#iam1stphorm

Replace too much with never enough!
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Theres always more to be done! Theres no such thing as to much when your trying to achieve something.
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Its never been more true, you will only get out what you put in. Its not rocket science, if you half ass your work and sell yourself short then you will get half assed results.
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Results are never ending and with all other things good in life they will forever be determined by one thing....
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You!
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#100to0
#DoMore
#NeverSettle
#Relentless
#ZeroCompromise
#iam1stphorm
Replace too much with never enough!
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Theres always more to be done! Theres no such thing as to much when your trying to achieve something.
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Its never been more true, you will only get out what you put in. Its not rocket science, if you half ass your work and sell yourself short then you will get half assed results.
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Results are never ending and with all other things good in life they will forever be determined by one thing....
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You!
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#100to0
#DoMore
#NeverSettle
#Relentless
#ZeroCompromise
#iam1stphorm
I don’t have the time.
I can’t get up at 4:30 am.
It’s too early to work out. 
I went to bed too late. 
My body doesn’t function in the morning.
I got home late from work. 
These are just some of the things we tell ourselves on a daily basis as to why we don’t workout. To be honest, none of them are true. They’re just excuses. We are a product of our choices. Start being honest with yourself. The reason why you don’t start focusing on your fitness and your health is because your lazy. It’s because you choose to do other things with your time. Until you come to this realization you will be stuck right where you are. Now if you don’t want to workout, just say that you don’t want to workout. At the very least you’re being honest. But most of us do but we’re just not ready to commit to the hard work it’s gonna take to change. Stop making excuses & Start telling yourself I CAN, I WILL, I MUST. I promise you it works🦁
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#fitness #gymmotivation #noexcuses #success #motivation #behonest #discipline #commitment #putinthework #nycelife #heartandhustle #hustleharder #makeadecision #iam1stphorm #wedothework #neversettle #icaniwillimust #lifestyle #coach #speaker #policeofficer #inked #policefitness #workhardplaynyce #haveanyceday
I don’t have the time.
I can’t get up at 4:30 am.
It’s too early to work out.
I went to bed too late.
My body doesn’t function in the morning.
I got home late from work.
These are just some of the things we tell ourselves on a daily basis as to why we don’t workout. To be honest, none of them are true. They’re just excuses. We are a product of our choices. Start being honest with yourself. The reason why you don’t start focusing on your fitness and your health is because your lazy. It’s because you choose to do other things with your time. Until you come to this realization you will be stuck right where you are. Now if you don’t want to workout, just say that you don’t want to workout. At the very least you’re being honest. But most of us do but we’re just not ready to commit to the hard work it’s gonna take to change. Stop making excuses & Start telling yourself I CAN, I WILL, I MUST. I promise you it works🦁
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#fitness #gymmotivation #noexcuses #success #motivation #behonest #discipline #commitment #putinthework #nycelife #heartandhustle #hustleharder #makeadecision #iam1stphorm #wedothework #neversettle #icaniwillimust #lifestyle #coach #speaker #policeofficer #inked #policefitness #workhardplaynyce #haveanyceday
Gym sesh early this morning so I can enjoy the beach later ☀️ let’s just hope the weather prediction is right 🙏🏼... Happy Wednesday! .
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#fitness #fitnessgirl #girlswholift #iam1stphorm #fitnessmotivation #bombshellsportswear #beachbabes #beachbody #summerishere
Gym sesh early this morning so I can enjoy the beach later ☀️ let’s just hope the weather prediction is right 🙏🏼... Happy Wednesday! .
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#fitness #fitnessgirl #girlswholift #iam1stphorm #fitnessmotivation #bombshellsportswear #beachbabes #beachbody #summerishere
Day 2 of my #75Hard.
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Its going to work out perfectly...
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Summer smash is in 8 weeks. 😏
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Happy Hump Day Y’all!!
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#100to0 #Fitness #FindNewLimits #TrainHard #TrainSmart #Powerlifting  #NaturalBodybuilding #NoDaysOff #NeverSettle #Iam1stPhorm #LegionOfBoom #FitFam #SpartanRace  #AlwaysTraining #LiftHeavy #GetBigLikeKurtis #SingleDad #FitDad #HardWorkPaysOff  #MaxOut #ExtremeOwnership #GetWide #Progress #DadsWhoLift #LegDay #RealTalk #RealLifeShit #ImAFighter #NeverQuit
Day 2 of my #75Hard.
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Its going to work out perfectly...
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Summer smash is in 8 weeks. 😏
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Happy Hump Day Y’all!!
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#100to0 #Fitness #FindNewLimits #TrainHard #TrainSmart #Powerlifting #NaturalBodybuilding #NoDaysOff #NeverSettle #Iam1stPhorm #LegionOfBoom #FitFam #SpartanRace #AlwaysTraining #LiftHeavy #GetBigLikeKurtis #SingleDad #FitDad #HardWorkPaysOff #MaxOut #ExtremeOwnership #GetWide #Progress #DadsWhoLift #LegDay #RealTalk #RealLifeShit #ImAFighter #NeverQuit
TODAY! 
150 Singles 
2 assisted RD
2 squat snatches ••••••••••••••••••••••••••••••••••••••••
150 singles 
4 assisted RD 
4 squat snatches ••••••••••••••••••••••••••••••••••••••••
150/6/6
150/8/8
•••••••••••••••••••••••••••••••••••••••• 🏋🏽‍♀️💪🏽
TODAY!
150 Singles
2 assisted RD
2 squat snatches ••••••••••••••••••••••••••••••••••••••••
150 singles
4 assisted RD
4 squat snatches ••••••••••••••••••••••••••••••••••••••••
150/6/6
150/8/8
•••••••••••••••••••••••••••••••••••••••• 🏋🏽‍♀️💪🏽
Aaaand we are back! LFG!
Just remember .
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#DUESPAID #malemodel #dedicated #winner #achieve #smile #active #timing #patience  #winning #mcm #workingout #mensfitness #physique #workoutmotivation #fitness #motivation #selflove #comedy #wbff #vqfit #sandiego #crunchambassador #iam1stphorm #nojudgements
Sometimes we don’t have the luxury of having the ideal training center.  Don’t use it as an excuse. ...............
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. #firefighter #sniper #judo #blackbelt #brazilianjiujitsu#mma #warriorlifestyle #trainlikeyoufight #beastmode #grunt #training #iam1stphorm #tacticalathlete #cardiofordays #bjj #brewster #fighter #military #army #firesciencenutrition
Sometimes we don’t have the luxury of having the ideal training center. Don’t use it as an excuse. ...............
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. #firefighter #sniper #judo #blackbelt #brazilianjiujitsu#mma #warriorlifestyle #trainlikeyoufight #beastmode #grunt #training #iam1stphorm #tacticalathlete #cardiofordays #bjj #brewster #fighter #military #army #firesciencenutrition
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?! 🙋🏼‍♀️
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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?
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
Not all fitness activity involves getting into the gym or picking up the weights!
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Sometimes it can be something as simple as playing catch with your kids or chasing after the ball while they practice batting.
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It can be anything that gets you off the couch and gets you moving, which should be your goal every day. Because the more you move, the more energy you are going to have and then you will just feel better overall and want to do more!
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What’s your favorite activity to do outside of the gym?👇🏻
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#getmoving #getoutside #workoutwednesday #justmove #activelife
Not all fitness activity involves getting into the gym or picking up the weights!
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Sometimes it can be something as simple as playing catch with your kids or chasing after the ball while they practice batting.
⠀⠀⠀⠀⠀⠀⠀⠀
It can be anything that gets you off the couch and gets you moving, which should be your goal every day. Because the more you move, the more energy you are going to have and then you will just feel better overall and want to do more!
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What’s your favorite activity to do outside of the gym?👇🏻
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#getmoving #getoutside #workoutwednesday #justmove #activelife
A little mobility before my shoulder session. These are movements I need to add in more to my routine since overhead/shoulder mobility sucks!
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Shoulder mobility is one of the most important things to do since it will promote overall shoulder health and help increase your strength in lifts. Do all these movements back to back for 4 sets.
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Wall slides 4x5
Y cuffs 4x10
Band pull aparts 4x8
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Add these in on a shoulder, chest, or rest/mobility day and see how it works for you! Definitely felt a difference headed into my workout!
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#movewell #mobility #shoulders #iam1stphorm
A little mobility before my shoulder session. These are movements I need to add in more to my routine since overhead/shoulder mobility sucks!
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Shoulder mobility is one of the most important things to do since it will promote overall shoulder health and help increase your strength in lifts. Do all these movements back to back for 4 sets.
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Wall slides 4x5
Y cuffs 4x10
Band pull aparts 4x8
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Add these in on a shoulder, chest, or rest/mobility day and see how it works for you! Definitely felt a difference headed into my workout!
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#movewell #mobility #shoulders #iam1stphorm
It’s the little things in life!!!
#1stphorm #iam1stphorm #legionofboom
It’s the little things in life!!!
#1stphorm #iam1stphorm #legionofboom
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
The beginning Spring. ☀️🌷 Warmer weather:
-Workout outside -Outdoors activities (Endless!)**
-Shorts/Tanks/Dresses/Flops
-Sun = Overall increased health & attitude!
🧗🏼‍♀️🏊🏼‍♀️🚴🏼‍♀️☀️👙👗⚾️⛵️⚓️🛳 😍

#iam1stphorm #legionofboom #happiness #spring #warmweather #boats #bikini #dress #flops #fun #healthy #outdoors #workout #enjoylife #mytransphormationstartstoday #challenge
The beginning Spring. ☀️🌷 Warmer weather:
-Workout outside -Outdoors activities (Endless!)**
-Shorts/Tanks/Dresses/Flops
-Sun = Overall increased health & attitude!
🧗🏼‍♀️🏊🏼‍♀️🚴🏼‍♀️☀️👙👗⚾️⛵️⚓️🛳 😍

#iam1stphorm #legionofboom #happiness #spring #warmweather #boats #bikini #dress #flops #fun #healthy #outdoors #workout #enjoylife #mytransphormationstartstoday #challenge
We are too critical of ourselves and others. "I shouldn't post this", "Did you see what he posted", "I don't like my stomach in this picture"..... Be. Brave.
-Take off your mask
~ Show that you're having a good hair day
~Show us a great flex
~Happy, post about it
~Progress Pic
~Great lighting
~Just because......
And let's encourage people when they do! Let's lift each other up and be 😎 ❤️ ✌️ #woman #strong #selfie #justbecause #bebrave #maskoff #lifteachotherup #progresspic #goodhairday #goodlighting #fitness #fitchick #health #confidence #crossfit #crossfitchicks #fitfam #fitmom #eatclean #lifecoach #momlife #strongereveryday #muscle #beautiful #itsavibe #iam1stphorm
We are too critical of ourselves and others. "I shouldn't post this", "Did you see what he posted", "I don't like my stomach in this picture"..... Be. Brave.
-Take off your mask
~ Show that you're having a good hair day
~Show us a great flex
~Happy, post about it
~Progress Pic
~Great lighting
~Just because......
And let's encourage people when they do! Let's lift each other up and be 😎 ❤️ ✌️ #woman #strong #selfie #justbecause #bebrave #maskoff #lifteachotherup #progresspic #goodhairday #goodlighting #fitness #fitchick #health #confidence #crossfit #crossfitchicks #fitfam #fitmom #eatclean #lifecoach #momlife #strongereveryday #muscle #beautiful #itsavibe #iam1stphorm
Don’t have $100.00 shoes and a 10 cent squat🤷🏻‍♂️
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BRUTAL 🦵🏻 day today!
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Walked in...Crawled out🤪
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#bodybuilder #bodybuilding #ifbb #npc #anbf #classicphysique #gym #gymlife #gymmotivation #bodybuildingmotivation #fit #fitnesslife #fitnessmotivation #legday #bangenergy #instagramfamous #fitinstagram #sponsor #sponsorme #staunch #bangenergy #shredded #aesthetic #mtsnutrition #tigerfitness #iam1stphorm #freesupplements #gethuge #walkincrawlout #wontbeoutworked #clockin
Sounds good to me!! I offer this advice to dads too. Tell your daughter you love them. They are so precious and when they young is the best time to influence them right
Sounds good to me!! I offer this advice to dads too. Tell your daughter you love them. They are so precious and when they young is the best time to influence them right
That moment when @1stphorm fast shipment comes through. 🤘🏼😃🤘🏼#IAM1STPHORM #LegionofBoom
That moment when @1stphorm fast shipment comes through. 🤘🏼😃🤘🏼#IAM1STPHORM #LegionofBoom
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
Nothing like a chilled POST WORKOUT shake to complete my #WORKOUTROUTINE

#POSTWORKOUTSTACK 
The ideal post-workout snack contains at least 20 grams of protein and 40 to 80 grams of carbohydrate. The carbohydrate replenishes the muscle fuel that was used during your workout, while protein helps aidin the repair of damaged muscle tissue, according to the American Heart Association.

It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. If you're not able to eat within 45 minutes of working out, it's important to not go much longer than 2 hours before eating a meal.

#LOWTEMPERATUREPROTEIN 
When whey protein is low-temperature-processed (raw or cold-processed) it retains many of its fragile immune factors and nutrients leaving it loaded with the ideal blend of easily-absorbed amino acids, anti- inflammatory immune factors and metabolism-boosting peptides, along with potent antioxidants and alkaline .

#PROTEIN #PROTEINPOWER #healthy #food #foodknowlege relationship with your #supplements is important. 
Be picky,choose wisely, I always choose wisely. 
#phormula1protein #ignition ALWAYS on DECK. 
#loopdfruit #phormula1protein #ignition 
#DUESPAID #100to0 #PHAMILY #IAM1STPHORM #legionofboom #BARBARIANFITLIFE #DUESPAID

#swizzbeats #RUFFRYDERS #rydeordie #hiphop
Nothing like a chilled POST WORKOUT shake to complete my #WORKOUTROUTINE

#POSTWORKOUTSTACK
The ideal post-workout snack contains at least 20 grams of protein and 40 to 80 grams of carbohydrate. The carbohydrate replenishes the muscle fuel that was used during your workout, while protein helps aidin the repair of damaged muscle tissue, according to the American Heart Association.

It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. If you're not able to eat within 45 minutes of working out, it's important to not go much longer than 2 hours before eating a meal.

#LOWTEMPERATUREPROTEIN
When whey protein is low-temperature-processed (raw or cold-processed) it retains many of its fragile immune factors and nutrients leaving it loaded with the ideal blend of easily-absorbed amino acids, anti- inflammatory immune factors and metabolism-boosting peptides, along with potent antioxidants and alkaline .

#PROTEIN #PROTEINPOWER #healthy #food #foodknowlege relationship with your #supplements is important.
Be picky,choose wisely, I always choose wisely.
#phormula1protein #ignition ALWAYS on DECK.
#loopdfruit #phormula1protein #ignition
#DUESPAID #100to0 #PHAMILY #IAM1STPHORM #legionofboom #BARBARIANFITLIFE #DUESPAID

#swizzbeats #RUFFRYDERS #rydeordie #hiphop
Handsome AF. Will not delete later.
Handsome AF. Will not delete later.
Good Morning Everyone ! My family and I took a drive and made it to a nice area overlooking a lake .. such a peaceful time. Even though the gyms great, I’d much rather exercise outdoors and go on a beautiful hike. I get to spend quality time with my man and Caiden loves seeing the world, his face lights up I love it. There were no restaurants around and I forgot to pack food so thankfully I had some @1stphorm Level 1 bars in my car. These are meal replacement bars that are literally better than a chocolate bar, for real. Each bar has 20g of protein and only 4g of sugar! 
Try it out and if you hate it you’ll get your money back. Order at 1stPhorm.com/Littlejohn #iam1stphorm #fitness #proteinbars
Good Morning Everyone ! My family and I took a drive and made it to a nice area overlooking a lake .. such a peaceful time. Even though the gyms great, I’d much rather exercise outdoors and go on a beautiful hike. I get to spend quality time with my man and Caiden loves seeing the world, his face lights up I love it. There were no restaurants around and I forgot to pack food so thankfully I had some @1stphorm Level 1 bars in my car. These are meal replacement bars that are literally better than a chocolate bar, for real. Each bar has 20g of protein and only 4g of sugar!
Try it out and if you hate it you’ll get your money back. Order at 1stPhorm.com/Littlejohn #iam1stphorm #fitness #proteinbars
My face when someone’s asks me if they can have one of my 5 containers of @1stphorm protein. 😒 Silence the nonsense @silentlegionsuppressors ——————————————————————We Back the Blue 🖤💙🖤 by @1stphorm ————————————————
@recom_actual 
@rutsen_eagle 
@recomboss ————————————————
#LEO #policeofficer #BackTheBlue #lawenforcement #iam1stPhorm #Fitness #NoYouCantHaveMyProtein
My face when someone’s asks me if they can have one of my 5 containers of @1stphorm protein. 😒 Silence the nonsense @silentlegionsuppressors ——————————————————————We Back the Blue 🖤💙🖤 by @1stphorm ————————————————
@recom_actual
@rutsen_eagle
@recomboss ————————————————
#LEO #policeofficer #BackTheBlue #lawenforcement #iam1stPhorm #Fitness #NoYouCantHaveMyProtein
Paying the bills....supporting the habit 💪

#bodybuilding #weightlifting #fitnessmotivation #iam1stphorm #ificandoitsocanyou #muscleandink #musclesofinstagram #guyswithjobs #fitpeople #fitnesstransformation #gettowork
When you have your first shoulder pump in what feels like years you document it in the sketchy ass bathroom with the self timer and all 🤷🏼‍♀️💪🏼
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I mentioned in my story yesterday, running a pole, that I was considering doing a mini cut at the end of May. I would really like to drop my body fat a bit and start a new building phase following. Ultimately I’m happy where my weight is but I have been at this weight prior with much less body fat and much more muscle. Why can’t we have the best of both worlds again?😂
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I haven’t decided what I want to do just yet but I do know I won’t sacrifice my milk supply to drop my body fat. My breastfeeding goal is 1 year with Alex (over half way there!). Stopping prior to that, to reach my aesthetic goals, really is not worth it to me. .
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My current macro split is 300c/70f/150p and I’m still hungry AF during the day. That scares me a bit to think of cutting calories. I might actually starve LOL💀🤯
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We will see where I am come the end of June. Until then TBD on this mom bod and her goals 💃🏼😜
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#breasfeedingjourney #iam1stphorm #legionofboom #mombod #pump #momsthatlift #buildinganempire #liftingweights #veins #aesthetic #bossbabes
When you have your first shoulder pump in what feels like years you document it in the sketchy ass bathroom with the self timer and all 🤷🏼‍♀️💪🏼
.
.
I mentioned in my story yesterday, running a pole, that I was considering doing a mini cut at the end of May. I would really like to drop my body fat a bit and start a new building phase following. Ultimately I’m happy where my weight is but I have been at this weight prior with much less body fat and much more muscle. Why can’t we have the best of both worlds again?😂
.
.
I haven’t decided what I want to do just yet but I do know I won’t sacrifice my milk supply to drop my body fat. My breastfeeding goal is 1 year with Alex (over half way there!). Stopping prior to that, to reach my aesthetic goals, really is not worth it to me. .
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My current macro split is 300c/70f/150p and I’m still hungry AF during the day. That scares me a bit to think of cutting calories. I might actually starve LOL💀🤯
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We will see where I am come the end of June. Until then TBD on this mom bod and her goals 💃🏼😜
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#breasfeedingjourney #iam1stphorm #legionofboom #mombod #pump #momsthatlift #buildinganempire #liftingweights #veins #aesthetic #bossbabes
PROTEIN 💪🏼🏋🏼‍♂️
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A key macronutrient in your daily life whether your 26 or 66.
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Whether your building muscle or wanting to lose weight. Getting in adequate amounts of protein is crucial.
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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.
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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.
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The purpose behind having Level-1 protein in your diet is to keep your body in that Anabolic State.
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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.
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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.
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This fundamental principle and key understanding has allowed me to stay lean, while putting on muscle.
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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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#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!
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#mytransphormationstartstoday #1stphorm #legionofboom #iam1stphorm #healthybreakfast
Hybrid Athlete / Multi-Sport / Meal Prep 
Today's Meal Prep Menu:

Breakfast - Oats, Eggs and yes "the occasional" doughnut @lioness_barbells_and_heels 😃😀😄 I'm more of a chocolate chip cookie 🍪 kinda guy but today it's a Boston Creme doughnut 🍩 from @dunkin
Usually I take my Multivitamin with this meal

Lunch - Ground Beef and Brown 🍚 with my Omega-3 Fish Oil

Note:
*I follow this meal with Level-1 Protein Powder from @1stphorm 2 to 3 hrs later

Pre-Dinner meal I will take a serving of Anabolic Bridge about 2 hrs before eating to remain in a steady Anabolic State

Dinner - Grilled Chicken Breast, Yellow 🍚 and my SuperFood Opti-50 mix

This plan works excellent for me, depending on my activity level and schedule I will add another meal or protein shake accordingly

Remember drink plenty of water throughout your day but be mindful of your activity level. 
For example if your sitting most of your day DON'T drink too much water or your going to BUST your BLADDER wide OPEN. And, if your activity level is high (ie: construction workers, gym rats, athletes and the like you should be drinking no less than 64 ounces of water daily)

HUGE THANKS to @rnlife_er for the assistance. Check out the profile folks and follow it. Excellent source for a Nurses daily work life in funny meme representations 😎👍 #humpday
Hybrid Athlete / Multi-Sport / Meal Prep
Today's Meal Prep Menu:

Breakfast - Oats, Eggs and yes "the occasional" doughnut @lioness_barbells_and_heels 😃😀😄 I'm more of a chocolate chip cookie 🍪 kinda guy but today it's a Boston Creme doughnut 🍩 from @dunkin
Usually I take my Multivitamin with this meal

Lunch - Ground Beef and Brown 🍚 with my Omega-3 Fish Oil

Note:
*I follow this meal with Level-1 Protein Powder from @1stphorm 2 to 3 hrs later

Pre-Dinner meal I will take a serving of Anabolic Bridge about 2 hrs before eating to remain in a steady Anabolic State

Dinner - Grilled Chicken Breast, Yellow 🍚 and my SuperFood Opti-50 mix

This plan works excellent for me, depending on my activity level and schedule I will add another meal or protein shake accordingly

Remember drink plenty of water throughout your day but be mindful of your activity level.
For example if your sitting most of your day DON'T drink too much water or your going to BUST your BLADDER wide OPEN. And, if your activity level is high (ie: construction workers, gym rats, athletes and the like you should be drinking no less than 64 ounces of water daily)

HUGE THANKS to @rnlife_er for the assistance. Check out the profile folks and follow it. Excellent source for a Nurses daily work life in funny meme representations 😎👍 #humpday
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.
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#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.
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#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.
Heavily Caffeinated.
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#4AMWakeUp #Wednesday #Work #Selfie #Police #ThinBlueLine
Heavily Caffeinated.
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#4AMWakeUp #Wednesday #Work #Selfie #Police #ThinBlueLine
Get that booty working - happy hump day!
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Grab some bands and place them on your thighs. This helps to isolate your glutes and adds more tension to your legs.
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- deadlifts (hamstrings)
- side lunges (quads & glutes)
- hip thrusts (best glute exercise you can do)
- ball curls (hamstrings)
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Do 4 sets of 15
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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
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#1stphorm #iam1stphorm #summersmash
Breakfast yum
Breakfast yum
It’s going to come down to you fighting for a better self. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s not always a photo shoot. Somedays you will want to not go. This is where building habit. A lifestyle wins. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Start depending within yourself to get the things done ✅ you always wanted! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I promise the discipline will bleed into other sectors of life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#fightforbetter #wintheday #neversettle #fatloss #iam1stphorm
It’s going to come down to you fighting for a better self. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s not always a photo shoot. Somedays you will want to not go. This is where building habit. A lifestyle wins. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Start depending within yourself to get the things done ✅ you always wanted! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I promise the discipline will bleed into other sectors of life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#fightforbetter #wintheday #neversettle #fatloss #iam1stphorm
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
One more shot tonight Utah. Go big or go home!

#utah #utahjazz #jazznation #nba #basketball #nbaplayoffs #playoffs #iam1stphorm
One more shot tonight Utah. Go big or go home!

#utah #utahjazz #jazznation #nba #basketball #nbaplayoffs #playoffs #iam1stphorm
My face after watching @andyfrisella IG story about no back to back workouts. 😑
My first reaction was denial and obviously from my ego: “Dude. I’m a single mom of a toddler with a full time Nursing career that I’m trying to advance in. I barely have enough time as it is in a day to get everything done without spacing things out” .
But he wouldn’t listen to me anyway and then I realized it’s time to dig a little deeper into my stamina, strength and remove the ego’s excuses that only want to hinder me and keep me comfortable and it dawned on me that I CAN do all of this BECAUSE I am a single mother. Talk about a huge change in viewpoint of challenges. 🙌🏼
All because of #75hard and I’m only on Day 16. 🙃
Also👉🏻 swipe to see my beautiful Protein Coffee I made for the first time with @1stphorm Level -1 Ice Cream Sandwich Protein. 🤙🏼24gP 7gC
My face after watching @andyfrisella IG story about no back to back workouts. 😑
My first reaction was denial and obviously from my ego: “Dude. I’m a single mom of a toddler with a full time Nursing career that I’m trying to advance in. I barely have enough time as it is in a day to get everything done without spacing things out” .
But he wouldn’t listen to me anyway and then I realized it’s time to dig a little deeper into my stamina, strength and remove the ego’s excuses that only want to hinder me and keep me comfortable and it dawned on me that I CAN do all of this BECAUSE I am a single mother. Talk about a huge change in viewpoint of challenges. 🙌🏼
All because of #75hard and I’m only on Day 16. 🙃
Also👉🏻 swipe to see my beautiful Protein Coffee I made for the first time with @1stphorm Level -1 Ice Cream Sandwich Protein. 🤙🏼24gP 7gC
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
Not really going to post much health and fitness here but need to post this. If you are interested in my progress follow @betterversionofabe also follow @candopushthru dude’s stories alone get you hype and motivated to conquer your daily goals  #Repost @betterversionofabe with @get_repost
・・・
Was a little bummed 🙁 about my macros yesterday. Woke up to see the @1stphorm  MyTransphormation App telling me to get on the scale. I was about 193lbs on Friday. I was sure I would be more or at least the same. Thank you @hiddensummit_ and @candopushthru . I know it is just a little victory and in the next 8 weeks won’t all be great but I will take it. 
Note: just a bit of my background 
I have never been below 250lbs my entire adult life 
I started @willybcrossfit CrossFit January ‘18 @ 272lbs 
By the end of December @ 197lbs 
Hit many a plateau along the way 
Cavan from day one has been genuine and really a driving force to my success. I know everyone says I don’t give myself enough credit. I believe the stars were aligned and the right words were said to me to put me on this journey with the right mindset. Thank you again bro #willbfit #crossfit #iam1stphorm #crossfitfam #betterversionofme #fitness #yodo
Not really going to post much health and fitness here but need to post this. If you are interested in my progress follow @betterversionofabe also follow @candopushthru dude’s stories alone get you hype and motivated to conquer your daily goals #Repost @betterversionofabe with @get_repost
・・・
Was a little bummed 🙁 about my macros yesterday. Woke up to see the @1stphorm MyTransphormation App telling me to get on the scale. I was about 193lbs on Friday. I was sure I would be more or at least the same. Thank you @hiddensummit_ and @candopushthru . I know it is just a little victory and in the next 8 weeks won’t all be great but I will take it.
Note: just a bit of my background
I have never been below 250lbs my entire adult life
I started @willybcrossfit CrossFit January ‘18 @ 272lbs
By the end of December @ 197lbs
Hit many a plateau along the way
Cavan from day one has been genuine and really a driving force to my success. I know everyone says I don’t give myself enough credit. I believe the stars were aligned and the right words were said to me to put me on this journey with the right mindset. Thank you again bro #willbfit #crossfit #iam1stphorm #crossfitfam #betterversionofme #fitness #yodo
We do the work
#IAM1stPhorm
We do the work
#IAM1stPhorm
Was a little bummed 🙁 about my macros yesterday. Woke up to see the @1stphorm  MyTransphormation App telling me to get on the scale. I was about 193lbs on Friday. I was sure I would be more or at least the same. Thank you @hiddensummit_ and @candopushthru . I know it is just a little victory and in the next 8 weeks won’t all be great but I will take it. 
Note: just a bit of my background 
I have never been below 250lbs my entire adult life 
I started @willybcrossfit CrossFit January ‘18 @ 272lbs 
By the end of December @ 197lbs 
Hit many a plateau along the way 
Cavan from day one has been genuine and really a driving force to my success. I know everyone says I don’t give myself enough credit. I believe the stars were aligned and the right words were said to me to put me on this journey with the right mindset. Thank you again bro #willbfit #crossfit #iam1stphorm #crossfitfam #betterversionofme #fitness #yodo
Was a little bummed 🙁 about my macros yesterday. Woke up to see the @1stphorm MyTransphormation App telling me to get on the scale. I was about 193lbs on Friday. I was sure I would be more or at least the same. Thank you @hiddensummit_ and @candopushthru . I know it is just a little victory and in the next 8 weeks won’t all be great but I will take it.
Note: just a bit of my background
I have never been below 250lbs my entire adult life
I started @willybcrossfit CrossFit January ‘18 @ 272lbs
By the end of December @ 197lbs
Hit many a plateau along the way
Cavan from day one has been genuine and really a driving force to my success. I know everyone says I don’t give myself enough credit. I believe the stars were aligned and the right words were said to me to put me on this journey with the right mindset. Thank you again bro #willbfit #crossfit #iam1stphorm #crossfitfam #betterversionofme #fitness #yodo
Getting more consistent and that’s the goal overall
Getting more consistent and that’s the goal overall
Getting more consistent and that’s the goal overall
Getting more consistent and that’s the goal overall
"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
Biceps, triceps and abs courtesy of @siss_fit with Cherry Lime and greens as a chaser for recovery

Pushing iron around for breakfast helped get me moving today.

#iam1stphorm #mytransphormationstartstoday #runnersofinstagram #runjunkee #fitover40 #fitmom #weightlifting
Biceps, triceps and abs courtesy of @siss_fit with Cherry Lime and greens as a chaser for recovery

Pushing iron around for breakfast helped get me moving today.

#iam1stphorm #mytransphormationstartstoday #runnersofinstagram #runjunkee #fitover40 #fitmom #weightlifting
"Individual commitment to a group effort--that is what makes a team work, a company work, a society work, a civilization work." --Vince Lombardi
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#myteam #iam1stphorm #squad #teammates
"Individual commitment to a group effort--that is what makes a team work, a company work, a society work, a civilization work." --Vince Lombardi
-
#myteam #iam1stphorm #squad #teammates
Thank you Andy, Sal, Jeremy, Brian, and Lauren!

You and your team taught me how to take my life back.

Your commitment to making the world a healthier place warms my heart.

Before we met, I was a Type II Diabetic, uncontrolled blood sugars (over 400 fasting), had severe sleep apnea, elevated cholesterol, constantly battling folliculitis infections, depressed, weighed 367lbs and was hopeless to the point of suicidal ideations.

My life was falling apart.

My wife even filed for divorce because I was so unhealthy it was affecting her.

My life turned around when I joined @1stphorm #mytransphormationstartstoday sprint challenge.

Although I personally didn’t have faith in myself, I knew I had to start somewhere.

I carefully and methodically researched 1st Phorm and this challenge. I saw amazing testimonials from all walks of life.

1st Phorm employs absolutely sincere, dedicated individuals. They took me and thousands of others under the wings and guided me in the right direction.

Of course, the direction changed at times. One week into the challenge my wife filed for divorce. I shared that with Jeremy Mullins and he kept my mind focused on staying the course and proving to my wife that I was serious in making changes.

I had to do actions and remove words.

I had to find a new mental toughness.

I had to remove emotion.

There was nothing but accountability to myself, my wife, the Phamily of 1st Phorm and Jeremy.

The love and dedication Jeremy showed me through that first challenge gave me courage to battle ALL of my wars.

Everyday, I had the drive to not let Jeremy down.

I reality, that transitioned to not let myself down. Which, relates to everything and everyone I’m apart of! This included my marriage, my career and my relationships with others.

I can’t believe in 8 weeks, I lost 40lbs, beat Diabetes (no longer take medications), no longer need my CPAP, folliculitis isn’t an issue like it was, no longer depressed or feeling hopeless.

9 months in: I am energetic, future seeking, driven, dedicated, excited to workout, love eating healthy, in the best place ever within my marriage, and have lost 137lbs.

I’m not done yet!

#100to0
#iam1stphorm
Thank you Andy, Sal, Jeremy, Brian, and Lauren!

You and your team taught me how to take my life back.

Your commitment to making the world a healthier place warms my heart.

Before we met, I was a Type II Diabetic, uncontrolled blood sugars (over 400 fasting), had severe sleep apnea, elevated cholesterol, constantly battling folliculitis infections, depressed, weighed 367lbs and was hopeless to the point of suicidal ideations.

My life was falling apart.

My wife even filed for divorce because I was so unhealthy it was affecting her.

My life turned around when I joined @1stphorm #mytransphormationstartstoday sprint challenge.

Although I personally didn’t have faith in myself, I knew I had to start somewhere.

I carefully and methodically researched 1st Phorm and this challenge. I saw amazing testimonials from all walks of life.

1st Phorm employs absolutely sincere, dedicated individuals. They took me and thousands of others under the wings and guided me in the right direction.

Of course, the direction changed at times. One week into the challenge my wife filed for divorce. I shared that with Jeremy Mullins and he kept my mind focused on staying the course and proving to my wife that I was serious in making changes.

I had to do actions and remove words.

I had to find a new mental toughness.

I had to remove emotion.

There was nothing but accountability to myself, my wife, the Phamily of 1st Phorm and Jeremy.

The love and dedication Jeremy showed me through that first challenge gave me courage to battle ALL of my wars.

Everyday, I had the drive to not let Jeremy down.

I reality, that transitioned to not let myself down. Which, relates to everything and everyone I’m apart of! This included my marriage, my career and my relationships with others.

I can’t believe in 8 weeks, I lost 40lbs, beat Diabetes (no longer take medications), no longer need my CPAP, folliculitis isn’t an issue like it was, no longer depressed or feeling hopeless.

9 months in: I am energetic, future seeking, driven, dedicated, excited to workout, love eating healthy, in the best place ever within my marriage, and have lost 137lbs.

I’m not done yet!

#100to0
#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!
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Challenge yourself, learn new exercises, and build those legs!
-
LAUNCHING SATURDAY! Keep your eyes out for giveaways and discounts!
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Thanks to @madtaylor.m for help with the name!
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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
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?
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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
This is what loving myself looks like✨💕 #lovingyourself #fuledby1stphorm #legionofboom #iam1stphorm  #5x5stronglifts #womenwholift  #powerliftingwomen #powerlifter #shoulderworkout #ran2miles #mixedcardioworkout #sauna
Comin’ at ya with a 🔥 CORE workout!
.
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A good staple core move you should be implementing into your workouts are planks, and plank variations!
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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. 😅
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➡️ 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. 😏🤷🏼‍♀️
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.
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🔊 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
.

#coreworkout #bosuworkout #gymworkout #coreengagement #coreworkouts #balance #abworkout #transverseabdominis #strongwomenrock #empoweredwomenempowerwomen #girlswholiftweights #strongmind #strongheart #strongbody #exercisemotivation #fitnessenthusiast #getoutandmove #moveyourbody #healthyishappy #fitnessforfun #functionalfitness #iam1stphorm #1stphorm
Alone time ~ Priceless
#1stphormtransphormationchallenge #iamspartan #iam1stphorm
Alone time ~ Priceless
#1stphormtransphormationchallenge #iamspartan #iam1stphorm
#NUTRITION TIP: Take Back Control!!
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If you track it, you win!
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DONT MAKE MY MISTAKE!  When it comes to getting fitness results it doesn’t matter how much you know about nutrition or physiology in general...if you aren’t tracking your food.  I made this mistake for years!  I “ate clean” but stayed within a couple pounds of the same weight for years, regardless if I was doing cardio like crazy to lose weight or eating more to gain weight.  I wasn’t tracking my food.  Now I track and results are much easier.
.
I can tell you all about the basic nutrition needs of your body and coach you on how to match those to your health goals and your exercise program - but none of it will truly make a difference until you know EXACTLY what you are putting in the body.
.
Think about it - if you went to a gas station to fill up your car, could you really know how much fuel you were putting in your ride by eye-balling it!? HELL NAH! Putting food (our fuel) into our bodies is the same freaking thing!  I guarantee you do not know how many calories you are eating or if you are getting too little protein or too many carbs if you are eye-balling it.  No freaking way, not even close.

If you aren’t counting your macros and adding your calories, then that is the place to start for #weightloss or #musclebuilding.
.
So HOW to track?
.
Simple: use a phone app like the MYTRANSPHORMATION app 😃 or go old school with the calculator 😡 and add up everything you eat or drink.  You need to track total calories, protein, carbs and fats.
.
WHY?  Tracking gives you a clear picture of what your fuel intake is like, how you body is utilizing that fuel, what your metabolism is doing and where there are voids in your diet that need addressed.
.
I can tell you right now, many of you folks trying to lose weight - you aren’t eating enough calories or enough protein.  But we’ll never know if you don’t track.
.
What’s next? How do you know if you are eating too few or too many calories or not enough or too much of one of the macronutrients like protein?  That’s where I come in.
.
DM me or email me at ironrxfitness@gmail.com for help on getting started taking control of your health by tracking your macros.
#NUTRITION TIP: Take Back Control!!
.
If you track it, you win!
.
DONT MAKE MY MISTAKE! When it comes to getting fitness results it doesn’t matter how much you know about nutrition or physiology in general...if you aren’t tracking your food. I made this mistake for years! I “ate clean” but stayed within a couple pounds of the same weight for years, regardless if I was doing cardio like crazy to lose weight or eating more to gain weight. I wasn’t tracking my food. Now I track and results are much easier.
.
I can tell you all about the basic nutrition needs of your body and coach you on how to match those to your health goals and your exercise program - but none of it will truly make a difference until you know EXACTLY what you are putting in the body.
.
Think about it - if you went to a gas station to fill up your car, could you really know how much fuel you were putting in your ride by eye-balling it!? HELL NAH! Putting food (our fuel) into our bodies is the same freaking thing! I guarantee you do not know how many calories you are eating or if you are getting too little protein or too many carbs if you are eye-balling it. No freaking way, not even close.

If you aren’t counting your macros and adding your calories, then that is the place to start for #weightloss or #musclebuilding.
.
So HOW to track?
.
Simple: use a phone app like the MYTRANSPHORMATION app 😃 or go old school with the calculator 😡 and add up everything you eat or drink. You need to track total calories, protein, carbs and fats.
.
WHY? Tracking gives you a clear picture of what your fuel intake is like, how you body is utilizing that fuel, what your metabolism is doing and where there are voids in your diet that need addressed.
.
I can tell you right now, many of you folks trying to lose weight - you aren’t eating enough calories or enough protein. But we’ll never know if you don’t track.
.
What’s next? How do you know if you are eating too few or too many calories or not enough or too much of one of the macronutrients like protein? That’s where I come in.
.
DM me or email me at ironrxfitness@gmail.com for help on getting started taking control of your health by tracking your macros.
After two weeks of nursing a tweaked back I decided to at least rack pull today and ended up working up to singles at 405.... taking a page out of @vasserstrength book... CMON NOW!

#fatmeetsiron #fatboygettingfit #maxeffortlowerday #rackpulls #uspaeast #iam1stphorm #legionofboom
After two weeks of nursing a tweaked back I decided to at least rack pull today and ended up working up to singles at 405.... taking a page out of @vasserstrength book... CMON NOW!

#fatmeetsiron #fatboygettingfit #maxeffortlowerday #rackpulls #uspaeast #iam1stphorm #legionofboom
Sleep = Fat Loss

1. People that doesn’t get enough sleep are typically over weight. 
2. Sleep deprived the body produces leptin and ghrelin, hunger hormone. 
3. Not getting enough sleep can result in you overeating. 
4. People that get less than 6 hours of sleep glucose and insulin levels are similar to that of a diabetic. 
5. Not getting enough sleep adds stress to your life and that makes controlling your appetite difficult to control. 
6. Lack of sleep brings about cravings for sugar and salty foods. 
These are just a few things that hinder you from dropping fat because of lack of rest/sleep. Really try to develop good sleep habits ( 6-8 hours of sleep) along with your training and nutrition to get the results you desire when it comes to dropping weight. 
#wardfitness33 
#dadswhoworkout 
#wardamneagle 
#hardestworkerintheroom💪 
#iam1stphorm
Sleep = Fat Loss

1. People that doesn’t get enough sleep are typically over weight.
2. Sleep deprived the body produces leptin and ghrelin, hunger hormone.
3. Not getting enough sleep can result in you overeating.
4. People that get less than 6 hours of sleep glucose and insulin levels are similar to that of a diabetic.
5. Not getting enough sleep adds stress to your life and that makes controlling your appetite difficult to control.
6. Lack of sleep brings about cravings for sugar and salty foods.
These are just a few things that hinder you from dropping fat because of lack of rest/sleep. Really try to develop good sleep habits ( 6-8 hours of sleep) along with your training and nutrition to get the results you desire when it comes to dropping weight.
#wardfitness33
#dadswhoworkout
#wardamneagle
#hardestworkerintheroom💪
#iam1stphorm
AT HOME AMRAP

Goooood morning friends I hope your 🐪 day is off to a great start!

Lately I’ve been super busy which can make it hard to get to the gym, and I know y’all have can have the same problem. And being that I’m on the 2nd floor of my apartment I don’t want to drive my neighbors crazy with some  loud workout.

So here is a low impact, no equipment , AMRAP workout! AMRAP means As Many Rounds As Possible within a given amount of time. This makes the workout short, but effective if you push hard the whole time.

No noise✅ short workout ✅ all the gains✅. Do as many as you can in 20 minutes!

AMRAP- 20 minutes
•5 Push-up down dog
•10 pulsing curtsy lunges (each)
•5 Knee to elbow plank (each)
•10 air squats

If you save it and try I’d love to know what you think! Have fun!
AT HOME AMRAP

Goooood morning friends I hope your 🐪 day is off to a great start!

Lately I’ve been super busy which can make it hard to get to the gym, and I know y’all have can have the same problem. And being that I’m on the 2nd floor of my apartment I don’t want to drive my neighbors crazy with some loud workout.

So here is a low impact, no equipment , AMRAP workout! AMRAP means As Many Rounds As Possible within a given amount of time. This makes the workout short, but effective if you push hard the whole time.

No noise✅ short workout ✅ all the gains✅. Do as many as you can in 20 minutes!

AMRAP- 20 minutes
•5 Push-up down dog
•10 pulsing curtsy lunges (each)
•5 Knee to elbow plank (each)
•10 air squats

If you save it and try I’d love to know what you think! Have fun!
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!
———————————————————————————
Workout:
• 3 mile ⬆️
• Drills and 8x 100m Strides (Red)
• 6x 400m @ CV Pace [1:31-1:33] (Blue) / 400m Recovery
• 3.45 mile ⬇️
———————————————————————————
@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!
———————————————————————————
Workout:
• 3 mile ⬆️
• Drills and 8x 100m Strides (Red)
• 6x 400m @ CV Pace [1:31-1:33] (Blue) / 400m Recovery
• 3.45 mile ⬇️
———————————————————————————
@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
My happy place ✨
My happy place ✨
My sweet fur babies hogging the bed lol #crazycatlady #myfurbabies #iam1stphorm
My sweet fur babies hogging the bed lol #crazycatlady #myfurbabies #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
Challenging my limits with 100lb step up thrusters this morning. Great cardio core, strength, and balance exercise. #beastmode #fitnessmotivation #titangames #gym #challenge #fitdocs #beastmode #goals #titangames #nbctitangames #iam1stphorm #fitnessmotivation #livestrong #strong #cardiocore #health #fitdad #fitdoc #exercise #no excuses #dedication #consistency  #dreams #exercise #gymmotivation #gym #workout #workoutroutine #workoutmotivation  #pharmacist #fitdoctor #fitdad #strength #fitness #fit

Feedram - это обозреватель постов из Инстаграма.