Joey Bronston on Instagram: "15 Minute HIIT Workout w/ a plate 🔥 You don’t need a long workout to get results. You need intensity, focus, and 15 minutes with a plate. This 15 minutes will humble you real fast 😂 😅 3 rounds • squat jack press outs • jumping lunges • squat + twist • jumping jack presses • scissors"

Alex on Instagram: "One thing I will never forget was my Ironman training with @karstenmad and @whistlertriclub those 6:15am early mornings. The first year paying and showing up to maybe 1 out of the two sessions each week to then the following year becoming more dedicated and self assured showing up to every swim session without fail. One day I was still covered in my Halloween make up. The sense of confidence I gained from just showing up to those sessions taught me so much about myself and ju