Shorty Muscle Gym

Looking for gifts this Christmas? Give the gift of fitness, the gift that keeps on giving! Whether you’re near or far, Shorty Muscle tailors to your needs. Visit www.shortymuscle.com and contact for information! #kick2020butt #hello2021 #accountability #motivation #healthyliving #teamquarantine #shortymuscle #giftoffitness

Happy Thanksgiving Shorty Muscles! I’m thankful for all of youHappy Thanksgiving Shorty Muscles! I’m thankful for all of you

Anyone who’s up for a Turkey Trot this year!! https://www.windsorca.org/

Stretch your limits #teamshortymuscle #strength #mobility #welcomefallweather

Hey everyone! Just a heads up for Labor Day on Monday - I will be coaching in the morning so you can sweat it out for the holiday!

Two years and 40 pounds. I could not be more proud #moldingyoungmindstolivehealthy

Congratulations to this tiny but fierce powerlifting record breaker! Pam Roney so proud of you!

Reminder! Looking for weekend workouts? Saturday and Sunday I’ll be having class at 8:30am and would love to see you! Saturday HIIT and Pump Sunday. Come beat the heat with us if you like! And meet Maize. She’s pretty cute

"Motivation is what gets you started. Habit is what keeps you going." I am both motivated and inspired by the clients and gym members I see on a daily basis. I want to be a part of YOUR journey! Knowing first-hand the obstacles of health and fitness, I do my best to encourage and steer others in a positive direction. Being in this industry since 2003, I have trained, taught, competed, and heard it all. And believe me. I've been there too. Macro Calculations and Meal Plan Bund...le: 1. I use all of your numbers, calculate your BMR (which is your resting metabolic rate so we know exactly what you burn on your laziest day so we know what you burn to survive regardless of activity. It's nice to know and shockingly high.) I do this so that you are aware of what you burn just existing. Most people UNDER eat, and that's a reason they plateau or hold onto the unwanted fat. 2. I calculate your macros including your job, your activity, all of your efforts. With that, I give you a RANGE to make it doable so that you can realistically hit your target zone, eat, and lose weight/gain muscle. 3. I create a full meal plan. I tell you what to eat, when to eat it, and tell you why it's important to eat those foods at those times. I also include a "pick your plate" so you can feel flexible if you need to, AND I include a cookbook with macros, so you can just match your numbers with each meal. This also allows you to eat with your family, prep for leftovers, and give you options for new things. How do I get this information? I start by sending you a form. You tell me about your lifestyle so I can make eating healthy conducive and easy for you! I make this so you want to eat the food, tell me your likes, and dislikes. In studying nutrition, my goal is to guide you in eating the right foods, at the right time. I want you to understand the method to the madness. If I can't give you wings to fly, than what good am I? In a nutrition plan I will: -Calculate your BMR -Calculate your Macros -Create a tailored Meal Plan -Include macro friendly recipes -Keep you accountable! Please feel free to message me directly and please check out www.teamshortymuscle.com for more information!

Trust the process #teamshortymuscle

Live in the sunshine #tanandtone https://www.teamshortymuscle.com/schedule

https://www.instagram.com/p/CAoF-g7DJ5a/

Happy Memorial Day Everyone! Honoring the fallen today at 5pm with a spicy Murph modification

Wahoo! #pullupbar

Check Pam Roney out...handstand push-ups whaaaa! I knew you could do it! You just needed a little coaching facing the right direction I got you girlllll So proud.

Helllll yeahhhhh #teamworkmakesthedreamwork

Bundle up if you're coming to the driveway later...why is it so cold? Everyone else, I'll see you Zoomie's in your warm houses on the screen!

It's only after you've stepped outside your comfort zone that you begin to change, grow, and transform. Meet Anna! With a new perspective in a wild pandemic, Anna stepped up to capitalize on her downtime. She comes to this driveway and garage every day, and while so many struggle to keep moving during this wild time, I’m so proud to share that Anna has learned so much, and now lost 11 pounds over the last 4 weeks! Amazing work #teamshortymuscle #10+1finger=11 #quaranteam

Back it again this week everyone! For those that want to join tonight's class, see below. For the buy in, get that in on your own, the we will workout together! Buy in: 1 mile run 30 Sit-ups... 30 Bicycles Workout 6 Rounds: 12 Front Squats 24 Russian KB/DB Swings 14 Burpees with a deck jump (like a box jump) 200 Meter Run Core: Dying Bug Reaches Butterfly Crunches _________ 30 seconds each for 3 Rounds Allison Deliman is inviting you to a scheduled Zoom meeting. Topic: Shorty Muscle Mash Ups at home Time: This is a recurring meeting Meet anytime Join Zoom Meeting https://us04web.zoom.us/j/130822134 Meeting ID: 130 822 134 Password: 059747

Need a lift? For those at home: Allison Deliman is inviting you to a scheduled Zoom meeting. Topic: Shorty Muscle Mash Ups at home... Time: This is a recurring meeting Meet anytime Join Zoom Meeting https://us04web.zoom.us/j/130822134 Meeting ID: 130 822 134 Password: 059747

Hey Quaran-Team! I want to highly encourage everyone to stay safe at home. Please take advantage of the zoom calls every night at 6pm. 130-822-134 is our reoccurring meeting code. Tonight's workout will be body weight, no equipment needed. I'm tailoring these so that you can do them from home with me despite the circumstances. Let's sweat our butts off virtually best we can. Sounds fun. See you at 6!

Full body lift tonight. I’ll be here. Zoom #130 822 134. See you at 6!

EMOM’s look funA little garage. A little Zoom. A little driveway. #gettingitin #workoutwednesday

Workout Wednesday! Tonight is NO equipment. This is a HIIT workout done with body weight at high intensity. We'll be doing a 15 minute EMOM with an ab portion to finish. Staying home? Tune into Zoom with the same meeting ID as we've been using #130 822 134. See you at 6!

Yep. Still 6 ft. Outdoor health essential business. I’m so proud of everyone. I know not everyone feels comfortable and there’s some that simply can’t get here. 7 in the driveway and 9 on zoom is a quarantined win. Just outside with friends livin’ the fit life. Nothing to see here. That is all #teamshortymuscle

Full body pump tonight. If you have weights, grab em’ and join zoom at 6! I’ll be here in the driveway as well! Meeting Code is 130-822-134

If anyone wants to barrow bars/plates/clips please let me know. I am trying to keep everyone as accountable and safe as possible. If you’d still like to zoom into the workouts and want to stay on track with the classes just let me know! I’m happy to offer you what I have so we can work together. I’m working from home so I can curbside equipment for you!

Life is weird right now. Being out of your element is hard. Trying to keep a routine that’s normal is a challenge for sure but it CAN be done! And I’m here to help. I’m super thankful for my friends that let me crash their garages, and thankful for my clients that stay super dedicated either in my driveway or virtually. If you want to join, all are welcome. Just ask #wedontbite #teamshortymuscle #accountability #motivation #noexcuses ifyoudonthaveweightsuseabigbook @ Shorty Muscle Gym

Shorty Muscle Zooming Workout 6PM: Tabata Russian Twists Rest One Minute Tabata Reverse Lunges... Rest One Minute Tabata V-Ups Rest One Minute Tabata Overhead Squats* You can use any object that you have that works for you. If you don’t have weights of any kind in your house, use water bottles, soup cans, remote controls.whatever haha. Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals. Tune into the ZOOM so we can do it together! Meeting Code is 130-822-134

Just an update! For those of you that can’t make it during this unfortunate pandemic, not to worry Some have asked, but just to be accommodating, I will be offering these workouts, every evening at 6pm via Zoom. It’s a free app anyone can download from your phone or just plug the address into your computer. I’ll be keeping you updated as things change so frequently, however, I have this virtual room set as reoccurring every day for 6pm. Offers here - no excuses here’s the link for you to hang onto #zoomzoomzoom https://us04web.zoom.us/j/130822134

Sunday salutations Shorty Muscles! Feeling like you need to move around today? Here’s a living room mashup you can do at home! Sunday Mashup: 5 rounds 1 minute each... 1. Mountain Climber 2. Push-up 3. Flutter kicks 4. Air squats 5. Rest Rotate from movement to movement, accumulating as many reps as possible.

Working together with what we have, between knowledge and equipment and keeping accountability. Friends are the ingredients to lifts and life I may keep this routine Chris Walton so the garage location is set it’s official #oneweekquarantinecomplete

I’m so proud of everyone crushing the grind despite the unfortunate circumstances. Using resources available and making space in their schedules to stay consistent

Driveway Workout of the Day: Tonight’s workout is a HIIT In short, HIIT stands for high-intensity interval training, which involves a short workout and quick bursts of energy with quick resting periods. Tonight will involve some strength and some cardio. It’s a magical mixture of the two It’s a little chilly so dress appropriately and bring your game face See you at 6!

Can’t stop us #properprecaution #antivirus

Tonight’s class is geared around strength training. This class is a fast-paced, barbell-based workout that's specifically designed to help you get lean, toned and fit. It uses a combination of music and it’s designed to use a moderate to heavy amount of weight, while performing 75-130 Reps per body part in under 6 minutes. This is a full body, weight lifting resistance workout. This can help build muscle, and more muscle mass means increased calorie burning. $5 Drop in fee.... Everyone has their own equipment throughout the class Antibacterial wipes and cleaners are provided We will be OUTSIDE in the cold fresh air for everyone’s safety and spacing Dress Warm and be ready to have some fun. We will work through this quarantine together! Message me for any details - See you at 6pm!

HIIT class is outside! Make sure to dress comfortably for the workout! See you at 6!

In lieu of the quarantine going on, I know many of you can't sit still or sacrifice workouts every day for 14 days (like myself). With that being said, while being mindful of the germs and restrictions, I will still be having workouts here at Shorty Muscle outside with minimal equipment, anti-bacterial wipes, soap, and water. For the next 14 days, I will be offering a special of $5 drop in's for non-members. For now, I will keep our schedule as Monday-Thursday 6pm Class times until further notice.

Back outside and it feels so good

Daylight savings got me like

Everyday you set out to change clients lives, and in turn these people become your friends, your people, and I’m some way, they touch you and mold you and your perspective. After so many years, I’m so humbled to have started @whoisdrewbreeze journey with him, seeing him continue on and crush his goals. Now matter how far away he is, I’m one of his biggest fans #staygoldponyboy #teamshortymuscle #enjoythejourney

https://mailchi.mp/52fc5ab/shorty-muscle-mail-january-2020

Merry Christmas! Have a wonderful and safe holiday!Merry Christmas! Have a wonderful and safe holiday!

Happy Thanksgiving!

What is YOUR goal this holiday season? MY goal is to guide you in eating the right foods, at the right time. I want you to understand the method to the madness. If I can't give you wings to fly, than what good am I? In a nutrition plan I will: -Calculate your BMR... -Calculate your Macros -Create a tailored Meal Plan -Include recipes with Macros so that you can feel the freedom of eating real foods. -Keep you accountable! Gift YOURSELF good health!

Get it girllll Make sure to watch the video it’s amazing!

Who's in this year to kick of Thanksgiving together? https://runsignup.com//PA/Downingt/ChesterCountyTurkeyTrot

Truly the little things that make such a big difference #proud

#currentsituation

This is work life balance

Tis' the season Shorty Muscle! In lieu of the new month, if you CAN'T make class tonight, welcome October with this festive workout at home! Perhaps we will add this into for the warmup tonight

So excited to be back tonight! Missed your shorty muscle faces!

For anyone that’s interested in walking November 3rd with me let me know. This is my friends story and I will absolutely head down and support. If you’re interested in joining me let me know! https://www.gofundme.com/f/buckshot-bills-shot-at-a-cure

Reminder! I will be traveling Tuesday so there will be no classes Tuesday, Wednesday, and Thursday this week I will see everyone tomorrow!Reminder! I will be traveling Tuesday so there will be no classes Tuesday, Wednesday, and Thursday this week I will see everyone tomorrow!

https://www.instagram.com/p/B2kzdKbnsWx/

In training and nutrition all you can hope is that your friends and your clients take the tools you work so hard on and use them. Discipline, hard work, consistency. This guy exceeds expectation and is freaking crushing it #youarewhatyoueat #shortymusclemeals #proud

Yessss. Partner up, do it together. Motivate one another to stick to the plan and trust the process. #progress

This is what it’s all about.