#1stphorm

Hello Las Vegas 🙏🎉🍰 💯🙏💯💪Bodyby_g 🔥🔥🙏🏼Inspiring and empowering others for greatness blessed and highly favored🙏🏻 .
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 #bodyby_g #healthy #lftdwarriors #proteinshake #motivational #menshealthmagazine #photooftheday📷 #face #BBG #lftdatheletesearch  #model  #proteinshake #musclepharm #musclephotos #lftdlifestyle #legionofboom #travel #family #1stphormathletesearch #exercise #gymrat #nostress #chestworkout #1stphorm #iam1stphorm #Hardwork
Info post & helpful if you want to try. Triceps are a the big muscle of the arm but BICEPS need to also have that size & POP 😜💪🏼👍
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- 💥Biceps💥
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Perform 3-4 sets of 8-12 reps for each exercise. Only take 30 second breaks between all sets!💪🏻 -
1. Cable Attachment Curls✔️
2. Reverse Grip Barbell Curls✔️
3. Single Arm Cable Curls✔️
4. Plate Curls✔️
5. Dumbbell Isolation Curls✔️
6. Single Arm Dumbbell Preacher Curls✔️
7. Curl Machine✔️
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- - My protein & pre workout always from @americanwarriornutrition . Best line in the business. If you havnt tried or checked them out. Click link ‼️‼️ —
NEW FLAVORS COMING OUT THIS WEEK OF PROTEIN ‼️‼️ don’t miss out‼️‼️ -
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- Join our team, shoot a visit to ➡️ @1focustraining ⬅️ -
📧 US: ➡️ 1focustraining@gmail.com ⬅️ to get started to your goals 😊💪🏼💯
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#iam1stphorm #biceps #armday #bicepworkout #arms #bicepsworkout #bicepcurls #1stphorm #fit #exercises #exercise #fitspo #workout #personaltrainer #armsworkout #workouts
Info post & helpful if you want to try. Triceps are a the big muscle of the arm but BICEPS need to also have that size & POP 😜💪🏼👍
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- 💥Biceps💥
-
Perform 3-4 sets of 8-12 reps for each exercise. Only take 30 second breaks between all sets!💪🏻 -
1. Cable Attachment Curls✔️
2. Reverse Grip Barbell Curls✔️
3. Single Arm Cable Curls✔️
4. Plate Curls✔️
5. Dumbbell Isolation Curls✔️
6. Single Arm Dumbbell Preacher Curls✔️
7. Curl Machine✔️
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- - My protein & pre workout always from @americanwarriornutrition . Best line in the business. If you havnt tried or checked them out. Click link ‼️‼️ —
NEW FLAVORS COMING OUT THIS WEEK OF PROTEIN ‼️‼️ don’t miss out‼️‼️ -
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- Join our team, shoot a visit to ➡️ @1focustraining ⬅️ -
📧 US: ➡️ 1focustraining@gmail.com ⬅️ to get started to your goals 😊💪🏼💯
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#iam1stphorm #biceps #armday #bicepworkout #arms #bicepsworkout #bicepcurls #1stphorm #fit #exercises #exercise #fitspo #workout #personaltrainer #armsworkout #workouts
Info post & helpful if you want to try. Triceps are a the big muscle of the arm but BICEPS need to also have that size & POP 😜💪🏼👍
-
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- 💥Biceps💥
-
Perform 3-4 sets of 8-12 reps for each exercise. Only take 30 second breaks between all sets!💪🏻 -
1. Cable Attachment Curls✔️
2. Reverse Grip Barbell Curls✔️
3. Single Arm Cable Curls✔️
4. Plate Curls✔️
5. Dumbbell Isolation Curls✔️
6. Single Arm Dumbbell Preacher Curls✔️
7. Curl Machine✔️
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-
—
- - My protein & pre workout always from @americanwarriornutrition . Best line in the business. If you havnt tried or checked them out. Click link ‼️‼️ —
NEW FLAVORS COMING OUT THIS WEEK OF PROTEIN ‼️‼️ don’t miss out‼️‼️ -
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-
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- Join our team, shoot a visit to ➡️ @1focustraining ⬅️ -
📧 US: ➡️ 1focustraining@gmail.com ⬅️ to get started to your goals 😊💪🏼💯
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#iam1stphorm #biceps #armday #bicepworkout #arms #bicepsworkout #bicepcurls #1stphorm #fit #exercises #exercise #fitspo #workout #personaltrainer #armsworkout #workouts
Info post & helpful if you want to try. Triceps are a the big muscle of the arm but BICEPS need to also have that size & POP 😜💪🏼👍
-
-
- 💥Biceps💥
-
Perform 3-4 sets of 8-12 reps for each exercise. Only take 30 second breaks between all sets!💪🏻 -
1. Cable Attachment Curls✔️
2. Reverse Grip Barbell Curls✔️
3. Single Arm Cable Curls✔️
4. Plate Curls✔️
5. Dumbbell Isolation Curls✔️
6. Single Arm Dumbbell Preacher Curls✔️
7. Curl Machine✔️
-
-

- - My protein & pre workout always from @americanwarriornutrition . Best line in the business. If you havnt tried or checked them out. Click link ‼️‼️ —
NEW FLAVORS COMING OUT THIS WEEK OF PROTEIN ‼️‼️ don’t miss out‼️‼️ -
-
-
-
- Join our team, shoot a visit to ➡️ @1focustraining ⬅️ -
📧 US: ➡️ 1focustraining@gmail.com ⬅️ to get started to your goals 😊💪🏼💯
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#iam1stphorm #biceps #armday #bicepworkout #arms #bicepsworkout #bicepcurls #1stphorm #fit #exercises #exercise #fitspo #workout #personaltrainer #armsworkout #workouts
When in need of a therapy session in the Hill Country we go to Tejas park in my hometown of Liberty Hill Texas. #algarzaspremiermartialarts #ALGARZAPMA #premiermartialarts #premierfighter

#1stphorm #iam1stphorm #legionofboom #wedothework #duespaid

#ironden #irondenleaguecity #IDP

#faithcity #faithcitychurch
When in need of a therapy session in the Hill Country we go to Tejas park in my hometown of Liberty Hill Texas. #algarzaspremiermartialarts #ALGARZAPMA #premiermartialarts #premierfighter

#1stphorm #iam1stphorm #legionofboom #wedothework #duespaid

#ironden #irondenleaguecity #IDP

#faithcity #faithcitychurch
"How do I bring up a lagging muscle group?"
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It's more simple than you think. Train said muscle group more frequently.
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I was training shoulders about a month ago when I was informed by my co-worker that my Shoulders overshadowed my biceps.(Especially the peak) Being the good friend she is, she told me I should start hitting them twice a week.
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I took her advice, so for the past month, 2 days a week I've been ending my workouts with Bi-Lateral High Cable Curls. About 5-6 sets of 12 reps, sometimes 15-20, focusing on the contraction at the peak.
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She told me today she could notice the difference since she had last mentioned something.
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Even one exercise added into my training has made a difference in my physique. So train a lagging muscle more often & watch the results speak.
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Have a great Wednesday & CHOOSE TO STRIVE.
"How do I bring up a lagging muscle group?"
-
It's more simple than you think. Train said muscle group more frequently.
-
I was training shoulders about a month ago when I was informed by my co-worker that my Shoulders overshadowed my biceps.(Especially the peak) Being the good friend she is, she told me I should start hitting them twice a week.
-
I took her advice, so for the past month, 2 days a week I've been ending my workouts with Bi-Lateral High Cable Curls. About 5-6 sets of 12 reps, sometimes 15-20, focusing on the contraction at the peak.
-
She told me today she could notice the difference since she had last mentioned something.
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Even one exercise added into my training has made a difference in my physique. So train a lagging muscle more often & watch the results speak.
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Have a great Wednesday & CHOOSE TO STRIVE.
Happy Hump Day. These past few days I have been slacking ... I have been having brain fog, feeling exhausted, and feeling unmotivated .... but it’s time I get over myself and just get the damn thing done !! Only I have control and I need to regain it. #affirmations
Happy Hump Day. These past few days I have been slacking ... I have been having brain fog, feeling exhausted, and feeling unmotivated .... but it’s time I get over myself and just get the damn thing done !! Only I have control and I need to regain it. #affirmations
My everyday stack keeps my micronutrients on point from working out, long hours at work, and life in general, our body has a high demand for nutrients so that you can function at 100% inside and outside of the gym. The Daily Stack delivers those key nutrients, in proper amounts, so that you can power through even the toughest days. With the Daily Stack, you know that you're covered!
Improve Overall Health
Increase Immune Function
Promote Proper Digestion
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#1stphorm #legionnaire #iam1stphorm #legionofboom #supplements #vitamins #greens #fruits #dailyneeds
https://1stphorm.com/Iamryanjohnson/e19db5a3
My everyday stack keeps my micronutrients on point from working out, long hours at work, and life in general, our body has a high demand for nutrients so that you can function at 100% inside and outside of the gym. The Daily Stack delivers those key nutrients, in proper amounts, so that you can power through even the toughest days. With the Daily Stack, you know that you're covered!
Improve Overall Health
Increase Immune Function
Promote Proper Digestion
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.
.
#1stphorm #legionnaire #iam1stphorm #legionofboom #supplements #vitamins #greens #fruits #dailyneeds
https://1stphorm.com/Iamryanjohnson/e19db5a3
At 43 years young didn't think I was going to pull this off so quickly. .
Over 40lbs down and close to 10% bodyfat dropped since January. .
May 2nd getting a DEXA scan to get an accurate measurement, as I know bio impedance is not the most accurate.
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Consistency leads to goals being hit. Staying focused is hard no matter how important the goal may be. Being focused and staying there leads to consistency. .
Less than 15lbs until goal weight. Eye on the prize of a healthier stronger me. .
#mytransphormation #1stphorm #iam1stphorm #legionofboom #weightloss #fatloss #weightlifting #weighttraining #consistency #neverquit #noexcuses #bettereveryday
At 43 years young didn't think I was going to pull this off so quickly. .
Over 40lbs down and close to 10% bodyfat dropped since January. .
May 2nd getting a DEXA scan to get an accurate measurement, as I know bio impedance is not the most accurate.
.
Consistency leads to goals being hit. Staying focused is hard no matter how important the goal may be. Being focused and staying there leads to consistency. .
Less than 15lbs until goal weight. Eye on the prize of a healthier stronger me. .
#mytransphormation #1stphorm #iam1stphorm #legionofboom #weightloss #fatloss #weightlifting #weighttraining #consistency #neverquit #noexcuses #bettereveryday
Just because someone is determined AF, doesn't mean they don't still struggle. ⁣
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I struggle. ⁣
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A LOT. ⁣
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There are times I want to quit. ⁣
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There are times I want to go get a big order of fries (WITH CHEESE) and wings AND a burger and lay in bed ALL DAY.🤷🏽‍♀️
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There are times I want to cry...and I do. ⁣
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I actually struggle at LEAST once, every day. ⁣
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A day doesn't go by that I don't have to talk myself out of being weak...⁣
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I am no different than you, or anyone, in that sense. ⁣
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It's just millions of little battles, combined together, that I won that battle with myself and didn't give in to those temptations. ⁣
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I actually don't ever see the struggles going away, I'm just getting stronger...and SO CAN YOU ❤️ Just keep going. ⁣
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Happy Wednesday. LET'S GET IT. ⁣
Just because someone is determined AF, doesn't mean they don't still struggle. ⁣

I struggle. ⁣

A LOT. ⁣

There are times I want to quit. ⁣

There are times I want to go get a big order of fries (WITH CHEESE) and wings AND a burger and lay in bed ALL DAY.🤷🏽‍♀️

There are times I want to cry...and I do. ⁣

I actually struggle at LEAST once, every day. ⁣

A day doesn't go by that I don't have to talk myself out of being weak...⁣

I am no different than you, or anyone, in that sense. ⁣

It's just millions of little battles, combined together, that I won that battle with myself and didn't give in to those temptations. ⁣

I actually don't ever see the struggles going away, I'm just getting stronger...and SO CAN YOU ❤️ Just keep going. ⁣

Happy Wednesday. LET'S GET IT. ⁣
Always strive to be the best version of yourself, but it is also important to accept that perfection is an unrealistic goal!✨😉
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#legionofboom #1stphorm #positiveaffirmations #personalgrowth #positiveattitude #positivelifestyle #positiveliving #positivelife #positivemindset #thinkpositive #thinkhappythoughts #onlygoodvibes #maketime #positivemood #fitspiration #betterforit #makeitblissful #worklifebalance #mindbodygram #selfloveclub #wellnessjourney #fitnessjourney
Where my sweeth tooth peeps at?! 🙋🏼‍♀️
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I had a major sweet tooth last night- who am I kidding- I do EVERY SINGLE DAY! But as y’all know I’m on an 8 week transphormation cut via @1stphorm & the spring sprint challenge with my amazing team.
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I had quite a few carbs left over yesterday but not much fat. So I cut up a banana, sprinkled some blueberries and honey on top- wa-la! Sweet and it worked! No chocolate was involved- shocker for me!!
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When I hear people say they don’t like fruit I am amazed! I can’t go a day without berries! I didn’t even know that was a thing 😂
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Are you a fruit lover or hater? If you hate fruit I’m curious what you eat to help with your sweet tooth while keeping it healthy?
Where my sweeth tooth peeps at?! 🙋🏼‍♀️
.
I had a major sweet tooth last night- who am I kidding- I do EVERY SINGLE DAY! But as y’all know I’m on an 8 week transphormation cut via @1stphorm & the spring sprint challenge with my amazing team.
.
I had quite a few carbs left over yesterday but not much fat. So I cut up a banana, sprinkled some blueberries and honey on top- wa-la! Sweet and it worked! No chocolate was involved- shocker for me!!
.
When I hear people say they don’t like fruit I am amazed! I can’t go a day without berries! I didn’t even know that was a thing 😂
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Are you a fruit lover or hater? If you hate fruit I’m curious what you eat to help with your sweet tooth while keeping it healthy?
I was going to post a picture of myself... but then thought about my topic, and said to myself everyone loves pizza... I didn’t think I would ever have a “fitness” page but here I am, just sharing my journey with people hoping it inspires at least 1 along the way.

So February 24, 2019 I broke the 280lb mark. About 60lbs lost at that point. It was end of a month, spring break coming up, proud of my progress. Life circumstances spiraling as usual with 2 kids under 2.

My training stayed the same, if not maybe even more intense. But what I lacked in was tracking my food. I got lazy so to say... I wasn’t going crazy with food. I was conscious in my eating habits and definitely enjoying treats/snacks/cheats whenever however I wanted.

Fast forward 2 months. April 22nd. I knew I hadn’t been tracking food, and my training hadn’t stopped, but I looked back at my weights. I weigh pretty much everyday (because it doesn’t affect me mentally like it used to). And realized I had “maintained” 272-280 for the last 2 months.

Most would say that is “Good!” that I’ve maintained. While I don’t disagree... and it isn’t necessarily “bad” either. Im not at my goal. 
I’m happy with where I’m at but not SATISFIED. My goal is 100lbs in a year or less. Currently sitting at about 75lbs lost. End goal it’s just that a number, is 240 by September.

But that’s not the point. I know/knew what was working. TRACKING MY FOOD. I “halted” my progress by my own choices. 
I’m 2 days back into tracking and hitting my numbers. And I’m at a new low weight. 269.4. I broke into the 260’s.

But 2 days! Of TRACKING. Post Easter dinner and enjoying a big fat piece of carrot cake and ice cream for dessert and I’m at a new low.

We all have choices to make, and you can bet your bottom $ that I’m making the choice to be back on the tracking game until I reach my goal!

Comment below if you need help or have experienced some of the same pitfalls of thinking we can accomplish something with half the effort. It takes time and discipline.

#macros #food #weightloss #fitnessjourney #mytransphormationstartstoday #1stphorm #trainprimetime #iam1stphorm #wedothework
#nutrition #mytransphormation
I was going to post a picture of myself... but then thought about my topic, and said to myself everyone loves pizza... I didn’t think I would ever have a “fitness” page but here I am, just sharing my journey with people hoping it inspires at least 1 along the way.

So February 24, 2019 I broke the 280lb mark. About 60lbs lost at that point. It was end of a month, spring break coming up, proud of my progress. Life circumstances spiraling as usual with 2 kids under 2.

My training stayed the same, if not maybe even more intense. But what I lacked in was tracking my food. I got lazy so to say... I wasn’t going crazy with food. I was conscious in my eating habits and definitely enjoying treats/snacks/cheats whenever however I wanted.

Fast forward 2 months. April 22nd. I knew I hadn’t been tracking food, and my training hadn’t stopped, but I looked back at my weights. I weigh pretty much everyday (because it doesn’t affect me mentally like it used to). And realized I had “maintained” 272-280 for the last 2 months.

Most would say that is “Good!” that I’ve maintained. While I don’t disagree... and it isn’t necessarily “bad” either. Im not at my goal.
I’m happy with where I’m at but not SATISFIED. My goal is 100lbs in a year or less. Currently sitting at about 75lbs lost. End goal it’s just that a number, is 240 by September.

But that’s not the point. I know/knew what was working. TRACKING MY FOOD. I “halted” my progress by my own choices.
I’m 2 days back into tracking and hitting my numbers. And I’m at a new low weight. 269.4. I broke into the 260’s.

But 2 days! Of TRACKING. Post Easter dinner and enjoying a big fat piece of carrot cake and ice cream for dessert and I’m at a new low.

We all have choices to make, and you can bet your bottom $ that I’m making the choice to be back on the tracking game until I reach my goal!

Comment below if you need help or have experienced some of the same pitfalls of thinking we can accomplish something with half the effort. It takes time and discipline.

#macros #food #weightloss #fitnessjourney #mytransphormationstartstoday #1stphorm #trainprimetime #iam1stphorm #wedothework
#nutrition #mytransphormation
Up 10lbs and in all the right places ;) #bosuboss #1stphorm
Up 10lbs and in all the right places ;) #bosuboss #1stphorm
When exploring nature you definitely have to stop to take some pictures & sometimes those pictures look dope!  Repping #freespiritoutlet @freespiritoutlet everywhere I go! --- to the gym, out into nature, this stuff can be worn everywhere!  Looks great & feels greater! 
Use code: Miller for a discount!!! PC: @nuich61 
#motivation #motivationalquotes #motivational #fitnessmotivation #fitness #trifectafitness #1stphorm #alpha #alphalete #golds #goldsgym #aesthetic  #chaseyourdreams #lift #workoutmotivation #workout #monday #gainz #like4like #likeforlike #likeforfollow #throwback #throwbackthursday #gym #motivationalmonday #motivation #dream #hardwork
When exploring nature you definitely have to stop to take some pictures & sometimes those pictures look dope! Repping #freespiritoutlet @freespiritoutlet everywhere I go! --- to the gym, out into nature, this stuff can be worn everywhere! Looks great & feels greater!
Use code: Miller for a discount!!! PC: @nuich61
#motivation #motivationalquotes #motivational #fitnessmotivation #fitness #trifectafitness #1stphorm #alpha #alphalete #golds #goldsgym #aesthetic #chaseyourdreams #lift #workoutmotivation #workout #monday #gainz #like4like #likeforlike #likeforfollow #throwback #throwbackthursday #gym #motivationalmonday #motivation #dream #hardwork
Gratitude, what are you grateful for? Small things end up being the big things! #begrateful #gratitude #positivevibes #positive #1stphorm #neversettle #noexcuses #nodaysoff #manup #dontbeabitch #smallthingsinlife #gym #gymlife #gymshark #gymtime #fit #fitness #fitfam #underarmour #bodybuildingcom #dedication #determination #run #running #legs #legday
It’s the little things in life!!!
#1stphorm #iam1stphorm #legionofboom
It’s the little things in life!!!
#1stphorm #iam1stphorm #legionofboom
Some days you have to just put your blinders on and focus on where you’re trying to go.. #LongTermMindset
Some days you have to just put your blinders on and focus on where you’re trying to go.. #LongTermMindset
I've been MIA for the past month or so. We took a trip to South Carolina and since then it feels like I've hardly had time to sit down and catch my breath. This sweet girl turned one last week. We celebrated her birthday all week long! It was tons of fun but also exhausting. We finally have a break with all the craziness, and I'm starting to get back into the swing of going to the gym and counting macros. Perfect timing with the new challenge starting up! I can't wait to see if I can lose another 15lbs. 👍
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#mytransphormation #mytransphormationchallenge #MyTransphormationStartsToday 
#1stphormtransphormationchallenge #1stphorm #teamfail @1stphorm #iam1stPhorm
I've been MIA for the past month or so. We took a trip to South Carolina and since then it feels like I've hardly had time to sit down and catch my breath. This sweet girl turned one last week. We celebrated her birthday all week long! It was tons of fun but also exhausting. We finally have a break with all the craziness, and I'm starting to get back into the swing of going to the gym and counting macros. Perfect timing with the new challenge starting up! I can't wait to see if I can lose another 15lbs. 👍
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#mytransphormation #mytransphormationchallenge #MyTransphormationStartsToday
#1stphormtransphormationchallenge #1stphorm #teamfail @1stphorm #iam1stPhorm
Felt cute because my gym outfit was matching ☺️ I was in and out within 35 mins yesterday and had a great workout. Supersets is how I accomplished this, back to back, no breaks, and I was sweating more than I ever have!
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Felt cute because my gym outfit was matching ☺️ I was in and out within 35 mins yesterday and had a great workout. Supersets is how I accomplished this, back to back, no breaks, and I was sweating more than I ever have!
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Happy humpday squad 🙃
Here’s to twerking into summer timeeee 🤘🏼and posting a shameless boomerang 🤷🏼‍♀️
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#gym #gymlife #weights #bootygains #gymshark #gymsharkwomen #1stphorm #legionofboom #iam1stphorm #bootytransformation #bossbabe #grinding #genesishealthclubs #train #trainhard #npcbikiniprep #throwback #hangtough #behappy #halfwaytotheweekend #humpday
Happy humpday squad 🙃
Here’s to twerking into summer timeeee 🤘🏼and posting a shameless boomerang 🤷🏼‍♀️




#gym #gymlife #weights #bootygains #gymshark #gymsharkwomen #1stphorm #legionofboom #iam1stphorm #bootytransformation #bossbabe #grinding #genesishealthclubs #train #trainhard #npcbikiniprep #throwback #hangtough #behappy #halfwaytotheweekend #humpday
@ts_personaltraining .
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There are many options for gyms in Fenton. We are more than just a gym! I opened TS with the mission to provide REAL people an authentic fitness experience at a price no one else can touch. L
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We cuss. We joke. We play music that those expensive corporate gyms won’t. We have fun.
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I know that almost everyone who comes to our studio is a real person with a stressful life. Our clients are mainly women who want to LOOK their best. They aren’t bodybuilders or competitors, so we don’t throw insane diets at them or stuff tons of pills down their throats.
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I love my job. I love my trainers. I got lucky as hell to have Michelle as our pillar since day one. She’s my rockstar and I literally couldn’t have TS without her. Later on scoring Brett was a huge gift. And of course Davey has been a secret weapon long before he was training with me. Last, while he’s moved on from training, Dorian was an incredible asset who I wanted to work with way before we opened the studio. I’m proud to have had him on at our beginning.
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If it isn’t obvious, we’re a family here. If you want to improve your fitness and build your body at a place that isn’t a plastic, overpriced, corporate environment then comment below or DM me now. Please share 😉
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 #1stphorm #workout #legionofboom #s2faction #1stphorm #fitfam #stlouis #fenton #fitgirls #workout #fitness #weights #cardio #bootcamp #stlouispro #stl #stlouismo #valleypark #stlouisgram #stl #stlouisblues #stlouiscardinals #stlnightlife #stlmoms
@ts_personaltraining .
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There are many options for gyms in Fenton. We are more than just a gym! I opened TS with the mission to provide REAL people an authentic fitness experience at a price no one else can touch. L
-
We cuss. We joke. We play music that those expensive corporate gyms won’t. We have fun.
-
I know that almost everyone who comes to our studio is a real person with a stressful life. Our clients are mainly women who want to LOOK their best. They aren’t bodybuilders or competitors, so we don’t throw insane diets at them or stuff tons of pills down their throats.
-
I love my job. I love my trainers. I got lucky as hell to have Michelle as our pillar since day one. She’s my rockstar and I literally couldn’t have TS without her. Later on scoring Brett was a huge gift. And of course Davey has been a secret weapon long before he was training with me. Last, while he’s moved on from training, Dorian was an incredible asset who I wanted to work with way before we opened the studio. I’m proud to have had him on at our beginning.
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If it isn’t obvious, we’re a family here. If you want to improve your fitness and build your body at a place that isn’t a plastic, overpriced, corporate environment then comment below or DM me now. Please share 😉
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#1stphorm #workout #legionofboom #s2faction #1stphorm #fitfam #stlouis #fenton #fitgirls #workout #fitness #weights #cardio #bootcamp #stlouispro #stl #stlouismo #valleypark #stlouisgram #stl #stlouisblues #stlouiscardinals #stlnightlife #stlmoms
PROTEIN 💪🏼🏋🏼‍♂️
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A key macronutrient in your daily life whether your 26 or 66.
-
Whether your building muscle or wanting to lose weight. Getting in adequate amounts of protein is crucial.
-
Whether you’re on the run or able to sit down and make a meal, Level-1 can be a missing link in your daily life and nutrition.
-
Level-1 has been a staple for me for the last year and a half. Whether it’s in my coffee with almond milk or in my waffles. You could even mix it up with water if you’re on the go and know you won’t be able to fit in a meal.
-
The purpose behind having Level-1 protein in your diet is to keep your body in that Anabolic State.
-
I think of Anabolic State as, “A For Always Wanting To Be Burning Fat.” So in an Anabolic State you’re burning fat and building lean muscle.
-
Versus when you’re not getting in adequate amounts of protein every 2-3 hours, your body stays in a Catabolic State. Where it stores fat and burns lean muscle.
-
This fundamental principle and key understanding has allowed me to stay lean, while putting on muscle.
-
I’m always here to help, whether it’s with your nutrition, supplementation or workouts. I want you to be able to live your best life and succeed. Reach out to me directly for any questions!
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-
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#mytransphormationstartstoday #1stphorm #legionofboom #iam1stphorm #healthybreakfast
PROTEIN 💪🏼🏋🏼‍♂️
-
A key macronutrient in your daily life whether your 26 or 66.
-
Whether your building muscle or wanting to lose weight. Getting in adequate amounts of protein is crucial.
-
Whether you’re on the run or able to sit down and make a meal, Level-1 can be a missing link in your daily life and nutrition.
-
Level-1 has been a staple for me for the last year and a half. Whether it’s in my coffee with almond milk or in my waffles. You could even mix it up with water if you’re on the go and know you won’t be able to fit in a meal.
-
The purpose behind having Level-1 protein in your diet is to keep your body in that Anabolic State.
-
I think of Anabolic State as, “A For Always Wanting To Be Burning Fat.” So in an Anabolic State you’re burning fat and building lean muscle.
-
Versus when you’re not getting in adequate amounts of protein every 2-3 hours, your body stays in a Catabolic State. Where it stores fat and burns lean muscle.
-
This fundamental principle and key understanding has allowed me to stay lean, while putting on muscle.
-
I’m always here to help, whether it’s with your nutrition, supplementation or workouts. I want you to be able to live your best life and succeed. Reach out to me directly for any questions!
-
-
-
#mytransphormationstartstoday #1stphorm #legionofboom #iam1stphorm #healthybreakfast
Technical difficulties with these videos. They didn't save until this morning. But all good!
#1stphormstrong #iam1stphorm #1stphorm #1stphormlegionnaire #healthylifestyle #gymlife #workout #proteingirl #fitnessmodel #fitness #workoutchick #truestrength #fitnessmovtiation #workmovation #fitnessgirl #fitnessjourney #bodybuilding #Bodybuilding.com #strong #livingstrong #aminoengery #fitgirltribe #workoutlife #healthyfood #stayhydrated #upperbodyworkout #upperbodyday #vshape
With the Marvels Avenger movie release just around the corner all the super heroes are starting to come out! @1stphorm .
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Workout Wednesday 😅💪🏾💯
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 #evolutionarybody #fitfam #fitness #iam1stphorm #1stphorm #legionofboom #wedothework #bethe1 #duespaid #believe #100to0 #fitspo #fitguys #fitgirls #strength #health #forthegains #phamily #marvel #avengers #superheroes
With the Marvels Avenger movie release just around the corner all the super heroes are starting to come out! @1stphorm .
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Workout Wednesday 😅💪🏾💯
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#evolutionarybody #fitfam #fitness #iam1stphorm #1stphorm #legionofboom #wedothework #bethe1 #duespaid #believe #100to0 #fitspo #fitguys #fitgirls #strength #health #forthegains #phamily #marvel #avengers #superheroes
Not many women do a tricep flex but I’m here 🙋🏼‍♀️
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Day 2 of the @1stphorm Transphormation Challenge and I’m feeling great!
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Making progress everyday. Mindset is where it needs to be. Less stress. More sleep.
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Diet✔️ training ✔️ Consistency✔️
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It’s only the beginning.
:
:
#1stphorm #iam1stphorm #duespaid #wednesday #watchmework #spiritweek #workday #progress #determination #consistency
Not many women do a tricep flex but I’m here 🙋🏼‍♀️

Day 2 of the @1stphorm Transphormation Challenge and I’m feeling great!

Making progress everyday. Mindset is where it needs to be. Less stress. More sleep.

Diet✔️ training ✔️ Consistency✔️

It’s only the beginning.
:
:
#1stphorm #iam1stphorm #duespaid #wednesday #watchmework #spiritweek #workday #progress #determination #consistency
TODAY'S ROUTINE 
#LANDMINESQUATS
#BENTOVERROWS 
#BICEPSCURLS
#REVERSEDPALMGRIPTRICEPKICKBACK

3 ROUNDS 
I showed up unprepared but  that doesn't mean that I should skip my #gymtime 
That is the beauty about fitness you are the architect. 
I added some #chestpress to my ROUTINE you to get my mind right.
Then I got into my zone.

@50cent @2chains #riot #hypemusic #hiphop #hypemusic #IAM1STPHORM #1stphorm #LEGIONARES #100to0 #PHAMILY

The Best Squat You're Not Doing

Landmine squats are the solution for lifters who can't squat correctly because of joint pain or mobility problems.

For novice lifters, landmine squats teach proper squatform. ... The arc of the bar travels back as you squat down, so you have no choice but to sit back and stay upright.
TODAY'S ROUTINE
#LANDMINESQUATS
#BENTOVERROWS
#BICEPSCURLS
#REVERSEDPALMGRIPTRICEPKICKBACK

3 ROUNDS
I showed up unprepared but that doesn't mean that I should skip my #gymtime
That is the beauty about fitness you are the architect.
I added some #chestpress to my ROUTINE you to get my mind right.
Then I got into my zone.

@50cent @2chains #riot #hypemusic #hiphop #hypemusic #IAM1STPHORM #1stphorm #LEGIONARES #100to0 #PHAMILY

The Best Squat You're Not Doing

Landmine squats are the solution for lifters who can't squat correctly because of joint pain or mobility problems.

For novice lifters, landmine squats teach proper squatform. ... The arc of the bar travels back as you squat down, so you have no choice but to sit back and stay upright.
Get that booty working - happy hump day!
:
Grab some bands and place them on your thighs. This helps to isolate your glutes and adds more tension to your legs.
:
- deadlifts (hamstrings)
- side lunges (quads & glutes)
- hip thrusts (best glute exercise you can do)
- ball curls (hamstrings)
:
Do 4 sets of 15
:
There are more full length exercises like this, with vocal instructions, inside the Size: Happy Membership Area which is now ONLY $22/month. Click the link in my bio to sign up or watch my Story for details.
Get that booty working - happy hump day!
:
Grab some bands and place them on your thighs. This helps to isolate your glutes and adds more tension to your legs.
:
- deadlifts (hamstrings)
- side lunges (quads & glutes)
- hip thrusts (best glute exercise you can do)
- ball curls (hamstrings)
:
Do 4 sets of 15
:
There are more full length exercises like this, with vocal instructions, inside the Size: Happy Membership Area which is now ONLY $22/month. Click the link in my bio to sign up or watch my Story for details.
Happy Wednesday!! Lots of struggles, lots of changes lately. That’s life right? I’m sure I’m not the only one.

I’ve been looking so hard into the physicalities that I’ve been neglecting my inner emotions. The STRESS. Let me tell you.

I fail so often to remember the magnitude our mental health has on our body and life.

The physical health changes I have made are making small improvements, but taking even 1 day to de-stress has done more than  the last month has done for me.

Don’t underestimate the power of your mind. Not only for physical health but your overall mood and even outlook on life!

Keep a clear mind and let the rest follow.

Stay peaceful, friends!

#iam1stphorm #legionofboom #1stphorm #passionate  #fit #motivation #healthy #instafit #workout #fitlife #fitness  #fitchicks #inspiration #health #mentalhealth #nutrition #dedication #beyondfit #beyondfitwhit #onehappylady #12weekprep #keeptruckin #doitforthefeels #hippiefit  #screwperfect #growwiththeflow  #staypeaceful
Happy Wednesday!! Lots of struggles, lots of changes lately. That’s life right? I’m sure I’m not the only one.

I’ve been looking so hard into the physicalities that I’ve been neglecting my inner emotions. The STRESS. Let me tell you.

I fail so often to remember the magnitude our mental health has on our body and life.

The physical health changes I have made are making small improvements, but taking even 1 day to de-stress has done more than the last month has done for me.

Don’t underestimate the power of your mind. Not only for physical health but your overall mood and even outlook on life!

Keep a clear mind and let the rest follow.

Stay peaceful, friends!

#iam1stphorm #legionofboom #1stphorm #passionate #fit #motivation #healthy #instafit #workout #fitlife #fitness #fitchicks #inspiration #health #mentalhealth #nutrition #dedication #beyondfit #beyondfitwhit #onehappylady #12weekprep #keeptruckin #doitforthefeels #hippiefit #screwperfect #growwiththeflow #staypeaceful
HIIT ✨

I did this after a leg workout and I was dying😅

30 seconds per movement & once you complete them all rest for 1 min then repeat for 3-4 rounds!
HIIT ✨

I did this after a leg workout and I was dying😅

30 seconds per movement & once you complete them all rest for 1 min then repeat for 3-4 rounds!
Summer Smash 2015
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Where are all my OG’s
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#1stphorm #iam1stphorm #summersmash
Summer Smash 2015
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Where are all my OG’s
-
#1stphorm #iam1stphorm #summersmash
Making your life so busy that you can't take care of yourself is insane. There are people from all walks of life that have your same situation or worse and make a way. Block out the time each day to take care of your emotional and physical well-being. If you have people in your life that discourage this then you need to rebuild. Nothing good is going to come from not taking care of yourself in the long run. #Brickbybrick
_
Dm for professional Fitness coaching that includes training and diet male or female no matter the state you live. Program will be tailored to specific goal and availability to train.
Making your life so busy that you can't take care of yourself is insane. There are people from all walks of life that have your same situation or worse and make a way. Block out the time each day to take care of your emotional and physical well-being. If you have people in your life that discourage this then you need to rebuild. Nothing good is going to come from not taking care of yourself in the long run. #Brickbybrick
_
Dm for professional Fitness coaching that includes training and diet male or female no matter the state you live. Program will be tailored to specific goal and availability to train.
#10 is my favorite lol! #nodaysoff #1stphorm #daslabs #bangenergy #gnclivewell #soberlife
#10 is my favorite lol! #nodaysoff #1stphorm #daslabs #bangenergy #gnclivewell #soberlife
Grocery store tips!
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.
Last night, on the live with my clients we touched on things that can make this journey less complicated and overwhelming. One of the top recommendations is keep it simple and stay consistent. So many people can go 0 to 500 and then in one week fall off because of how overwhelmed they are. These are tips I use when shopping at the store week in and week out:
1. Mainly shop the perimeter: that’s where the fresh meats, veggies, fruits etc are
2. Look at ingredients: don’t nit pick everything however if your grandma couldn’t pronounce an ingredient or the ingredient list is a paragraph long I tend to try to avoid. 
3. Protein protein protein. Since my diet primarily revolves around protein, having protein on hand is crucial— lean meats, fish, Greek yogurt (plain), beef jerky, eggs and egg whites
4. If you don’t buy the junk food you can’t eat it it’s that simple!
5. Eat something before you go. If I don’t eat something and I’m shopping and starving, I’m going to buy a LOT of food that I don’t need lol. .
What is something you always do when grocery shopping to ensure you stay on track? 
#teamhnsfitness #wellnesswednesday #groceryhaul
Grocery store tips!
.
.
Last night, on the live with my clients we touched on things that can make this journey less complicated and overwhelming. One of the top recommendations is keep it simple and stay consistent. So many people can go 0 to 500 and then in one week fall off because of how overwhelmed they are. These are tips I use when shopping at the store week in and week out:
1. Mainly shop the perimeter: that’s where the fresh meats, veggies, fruits etc are
2. Look at ingredients: don’t nit pick everything however if your grandma couldn’t pronounce an ingredient or the ingredient list is a paragraph long I tend to try to avoid.
3. Protein protein protein. Since my diet primarily revolves around protein, having protein on hand is crucial— lean meats, fish, Greek yogurt (plain), beef jerky, eggs and egg whites
4. If you don’t buy the junk food you can’t eat it it’s that simple!
5. Eat something before you go. If I don’t eat something and I’m shopping and starving, I’m going to buy a LOT of food that I don’t need lol. .
What is something you always do when grocery shopping to ensure you stay on track?
#teamhnsfitness #wellnesswednesday #groceryhaul
Day 1 to Day 50. Feeling good about my physical progress so far, but even better about my mindset and the improved focus & leaning out of the non-critical aspects of life that have distracted me from my goals. #75hard #1stphorm
Day 1 to Day 50. Feeling good about my physical progress so far, but even better about my mindset and the improved focus & leaning out of the non-critical aspects of life that have distracted me from my goals. #75hard #1stphorm
I can speak for myself. #1stphorm
I can speak for myself. #1stphorm
I remember a while back my buddy @brandonlilly3 posted himself getting a pedicure, and what he said that went along with it made so much sense that I get them regularly. I can’t remember exactly what was said but it was something along the lines of our feet are our closest and most frequent connection to the earth. They are our bodies foundation, without a strong foundation how can we possible stay structurally sound all the way to the top. Take care of your feet, stretch your feet. I bought yoga toes to stretch my toes at night. Our feet were not meant to be bound in shoes and it makes sense that this can cause weaknesses and imbalances in our legs, knees, hips, trunk, back and neck. Train and care for your feet like any other body part. Have a nice day. #allheart #runeverythinglabs #jerseyshore #strikeforceenergy #blackriflecoffee #coronatoscleancuisine #jerseyshoresupplements #jss #thinblueline #firstresponders #army #navy #marines #airforce #coastguard #teamprofx #projectad #1stphorm #veteran #iam1stphorm #fitness #workdontwhine #didyoumakeitthisfar #theonlyrealgymaround #npc #classicphysique #dobetter #eatwithpride #allthegrains #VOW
I remember a while back my buddy @brandonlilly3 posted himself getting a pedicure, and what he said that went along with it made so much sense that I get them regularly. I can’t remember exactly what was said but it was something along the lines of our feet are our closest and most frequent connection to the earth. They are our bodies foundation, without a strong foundation how can we possible stay structurally sound all the way to the top. Take care of your feet, stretch your feet. I bought yoga toes to stretch my toes at night. Our feet were not meant to be bound in shoes and it makes sense that this can cause weaknesses and imbalances in our legs, knees, hips, trunk, back and neck. Train and care for your feet like any other body part. Have a nice day. #allheart #runeverythinglabs #jerseyshore #strikeforceenergy #blackriflecoffee #coronatoscleancuisine #jerseyshoresupplements #jss #thinblueline #firstresponders #army #navy #marines #airforce #coastguard #teamprofx #projectad #1stphorm #veteran #iam1stphorm #fitness #workdontwhine #didyoumakeitthisfar #theonlyrealgymaround #npc #classicphysique #dobetter #eatwithpride #allthegrains #VOW
The struggle is real.. The rewards are real!!!
When you plateau for a few day's.. thats your body telling you to switch gears.  And shock the fuck out of it with your next stage of change.  It will respond. I promise!
Keep it #75HARD #75HARDCHALLENGE #1stphorm
The struggle is real.. The rewards are real!!!
When you plateau for a few day's.. thats your body telling you to switch gears. And shock the fuck out of it with your next stage of change. It will respond. I promise!
Keep it #75HARD #75HARDCHALLENGE #1stphorm
Have your daily dose 
@1stphorm .
Love all these supplements, never have took a better product.
#1stphorm #dowork #neversettle #iamfirstphorm
Have your daily dose
@1stphorm .
Love all these supplements, never have took a better product.
#1stphorm #dowork #neversettle #iamfirstphorm
"MEL STYLE" 60 SECONDS OF SELF CARE!
Thought for the week:
COMFORT ZONES
When is the last time to took a step outside your comfort zone?
What did you learn from this experience?

We can really get stuck in the safety of our own self made comfort zones.
We do not reach outside our bubble...
Do you settle into the comfort...but know you want more for yourself?

This applies to your work life, social life, fitness , and financial goals.

EACH STEP OUTSIDE OUR COMFORT COUNTS!
THINK ABOUT IT!

New bootcamp launch begins MAY 6TH.
FRANCIS PARK SOUTH CITY.

SHARE, SHARE, SHARE!

#IAM1STPHORM #L3STRONG #liftloyaltylifestyle #IAM1STPHORM #1stphorm #fitness #fitspo #travellife #transphormation #grind #TRUTH #TRAINERLIFE #red #L3PAYITFORWARDPROJECT
"MEL STYLE" 60 SECONDS OF SELF CARE!
Thought for the week:
COMFORT ZONES
When is the last time to took a step outside your comfort zone?
What did you learn from this experience?

We can really get stuck in the safety of our own self made comfort zones.
We do not reach outside our bubble...
Do you settle into the comfort...but know you want more for yourself?

This applies to your work life, social life, fitness , and financial goals.

EACH STEP OUTSIDE OUR COMFORT COUNTS!
THINK ABOUT IT!

New bootcamp launch begins MAY 6TH.
FRANCIS PARK SOUTH CITY.

SHARE, SHARE, SHARE!

#IAM1STPHORM #L3STRONG #liftloyaltylifestyle #IAM1STPHORM #1stphorm #fitness #fitspo #travellife #transphormation #grind #TRUTH #TRAINERLIFE #red #L3PAYITFORWARDPROJECT
Today’s workout was harder then I expected 
#duespaid #1stphorm #hardwork #summer #wealth #value #fun #health #gym
Today’s workout was harder then I expected
#duespaid #1stphorm #hardwork #summer #wealth #value #fun #health #gym
LOWER BODY TRAINING GUIDE! @assential_workouts is 12 FULL leg day workouts with reps and sets included! Everything is posted on @assential_workouts so you get video demonstrations for all exercises as well as tips and modifications. You also get access to ME as your trainer to help along the way!
-
Challenge yourself, learn new exercises, and build those legs!
-
LAUNCHING SATURDAY! Keep your eyes out for giveaways and discounts!
-
Thanks to @madtaylor.m for help with the name!
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-
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#humpday #humpdayvibes #legday #legs #quads #legdayworkout #workout #fullbodyworkouts #lowerbodyworkout #lowerbody #squats #hipthrust #thethrustisamust #booty #bootygains #bootyworkout #bootyworkouts #bootybands #bootygainz #bootybuilder #glutes #glutesworkout #glutesfordays #wcw #1stphorm #neversettle #iam1stphorm
LOWER BODY TRAINING GUIDE! @assential_workouts is 12 FULL leg day workouts with reps and sets included! Everything is posted on @assential_workouts so you get video demonstrations for all exercises as well as tips and modifications. You also get access to ME as your trainer to help along the way!
-
Challenge yourself, learn new exercises, and build those legs!
-
LAUNCHING SATURDAY! Keep your eyes out for giveaways and discounts!
-
Thanks to @madtaylor.m for help with the name!
-
-
-
-
-
#humpday #humpdayvibes #legday #legs #quads #legdayworkout #workout #fullbodyworkouts #lowerbodyworkout #lowerbody #squats #hipthrust #thethrustisamust #booty #bootygains #bootyworkout #bootyworkouts #bootybands #bootygainz #bootybuilder #glutes #glutesworkout #glutesfordays #wcw #1stphorm #neversettle #iam1stphorm
Look back to see how far you’ve come... then keep going. ♡
Look back to see how far you’ve come... then keep going. ♡
Can I ask you a question? Do you wake up every single day loving who you are and what you’re doing in life? Why or why not?
-
Ask yourself, I dare you. It’s quite the humbling question if you ask me. There’s nothing like putting yourself on the spot and recognizing where you truly where you’re at in life.
-
I only ask you this, because I want to encourage you to stop living a mundane, repetitive, stagnant life.
-
There is so much opportunity in the world for every single one of us to BE successful. Whatever that means to you, it’s available to BECOME. You just have to BELIEVE It.
-
• Do you want to become fit or just HEALTHY? Then do it.
• Do you want to become a fashion blogger? Then become it.
• Do you want to start your own business? Then do it.
-
The list goes on.. we all have at least ONE thing we wish we were doing, but something deep down is holding us back.
-
I can guarantee you, even tho our end goals might be different, the same thing is stopping us all... and that’s FEAR.
-
Fear of being judged.
Fear of not fitting in.
Fear of looking stupid.
Fear of failing.
Again.. the list goes on.
-
YOU are your biggest critic. There’s not a single person on this earth that you should be “living” for or turning to approval for. At the end of the day, you HAVE to remember we were all created with a purpose and a plan.
-
God created each and everyone of with with purpose. However, with that purpose comes the power of choice. God gives you the choice to follow through with that talent, that desire, that dream... that passion.. He’s not going to just plop success in your lap and say here you go you deserve it.
-
Just because you’re good at something or wanting to accomplish something, doesn’t mean it’s just going to happen. Like anything in life, it takes effort, education, time, and consistency.
-
I promise, this yearning desire to want to be BE or do more isn’t by accident. It’s God’s calling on your life. Stop ignoring it and take action! -
I challenge you to ask God today to share some of His wisdom and guidance on how to get you there. I promise you won’t be disappointed!🙌🏼
-
#dynamiclifestylesolutions #iam1stphorm #1stphorm #apostolicpentecostal #transphormation
Can I ask you a question? Do you wake up every single day loving who you are and what you’re doing in life? Why or why not?
-
Ask yourself, I dare you. It’s quite the humbling question if you ask me. There’s nothing like putting yourself on the spot and recognizing where you truly where you’re at in life.
-
I only ask you this, because I want to encourage you to stop living a mundane, repetitive, stagnant life.
-
There is so much opportunity in the world for every single one of us to BE successful. Whatever that means to you, it’s available to BECOME. You just have to BELIEVE It.
-
• Do you want to become fit or just HEALTHY? Then do it.
• Do you want to become a fashion blogger? Then become it.
• Do you want to start your own business? Then do it.
-
The list goes on.. we all have at least ONE thing we wish we were doing, but something deep down is holding us back.
-
I can guarantee you, even tho our end goals might be different, the same thing is stopping us all... and that’s FEAR.
-
Fear of being judged.
Fear of not fitting in.
Fear of looking stupid.
Fear of failing.
Again.. the list goes on.
-
YOU are your biggest critic. There’s not a single person on this earth that you should be “living” for or turning to approval for. At the end of the day, you HAVE to remember we were all created with a purpose and a plan.
-
God created each and everyone of with with purpose. However, with that purpose comes the power of choice. God gives you the choice to follow through with that talent, that desire, that dream... that passion.. He’s not going to just plop success in your lap and say here you go you deserve it.
-
Just because you’re good at something or wanting to accomplish something, doesn’t mean it’s just going to happen. Like anything in life, it takes effort, education, time, and consistency.
-
I promise, this yearning desire to want to be BE or do more isn’t by accident. It’s God’s calling on your life. Stop ignoring it and take action! -
I challenge you to ask God today to share some of His wisdom and guidance on how to get you there. I promise you won’t be disappointed!🙌🏼
-
#dynamiclifestylesolutions #iam1stphorm #1stphorm #apostolicpentecostal #transphormation
Comin’ at ya with a 🔥 CORE workout!
.
.
A good staple core move you should be implementing into your workouts are planks, and plank variations!
.
This move builds the foundation of our abdominals, and helps keep our waist lookin’ ⌛️. Of course, many factors come into play when it involves our body shape.. but let’s save that post for another day. 😅
.
➡️ Try these movements for TIME. ⏱ 30 on/30 off, or for a more advanced routine, 45 on/15 off.
.
‼️Alwayssssss focus on your form when doing these.‼️
.
We want quality over quantity people! 👌🏼
.
Try them out and let me know how much it burnsss! 🔥😜🔥
.
.
PS- The last move was just for fun. 😏🤷🏼‍♀️
.
.
.
🔊 Music: Colbie Caillat - Live It Up
.

#coreworkout #bosuworkout #gymworkout #coreengagement #coreworkouts #balance #abworkout #transverseabdominis #strongwomenrock #empoweredwomenempowerwomen #girlswholiftweights #strongmind #strongheart #strongbody #exercisemotivation #fitnessenthusiast #getoutandmove #moveyourbody #healthyishappy #fitnessforfun #functionalfitness #iam1stphorm #1stphorm
Comin’ at ya with a 🔥 CORE workout!
.
.
A good staple core move you should be implementing into your workouts are planks, and plank variations!
.
This move builds the foundation of our abdominals, and helps keep our waist lookin’ ⌛️. Of course, many factors come into play when it involves our body shape.. but let’s save that post for another day. 😅
.
➡️ Try these movements for TIME. ⏱ 30 on/30 off, or for a more advanced routine, 45 on/15 off.
.
‼️Alwayssssss focus on your form when doing these.‼️
.
We want quality over quantity people! 👌🏼
.
Try them out and let me know how much it burnsss! 🔥😜🔥
.
.
PS- The last move was just for fun. 😏🤷🏼‍♀️
.
.
.
🔊 Music: Colbie Caillat - Live It Up
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#coreworkout #bosuworkout #gymworkout #coreengagement #coreworkouts #balance #abworkout #transverseabdominis #strongwomenrock #empoweredwomenempowerwomen #girlswholiftweights #strongmind #strongheart #strongbody #exercisemotivation #fitnessenthusiast #getoutandmove #moveyourbody #healthyishappy #fitnessforfun #functionalfitness #iam1stphorm #1stphorm
#1stphorm #phamily #beardedbeastkravmaga #thebeardedbeastshow #chaseyourdream #mytransphormationstartstoday #mevsyou #duespaid #mevsme #maxout #mfceoproject
Being able to watch my son and niece at their track meet today means the world to me ,things always workout ,Gods plans not mine ❤️#cherisheverymoment #1stphorm #athletemom #legionofboom #twicebittencrossfit #momlife #momsthatlift #personaltrainer
Being able to watch my son and niece at their track meet today means the world to me ,things always workout ,Gods plans not mine ❤️#cherisheverymoment #1stphorm #athletemom #legionofboom #twicebittencrossfit #momlife #momsthatlift #personaltrainer
Was dead after doing all failure, 315 on squat folded me from doing 10-15 reps all other sets, lunges, calves, extensions, cardio. Yesterday I almost talked myself out of the gym, I slept less than 4 hours, missed a meal, wanted to use a good excuse I could stay home and catch up on rest. Fuck that, I dry fired some Megawatt preworkout then was out the door, killed legs, finished with cardio and meal prepped after. Don't let the hard days run you. 📸 @millerz_23

#noexcuses#legday#failure#struggle#noshortcuts#noweakness#100to0#1stphorm
Was dead after doing all failure, 315 on squat folded me from doing 10-15 reps all other sets, lunges, calves, extensions, cardio. Yesterday I almost talked myself out of the gym, I slept less than 4 hours, missed a meal, wanted to use a good excuse I could stay home and catch up on rest. Fuck that, I dry fired some Megawatt preworkout then was out the door, killed legs, finished with cardio and meal prepped after. Don't let the hard days run you. 📸 @millerz_23

#noexcuses#legday#failure#struggle#noshortcuts#noweakness#100to0#1stphorm
Two days since my last workout. 😳 There’s always one thing I can count on to remind me who I am. 💪🏼 This morning’s workout was inspired by @london_fitness_guy 👌🏼.
5 sets, 10-12 reps
Chest press
Shoulder press
Plank row, push up
Reverse lunge
Russian twist
RDL (which I forgot to video 😆). #gym #beyourbestself #workforit #california #bigsur #training #iam1stphorm #legionofboom #1stphorm #fullbody #beyourself #stronger #stayhumble #staypositive #focus
Two days since my last workout. 😳 There’s always one thing I can count on to remind me who I am. 💪🏼 This morning’s workout was inspired by @london_fitness_guy 👌🏼.
5 sets, 10-12 reps
Chest press
Shoulder press
Plank row, push up
Reverse lunge
Russian twist
RDL (which I forgot to video 😆). #gym #beyourbestself #workforit #california #bigsur #training #iam1stphorm #legionofboom #1stphorm #fullbody #beyourself #stronger #stayhumble #staypositive #focus
Squats 140 1x5
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Socks by @thesoxbox ....
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#legionofboom #phamily #letsgetmoving #nevergiveup #noexcuses #workout #welift #s2faction #s2factionista #factionista #s2girls #fitfam #babeswithbiceps #1stphorm #gym #gymlife #gofundme #iam1stphorm #shelifts #usaplpowerlifting #grrrlarmy #thesoxbox #soxboxican #soxboxambassador #powerlifting #girlswithmuscle #girlswholift #duespaid #teamsoxbox
#NoPressure #iam1stPhorm #1stPhorm #Avengers #WhyAmISoNervous
Wednesday’s are my rest days, and it’s so nice.
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I spend more time sleeping I get some work done at home, enjoy my coffee longer. .
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I know I sound like a broken record but I cannot stress the importance of taking rest days. I used to overlook them and jut keep going, that is actually worse for you!!! Please take rest days guys!!! For my rest day, 
I’ll either hit a yoga class this evening or just do something similar at home. I will not lift any weights today just stretch and rest. Happy hump day peeps 🖤
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📸 @kelliejonesphotography 
#fitmom #momswholift #momlife #fitlife #1stphorm #noexcuses #girlswholift #fitwife #fitspiration #girlswithmuscle #fitmoms #fitnessmotivation #igfitmoms #healthymom #humpday #restdays #momstrong #rest #duespaid #mindset #vitanovaathletics #iam1stphorm #transphormation #workingmom
Wednesday’s are my rest days, and it’s so nice.
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I spend more time sleeping I get some work done at home, enjoy my coffee longer. .
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I know I sound like a broken record but I cannot stress the importance of taking rest days. I used to overlook them and jut keep going, that is actually worse for you!!! Please take rest days guys!!! For my rest day,
I’ll either hit a yoga class this evening or just do something similar at home. I will not lift any weights today just stretch and rest. Happy hump day peeps 🖤
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📸 @kelliejonesphotography
#fitmom #momswholift #momlife #fitlife #1stphorm #noexcuses #girlswholift #fitwife #fitspiration #girlswithmuscle #fitmoms #fitnessmotivation #igfitmoms #healthymom #humpday #restdays #momstrong #rest #duespaid #mindset #vitanovaathletics #iam1stphorm #transphormation #workingmom
8 minute AB CIRCUIT 🔥
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I under estimated this one 🥵
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Perform EACH movement for 1 minute before moving on to the next. Complete 2 rounds without rest. 🔥
1️⃣ Weighted Russian Twist 
2️⃣ Bicycle Crunches 
3️⃣ V in and outs
4️⃣ Leg Raises .
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I am really trying to train my core with isolation movements twice a week at the moment. My core is my weakness so I am not a fan of training it which is even more reason why I need to! 👏🏼
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Make it a great day! .
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Entire Outfit: @balanceathletica (link to shop is always in my bio)
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#homeworkouts #abs #abcircuit #EMOM #8minuteabs #homeworkout #core #sixpack #summertime #transphormationchallenge #springtransphormationchallenge #duespaid #wedothework #weakness #iam1stphorm #1stphorm #balance #balanceathletica #endometriosis #weightloss #weightlossjourney #letsdothis
8 minute AB CIRCUIT 🔥
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I under estimated this one 🥵
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Perform EACH movement for 1 minute before moving on to the next. Complete 2 rounds without rest. 🔥
1️⃣ Weighted Russian Twist
2️⃣ Bicycle Crunches
3️⃣ V in and outs
4️⃣ Leg Raises .
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I am really trying to train my core with isolation movements twice a week at the moment. My core is my weakness so I am not a fan of training it which is even more reason why I need to! 👏🏼
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Make it a great day! .
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Entire Outfit: @balanceathletica (link to shop is always in my bio)
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#homeworkouts #abs #abcircuit #EMOM #8minuteabs #homeworkout #core #sixpack #summertime #transphormationchallenge #springtransphormationchallenge #duespaid #wedothework #weakness #iam1stphorm #1stphorm #balance #balanceathletica #endometriosis #weightloss #weightlossjourney #letsdothis
SUNS OUT GUNS OUT! 🌞
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This was a fun little upper body focused EMOM. Try it out and let me know what you think!
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12 slow release bicep curls
15 slow release shoulder press
12 bosu ball push-ups with knee to elbow twist
10 step ups on bosu ball (each leg)
24 alternating hammer curls
7 weighted burpees to squat
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4-5 rounds depending on how much time you have!
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As always, DM me if you have any questions!
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Happy hump day! 🐫
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#emom #fitpregnancy #19weekspregnant #sunsoutgunsout #noexcuses #preggo #gymtime
SUNS OUT GUNS OUT! 🌞
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This was a fun little upper body focused EMOM. Try it out and let me know what you think!
.
12 slow release bicep curls
15 slow release shoulder press
12 bosu ball push-ups with knee to elbow twist
10 step ups on bosu ball (each leg)
24 alternating hammer curls
7 weighted burpees to squat
.
4-5 rounds depending on how much time you have!
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As always, DM me if you have any questions!
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Happy hump day! 🐫
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#emom #fitpregnancy #19weekspregnant #sunsoutgunsout #noexcuses #preggo #gymtime
Firehouse Food Prep anytime!! 🚒🚒 meet your macros everyday! #lowcarbfirehouse #firehousefoodie #mealprep #neversettle #1stphorm #fitforfire #ownyourself 🍽 🐔 🍄
Firehouse Food Prep anytime!! 🚒🚒 meet your macros everyday! #lowcarbfirehouse #firehousefoodie #mealprep #neversettle #1stphorm #fitforfire #ownyourself 🍽 🐔 🍄
Hit 110lbs on bench yesterday & it felt to easy but don’t tell my trainer @mad.4.fitness that 😂😉 I wanted to make some amazing progress this week to tell her all about when she gets back from vaca & ohhhh man has that progress been happening! .
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Also HUGE s/o to my amazing spotter @shelblynne51014 ♥️
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13lbs from 100lbs down guys!!! Holy crap this is happening!! .
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#1stphorm #iam1stphorm #duespaid #legionofboom #transphormation #liftheavy #benchpressrecord #weightlosstransformation #igotthis #motivation #changes #fitness #progress #goals #girlswholift
Hit 110lbs on bench yesterday & it felt to easy but don’t tell my trainer @mad.4.fitness that 😂😉 I wanted to make some amazing progress this week to tell her all about when she gets back from vaca & ohhhh man has that progress been happening! .
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Also HUGE s/o to my amazing spotter @shelblynne51014 ♥️
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13lbs from 100lbs down guys!!! Holy crap this is happening!! .
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#1stphorm #iam1stphorm #duespaid #legionofboom #transphormation #liftheavy #benchpressrecord #weightlosstransformation #igotthis #motivation #changes #fitness #progress #goals #girlswholift
Great to get back into Tuesday Speed Work yesterday (Apr. 23) at the University of Norman with amazing weather. Hopefully I can start completing quality weeks of training from here on out. I’ve been enjoying @runmeb 3 mile warmup before a workout followed by drills with strides which allow me to get fully warmed up and see how my body is feeling. I am still in the process of figuring out how to compose myself with going out faster than intended on the first rep of the workout. Furthermore, thankful for the group of runners who host these training session! Keep on Running!
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Workout:
• 3 mile ⬆️
• Drills and 8x 100m Strides (Red)
• 6x 400m @ CV Pace [1:31-1:33] (Blue) / 400m Recovery
• 3.45 mile ⬇️
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@strava 
@runnersworldmag 
#correcomigo
#strivingforgreatness 
#whywerun 
#running 
#nikerunning 
#justdoit 
#adidasrunning 
#instarun 
#strava 
#garmin 
#1stphorm
#chapin
#okrunner
#followerofchrist
#nike 
#gatorade 
#maurten 
#okclandrunners 
#brooks 
#100to0 
#oklahoma 
#okcmarathon 
#hansonsmarathonmethod 
#tinmanelite 
#usatf
#iam1stphorm 
#anysurfaceanydistance
#tracksmith
#runinrabbit
Great to get back into Tuesday Speed Work yesterday (Apr. 23) at the University of Norman with amazing weather. Hopefully I can start completing quality weeks of training from here on out. I’ve been enjoying @runmeb 3 mile warmup before a workout followed by drills with strides which allow me to get fully warmed up and see how my body is feeling. I am still in the process of figuring out how to compose myself with going out faster than intended on the first rep of the workout. Furthermore, thankful for the group of runners who host these training session! Keep on Running!
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Workout:
• 3 mile ⬆️
• Drills and 8x 100m Strides (Red)
• 6x 400m @ CV Pace [1:31-1:33] (Blue) / 400m Recovery
• 3.45 mile ⬇️
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@strava
@runnersworldmag
#correcomigo
#strivingforgreatness
#whywerun
#running
#nikerunning
#justdoit
#adidasrunning
#instarun
#strava
#garmin
#1stphorm
#chapin
#okrunner
#followerofchrist
#nike
#gatorade
#maurten
#okclandrunners
#brooks
#100to0
#oklahoma
#okcmarathon
#hansonsmarathonmethod
#tinmanelite
#usatf
#iam1stphorm
#anysurfaceanydistance
#tracksmith
#runinrabbit
Mustachtionals started with a goal that’s UCF Mens Volleyball has been longing for. We wanted to take home the national Championship, and we honestly had a great opportunity ahead of us. We went 5-0 the first two days and a lot of chatter about our team was going on. People saw how quickly we could adapt to a team and counter them. They noticed that no matter what the deficit was, we didn’t change our game. Unfortunately we didn’t win it all, but I couldn’t be more proud of my guys. They played with so much heart, passion, and purpose. I have never been more proud or homered to be apart of something in a role I love to be in. With that being said it started with this goal, but really nationals for me was just being able to hang out with my guys, make some amazing friends, and be apart of something bigger. At this point, I loved every second of this tournament. The wins, the lose, the food, the people, the experience, and most importantly seeing everyone continue to cheer each other on when things looked grim. Go Knights, Proud dad. RIP the staches.
Mustachtionals started with a goal that’s UCF Mens Volleyball has been longing for. We wanted to take home the national Championship, and we honestly had a great opportunity ahead of us. We went 5-0 the first two days and a lot of chatter about our team was going on. People saw how quickly we could adapt to a team and counter them. They noticed that no matter what the deficit was, we didn’t change our game. Unfortunately we didn’t win it all, but I couldn’t be more proud of my guys. They played with so much heart, passion, and purpose. I have never been more proud or homered to be apart of something in a role I love to be in. With that being said it started with this goal, but really nationals for me was just being able to hang out with my guys, make some amazing friends, and be apart of something bigger. At this point, I loved every second of this tournament. The wins, the lose, the food, the people, the experience, and most importantly seeing everyone continue to cheer each other on when things looked grim. Go Knights, Proud dad. RIP the staches.
Back day plus cardio. I’m slowly getting back here I am able to get up easier sleep is better now let’s hope it continues to stay this way 
#strength #iamstrong #nutrition #weightloss #feelinggood #feeltheburn #motivation #nomorenegative #determination #fitness #fit #fitgirl #fitfam #girlswholift #anytimefitness #anytimefitnessplover #gymlife #backworkout #goals #focus #nevergiveup #fitmom #fitover40 #1stphorm #iam1stphorm
Back day plus cardio. I’m slowly getting back here I am able to get up easier sleep is better now let’s hope it continues to stay this way
#strength #iamstrong #nutrition #weightloss #feelinggood #feeltheburn #motivation #nomorenegative #determination #fitness #fit #fitgirl #fitfam #girlswholift #anytimefitness #anytimefitnessplover #gymlife #backworkout #goals #focus #nevergiveup #fitmom #fitover40 #1stphorm #iam1stphorm
We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves
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#mirrorselfie #selfie #blackandwhite #layout #picoftheday #photooftheday #instalike #instagood #instadaily #beard #blessed #motivation #1stphorm #iam1stphorm #gains #gym #fitfam #like #likes #likeforlike #likeforlikes #follow #follows #followme #followforfollow #instafollow #followback #followbackinstantly #f4f #l4l

Feedram - это обозреватель постов из Инстаграма.