Restore Fitness & Nutrition

Restore Fitness & Nutrition Restore Fitness & Nutrition provides custom, progressive, integrated training models for clients, al Please email [email protected] for additional details.

Shannon Pawl Derby of Restore Fitness & Nutrition is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, Corrective Exercise Specialist & Fitness Nutrition Specialist.

So grateful for my amazing co-workers. Happy Friday, everyone πŸ–€πŸΎβ€’πŸ“·:
03/01/2024

So grateful for my amazing co-workers. Happy Friday, everyone πŸ–€πŸΎ
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Kicked off year 4️⃣6️⃣with quite possibly one of my favorite workouts I have ever written/done...give it a try (and feel...
02/07/2024

Kicked off year 4️⃣6️⃣with quite possibly one of my favorite workouts I have ever written/done...give it a try (and feel free to DM for modifications/subsitutions!)

Bear Complex x 8 cycles

4 Rounds:
KB Clean + Squat x 8
Single Leg Deadlifts x 8/side
Reformer Lower Ab Tucks x 16

Bear Complex x 8 cycles

4 Rounds:
Pendlay Rows x 8
Single Leg TRX Squats x 8/side
Weighted GHD Sit-Ups x 16

Bear Complex x 8 cycles

4 Rounds:
Biceps Curl to Press x 8
Sumo Deadlifts x 8
Reformer Oblique Pikes x 8/side

Perfect start to day 2 in Tokyo dropping in πŸ‹πŸ½β€β™€οΈ Great facility, awesome coaching, and a wonderful community of athlet...
12/18/2023

Perfect start to day 2 in Tokyo dropping in πŸ‹πŸ½β€β™€οΈ Great facility, awesome coaching, and a wonderful community of athletes -- γ‚γ‚ŠγŒγ¨γ†@crossfitrappongi!
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It's been forever (ok, over 3 years) since and I have gotten to workout together. I can't even count the number of time...
07/25/2023

It's been forever (ok, over 3 years) since and I have gotten to workout together. I can't even count the number of times we rolled into 's 5a class & took on a TeamWOD. It was good to get back to our early morning routine today, this time with the added benefit of a post-workout cooldown to walk the dogs 🐾 Looking forward to doing it again soon!! πŸ‹πŸ½β€β™€οΈ
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Yesterday, I got to take a yoga class from my dear friend who also happens to be an INCREDIBLE yoga teacher πŸ§˜πŸ½β€β™€οΈ She j...
07/06/2023

Yesterday, I got to take a yoga class from my dear friend who also happens to be an INCREDIBLE yoga teacher πŸ§˜πŸ½β€β™€οΈ She just resumed teaching classes after a hiatus and you have GOT to go take a class! Her energy & knowledge are incredible and her music is fantastic πŸ™ŒπŸΌ
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It's been FAR too long since I worked out with & 🩡 I put this one together for us and we did follow-the-leader style w...
06/24/2023

It's been FAR too long since I worked out with & 🩡 I put this one together for us and we did follow-the-leader style with an awesome 80s playlist cranked up 😊
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4 rounds, 10 reps each:
1. Dumbbell Bench Press
2. Sumo Deadlift
3. Oblique Mountain Climbers
4. Biceps Curls
5. Calorie Row
6. GHD Sit-Ups
7. Hand-Release Push-Ups
8. Med Ball Squat Cleans
9. Reformer Plank Tucks

In a 20 # weight vest:-3 miles on the Assault Bike-100 TRX lat rows (subbed for pull-ups)-200 push-ups-300 squats-3 mile...
05/29/2023

In a 20 # weight vest:

-3 miles on the Assault Bike
-100 TRX lat rows (subbed for pull-ups)
-200 push-ups
-300 squats
-3 miles on the Assault Bike

Thank you to all of the brave men & women who have made the ultimate sacrifice fighting for our country πŸ‡ΊπŸ‡Έ
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Morning of barbell complexes βœ… If you don't have a barbell, this can absolutely be done with dumbbells! Such a fun worko...
05/18/2023

Morning of barbell complexes βœ… If you don't have a barbell, this can absolutely be done with dumbbells! Such a fun workout -- give it a shotπŸ‹πŸ½β€β™€οΈ
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5 Rounds
Push Press x 3
Push Jerk x 3
Split Jerk x 3
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5 Rounds
Hang Clean x 3
Power Clean x 3
Squat Clean x 3
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5 Rounds
Lat Row x 3
Front Squat x 3
Reverse Lunge x 3/side
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Proper recovery is as important as proper training. Happy to have the Hyperice] Normatec system available to my clients...
03/18/2023

Proper recovery is as important as proper training. Happy to have the Hyperice] Normatec system available to my clients for the recovery part of that equation -- the add-on of the canine therapy is an optional but highly recommended addition 🐾
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Hyperice]

I absolutely LOVE this: "Health in 100 Words" by , one of my favorite health experts. *Read it. Read it again. And then ...
01/02/2023

I absolutely LOVE this: "Health in 100 Words" by , one of my favorite health experts.
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Read it. Read it again. And then try to apply it to your life πŸ’™
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Definitely didn't JUST go to the gym while visiting Caicos...what a phenomenal & magical place! πŸ’™πŸŒ΄πŸŒŠπŸ›₯️🦈🐒🐴🀿🍹
12/28/2022

Definitely didn't JUST go to the gym while visiting Caicos...what a phenomenal & magical place! πŸ’™πŸŒ΄πŸŒŠπŸ›₯️🦈🐒🐴🀿🍹

No way I could turn down the chance do a 12 Days of Christmas workout πŸ‹πŸ½β€β™€οΈ Perform the workout like the song....1, 2-1...
12/24/2022

No way I could turn down the chance do a 12 Days of Christmas workout πŸ‹πŸ½β€β™€οΈ Perform the workout like the song....1, 2-1, 3-2-1, 4-3-2-1....all the way to the 12. Completely atrocious...and so fun!
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1-Deadlift
2-Hang Power Cleans
3-Front Squats
4-Strict Presses (the WORST)
5-Back Squats
6-Push Presses
7-Thrusters
8-Squat Cleans
9-Push Jerks
10-Hang Power Snatches
11-Overhead Squats
12-Sumo Deadlift High Pulls
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