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🎥BE #LEGENDARY‼️
🔘Barbell Floor Press; pretty good warm up and/or finisher for your chest day. A nice 3x5 to warm up.
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Pray, forgive yourself, appreciate others, listen to your gut, do things you enjoy, & remind yourself that we are all loved & connected.
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(Tag A Friend 💪🏽🇺🇸): @thegbox @1stphorm #legionofboom #iam1stphorm #xtremebodyconditioning #beastmode #gymlife #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #ripped #swole #fitnessgear #muscle #shredded
🎥BE #LEGENDARY ‼️ 🔘Barbell Floor Press; pretty good warm up and/or finisher for your chest day. A nice 3x5 to warm up. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Pray, forgive yourself, appreciate others, listen to your gut, do things you enjoy, & remind yourself that we are all loved & connected. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ (Tag A Friend 💪🏽🇺🇸): @thegbox @1stphorm #legionofboom  #iam1stphorm  #xtremebodyconditioning  #beastmode  #gymlife  #fitness  #gymlife  #pushpullgrind  #grindout  #flex  #instafitness  #gym  #trainhard  #eatclean  #focus  #dedication  #strength  #ripped  #swole  #fitnessgear  #muscle  #shredded  #ripped  #swole  #fitnessgear  #muscle  #shredded 
Your midweek reminder!
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Smile. You are lovely and you are doing an amazing job!
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I’ve learned that in order for good things to come your way, you need to believe you deserve them.
Your midweek reminder! _ Smile. You are lovely and you are doing an amazing job! _ I’ve learned that in order for good things to come your way, you need to believe you deserve them.
The adventure of life is to learn.
The purpose of life is to grow.
The nature of life is to change.
The challenge of life is to overcome.
The essence of life is to care.
The opportunity of life is to serve.
The secret of life is to dare.
The spice of life is to befriend.
The beauty of life is to give.
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#rebornarmy #rebornathletics #reborn

Reborn-athletics.com 5$ from every shirt sold will go to making care packages for the troops.
The adventure of life is to learn. The purpose of life is to grow. The nature of life is to change. The challenge of life is to overcome. The essence of life is to care. The opportunity of life is to serve. The secret of life is to dare. The spice of life is to befriend. The beauty of life is to give. _ _ #rebornarmy  #rebornathletics  #reborn  Reborn-athletics.com 5$ from every shirt sold will go to making care packages for the troops.
Life has thrown curveballs but staying persistent, consistent, and patient. The rest will work it’s way out.
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#persistence #consistency #accountability #workhard #overcome
#HappyHumpDay y’all 😜🍑
Today I’m going to be doing a #FDOE on my story and taking you through a #dayinthelife with me off of work!
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But here’s a rundown of my usual day working or not👇🏼 #creatureofhabit 🦄
▪️wake up around 7:30a my bladder is my alarm 🤦🏻‍♀️ post a photo on IG and go through any notifications on my phone, but I don’t scroll.
▪️brush teeth, wash face, take my morning supplements, drink water and make coffee ☕️ @coffeeovercardio is my jam! (10alexisfitco saves you 💰).
▪️I don’t actually eat breakfast for about 1.5-2hrs after I get outta bed around 9am- breaky is usually proats or protein waffles 😋
▪️after a 💩 (I like to leave that at home) I head to the gym! Sauna warm up always before my lift- Currently lifting 5 days a week, 1 full rest day and one cardio/abs/stretch day 🏋🏻‍♀️
▪️second/postworkout meal is around 1230/1p and always an egg dish 🍳
▪️then I’ll prep my remaining meals to take to work with me(shift 230-11pm) usually a protein bar, a fish/bro meal and some sort of treat for after. If I’m not working then I don’t pre-prep my meals bc I can make them fresh at home.
▪️beverages I take with me always plain water, then another water with crystal light and ACV, then lastly I sip my @1stphorm OptiGreens with glutamine and some stevia.
▪️I usually get home from work around 1130/midnight and literally down a dropper of @curednutrition CBD oil and hit the hay 😴
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Any questions?!?! Drop them below!! 👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼
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#topknotqueen .
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#HappyHumpDay  y’all 😜🍑 Today I’m going to be doing a #FDOE  on my story and taking you through a #dayinthelife  with me off of work! . But here’s a rundown of my usual day working or not👇🏼 #creatureofhabit  🦄 ▪️wake up around 7:30a my bladder is my alarm 🤦🏻‍♀️ post a photo on IG and go through any notifications on my phone, but I don’t scroll. ▪️brush teeth, wash face, take my morning supplements, drink water and make coffee ☕️ @coffeeovercardio is my jam! (10alexisfitco saves you 💰). ▪️I don’t actually eat breakfast for about 1.5-2hrs after I get outta bed around 9am- breaky is usually proats or protein waffles 😋 ▪️after a 💩 (I like to leave that at home) I head to the gym! Sauna warm up always before my lift- Currently lifting 5 days a week, 1 full rest day and one cardio/abs/stretch day 🏋🏻‍♀️ ▪️second/postworkout meal is around 1230/1p and always an egg dish 🍳 ▪️then I’ll prep my remaining meals to take to work with me(shift 230-11pm) usually a protein bar, a fish/bro meal and some sort of treat for after. If I’m not working then I don’t pre-prep my meals bc I can make them fresh at home. ▪️beverages I take with me always plain water, then another water with crystal light and ACV, then lastly I sip my @1stphorm OptiGreens with glutamine and some stevia. ▪️I usually get home from work around 1130/midnight and literally down a dropper of @curednutrition CBD oil and hit the hay 😴 . Any questions?!?! Drop them below!! 👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼 . #topknotqueen  . . .
Slow down! I think we get swept away trying to always forge ahead, get more, make more etc... Enjoy where you are now, be happy with all you’ve got, then you attract more. Be happy where you are — but always remain focused. ☝🏽 #balance 🌀⠀
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✅ #twitter and #snapchat : Waitt_RelThough
Slow down! I think we get swept away trying to always forge ahead, get more, make more etc... Enjoy where you are now, be happy with all you’ve got, then you attract more. Be happy where you are — but always remain focused. ☝🏽 #balance  🌀⠀ 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸⠀ ✅ #twitter  and #snapchat  : Waitt_RelThough
🎥BE #LEGENDARY‼️
🔘Seated Dumbbell curl into seated reverse grip Dumbbell shoulder press; Standing Dumbbell curl into standing reverse grip Dumbbell Press.
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Focus on your own happiness, focus on your own life, focus on your own vision.
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(Tag A Friend 💪🏽🇺🇸): @thegbox @1stphorm #legionofboom #iam1stphorm #xtremebodyconditioning #beastmode #gymlife #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #ripped #swole #fitnessgear #muscle #shredded
🎥BE #LEGENDARY ‼️ 🔘Seated Dumbbell curl into seated reverse grip Dumbbell shoulder press; Standing Dumbbell curl into standing reverse grip Dumbbell Press. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Focus on your own happiness, focus on your own life, focus on your own vision. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ (Tag A Friend 💪🏽🇺🇸): @thegbox @1stphorm #legionofboom  #iam1stphorm  #xtremebodyconditioning  #beastmode  #gymlife  #fitness  #gymlife  #pushpullgrind  #grindout  #flex  #instafitness  #gym  #trainhard  #eatclean  #focus  #dedication  #strength  #ripped  #swole  #fitnessgear  #muscle  #shredded  #ripped  #swole  #fitnessgear  #muscle  #shredded 
Crazy how a change in angles can make weight feel a hell of a lot heavier 😓
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Usually I can put up 405 for about 3 on decline and rep 315 like nothing, switch to a flat bench and I’m humbled real quick struggling to hit 3 with 315 🤷🏻‍♂️
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It’s good to change up your lifts cause it let’s you see how your strength actually transfers across different exercises & challenge yourself to grow 💪🏻
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Also I know the video cuts after 2 reps but I promise you there were 2 sets of 3 😂
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#chestday #bewbs #boobs #titties #chest #pecs #gains #fitness #muscle #strength #alteregofitness #ambassador #upgradeyourworkout #embraceyouralterego #1stphorm #project-1 #iam1stphorm #legionnaire #legionofboom #duespaid  #fitpham #bodybuilding #gymlife #swole #rawfootage #noedits #happyhumpday #whoneedsaspotter
Crazy how a change in angles can make weight feel a hell of a lot heavier 😓 ———————————————————————— Usually I can put up 405 for about 3 on decline and rep 315 like nothing, switch to a flat bench and I’m humbled real quick struggling to hit 3 with 315 🤷🏻‍♂️ - It’s good to change up your lifts cause it let’s you see how your strength actually transfers across different exercises & challenge yourself to grow 💪🏻 - Also I know the video cuts after 2 reps but I promise you there were 2 sets of 3 😂 ———————————————————————— #chestday  #bewbs  #boobs  #titties  #chest  #pecs  #gains  #fitness  #muscle  #strength  #alteregofitness  #ambassador  #upgradeyourworkout  #embraceyouralterego  #1stphorm  #project -1 #iam1stphorm  #legionnaire  #legionofboom  #duespaid  #fitpham  #bodybuilding  #gymlife  #swole  #rawfootage  #noedits  #happyhumpday  #whoneedsaspotter 
The change comes from within before you can see the change pouring outward 🤓
#transformationtuesday
This may not be a lot of weight, but this is a test of whether i have the mental strength to push myself even when starting over is the only option.🙏 .
.#stayhumblestayhungry #iam1stphorm #noquittershere
First time competitors this post is for you all 👉🏻 Do not blindly lock yourself into a show date. I say this to even experienced competitors but with those who are totally new or still novice, it’s especially important.
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Prepping for a physique competition is generally a lot longer and a lot harder than people imagine. Don’t lock yourself into a show date too early when you have no idea how long you need to prep, how your body will respond or roughly what weight you will be at on stage. All these things can change each and every prep, but change a lot more when you’re just starting out.
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Have to give @teamlocofit client @bree_z_fit all the credit here for being flexible with her show date but still locked in mentally to getting that work done!!! Now that we’re closer, we’ve made the decision and are about 5 weeks out. Hollaaaaa!
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Because we’ve taken our time and not done a show before she was ready, Bree will absolutely rock her first time on stage this season!!! 😊👏🏻💃🏻
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#LoCoFit #teamlocofit #1stphorm #redefinehealthy
First time competitors this post is for you all 👉🏻 Do not blindly lock yourself into a show date. I say this to even experienced competitors but with those who are totally new or still novice, it’s especially important. . Prepping for a physique competition is generally a lot longer and a lot harder than people imagine. Don’t lock yourself into a show date too early when you have no idea how long you need to prep, how your body will respond or roughly what weight you will be at on stage. All these things can change each and every prep, but change a lot more when you’re just starting out. . Have to give @teamlocofit client @bree_z_fit all the credit here for being flexible with her show date but still locked in mentally to getting that work done!!! Now that we’re closer, we’ve made the decision and are about 5 weeks out. Hollaaaaa! . Because we’ve taken our time and not done a show before she was ready, Bree will absolutely rock her first time on stage this season!!! 😊👏🏻💃🏻 . #LoCoFit  #teamlocofit  #1stphorm  #redefinehealthy 
Click the link in bio to get yours today and FREE SHIPPING!!!! 👊🏻 #iam1stphorm #legionofboom #neversettle #fitnation
One of my favorite things to do is mobility flows 🌊
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I like to move and feel the restrictions and work with those. I have found this helps immensely with my stiffness that I tend to get in my low back and hips!
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I truly believe movement can be a form of medicine!
#teamschmidtfit #21daygutcheck #getyourbuttingearchallenge
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#mytransphormationstartstoday #mytransphormation #mobilitytraining #mobilitywod #mobility #neversettle #legionofboom #chiropractor #chiropractic #doctor #doctors #functionalmedicine #chirostudent #palmerchiropractic #weightlossjourney #weightloss #fatlossjourney #holistichealth #healthyliving #healthylife #iam1stphorm #1stphorm
One of my favorite things to do is mobility flows 🌊 ⠀⠀⠀⠀⠀⠀⠀⠀ I like to move and feel the restrictions and work with those. I have found this helps immensely with my stiffness that I tend to get in my low back and hips! ⠀⠀⠀⠀⠀⠀⠀⠀ I truly believe movement can be a form of medicine! #teamschmidtfit  #21daygutcheck  #getyourbuttingearchallenge  ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #mytransphormationstartstoday  #mytransphormation  #mobilitytraining  #mobilitywod  #mobility  #neversettle  #legionofboom  #chiropractor  #chiropractic  #doctor  #doctors  #functionalmedicine  #chirostudent  #palmerchiropractic  #weightlossjourney  #weightloss  #fatlossjourney  #holistichealth  #healthyliving  #healthylife  #iam1stphorm  #1stphorm 
I'm 58 and I just got an A in the summer semester to fix the F from 40 years ago when I flaked out. -
Well, you can't really fix the F's on your transcript right? But you get what I mean by "fixing" right? It's in your mindset.
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It is #empowerment big time.
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A speech class. 95% of the population is terrified by public speaking, it's nothing new.
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We all tend to think we "can't" do something... until we CAN.
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I'm not any less terrified. But I have some tools in my tool chest now.
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I'm still a big dork, and I still talk too fast and say too many ummms, and don't look around the audience enough, and get so nervous that I forget what I wanted to say unless I look at my note cards.
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But it's okay. We keep rolling with the punches.
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We need a little stress every day, like the plants that need to wind to keep them strong.
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It's part of what keeps us alive.
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Rolling with the punches.
Meeting a milestone like this A, but then moving on to the next one instead of sitting like a bump on a log. -
The fall semester starts next week!
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Who's rolling with me? Who knows what I'm talking about?
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Let's go!!!!
#letsdothis
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#50plusandfabulous
#warrior
#loveandlight
#fitatfifty 
#countrygirl 
#mountainbabe 
#WORKHARD 
#TRAINHARD 
#kindnessrocks
#nibblesfitness
#progress
#challengeoftheday 
#wedothework 
#getstrong
#getfit 
#win
#winning 
#100to0
#duespaid
#iam1stphorm
#focus
#besomebody
#bebrave
#anxiety
I'm 58 and I just got an A in the summer semester to fix the F from 40 years ago when I flaked out. - Well, you can't really fix the F's on your transcript right? But you get what I mean by "fixing" right? It's in your mindset. - It is #empowerment  big time. - A speech class. 95% of the population is terrified by public speaking, it's nothing new. - We all tend to think we "can't" do something... until we CAN. - I'm not any less terrified. But I have some tools in my tool chest now. - I'm still a big dork, and I still talk too fast and say too many ummms, and don't look around the audience enough, and get so nervous that I forget what I wanted to say unless I look at my note cards. - But it's okay. We keep rolling with the punches. - We need a little stress every day, like the plants that need to wind to keep them strong. - It's part of what keeps us alive. - Rolling with the punches. Meeting a milestone like this A, but then moving on to the next one instead of sitting like a bump on a log. - The fall semester starts next week! - Who's rolling with me? Who knows what I'm talking about? - Let's go!!!! #letsdothis  . . . . . . . . . . . . . . . . #50plusandfabulous  #warrior  #loveandlight  #fitatfifty  #countrygirl  #mountainbabe  #WORKHARD  #TRAINHARD  #kindnessrocks  #nibblesfitness  #progress  #challengeoftheday  #wedothework  #getstrong  #getfit  #win  #winning  #100to0  #duespaid  #iam1stphorm  #focus  #besomebody  #bebrave  #anxiety 
I'm a grower....not a shower 🙈..
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I’m helping more clients each week and a common question I get is why we need protein..
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It’s not as complicated as you think though 🤔 ..
-Build
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What’s great with @1stphorm #level1 is these tasty 😋 Meal Replacement shakes can also be used in recipes for whipping up some delicious treats!!
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To understand more about why protein is an important part of your macro needs DM me @pcos_fit_chick ..
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#iam1stphorm #protein #macros
I'm a grower....not a shower 🙈.. • I’m helping more clients each week and a common question I get is why we need protein.. • It’s not as complicated as you think though 🤔 .. -Build -Maintain -Recover • What’s great with @1stphorm #level1  is these tasty 😋 Meal Replacement shakes can also be used in recipes for whipping up some delicious treats!! • To understand more about why protein is an important part of your macro needs DM me @pcos_fit_chick .. . . . . #iam1stphorm  #protein  #macros 
I am such an emotional person and today is one of those days where I am overly emotional and happy to say I am celebrating 7 years at BAYADA Home Health Care.
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It has been a journey and I have grown from a girl to a woman in the 7 years I have been here. This company has impacted me more than I could ever describe.
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Compassion, excellence and reliability describes the BAYADA Way and when people ask what the BAYADA Way is, I always answer with “it is who you are as a person: reliable, compassionate and excellent in everything you do.” BAYADA has brought out the best in me and it is a company I am so proud to be a part of. .
I have moved from our information services department to our project management office and I cannot wait to see what the future holds in the world of health and wellness. The welcoming of innovative ideas is respected highly here and for that I continue grow in my career.
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Onward and upward, I am truly grateful for all BAYADA has given me.
I am such an emotional person and today is one of those days where I am overly emotional and happy to say I am celebrating 7 years at BAYADA Home Health Care. . It has been a journey and I have grown from a girl to a woman in the 7 years I have been here. This company has impacted me more than I could ever describe. . Compassion, excellence and reliability describes the BAYADA Way and when people ask what the BAYADA Way is, I always answer with “it is who you are as a person: reliable, compassionate and excellent in everything you do.” BAYADA has brought out the best in me and it is a company I am so proud to be a part of. . I have moved from our information services department to our project management office and I cannot wait to see what the future holds in the world of health and wellness. The welcoming of innovative ideas is respected highly here and for that I continue grow in my career. . Onward and upward, I am truly grateful for all BAYADA has given me.
Recognizing your own true greatness doesn't mean you are cocky or self- absorbed.
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We all have started off somewhere...for others it may had been the darkest moment of your life.
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But...without self love...or acknowledging how far you have come...you can't see how much further you can go.
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It took myself a while to understand this..just because of all I have been thru in the past...now currently...the sky is the limit..and the words stop, i tried, or I can't are no longer in my vocabulary.
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Love yourself...push yourself past limitations!
INSPIRE MOTIVATE DOMINATE REPEAT
#iam1stphorm #duespaid #igetresults #personaltrainer #onlinecoach #dragonhybrid #evolution #armyvet #inked #ptsdrecovery #rockhill #athlete #fitspo #charlotte #fortbragg #fayetteville #northcarolina #southcarolina
Recognizing your own true greatness doesn't mean you are cocky or self- absorbed. _ We all have started off somewhere...for others it may had been the darkest moment of your life. _ But...without self love...or acknowledging how far you have come...you can't see how much further you can go. _ It took myself a while to understand this..just because of all I have been thru in the past...now currently...the sky is the limit..and the words stop, i tried, or I can't are no longer in my vocabulary. _ Love yourself...push yourself past limitations! INSPIRE MOTIVATE DOMINATE REPEAT #iam1stphorm  #duespaid  #igetresults  #personaltrainer  #onlinecoach  #dragonhybrid  #evolution  #armyvet  #inked  #ptsdrecovery  #rockhill  #athlete  #fitspo  #charlotte  #fortbragg  #fayetteville  #northcarolina  #southcarolina 
Up early getting this workout in.
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If you know me, you know I hate waking up early. BUT working out before work has given me a lot more energy throughout the day and I love being able to come straight home and enjoy my evening!
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Now off to school to do some planning. I can’t believe we start back next week. 😩

#iam1stphorm#gym#gymselfie#planetfitness#6amworkout#earlymorningworkout#legionnaire#legionofboom#fitness#fitnessmotivation#chicksthatlift#chickswithtattoos#shoulders#boulders#bouldershoulders
Up early getting this workout in. . . . If you know me, you know I hate waking up early. BUT working out before work has given me a lot more energy throughout the day and I love being able to come straight home and enjoy my evening! . . . Now off to school to do some planning. I can’t believe we start back next week. 😩 #iam1stphorm #gym #gymselfie #planetfitness #6amworkout #earlymorningworkout #legionnaire #legionofboom #fitness #fitnessmotivation #chicksthatlift #chickswithtattoos #shoulders #boulders #bouldershoulders 
I run on Coffee, Music, Sarcasm and Red Lipstick...
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#imcomingforeverythingtheysaidicouldnthave #redlips #butfirstcoffee #wednesdayvibes #worlddomination #iam1stphorm #love #music
I’m in an accelerated Nursing Program and I love EDUCATION!!! I love it SO much that I became a Peer Tutor for the Science and Nursing courses at #ChamberlainUniversity so I can HELP my colleagues succeed. #nurselife 💁🏼‍♀️
➕“Knowledge is Power!”... am I right ? 🙃

A couple days ago I posted my lifestyle changes and “Becoming Educated”... and now I get to help YOU succeed in your goals too! 🤗... consider these FREE tutoring sessions 🤓

Today’s Lesson 👩🏼‍🏫: Greens+Probiotics 
Flu season is right around the corner and for years, I’ve bought hundreds of OTC meds to suppress... “the bug” 🙅🏼‍♀️🤢! What I didn’t know before was that I could have PREVENTED wasting hundreds of dollars and feeling like shit IF I started taking high-quality Probiotics and Greens to boost my immune system. 
BUT ☝🏻not all Concoctions are created equal •❌ ! 
When you consider choosing these products, notice the difference in: ❗️CFUs (anything >1Billion is unnecessary and are not guaranteed that amount through the expiration date-> so you actually have no idea what you’re ingesting. Shoot for 1Billion CFUs from a high quality product with efficacious dosing)
❗️Manufacturing (Find one made in Low Temperatures so it doesn’t denature the enzymes required for healthy gut action) ❗️Ingredients (Find one with Fruits and Veggies to improve your immunity and reduce risk of Leaky Gut)
❗️Blood Glucose Regulation (This helps reduce Carb Cravings... pffft who doesn’t want that ❕❔❔❕)
❗️Taste (find one that doesn’t taste like shit, so you’ll be more inclined to take it everyday) 🆗, I went ahead and I did the homework for you and found ALL-In-ONE with all of these characteristics 👌🏼:
OPTI-GREENS 50 ✅💚🌱
❤️ The benefits are endless with this tub o’ gold 🎉
Click the link in my bio for 🆓 shipping! Link will be up for the next 24 hours.

If you have any questions or looking for suggestions on improving your lifestyle, don’t hesitate to message me. 
#iam1stphorm #1stphorm #knowledge
I’m in an accelerated Nursing Program and I love EDUCATION!!! I love it SO much that I became a Peer Tutor for the Science and Nursing courses at #ChamberlainUniversity  so I can HELP my colleagues succeed. #nurselife  💁🏼‍♀️ ➕“Knowledge is Power!”... am I right ? 🙃 A couple days ago I posted my lifestyle changes and “Becoming Educated”... and now I get to help YOU succeed in your goals too! 🤗... consider these FREE tutoring sessions 🤓 Today’s Lesson 👩🏼‍🏫: Greens+Probiotics Flu season is right around the corner and for years, I’ve bought hundreds of OTC meds to suppress... “the bug” 🙅🏼‍♀️🤢! What I didn’t know before was that I could have PREVENTED wasting hundreds of dollars and feeling like shit IF I started taking high-quality Probiotics and Greens to boost my immune system. BUT ☝🏻not all Concoctions are created equal •❌ ! When you consider choosing these products, notice the difference in: ❗️CFUs (anything >1Billion is unnecessary and are not guaranteed that amount through the expiration date-> so you actually have no idea what you’re ingesting. Shoot for 1Billion CFUs from a high quality product with efficacious dosing) ❗️Manufacturing (Find one made in Low Temperatures so it doesn’t denature the enzymes required for healthy gut action) ❗️Ingredients (Find one with Fruits and Veggies to improve your immunity and reduce risk of Leaky Gut) ❗️Blood Glucose Regulation (This helps reduce Carb Cravings... pffft who doesn’t want that ❕❔❔❕) ❗️Taste (find one that doesn’t taste like shit, so you’ll be more inclined to take it everyday) 🆗, I went ahead and I did the homework for you and found ALL-In-ONE with all of these characteristics 👌🏼: OPTI-GREENS 50 ✅💚🌱 ❤️ The benefits are endless with this tub o’ gold 🎉 Click the link in my bio for 🆓 shipping! Link will be up for the next 24 hours. If you have any questions or looking for suggestions on improving your lifestyle, don’t hesitate to message me. #iam1stphorm  #1stphorm  #knowledge 
It’s pretty simple.....
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Surround yourself with people that push you to be a better version of you. -
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#DOMINATE #CONFLICT #HUSTLER #IAM1STPHORM #NEVERSETTLE #LegionOfBoom #WeDoTheWork #Phamily #ConflictCreatesYou #FITNESS #CONQUERYOURCONFLICTS #IWill #Fitness #HealthIsWealth #100to0
When you gotta hold in a fart during your reps 💨💨
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For real though lol, I wanted to talk about accountability here. Personally, I don't think that anyone should go on this journey alone, having a support system around you makes it a much more enjoyable experience! 👍These people should encourage you to hit your goals, but also be there to push you to go outside your comfort zone. -
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It doesn't have to just be people though! Having a log is another great method that I use myself. An app like My Fitness Pal to track food really keeps us accountable with what we eat, since we have to physically enter it in and we'll see how on track we are. There's also logging in a  notebook for workouts. If we wrote we would do 4 sets and do 3, we can't really write down we did 4 in good conscience, right? 🤔
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Hell, even something like the shirt I'm wearing can help. (I really just wanted an excuse to post about my new shirt lol, sue me.) If I'm not putting in the work and paying my dues, is it right for me to walk around saying I do?
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Now being held accountable isn't meant to make us feel bad, but to keep us on track. Check ins with others like a coach or someone close to you is something I've found that really helps me self reflect and ask if I've actually put in the work.
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So, what do you guys do? I'd love to hear other ideas! And if you need an accountability buddy I'd love to help. Have a great 🐪 day!
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#accountability #1stphorm #motivation #duespaid
When you gotta hold in a fart during your reps 💨💨 - - For real though lol, I wanted to talk about accountability here. Personally, I don't think that anyone should go on this journey alone, having a support system around you makes it a much more enjoyable experience! 👍These people should encourage you to hit your goals, but also be there to push you to go outside your comfort zone. - - It doesn't have to just be people though! Having a log is another great method that I use myself. An app like My Fitness Pal to track food really keeps us accountable with what we eat, since we have to physically enter it in and we'll see how on track we are. There's also logging in a notebook for workouts. If we wrote we would do 4 sets and do 3, we can't really write down we did 4 in good conscience, right? 🤔 - - Hell, even something like the shirt I'm wearing can help. (I really just wanted an excuse to post about my new shirt lol, sue me.) If I'm not putting in the work and paying my dues, is it right for me to walk around saying I do? - - Now being held accountable isn't meant to make us feel bad, but to keep us on track. Check ins with others like a coach or someone close to you is something I've found that really helps me self reflect and ask if I've actually put in the work. - - So, what do you guys do? I'd love to hear other ideas! And if you need an accountability buddy I'd love to help. Have a great 🐪 day! - - #accountability  #1stphorm  #motivation  #duespaid 
There’s a reason they say you need to have heart when you run: there’s a hill during my loop that can make or break you. It takes your heart out, chews it up, and the only way you get it back is if you make it to the top of hill and keep going. 
1. If I make it halfway, I make myself go back to the bottom and run to the top and keep going. This teaches my body to push no matter what wall I hit. 
2. When I’m getting close to my last mile, I always push until I can’t breathe. I see how fast I can and I don’t look at my watch until I hear the beep from my watch. 
3. This teaches me to push through the finish line no matter what I have left in the tank. 
It’s my heart that keeps me going, my body always tells me to quit miles before. Never give up!
There’s a reason they say you need to have heart when you run: there’s a hill during my loop that can make or break you. It takes your heart out, chews it up, and the only way you get it back is if you make it to the top of hill and keep going. 1. If I make it halfway, I make myself go back to the bottom and run to the top and keep going. This teaches my body to push no matter what wall I hit. 2. When I’m getting close to my last mile, I always push until I can’t breathe. I see how fast I can and I don’t look at my watch until I hear the beep from my watch. 3. This teaches me to push through the finish line no matter what I have left in the tank. It’s my heart that keeps me going, my body always tells me to quit miles before. Never give up!
Great Chest Workout this morning using @fitbodapp and @1stphorm  supplements!! Looking for a great supplement company?? Click below for free shipping, amazing products & an awesome company!!
Great Chest Workout this morning using @fitbodapp and @1stphorm supplements!! Looking for a great supplement company?? Click below for free shipping, amazing products & an awesome company!!
Why go easy when you can go hard. Anything worth doing won’t be easy and anything easy isn’t worth doing. People will hate, doubt, destroy, back stab, and tear down but you don’t have to fall into the majority. Yes I know it takes a team to succeed in anything you do but you must also remember that caskets don’t have bunk beds and some people are lone wolves and that’s how we work best. Get tunnel fucking vision on what you want and do the work to get what you want. GET FOCUSED AND STAY FOCUSED. It’s the hardest thing you’ll ever do with all these distractions till it becomes your life.
Why go easy when you can go hard. Anything worth doing won’t be easy and anything easy isn’t worth doing. People will hate, doubt, destroy, back stab, and tear down but you don’t have to fall into the majority. Yes I know it takes a team to succeed in anything you do but you must also remember that caskets don’t have bunk beds and some people are lone wolves and that’s how we work best. Get tunnel fucking vision on what you want and do the work to get what you want. GET FOCUSED AND STAY FOCUSED. It’s the hardest thing you’ll ever do with all these distractions till it becomes your life.
I didn’t come this far only to get this far. Nobody is chasing average. Nobody is chasing good. Everyone is chasing greatness. In order to catch it, you must be come obsessed with it. Trust the process, Love the process, become obsessed with the process. Greatness is upon you!!! Go get it👊🏻
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#success #motivation #obsessed #chasinggreatness #trusttheprocess #mindset #betheone #becomethelion #neverquit #greatnessisuponyou #nycelife #heartandhustle #iam1stphorm #takecontrol #ignitethedream #neversettle #haveanyceday
I didn’t come this far only to get this far. Nobody is chasing average. Nobody is chasing good. Everyone is chasing greatness. In order to catch it, you must be come obsessed with it. Trust the process, Love the process, become obsessed with the process. Greatness is upon you!!! Go get it👊🏻 . #success  #motivation  #obsessed  #chasinggreatness  #trusttheprocess  #mindset  #betheone  #becomethelion  #neverquit  #greatnessisuponyou  #nycelife  #heartandhustle  #iam1stphorm  #takecontrol  #ignitethedream  #neversettle  #haveanyceday 
400# squat.  5 sets of 3.
Another comparison of set 1 and set 2.  This is my 8th training block for my own plan that I’ve been working on.
400# squat. 5 sets of 3. Another comparison of set 1 and set 2. This is my 8th training block for my own plan that I’ve been working on.
Instead of making excuses, build a routine.
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Excuses are exactly that, EXCUSES.  And then we have, “Oh that person has all the time in the word to workout and that’s why they look like that”. Stop comparing, stop complaining and stop making excuses.  Let’s build a routine that lasts.  Below are 5 easy steps on how to build a routine.  Notice that there aren’t any steps that include excuses. .
How to build a routine:
1.  Tell yourself to do “it”(in this case, get in the gym)
2.  Do it.  Make the time in your schedule(that may mean wake up early, so set several alarms) and GO.
3.  Repeat step 1
4.  Repeat step 2
5.  Repeat step 3
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You are welcome :)
Love, peace, and calories.
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#fit #fitfam #quads #iifym #macros 
#fitnessinyourmouth  #32804 #gainz  #to #liftaddict #32789 #thecollegeparkpersonaltrainer #teamlift #nodaysoff #32804life #livefit #teamnodaysoff #liftmas #liftallthethings #thecollegeparkgym #collegeparkgym #srs #fitin32804 #mirin #orlando #liftinorlando #liftincollegepark #collegeparkfl #iam1stphorm
The Weight House - College Park 
24 hour gym / Orlando, Fl
Instead of making excuses, build a routine. . Excuses are exactly that, EXCUSES. And then we have, “Oh that person has all the time in the word to workout and that’s why they look like that”. Stop comparing, stop complaining and stop making excuses. Let’s build a routine that lasts. Below are 5 easy steps on how to build a routine. Notice that there aren’t any steps that include excuses. . How to build a routine: 1. Tell yourself to do “it”(in this case, get in the gym) 2. Do it. Make the time in your schedule(that may mean wake up early, so set several alarms) and GO. 3. Repeat step 1 4. Repeat step 2 5. Repeat step 3 . You are welcome :) Love, peace, and calories. 💪🏼 💪🏼 💪🏼 💪🏼 💪🏼 💪🏼 💪🏼 💪🏼 💪🏼 #fit  #fitfam  #quads  #iifym  #macros  #fitnessinyourmouth  #32804  #gainz  #to  #liftaddict  #32789  #thecollegeparkpersonaltrainer  #teamlift  #nodaysoff  #32804life  #livefit  #teamnodaysoff  #liftmas  #liftallthethings  #thecollegeparkgym  #collegeparkgym  #srs  #fitin32804  #mirin  #orlando  #liftinorlando  #liftincollegepark  #collegeparkfl  #iam1stphorm  The Weight House - College Park 24 hour gym / Orlando, Fl
Workout Wednesday from SENS Fitness!
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We’re reaching our peak for upcoming Ironman 70.3 Maine and are dialing in our run. We’ve been progressing nicely over the last 16 weeks and are hitting our stride (pun intended 😉) 10 day’s out from the race.
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Here’s what we did today to cap off our peak training phase
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😋 1 mile warm up
😯 1/4 mile at race pace
😀 5 minutes dynamic stretching
😵 5x 1:45 above race pace/3:00 easy walk/jog
😁 1/2 mile cool down
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Less than an hour and you’ve got a fat blasting cardio workout, plus you’ve built up some capacity in your lungs to push longer and harder come race day.
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If you’re looking for more workouts to help you burn fat, whether they be in the pool, on the bike, on the track, or in the gym we’ve got you! Drop us a comment or send us an email support@sensfitness.com
Workout Wednesday from SENS Fitness! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We’re reaching our peak for upcoming Ironman 70.3 Maine and are dialing in our run. We’ve been progressing nicely over the last 16 weeks and are hitting our stride (pun intended 😉) 10 day’s out from the race. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s what we did today to cap off our peak training phase ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😋 1 mile warm up 😯 1/4 mile at race pace 😀 5 minutes dynamic stretching 😵 5x 1:45 above race pace/3:00 easy walk/jog 😁 1/2 mile cool down ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Less than an hour and you’ve got a fat blasting cardio workout, plus you’ve built up some capacity in your lungs to push longer and harder come race day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re looking for more workouts to help you burn fat, whether they be in the pool, on the bike, on the track, or in the gym we’ve got you! Drop us a comment or send us an email support@sensfitness.com
NEW PERSONAL RECORD!!
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Guys, I am so pumped!
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Yesterday I CRUSHED my 10K time by 12 minutes compared to the first one I ever ran on June 9th!
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And not only that I ran a little bit further than that (the furthest I’ve ever ran) and still ran it faster than my first ever 10K time! 🙌🏼
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This Summer, I committed to running a half marathon in October and I’ve been really scared of the thought of it! BUT I’m the one that always says: Don’t be afraid to fail be afraid not to try!
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8 weeks ago I started working a plan and I’m so happy to say I haven’t skipped a single day of it so far!
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I realize this time my not seem super impressive to a lot of people BUT it is for me!
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I’ve never considered myself “a runner” but I’m giving it 110% every day to make sure I’m ready to go on October 29th!
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Make a plan. Stick to it. There’s nothing to it but to do it!
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Nothing like a PR to get those motivation vibes high!
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✌🏼💖💪🏼
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#HalfmarathonTraining #iam1stphorm #duespaid #nikerunclub #nikerunning #justdoit #transphormation #10k #hypothyroidism #postconcussionsyndrome #loveyourbody #100to0 #1stphorm
NEW PERSONAL RECORD!! . . Guys, I am so pumped! . . Yesterday I CRUSHED my 10K time by 12 minutes compared to the first one I ever ran on June 9th! . . And not only that I ran a little bit further than that (the furthest I’ve ever ran) and still ran it faster than my first ever 10K time! 🙌🏼 . . This Summer, I committed to running a half marathon in October and I’ve been really scared of the thought of it! BUT I’m the one that always says: Don’t be afraid to fail be afraid not to try! . . 8 weeks ago I started working a plan and I’m so happy to say I haven’t skipped a single day of it so far! . . I realize this time my not seem super impressive to a lot of people BUT it is for me! . . I’ve never considered myself “a runner” but I’m giving it 110% every day to make sure I’m ready to go on October 29th! . . Make a plan. Stick to it. There’s nothing to it but to do it! . . Nothing like a PR to get those motivation vibes high! . . ✌🏼💖💪🏼 . . #HalfmarathonTraining  #iam1stphorm  #duespaid  #nikerunclub  #nikerunning  #justdoit  #transphormation  #10k  #hypothyroidism  #postconcussionsyndrome  #loveyourbody  #100to0  #1stphorm 
While adjusting to a new schedule I find myself having nights when going to the gym is the last thing I want to do.
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But I know if I don’t do the work that needs to be done I won’t get the results I want.
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Keep putting one foot in front of the other and you’ll get there.
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#iam1stphorm #legionofboom #nerdswholift #booksandbarbells #neversettle #makeaway #dothework #earnit #workforit #upliftandliftheavy #traindirty #youvsyou #weightloss #weightlifting #onemorerep #livefit #noexcusesjustresults #ink #girlswholift #macros #earnit
While adjusting to a new schedule I find myself having nights when going to the gym is the last thing I want to do. . But I know if I don’t do the work that needs to be done I won’t get the results I want. . Keep putting one foot in front of the other and you’ll get there. . . . . . . . . . . . . . . #iam1stphorm  #legionofboom  #nerdswholift  #booksandbarbells  #neversettle  #makeaway  #dothework  #earnit  #workforit  #upliftandliftheavy  #traindirty  #youvsyou  #weightloss  #weightlifting  #onemorerep  #livefit  #noexcusesjustresults  #ink  #girlswholift  #macros  #earnit 
Nuova collezione 👗👗adesso disponibile☀️ 😘 
Affrettatevi 😍😍
Solo @essestore_abbigliamento 
Per info contattate in direct 😍😍😍😍🛍🛍🛍🛍
. #slownia #trening #dieta #motywacja #inspiracja #redukcja #szczęście #święta #christmas #chrismastime #polishgirl #run #running #iam1stphorm #teamjebson #upperbodyworkout #npc #liftingheavy #weightliftinggirls #fitnessgirl #bodygoals #bikinibeast #healtylifestyle #celestialbodiez #dedication #loveworkingout #skullcrushers #physique #bootygoals #helpingothers
Nuova collezione 👗👗adesso disponibile☀️ 😘 Affrettatevi 😍😍 Solo @essestore_abbigliamento Per info contattate in direct 😍😍😍😍🛍🛍🛍🛍 . #slownia  #trening  #dieta  #motywacja  #inspiracja  #redukcja  #szczęście  #święta  #christmas  #chrismastime  #polishgirl  #run  #running  #iam1stphorm  #teamjebson  #upperbodyworkout  #npc  #liftingheavy  #weightliftinggirls  #fitnessgirl  #bodygoals  #bikinibeast  #healtylifestyle  #celestialbodiez  #dedication  #loveworkingout  #skullcrushers  #physique  #bootygoals  #helpingothers 
Nuova collezione 👗👗adesso disponibile☀️ 😘 abito disponibile ☀️
Affrettatevi 😍😍
Solo @essestore_abbigliamento 
Per info contattate in direct 😍😍😍😍🛍🛍🛍🛍
. #slownia #trening #dieta #motywacja #inspiracja #redukcja #szczęście #święta #christmas #chrismastime #polishgirl #run #running #iam1stphorm #teamjebson #upperbodyworkout #npc #liftingheavy #weightliftinggirls #fitnessgirl #bodygoals #bikinibeast #healtylifestyle #celestialbodiez #dedication #loveworkingout #skullcrushers #physique #bootygoals #helpingothers
Nuova collezione 👗👗adesso disponibile☀️ 😘 abito disponibile ☀️ Affrettatevi 😍😍 Solo @essestore_abbigliamento Per info contattate in direct 😍😍😍😍🛍🛍🛍🛍 . #slownia  #trening  #dieta  #motywacja  #inspiracja  #redukcja  #szczęście  #święta  #christmas  #chrismastime  #polishgirl  #run  #running  #iam1stphorm  #teamjebson  #upperbodyworkout  #npc  #liftingheavy  #weightliftinggirls  #fitnessgirl  #bodygoals  #bikinibeast  #healtylifestyle  #celestialbodiez  #dedication  #loveworkingout  #skullcrushers  #physique  #bootygoals  #helpingothers 
Nuova collezione 👗👗adesso disponibile☀️ 😘 gonna disponibile ☀️
Affrettatevi 😍😍
Solo @essestore_abbigliamento 
Per info contattate in direct 😍😍😍😍🛍🛍🛍🛍
. #slownia #trening #dieta #motywacja #inspiracja #redukcja #szczęście #święta #christmas #chrismastime #polishgirl #run #running #iam1stphorm #teamjebson #upperbodyworkout #npc #liftingheavy #weightliftinggirls #fitnessgirl #bodygoals #bikinibeast #healtylifestyle #celestialbodiez #dedication #loveworkingout #skullcrushers #physique #bootygoals #helpingothers
Nuova collezione 👗👗adesso disponibile☀️ 😘 gonna disponibile ☀️ Affrettatevi 😍😍 Solo @essestore_abbigliamento Per info contattate in direct 😍😍😍😍🛍🛍🛍🛍 . #slownia  #trening  #dieta  #motywacja  #inspiracja  #redukcja  #szczęście  #święta  #christmas  #chrismastime  #polishgirl  #run  #running  #iam1stphorm  #teamjebson  #upperbodyworkout  #npc  #liftingheavy  #weightliftinggirls  #fitnessgirl  #bodygoals  #bikinibeast  #healtylifestyle  #celestialbodiez  #dedication  #loveworkingout  #skullcrushers  #physique  #bootygoals  #helpingothers 
T- 5 hours and we will be on the beach 🏝 this is a much needed vacation and time away for us! Let the birthday celebration begin.
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#ipepro #ipefigurepro #iam1stphorm #1stphorm #neversettle #fitness #fitfam #girlswholift #workout #workoutmotivation #figurecompetitor #fitfemale #joinme #cleaneating #eatclean #nanbf #nanbffigure #progress #gymspiration #fitnessmotivation #fitnessjourney #girlswithmuscle #strongnotskinny #trusttheprocess
Life is 100% what you make it. You can choose to have a good day, or you can choose to have a bad one.
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Your attitude, your emotions, and your feelings are all 100% up to you!! -
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If you don’t like something, change it!
If you don’t wanna do something, don’t!
If you want to move, move!!
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You are free to decide at any moment if you want to change a single thing in your life. -
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So go live your life in the best way possible and do exactly what it is you want to do with it! ✨
Life is 100% what you make it. You can choose to have a good day, or you can choose to have a bad one. - - Your attitude, your emotions, and your feelings are all 100% up to you!! - - If you don’t like something, change it! If you don’t wanna do something, don’t! If you want to move, move!! - - You are free to decide at any moment if you want to change a single thing in your life. - - So go live your life in the best way possible and do exactly what it is you want to do with it! ✨
Success doesn’t have a clock
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If it means staying up 15min later than you planned so you can finish going through those last few team member emails, send those last few messages or lay out your plan on attack for the next day
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You do what it takes, if you really want what you say you do atleast
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Yesterday I got home about 530pm
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Didn’t turn the TV on
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Went over multiple #teamrowan1p member questionnaires
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Signed up two new members
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Did a few trainings on nutrition & supplementation
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Ate 3 meals
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Made no excuses
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Set my alarm so I can get back on the same grind I finished with
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My success will be earned
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#earnednotgiven #grind #leadfromthefront #bettereveryday #neversettle #noexcuses #iam1stphorm #mytransformation #mytransphormation
Success doesn’t have a clock . If it means staying up 15min later than you planned so you can finish going through those last few team member emails, send those last few messages or lay out your plan on attack for the next day . You do what it takes, if you really want what you say you do atleast . Yesterday I got home about 530pm . Didn’t turn the TV on . Went over multiple #teamrowan1p  member questionnaires . Signed up two new members . Did a few trainings on nutrition & supplementation . Ate 3 meals . Made no excuses . Set my alarm so I can get back on the same grind I finished with . My success will be earned . . . #earnednotgiven  #grind  #leadfromthefront  #bettereveryday  #neversettle  #noexcuses  #iam1stphorm  #mytransformation  #mytransphormation 
Kids soccer game tonight means it’s gonna be a very long day.  On days like this it’s imperative to have a plan, both for your nutrition and your lift.  I know what I’m going to eat and when as well as when I’m gonna lift and do my #30forthekids.  Meal replacement shakes like Level 1 from @1stphorm are key on these busy days.  I don’t enjoy lifting at 630 am nor do I “feel” like it.  But you’ve got to have the discipline to do it no matter how you “feel” about it. 
How do you stay on track??? #fit #fitness #fitnessambassador #fitnessmodel #fitnessmotivation #fitnessjourney #fitfam #fitdad #fitspo #fitstagram #iam1stphorm #duespaid #legionofboom #neversettle #gainmuscle #getlean #workout #workoutmotivation #mensphysique #mensphysiquenatural #getbig 
1stphorm.com/atfit
Kids soccer game tonight means it’s gonna be a very long day. On days like this it’s imperative to have a plan, both for your nutrition and your lift. I know what I’m going to eat and when as well as when I’m gonna lift and do my #30forthekids . Meal replacement shakes like Level 1 from @1stphorm are key on these busy days. I don’t enjoy lifting at 630 am nor do I “feel” like it. But you’ve got to have the discipline to do it no matter how you “feel” about it. How do you stay on track??? #fit  #fitness  #fitnessambassador  #fitnessmodel  #fitnessmotivation  #fitnessjourney  #fitfam  #fitdad  #fitspo  #fitstagram  #iam1stphorm  #duespaid  #legionofboom  #neversettle  #gainmuscle  #getlean  #workout  #workoutmotivation  #mensphysique  #mensphysiquenatural  #getbig  1stphorm.com/atfit
Ponytail up and ready to chase down my dreams like they are on the last train out of town 🏃🏼‍♀️
Ponytail up and ready to chase down my dreams like they are on the last train out of town 🏃🏼‍♀️
🐃 Hungry For More 🐃🔥 Let's work🔥....
🐃 Hungry For More 🐃🔥 Let's work🔥....
Trying to keep this smile going today, great workout this morning, really needed it however my heart is about to jump out of my chest bc bench hop overs scare the crap out of me even though I have no problem doing them. 😬  @spotlight.fitness 
Just need to get through today so I can spend the weekend at the beach celebrating the most awesome person @hardya2! 
#spotlightfitness #iam1stphorm #transphormation #fitstorybook #fitness #fitgirl #heartracing #totalbodyworkout
Back on the bike again today. I’m enjoying it so much that I might switch my routine to 3 days of interval training and 3 days on the bike every week. 
Day38 of my 2nd 8week transformation at @fissionfit with @thatfitguy3 •
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#fissionfittransformation #fissionfit #weightlossjourney #iam1stphorm
#WeightLoss #Nutrition #Fitness
#WeightLossStory #FitnessJourney 
#djlunchboxdetroit #thestruggleisreal
#djlife #djlife🎧 #housemusic #bigroomhouse #edm #edmmusic #basshouse #rockmusic #hiphopmusic #technomusic #music #fitradio #fitbit #cycling #mountainbike #intervaltraining #mytransphormationstartstoday #wednesday #wednesdayworkout
Back on the bike again today. I’m enjoying it so much that I might switch my routine to 3 days of interval training and 3 days on the bike every week. Day38 of my 2nd 8week transformation at @fissionfit with @thatfitguy3 • • • #fissionfittransformation  #fissionfit  #weightlossjourney  #iam1stphorm  #WeightLoss  #Nutrition  #Fitness  #WeightLossStory  #FitnessJourney  #djlunchboxdetroit  #thestruggleisreal  #djlife  #djlife 🎧 #housemusic  #bigroomhouse  #edm  #edmmusic  #basshouse  #rockmusic  #hiphopmusic  #technomusic  #music  #fitradio  #fitbit  #cycling  #mountainbike  #intervaltraining  #mytransphormationstartstoday  #wednesday  #wednesdayworkout 
Grow ya little bastards!😅
Legs.... my weakest muscle group and the hardest to make any gains on.
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But hey, it's not like I have a size deadline to meet lol, and I'll probably never be satisfied no matter how big they get soooooo, guess I'll just keep grinding away till something gives, and then probably grind some more😆
Grow ya little bastards!😅 Legs.... my weakest muscle group and the hardest to make any gains on. ▫️ But hey, it's not like I have a size deadline to meet lol, and I'll probably never be satisfied no matter how big they get soooooo, guess I'll just keep grinding away till something gives, and then probably grind some more😆
Good morning from TeamG to you and yours!
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Today is the day to do it! .
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Let’s work, let’s do something today that makes us better tomorrow!
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What are you going do?
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#iam1stphorm #fitspo #fitfam #riseandgrind #neversettle #dadbod #mombod #teamG #letswork #100to0 #usvsthem #bonnieandclyde #fitdad #fitmom #legionofboom #hardworkpaysoffs
When you have a killer leg day....and leg day rolls around again! Am I right!?!
😫🔥✌️
#itslegdayagain #hurtssogood #womenwholift #workhard #eatcleantraindirty #fitnesspoynters #iam1stphorm #neversettle #legionofboom
It’s growth. Or it’s comfort.  But it can’t be both...
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#zerogiven #keepgoing #instagood
Breakfast has always been my favorite meal! It’s just something about eating and being grateful after some good sleep. Happy #humpday to everyone out there!
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Take on the day like Goku would, eat a shit ton of good food, and train like you’re fighting for the world. And a lot of coffee and a relentless pursuit of winning helps too.
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#1stphorm #legionofboom #iam1stphorm #healthylifestyle #fitness
Breakfast has always been my favorite meal! It’s just something about eating and being grateful after some good sleep. Happy #humpday  to everyone out there! • Take on the day like Goku would, eat a shit ton of good food, and train like you’re fighting for the world. And a lot of coffee and a relentless pursuit of winning helps too. • #1stphorm  #legionofboom  #iam1stphorm  #healthylifestyle  #fitness 
Happy Wednesday! It’s Leg Day! Get Better Every Day! #motivation #lombardi #iam1stphorm
Stand out or stand down...
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Stand out because you live life with a purpose. Stand out because you're real...flawed. stand out because you embrace these things...celebrate these things (yes. Even the flaws). Share of yourself with others (yes. Even the flaws). .
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Stand out not because you make it look easy, but because you admit that it's hard. .
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#Iam1stphorm #1stphorm #transformation #transphormation #legionofboom #neversettle #discipline #dedication #fitness #fitover40 #health #100to0 #teamrowan1p #teamfuckthescale #homeworkouts #goals #doitanyway #weighinwednesday #mytransphormationstartstoday
Stand out or stand down... . . Stand out because you live life with a purpose. Stand out because you're real...flawed. stand out because you embrace these things...celebrate these things (yes. Even the flaws). Share of yourself with others (yes. Even the flaws). . . . Stand out not because you make it look easy, but because you admit that it's hard. . . #Iam1stphorm  #1stphorm  #transformation  #transphormation  #legionofboom  #neversettle  #discipline  #dedication  #fitness  #fitover40  #health  #100to0  #teamrowan1p  #teamfuckthescale  #homeworkouts  #goals  #doitanyway  #weighinwednesday  #mytransphormationstartstoday 
#Repost @1stphorm with @get_repost
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🚨NEW FLAVORS ALERT!!! We are excited to announce that both Rocket Pop Megawatt V2 and Tropical Breeze Phormula-1 are now available!
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Megawatt V2 is preworkout that provides a perfect balance of energy, focus, and pump. Our Phormula-1 is a 100% Hydrolyzed Whey Isolate protein designed to knock days off your recovery!
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Both flavors are perfect for those hot days! We only made a small first batch of both new flavors ... so these will go quick!
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Tap the link in my bio to SHOP NOW! #iam1stphorm
#Repost  @1stphorm with @get_repost ・・・ 🚨NEW FLAVORS ALERT!!! We are excited to announce that both Rocket Pop Megawatt V2 and Tropical Breeze Phormula-1 are now available! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Megawatt V2 is preworkout that provides a perfect balance of energy, focus, and pump. Our Phormula-1 is a 100% Hydrolyzed Whey Isolate protein designed to knock days off your recovery! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Both flavors are perfect for those hot days! We only made a small first batch of both new flavors ... so these will go quick! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tap the link in my bio to SHOP NOW! #iam1stphorm 
Today’s workout. Hard hitting all the reps but it’s good to switch up reps and weights so the body doesn’t get use to the stress 💪🏿 #1stphorm #iam1stphorm #duespaid
Today’s workout. Hard hitting all the reps but it’s good to switch up reps and weights so the body doesn’t get use to the stress 💪🏿 #1stphorm  #iam1stphorm  #duespaid 
Post workout harder than me.
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I dare you. -

Immediately after you train, you are presented with an opportunity to assist your body or ignore it. -

Think about it, if you’re training hard and doing your very best to become a better version of yourself when it comes down to health and fitness, should you give your body what it wants??
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When we train we do 2 things to our body. We make small tears to your muscle fibers and to do that we drain our body’s source of energy, glucose. -

Naturally we should refuel and recover immediately. -

How do we do this?
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Our body needs protein to begin the recovery process for our muscles to grow strong and we need to restore our glucose levels (carbs) to shuttle the protein throughout our body. -

Simply put..Protein helps our muscles grow and carbs are the glue which help the recovery process. Both will allow us to feel less sore later one, which ultimately allows us to perform better the next time we train. -

The first time I tried @1stphorm Phormula 1 and ignition I never turned back. This is HANDS DOWN the best tasting m protein I have EVER HAD! -

Sure it tastes great , and there are plenty amazing flavors to choose from, in regular, sugar feee and lactose free options, but the fact that the POST WORKOUT STACK digests immediately and faster than any protein I’ve ever had keeps me on my game for the next time I need to train. -

For 24 hours you can click the link in my profile to get free shipping on the POST WORKOUT STACK.
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Your won’t be disappointed. -

#iam1stphorm #willbfit
Post workout harder than me. - I dare you. - Immediately after you train, you are presented with an opportunity to assist your body or ignore it. - Think about it, if you’re training hard and doing your very best to become a better version of yourself when it comes down to health and fitness, should you give your body what it wants?? - When we train we do 2 things to our body. We make small tears to your muscle fibers and to do that we drain our body’s source of energy, glucose. - Naturally we should refuel and recover immediately. - How do we do this? - Our body needs protein to begin the recovery process for our muscles to grow strong and we need to restore our glucose levels (carbs) to shuttle the protein throughout our body. - Simply put..Protein helps our muscles grow and carbs are the glue which help the recovery process. Both will allow us to feel less sore later one, which ultimately allows us to perform better the next time we train. - The first time I tried @1stphorm Phormula 1 and ignition I never turned back. This is HANDS DOWN the best tasting m protein I have EVER HAD! - Sure it tastes great , and there are plenty amazing flavors to choose from, in regular, sugar feee and lactose free options, but the fact that the POST WORKOUT STACK digests immediately and faster than any protein I’ve ever had keeps me on my game for the next time I need to train. - For 24 hours you can click the link in my profile to get free shipping on the POST WORKOUT STACK. - Your won’t be disappointed. - #iam1stphorm  #willbfit 
Post workout breakfast ribeye? Yes please. 😬
Post workout breakfast ribeye? Yes please. 😬
MORNING MOTIVATION!!!!!!!!!
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Halfway through the week everyone.
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Goals you have are only achieved when you work on them.
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What did you do this week to take a step closer to making your goal a reality?
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What are you doing to make yourself better?
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Make the path to your goal a priority.
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#legacy #1stphorm #1stphorm4life #1stphormathletesearch #100to0 #iam1stphorm #legionofboom #neversettle #bethe1 #duespaid #jiujitsu #bjj #motivation #happy #hardwork #gym #goals #fit #fitness #dedication #passion #inspiration #training #exercise #workout #personaltrainer
MORNING MOTIVATION!!!!!!!!! . Halfway through the week everyone. . Goals you have are only achieved when you work on them. . What did you do this week to take a step closer to making your goal a reality? . What are you doing to make yourself better? . Make the path to your goal a priority. . #legacy  #1stphorm  #1stphorm4life  #1stphormathletesearch  #100to0  #iam1stphorm  #legionofboom  #neversettle  #bethe1  #duespaid  #jiujitsu  #bjj  #motivation  #happy  #hardwork  #gym  #goals  #fit  #fitness  #dedication  #passion  #inspiration  #training  #exercise  #workout  #personaltrainer 
“The bold succeed where so ever they go.”
~The Saga of Magnus Barefoot, c.8.
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Fear tends to be the biggest obstacle. Those who overcome apprehension are the ones who succeed.
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Go for it. Leave nothing on the table, put it all out there.
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If you’re going to do something, go for it all. If you’ve had an inclination to compete, travel, move, or whatever do it with same intensity as you would if you were training.
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Be bold.
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#harderthanyesterday #100to0 #ironvet #ironvets #1stphorm #1stphormIronvet #mindset #workharder #productivity #goalsetting #gethealthy #frankenfit #personaldevelopment #trusttheprocess #envision #leadfromthefront #moderndayviking #blood #sweat #respect #veteran #focus #growth #progressnotperfection #jointhefam #purposedriven #ussstrongman #strongmancorporation #strongmanjourney
“The bold succeed where so ever they go.” ~The Saga of Magnus Barefoot, c.8. . Fear tends to be the biggest obstacle. Those who overcome apprehension are the ones who succeed. . Go for it. Leave nothing on the table, put it all out there. . If you’re going to do something, go for it all. If you’ve had an inclination to compete, travel, move, or whatever do it with same intensity as you would if you were training. . Be bold. . . . . . . . . . . #harderthanyesterday  #100to0  #ironvet  #ironvets  #1stphorm  #1stphormIronvet  #mindset  #workharder  #productivity  #goalsetting  #gethealthy  #frankenfit  #personaldevelopment  #trusttheprocess  #envision  #leadfromthefront  #moderndayviking  #blood  #sweat  #respect  #veteran  #focus  #growth  #progressnotperfection  #jointhefam  #purposedriven  #ussstrongman  #strongmancorporation  #strongmanjourney 
Wisdom!💥
"To SPEAK Gratitude is courteous and pleasant.
To ENACT gratitude is generous and noble.
BUT
To LIVE gratitude is to touch heaven!" ~ JA Gaertner - Herman Siu 💜
▪ALWAYS LIVE in Gratitude 🙏❤❤
🔹🔹🔹🔹🔹🔹🔹🔹
#fitmom #fitnessmotivation #fitmoms #fitmomsofig #fitmomsinspire #quoteoftheday #npc #fitchick #yogaeverydamnday #grateful #fitmomsinspire #workoutmotivation #npcbikini #npccompetitor #healthy #healthylifestyle #iam1stphorm #1stphorm #determination #wedothework #duespaid #dedication  #truths #beautiful #selflove #wisdomquotes #atlfitness #thankful #DHW #dhwfitness #dhwDiva
Wisdom!💥 "To SPEAK Gratitude is courteous and pleasant. To ENACT gratitude is generous and noble. BUT To LIVE gratitude is to touch heaven!" ~ JA Gaertner - Herman Siu 💜 ▪ALWAYS LIVE in Gratitude 🙏❤❤ 🔹🔹🔹🔹🔹🔹🔹🔹 #fitmom  #fitnessmotivation  #fitmoms  #fitmomsofig  #fitmomsinspire  #quoteoftheday  #npc  #fitchick  #yogaeverydamnday  #grateful  #fitmomsinspire  #workoutmotivation  #npcbikini  #npccompetitor  #healthy  #healthylifestyle  #iam1stphorm  #1stphorm  #determination  #wedothework  #duespaid  #dedication  #truths  #beautiful  #selflove  #wisdomquotes  #atlfitness  #thankful  #DHW  #dhwfitness  #dhwDiva 
Day 167

I am grateful for the PowerbyBart movement spreading. Since I was little I’ve known that I wanted to impact the world. To see progress like this is so very humbling. I am so grateful that there are people wanting to make the world better with me. I was so taken back to see my gear being worn around. It just reaffirms that we are on the right track and to keep going. If you truly believe in what you are doing the universe will always show you the truth. We just have to be aware enough and focused enough to observe it. 
Now it’s your turn.  Get your day started correctly and Write one thing you are grateful here 👇

Something that I started to do years ago was a gratitude calendar

I used to just wake up and start my day not really paying much attention and basically being subjected to feel whatever the day had in store for me

This gave the chance for negativity to creep in if things didn’t start great

So I started doing this instead. In order to start everyday on my terms and happy  I started to write down one thing that I was grateful for. I wrote Something that made me feel good about life. It let me be overcome with happiness and that’s now how I start everyday

In order to help anyone that needs it I’m now going to do my gratitude calendar here on Instagram and let you partake in it too

Every morning I will put one thing I’m grateful for and share my happiness. Please join in and write your one thing your grateful for in the comments  Most people wake up and go straight to their phones and to Instagram . Let’s make the first thing they see great
Day 167 I am grateful for the PowerbyBart movement spreading. Since I was little I’ve known that I wanted to impact the world. To see progress like this is so very humbling. I am so grateful that there are people wanting to make the world better with me. I was so taken back to see my gear being worn around. It just reaffirms that we are on the right track and to keep going. If you truly believe in what you are doing the universe will always show you the truth. We just have to be aware enough and focused enough to observe it. Now it’s your turn. Get your day started correctly and Write one thing you are grateful here 👇 Something that I started to do years ago was a gratitude calendar I used to just wake up and start my day not really paying much attention and basically being subjected to feel whatever the day had in store for me This gave the chance for negativity to creep in if things didn’t start great So I started doing this instead. In order to start everyday on my terms and happy I started to write down one thing that I was grateful for. I wrote Something that made me feel good about life. It let me be overcome with happiness and that’s now how I start everyday In order to help anyone that needs it I’m now going to do my gratitude calendar here on Instagram and let you partake in it too Every morning I will put one thing I’m grateful for and share my happiness. Please join in and write your one thing your grateful for in the comments Most people wake up and go straight to their phones and to Instagram . Let’s make the first thing they see great
🏋🏼‍♂️📸
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🔻What do you see, when you look at me?
🔻Don’t cover my scars, let them bleed
🔻Tell me, is this how it’s supposed to be?
🔻Well then I’m so, I’m so, happy...
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#mgk #machinegunkelly #rehab #muisc #selfie #happy
🏋🏼‍♂️📸 - 🔻What do you see, when you look at me? 🔻Don’t cover my scars, let them bleed 🔻Tell me, is this how it’s supposed to be? 🔻Well then I’m so, I’m so, happy... - #mgk  #machinegunkelly  #rehab  #muisc  #selfie  #happy 
-Me: “Are you tired today?”
-Client: “Yes. And I’m so confused because I’ve eaten so well today and slept great.”
-Me: “Well what did you eat two days ago? And yesterday?”
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THIS HAS BECOME A VERY COMMON CONVERSATION WITH MY FOLLOWERS/CLIENTS! That food you ate two days ago? It’s either fueling you or depleting your energy today. That food you ate yesterday? Same thing. If you’re bloated af today, it may not be because of today. It could very well be related to the high sodium breakfast you had 2 days ago.
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If your confused about all this, let me break it down for ya! Energy balance has a lot to do with what is going on in your cells. The foods that you eat- their nutrients, minerals, or lack thereof, go right into your cells once consumed. Your metabolism is affected, your hormonal balance, and your mood is affected. Your cells hold onto the good and the bad. The good is used for your benefit, and the lack of good is used against you.
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Here’s what I’m not saying. I’m not saying you shouldn’t enjoy some pizza or some ice cream every now and then. I’m saying on the days you aren’t making a healthier pizza or eating halo top, and you just want some Dominos and Ben and Jerry’s, enjoy it, but also make an effort to get right back on track the next day. Moderation is beneficial for your mind BUT habits of consistent over-indulgence are awful for your mind, body, and well-being. So consider what you have going on in the days ahead of you if you’re needing a cheat meal. Is it worth it?
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Also, in case you’re wondering. This is a breakfast that is good for you, filling, sweet, salty....basically it’s everything you need if you’re having those cravings but want to replace it with something sustainable and healthy. This gives me SO much energy every time!!
• Ezekiel English muffin
• Three cut up strawberries
• Kite Hill almond cream cheese style spread
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-Me: “Are you tired today?” -Client: “Yes. And I’m so confused because I’ve eaten so well today and slept great.” -Me: “Well what did you eat two days ago? And yesterday?” _______________________________________________________ THIS HAS BECOME A VERY COMMON CONVERSATION WITH MY FOLLOWERS/CLIENTS! That food you ate two days ago? It’s either fueling you or depleting your energy today. That food you ate yesterday? Same thing. If you’re bloated af today, it may not be because of today. It could very well be related to the high sodium breakfast you had 2 days ago. . . If your confused about all this, let me break it down for ya! Energy balance has a lot to do with what is going on in your cells. The foods that you eat- their nutrients, minerals, or lack thereof, go right into your cells once consumed. Your metabolism is affected, your hormonal balance, and your mood is affected. Your cells hold onto the good and the bad. The good is used for your benefit, and the lack of good is used against you. . . Here’s what I’m not saying. I’m not saying you shouldn’t enjoy some pizza or some ice cream every now and then. I’m saying on the days you aren’t making a healthier pizza or eating halo top, and you just want some Dominos and Ben and Jerry’s, enjoy it, but also make an effort to get right back on track the next day. Moderation is beneficial for your mind BUT habits of consistent over-indulgence are awful for your mind, body, and well-being. So consider what you have going on in the days ahead of you if you’re needing a cheat meal. Is it worth it? . . . Also, in case you’re wondering. This is a breakfast that is good for you, filling, sweet, salty....basically it’s everything you need if you’re having those cravings but want to replace it with something sustainable and healthy. This gives me SO much energy every time!! • Ezekiel English muffin • Three cut up strawberries • Kite Hill almond cream cheese style spread . . . . . . . . .
I don’t see myself ever living without chocolate. And you shouldn’t have to either. That’s why I’m lovin’ these No-Bake Chocolate Coconut Cookie Dough Protein Balls. Best part? No guilt!!
🥥 2 Protein Balls = 1 serving
🥥 13 g carbs
🥥 5 g fat
🥥 14 G protein
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Want this recipe? Shoot me an email at cnutritionkitchen@gmail.com!
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I don’t see myself ever living without chocolate. And you shouldn’t have to either. That’s why I’m lovin’ these No-Bake Chocolate Coconut Cookie Dough Protein Balls. Best part? No guilt!! 🥥 2 Protein Balls = 1 serving 🥥 13 g carbs 🥥 5 g fat 🥥 14 G protein _______________________________________________________ Want this recipe? Shoot me an email at cnutritionkitchen@gmail.com! . . . . . . . . . . . . .
What’s the best way to keep bad things from going in your body? By making food at home and knowing what you’re putting in your food!! It’s so easy to go and buy potato chips or sweet potato chips at the store, but without spending $15 on some super healthy brand, how do you know what you’re feeding yourself??
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These sweet potato chips were cut and baked in avocado oil with cinnamon and sea salt on top. That’s IT! I know exactly what I’m eating and I didn’t have to spend a bunch of $$ on it either. Plus I got it right into my macro plan 😉
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One thing I have found a passion for it making alternatives of my favorite foods, in the most healthy but still delicious way possible. If you are struggling to enjoy healthy food, HMU!
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What’s the best way to keep bad things from going in your body? By making food at home and knowing what you’re putting in your food!! It’s so easy to go and buy potato chips or sweet potato chips at the store, but without spending $15 on some super healthy brand, how do you know what you’re feeding yourself?? _______________________________________________________ These sweet potato chips were cut and baked in avocado oil with cinnamon and sea salt on top. That’s IT! I know exactly what I’m eating and I didn’t have to spend a bunch of $$ on it either. Plus I got it right into my macro plan 😉 _______________________________________________________ One thing I have found a passion for it making alternatives of my favorite foods, in the most healthy but still delicious way possible. If you are struggling to enjoy healthy food, HMU! . . . . . . . . .
These Ezekiel Tortilla Chicken Nachos are the perfect finger food for a summer night.
🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶
• ground chicken
•.Ezekiel tortilla
• chopped bell pepper
• brown rice
• mozzarella style almond cheese
• reduced fat feta cheese
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Healthy eating doesn’t have to mean restricting yourself! You can take your favorite foods, and alter them to be good for you! These nachos are sustainable, healthy, and taste justtttt like the real thing. I have also topped these with 🥑 too! They are so good! What are your favorite foods? Let me show you how to eat them to your benefit 😇
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These Ezekiel Tortilla Chicken Nachos are the perfect finger food for a summer night. 🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶 • ground chicken •.Ezekiel tortilla • chopped bell pepper • brown rice • mozzarella style almond cheese • reduced fat feta cheese ______________________________________________________ Healthy eating doesn’t have to mean restricting yourself! You can take your favorite foods, and alter them to be good for you! These nachos are sustainable, healthy, and taste justtttt like the real thing. I have also topped these with 🥑 too! They are so good! What are your favorite foods? Let me show you how to eat them to your benefit 😇 . . . . . . . . . . . . . . . . . . .
Have you ever put a piece of your favorite cake into a blender and made it into a milkshake? I haven’t, but if I did it would taste like this!!! HOLY 🍰 this @1stphorm Level 1 meal replacement shake was so good last night and I felt the need to share it with you all!! It’s so simple and tastes just like a milkshake!!
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🇩🇪 🍫 🍰
•1 scoop @1stphorm Level 1 German Chocolate Cake protein powder
• 2 TBS chocolate PB2 or similar brand
• 8 Oz unsweetened coconut milk
• 8 ice cubes
•1 TBS chopped pecans on top
•1 TBS shredded unsweetened coconut flakes on top
**blend all ingredients together (besides toppings) until shake is smooth and not icy. Add coconut flakes and pecans on top. Enjoy!!
💪🏼calories: 275 carbs: 14 g fat: 12 G protein: 28.5 g
Have you ever put a piece of your favorite cake into a blender and made it into a milkshake? I haven’t, but if I did it would taste like this!!! HOLY 🍰 this @1stphorm Level 1 meal replacement shake was so good last night and I felt the need to share it with you all!! It’s so simple and tastes just like a milkshake!! . . 🇩🇪 🍫 🍰 •1 scoop @1stphorm Level 1 German Chocolate Cake protein powder • 2 TBS chocolate PB2 or similar brand • 8 Oz unsweetened coconut milk • 8 ice cubes •1 TBS chopped pecans on top •1 TBS shredded unsweetened coconut flakes on top **blend all ingredients together (besides toppings) until shake is smooth and not icy. Add coconut flakes and pecans on top. Enjoy!! 💪🏼calories: 275 carbs: 14 g fat: 12 G protein: 28.5 g
🚨 PSA!! EASY MEAL PREP 🚨 My favorite meal as a kid was spaghetti and meatballs. When my mom would make it for dinner, my day was MADE. I just had to find a way to re-create this. It’s healthy, it’s good, and it tastes just like it. I can’t even tell a difference. 🍝 I’ve been meal prepping this in large amounts, and have even been able to freeze it for a week or so to eat the next week! It’s great!
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Recipe:
• 3 Oz measured @eatbanza chickpea noodles
• 1/3 cup organic Marinara from Aldi (save dat $$)
• 3 Oz. ground organic chicken
• lil bit of Parmesan (1 TBS.)
• dash of onion powder
• optional broccoli added 🥦
**cook ground chicken then mix it with pasta and sauce. Add Parmesan on top and...VOILA!
Calories: 286 Carbs: 21.6 g Fat: 12.5 g Protein: 26.4 g
🚨 PSA!! EASY MEAL PREP 🚨 My favorite meal as a kid was spaghetti and meatballs. When my mom would make it for dinner, my day was MADE. I just had to find a way to re-create this. It’s healthy, it’s good, and it tastes just like it. I can’t even tell a difference. 🍝 I’ve been meal prepping this in large amounts, and have even been able to freeze it for a week or so to eat the next week! It’s great! . . . Recipe: • 3 Oz measured @eatbanza chickpea noodles • 1/3 cup organic Marinara from Aldi (save dat $$) • 3 Oz. ground organic chicken • lil bit of Parmesan (1 TBS.) • dash of onion powder • optional broccoli added 🥦 **cook ground chicken then mix it with pasta and sauce. Add Parmesan on top and...VOILA! Calories: 286 Carbs: 21.6 g Fat: 12.5 g Protein: 26.4 g
I’ve tried so many diets and plans that made me feel like I was being restricted. And then I would either overeat in the evening or go to bed not feeling satisfied.
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The truth is, in order to reach your goals you need to eat. And I eat A LOT. Carbs are my friend and I am no longer mad at myself when I eat them. The only difference is, I eat the right kinds of carbs and I make sure to fuel my body with sustainable foods. This provides physical support for me throughout my day and during my workouts!!
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Am I perfect? No. Do I enjoy a cheat meal every now and then? Obviously 🍟!!! But I have learned how to take the foods I love and find healthier alternatives to them. So much so that my body craves all the good, nutrient dense, healthier foods now.
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So here’s an example. I love a good bagel with cream cheese and cheesy eggs in the morning. I grew up eating this for breakfast pretty often. So how did I find a way to alter it? It’s simple:
• Ezekiel bread English muffins instead of a plain bagel
• @kitehillfoods almond milk cream cheese spread instead of regular cream cheese
• 1 egg, 3 egg whites scrambled with spinach
• @traderjoes almond milk mozzarella style cheese instead of cheddar cheese
• 1 T feta
• a lil but of sriracha, salt, and chili powder and
Baaaaa da bing. Go try it. It’s so good!! Don’t restrict yourself ever!! Find alternatives. And if you can’t, I’m here to help you!!
I’ve tried so many diets and plans that made me feel like I was being restricted. And then I would either overeat in the evening or go to bed not feeling satisfied. . . The truth is, in order to reach your goals you need to eat. And I eat A LOT. Carbs are my friend and I am no longer mad at myself when I eat them. The only difference is, I eat the right kinds of carbs and I make sure to fuel my body with sustainable foods. This provides physical support for me throughout my day and during my workouts!! . . . Am I perfect? No. Do I enjoy a cheat meal every now and then? Obviously 🍟!!! But I have learned how to take the foods I love and find healthier alternatives to them. So much so that my body craves all the good, nutrient dense, healthier foods now. . . . So here’s an example. I love a good bagel with cream cheese and cheesy eggs in the morning. I grew up eating this for breakfast pretty often. So how did I find a way to alter it? It’s simple: • Ezekiel bread English muffins instead of a plain bagel • @kitehillfoods almond milk cream cheese spread instead of regular cream cheese • 1 egg, 3 egg whites scrambled with spinach • @traderjoes almond milk mozzarella style cheese instead of cheddar cheese • 1 T feta • a lil but of sriracha, salt, and chili powder and Baaaaa da bing. Go try it. It’s so good!! Don’t restrict yourself ever!! Find alternatives. And if you can’t, I’m here to help you!!
You want to know what may surprise you about this picture? The fact that I was absolutely shaking inside with anxiety. I hadn’t slept the night before, and got out of bed unsure of why I was even upset, but knew I wasn’t ok. I finally got it in me to get to the gym, and no one would have known I was struggling by how I looked from the outside. _______________________________________________________
That’s how anxiety can be sometimes- absolutely crippling. And it cripples people who you don’t even know are struggling. It’s hard to explain it to people who don’t have it because half the time I couldn’t tell you where it stems from. But it’s something I’m in the process of conquering!! _______________________________________________________
- I’ve found that more than anything there are vital steps that I need in order to overcome it in the moment so I can conquer it long term: -
•stretching in a dark quiet room
•proper nutrition and supplements if necessary •exercise and activity to release endorphins •meditation with my Bible or prayer and deep breathing
•finding a therapist/counselor at your church to talk to 
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Here’s the thing. I can show up in the gym like I did yesterday and crush this workout an act like I have it all together, but I may not. My anxiety DOES not make me weak. It makes me strong. And my anxiety actually teaches me mental strength in the long run- for that I’m forever grateful!!
Take care of yourself, and talk about what you’re going through, whether you know why you’re struggling or not. You’re strong and you got this!! And there is someone up above who has your back, I PROMISE YOU THIS. Also I’m here if you ever need to talk.
You want to know what may surprise you about this picture? The fact that I was absolutely shaking inside with anxiety. I hadn’t slept the night before, and got out of bed unsure of why I was even upset, but knew I wasn’t ok. I finally got it in me to get to the gym, and no one would have known I was struggling by how I looked from the outside. _______________________________________________________ That’s how anxiety can be sometimes- absolutely crippling. And it cripples people who you don’t even know are struggling. It’s hard to explain it to people who don’t have it because half the time I couldn’t tell you where it stems from. But it’s something I’m in the process of conquering!! _______________________________________________________ - I’ve found that more than anything there are vital steps that I need in order to overcome it in the moment so I can conquer it long term: - •stretching in a dark quiet room •proper nutrition and supplements if necessary •exercise and activity to release endorphins •meditation with my Bible or prayer and deep breathing •finding a therapist/counselor at your church to talk to ______________________________________________________ Here’s the thing. I can show up in the gym like I did yesterday and crush this workout an act like I have it all together, but I may not. My anxiety DOES not make me weak. It makes me strong. And my anxiety actually teaches me mental strength in the long run- for that I’m forever grateful!! Take care of yourself, and talk about what you’re going through, whether you know why you’re struggling or not. You’re strong and you got this!! And there is someone up above who has your back, I PROMISE YOU THIS. Also I’m here if you ever need to talk.
Lately I’ve really been trying to limit my caffeine intake. I’ve noticed that too much caffeine really affects my anxiety and messes up my sleep patterns. I also really hate how hard I crash from it sometimes. But the truth is, sometimes I absolutely have to rely on it when I have no choice. 
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If your body is low on energy, it isn’t a sign that you need more coffee...it’s a cry for help that your body is either deficient in nutrients or lacking the proper rest it needs. BUT that’s not the point of this post. 
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My point is that on the days when you find it absolutely necessary to have some coffee, be careful what “coffee” means to you! Does coffee mean 5 scoops of sugar, heavy cream, and a little coffee? If so, you’re actually counteracting your choice to consume caffeine and wake yourself up. You will ultimately have a coffee AND sugar crash. How awful does that sound? Be smart with your drink choices! If it’s loaded with sugar, it’s not worth it and not worth the money!! So I figured I would share with you all what my go-to Starbucks drinks are (or any similar coffee shop) ☕️: ________________________________________________________•nitro cold brew with unsweetened almond milk and optional stevia (this is amazing, y’all) •black coffee, no sugar, no sweetener- with almond milk or coconut milk. •unsweetened green tea
•matcha powder mixed with warm almond milk.
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Lately I’ve really been trying to limit my caffeine intake. I’ve noticed that too much caffeine really affects my anxiety and messes up my sleep patterns. I also really hate how hard I crash from it sometimes. But the truth is, sometimes I absolutely have to rely on it when I have no choice. ______________________________________________________ If your body is low on energy, it isn’t a sign that you need more coffee...it’s a cry for help that your body is either deficient in nutrients or lacking the proper rest it needs. BUT that’s not the point of this post. _______________________________________________________ My point is that on the days when you find it absolutely necessary to have some coffee, be careful what “coffee” means to you! Does coffee mean 5 scoops of sugar, heavy cream, and a little coffee? If so, you’re actually counteracting your choice to consume caffeine and wake yourself up. You will ultimately have a coffee AND sugar crash. How awful does that sound? Be smart with your drink choices! If it’s loaded with sugar, it’s not worth it and not worth the money!! So I figured I would share with you all what my go-to Starbucks drinks are (or any similar coffee shop) ☕️: ________________________________________________________•nitro cold brew with unsweetened almond milk and optional stevia (this is amazing, y’all) •black coffee, no sugar, no sweetener- with almond milk or coconut milk. •unsweetened green tea •matcha powder mixed with warm almond milk. _______________________________________________________
LET’S TALK ABOUT GUT HEALTH!
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Your gut is your second brain. If you are like me and you value mental health, you should value your gut health, because your gut health affects your mental health!!
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Our gastrointestinal tracts work hard to keep us healthy and happy. When gut health is compromised, we can face major health consequences.
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Your gut allows nutrients to come in and works hard to keep toxins out. That’s why your nutrition is so important for your gut, because the right diet strengthens the gut in its guardian role, improving overall health and well-being. Bad bacteria can get into your gut, if you don’t take care of the yourself through what you are eating!! And like I said, since your gut affects your mood and happiness, bad gut health can literally cause depression and anxiety among other bacterial diseases. This is why doctors recommend you take a probiotic with antibiotics, because antibiotics strip your gut of healthy bacteria.
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SOOO while kombucha might be “all the rage right now”, it’s more than that. I’m posting this because kombucha, among other beneficial foods and drinks, contains healthy bacteria/probiotics. These bacteria line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness. SOOO go grab a cold one (and make sure it’s a good brand, so many are loaded with additives and sugar). FOLLOW YOUR GUT AND LOVE YOURSELF!! .
Also PSA- this is not an account where I try to sell you things. I don’t work for @healthade, I simply love how it makes me feel and know it could benefit you too.❤️
LET’S TALK ABOUT GUT HEALTH! . Your gut is your second brain. If you are like me and you value mental health, you should value your gut health, because your gut health affects your mental health!! . Our gastrointestinal tracts work hard to keep us healthy and happy. When gut health is compromised, we can face major health consequences. . Your gut allows nutrients to come in and works hard to keep toxins out. That’s why your nutrition is so important for your gut, because the right diet strengthens the gut in its guardian role, improving overall health and well-being. Bad bacteria can get into your gut, if you don’t take care of the yourself through what you are eating!! And like I said, since your gut affects your mood and happiness, bad gut health can literally cause depression and anxiety among other bacterial diseases. This is why doctors recommend you take a probiotic with antibiotics, because antibiotics strip your gut of healthy bacteria. . SOOO while kombucha might be “all the rage right now”, it’s more than that. I’m posting this because kombucha, among other beneficial foods and drinks, contains healthy bacteria/probiotics. These bacteria line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness. SOOO go grab a cold one (and make sure it’s a good brand, so many are loaded with additives and sugar). FOLLOW YOUR GUT AND LOVE YOURSELF!! . Also PSA- this is not an account where I try to sell you things. I don’t work for @healthade, I simply love how it makes me feel and know it could benefit you too.❤️
Comfort food ✔️ Nutrition ✔️
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This apple pie oatmeal will have you hitting all of your macros AND micros, giving you the energy and nutrition you need to hit those workouts and tackle your day. 
________________________________________________________Every holiday growing up I looked forward to my grandma’s apple pie.....sooo why not have it for breakfast every morning? 😋🍏🥧 This is just one of the many meals on my plans I offer. My goal is to make sure you aren’t missing out on your favorite meals, while hitting your nutrition and fitness goals. Be sure to stick around for my website launch, featuring a bunch of my favorite recipes, and my free 7 day kick off plan!
Comfort food ✔️ Nutrition ✔️ ________________________________________________________ This apple pie oatmeal will have you hitting all of your macros AND micros, giving you the energy and nutrition you need to hit those workouts and tackle your day. ________________________________________________________Every holiday growing up I looked forward to my grandma’s apple pie.....sooo why not have it for breakfast every morning? 😋🍏🥧 This is just one of the many meals on my plans I offer. My goal is to make sure you aren’t missing out on your favorite meals, while hitting your nutrition and fitness goals. Be sure to stick around for my website launch, featuring a bunch of my favorite recipes, and my free 7 day kick off plan!
Did you know that the biggest weight loss supplement is....wait for it....WATER!!
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Our bodies are over 60% water- so if you think about it, a 150 lb person is 90 lbs of water...so we should be constantly supplying ourselves with it to stay on our ~H20~ game. 🌊 
If you drink two cups of water before each meal, you will stay more hydrated, fuller, and your metabolism could be boosted for up to an hour. It’s the most convenient and inexpensive weight loss hack....yet no one seems to talk about it. So before you go and spend some $$$ on that supplement you saw on TV that has mixed reviews, drink SOME WATER. •
Need some accountability? The programs I offer hold you accountable for water intake and help you create habits that your body needs!! 💦
Did you know that the biggest weight loss supplement is....wait for it....WATER!! • • • Our bodies are over 60% water- so if you think about it, a 150 lb person is 90 lbs of water...so we should be constantly supplying ourselves with it to stay on our ~H20~ game. 🌊 If you drink two cups of water before each meal, you will stay more hydrated, fuller, and your metabolism could be boosted for up to an hour. It’s the most convenient and inexpensive weight loss hack....yet no one seems to talk about it. So before you go and spend some $$$ on that supplement you saw on TV that has mixed reviews, drink SOME WATER. • Need some accountability? The programs I offer hold you accountable for water intake and help you create habits that your body needs!! 💦
!!COMING NEXT WEEK!! More posts with more recipes! Be on the look out 👀
!!COMING NEXT WEEK!! More posts with more recipes! Be on the look out 👀