Insta-Stud: Kevin Hejnas

Personal trainers on Instagram are a dime a dozen, but our latest Insta-Stud deserves a look. Dude is cute, cute, cute!!!

Kevin Hejnas helps professionals “transform transform their bodies and gain ENERGY,” according to his Instagram bio. He hails from Delran, New Jersey and is a former state level javelin thrower. Bet his real good with his stick 😉

Check out more pics of Kevin below.

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“If I put my limited time into my health and wellness, my work/business will suffer” ?? ??????????????? A family friend told me this the other day and it’s a pretty common thought, “if I output more time then I have less time for other things like work”, true ???? BUT, that time is being INVESTED in making you BETTER ? ??????????????? YOU are the foundation of your work, if you are sluggish, not clear minded, lethargic… your work isn’t 100% AT YOUR BASELINE ?? you could very well be running at 50% efficiency as is ? ??????????????? Now imagine, taking an hour a day to make yourself into A MACHINE that GET’S SH?T done ? this comes from self improvement and improving your EFFICIENCY with the time you have ? we should always be looking to improve our bodies and minds every chance we get because jobs come and go, but we’re stuck with these forever ? (so make your body into a 2020 Tesla Roadster ?) ??????????????? Don’t wait! Take 30min a day to do something active that you enjoy , work that up to 60min over time, and add 4 servings of veggies in daily ? these 2 things can help lead to weight loss and some clearer thinking ? ??????????????? If you really want to get things rolling then let’s get serious ? join the Healthy Flex Prescription 12 week transformation program by applying at Hejnasty.com/coaching ? @HejnastyCoaching ??????????????? PC: @jaelefae ? . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #fitnessmodel #9to5 #tesla

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218.6 yesterday… 213.6 today ???? makes sense ? #FluctuationCity ???????????????? “AM I LOSING ALL MY MUSCLE MASS? We’re dropping weight too fast” ? nah fam, this is a one day FLUCTUATION, it’s all good ? (…for now ?) ???????????????? No need to stress about a one day weight fluctuations, ESPECIALLY when you can rationalize it ? it can often be water weight, volume/weight of food in your stomach, wake up timing, last meal timing, sodium spike/dip, etc ? in this case, it legit was me perfusely sweating during a 6hr super smash bros marathon… yes, I go hard ?? ???????????????? Sweat a lot yesterday, and stopped playing at 8pm which was close to bedtime and wasn’t going to try to rehydrate aggressively that late ???? so, I’m not even gonna stress this 5lb low weigh in, but I’m liking the progress coming in ?? . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #alphalete #abs #cutting #contestprep

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Weight is going in the wrong direction ? thanks to the 4 grilled bell peppers yesterday ? ???????????????? To many, seeing the scale bump up a pound can be disheartening when the goal is fat loss ? BUT, doing things out of the norm can influence a day or two long spike in weight. For me, it was eating a HIGH volume dinner with a lot more vegetables than typical in my current diet ? does that mean I gained fat? Does that mean I am no longer in a deficit? NO, just a lot of food volume that needs to pass ? ???????????????? Normal fluctuations like this, and others that are not in our control (they happen.. a lot) are reasons to focus on your weight’s TREND as opposed to putting too much value on one day’s weight ? I can assure you that on your way to dropping 20lbs, you will gain weight on a few occasions ? ???????????????? Less than 30 weeks out from my main shoe! I have a couple side shoes that I’m planning to do before so a couple less weeks for them! ? #OneDayAtATime . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #contestprep #alphalete #mycalvins #calvinklein

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Get comfortable with being uncomfortable ? ???????????????? One of the most cliche sayings, but holds true ? if you want to progress in fitness, things don’t get easier, you have to push past a plateau, then another one, and #AnothaOne ? the same goes for business, you probably hustle just as hard for your first dollar as you will for your millionth, you just have a new set of challenges (bigger challenges) ? ???????????????? A lot of newer people to the gym get discouraged by how tough an exercise routine can be ???? feeling that getting up early in the morning is hard, getting to the gym is hard, and exercising hurts ? they assume everyone else in the gym got up with ease, rolled over to the gym without dreading a difficult workout, and feel that hitting a new 1 rep max feels equivalent to a 30min massage ?? ???????????????? EXERCISING ISN’T EASY FOR ANYONE ???? ???????????????? Sally at the gym is busting her ass, Sammy six pack didn’t want to get out of bed this morning, Jumping jack Janet would rather be at Jack-in-the-Box ? ETC, you are not alone if you have days where you don’t want to get out of bed, don’t want to exercise, and would rather eat pizza than kale ? ???????????????? But oftentimes, leaning into these challenges and accepting them, taking your wins with your losses, will ultimately lead you to progress and have bigger challenges (like millionaires) ? just remember to not be discouraged if you are struggling, we all will at some point ? (me certainly included ?) keep your eyes on your goals and take it one step at a time ? ? Hejnasty.com/coaching ?? @hejnastycoaching . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #alphalete #crunchtv #crunchmoorestown #crunchsomerset

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What do people get wrong most about “Lean Bulking”? ? ??????????????? Was on a call yesterday with a potential client and he said that he was bulking but trying to stay lean, and revealed that his protocol in doing that was MORE CALORIES and CARDIO … and it hit me ? ??????????????? ?????? is a very common misconception ?? to bulk and make “optimal gains” you need a calorie surplus, so more calories is perfect ? BUT adding in the cardio with the hopes of it keeping you lean isn’t actually the most direct way to accomplish that ? AND the more cardio you do, the more your body will be pulled towards “cardio benefitting” adaptations (catabolism, look at a 2 mile/marathon physique, etc) ???? ??????????????? THE WAY TO KEEP YOUR BULK LEAN… ?? CONTROL THE RATE OF WEIGHT GAIN ?? +1-3lbs (.5-1.5% bw) per month is gonna keep you lean and near cap the muscle gain rate ? although you can be more aggressive when you’re younger in training years ?? ??????????????? Cardio is cool to throw in, but too much lowers your overall calorie surplus, I recommend eating a little less calories and doing more strength training vs lots of cardio when bulking ? #GetJoocyMyFriends . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #bulking #bulkingseason #leanbulking

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#TBT to the 4th of July when I got shredded eating ice cream every single day ??? ???????????????? I remember being inspired by @mattogus doing a whole contest prep while eating @chipotle every day and getting certified diced ?? I decided to try dropping 20lbs while eating ice cream every day ? ???????????????? IT WORKED ?? ???????????????? Taking those two FACTS without context will certainly give the wrong impression… “oh so you ate ice cream and dropped 20lbs?” ? YES but NO… ???????????????? What I did was control my MACRONUTRIENT intake while including SOME ice cream in every day ? I didn’t just eat ice cream or eat it at will, there was organized CONTROL and STRUCTURE which is important for any successful diet ? ???????????????? With the right context and STRUCTURE, you can include the foods you enjoy into a healthy diet while seeing RESULTS ?? Being flexible will also help long term adherence and build a sustainable LIFESTYLE ?? (I haven’t been over 12% body fat in 5 years and don’t feel restricted at all …unless pushing for sub 8% ?) For me, swearing off carbs had not given me that same feeling of sustainability ???? ???????????????? If you want to get results while enjoying your food AND sustaining these results for the LONG TERM ? then let’s get you a plan that works ? Apply for the Healthy Flex Prescription at Hejnasty.com/coaching (link in bio) ? . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #adelantebarbellclub #alphalete #america #merica

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If you want to look your best for summer, NOW IS THE TIME TO START ?? ???????????????? Dec 2018: “Jan. 1st 2019, I’m gonna start going to the gym, stop eating junk, and finally get in shape” ? ….sadly, 80% of these New Year’s Resolutions are dropped by the second week of February ? (according to Dr. Joseph Luciani) ???????????????? However, it is NOT too late to make this summer the summer you rock that swimsuit (that’s collecting dust in the closet) at the beach with CONFIDENCE ?? you haven’t FAILED until you STOP TRYING ?? Don’t put off prioritizing your health and fitness until Jan 1st 2020 ? or next Monday, next month…. NOW is the time ? ???????????????? I used to put off getting off the couch and getting to the gym, “I’ll go at 10am” …11am…1pm…6pm….8pm.. “is the gym still open?” ? Just get up and get it done ? Netflix will be waiting for you when you get home ? ???????????????? Did the start of 2019 not go according to plan? It’s NOT too late ? let’s get you the accountability and structure needed to be successful NOW ? Apply for the Healthy Flex Prescription at Hejnasty.com/Coaching (link in my story! ?) . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #alphalete #mycalvins #flexfriday #calvinklein

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Throwback to the tanner,leaner days ? (although.. actually eating is fun nowadays ??) ???????????? To get to this level of leanness I was eating 2600cals/day and >250g of protein ? controlling those 2 things (calories and protein) and adjusting at plateaus will get your body composition where you want it ? high veggie and fiber intakes help adherence (due to higher satiety) to a lower calorie diet and are the reason most people choose not to fill limited calories with just pop tarts, protein shakes, and gummy bears (even though you would still get lean tbh ?) I was eating 6-12srv of veggies per day ??? ???????????? Comparing this intake to now: currently at 3500cals/day and about the same daily protein ? I still eat my fiber and veggies, but moreso because micronutrients and GI health ?? #EatYourVeggies ???????????? Beating this physique Oct 2019 ? . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #shreds

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STOP WAITING ?? ???????????? I see it all the time… I’ll start tomorrow, I need to start on a Monday, I need to start on the 1st of the month… etc ???? there will never be a perfect time to start getting your sh?t together ?? ???????????? The procrastination mentality isn’t always effective… however, useful in college ? BUT, in college/school you have a DEADLINE ? in life you only have one deadline and who knows when it is… SO STOP WAITING, achieve what you’ve wanted to achieve, if you’ve always wanted to get in shape, don’t wait for a Monday, don’t keep putting it off, start making steps toward that goal ? eat more veggies/protein, eat less sh?t (by sh?t, I mean high calorie density foods with minimal micronutrient content) ??? ???????????? “There’s no better time than now” – someone smart ???????????? If you have some fitness goals that you’ve put off for years and want to finally accomplish them. Let’s get it done ? Apply for the Healthy Flex Prescription at Hejnasty.com/coaching ? . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #Tbt #shredded #cuttingseason

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1 week in Texas and still sticking to the gameplan ? #FlexibleSustainable ?????????????? Had some DELICIOUS fried chicken tonight at @gus_fried_chicken_austin ? not worried because it fit into my calories and I actually did a lot of cardio/dance party/jumping at my seminar today ? (AKA more calories to eat!) ?????????????? Dieting doesn’t have to suck, you don’t have to get fat while on vacation, and you can eat fried chicken while getting shredded ? enjoy your life, enjoy your fitness ? ?????????????? If you need help building a sustainable healthier lifestyle that GETS RESULTS ? apply for the Healthy Flex Prescription at Hejnasty.com/coaching and let’s get things rolling ? . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #traveling #nomad

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Worst thing you can do is do nothing ? ????????????? One of my regrets in fitness is that it took me so long to take initiative and put in EFFORT into my fitness goals and changing my body ?I waited so long, unhappy with my body, uncomfortable in my own skin, and worst of all.. not confident ???? ????????????? It took me years to finally say “enough is enough, I’m tired of being a meatball” ? only after this realization and putting that foot down, can true progress be made ? I may not have had the best gameplan at first, but I quickly learned what DIDN’T work and eventually found out what DID ? ????????????? My client @vivianng_ told me she came to a similar realization before we started her transformation (dropped 22lbs and 5” off her waist in 12 weeks) and only with that commitment (and a good plan) did she accomplish her goals ? ????????????? Take home point: DON’T WAIT TO GET STARTED, you may not know it all but nothing happens unless you make it happen ? ????????????? Viv and I can provide some help for you with that plan and some motivation, check out our live Q&A tonight at 8pm EST ? success leaves clues so the goal is to drop some major knowledge bombs that will help you get where you want to go ? . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #abs #shreddedabs

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