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Fucking ran a full 5K and DIDNT STOP ONE SINGLE TIME. FINALLY. I didn’t PR but I killed my negative splits! I found that sweet spot in my pace and held onto it. It sucked a little ways in but I felt fantastic the second I stopped 💅🏼 like floating on clouds amazing feeling. Is there such thing as post run high? 🌈 Also, my friendly neighborhood @s2faction SoCo guys helped me out with a restock and hooked me up with a sample of IntraFormance. I gotta get some of this stuff for my runs! Holy endurance 😍💪🏼👟
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#iam1stphorm #1stphorm #legionofboom #bethe1 #phamily #duespaid #transphormation #100to0 #s2 #s2factionista #running #fitbit #yvsty #motivation #fitspo #halfmarathontraining #13point1 #runhappy #babymuscles #dothework #fitsnap #5K #training #negativesplits #phormula1 #ignition #optigreens50 #intraformance
Fucking ran a full 5K and DIDNT STOP ONE SINGLE TIME. FINALLY. I didn’t PR but I killed my negative splits! I found that sweet spot in my pace and held onto it. It sucked a little ways in but I felt fantastic the second I stopped 💅🏼 like floating on clouds amazing feeling. Is there such thing as post run high? 🌈 Also, my friendly neighborhood @s2faction SoCo guys helped me out with a restock and hooked me up with a sample of IntraFormance. I gotta get some of this stuff for my runs! Holy endurance 😍💪🏼👟 • • • #iam1stphorm  #1stphorm  #legionofboom  #bethe1  #phamily  #duespaid  #transphormation  #100to0  #s2  #s2factionista  #running  #fitbit  #yvsty  #motivation  #fitspo  #halfmarathontraining  #13point1  #runhappy  #babymuscles  #dothework  #fitsnap  #5K  #training  #negativesplits  #phormula1  #ignition  #optigreens50  #intraformance 
If you are gonna do your #30ForTheKids be prepared for your dog to want to join in 😂 .
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100 push-ups 
200 Situps
300 Air squats .
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#iam1stPhorm #wedothework #LegionofBoom #1stphorm #cpt #personaltrainer #fitness #lifestyle #pushyourself #duespaid #getfitdontquit #gymtime #bethechange #braceforimpact #workout #squats #puppylove #pitbullmommy #pitbulladvocate #dontbullymybreed #lovernotafighter #temecula #california @1stphorm @braceforimpact46
Happy Motivation Monday!!! 🔥
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I’m not talking about me being the motivation, I owe it all to my Coach, Grant @nomoredefeatsfitness 💪🏼
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He is truly my #1 fan! He keeps motivated me every day, lets me know he believes in me and lifts me up when I’m having “off” days! 🙌🏼
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I truly got lucky with having him as my Coach! Find that person in your life, heck find more than one person, that motivates you to be better, lifts you and believes in you! 🤟🏼
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#mondaymotivation #motivationmonday #motivation #selflove #positivevibes #goodvibes #believeinyourself
Happy Motivation Monday!!! 🔥 • • I’m not talking about me being the motivation, I owe it all to my Coach, Grant @nomoredefeatsfitness 💪🏼 • He is truly my #1  fan! He keeps motivated me every day, lets me know he believes in me and lifts me up when I’m having “off” days! 🙌🏼 • I truly got lucky with having him as my Coach! Find that person in your life, heck find more than one person, that motivates you to be better, lifts you and believes in you! 🤟🏼 • #mondaymotivation  #motivationmonday  #motivation  #selflove  #positivevibes  #goodvibes  #believeinyourself 
#iam1stphorm#postworkoutshake#legionofboom#1stphorm#fitnessjunkie#workout#usarmy#fitness#daily#girlswholift#bodybuilding#weightlifting#gymfreak#girlswithmuscle#bikinicompetitor#일상#운동하는여자#헬스타그램#運動#日常#gymgrind#gym#fitfam#strongwomen#fitnessjourney#womenwhotrain#fitlife#militarywife ** Aw, My!! Finally, received my supplement stack today and tried them! This #1stphorm phormula1 tastes SO Good! Mine is chocolate shake flavor and it is SO smooth and tasty! Most of all, I've never experienced any other protein powder that mixes SO well with liquid! Like I said, I had such an intense total body workout today and expecting terrible soreness tomorrow as usual. I am glad to finally experiment myself to see how I would feel the next day after drinking the Ignition with the #phormula1 together! The Ignition can help your muscle growth and decrease recovery time which means you don't have to be afraid of the aftermath after crazy workout! It is 6 times faster in absorbtion than sugar or pop tarts to restore your glycogen level as well. Everyone already knows that the torn-off muscle first needs carbs and protein together to restore and grow muscles but more importantly it is all about how quickly it can absorb and restore it due to limited time for the muscle synthesis. Quality is important as well! What you drink and eat matters so that your hard work and precious time at the gym wouldn't go waste! 🏋🤓📚 Please DM me if you have any question about the 1stPhorm products!😛 I would be more than glad to help you guys!
#iam1stphorm #postworkoutshake #legionofboom #1stphorm #fitnessjunkie #workout #usarmy #fitness #daily #girlswholift #bodybuilding #weightlifting #gymfreak #girlswithmuscle #bikinicompetitor #일상 #운동하는여자 #헬스타그램 #運動 #日常 #gymgrind #gym #fitfam #strongwomen #fitnessjourney #womenwhotrain #fitlife #militarywife  ** Aw, My!! Finally, received my supplement stack today and tried them! This #1stphorm  phormula1 tastes SO Good! Mine is chocolate shake flavor and it is SO smooth and tasty! Most of all, I've never experienced any other protein powder that mixes SO well with liquid! Like I said, I had such an intense total body workout today and expecting terrible soreness tomorrow as usual. I am glad to finally experiment myself to see how I would feel the next day after drinking the Ignition with the #phormula1  together! The Ignition can help your muscle growth and decrease recovery time which means you don't have to be afraid of the aftermath after crazy workout! It is 6 times faster in absorbtion than sugar or pop tarts to restore your glycogen level as well. Everyone already knows that the torn-off muscle first needs carbs and protein together to restore and grow muscles but more importantly it is all about how quickly it can absorb and restore it due to limited time for the muscle synthesis. Quality is important as well! What you drink and eat matters so that your hard work and precious time at the gym wouldn't go waste! 🏋🤓📚 Please DM me if you have any question about the 1stPhorm products!😛 I would be more than glad to help you guys!
Another session complete. Wanted to get a side pose to check my posture. 
Good to see I'm leaning out while holding at 260 but a lot more bf to go.

Back on my grind ✌

This is what we do 💪

#fitdad #aestheticbodybuilding #fitnessmotivation #fitnessjourney #fitnessinspiration #gymlife #functionalfitness #liftheavy #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #bigarms #trainharderthanme #trainhardorgohome #exerciseaddict #exerciseforlife #fitnessteam #exercised #bodybuilding #workoutlife #letswork
Another session complete. Wanted to get a side pose to check my posture. Good to see I'm leaning out while holding at 260 but a lot more bf to go. Back on my grind ✌ This is what we do 💪 #fitdad  #aestheticbodybuilding  #fitnessmotivation  #fitnessjourney  #fitnessinspiration  #gymlife  #functionalfitness  #liftheavy  #legionofboom  #neversettle  #strengthtraining  #beastmode  #butdidyoudie  #fitspiration  #neverquit  #fitforlife  #crossfit  #fitnessfreak  #bigarms  #trainharderthanme  #trainhardorgohome  #exerciseaddict  #exerciseforlife  #fitnessteam  #exercised  #bodybuilding  #workoutlife  #letswork 
Don’t ask @raytlaw for a workout ever! Unless you want to get better of course.👊 The only way I got through this one was thanks to my workout partner of the day @aj.carkner. ⠀
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Tag a workout partner and push each other with this leg routine!! Just get it done! ⠀
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Every 2 minutes for 20 minutes 5 reps working up in weight ⠀
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A1) front rack lunge left leg x8⠀
A2) front rack lunge right leg x8⠀
A3) front squat x15 ⠀
Do not rack the bar until all 31 reps are done.⠀
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•4sets:⠀
B1) DB RDL x10⠀
B2) DB suitcase deadlift x15⠀
Do not drop DBs until all 25 reps are done.⠀
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#workoutvideo #gymlifestyle #legworkout #legionofboom #phamily #1stphorm #iam1stphorm #burnout #fitnessvideo #legs #mondaymadness #healthylifestyle
Don’t ask @raytlaw for a workout ever! Unless you want to get better of course.👊 The only way I got through this one was thanks to my workout partner of the day @aj.carkner. ⠀ -⠀ Tag a workout partner and push each other with this leg routine!! Just get it done! ⠀ -⠀ •Squat: ⠀ Every 2 minutes for 20 minutes 5 reps working up in weight ⠀ ⠀ •5 sets:⠀ A1) front rack lunge left leg x8⠀ A2) front rack lunge right leg x8⠀ A3) front squat x15 ⠀ Do not rack the bar until all 31 reps are done.⠀ ⠀ •4sets:⠀ B1) DB RDL x10⠀ B2) DB suitcase deadlift x15⠀ Do not drop DBs until all 25 reps are done.⠀ -⠀ #workoutvideo  #gymlifestyle  #legworkout  #legionofboom  #phamily  #1stphorm  #iam1stphorm  #burnout  #fitnessvideo  #legs  #mondaymadness  #healthylifestyle 
Seattle Seahawks
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Week 1: @ Broncos L 22-13
Week 2: @ Bears L 20-17
Week 3: vs Cowboys L 38-34
Week 4: @ Cardinals L 13-7
Week 5: vs Rams L 45-35
Week 6: @ Raiders W 28-10
Week 7: BYE
Week 8: @ Lions L 31-24
Week 9: vs Chargers L 24-20
Week 10: @ Rams L 27-14
Week 11: vs Packers W 28-27
Week 12: @ Panthers W 24-21
Week 13: vs 49ers L 35-31
Week 14: vs Vikings W 45-28
Week 15: @ 49ers W 31-10
Week 16: vs Chiefs W 14-6
Week 17: vs Cardinals L 28-21
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I can see the Seahawks having a ton of heartbreakers this season. I think Russell wilson is going to have another spectacular season, but that defense will kill them. To me this seems like the type of year where someone like Wilson goes down with an injury. Yes, very bold but with that o-line it might be the year. Shaquill Griffin might get 4-5 picks this year as he jumps into a starting role, and I do not buy into the hype of Shaqueem Griffin one bit. He’s extremely overrated, and I bet nobody would know him if it wasn’t for his story. They didn’t add much over the offseason, but they lost everything. This dynasty is over and Wilson might turn into a Phillip Rivers over the years, great player with mediocre teams. I expect them to heat up over the second half of the year after a slow start. I don’t think Pete Carroll is a good coach, and I don’t expect much else from Seattle this year.
Seattle Seahawks - Week 1: @ Broncos L 22-13 Week 2: @ Bears L 20-17 Week 3: vs Cowboys L 38-34 Week 4: @ Cardinals L 13-7 Week 5: vs Rams L 45-35 Week 6: @ Raiders W 28-10 Week 7: BYE Week 8: @ Lions L 31-24 Week 9: vs Chargers L 24-20 Week 10: @ Rams L 27-14 Week 11: vs Packers W 28-27 Week 12: @ Panthers W 24-21 Week 13: vs 49ers L 35-31 Week 14: vs Vikings W 45-28 Week 15: @ 49ers W 31-10 Week 16: vs Chiefs W 14-6 Week 17: vs Cardinals L 28-21 - I can see the Seahawks having a ton of heartbreakers this season. I think Russell wilson is going to have another spectacular season, but that defense will kill them. To me this seems like the type of year where someone like Wilson goes down with an injury. Yes, very bold but with that o-line it might be the year. Shaquill Griffin might get 4-5 picks this year as he jumps into a starting role, and I do not buy into the hype of Shaqueem Griffin one bit. He’s extremely overrated, and I bet nobody would know him if it wasn’t for his story. They didn’t add much over the offseason, but they lost everything. This dynasty is over and Wilson might turn into a Phillip Rivers over the years, great player with mediocre teams. I expect them to heat up over the second half of the year after a slow start. I don’t think Pete Carroll is a good coach, and I don’t expect much else from Seattle this year.
When you absolutely CRUSH National Chest day with your old lifting buddy @c_jones1392 Dumbbells for days, flys & some hammerstrength presses! #beast #beastmode #gymrat #usmc #beard #viking #vikingblood #sacrifice #success #savage #1stphorm #legionofboom #ironaddict #beardlife #lifestyle #gymgang #beardgang #country #ironville #fitness #fitspo #havingfun #beastfriend #flex
Tonight’s workout:
•10 min dynamic warmup
•8x2 Deadlifts @ 315lbs (60-65% 1RM)
•8x2 Military Press @ 155lbs (60-65% 1RM)
•3x6 Deadlifts @ 255lbs (40-45% 1RM)
•3x6 Military Press @ 125lbs (40-45% 1RM)
•100 burpees for time
#30forthekids #duespaid
Tonight’s workout: •10 min dynamic warmup •8x2 Deadlifts @ 315lbs (60-65% 1RM) •8x2 Military Press @ 155lbs (60-65% 1RM) •3x6 Deadlifts @ 255lbs (40-45% 1RM) •3x6 Military Press @ 125lbs (40-45% 1RM) •100 burpees for time #30forthekids  #duespaid 
Wasn't able to make it to the gym today.
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Instead of making excuses to not workout, I hit a quick circuit at home  instead!
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10 rounds for time:
-10 Shoulder to Shoulder w/ Sandbag
-10 Steel Mace 360's
-10 Kettlebell Snatches
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Absolutely killer workout that can be completed in a short amount of time!
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Let me know what ya'll think!
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#Onnit #FunctionalFitness #FunctionalTraining #SteelMace #KettlebellTraining #SandbagWorkout #DuesPaid #IAM1STPHORM
NEW PATCH!!!!!!!!!!!!
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My brother @zkingofamarillo was in Illinois this weekend and stopped by my house and dropped off one of his unit. Really excited for having this patch on my wall at my gym.
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I met my buddy when we were working security for the Super Bowl in Minneapolis this year and were freezing our butts off.
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My buddy and I didn’t know each other and had never met. But after working together for those 2 weeks, those conditions, and all the obstacles and challenges we had forged a life long friendship.
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#legacy #1stphorm #1stphorm4life #1stphormathletesearch #100to0 #iam1stphorm #legionofboom #neversettle #bethe1 #duespaid #friends #buddies #motivation #military #happy #hardwork #gym #goals #fit #fitness #dedication #passion #inspiration #training #exercise #workout
NEW PATCH!!!!!!!!!!!! . My brother @zkingofamarillo was in Illinois this weekend and stopped by my house and dropped off one of his unit. Really excited for having this patch on my wall at my gym. . I met my buddy when we were working security for the Super Bowl in Minneapolis this year and were freezing our butts off. . My buddy and I didn’t know each other and had never met. But after working together for those 2 weeks, those conditions, and all the obstacles and challenges we had forged a life long friendship. . #legacy  #1stphorm  #1stphorm4life  #1stphormathletesearch  #100to0  #iam1stphorm  #legionofboom  #neversettle  #bethe1  #duespaid  #friends  #buddies  #motivation  #military  #happy  #hardwork  #gym  #goals  #fit  #fitness  #dedication  #passion  #inspiration  #training  #exercise  #workout 
What if I tell you that in six days I’m turning 44 years old?! Ellen Langer, professor at Harvard University, says: “our attitudes, ideas, and beliefs are at least as important to health as our diets and our doctors.” For those of us who want to age in a positive and healthy way, it is SMART to remember how much our mindset plays in the process.

So, age is nothing but a mindset!

You can read about Langer’s studies here: https://www.smartliving365.com/mindset-positive-aging/

#iam1stphorm
What if I tell you that in six days I’m turning 44 years old?! Ellen Langer, professor at Harvard University, says: “our attitudes, ideas, and beliefs are at least as important to health as our diets and our doctors.” For those of us who want to age in a positive and healthy way, it is SMART to remember how much our mindset plays in the process. So, age is nothing but a mindset! You can read about Langer’s studies here: https://www.smartliving365.com/mindset-positive-aging/ #iam1stphorm 
Leg day got a little freaky today with @vpat4 light weight, high reps. Tried to make him cry...didn't work.
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Use code Hernley15 for 15% off @runeverythinglabs .
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#animalpak #bodybuilding #bodybuilder #evl #beard #fuckaverage #livelarge #ironaddict #powerlifting  #warhousegym #warhouse #thewarhousegym #flagnorfail #1stphorm #legionofboom #universalusa #runeverythinglabs
Don’t ever let anyone bring you down! I’ve had people make fun of my skinny legs ever since I can remember. I’ve always been a Candy Apple or 🍭 shape 🤣🤣🤣. Heavy at the top (belly and shoulders) and tiny all the way to the bottom (including my flat booty) 🍎🍭. •
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Even now that I work very VERY hard to grow muscle (which by the way it isn’t EASY!) they still pick at my little calves. I get the - “you skip calf day!!” 😒😒 I just tend to ignore them. I’m extremely proud of my accomplishments thus far and will keep going, even if I have tiny calves 😜😜😜. •
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Remember block out the negative noise and focus on YOU! Don’t let anyone bring you down or minimize your effort - you are the one at the gym doing the work and putting the effort. 💪🏽💪🏽💪🏽
Don’t ever let anyone bring you down! I’ve had people make fun of my skinny legs ever since I can remember. I’ve always been a Candy Apple or 🍭 shape 🤣🤣🤣. Heavy at the top (belly and shoulders) and tiny all the way to the bottom (including my flat booty) 🍎🍭. • • Even now that I work very VERY hard to grow muscle (which by the way it isn’t EASY!) they still pick at my little calves. I get the - “you skip calf day!!” 😒😒 I just tend to ignore them. I’m extremely proud of my accomplishments thus far and will keep going, even if I have tiny calves 😜😜😜. • • Remember block out the negative noise and focus on YOU! Don’t let anyone bring you down or minimize your effort - you are the one at the gym doing the work and putting the effort. 💪🏽💪🏽💪🏽
What another jammed packed Monday!!
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Got to wheel some stone, help pull up around 500-600 feet of pipe to pull a well pump out 😶 (we ended up using a truck to pull). All in above 90° weather. .
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It was around 91° at 5pm😶, plus it was humid!!
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However I was still able to get in my 3 mile HIIT run for #30forthekids PLUS my back and calf workout before that👌.
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The heat does get to me and the workout definitely helped relieve my frustrations for sure!!
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What did you workout today?
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#100to0 #maxout #beckyfidlerfitness #iam1stphorm #bluecollarbrotherhood #hardscapebrotherhood #legionofboom #kienbocksdisease
What another jammed packed Monday!! . . Got to wheel some stone, help pull up around 500-600 feet of pipe to pull a well pump out 😶 (we ended up using a truck to pull). All in above 90° weather. . . It was around 91° at 5pm😶, plus it was humid!! . . . . However I was still able to get in my 3 mile HIIT run for #30forthekids  PLUS my back and calf workout before that👌. . . The heat does get to me and the workout definitely helped relieve my frustrations for sure!! . . . . . . What did you workout today? . . . . . . #100to0  #maxout  #beckyfidlerfitness  #iam1stphorm  #bluecollarbrotherhood  #hardscapebrotherhood  #legionofboom  #kienbocksdisease 
Story of my life... 🤣
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#FitLife #iifym #proteinshakes
Truth🙌🏼🙌🏼. I’ve been VERY aggravated with myself lately in not being consistent in the things I say I want to work on. I stick to something for a few days and that’s that. I’m not throwing in the towel though! I just keep restarting and keep working on the little obstacles in my way. It’s hard, but I’m determined to get to where I want to be. To the people who feel the same way I do right now you’re not alone! Just don’t give up. When you fall off the horse get back on and ride ... 🙏🏼💫🌖
#goodvibes #girlswholift #girlswithtattoos #girlswhoshoot #balancedlife #iam1stphorm #legionofboom #1stphorm #bethe1  #duespaid #bethebestyou #makeadifference
Truth🙌🏼🙌🏼. I’ve been VERY aggravated with myself lately in not being consistent in the things I say I want to work on. I stick to something for a few days and that’s that. I’m not throwing in the towel though! I just keep restarting and keep working on the little obstacles in my way. It’s hard, but I’m determined to get to where I want to be. To the people who feel the same way I do right now you’re not alone! Just don’t give up. When you fall off the horse get back on and ride ... 🙏🏼💫🌖 #goodvibes  #girlswholift  #girlswithtattoos  #girlswhoshoot  #balancedlife  #iam1stphorm  #legionofboom  #1stphorm  #bethe1  #duespaid  #bethebestyou  #makeadifference 
You want to hear something crazy ? :
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You want to hear something mind blowing ? :
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Let me get you in to your deep thoughts. Do you know we are half way into July and In 6 months ! 6 MONTHS! It’s going to be the new year ! It’s going to be 2019! 🤯🤯 Pretty crazy right ! It’s crazy how this year flew by and it shows how time is crucial and it shows you have to make everyday count! In a blink of an eye 2019 is going to be here! It’s right around the corner! 
It happened so fast that I still remember clearly me setting my goals for this year that night. Who else remembers? How are you guys doing? Did you accomplish your goals? Well just let me tell you again because it probably Did not sink in when I said it in the beginning of this post! You got 6 months!!! Left!! It’s not to late!! You might of slacked the whole year! Or your working hard to get to that goal and you have not accomplished it yet you still have time! If you bust your ass you can do a lot! Of damage in 6 months ! So don’t give up keep grinding ! Finish strong ! How bad you want it! 
@1stphorm
You want to hear something crazy ? : : : You want to hear something mind blowing ? : : : : Let me get you in to your deep thoughts. Do you know we are half way into July and In 6 months ! 6 MONTHS! It’s going to be the new year ! It’s going to be 2019! 🤯🤯 Pretty crazy right ! It’s crazy how this year flew by and it shows how time is crucial and it shows you have to make everyday count! In a blink of an eye 2019 is going to be here! It’s right around the corner! It happened so fast that I still remember clearly me setting my goals for this year that night. Who else remembers? How are you guys doing? Did you accomplish your goals? Well just let me tell you again because it probably Did not sink in when I said it in the beginning of this post! You got 6 months!!! Left!! It’s not to late!! You might of slacked the whole year! Or your working hard to get to that goal and you have not accomplished it yet you still have time! If you bust your ass you can do a lot! Of damage in 6 months ! So don’t give up keep grinding ! Finish strong ! How bad you want it! @1stphorm
First #Preggers Workout 💪🏽
I forgot how great it feels to workout and Sweat 💦 Today was a quick Shoulder workout with the help of @cutekatiebug bikini guide
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•BB Military Press 4 x 10 SS with Steering Wheel Raise - 4 x 10
•Upright BB Rows - 3 x 12
•Rear Delt fly Machine 3 x 12 SS with Cable Rope Face Pulls - 3 x 12
•DB Lateral raises 4 x 10
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Topped it off with incline treadmill fast paced walk🍒 
#17weekspregnant #fitandpregnant
First #Preggers  Workout 💪🏽 I forgot how great it feels to workout and Sweat 💦 Today was a quick Shoulder workout with the help of @cutekatiebug bikini guide . •BB Military Press 4 x 10 SS with Steering Wheel Raise - 4 x 10 •Upright BB Rows - 3 x 12 •Rear Delt fly Machine 3 x 12 SS with Cable Rope Face Pulls - 3 x 12 •DB Lateral raises 4 x 10 . Topped it off with incline treadmill fast paced walk🍒 #17weekspregnant  #fitandpregnant 
By far my favorite workout shirt @5starnutritionlc. It’s super soft and squeezes me in all the right places 😁 Now let’s hope it stays that way after I wash it 😕
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Working out: “First you feel like dying and then you feel reborn.”
By far my favorite workout shirt @5starnutritionlc. It’s super soft and squeezes me in all the right places 😁 Now let’s hope it stays that way after I wash it 😕 🔥 Working out: “First you feel like dying and then you feel reborn.”
YOU AREN’T TRAINING TO FAILURE
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I thought that everybody did this but it has come to my attention that many people new to lifting are selling themselves short when it comes to their training.
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When you are working your program and it gives you a rep range of 6-8, you should be using a weight where you reach failure in between that rep range!
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Never select a weight before the rep range. Always select the rep range, and then find a weight that will make you fail in that rep range.
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Personally, I don’t worry too much about counting reps. I just make up in my mind whether I want to have a heavy or light day, and then I train every set to failure. If it’s a light day, that might be 8-12 reps. If it’s a heavy day, it’s anywhere from 4-8 reps.
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Training to failure is a very easy and simple concept for new and experiences lifters to take their training to the next level.
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As you become more experienced, implement dropsets, pause-rests, and negatives to push yourself past failure.
YOU AREN’T TRAINING TO FAILURE . I thought that everybody did this but it has come to my attention that many people new to lifting are selling themselves short when it comes to their training. . When you are working your program and it gives you a rep range of 6-8, you should be using a weight where you reach failure in between that rep range! . Never select a weight before the rep range. Always select the rep range, and then find a weight that will make you fail in that rep range. . Personally, I don’t worry too much about counting reps. I just make up in my mind whether I want to have a heavy or light day, and then I train every set to failure. If it’s a light day, that might be 8-12 reps. If it’s a heavy day, it’s anywhere from 4-8 reps. . Training to failure is a very easy and simple concept for new and experiences lifters to take their training to the next level. . As you become more experienced, implement dropsets, pause-rests, and negatives to push yourself past failure.
No time for breakfast, 12 hour work days, working weekends, working out, constantly on the go during my free time etc etc. I’m all about that #grind too & Level-1 always comes in clutch for me. .
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I honestly don’t go a day without this. .
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You don’t have to be a bodybuilder or power lifter or yoga instructor or whatever to take it either. .
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First timer to expert, ensuring you’re fueling your body throughout the day is MAD important towards reaching your fitness/health/nutrition goals. .
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Level-1 prevents missing meals, which will lead to a better metabolism, promoting a leaner physique. If you’re trying to gain muscles, lose fat, or tone up you will 100% benefit through Level-1. And it tastes a trillion better than the cheap-o supplements you get from the store. .
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Call/text/DM me if you ever have ANY fitness/health/nutrition related questions/goals, I could talk for hours and I’m always here for help!
No time for breakfast, 12 hour work days, working weekends, working out, constantly on the go during my free time etc etc. I’m all about that #grind  too & Level-1 always comes in clutch for me. . . I honestly don’t go a day without this. . . You don’t have to be a bodybuilder or power lifter or yoga instructor or whatever to take it either. . . First timer to expert, ensuring you’re fueling your body throughout the day is MAD important towards reaching your fitness/health/nutrition goals. . . Level-1 prevents missing meals, which will lead to a better metabolism, promoting a leaner physique. If you’re trying to gain muscles, lose fat, or tone up you will 100% benefit through Level-1. And it tastes a trillion better than the cheap-o supplements you get from the store. . . Call/text/DM me if you ever have ANY fitness/health/nutrition related questions/goals, I could talk for hours and I’m always here for help!
#NeverForget this crazy Divisional Game 😱🔥
Tag a friend 👇🏼
-
Follow @roughthrows for more!💥
#NeverForget  this crazy Divisional Game 😱🔥 Tag a friend 👇🏼 - Follow @roughthrows for more!💥
That #30forthekids didn’t set any speed records but got it done and am sweaty as fuck. Good #cadrio  tonight, now time to #lift #iam1stphorm #legionofboom
Where all my gamers at?! 👾
•
I personally love playing on PC. I made the switch almost 2 years ago from console to PC and let me tell you... I’m never going back!
•
I play Fortnite, CSGO, and sometimes overwatch and Rainbow 6.
•
Should I create a YouTube channel and put some gameplay on there? Or put some clips on here? 🤔
Let me know!
• 
P.S the 19X is there cause America 😤
Where all my gamers at?! 👾 • I personally love playing on PC. I made the switch almost 2 years ago from console to PC and let me tell you... I’m never going back! • I play Fortnite, CSGO, and sometimes overwatch and Rainbow 6. • Should I create a YouTube channel and put some gameplay on there? Or put some clips on here? 🤔 Let me know! • P.S the 19X is there cause America 😤
#30forthekids and weight lifting today. Don't expect it to always be easy or fun.
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Some days your friends help it be fun!
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Some days you make it fun because you just did it.
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Some days it's therapy. .
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Some days it's just for the kids.
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#DUESPAID 
#1stphorm 
#legionofboom 
#100to0 
#Iam1stPhorm 
#50plusandfabulous
#kindnessrocks 
#thinblueline 
#fitatfifty 
#countrygirl 
#mountainbabe 
#balance
#me
#success
#noregrets
#weightlosstips
#LOVEANDLIGHT 
#friendshelpingfriends
#bekindalways 
#BEKIND 
#loveothers
#30forthekids  and weight lifting today. Don't expect it to always be easy or fun. . . . Some days your friends help it be fun! . . . Some days you make it fun because you just did it. . . . Some days it's therapy. . . . Some days it's just for the kids. . . . . . . . #DUESPAID  #1stphorm  #legionofboom  #100to0  #Iam1stPhorm  #50plusandfabulous  #kindnessrocks  #thinblueline  #fitatfifty  #countrygirl  #mountainbabe  #balance  #me  #success  #noregrets  #weightlosstips  #LOVEANDLIGHT  #friendshelpingfriends  #bekindalways  #BEKIND  #loveothers 
Some deadlifts from today- 530x3 and OHP from yesterday- 245x3

@officialchampionsbarbellclub @mercerallendorfer 
#championsbarbellclub #wherechampionstrain #legionofboom #1stphorm #neversettle #iam1stphorm #deadlifts #veteranownedbusiness #powerliftinggym
Work hard, Play hard 💪🏼(mainly just working tho🤣) Come see us anytime!💯Visitors (and food) always welcome!🍩Stay happy n healthy! ✌🏼.
📷@alberdingz_ .
💸🏋🏽‍♂️💸🏋🏽‍♂️💸🏋🏽‍♂️💸
#personaltrainer #coach #muscle #legionofboom #pushpullgrind #trainhard #workhard #workoutmotivation #t4l #exercise #aesthetic #bodybuildingmotivation #workflow #gymlife #gymrat #gymtime #gym #grind #noexcuses #getbig #health #pose #flex #athletic #healthyliving #wellness #focus #staystrong #ironparadise
Work hard, Play hard 💪🏼(mainly just working tho🤣) Come see us anytime!💯Visitors (and food) always welcome!🍩Stay happy n healthy! ✌🏼. 📷@alberdingz_ . 💸🏋🏽‍♂️💸🏋🏽‍♂️💸🏋🏽‍♂️💸 #personaltrainer  #coach  #muscle  #legionofboom  #pushpullgrind  #trainhard  #workhard  #workoutmotivation  #t4l  #exercise  #aesthetic  #bodybuildingmotivation  #workflow  #gymlife  #gymrat  #gymtime  #gym  #grind  #noexcuses  #getbig  #health  #pose  #flex  #athletic  #healthyliving  #wellness  #focus  #staystrong  #ironparadise 
This book will change the way you think about sleep. 
#
I would highly recommend it to anyone who is trying to improve their health & body composition 🤙🏽 #books#weightloss#iam1stphorm#weho#northhollywood#chicken#fit#fitness#workout#beastmode#personaltrainer#nutrition#flexibledieting#training#calisthenics#strength#gym#work#motivation#shredded#model#fitfam#fitlife#health#healthyfood#abs#knowledge#mealprep#dinner#legionofboom 
@logic @itsmikeholland @bigpep3342
This book will change the way you think about sleep. # I would highly recommend it to anyone who is trying to improve their health & body composition 🤙🏽 #books #weightloss #iam1stphorm #weho #northhollywood #chicken #fit #fitness #workout #beastmode #personaltrainer #nutrition #flexibledieting #training #calisthenics #strength #gym #work #motivation #shredded #model #fitfam #fitlife #health #healthyfood #abs #knowledge #mealprep #dinner #legionofboom  @logic @itsmikeholland @bigpep3342
Little ab check going on post workout. ••••••••••••••••••••••••••••••
#earnyourhaters #getsome #earnthatshit #chestday #train #focus #insaiyan #traininsaiyan #obliques #abs #gogetit #gym #underarmour #striations #100to0 #monday #strong  #motivation #gains #diet #lifting #workout #shredded 
#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid
Little ab check going on post workout. •••••••••••••••••••••••••••••• #earnyourhaters  #getsome  #earnthatshit  #chestday  #train  #focus  #insaiyan  #traininsaiyan  #obliques  #abs  #gogetit  #gym  #underarmour  #striations  #100to0  #monday  #strong  #motivation  #gains  #diet  #lifting  #workout  #shredded  #iam1stphorm  #1stphorm  #legionofboom  #1stphormathletesearch  #bethe1  #wedothework  #duespaid 
Ups and downs....
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Broken bones and broken souls...
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Broken hearts and broken promises...
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Harsh words and hurt feelings...
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Wrong or right...
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Distance and space...
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Whatever the case this man right here... my little big twin...my protector, my baby brother...my male version of myself...will always and forever be one of the only humans on this planet that I can always count on! -
We can go months/years without talking but whenever either one of us truly needs someone, whenever the world starts falling apart there we are! -
From terrorizing chunky little brats to terrorizing fit assholes 🤣🤣
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From hiding ding dongs and twinkies to falling in love with @1stphorm Supplements...
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We’ve grown stronger not only personally but in our relationship! I couldn’t ask for a better brother to have my back any more than this one right here! -
I love you, KR, now, forever, and always 
#weare1stphorm #legionofboom #Iam1stphorm #neversettle #fuckcancer #fitness #instafit #fitnessaddict #1stphorm #duespaid #follow #gymlife #phamily #phormbuilt #selfies #nevergiveup #mevsme #girlswithtattoos #fitmom  #wedothework #100to0 #Warrior #authentic #unbreakable #doingme #girlswholift #momswholift
Ups and downs.... - Broken bones and broken souls... - Broken hearts and broken promises... - Harsh words and hurt feelings... - Wrong or right... - Distance and space... - Whatever the case this man right here... my little big twin...my protector, my baby brother...my male version of myself...will always and forever be one of the only humans on this planet that I can always count on! - We can go months/years without talking but whenever either one of us truly needs someone, whenever the world starts falling apart there we are! - From terrorizing chunky little brats to terrorizing fit assholes 🤣🤣 - From hiding ding dongs and twinkies to falling in love with @1stphorm Supplements... - We’ve grown stronger not only personally but in our relationship! I couldn’t ask for a better brother to have my back any more than this one right here! - I love you, KR, now, forever, and always #weare1stphorm  #legionofboom  #Iam1stphorm  #neversettle  #fuckcancer  #fitness  #instafit  #fitnessaddict  #1stphorm  #duespaid  #follow  #gymlife  #phamily  #phormbuilt  #selfies  #nevergiveup  #mevsme  #girlswithtattoos  #fitmom  #wedothework  #100to0  #Warrior  #authentic  #unbreakable  #doingme  #girlswholift  #momswholift 
Another Monday & another solid leg day...here's the workout ⬇️
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1. Step Ups 4x12 each leg
2. Straight Leg DB with feet on plate 3x12
3. Single Leg Hamstring Curls 4x10 each leg
4. Hip Thrusts 4x12
5. Banded Leg Press 4x10
End with 15-20 minutes on Stair Master
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#iam1stphorm #duespaid #atfcedarburg #mondaymotivation #confidence #commit #legday #legionofboom #patience #strength #weightlosstips #fitness #lifestyle #nevermissamonday
No one said it was going to be easy.... My training sessions have been on point these last few weeks. I walk in the gym ready to get results. I push myself to the max, leaving nothing. 
I walk out feeling accomplished.
No one said it was going to be easy.... My training sessions have been on point these last few weeks. I walk in the gym ready to get results. I push myself to the max, leaving nothing. I walk out feeling accomplished.
Leg day with audry and @drewbennett1247 .I tried talking @aud_fit out of it but she wouldn’t let me!  I’m glad she didn’t!  I love working out with these two and I love working out in our #garagegym I couldn’t ask for a better workout partner and life partner in audry.  #fitcouple #fitfam #fitdad #fitmom #veteran #navy #military #2a #donttreadonme #squats #iam1stphorm #1stphorm #legionofboom #legday
After several discussions, I’ve decided to postpone doing a competition this year. Instead I have turned my focus to gaining size and strength to bring my Best package next spring. Current goal is to hit 195lbs this winter. 
I normally sit around 175lbs at 16% body fat.  This last month and half I’ve begun Bulking. Weighed in just shy of 180lbs tonight. While I’m easily up to 18-20% body fat.  My lifts are better and feel like this is the weight I belong at. 
With a new coach to be coming soon. I plan to take this fall/winter and build the Physique to take the 🥇. Took full advantage of the carbs I’ve added and smashed Delts tonight. 
Then Smashed some RPMs in @_evolynx. 
#iam1stphorm #1stphorm #legionnaire #legionofboom #delts #bulking #dedication #gains #tattoo #tatt #evo #evox #boost #spoolin #evolyn #mitsubishi #shoulders #pumpkinshoulders
After several discussions, I’ve decided to postpone doing a competition this year. Instead I have turned my focus to gaining size and strength to bring my Best package next spring. Current goal is to hit 195lbs this winter. I normally sit around 175lbs at 16% body fat. This last month and half I’ve begun Bulking. Weighed in just shy of 180lbs tonight. While I’m easily up to 18-20% body fat. My lifts are better and feel like this is the weight I belong at. With a new coach to be coming soon. I plan to take this fall/winter and build the Physique to take the 🥇. Took full advantage of the carbs I’ve added and smashed Delts tonight. Then Smashed some RPMs in @_evolynx. #iam1stphorm  #1stphorm  #legionnaire  #legionofboom  #delts  #bulking  #dedication  #gains  #tattoo  #tatt  #evo  #evox  #boost  #spoolin  #evolyn  #mitsubishi  #shoulders  #pumpkinshoulders 
Today was just one of those days.
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Llllooooonnnnngggggg day at work.
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Already mentally fatigued because I know it’s going to be a long week at work.
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Slightly dehydrated from being outside all day.
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Was just not feeling this today.
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Every single rep was an absolute struggle.
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But I stuck with the game plan and continued to attack my weaknesses.
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Everyone will go through adversity in our lives.
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It’s about how we attack back after going through adversity.
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Will my competitors care if I’m just not feeling it on comp day?
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Absolutely not.
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Today I got better. And that’s all that matters.

_
Keep attacking. #duespaid
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#iam1stphorm #1stphorm #fitfam #powerhunter #fitness #fitnessmotivation #fitnessjourney #powerlifting #strongman #bench #squats #deadlift #gains #transformation #wellness 
#mindbodyspirit #goalsetting #discipline #mindset #willpower #Evansville #Indiana #legionofboom #eatclean #trainhard #Dadbod  #Fitdad
Today was just one of those days. _ Llllooooonnnnngggggg day at work. _ Already mentally fatigued because I know it’s going to be a long week at work. _ Slightly dehydrated from being outside all day. _ Was just not feeling this today. _ Every single rep was an absolute struggle. _ But I stuck with the game plan and continued to attack my weaknesses. _ Everyone will go through adversity in our lives. _ It’s about how we attack back after going through adversity. _ Will my competitors care if I’m just not feeling it on comp day? _ Absolutely not. _ Today I got better. And that’s all that matters. _ Keep attacking. #duespaid  _ #iam1stphorm  #1stphorm  #fitfam  #powerhunter  #fitness  #fitnessmotivation  #fitnessjourney  #powerlifting  #strongman  #bench  #squats  #deadlift  #gains  #transformation  #wellness  #mindbodyspirit  #goalsetting  #discipline  #mindset  #willpower  #Evansville  #Indiana  #legionofboom  #eatclean  #trainhard  #Dadbod  #Fitdad 
Working towards being stress free is kind of counterintuitive in my opinion. 
_____
The fact that you have stress and a huge to do list in mind just makes things worse or at the very least keeps things going the way they have been, yielding little to no results and keeps you in the cycle of feeling down. 
_____
My advice? Set aside time for yourself each day and don’t let anything stop you from doing so. Clear your mind and do something you enjoy. A time when you can sit back and do something for you. That is what can put you in a state of getting things done and at a productive pace each day. 
_____
Mine is in the gym. Working on myself FOR myself. There is also a ton of other benefits to it as well but we can save that for another time. I hope everyone had a great start to your week as well as did something just for you today! #mondaymotivation
Working towards being stress free is kind of counterintuitive in my opinion. _____ The fact that you have stress and a huge to do list in mind just makes things worse or at the very least keeps things going the way they have been, yielding little to no results and keeps you in the cycle of feeling down. _____ My advice? Set aside time for yourself each day and don’t let anything stop you from doing so. Clear your mind and do something you enjoy. A time when you can sit back and do something for you. That is what can put you in a state of getting things done and at a productive pace each day. _____ Mine is in the gym. Working on myself FOR myself. There is also a ton of other benefits to it as well but we can save that for another time. I hope everyone had a great start to your week as well as did something just for you today! #mondaymotivation 
Alright all! I received enough positive responses for the 8 week challenge so here it is! Please take a look and if you are interested request to join. Upon joining I will reach out to you to set up your consultation and next steps! If you have any questions please don't hesitate to reach out!

You can get to the group by getting to my page “Ketoform Life”
Https://www.facebook.com/ketoformlife/

Hope to see you there!
#fitfam #doitforyou #iam1stphorm #legionofboom #1stphorm #transform #inspire #believe
Alright all! I received enough positive responses for the 8 week challenge so here it is! Please take a look and if you are interested request to join. Upon joining I will reach out to you to set up your consultation and next steps! If you have any questions please don't hesitate to reach out! You can get to the group by getting to my page “Ketoform Life” Https://www.facebook.com/ketoformlife/ Hope to see you there! #fitfam  #doitforyou  #iam1stphorm  #legionofboom  #1stphorm  #transform  #inspire  #believe 
Earl Thomas makes this statement on instagram. 
Now before every 10 year old cowboys fan freaks out,
-He didn’t say he wants to be traded.
-This has nothing to do with Dallas
-He’s stated multiple times he wants to remain a Seahawk.
Follow @chawksnetwork for more!
Earl Thomas makes this statement on instagram. Now before every 10 year old cowboys fan freaks out, -He didn’t say he wants to be traded. -This has nothing to do with Dallas -He’s stated multiple times he wants to remain a Seahawk. Follow @chawksnetwork for more!
Accidentally participated in #internationalchestday today. 🤪 Chest is definitely getting stronger and is getting more defined. 😁 Here’s what I did⤵️
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Chest Workout:
🔻4 Sets flat bench (barbell)
🔻Superset w/ high weight flys 🔻3 Sets incline press (machine)
🔻Superset w/ tricep pushdowns (cable)
🔻3 Sets single arm press (flat w/ dumbbell)
🔻Superset w/ low to high dumbbell flys
🔻3 Sets incline press (dumbbells)
🔻Superset w/ flat bench (close grip)
🔻1 burnout set tricep Pulldown (rope) •
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All in all a great workout and sweat my ass off and it only took about an hour and a half. I’m really starting to see some awesome results‼️💯 Try it out and let me know what you think‼️
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Looking good due to @combatironapparel and feeling good due to @1stphorm supplements. 😎😁👍🏻
•
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#ghettogym 
#chasethepump 
#getsome
Accidentally participated in #internationalchestday  today. 🤪 Chest is definitely getting stronger and is getting more defined. 😁 Here’s what I did⤵️ • • Chest Workout: 🔻4 Sets flat bench (barbell) 🔻Superset w/ high weight flys 🔻3 Sets incline press (machine) 🔻Superset w/ tricep pushdowns (cable) 🔻3 Sets single arm press (flat w/ dumbbell) 🔻Superset w/ low to high dumbbell flys 🔻3 Sets incline press (dumbbells) 🔻Superset w/ flat bench (close grip) 🔻1 burnout set tricep Pulldown (rope) • • All in all a great workout and sweat my ass off and it only took about an hour and a half. I’m really starting to see some awesome results‼️💯 Try it out and let me know what you think‼️ • • Looking good due to @combatironapparel and feeling good due to @1stphorm supplements. 😎😁👍🏻 • • #ghettogym  #chasethepump  #getsome 
So many wall balls don’t know what i was thinking 🤪😳
So many wall balls don’t know what i was thinking 🤪😳
Confidence. Where the hell does it come from? I've had to teach myself confidence, and it isn't easy.
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I can be pretty shy and quiet. I have to really force myself out of my comfort zone sometimes and say to myself, "I don't care what they think!"
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Love yourself. That's a hard one. I'm broken, my mental health is far from great and sometimes I dont like what comes out of my mouth. But I have worked hard to accept who I am and I'm working on being a better person everyday. .
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Do what you love. It is very rewarding to go after what you love. Life is too damn short to be mediocre. Doing what you love breeds happiness and in turn builds confidence.
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Keep working, keep grinding, keep going. If you're not where you wanna be now, you will be soon. ❤
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#mondaymotivation #iam1stPhorm #confidence #discipline
Confidence. Where the hell does it come from? I've had to teach myself confidence, and it isn't easy. . . I can be pretty shy and quiet. I have to really force myself out of my comfort zone sometimes and say to myself, "I don't care what they think!" . . Love yourself. That's a hard one. I'm broken, my mental health is far from great and sometimes I dont like what comes out of my mouth. But I have worked hard to accept who I am and I'm working on being a better person everyday. . . Do what you love. It is very rewarding to go after what you love. Life is too damn short to be mediocre. Doing what you love breeds happiness and in turn builds confidence. . . Keep working, keep grinding, keep going. If you're not where you wanna be now, you will be soon. ❤ . . . #mondaymotivation  #iam1stPhorm  #confidence  #discipline 
“I can lift (insert a ridiculously high number) amount of weight on bench press.” -typical gym douche bag
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Wanna know something?
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You’re body can’t tell how much weight is you’re even lifting. You’re body focuses on the amount of tension being pressed against the actual muscle.
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-
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Lifting extremely heavy weight can just lead to a more likely chance of getting injured and put a stand still in your progress. Focus more on form and the amount of tension being put on the muscle you’re working and I promise you’ll see better results.
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LEAVE YOUR EGO AT THE FRONT DOOR.
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Add rubber band incline bench into your next chest day and I promise you’ll get a great pump in. -
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DM me if you want me to make a custom routine for you or have any questions.
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📹: @mdunlap25
“I can lift (insert a ridiculously high number) amount of weight on bench press.” -typical gym douche bag - - Wanna know something? - - You’re body can’t tell how much weight is you’re even lifting. You’re body focuses on the amount of tension being pressed against the actual muscle. - - - Lifting extremely heavy weight can just lead to a more likely chance of getting injured and put a stand still in your progress. Focus more on form and the amount of tension being put on the muscle you’re working and I promise you’ll see better results. - - LEAVE YOUR EGO AT THE FRONT DOOR. - - Add rubber band incline bench into your next chest day and I promise you’ll get a great pump in. - - DM me if you want me to make a custom routine for you or have any questions. - - 📹: @mdunlap25
Had to share my amazing results with all of you! The countdown to my 40th birthday continues and as of today my joints feel and perform better than they have in years! All thanks to Joint Mobility by @1stphorm 🙌🏻
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#1stPhormVideo #iam1stphorm #1stphorm #phamily #legionofboom #wedothework #creativeresultsfitness #mytransphormation #30daysto40
Here is yet another reason why I have the best girlfriend in the world. We have had a very long 5 days and decided to take a well needed rest on Sunday instead of meal prepping. -
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I can home from work today and she had 99% of this weeks meals done. Thank you so much babe you truly are the best!
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This week for lunch we have ground turkey with spinach and white rice. Baked chicken with brown rice and quinoa. As usual for breakfast we have egg cups with turkey bacon, onion, feta, and jalapeño! -
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Now time to get back to our normal routine. #fadofit #ihavethebestgirlfriend #mealprepmonday
Here is yet another reason why I have the best girlfriend in the world. We have had a very long 5 days and decided to take a well needed rest on Sunday instead of meal prepping. - - I can home from work today and she had 99% of this weeks meals done. Thank you so much babe you truly are the best! - - This week for lunch we have ground turkey with spinach and white rice. Baked chicken with brown rice and quinoa. As usual for breakfast we have egg cups with turkey bacon, onion, feta, and jalapeño! - - Now time to get back to our normal routine. #fadofit  #ihavethebestgirlfriend  #mealprepmonday 
Proud but Never Satisfied. 
In my eyes I am never good enough, I’m not big enough, I’m not strong enough, I can always be better even if I give my all. Some people see me as big and muscular, I still see myself as the frail skinny kid that I was. I know the journey is long and patients is key. But I will get there and I won’t stop working until I do. 
#proudbutneversatisfied #bodybuilding #alphalete #christianguzman #mensphysique #iam1stphorm #legionofboom #usa #underarmour #arnoldschwarzenegger #therock #gainz
Proud but Never Satisfied. In my eyes I am never good enough, I’m not big enough, I’m not strong enough, I can always be better even if I give my all. Some people see me as big and muscular, I still see myself as the frail skinny kid that I was. I know the journey is long and patients is key. But I will get there and I won’t stop working until I do. #proudbutneversatisfied  #bodybuilding  #alphalete  #christianguzman  #mensphysique  #iam1stphorm  #legionofboom  #usa  #underarmour  #arnoldschwarzenegger  #therock  #gainz 
The horse has taught me so much. And I think the biggest lesson I’ve learned is how to stand back up after getting knocked down.
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In horses, it not a matter of if you get hurt, but when you get hurt and how bad. And no matter how many times we get stepped on, knocked down, bucked off and drug through the dirt, we always get back up. We knock the dust off our jeans and step back in the saddle.
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And that’s what we need more of in today’s culture. We need more grit and try. When life says no we say let’s find a way. .
You might get drug through the mud but you always get back up and get back in the saddle. That might not be your way, but it’s my way, and it sure works for me.❤️
The horse has taught me so much. And I think the biggest lesson I’ve learned is how to stand back up after getting knocked down. . In horses, it not a matter of if you get hurt, but when you get hurt and how bad. And no matter how many times we get stepped on, knocked down, bucked off and drug through the dirt, we always get back up. We knock the dust off our jeans and step back in the saddle. . And that’s what we need more of in today’s culture. We need more grit and try. When life says no we say let’s find a way. . You might get drug through the mud but you always get back up and get back in the saddle. That might not be your way, but it’s my way, and it sure works for me.❤️
Leg day after teaching Body Pump and boy those ascending weight/descending reps are as evil as that elliptical was, but as my tank stated #whateverittakes 
#triathlete #iam1stphorm #s2factionistas #s2faction #legionofboom #fatadaptedathlete #weightlifting #gymrat #fitness #strongmom
At this point, it’s SO much more than weight loss. It’s an outlet, an escape, a way to clear my mind. Once I step foot in the gym, put my headphones on, and throw on whatever playlist I’m feeling, nothing else matters. That feeling of sweat running down my face while I’m grinding out reps is the feeling of hard work paying off. Some workouts/days are better than others, but it’s the fact that I get to workout & that’s something I’m more than grateful for. @s2faction @xistfitness #mondaymotivation #girlswholift #weightloss #armday #iam1stphorm #duespaid #wedothework #dominateyourlife #legionofboom #healthyliving #healthandwellness #xist #fitness #lifestylechange
At this point, it’s SO much more than weight loss. It’s an outlet, an escape, a way to clear my mind. Once I step foot in the gym, put my headphones on, and throw on whatever playlist I’m feeling, nothing else matters. That feeling of sweat running down my face while I’m grinding out reps is the feeling of hard work paying off. Some workouts/days are better than others, but it’s the fact that I get to workout & that’s something I’m more than grateful for. @s2faction @xistfitness #mondaymotivation  #girlswholift  #weightloss  #armday  #iam1stphorm  #duespaid  #wedothework  #dominateyourlife  #legionofboom  #healthyliving  #healthandwellness  #xist  #fitness  #lifestylechange 
No fancy flex motivationMonday today because I couldn't drag my butt out of bed. And @tealjeepgirl was yelling at me to get up from the airport in Italy where she was stuck for the day.

#motivation #chronicillness #invisibleillness #eds #fibromyalgia #gastroparesis #pain
#selflove  #motivationMonday  #riseandgrind 
#fitlife  #fitspo #fitness  #fitfam #legionofboom  #noExcuses #neversettle #bodybuilding #aesthetics  #physique  #justdoit #beastmode #nextlevelshit #strongnotskinny  #muscles  #fit  #selfie #iam1stphorm  #blueeyes #beard
No fancy flex motivationMonday today because I couldn't drag my butt out of bed. And @tealjeepgirl was yelling at me to get up from the airport in Italy where she was stuck for the day. #motivation  #chronicillness  #invisibleillness  #eds  #fibromyalgia  #gastroparesis  #pain  #selflove  #motivationMonday  #riseandgrind  #fitlife   #fitspo  #fitness   #fitfam  #legionofboom  #noExcuses  #neversettle  #bodybuilding  #aesthetics   #physique   #justdoit  #beastmode  #nextlevelshit  #strongnotskinny   #muscles  #fit  #selfie  #iam1stphorm  #blueeyes  #beard 
Channeling FL vibes...change in motivation for the trip but it’s for the better.  @_racheal_scott_ is my partner in crime and get to hang with super dope ladies while we are there.  @lil.monsta.melanie @errcalyn @meredithburnsss 🦄😍🖤💪🏽😏💀🙈
#iam1stphorm #1stphorm #legionofboom #friendsoutofnowhere #igpeeps #igfam #womenwholift #westrong #girlcoderulesall
Come on did you really think I was going to leave you hanging with out a meal post today?
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#arêtefitness
Come on did you really think I was going to leave you hanging with out a meal post today? - - #arêtefitness 
✖️Get out of your own f***ing mind✖️
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A piece of advice I most certainly need to listen to myself. .
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I am able. I am confident in my abilities. I have what it takes. Period.
✖️Get out of your own f***ing mind✖️ - A piece of advice I most certainly need to listen to myself. . . I am able. I am confident in my abilities. I have what it takes. Period.
Haven’t posted in a minute but I haven’t fallen off completely! Working a second job has shifted my focus off social media a bit but I’m still putting in the gym time which is all that really matters to me. Weight has been a consistent 168-170lbs which is nuts to me given how I feel opposed to when I was purposely weighing 195 thinking I needed to be heavy to be big or strong. Anywayssss, working a lot is great and all but gotta keep that balance or you’ll go crazy. Or get super depressed. 
#iam1stphorm #1stphorm #legionofboom #1stphorm4life #fit #fitness #getfit #fitfam #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #motivation #motivate #gains #workout #gymshark #muscle #flagnorfail #duespaid #happy #muscle #muscles #gym #gymlife #gymrat #npc #fitnessmodel #workoutmotivation #weightlosstransformation #powerlifting
Haven’t posted in a minute but I haven’t fallen off completely! Working a second job has shifted my focus off social media a bit but I’m still putting in the gym time which is all that really matters to me. Weight has been a consistent 168-170lbs which is nuts to me given how I feel opposed to when I was purposely weighing 195 thinking I needed to be heavy to be big or strong. Anywayssss, working a lot is great and all but gotta keep that balance or you’ll go crazy. Or get super depressed. #iam1stphorm  #1stphorm  #legionofboom  #1stphorm4life  #fit  #fitness  #getfit  #fitfam  #bodybuilding  #bodybuildinglifestyle  #bodybuildingmotivation  #motivation  #motivate  #gains  #workout  #gymshark  #muscle  #flagnorfail  #duespaid  #happy  #muscle  #muscles  #gym  #gymlife  #gymrat  #npc  #fitnessmodel  #workoutmotivation  #weightlosstransformation  #powerlifting 
Some days I honestly don’t know what I did to deserve such a beautiful life. There are times I scroll through social media and feel so bad that others are struggling so much. I see and read stories of people who are barely living and honestly struggling to survive. Yes, I work damn hard for everything I have but I also have an amazing family, the most incredible husband, the best fucking dogs ever, a crazy good job, a nice car, nice house, and I have my health.
>>
On days where everything seems to go to shit I really do try to reflect on what’s going on and what I can do to change the things I don’t like. Usually it’s nothing more than adjusting my bad attitude and reminding myself that life is absolutely amazing and I am strong enough to move forward.
>>
Sometimes you just have to take a step back, look at the positive things, and handle your business.
Some days I honestly don’t know what I did to deserve such a beautiful life. There are times I scroll through social media and feel so bad that others are struggling so much. I see and read stories of people who are barely living and honestly struggling to survive. Yes, I work damn hard for everything I have but I also have an amazing family, the most incredible husband, the best fucking dogs ever, a crazy good job, a nice car, nice house, and I have my health. >> On days where everything seems to go to shit I really do try to reflect on what’s going on and what I can do to change the things I don’t like. Usually it’s nothing more than adjusting my bad attitude and reminding myself that life is absolutely amazing and I am strong enough to move forward. >> Sometimes you just have to take a step back, look at the positive things, and handle your business.
Supper! Nutritious and full of micro nutrients! 
I had my favorite lunch today and now this has become my favorite supper! 
Fresh asparagus, zucchini, purple onion, sweet peppers wrapped in chicken or steak and grilled on the grill! Smashed lightly flavored horseradish cauliflower, and Sauerkraut. 
Be jealous this supper is mouthwatering good! 
#mytransphormationstartstoday #mytransphormation #legionofboom #iam1stphorm #foodporn #nutritious #neversettle #goalcrusher
4 WEEK PULLUP CHALLENGE - @club13fitness
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Credit to @undisputedandrew85 for the challenge 💣
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Week 2 started for me today. Week 1 can start for you anytime. Here’s the challenge:
-100 pull ups a week for 4 weeks.
-Do them any way you want, close grip, palms in, wide grip, underhand, overhand...IT DOESN’T MATTER. Change it up! Your choice. But it’s simple, 100 a week, for 4 weeks.
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To make things fun, take a before and an after pic to see your back gggggggGAINZ. Let me know if you do!
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And here’s a little secret...pullups are a COMPOUND movement. They work way too many muscles in your back and core, and gets that heart rate up.
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If you or someone you know should do this pullup challenge (which is everyone), send them here!
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#DevelopPerformAchieve #iam1stphorm #1stphorm #legionofboom #OlympicLifting #bodybuilding #Club13 #Lift #Motivation #Gym #Workoutroutine #Aesthetics #Gainz #Healthyliving #Nutrition #Physique #Sport #Powerlifting #guyswholift #muscle #trainhard #jacked #swole #maxmuscle #strength #guyswithmuscle #musclebuilding
4 WEEK PULLUP CHALLENGE - @club13fitness - Credit to @undisputedandrew85 for the challenge 💣 - Week 2 started for me today. Week 1 can start for you anytime. Here’s the challenge: -100 pull ups a week for 4 weeks. -Do them any way you want, close grip, palms in, wide grip, underhand, overhand...IT DOESN’T MATTER. Change it up! Your choice. But it’s simple, 100 a week, for 4 weeks. - To make things fun, take a before and an after pic to see your back gggggggGAINZ. Let me know if you do! - And here’s a little secret...pullups are a COMPOUND movement. They work way too many muscles in your back and core, and gets that heart rate up. - If you or someone you know should do this pullup challenge (which is everyone), send them here! - #DevelopPerformAchieve  #iam1stphorm  #1stphorm  #legionofboom  #OlympicLifting  #bodybuilding  #Club13  #Lift  #Motivation  #Gym  #Workoutroutine  #Aesthetics  #Gainz  #Healthyliving  #Nutrition  #Physique  #Sport  #Powerlifting  #guyswholift  #muscle  #trainhard  #jacked  #swole  #maxmuscle  #strength  #guyswithmuscle  #musclebuilding 
FINALLLLY. After like two weeks (😨) I’m finally back in the gym.
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I kinda took a little break because of vacations, birthdays, and float trips; but today when I went I finally felt back at home.
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The gym used to always be my “happy place”. The place I went when I was happy, upset, or procrastinating writing papers. There was no better feeling than going in and killing workouts and seeing progress.
_
Then prep ended. After depriving myself for weeks, I started eating almost anything and everything and having margs and tacos all the time simply because “I could”. Gaining weight, whether it’s intentional like a bulk, or unintentional by simply falling off track, is hard. I got SO down on myself because I was used to that small shredded look of prep. Gaining weight ultimately left me feeling really unmotivated and avoiding the gym.
_
People fall of track all the time. Life happens. But that doesn’t mean that I can’t do a 180° and get back on track. Today bae and I started a cut and I’m super pumped to get back on track. I’ve done it before, I can do it again. 🙃
FINALLLLY. After like two weeks (😨) I’m finally back in the gym. _ I kinda took a little break because of vacations, birthdays, and float trips; but today when I went I finally felt back at home. _ The gym used to always be my “happy place”. The place I went when I was happy, upset, or procrastinating writing papers. There was no better feeling than going in and killing workouts and seeing progress. _ Then prep ended. After depriving myself for weeks, I started eating almost anything and everything and having margs and tacos all the time simply because “I could”. Gaining weight, whether it’s intentional like a bulk, or unintentional by simply falling off track, is hard. I got SO down on myself because I was used to that small shredded look of prep. Gaining weight ultimately left me feeling really unmotivated and avoiding the gym. _ People fall of track all the time. Life happens. But that doesn’t mean that I can’t do a 180° and get back on track. Today bae and I started a cut and I’m super pumped to get back on track. I’ve done it before, I can do it again. 🙃
*Insert Motivational Monday Quote*
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Here’s a suggestion.
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Do the damn work.
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Day in day out.
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Meal by meal.
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Workout by workout.
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Day by day.
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Week by week.
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Month by month.
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Small victories lead to big changes.
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Win the small battles.
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Win the day.
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That’s it.
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#duespaid #payup #rentless #fitnesslifestyle #everyday #discipline #workharder #trainharder #pushyourself #intensity #passion #focus #personaldevelopment #selfdevelopment #discipline #consistency #grindtime #holdtherope #getfit #fitfam #weightlossmotivation #strengthtraining #strengthandconditioning #strengthproject #legionofboom #100to0 #neversettle #1P #10x #growthmindset
*Insert Motivational Monday Quote* . Here’s a suggestion. . Do the damn work. . Day in day out. . Meal by meal. . Workout by workout. . Day by day. . Week by week. . Month by month. . Small victories lead to big changes. . Win the small battles. . Win the day. . That’s it. . . . . . . . #duespaid  #payup  #rentless  #fitnesslifestyle  #everyday  #discipline  #workharder  #trainharder  #pushyourself  #intensity  #passion  #focus  #personaldevelopment  #selfdevelopment  #discipline  #consistency  #grindtime  #holdtherope  #getfit  #fitfam  #weightlossmotivation  #strengthtraining  #strengthandconditioning  #strengthproject  #legionofboom  #100to0  #neversettle  #1P  #10x  #growthmindset 
I’m a firm believer that moving your body and investing in your health-trickles into every other area of your life. Like a domino effect. ⁣⁣⁣
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My confidence builds, my mindset grows, my thoughts and vision become more clear, my energy increases, the anxiety decreases, my spirit connects, then my creativity spins, I hear God a little bit louder, I become more into myself.⁣⁣⁣
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Because when I move-I feel most alive. ⁣⁣⁣
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📷 ⁣ @hsshoaff ⁣⁣⁣
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#Movement #Faithandfitness #Fitnessjourney #postivethoughts #chainbreaker #healthylifestyle
I’m a firm believer that moving your body and investing in your health-trickles into every other area of your life. Like a domino effect. ⁣⁣⁣ ⁣⁣⁣ My confidence builds, my mindset grows, my thoughts and vision become more clear, my energy increases, the anxiety decreases, my spirit connects, then my creativity spins, I hear God a little bit louder, I become more into myself.⁣⁣⁣ ⁣⁣⁣ Because when I move-I feel most alive. ⁣⁣⁣ ⁣⁣ ⁣⁣ 📷 ⁣ @hsshoaff ⁣⁣⁣ ⁣⁣⁣ #Movement  #Faithandfitness  #Fitnessjourney  #postivethoughts  #chainbreaker  #healthylifestyle 
With training camp 10 days away, Earl Thomas took to Instagram to ask the Seahawks to trade him if they don't want to extend him. —-
Thoughts?
With training camp 10 days away, Earl Thomas took to Instagram to ask the Seahawks to trade him if they don't want to extend him. —- Thoughts?
Just because you can't see it, doesn't mean it doesn't exist! Comment got favorite back exercise.  Mine is single arm rows... for the moment! #FTF #floydstrainingfacility #gym
Just because you can't see it, doesn't mean it doesn't exist! Comment got favorite back exercise. Mine is single arm rows... for the moment! #FTF  #floydstrainingfacility  #gym 
It’s Monday, it’s week 3 of #julyhealthyhabits and it’s day 1 of my 8 week transphormation challenge! Definitely feeling like a great start to the week.•
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Last week I took the week off caffeine. It was not easy and the first day or two I was pretty nasty 😡 That told me right there how addicted I was— it changes my personality! Luckily after a few days and being consistent with taking OptiGreens, adequate sleep, and lots of water, by day 3 I was feeling great! I now don’t feel like I need caffeine every day to function like a normal human 💀 •
• 🚿 This week for #julyhealthyhabits I’m committing to drinking one full gallon of water a day. I always drink at least 64 oz, but have to be extra mindful to drink a full gallon. With this transformation challenge starting, my workouts are getting more intense, so water is so important! It’ll help me feel energy for workouts, help with cognition, and keep me satiated longer. 💦
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I’m enjoying these weekly healthy challenges! There’s still time to join in on the transformation challenge too: free workouts and meal plans, and I’ll check in with you each week as your trainer! Send me a message if you’re interested. ♥️ #iam1stphorm #summer #mytransphormationstartstoday
It’s Monday, it’s week 3 of #julyhealthyhabits  and it’s day 1 of my 8 week transphormation challenge! Definitely feeling like a great start to the week.• • • Last week I took the week off caffeine. It was not easy and the first day or two I was pretty nasty 😡 That told me right there how addicted I was— it changes my personality! Luckily after a few days and being consistent with taking OptiGreens, adequate sleep, and lots of water, by day 3 I was feeling great! I now don’t feel like I need caffeine every day to function like a normal human 💀 • • 🚿 This week for #julyhealthyhabits  I’m committing to drinking one full gallon of water a day. I always drink at least 64 oz, but have to be extra mindful to drink a full gallon. With this transformation challenge starting, my workouts are getting more intense, so water is so important! It’ll help me feel energy for workouts, help with cognition, and keep me satiated longer. 💦 • • I’m enjoying these weekly healthy challenges! There’s still time to join in on the transformation challenge too: free workouts and meal plans, and I’ll check in with you each week as your trainer! Send me a message if you’re interested. ♥️ #iam1stphorm  #summer  #mytransphormationstartstoday 
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👩‍🔬What’s your favorite form of cardio?⁣⁣
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Mine would have to be....🧐⁣⁣
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🌯Smashing burritos ⁣⁣
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#science
⁣ 👩‍🔬What’s your favorite form of cardio?⁣⁣ ⁣⁣ Mine would have to be....🧐⁣⁣ ⁣⁣ 🌯Smashing burritos ⁣⁣ ⁣⁣ #science 
The shirt says it all.. #duespaid #iam1stphorm
You got to make it worth it...
No pain, no quit, no retreat, no surrender...
NO limitations👈....................................
Day 16 keto carnivore.............................
24 or 48hrs fasting..................................
#ketofam#ketobeast #goku..#superman#nextlevelshit#superhuman #hardwork..#humble..#hulk..#legionofboom..#nextlevelshit..#fst7training..#fst7..#ali.#postive...#bentbarbell .l .#pitbull..#pitbulllove..#carpediem...#bodybuilder....#beastmode...#hardwork..#fitness..#npc...#anotherlevel..#love..#nolimits..#ketotime..#carnivoreketo..#carnivorediet...#ketoaf
You got to make it worth it... No pain, no quit, no retreat, no surrender... NO limitations👈.................................... Day 16 keto carnivore............................. 24 or 48hrs fasting.................................. #ketofam #ketobeast  #goku ..#superman #nextlevelshit #superhuman  #hardwork ..#humble ..#hulk ..#legionofboom ..#nextlevelshit ..#fst7training ..#fst7 ..#ali .#postive ...#bentbarbell  .l .#pitbull ..#pitbulllove ..#carpediem ...#bodybuilder ....#beastmode ...#hardwork ..#fitness ..#npc ...#anotherlevel ..#love ..#nolimits ..#ketotime ..#carnivoreketo ..#carnivorediet ...#ketoaf 
Obliterate you love handles with! Well. Work ethic, consistency, and good diet. But these exercises help you grow muscle and strengthen your core 😅. .
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There are no exercises that target fat. Doing abs won’t give you a six pack unless your diet it on point and you’re consistent. I’ve said this so many times and I’ll say it again ❗️fitness is a lifestyle. I obviously don’t have 6 pack abs, and I actually don’t know if my genetics will allow me to get cut like that without extreme dieting, but I’m consistent and I work hard 👊🏻💪🏻.
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Leggings: @gymshark 
Top: @H&M
Obliterate you love handles with! Well. Work ethic, consistency, and good diet. But these exercises help you grow muscle and strengthen your core 😅. . . There are no exercises that target fat. Doing abs won’t give you a six pack unless your diet it on point and you’re consistent. I’ve said this so many times and I’ll say it again ❗️fitness is a lifestyle. I obviously don’t have 6 pack abs, and I actually don’t know if my genetics will allow me to get cut like that without extreme dieting, but I’m consistent and I work hard 👊🏻💪🏻. .. . . . Leggings: @gymshark Top: @H&M
Da viele nach einem vorher nachher Bild gefragt haben..
.👉hier ist es👈...
Links...Mai 2018
Rechts....april 2018
6wochen lang hart gearbeitet...und es hat sich gelohnt...
Wir wissen doch alle ,wie schwer es ist am Bauch das restliche fett zum schmelzen zu bringen...aber wenn es dann einmal Klappt...kann man mega stolz sein👌

#gymfashion #activewear #motywacja #motivation #zacznijdziałać #sixpack #doitforyou #atomicblonde #wonderwoman #thetinytank #kissmyabs #gymshark #gymsharkwomen #girlswithmuscle #girlswholift #powerlifter #bikinicompetitor #muscle #athlete #tattoos #angelcompetitionbikinis #veteran #bodybuilding #legionofboom #militarymuscle #bbg #bbgbabes #bbgcommunity #bbgprogress #kaylaitsines
Da viele nach einem vorher nachher Bild gefragt haben.. .👉hier ist es👈... Links...Mai 2018 Rechts....april 2018 6wochen lang hart gearbeitet...und es hat sich gelohnt... Wir wissen doch alle ,wie schwer es ist am Bauch das restliche fett zum schmelzen zu bringen...aber wenn es dann einmal Klappt...kann man mega stolz sein👌 #gymfashion  #activewear  #motywacja  #motivation  #zacznijdziałać  #sixpack  #doitforyou  #atomicblonde  #wonderwoman  #thetinytank  #kissmyabs  #gymshark  #gymsharkwomen  #girlswithmuscle  #girlswholift  #powerlifter  #bikinicompetitor  #muscle  #athlete  #tattoos  #angelcompetitionbikinis  #veteran  #bodybuilding  #legionofboom  #militarymuscle  #bbg  #bbgbabes  #bbgcommunity  #bbgprogress  #kaylaitsines