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When you eat a bunch of food over the weekend and workout... your muscles look 👀 huge. Give me all the carbs. Birthday cake, ice cream, sandwiches, tacos .. I didn’t hold back. Putting it all to good use with a long workout 🙌🏻 #gaintrain 
#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
When you eat a bunch of food over the weekend and workout... your muscles look 👀 huge. Give me all the carbs. Birthday cake, ice cream, sandwiches, tacos .. I didn’t hold back. Putting it all to good use with a long workout 🙌🏻 #gaintrain  #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Here’s your quick, get in and get it done ✅Friday workout. “Bye Felicia”
3 rounds for time:

5 Pull-ups 
10 Thrusters (115/75#) 15 Wall Balls (20/14#) 20 KB Goblet Squats (53/35#) 15 KB American Swings (53/35#) 10 Barbell Hang Cleans (115/75#) 5 Box Jumps (30/24inch) 
Scale weight as needed. You’ll use the same weight for thrusters as you will for your cleans and you’ll use the same kettlebell weight for your goblet squats as you will for your swings. ✅Kettlebell weight is 53# for men and #35 for women
✅Barbell weight is 115# for men and 75# for women

Go beat my time👉🏻16:34 (rx’d)
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Here’s your quick, get in and get it done ✅Friday workout. “Bye Felicia” 3 rounds for time: 5 Pull-ups 10 Thrusters (115/75#) 15 Wall Balls (20/14#) 20 KB Goblet Squats (53/35#) 15 KB American Swings (53/35#) 10 Barbell Hang Cleans (115/75#) 5 Box Jumps (30/24inch) Scale weight as needed. You’ll use the same weight for thrusters as you will for your cleans and you’ll use the same kettlebell weight for your goblet squats as you will for your swings. ✅Kettlebell weight is 53# for men and #35  for women ✅Barbell weight is 115# for men and 75# for women Go beat my time👉🏻16:34 (rx’d) . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Here’s your quick, get in and get it done ✅Friday workout. “Bye Felicia”
3 rounds for time:

5 Pull-ups 
10 Thrusters (115/75#) 15 Wall Balls (20/14#) 20 KB Goblet Squats (53/35#) 15 KB American Swings (53/35#) 10 Barbell Hang Cleans (115/75#) 5 Box Jumps (30/24inch) 
Scale weight as needed. You’ll use the same weight for thrusters as you will for your cleans and you’ll use the same kettlebell weight for your goblet squats as you will for your swings. ✅Kettlebell weight is 53# for men and #35 for women
✅Barbell weight is 115# for men and 75# for women

Go beat my time👉🏻16:34 (rx’d)
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Here’s your quick, get in and get it done ✅Friday workout. “Bye Felicia” 3 rounds for time: 5 Pull-ups 10 Thrusters (115/75#) 15 Wall Balls (20/14#) 20 KB Goblet Squats (53/35#) 15 KB American Swings (53/35#) 10 Barbell Hang Cleans (115/75#) 5 Box Jumps (30/24inch) Scale weight as needed. You’ll use the same weight for thrusters as you will for your cleans and you’ll use the same kettlebell weight for your goblet squats as you will for your swings. ✅Kettlebell weight is 53# for men and #35  for women ✅Barbell weight is 115# for men and 75# for women Go beat my time👉🏻16:34 (rx’d) . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Saturday’s are for workouts and coffee ☕️ Need a quick WOD? 10 rounds for time: 👉🏻10 KB Swings (53/35#) + 150m Row ....my time:11:30
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Who enjoys working out on the weekends?! I like hitting the gym on Sundays (it might be your rest day and that’s totally cool... everyone’s schedules/lifestyles are different) because I feel like it jumpstarts my whole week. Gets me back on track and thinking about how I’m going to fuel and take care of my body for the rest of the week...
Food, exercise, sleep 💤 .
. 👉🏻I always go in on Sundays and do the workout my class is going to do on Mondays. I like to take the daily workouts for a “test run” 😜before I torture them with it the next day. This one was a fun and new favorite for me. .
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My classes are so lucky 😂😂😂👏🏻👏🏻👏🏻
Who enjoys working out on the weekends?! I like hitting the gym on Sundays (it might be your rest day and that’s totally cool... everyone’s schedules/lifestyles are different) because I feel like it jumpstarts my whole week. Gets me back on track and thinking about how I’m going to fuel and take care of my body for the rest of the week... Food, exercise, sleep 💤 . . 👉🏻I always go in on Sundays and do the workout my class is going to do on Mondays. I like to take the daily workouts for a “test run” 😜before I torture them with it the next day. This one was a fun and new favorite for me. . . My classes are so lucky 😂😂😂👏🏻👏🏻👏🏻
A short #yoga #stretch flow to start or end your #workout with! ❤️🧘🏼‍♀️
Who needs a few #exercise ideas? Add these into your next #workout! 
On step: side lunge with Overhead Press
8x/side
Bent over DB row 8x 
Reverse DB Flye 8x
Band Rear Delt Flye 16x
Elevated DB stationary lunge 8-10x/leg
MB Toss over 16x
Bent over BB row 8-16x 
3 Rounds
Who needs a few #exercise  ideas? Add these into your next #workout ! On step: side lunge with Overhead Press 8x/side Bent over DB row 8x Reverse DB Flye 8x Band Rear Delt Flye 16x Elevated DB stationary lunge 8-10x/leg MB Toss over 16x Bent over BB row 8-16x 3 Rounds
I think it was a post by #perrynickelston @stopchasingpain that said something like...... most people say they don’t because they can’t , when the truth is that they can’t because they don’t. I believe that shit through and through, think about it for a minute. You can do more than you think. 315 X 5 from a 3” deficit at 165# BW and well over 40 yrs. go get some, it’s yours to take. #staythecourse #deadlifttillimdead #defecitdeads #keeppulling #pushit #fitness #getfit #stayfit #fortitude #strongmindstrongbody
I think it was a post by #perrynickelston  @stopchasingpain that said something like...... most people say they don’t because they can’t , when the truth is that they can’t because they don’t. I believe that shit through and through, think about it for a minute. You can do more than you think. 315 X 5 from a 3” deficit at 165# BW and well over 40 yrs. go get some, it’s yours to take. #staythecourse  #deadlifttillimdead  #defecitdeads  #keeppulling  #pushit  #fitness  #getfit  #stayfit  #fortitude  #strongmindstrongbody 
Not every workout needs to be hard as hell, lungs a blazzin, can’t breath, sweating your buns off, push it to the limits and lift heavy as possible. I always give myself at least one or two days day a week of active recovery. I get in the gym and focus on movement. A low intensity workout that includes mobility, stretching, core and a few exercises strung together and done at a moderate pace. Here’s an example: 
EMOM x30 (5 total rounds) 
Minute 1- :45 bike (or run/row/jump rope) 
Minute 2- 15 Kettlbell Swings 
Minute 3- :30 Alternating Single Leg V-Ups 
Minute 4- :45 Side Plank (right) 
Minute 5- :45 Side Plank (left) .
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You might choose yoga 🧘🏼‍♀️ or biking or walking. Do something active but not your usual routine that includes the heavy strength training. Let your body actively rest for a few days a week. If you’re not someone who usually stretches and works on your range of motion (mobility) this might be something you need to focus on more. Add it in! It will decrease the risk of injury and you’ll overall feel way better! .
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#risefitness #justmove #1stphorm #1stphormathletesearch @1stphorm #legionofboom #igfitness #sundayfunday #vibes #sundayvibes #train #personaltrainer #transform
Not every workout needs to be hard as hell, lungs a blazzin, can’t breath, sweating your buns off, push it to the limits and lift heavy as possible. I always give myself at least one or two days day a week of active recovery. I get in the gym and focus on movement. A low intensity workout that includes mobility, stretching, core and a few exercises strung together and done at a moderate pace. Here’s an example: EMOM x30 (5 total rounds) Minute 1- :45 bike (or run/row/jump rope) Minute 2- 15 Kettlbell Swings Minute 3- :30 Alternating Single Leg V-Ups Minute 4- :45 Side Plank (right) Minute 5- :45 Side Plank (left) . . You might choose yoga 🧘🏼‍♀️ or biking or walking. Do something active but not your usual routine that includes the heavy strength training. Let your body actively rest for a few days a week. If you’re not someone who usually stretches and works on your range of motion (mobility) this might be something you need to focus on more. Add it in! It will decrease the risk of injury and you’ll overall feel way better! . . #risefitness  #justmove  #1stphorm  #1stphormathletesearch  @1stphorm #legionofboom  #igfitness  #sundayfunday  #vibes  #sundayvibes  #train  #personaltrainer  #transform 
Friday #WOD 5 rounds // swipe 👉🏻
1️⃣2️⃣BB Goodmornings.
8️⃣Inverted Rows.
8️⃣BB Squat Cleans.
8️⃣DB Rows.
1️⃣2️⃣DB or KB Side Crunch.
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Friday #WOD  5 rounds // swipe 👉🏻 1️⃣2️⃣BB Goodmornings. 8️⃣Inverted Rows. 8️⃣BB Squat Cleans. 8️⃣DB Rows. 1️⃣2️⃣DB or KB Side Crunch. . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
One of my favorite ELEVATED supersets... You can use a KB, DB or Barbell for these. Focus on going slow, activating those glutes, keeping that back and spine nice and strong (flat) and standing tall in between reps. Aim for 10-12 reps on both on each leg. #buttstuff #nothighgapshere #hustleforthemuscle #fitness #womenwholift #gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
One of my favorite ELEVATED supersets... You can use a KB, DB or Barbell for these. Focus on going slow, activating those glutes, keeping that back and spine nice and strong (flat) and standing tall in between reps. Aim for 10-12 reps on both on each leg. #buttstuff  #nothighgapshere  #hustleforthemuscle  #fitness  #womenwholift  #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Tuesday “move” day! 
5 rounds.
-BB or DB power clean + push press.
***increase weight each round.
***10reps/8/6/4/2reps.
-10 rollups.
-8 weighted split lunges (each leg). -12 DB Incline Press.
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Tuesday “move” day! 5 rounds. -BB or DB power clean + push press. ***increase weight each round. ***10reps/8/6/4/2reps. -10 rollups. -8 weighted split lunges (each leg). -12 DB Incline Press. . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Kids are back in school 🙌
Summer s’mores and too much 🍕🍦🍭are winding down 👋
And we’ve got some priorities that may have taken a back seat for a few months (aka - our health) to catch up on 🏃🏻‍♀️
So what are we going to do about it? What ACTION PLAN are we taking? 
Doing nothing is moving backwards....doing even one little thing is moving forward! 
What’s something you are starting? 👉 If you’re in Baker, we’ve got experienced trainers who work with you to meet your goals. We’re about bringing out the best in you in all areas! We look forward to seeing you at Rise Fitness next week! You can sign up and pay on your first day
Kids are back in school 🙌 Summer s’mores and too much 🍕🍦🍭are winding down 👋 And we’ve got some priorities that may have taken a back seat for a few months (aka - our health) to catch up on 🏃🏻‍♀️ So what are we going to do about it? What ACTION PLAN are we taking? Doing nothing is moving backwards....doing even one little thing is moving forward! What’s something you are starting? 👉 If you’re in Baker, we’ve got experienced trainers who work with you to meet your goals. We’re about bringing out the best in you in all areas! We look forward to seeing you at Rise Fitness next week! You can sign up and pay on your first day
Monday Motivation👇🏻 “I can tell everything I need to know about someone based on their excuses.” 💯
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👉🏻I recently just had a conversation with a friend who was feeling defeated with her fitness journey. She is struggling to lose weight, but works her ass off during her workouts. Now, this quote doesn’t necessarily reflect her in all aspects, but I wanted her to know not to quit and that got me thinking. 💡

Sometimes life isn’t just as easy as we want it to be. 
Life. Is. Hard. 
Change. Is. Hard. 
Consistency and planning and staying motivated, it’s all hard. 
However, do not feel sorry for yourself. You have it inside you to fuel your own fire 🔥 and damn, that feeling when you do is so empowering. 
Readiness to change is not proven by what we say but determined by what we do. We can always find a reason as to why we can’t do something. But reasons become problems when they turn into excuses. Don’t “excuse” yourself from commitments. Don’t “excuse” yourself from growth. And don’t “excuse” yourself because you’re afraid. It’s fine to be afraid of change, but it’s not an excuse to not try. ⭐️So, write your own story and sell the shit out of it. 
#mondaymotivation #fitness #quotes #model #gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #aesthetic #eatclean #6pack #igfitness #igdaily #iam1stphorm #1stphorm #1stphormathletesearch #legionofboom
Monday Motivation👇🏻 “I can tell everything I need to know about someone based on their excuses.” 💯 . . 👉🏻I recently just had a conversation with a friend who was feeling defeated with her fitness journey. She is struggling to lose weight, but works her ass off during her workouts. Now, this quote doesn’t necessarily reflect her in all aspects, but I wanted her to know not to quit and that got me thinking. 💡 Sometimes life isn’t just as easy as we want it to be. Life. Is. Hard. Change. Is. Hard. Consistency and planning and staying motivated, it’s all hard. However, do not feel sorry for yourself. You have it inside you to fuel your own fire 🔥 and damn, that feeling when you do is so empowering. Readiness to change is not proven by what we say but determined by what we do. We can always find a reason as to why we can’t do something. But reasons become problems when they turn into excuses. Don’t “excuse” yourself from commitments. Don’t “excuse” yourself from growth. And don’t “excuse” yourself because you’re afraid. It’s fine to be afraid of change, but it’s not an excuse to not try. ⭐️So, write your own story and sell the shit out of it. #mondaymotivation  #fitness  #quotes  #model  #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #iam1stphorm  #1stphorm  #1stphormathletesearch  #legionofboom 
Hump Day WOD 💪🏻🐪💯. #5 total rounds -90sec. Machine of choice (treadmill or elliptical)
-10 DB Curl + Press.
-10 DB Bent Over Rows. -10 DB Push Press.
-10 DB Tricep Extension.
-10 DB Reverse Flyes. -10 Knee to Elbow + PushUp.
-20 Bodyweight Squats.
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.  #gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Hump Day WOD 💪🏻🐪💯. #5  total rounds -90sec. Machine of choice (treadmill or elliptical) -10 DB Curl + Press. -10 DB Bent Over Rows. -10 DB Push Press. -10 DB Tricep Extension. -10 DB Reverse Flyes. -10 Knee to Elbow + PushUp. -20 Bodyweight Squats. . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness