Iron Lion Performance

Another month, another #Alphachallenge! No surprise that Joe @the.real.jlow , is already racking up the points with these half bodyweight goblet squats * * Show Coach Hayley you care about your #quads 10 squats per visit = 1 point ... Get your name on the board * * #aprilshere #quadsquad #shortsarecoming #stronglegs #heavygobletsquats #joinin #communityfun #TheDen #denizens #kettlebells #monsterbells #strength #skill #squats #gobletsquats #astoriafit #ironlionstrong #ironlionperformance #astoria #queens #nyc #gym

Looking to lose weight? Remember, the scale doesnt tell the whole story. Muscle gain can often cause the number on the scale to go up, as can salt intake, hormone fluctuations and even stress. Remember that the number on the scale does not reflect your value or the value of your efforts. @eatforperformancenyc * * * #nutrition #health #weightloss #education #buildmuscle #losefat #fitness #astoriafit #uncaged #enjoytheprocess #ironlionstrong #ironlionperformance #astoria #queens #nyc #gym

OG Lioness, Melissa, bustin’ balls since 2016 Thank you for 5 years in The Den We look forward to many more! * * *... #celebrate #5yranniversary #TheDen #family #og #denizen #lioness #strongwomen #bustinballs #medicineball #strength #skill #health #fitness #ironlionstrong #ironlionperformance #astoria #queens #nyc #astoriafit #gym See more

Thirsty Thursday? A Tiny Reminder from The Den Dietician, Lauren! Hydration Helps EverythingDrinking enough water is essential for many things associated with your training, including nutrient absorption, elimination of inflammatory substances from the body, post-workout recovery and healthy digestion. So, drink up, denizens! @eatforperformancenyc *... * * #thirstythursday #hydration #drinkwater #nutrientabsorption #elimination #recovery #digestion #ironlionstrong #ironlionperformance #theden #astoriafit #astoria #queens #gym #nyc See more

Community Bootcamp & Bel Aire Diner Gift Card Raffle May 16 10am ... Enjoy a great workout and win a dinner on us!! Just click the LIKE button to be entered in the raffle. We will be raffling off ten participants to receive a 30 dollar gift card. We will post the winners on our Facebook page tomorrow. If you enjoyed the workout and would like access to our daily live classes you can use the link below. https://www.facebook.com/groups/virtualden Coach lead Warm-up A1. Plank w Shoulder Tap 10,9,8,7,6,5,4,3,2,1 A2. Explosive Lateral Lunge /per side 10,9,8,7,6,5,4,3,2,1 A3 . Superman Hold w Reach 5,5,5,5,5,5,5,5,5,5 A4. Tempo Squats (2down2up) 5,5,5,5,5,5,5,5,5,5 Break B1. Single Leg Glute Bridge / side 10,9,8,7,6,5,4,3,2,1 B2. Hollow Hold Flutter 20x all sets B3. Walkout out to Push-up or Plank 5,5,5,5,5,5,5,5,5,5 B4. Alternating Hip Switch 10,9,8,7,6,5,4,3,2,1 Stretch

HAVE DINNER ON US! Last weeks raffle went so well we wanted to do it again! Thank you to all that joined and helped in support of us and Ninos AQ! We appreciate you all! Let's do it again this Saturday! Take a break from the dishes and cooking with a dinner from Bel Aire Diner. The best way to treat a Lion is with some great food!... To support a fellow local business and to give all of you a well deserved treat, we purchased ten gift cards ($30 a card) to Bel Aire Diner, which is owned and operated by our member Pete Dellaportas. As our coaches and many members can attest, their food is excellent. How to win! Join us this Saturday at 10 am on our regular facebook page (link below too). We will raffle off ten names from all the participants who join and click the like button in the class. That's it! JOIN. CLICK. SWEAT. EAT ON US. We have a great workout planned for all levels. Come help us support a local business. No equipment needed! Clink the link and let's get moving together! https://www.facebook.com/ironlionperformance/

Ninos AQ Bootcamp Raffle Enjoy a great workout and win a dinner us. Just click the LIKE button to be entered in the raffle. We will be raffling off ten participants to receive a 30 dollar gift card. We will post the winners on our Facebook page tomorrow.... If you enjoyed the workout and would like access to our daily live classes you can use the link below. https://www.facebook.com/groups/virtualden Coach lead Warm-up Workout 3 sets of each circuit A1. Deadbug or pullover - 5/side Plank - 10 seconds A2. Staggered Stance deadlift -5/side Glute bridge Marches - 5/side A3 . 2 PT Stance T’s - 8 start w/ 10 sec hold Alternating see saw row 5/5 A4. Lateral shuffle walks - 5/5 Tempo squats - 8 - ( sandal heel lift or use a chair) B1. Split squats - 8/side - use chair if needed B2. Tricep kickbacks - 10 with a 15 sec iso hold to start B3. Walkout outs - 5 B4. Slam Pumps - 8

Ninos AQ Gift Card Giveaway will be going live right here in an hour. See you there!!!

HAVE DINNER ON US! Take a break from the dishes and cooking with a dinner from Astoria's Nino's AQ. The best way to treat a Lion is with some great food! To support a fellow local business and to give all of you a well deserved treat, we purchased ten gift cards ($30 a card) to Ninos AQ, which is owned and operated by our member Mike Vendome. As our coaches and many members can attest, their food is excellent.... How to win! Join us this Saturday at 10 am on our regular facebook page (link below too). We will raffle off ten names from all the participants who join and click the like button in the class. That's it! JOIN. CLICK. SWEAT. EAT ON US. We have a great workout planned for all levels. Come help us support a local business. No equipment needed! Next Saturday (5/16) we will be raffling off another 10 gift cards for Astoria's BelAir Diner, owned by our member Pete Dellaportas. Clink the link and let's get moving together! Ninos AQ https://www.facebook.com/ironlionperformance/