NIcole Medas

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01/02/2026

This single-bell complex tests endurance, while reinforcing control and power.

3 Rounds:
10 deadlifts
8 swing cleans
6 goblet marches
4 push press
2 push ups

All you need is one KB and a tiny space. Try this complex, or even better sign up for classes. ALL levels are welcome.

New 28kg gifted by my bestie ❤️

12/30/2025

Turned 50 and it’s an awesome feeling!

This VERY quick dip and choosing discomfort reminds
me of who I am:
Cold enough to take my breath.
Old enough to know why I chase it.
I’m not done.
The best is yet to come. ❤️

The fire and drive in me are bigger than ever.
So much growth ahead. So much to learn.
Looking forward to the challenges and failures ahead.

Own your age. Learn from it. Be proud. Be grateful. Don’t let it ever stop you from doing anything or everything.
Take care of your mind and body.

For me, I’m just getting started. Let’s GO!

12/11/2025

We ended the class with 2 rounds of time under tension. A true love/hate.
Holding a bell for 3.5 minutes forces intentional slow movement, steady breath, and next-level focus.

Muscle and lung endurance at its best. 💪🏻

Thank you

30 seconds for each movement:
dead cleans R
squats R
OH marches R
H2H swings
dead cleans L
squats L
OH marches L

11/10/2025

Foundation Training is the art of creating space while staying grounded. Decompression breathing isn’t passive — it’s intentional; it’s deep breaths that create lift and expansion (with slow exhales)— your anchor keeps you rooted.

The inhale expands, the torso lifts, the anchor holds steady.
The magic and strength happens in this tug of war.

Learn the benefits of
Website link on my bio.

11/10/2025

Foundation Training is the art of creating space while staying grounded. Decompression breathing isn’t passive — it’s intentional and it’s large breath that creates lift and expansion (with slow exhales)— your anchor keeps you rooted.

The inhale expands, the torso lifts, the anchor holds steady.
The magic happens in this tug of war.

Learn the benefits of
Website link on my bio.

10/22/2025

Foundation Training is a game-changer, especially before lifting heavy.

This movement program uses isometric poses to activate all the right muscles so they can do what they’re designed to do: connect, communicate, support, and lengthen and strengthen under tension.

Because I’ve trained my body this way, it knows exactly what to do when I start to move heavy weights (this was 88lbs), keeping my foundation strong AF.

Do the research yourself.
Website link in my bio.

10/11/2025

Upside down is my reminder: 🤸‍♀️

Your body is designed to move.
Strength, mobility, balance — they only stay if you use them.
Use it or lose it — rings truer the older I get.
Every day is a chance to keep what makes you feel alive. ❤️

Address

Brooklyn, NY
11201

Website

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