back the power to take action, crush goals, and improve your life. - What excuses are you going to stop using? #motivation #mindset #Monday #excuses #thankgoditsmonday #getitdone #noexcuses #fitness #workout #busydad #fitdad

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My lifting has been pretty low key the past couple weeks. Mainly just doing things that I feel like doing. For some reason I got a wild hair today to see if I could do a get up with my 60 # bell. I haven't done a get up since February. Doing things FTW #workout #motivation #getup #Kettlebell #core #strength

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Regrann from @strongeru - We get a lot of questions about how to deal with disappearing motivation, no motivation, or how to take advantage of the motivation when it’s high. ⠀ Instead of treating motivation as this mystical force, why don’t you reframe the way you think about motivation? ⠀ Imagine you’re walking on a beach, and at the end of that beach is your goal. Whatever it is, weight loss, muscle gain, performance. Whatever your goal is, it’s at the end of the beach - and to get there, you’ve got to walk to it. That’s walk to get there is the journey you’re on right now. ⠀ Motivation is like the tide. It’ll come in and go out, seemingly as it pleases. Sometimes being high, sometimes nowhere to be found. ⠀ But you’ll notice that in this analogy, that tide has no impact on your ability to reach your goal. That’s because you’re relying on discipline (AKA the beach) to get there. Because you know it will always be there. You can always count on it to be there and provide a path to your goal. ⠀ Find your beach and walk on that. Because that’s not going anywhere, no matter what the tide does. - #regrann

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📌Nothing Changes If Nothing Changes📌 - I used to get caught up trying to learn everything before I actually did anything. I'd spend weeks reading articles and searching for the magic thing that would solve my problem. - My biggest problem was that I didn't take action! All the research and information in the world doesn't mean jack if you don't use it. - Picture yourself in future. You met all your goals and you're living a life you love. What does that look like? How does it feel? What does this future version of you do differently than you're doing now? - Take a few minutes and write that out. Now pay close attention to what future you does differently. Those are your goals. Not outcomes, but actions. - The magic is in the actions you take, not the wishes you make - Drop a 💪 in the comments if you're going to take action TODAY! #mindset #motivation #action #fitness #goals #workout #diet

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Carbs Don't Make You Fat! - You can overeat anything to the point causing weight gain just by overshooting your calories regularly. - No matter what your friend selling the keto supplements is telling you, you can overeat protein and fat to the point of causing weight gain too. - The thing that gets people in trouble is the guilt the slap themselves with for eating carbs. Instead of enjoying whatever they're eating they're kicking themselves for eating it. This leads to some horrible relationships with food and lot binge eating, because if they're going to eat something "bad" they're going to go all out. - Here's how to enjoy some carby goodness and still shed that belly fat 1. Track either by weighing/measuring or using hand portions to make sure you're eating the right amounts for you 2. 80/20 Rule - 80% of the time go for the nutrient dense stuff like sprouted grain breads, whole wheat pasta, oats, potatoes, rice and low sugar fruit. 20% of the time enjoy a little of the other stuff. 3. Have the guts to actually make a decision based on your goals. You don't need to turn down every cupcake that gets offered to you, but you shouldn't eat every single one either. 4. Eat with a purpose. Treats are much more enjoyable when they're planned ahead, anticipated, and eaten within a framework you know is going to help you get results. 5. Plan ahead. Especially if you're new to the diet game, this will help relieve a lot of stress, anxiety, and guilt. It doesn't need to be super rigid, but you need some type of framework to make decisions. That way when Susan offers you the cupcake at work, but you know you have your favorite dessert planned for later in the week, you can turn her down without feeling guilty or deprived. Drop a comment and let me know what you favorite dessert is! #dessert #carbs #weightgain #habits #nutrition #diet #weightloss #fatloss #plan #prep #execute

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Amiright? Regrann from @drnadolsky - Who is with me?.... NOT bulimia btw - #regrann

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Meet Tom. He's a retired highway patrolman who likes to bowhunt, help take care of his church, and be active outdoors. - Allowing himself to fall apart physically isn't an option. That's why he's been crushing the 6 am session every MWF for years so that he can keep doing whatever he wants. - He gets workouts designed to help keep him moving well, getting stronger, and maintaining his endurance. All he has to do is show up and put in the work. - Be like Tom. #fitness #retired #workout #mobility #strength #endurance #personaltraining

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📌Strength Supersets📌 Supersets are a great way to save time at the gym. Here's how to do it if you want to get 💪 - For this you're going to use Non-Competing Supersets. That means the two lifts train different parts of the body. Generally this means an upper and lower body movement. - ⏩Pick big movements like squats, deadlifts, bench press, overhead press, rows, or pull ups. ⏩Go upper/lower, so Deadlitfts with Presses and Squats with Rowing/Pulling. ⏩Reps should be 1-8 per set. Any higher and you're getting into the hypertrophy range. You need heavier weights if you want to get stronger! ⏩Do 2-5 Sets with 1-2 minutes rest between exercises, and 2-5 minutes between sets. If you go too fast it limits the weight you can use and it turns into cardio. ⏩The next day, flip it. So if you DL/Press on Day A, Squat/Pull on Day B - What are your favorite big lifts? #strength #Supersets #squat #deadlift #benchpress #rows #pullup #savetime #busydad #fitdad #findingtime #stronginahurry

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