11h lcfitokc
Video LaMere Cornelius
lcfitokc The trap muscles originate on the base of the skull & also extends across the neck to insert via tendons on the clavicle (collarbone), acromion (AC JOINT), and spine of the scapula (shoulder blade). Like most other muscles, there are two trapezius muscles – a left and a right trapezius – that are symmetrical and meet at the vertebral column.

Given the origins & insertions of the muscle in order to achieve the 3-dimensional look, it's best to train the TRAPS from multiple angles.

The traps are useful for more than just a nice place to hang your "TANK-TOPS"

I prefer both dumbbell & barbell movements but use a "BEHIND THE BACK" hand placement to work the muscles where they Insert & ORIGINATE! UPRIGHT ROWS: 15 REPS REVERSE SHRUGS: 20 REPS If you're Doing the same OL' dumbbell shrugs, it's time to CHANGE it up.. #getINTEGRATED
11h

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13h lcfitokc
Video LaMere Cornelius
lcfitokc Just a ill' Wednesday Night TRAPPIN' close grip upright rows wide grip upright rows #TRAPorDIE 13h

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14h lcfitokc
Normal LaMere Cornelius
lcfitokc #tag someone with a #KICKass #beard or share with someone who's about that #BEARDgang #beardLIFE 14h

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lcfitokc #MiddayMOTIVATION... As your making your lunch selections.. Just remember my #7DayShred is now available for DOWNLOAD!  I've had many people purchase the program so I'm anxious to start receiving #FEEDBACK as I'm sure people are starting on days 2..3.. or 4!! 💭WHAT IS INCLUDED?💭 DETAILED 7 Day Meal Plan (FOLLOW THIS  EXACTLY AS IT IS WRITTEN) COMPLETE list for Sources of PROTEINS, CARBS & FATS 7 Day Liquid Detox Recipe designed to decrease EXCESS WATER RETENTION. 4 HIIT CARDIO workouts Nutrition Summary for Portion sizes categorized by current weight & desired weight ITEMIZED Grocery LIST

The PLAN is only $10 and can be purchased by sending $10 to LCFITOKC@GMAIL.COM via PAYPAL. (PAYPAL IS THE ONLY FORM OF PAYMENT I WILL ACCEPT)

#7DayShred #getINTEGRATED #functionalINTEGRATEDtraining
19h

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lcfitokc #preparingFORblastOFF ........... [@codexstudios on the ] 21h

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22h lcfitokc
Normal LaMere Cornelius
lcfitokc You know I'm always reppin' @Active_Sports & their #SwoleMFs products-- Sizzurp #PreWorkout Swole- Ass BCAAs Shredded MF fat burner Jacked MF mass stimulator-

Checkout these products & get them online NOW at www.ActiveSportsDistribution.com/Swole-MF
Use code LCFITOKC for 20% OFF at checkout-

#ExperienceTheDrank #sexyBs #supplements #ActiveSports #fit #fitness #stayhungry #jacked
22h

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Normal LaMere Cornelius
lcfitokc We ALL go thru trials & tribulations. Just remember YOU ARE NOT ALONE! Faith & Fear CANNOT co-exist! #tag or #share with someone who needs a little reminder to keep the FAITH! #riseandgrind #morningMOTIVATION 1d

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Normal LaMere Cornelius
lcfitokc Some people be out here lookin' good, but be SHALLOW as a puddle... #wordTOtheCOSMOS 1d

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lcfitokc EVEN THO ITS RAINING LIKE CRAZY IN THE #ATL, my group training sessions are still going HARD!! I got males and females reaching their goals and making all types of #gainz Losing weight Decreasing body fat? Increasing STRENGTH Toning THIGHS Losing a few inches off the waist Shedding that top layer off their ABS Putting on lean muscle It's 1/2OFF UNLIMITED TRAINING FOR SEPTEMBER Email me at LCFITOKC@Gmail.com to find out how to get started!! Its bigger than FITNESS IM TRANSFORMING LIVES!! RESULTS DONT START UNTIL YOU DO!! 2d
  •   hulk2525 I need to join @lcfitokc 2d
  •   theeambernikole Are y'all still doing Saturday workouts? 2d
  •   angelaanderson @themrsdavisshow hey heather! You are one of only two ppl I know in ATL so I thought I would share this guy with you. If I lived there I would SO want to workout with him. So if you know people who want to train you should tell them about him. His workouts on IG are always so awesome!!! Huge inspiration. 2d
  •   angelaanderson @mikehall just wanted to share this guys account with you. He is a trainer in ATL. I have been following him for awhile and his stuff is amazing. Just had to share him with you if you know anyone who wants to train. :-) wish I were there! 2d
  •   themrsdavisshow @angelaanderson Awesome!!! Thank you so much!!! 1d

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Normal LaMere Cornelius
lcfitokc I began the year at roughly 7k followers.. And over the last few months people have really began to take notice of my #FIT #MOVEMENT.. !! It feels pretty AWESOME to know that people truly support me, not only have similar views on FITNESS but can relate to my JOURNEY thru life as well! Sooooo.... With that being said, I'd like to know How you all began following me and where you're from!! I appreciate your support! IM VERY THANKFUL & BLESSED 2d
  •   ajeeprider Hmm... Not sure... Think I saw a promo on IG...NC... THE Bullcity! 23h
  •   bossfavreau I hashtagged #hottpeople and your picture just popped up. BAM. 23h
  •   lcfitokc @bossfavreau u so crazy! 22h
  •   tashah16 I happened to see you in a pic on another page. Noticed the OKC and started following cuz you're a HOMEBOY! 22h
  •   cali_marie_6 Which your fine Azz 19h
  •   thenoobmeister @lcfitokc I find tons of fitness people when I search but you have a clear passion and direction with your fitness. You are always finding innovative ways to improve yourself, and you know your stuff and share your knowledge, which I appreciate. I use to be super passionate about training and I lost that fire due to burnout from sports, but honestly after seeing how much you love it reminded me of what I miss. Keep doing work! 18h
  •   dynamicbulldogs Acehood , I live in Florida and can't wait till I visit atl so I can schedule a work out with you . Thanks for the helpful workout tips 18h
  •   sh_ysn_livin_ysl We met while Getting Ink'd up by the best @vinvegatattoo 11h

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lcfitokc #MiddayMOTIVATION

here is a quick clip of an UPPER BODY circuit on my #60DayTrainingSystem! Posterior Flye to triceps kickback (for your rear delts, traps, rhomboids & inner triceps) Lateral raise to rotation curl (for your side delts and the peak of your biceps & definition of your forearms) BURPEE/ renegade row/ overhead press (this is a total body movement that works chest, shoulders, back, biceps, triceps, core and legs)

If you aren't in #ATL or haven't been able to train with me & you've been looking to get in shape, decrease body fat %, build lean muscle or just take your #TRAINING to the next level...CHECK OUT my #60DayTrainingSystem I'm offering 1/2 OFF all weekend for those looking to save a few bucks at the same time. Thats 60 days worth of workouts for ONLY $49!! (LESS THAN $1 a DAY) To purchase the program simply send $49 via PAYPAL.COM to the email LCFITOKC@GMAIL.COM and i will send you the links to your preliminary assessment and to get you started.
2d

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Normal LaMere Cornelius
lcfitokc Regardless of if you want the responsibility or not, you have to realize that people are watching your every move. GOOD or BAD!
One of the things I love about my job is being a #RoleModel. Leading by example to those without direction.
I thrive off Being an inspiration to those who started out at the bottom just like me. I love Serving as MOTIVATION for those who have lost hope. I get excited at the TASK of inspiring others!

I don't even preach PERFECTION.
I'm far from perfect! And I don't even try to be. I recognize my flaws. I do my best improve on my weakness.
#Consistency is the Key to Respect & #AUTHENTICITY is magnetic.
I appreciate those who follow me & write me emails & support the MOVEMENT!! It's WORKING!!
2d

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Normal LaMere Cornelius
lcfitokc Since posting my #IceBucketChallenge video, I've received a few messages about my height, weight & body fat %. I stand 6ft and Last week I was 215lbs. Today I'm right between 205-210lbs at roughly 6-8% Body fat!

I was able to cut my body fat % & water retention rapidly using my #7dayShred!

My goal has always been to be symmetrical from right to left & proportional from top to bottom. Legs, back, chest, shoulders, arms & abs!
I like a muscular, lean, athletic appearance that makes it easy to wear normal clothes and not feel too bulky. It's more of an athletic "European" look!
If you're curious about my #7DayShred plan email me!

The PLAN is only $10 and can be purchased by sending $10 to LCFITOKC@GMAIL.COM via PAYPAL. (PAYPAL IS THE ONLY FORM OF PAYMENT I WILL ACCEPT)
2d

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Video LaMere Cornelius

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lcfitokc #middayMotivation gettting my workout started with a little weighted bar dips! #getintegrated #functionalintegratedtraining 3d

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lcfitokc HOURS of hard work & dedication go into producing all this HEATfor y'all !! 85% of which is all FREE!! But its all good.. #HardworkPAYSoff #247grindmode #riseANDgrind 3d

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lcfitokc #7dayshred link RELEASED tomorrow! 💭What to eat?💭What to drink?💭What exercises to do?💭 Do decrease your body fat% and reduce your excess water retention in 7 DAYS!! I hope you're ready! THIS WILL CHANGE YOUR LIFE!! #getINTEGRATED #functionalINTEGRATEDtraining #7dayShred 5d

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Video LaMere Cornelius
lcfitokc My goal as a trainer has always been to INSPIRE ordinary people to do EXTRAORDINARY things!! I've been training girl Kirsten for the 3yrs (she was my 1st client ever in ATL) and now when we BOX it's like #PoetryInMotion!! Couldn't be more proud of how skilled her hands are.. Her punching power and hand speed is CRAZY!! 5d

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Video LaMere Cornelius
lcfitokc My boy B.Diamonds loves to hit weights, but he hates running for his cardio.. So we had to work a lil boxing in this morning for our #SaturdayMorning special!! He's not a professional, we're just having fun, burning calories, relieving stress & keeping the heart rate up! Did you get your workout in today? let me know!! Was it weights ? Was it cardio? Was it yoga, Pilates or Zumba? Whatever it was.. I hope you got ACTIVE!! #tag your #FitFam and let me know what you did today! 5d
  •   benjaminh_90 20 burpees, 500m row, 1k run, 20 push ups, 2k bike, 20 pull ups, 500m row = 17 minutes! Took 2 mins off my previous time! 5d
  •   kingskid34 @lcfitokc where are you located? I would like to train with you if I could. 5d
  •   lcfitokc @kingskid34 @heatatlanta www.heatatlanta.com if you're serious about training! 5d
  •   kingskid34 @lcfitokc thanks man I look forward to visiting there. Your a great motivation. #salute 5d
  •   coachsnow_msu Body weight circuits with a mile run (3 miles) in between.. Sheesh 5d
  •   taradise007 Only 1 mile around the track. I had my two year old with me and she was about that life. 5d
  •   filthyfigurs Chest and shoulders.. heavier than normal...slower reps than normal!! Decided to mix it up..my body was getting used to chest and biceps/triceps 5d

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