Kira Stokes - kirastokes.com ( @kirastokesfit ) Instagram Profile

kirastokesfit

Kira Stokes - kirastokes.com

•KSF APP/On Demand - hit the link⬇️
•Celeb Trainer/Coach NYC/LA
•NASM-CPT
•Creator of #thestokedmethod™️, #SMOTD & Stoked Series classes📍 @nysclab

  • 2.8k posts
  • 352.1k followers
  • 994 following

Kira Stokes - kirastokes.com Profile Information

  • Add a fun little challenge to stay a little more focused💪🏼
🔹Obviously the glider (you could truthfully use anything of similar dimension or even a small weighted plate) doesn’t weigh enough to add a challenge in that respect, but it does serve to keep you focused, in control,  maintaining body awareness, form and on point proprioception
⭐️Definitely one of my favorites from @theirish_yank class last week which I made a little more STOKED with the addition of the triceps push-up between each side plank
🔹aim for 90 seconds 3-4 sets
⭐️this is a great one to add to the end of the “Plank Flow” workout in the Stoked Unleashed Category OR “Upper Body/Core” in Stoked In Studio on the #KSFAPP [LINK IN PROFILE]
https://ondemand.kirastokes.com/
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#thestokedmethod #stoked #workforit #goals #challenge #fun #fitspo #core #abs #pushup #instafit #fitfam #community #nycfitness #fitnessinspiration #smotd
  • @kirastokesfit Profile picture

    @kirastokesfit

    New York, New York

    Add a fun little challenge to stay a little more focused💪🏼
    🔹Obviously the glider (you could truthfully use anything of similar dimension or even a small weighted plate) doesn’t weigh enough to add a challenge in that respect, but it does serve to keep you focused, in control, maintaining body awareness, form and on point proprioception
    ⭐️Definitely one of my favorites from @theirish_yank class last week which I made a little more STOKED with the addition of the triceps push-up between each side plank
    🔹aim for 90 seconds 3-4 sets
    ⭐️this is a great one to add to the end of the “Plank Flow” workout in the Stoked Unleashed Category OR “Upper Body/Core” in Stoked In Studio on the #KSFAPP [LINK IN PROFILE]
    https://ondemand.kirastokes.com/
    .
    #thestokedmethod #stoked #workforit #goals #challenge #fun #fitspo #core #abs #pushup #instafit #fitfam #community #nycfitness #fitnessinspiration #smotd

  •  782  0  1 hour ago
  • WATCH, LISTEN, SWIPE, and PLEASE READ🙏🏼In honor of my mother turning 75 years young today, by popular demand, the videos I took this summer of her working on one of the most important aspects of fitness as we age, but truthfully always, BALANCE
⭐️I bought my parents (Dad is 80) @airex balance pads a few years ago and as my mom admits in the video, she didn’t give it much use because she thought she “wasn’t good at it”. As I often say to clients - that is exactly why she needs to do it. Balance is a skill. Like anything else, if you don’t use it, you lose it. As we age (which should be considered a gift) having honed the ability to maintain balance in tricky situations takes a front seat to maintaining  good health. Often times simple tasks that require stability can become real challenges if you have not become proficient at even the most (seemingly) simple balance challenges. Obviously there are more complex exercises to perform using the balance pad but as always, starting and nailing the basics is of the utmost importance prior to progressing (also  how cute is she?!)
❗️UPDATE - since these videos, mom has added reps of simply balancing on one foot (side note - she has bunions which can make balancing even more of a challenge) on her pad 3 times a week. As mentioned in the video she also walks every day and does a series of upper body exercises I gave her years ago with bands and weights a few times a week with the goal of preserving bone density.❗️
⭐️The proof is in the pudding...my mom and dad are currently on vacation where they are touring our Nation’s National Parks with @rsadventures “Keep The Pace”, where they are (technically but not spiritually) the oldest couple in the group, crushing hikes daily. 
Happy Birthday Mom (yes, she’s on Instagram and loves to watch my stories etc🤗). I love you,  I’m proud of you and I’m proud to be your daughter❤️
TRAIN to be STRONG
TRAIN to be MOBILE
TRAIN for LONGEVITY
TRAIN to stay STOKED FOR LIFE .
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#mom #family #birthday #love #laughter #thestokedmethod #stoked #workforit #goals #longevity #health #trainsmart #fitnessinspiration #fitspo
  • @kirastokesfit Profile picture

    @kirastokesfit

    WATCH, LISTEN, SWIPE, and PLEASE READ🙏🏼In honor of my mother turning 75 years young today, by popular demand, the videos I took this summer of her working on one of the most important aspects of fitness as we age, but truthfully always, BALANCE
    ⭐️I bought my parents (Dad is 80) @airex balance pads a few years ago and as my mom admits in the video, she didn’t give it much use because she thought she “wasn’t good at it”. As I often say to clients - that is exactly why she needs to do it. Balance is a skill. Like anything else, if you don’t use it, you lose it. As we age (which should be considered a gift) having honed the ability to maintain balance in tricky situations takes a front seat to maintaining good health. Often times simple tasks that require stability can become real challenges if you have not become proficient at even the most (seemingly) simple balance challenges. Obviously there are more complex exercises to perform using the balance pad but as always, starting and nailing the basics is of the utmost importance prior to progressing (also how cute is she?!)
    ❗️UPDATE - since these videos, mom has added reps of simply balancing on one foot (side note - she has bunions which can make balancing even more of a challenge) on her pad 3 times a week. As mentioned in the video she also walks every day and does a series of upper body exercises I gave her years ago with bands and weights a few times a week with the goal of preserving bone density.❗️
    ⭐️The proof is in the pudding...my mom and dad are currently on vacation where they are touring our Nation’s National Parks with @rsadventures “Keep The Pace”, where they are (technically but not spiritually) the oldest couple in the group, crushing hikes daily.
    Happy Birthday Mom (yes, she’s on Instagram and loves to watch my stories etc🤗). I love you, I’m proud of you and I’m proud to be your daughter❤️
    TRAIN to be STRONG
    TRAIN to be MOBILE
    TRAIN for LONGEVITY
    TRAIN to stay STOKED FOR LIFE .
    .
    .
    #mom #family #birthday #love #laughter #thestokedmethod #stoked #workforit #goals #longevity #health #trainsmart #fitnessinspiration #fitspo

  •  5,427  0  15 September, 2019
  • ❗️NEW CONTENT ALERT❗️A NEW Stoked Shred 360 EXPRESS (2.0) is now available in Stoked In Studio/Full Body on the #KSFAPP [LINK IN PROFILE - 7 DAY FREE TRIAL]. Get STOKED to crush this ⚡️total body assault⚡️ alongside me and Stoked Squad All-Stars @sdtiemann (offering modifications) and @melissa.chisholm (taking it up a notch)
💪🏼Challenge your entire body with this express version of your full body favorite Stoked Shred 360. Each highly curated block of strength, cardio and core work will challenge you to the max in a smart, progressive, results driven manner
⭐️Equipment - dumbbells; choose weights that are challenging but doable for 3 sets of every circuit. But, as with most workouts on the app, you can always opt to use just your bodyweight until you feel confident about your form. It will still be an awesome workout
⭐️As I’ve mentioned before, this format is my absolute favorite to program, coach and do (it’s also a hugely popular class taught weekly in NYC). I’m pumped to add another EXPRESS version to the Stoked Shred Series. It also happens to feature some of my absolute favorite moves - including hint, the “bend and snap” #legallyblonde 😜. LOG ON AND LET’S GOOOO!
https://ondemand.kirastokes.com/
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#thestokedmethod #stoked #stokedsquad #stokedathletes #workforit #fullbodyworkout #beastmode #goals #challenge #team #fitfam #fitnessmotivation #fitnessinspiration #fitpro #results #instafit #instagood
  • @kirastokesfit Profile picture

    @kirastokesfit

    New York, New York

    ❗️NEW CONTENT ALERT❗️A NEW Stoked Shred 360 EXPRESS (2.0) is now available in Stoked In Studio/Full Body on the #KSFAPP [LINK IN PROFILE - 7 DAY FREE TRIAL]. Get STOKED to crush this ⚡️total body assault⚡️ alongside me and Stoked Squad All-Stars @sdtiemann (offering modifications) and @melissa.chisholm (taking it up a notch)
    💪🏼Challenge your entire body with this express version of your full body favorite Stoked Shred 360. Each highly curated block of strength, cardio and core work will challenge you to the max in a smart, progressive, results driven manner
    ⭐️Equipment - dumbbells; choose weights that are challenging but doable for 3 sets of every circuit. But, as with most workouts on the app, you can always opt to use just your bodyweight until you feel confident about your form. It will still be an awesome workout
    ⭐️As I’ve mentioned before, this format is my absolute favorite to program, coach and do (it’s also a hugely popular class taught weekly in NYC). I’m pumped to add another EXPRESS version to the Stoked Shred Series. It also happens to feature some of my absolute favorite moves - including hint, the “bend and snap” #legallyblonde 😜. LOG ON AND LET’S GOOOO!
    https://ondemand.kirastokes.com/
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    .
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    #thestokedmethod #stoked #stokedsquad #stokedathletes #workforit #fullbodyworkout #beastmode #goals #challenge #team #fitfam #fitnessmotivation #fitnessinspiration #fitpro #results #instafit #instagood

  •  2,993  0  14 September, 2019
  • TWO PART Stoked Strength Flow for your GLUTES + HAMSTRINGS using STOKED BANDS (currently sold out 🙏🏼 but they will be RESTOCKED in two weeks so stay tuned!) I mean - accidental matchy matchy with @sweatlife_nyc 👯‍♀️& a perfect colorway to use Stoked Bands made this #SMOTD a must
⭐️MOVE 1 - 10-12reps - use either the Stoked or Super Stoked Band
🔹the beauty of a SLDL (single leg deadlift) with a band is it really helps keep you focused and in control with the constant resistance the band provides
🔹holding the band in the opposite hand of the anchor leg helps maintain squareness in your hips and helps you feel and connect with your core
🔹keep the knee of the anchor leg soft throughout and think of your body moving like a seesaw - hinge with a neutral spine at the same rate that you lift the leg
🔹squeeze the glute at the top and pull back a bit with the band to feel your lat muscle activate (bonus upper body work)
⭐️MOVE 2 - 10-12 reps
In true #stokedstyle the transition matters. The first move should flow into this bodyweight Warrior III position
🔹with a gorgeous flat back (navel to spine) perform a small bend/extend (of the knee) while in position. Warning - this move (along with the first move) is 🔥🔥🔥🔥
❗️perform both moves on one side, then switch, 3-4 sets
⭐️More exciting news - more Stoked Band workouts will be uploaded onto the #KSFAPP [LINK IN PROFILE] when the bands are restocked! .
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#thestokedmethod #stoked #stokedbands #glutes #hamstrings #core #abs #workforit #goals #challenge #nycfitness #fitfam #fitnessinspiration #fitspo #instafit
  • @kirastokesfit Profile picture

    @kirastokesfit

    New York, New York

    TWO PART Stoked Strength Flow for your GLUTES + HAMSTRINGS using STOKED BANDS (currently sold out 🙏🏼 but they will be RESTOCKED in two weeks so stay tuned!) I mean - accidental matchy matchy with @sweatlife_nyc 👯‍♀️& a perfect colorway to use Stoked Bands made this #SMOTD a must
    ⭐️MOVE 1 - 10-12reps - use either the Stoked or Super Stoked Band
    🔹the beauty of a SLDL (single leg deadlift) with a band is it really helps keep you focused and in control with the constant resistance the band provides
    🔹holding the band in the opposite hand of the anchor leg helps maintain squareness in your hips and helps you feel and connect with your core
    🔹keep the knee of the anchor leg soft throughout and think of your body moving like a seesaw - hinge with a neutral spine at the same rate that you lift the leg
    🔹squeeze the glute at the top and pull back a bit with the band to feel your lat muscle activate (bonus upper body work)
    ⭐️MOVE 2 - 10-12 reps
    In true #stokedstyle the transition matters. The first move should flow into this bodyweight Warrior III position
    🔹with a gorgeous flat back (navel to spine) perform a small bend/extend (of the knee) while in position. Warning - this move (along with the first move) is 🔥🔥🔥🔥
    ❗️perform both moves on one side, then switch, 3-4 sets
    ⭐️More exciting news - more Stoked Band workouts will be uploaded onto the #KSFAPP [LINK IN PROFILE] when the bands are restocked! .
    .
    .
    .
    #thestokedmethod #stoked #stokedbands #glutes #hamstrings #core #abs #workforit #goals #challenge #nycfitness #fitfam #fitnessinspiration #fitspo #instafit

  •  4,638  0  13 September, 2019
  • 🔥It’s been a while since I’ve posted a FULL BODY Stoked Flow in dynamic mode on @woodwaytreadmills 🔥I incorporated the plank position I used in the second move of my post last night [watch the full video and read for details on the move and treadmill] #SMOTD = Stoked Move Of The Day
🔹stay low as you draw the knee in and back, working from your core and feeling the glute/quad/hamstring of the anchor leg
🔹prone combo with one foot on top (makes it more challenging) - core/upper body • slow, controlled, purposeful • super important to keep your glutes engaged, navel to spine throughout the plank push/pull and triceps extension shift to your hands to perform the triceps push-up
🔹perform 6 reps on one side, then the other. 
3 sets total
⭐️As mentioned, all these moves are being performed in #dynamicmode which is available on @woodwaytreadmills . You essentially turn the tread off and control it yourself (similar to a Pilates reformer or megaformer). This combo require serious core strength and awareness
⭐️These moves can be done with gliders, towels etc...the tread just adds more resistance so it’s more challenging (scroll my page, I’ve posted with gliders etc in the past) .
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#thestokedmethod #stoked #strength #core #challenge #abs #inspiration #motivation #treadmillworkout #beastmode #fitspo #fitpro #instafit #instagood #workforit #goals #challenge #fitnessinspiration
  • @kirastokesfit Profile picture

    @kirastokesfit

    New York, New York

    🔥It’s been a while since I’ve posted a FULL BODY Stoked Flow in dynamic mode on @woodwaytreadmills 🔥I incorporated the plank position I used in the second move of my post last night [watch the full video and read for details on the move and treadmill] #SMOTD = Stoked Move Of The Day
    🔹stay low as you draw the knee in and back, working from your core and feeling the glute/quad/hamstring of the anchor leg
    🔹prone combo with one foot on top (makes it more challenging) - core/upper body • slow, controlled, purposeful • super important to keep your glutes engaged, navel to spine throughout the plank push/pull and triceps extension shift to your hands to perform the triceps push-up
    🔹perform 6 reps on one side, then the other.
    3 sets total
    ⭐️As mentioned, all these moves are being performed in #dynamicmode which is available on @woodwaytreadmills . You essentially turn the tread off and control it yourself (similar to a Pilates reformer or megaformer). This combo require serious core strength and awareness
    ⭐️These moves can be done with gliders, towels etc...the tread just adds more resistance so it’s more challenging (scroll my page, I’ve posted with gliders etc in the past) .
    .
    .
    .
    .
    #thestokedmethod #stoked #strength #core #challenge #abs #inspiration #motivation #treadmillworkout #beastmode #fitspo #fitpro #instafit #instagood #workforit #goals #challenge #fitnessinspiration

  •  3,109  0  11 September, 2019
  • 3️⃣ MOVE feel good Stoked Flow circuit. Move through the entire progression on one side, then complete on the other (all rep schemes in video were shortened for @instagram )
🔹MOVE 1 - anchored arm/hand can be about an inch toward the midline of your body but not much more to maintain the integrity of the flow to your side plank • 8 reps
🔹MOVE 2 - actively press down with the top foot to activate your core more intensely.  The foot should not just be “hanging out” there • 8 reps
🔹MOVE 3 - this is active abdominal work. Take the time to pause with knee to chest, then knee to right elbow (cross body) then knee to left elbow (same side elbow) • all 3 positions is one rep, perform 3-4 reps
🔹3 sets of the entire flow (performing each side is one set)
⭐️This is a GREAT circuit to add to both PLANK FLOW and FULL BODY in the “Stoked Unleashed” category on the #KSFAPP [LINK IN PROFILE]
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#thestokedmethod #stoked #strength #workforit #goals #challenge #bodyweight #fitspo #instafit #instagood #trainer #athlete #fitnessinspiration
  • @kirastokesfit Profile picture

    @kirastokesfit

    Larchmont, New York

    3️⃣ MOVE feel good Stoked Flow circuit. Move through the entire progression on one side, then complete on the other (all rep schemes in video were shortened for @instagram )
    🔹MOVE 1 - anchored arm/hand can be about an inch toward the midline of your body but not much more to maintain the integrity of the flow to your side plank • 8 reps
    🔹MOVE 2 - actively press down with the top foot to activate your core more intensely. The foot should not just be “hanging out” there • 8 reps
    🔹MOVE 3 - this is active abdominal work. Take the time to pause with knee to chest, then knee to right elbow (cross body) then knee to left elbow (same side elbow) • all 3 positions is one rep, perform 3-4 reps
    🔹3 sets of the entire flow (performing each side is one set)
    ⭐️This is a GREAT circuit to add to both PLANK FLOW and FULL BODY in the “Stoked Unleashed” category on the #KSFAPP [LINK IN PROFILE]
    .
    .
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    #thestokedmethod #stoked #strength #workforit #goals #challenge #bodyweight #fitspo #instafit #instagood #trainer #athlete #fitnessinspiration

  •  3,359  0  10 September, 2019
  • @candacecbure X Stoked Bands PART ONE 
The first part of a Super Stoked Band circuit we crushed in LA a few weeks ago💪🏼. Super Stoked Bands are medium resistance. Who wants to see PART TWO? 👯‍♀️ LINK IN STORIES and HIGHLIGHTS to purchase your own Stoked Bands https://kirastokes.com/shop/ SAVE THIS POST so you can crush it when you get yours
🔹MOVE 1 - chair position/gluteus medius press • feet hips width, maintain proper posture in chair • press out on the band, 20 reps • not shown, but then press out for 1 rep, pulse hips down and up 2 inches for 1 rep; continue this pattern for 10 reps
🔹MOVE 2 - gluteus medius/abductor tap outs • 10 reps each leg alternating
🔹MOVE 3 - lateral squat • make sure you hit a squat position each rep and maintain tension in the band the entire time • 10 reps each way
🔹perform the circuit 3 times through
⭐️this entire circuit focuses on your glutes (butt) with a strong focus on your gluteus medius, abductors (outer thighs) and quads. Your gluteus medius is a small muscle on the side of the hip, simply put think “dimples” on the sides of your butt cheeks into the “upper butt” partially responsible for stabilizing your low back/hips when you run, walk, cycle and just move through life 😉so it’s important to give your gluteus medius proper attention
❗️MORE BAND workouts coming to the #KSFAPP soon [LINK IN PROFILE]❗️
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#thestokedmethod #stoked #strength #bands #stokedbands #glutes #abs #workforit #goals #challenge #noexcuses #travelworkout #fitspo #fitmama #fitoverforty #thisis43 #thisis45 #instafit
  • @kirastokesfit Profile picture

    @kirastokesfit

    Santa Monica, California

    @candacecbure X Stoked Bands PART ONE
    The first part of a Super Stoked Band circuit we crushed in LA a few weeks ago💪🏼. Super Stoked Bands are medium resistance. Who wants to see PART TWO? 👯‍♀️ LINK IN STORIES and HIGHLIGHTS to purchase your own Stoked Bands https://kirastokes.com/shop/ SAVE THIS POST so you can crush it when you get yours
    🔹MOVE 1 - chair position/gluteus medius press • feet hips width, maintain proper posture in chair • press out on the band, 20 reps • not shown, but then press out for 1 rep, pulse hips down and up 2 inches for 1 rep; continue this pattern for 10 reps
    🔹MOVE 2 - gluteus medius/abductor tap outs • 10 reps each leg alternating
    🔹MOVE 3 - lateral squat • make sure you hit a squat position each rep and maintain tension in the band the entire time • 10 reps each way
    🔹perform the circuit 3 times through
    ⭐️this entire circuit focuses on your glutes (butt) with a strong focus on your gluteus medius, abductors (outer thighs) and quads. Your gluteus medius is a small muscle on the side of the hip, simply put think “dimples” on the sides of your butt cheeks into the “upper butt” partially responsible for stabilizing your low back/hips when you run, walk, cycle and just move through life 😉so it’s important to give your gluteus medius proper attention
    ❗️MORE BAND workouts coming to the #KSFAPP soon [LINK IN PROFILE]❗️
    .
    .
    .
    #thestokedmethod #stoked #strength #bands #stokedbands #glutes #abs #workforit #goals #challenge #noexcuses #travelworkout #fitspo #fitmama #fitoverforty #thisis43 #thisis45 #instafit

  •  10,334  0  8 September, 2019
  • SWIPE (AND DO WITH US) for part of a circuit from Stoked 360, the class @businessinsider is referring to. A bit of a stretch to say people train for years to take Stoked 360, but I can solidly state they keep coming back for more for years - the endorphins, the high fives, the results, the sense of community....they are all addictive.  AND these same athletes use the KSFAPP/On Demand [LINK IN PROFILE] to keep up the paces when life gets in the way of making it to the studio (@nysclab Chelsea)
⭐️There is something so powerful about moving as a TEAM. Yes, there are times of (controlled) chaos during Stoked 360 but these highly curated, energy making, dialed in, muscle building movement flows where we move in unison are incredibly empowering. Poetry in motion (in my opinion) that re-enforces the importance of mind/muscle connection, timing, focus, purpose AND support amongst athletes
⭐️Link to the full article in @businessinsider is in my stories...also, people don’t just survive my classes...they THRIVE in them - mind, body and soul. Whether it’s your first or 100th time setting foot in the studio you walk out more ALIVE and empowered aka STOKED than when you walked in
⭐️One more thing - I love this platform of @instagram as it allows me to touch so many more people, and share my knowledge on a larger scale but let me be clear here - I’ve never had the goal of being “Instagram famous” (that title makes me cringe a little). My goal as a trainer with 25 years experience  has ALWAYS been to educate, motivate and make people healthier so they can live their best life. I’m grateful I have a platform that allows me to do that on a greater scale but that OG goal remains the same
⭐️My NYC Class schedule is on my website:
www.kirastokes.com .
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📹 @nohelyrose 
#thestokedmethod #stoked #strength #workforit #goals #instafit #instagood #community #fitfam #fitspo #nycfitness #trainer #athlete #stokedsquad .
.
  • @kirastokesfit Profile picture

    @kirastokesfit

    New York, New York

    SWIPE (AND DO WITH US) for part of a circuit from Stoked 360, the class @businessinsider is referring to. A bit of a stretch to say people train for years to take Stoked 360, but I can solidly state they keep coming back for more for years - the endorphins, the high fives, the results, the sense of community....they are all addictive. AND these same athletes use the KSFAPP/On Demand [LINK IN PROFILE] to keep up the paces when life gets in the way of making it to the studio (@nysclab Chelsea)
    ⭐️There is something so powerful about moving as a TEAM. Yes, there are times of (controlled) chaos during Stoked 360 but these highly curated, energy making, dialed in, muscle building movement flows where we move in unison are incredibly empowering. Poetry in motion (in my opinion) that re-enforces the importance of mind/muscle connection, timing, focus, purpose AND support amongst athletes
    ⭐️Link to the full article in @businessinsider is in my stories...also, people don’t just survive my classes...they THRIVE in them - mind, body and soul. Whether it’s your first or 100th time setting foot in the studio you walk out more ALIVE and empowered aka STOKED than when you walked in
    ⭐️One more thing - I love this platform of @instagram as it allows me to touch so many more people, and share my knowledge on a larger scale but let me be clear here - I’ve never had the goal of being “Instagram famous” (that title makes me cringe a little). My goal as a trainer with 25 years experience has ALWAYS been to educate, motivate and make people healthier so they can live their best life. I’m grateful I have a platform that allows me to do that on a greater scale but that OG goal remains the same
    ⭐️My NYC Class schedule is on my website:
    www.kirastokes.com .
    .
    .
    .
    📹 @nohelyrose
    #thestokedmethod #stoked #strength #workforit #goals #instafit #instagood #community #fitfam #fitspo #nycfitness #trainer #athlete #stokedsquad .
    .

  •  5,906  0  5 September, 2019