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Even after being awake for 24 hours, Monday is still Monday. Gotta hit it. #mondaymotivation #duespaid #bethe1 #wedothework #legionofboom #1stphorm #iam1stphorm
I was GOING to go light today since I haven’t gotten much sleep these past few days and I’ve been missing meals due to our move...BUT I hit 1.5 scoops of Megawatt and ended up hitting 5x5x500 on skwatz 🤷🏻‍♂️☠️🖤
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#iam1stphorm #1stphormathletesearch #legionofboom #neversettle #beardgang #cltfitness #quadsquad #legday #dadswholift #hurtsquad
2018 has been full of lessons, challenges and growth. Thank you to everyone who has been a part of my journey!!
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#TopNine #IAm1stPhorm #1stPhormAthleteSearch #LegionOfBoom #TeamWarriorFitness #MyTransphormation
I fucking love hitting shoulders. 😤 Nice little tri-set here. 💪 Military Barbell Press followed by an Upright Barbell Row touched off with a bit of Rear Delt Dimbbell Flys. If you want something, you gotta work for it. There's No Easy Way Out 😉#BloodSweatRespect #FirstTwoYouGiveLastOneYouEarn
#FitLife #SuperSaiyan #ICanAndIWill #Fitness #ISYMFS #FitFam #Warriors #NoDaysOff #LiftTilFailure #Killer #Gym #Motivation #Inspiration #ProjectRock #War #RockyBalboa
#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid
I fucking love hitting shoulders. 😤 Nice little tri-set here. 💪 Military Barbell Press followed by an Upright Barbell Row touched off with a bit of Rear Delt Dimbbell Flys. If you want something, you gotta work for it. There's No Easy Way Out 😉#BloodSweatRespect  #FirstTwoYouGiveLastOneYouEarn  #FitLife  #SuperSaiyan  #ICanAndIWill  #Fitness  #ISYMFS  #FitFam  #Warriors  #NoDaysOff  #LiftTilFailure  #Killer  #Gym  #Motivation  #Inspiration  #ProjectRock  #War  #RockyBalboa  #iam1stphorm  #1stphorm  #legionofboom  #1stphormathletesearch  #bethe1  #wedothework  #duespaid 
Maxed out squats and bench today to see where I was at. Squat is 325(PR). Bench is 285. #duespaid #legionofboom #1stphorm #bethe1 #wedothework
So tired. Must keep going. @1stForm Vegan Power Pro w/ an Ignition boost to the rescue!

#IAm1stPhorm #TrainedLikeABeastToday #EveryMuscleHurts #LiveTheLifeYouLove #LoveTheLifeYouLive #LegionOfBoom 
Bless up ☝ ✌❤☯
You want to know how to build more CONFIDENCE?
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Start following through with the promises you make to yourself.
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Promises like, giving up drinking alcohol, saving money, giving up fast food, committing to daily exercise, spending less time on social media, making more time to spend with loved ones, keeping your house clean.. WHATEVER promise you feel is needed for your life to make it better. .

Those “little” promises you keep to yourself actually play a HUGE role in how you view yourself and your life. .

Once you start following through on your own promises, confidence comes funneling in. .

You feel proud. .

You feel a sense of accomplishment. .

You feel happier with yourself. .

And it makes you want to KEEP doing it. Over and over again. .

It’s not something that’s given to you. It takes work. And hell yeah it’s hard. But guess what? If it were easy, everyone would do it.

#BeMore #iam1stphorm
You want to know how to build more CONFIDENCE? . Start following through with the promises you make to yourself. . Promises like, giving up drinking alcohol, saving money, giving up fast food, committing to daily exercise, spending less time on social media, making more time to spend with loved ones, keeping your house clean.. WHATEVER promise you feel is needed for your life to make it better. . Those “little” promises you keep to yourself actually play a HUGE role in how you view yourself and your life. . Once you start following through on your own promises, confidence comes funneling in. . You feel proud. . You feel a sense of accomplishment. . You feel happier with yourself. . And it makes you want to KEEP doing it. Over and over again. . It’s not something that’s given to you. It takes work. And hell yeah it’s hard. But guess what? If it were easy, everyone would do it. #BeMore  #iam1stphorm 
I found some new recipes that I was really excited to make and they turned out amazing!!!! We got some loads of food for the week! Recipes for a few of the dishes are in the comments. Enjoy 🙂 -quinoa
-bbq chicken 🍗 in the crockpot that will be shredded once it’s finished
-shrimp and 🍄 in 🍋 butter -traditional meatballs -vegan “meatballs” -sticky sesame cauliflower -large stack of 🍠 sweet potato protein pancakes 🥞 💯 💪🏽🐼 #1stphorm #cinnamoncookiebatter #legionofboom #neversettle #jc360life #teamjohncarlos #lalafitness2616 #eatpraylove 
Mentorship = Stewardship = Success 
Think Globally and let’s Act locally as we inspire! 🐼💛💙❤️☮️💟✝️
#1stphorm #iam1stphorm #legionofboom #somd1stphorm #somdlifecoach #somdoils #somdstudio #somdliving #somdstrong #somdfitness #somdtrainer #somdelite #somdeducators #somdprivatetraining #somdtrx #somdBosu #Somdkettlebells #somdlifestyle #JC360LIFE #JC360STUDIO #SomdChef #somdbusiness
I found some new recipes that I was really excited to make and they turned out amazing!!!! We got some loads of food for the week! Recipes for a few of the dishes are in the comments. Enjoy 🙂 -quinoa -bbq chicken 🍗 in the crockpot that will be shredded once it’s finished -shrimp and 🍄 in 🍋 butter -traditional meatballs -vegan “meatballs” -sticky sesame cauliflower -large stack of 🍠 sweet potato protein pancakes 🥞 💯 💪🏽🐼 #1stphorm  #cinnamoncookiebatter  #legionofboom  #neversettle  #jc360life  #teamjohncarlos  #lalafitness2616  #eatpraylove  Mentorship = Stewardship = Success Think Globally and let’s Act locally as we inspire! 🐼💛💙❤️☮️💟✝️ #1stphorm  #iam1stphorm  #legionofboom  #somd1stphorm  #somdlifecoach  #somdoils  #somdstudio  #somdliving  #somdstrong  #somdfitness  #somdtrainer  #somdelite  #somdeducators  #somdprivatetraining  #somdtrx  #somdBosu  #Somdkettlebells  #somdlifestyle  #JC360LIFE  #JC360STUDIO  #SomdChef  #somdbusiness 
This is Fun, This is a Daily Ritual, This is my Obsession, This is my Habit, This is my Passion, This is Necessary, This is Hard Work, This is Dedication,..........This is Life

#iam1stphorm 
#1stphormathletesearch •
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@1stphorm #buildingachampion #homebody #1stphorm #iam1stphorm #legionofboom #1stphormathletesearch #duespaid #fitness #fitfam #bodybuilding #fitnessmotivation #physique #classicphysique #liftheavy #lifthard #ifbb #npc #motivate #inspire #happyplace
This is Fun, This is a Daily Ritual, This is my Obsession, This is my Habit, This is my Passion, This is Necessary, This is Hard Work, This is Dedication,..........This is Life #iam1stphorm  #1stphormathletesearch  • • • • @1stphorm #buildingachampion  #homebody  #1stphorm  #iam1stphorm  #legionofboom  #1stphormathletesearch  #duespaid  #fitness  #fitfam  #bodybuilding  #fitnessmotivation  #physique  #classicphysique  #liftheavy  #lifthard  #ifbb  #npc  #motivate  #inspire  #happyplace 
🔥Fire Glute and Hamstring Workout🔥
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Here is my leg workout from yesterday! The only thing that’s not shown was hamstring curls and abductors. Seriously haven’t been this sore in FOREVER- my hamstrings are useless today 😅
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Alsooo how cute is this @cheri_fit outfit? This tank is so soft🥰 .
Workout Deets👇🏼
✖️Conventional deadlifts (6-8 reps)
✖️Bulgarian split squats (10 each leg- hop your front foot out a little farther to target your booty more)
✖️RDLs (10 reps)
✖️Ham Roll-Ins ( THESE BURN 12-15 reps)
Complete 3-5 sets of each!
🖤OUTFIT is @cheri_fit
🔥Fire Glute and Hamstring Workout🔥 . . Here is my leg workout from yesterday! The only thing that’s not shown was hamstring curls and abductors. Seriously haven’t been this sore in FOREVER- my hamstrings are useless today 😅 . . Alsooo how cute is this @cheri_fit outfit? This tank is so soft🥰 . Workout Deets👇🏼 ✖️Conventional deadlifts (6-8 reps) ✖️Bulgarian split squats (10 each leg- hop your front foot out a little farther to target your booty more) ✖️RDLs (10 reps) ✖️Ham Roll-Ins ( THESE BURN 12-15 reps) Complete 3-5 sets of each! 🖤OUTFIT is @cheri_fit
It’s been a while since I’ve posted anything informative, so I thought I’d get back on track and give you guys a little info about the class I just started teaching... SPINNING!!! 🚲 •
What is Spinning??? It’s a form of stationary cycling that you do in a class, with a trainer (ME!), and some pumping music! 🎵 🤘 ———————
What does it do for me? 
Spinning is a GREAT form of cardio! In my 45 minute classes I personally burn about 450 calories a class. Not too shabby! 🔥 Plus, it puts you in a classroom environment with a coach and classmates to encourage you while you ride 😁 Trust me, it’s way more fun than running on the treadmill for an hour. It also provides good resistance training for your legs, depending on how hard you decide to push it. 👍🏻
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I’ve heard it’s really hard. What if I’m a beginner? 
Spinning can be very challenging, but it is also a very customizable experience! YOU pick how fast you go, YOU choose your resistance, and YOU decide if you need a break or not. Of course, as your instructor, I will be pushing you to go hard the entire time, but I’m not going to judge you if you need a break! Your spin class can be as difficult or as easy as you want it to be 😉 ———————
How do I try it out? 
If you are a member of #snapfitness just come to a class, get your name on the sign in sheet and choose a bike! If not, message me or come into #snapfitness anytime from 8-6 to get a free 7 day trial pass, then jump into class with us! If you aren’t near me, find a spin class near you and give it a shot! I love to see you guys trying it out and trying out different forms of cardio 💪🏻💪🏻💪🏻
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#spinning #spinclass #spininstructor #personaltrainer #fitnesslife #musclesfordays #cardio #cardionothardio #snaptaylor #cycling #fitpregnancy #pcospregnancy #pcosweightloss #pcosworkout #fitknowledge #bethereorbesquare #legdayworkout #iam1stphorm #legionofboom #wedothework
It’s been a while since I’ve posted anything informative, so I thought I’d get back on track and give you guys a little info about the class I just started teaching... SPINNING!!! 🚲 • What is Spinning??? It’s a form of stationary cycling that you do in a class, with a trainer (ME!), and some pumping music! 🎵 🤘 ——————— What does it do for me? Spinning is a GREAT form of cardio! In my 45 minute classes I personally burn about 450 calories a class. Not too shabby! 🔥 Plus, it puts you in a classroom environment with a coach and classmates to encourage you while you ride 😁 Trust me, it’s way more fun than running on the treadmill for an hour. It also provides good resistance training for your legs, depending on how hard you decide to push it. 👍🏻 ——————— I’ve heard it’s really hard. What if I’m a beginner? Spinning can be very challenging, but it is also a very customizable experience! YOU pick how fast you go, YOU choose your resistance, and YOU decide if you need a break or not. Of course, as your instructor, I will be pushing you to go hard the entire time, but I’m not going to judge you if you need a break! Your spin class can be as difficult or as easy as you want it to be 😉 ——————— How do I try it out? If you are a member of #snapfitness  just come to a class, get your name on the sign in sheet and choose a bike! If not, message me or come into #snapfitness  anytime from 8-6 to get a free 7 day trial pass, then jump into class with us! If you aren’t near me, find a spin class near you and give it a shot! I love to see you guys trying it out and trying out different forms of cardio 💪🏻💪🏻💪🏻 • #spinning  #spinclass  #spininstructor  #personaltrainer  #fitnesslife  #musclesfordays  #cardio  #cardionothardio  #snaptaylor  #cycling  #fitpregnancy  #pcospregnancy  #pcosweightloss  #pcosworkout  #fitknowledge  #bethereorbesquare  #legdayworkout  #iam1stphorm  #legionofboom  #wedothework 
5:30AM kickboxing ✔️
12:00 Noon Krav Maga and sparring ✔️
About to go to 6-7 Jiu Jitsu followed by more Jiu Jitsu from 8-9. Pretty productive day. 
#algarzaspremiermartialarts #premiermartialarts #premierfighter

#1stphorm #iam1stphorm #legionofboom #1stphormarhletesearch #wedothework #bethe1 #duespaid

#ironden #irondenleaguecity #IDP
Travel catches up with you, doesn’t it?
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I wish it could...but! Everyday can’t be an ALL OUT workout. -

We are allowed to just move sometimes. -

There won’t be muscle loss and your fitness will not disagree. -

What I’m saying is...Listen to your body. -

Would have loved to crush today’s wod with my dudes at @crossfitrife, but I knew it would have set me back. -

Got some decent snatch work in, probably because of @lord_swoldemort_ support game is STRONG. -

This week is just getting started. -

Eye’s are on tomorrow. -

#iam1stphorm #willbfit
Travel catches up with you, doesn’t it? - I wish it could...but! Everyday can’t be an ALL OUT workout. - We are allowed to just move sometimes. - There won’t be muscle loss and your fitness will not disagree. - What I’m saying is...Listen to your body. - Would have loved to crush today’s wod with my dudes at @crossfitrife, but I knew it would have set me back. - Got some decent snatch work in, probably because of @lord_swoldemort_ support game is STRONG. - This week is just getting started. - Eye’s are on tomorrow. - #iam1stphorm  #willbfit 
Great total body circuit!! I always like to have one day a week where I do HPT workouts. What is HPT you ask? 💪 Hybrid Performance Training 💪
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.. It's a training style that I created about 7 years ago. Basically, I took all my years of experience in bodybuilding, strong man training, power lifting and functional training and rolled it into one super intense, total body workout. 💯
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.. I taught it in a class setting for several years....Before the gym I was at decided it was a little too intense. Lol. No worries because my clients still get to experience it and they love it. By far, the fastest way to get results, at least in my experience. 🤔
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.. ** 5 ROUNDS**
Deadlift - - 10x
Straight leg raises - - 10x
Sled (low side) - - 15 yds
Sled power pulls - - 15 yds
KB Twists - - 20x
*No rest between exercises* 90 second rest between Rounds*
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.. A Workout usually takes from 35-45 minutes depending on how fast you complete each round. I always do at least 2 Workouts in a session. ∆∆∆ 2nd Workout on next post! ∆∆∆
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.. Check out my page for more Training tips and Videos 📽️. All questions and/or comments welcome!! ..
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.. #iam1stPhorm 
#1stPhorm #LegionofBoom #1stPhormAthleteSearch #bethe1 #wedothework #duespaid #100to0 #1stPhormLegionnaire
#relentless #dothework #1stphormworkout 
#NOexcuses  #nothinggreatevercameeasy #dadswholift
Great total body circuit!! I always like to have one day a week where I do HPT workouts. What is HPT you ask? 💪 Hybrid Performance Training 💪 .. .. It's a training style that I created about 7 years ago. Basically, I took all my years of experience in bodybuilding, strong man training, power lifting and functional training and rolled it into one super intense, total body workout. 💯 .. .. I taught it in a class setting for several years....Before the gym I was at decided it was a little too intense. Lol. No worries because my clients still get to experience it and they love it. By far, the fastest way to get results, at least in my experience. 🤔 .. .. ** 5 ROUNDS** Deadlift - - 10x Straight leg raises - - 10x Sled (low side) - - 15 yds Sled power pulls - - 15 yds KB Twists - - 20x *No rest between exercises* 90 second rest between Rounds* .. .. A Workout usually takes from 35-45 minutes depending on how fast you complete each round. I always do at least 2 Workouts in a session. ∆∆∆ 2nd Workout on next post! ∆∆∆ .. .. Check out my page for more Training tips and Videos 📽️. All questions and/or comments welcome!! .. .. .. .. .. .. #iam1stPhorm  #1stPhorm  #LegionofBoom  #1stPhormAthleteSearch  #bethe1  #wedothework  #duespaid  #100to0  #1stPhormLegionnaire  #relentless  #dothework  #1stphormworkout  #NOexcuses  #nothinggreatevercameeasy  #dadswholift 
💪🏽=✌🏽
💪🏽=✌🏽
This is what I gave myself 2 days post show as a reward for all hard working for entire year.
🌼 Butterfly sticker at the back of my phone case. (Well the meaning of my name is night butterfly if you’re curious)
🌼 A nice gym session
🌼 TONS of Oreos 🌼 Panera food (I’d marry them if I could)
🌼 Published stories on my blog 
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I always believe that, doing things for others is the best way to do things for myself. You know what I mean? 
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I can’t live my life doing nothing just to stay comfortable. I’d find ways and do many things to make sure I have value for my friends and people who I know or don’t know. It could be a story. It could be telling them they can do anything they want. It could be just a candy 🍭 if I think that can make their days.
This is what I gave myself 2 days post show as a reward for all hard working for entire year. 🌼 Butterfly sticker at the back of my phone case. (Well the meaning of my name is night butterfly if you’re curious) 🌼 A nice gym session 🌼 TONS of Oreos 🌼 Panera food (I’d marry them if I could) 🌼 Published stories on my blog _ I always believe that, doing things for others is the best way to do things for myself. You know what I mean? _ I can’t live my life doing nothing just to stay comfortable. I’d find ways and do many things to make sure I have value for my friends and people who I know or don’t know. It could be a story. It could be telling them they can do anything they want. It could be just a candy 🍭 if I think that can make their days.
Hip thrusts at 135lb — 8 reps with a 6 second pause at the top. These are burners for sure 💦 I’m always learning new sets/reps/tempo combos! Thanks @shawt_thatfitchic!!! #🍑 #hipthrust #dowork #duespaid #1stphormathletesearch #mytransphormationstartstoday #1stphorm #legionofboom #personaltrainer #cpt #nasmcertified #nasm #nasm #npc #npcbikini #bikiniprep #posteriorchain #workhard
I have a hard time living In the moment. I consistently find myself planning for the future or thinking about the past. This is a terrible way to live but I feel like a lot of people live in this way. Always wishing they were somewhere else other than the present moment or with someone else or...you get the point. The whole “the grass is always greener” thing. -
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To try and get better about this I started to ask myself one question every time I start to feel this way. “What if this was the last time you were ever doing what you’re doing or the last time you were ever with this person? Would you be treating the situation differently?” I don’t know. Just food for thought. Trying to figure out this whole life thing one day at a time and trying to become a better human. 📸: @elliottjames28
I have a hard time living In the moment. I consistently find myself planning for the future or thinking about the past. This is a terrible way to live but I feel like a lot of people live in this way. Always wishing they were somewhere else other than the present moment or with someone else or...you get the point. The whole “the grass is always greener” thing. - - To try and get better about this I started to ask myself one question every time I start to feel this way. “What if this was the last time you were ever doing what you’re doing or the last time you were ever with this person? Would you be treating the situation differently?” I don’t know. Just food for thought. Trying to figure out this whole life thing one day at a time and trying to become a better human. 📸: @elliottjames28
I took a little break from IG because I was starting to get worried that the life I was living was not congruent with the message I was putting out. 
I’ve been thinking more and more about the concept of “success,” and how it applies to each and every one of us. And the more I think about it, the more I realize that it’s much bigger than one thing. 
Sure success can be applied to business, fitness, competition, and financial wellness, but the most “successful” people that I know are the ones who are surrounded by the people that they love, are doing what they love, and building something that really matters to not just them, but others as well. 
That’s why I renamed this profile “CreatingMyWhy,” because my 2019 will be devoted to growing all the things that matter to me, while keeping squarely focused on what makes me truly happy. 
I’m not focusing on wealth, or comfort, or surface trappings of conventional “success,” but rather living a life where the people who love me would be proud to call me someone they care about. 
Let’s take the blue pill together and start creating happiness, as well as our purpose. Not passively, but actively.
I took a little break from IG because I was starting to get worried that the life I was living was not congruent with the message I was putting out. I’ve been thinking more and more about the concept of “success,” and how it applies to each and every one of us. And the more I think about it, the more I realize that it’s much bigger than one thing. Sure success can be applied to business, fitness, competition, and financial wellness, but the most “successful” people that I know are the ones who are surrounded by the people that they love, are doing what they love, and building something that really matters to not just them, but others as well. That’s why I renamed this profile “CreatingMyWhy,” because my 2019 will be devoted to growing all the things that matter to me, while keeping squarely focused on what makes me truly happy. I’m not focusing on wealth, or comfort, or surface trappings of conventional “success,” but rather living a life where the people who love me would be proud to call me someone they care about. Let’s take the blue pill together and start creating happiness, as well as our purpose. Not passively, but actively.
Wow hi, haven’t been on here in ages. Trying to balance out school and life yanno! 😅
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Something a lot of us are going through right now is the stress of finals 🤦🏼‍♀️ It can seem overwhelming and crazy if we let it! But, here’s some tips to help reduce that stress!
✏️Take breaks! Your mind can only handle so much at one time. Do something for yourself to allow your mind to relax.
✏️Prioritize & Plan! Plan out what’s the most important or what needs to be done first. Focus on one thing at a time so as not to get too overwhelmed.
✏️Exercise! Not only is exercising good for your health, but it can actually help you while studying! It will give you some energy and reduce stress. Plus those endorphins will help make you feel better.
✏️Make sure to get enough sleep!! Sleeping will help keep you calm, rejuvenated, and you’ll be able to retain more information!
✏️Breathe! You will get through finals! Take deep breathes and remember this stress is only for a short time!
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Wishing luck to everyone who has finals. You’ve got this! 👊🏼
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#1stphorm #iam1stphorm #duespaid #1stphormathletesearch #legionofboom #gymshark #gymsharkwomen @gymsharkwomen @gymshark @1stphorm
Wow hi, haven’t been on here in ages. Trying to balance out school and life yanno! 😅 . Something a lot of us are going through right now is the stress of finals 🤦🏼‍♀️ It can seem overwhelming and crazy if we let it! But, here’s some tips to help reduce that stress! ✏️Take breaks! Your mind can only handle so much at one time. Do something for yourself to allow your mind to relax. ✏️Prioritize & Plan! Plan out what’s the most important or what needs to be done first. Focus on one thing at a time so as not to get too overwhelmed. ✏️Exercise! Not only is exercising good for your health, but it can actually help you while studying! It will give you some energy and reduce stress. Plus those endorphins will help make you feel better. ✏️Make sure to get enough sleep!! Sleeping will help keep you calm, rejuvenated, and you’ll be able to retain more information! ✏️Breathe! You will get through finals! Take deep breathes and remember this stress is only for a short time! . Wishing luck to everyone who has finals. You’ve got this! 👊🏼 . . . #1stphorm  #iam1stphorm  #duespaid  #1stphormathletesearch  #legionofboom  #gymshark  #gymsharkwomen  @gymsharkwomen @gymshark @1stphorm
Love it when I get my @1stphorm shipment in. Ran out of the #phormula1 and had to use the wife's #phormula1 for a few day. Now time to go hit the gym for the second time today. #1stphorm #legionofboom #neversettle #1stphormathletesearch #legday #beyourownmotivation #mytransphormationchallenge #noquit #veterans #disabledveteran #betteryourself #duespaid
Results are what matter! ⁣July 25,2018 - NOW.
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The greatest part is that this is completely free!! ⁣
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I’ve lost all of my baby weight and then some! ⁣
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Gained so much energy! ⁣
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Gained so much support through PHAMily!⁣
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Gained my confidence back!⁣
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Gained my strength back! ⁣
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FREE: ⁣
CUSTOM meal and workout plans⁣
Blogs⁣
Ebook⁣
Training videos⁣
Healthy recipes⁣
Coaching⁣
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No credit card required! Link in bio :)⁣
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IM ON A MISSION to help 1MILLION people for FREE! ⁣
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#womanonamission #freeguide #CPTschool @1stphorm #postpartumbody
Results are what matter! ⁣July 25,2018 - NOW. ⁣ The greatest part is that this is completely free!! ⁣ ⁣ I’ve lost all of my baby weight and then some! ⁣ ⁣ Gained so much energy! ⁣ ⁣ Gained so much support through PHAMily!⁣ ⁣ Gained my confidence back!⁣ ⁣ Gained my strength back! ⁣ ⁣ FREE: ⁣ CUSTOM meal and workout plans⁣ Blogs⁣ Ebook⁣ Training videos⁣ Healthy recipes⁣ Coaching⁣ ⁣ No credit card required! Link in bio :)⁣ ⁣ IM ON A MISSION to help 1MILLION people for FREE! ⁣ ⁣ #womanonamission  #freeguide  #CPTschool  @1stphorm #postpartumbody 
It's deload week! Which means training in lower reps and volume and more time under tension. 4-6 second negatives and a 1 second pause. Gets a good workout without exhausting which allows for recovery. From time to time you need to let your central nervous system(CNS) recover.
It's deload week! Which means training in lower reps and volume and more time under tension. 4-6 second negatives and a 1 second pause. Gets a good workout without exhausting which allows for recovery. From time to time you need to let your central nervous system(CNS) recover.
Consistently is the key. 
You know what my Monday’s workout is like. Today I can say consistently is the key and taking notes on your workouts and weights daily you will see where you need to work on whether it’s increasing the reps, sets or weight. I can tell you on my goblet squat I remember starting at 40lb dumbbell and my personal rep goal was reaching 15-20 very easy. Reason why is because that tells me that I need to add more weight since I have adjust my body to that weight and I need to challenge and push myself if I want to get even more stronger. Now I’ve been up to 50lb for awhile and it’s time to bump up weight and even some of my exercises that I’ve paid close attention too. I guess you can say with me which I have noticed I’m consistent on what I’m working out daily because I don’t want one muscle group to be stronger or bigger than the other, I like to keep everything balanced. #alphawarrior #legdayworkout #watersedgechurch #1stphorm #1stphormathletesearch #legionofboom #duespaid #bethe1 #spartan #sporty #spartanbeast #beastmode #fitness #fitnessgirl #fitnessmotivation #personaltrainer #lasvegas #losangeles #texas #oklahoma #miami #dallascowboys #fitnessmodel #tineaversicolor #airforce #missingthatmilitarylife #warriorprincess #portlandoregon #seattle #beachgirl
Consistently is the key. You know what my Monday’s workout is like. Today I can say consistently is the key and taking notes on your workouts and weights daily you will see where you need to work on whether it’s increasing the reps, sets or weight. I can tell you on my goblet squat I remember starting at 40lb dumbbell and my personal rep goal was reaching 15-20 very easy. Reason why is because that tells me that I need to add more weight since I have adjust my body to that weight and I need to challenge and push myself if I want to get even more stronger. Now I’ve been up to 50lb for awhile and it’s time to bump up weight and even some of my exercises that I’ve paid close attention too. I guess you can say with me which I have noticed I’m consistent on what I’m working out daily because I don’t want one muscle group to be stronger or bigger than the other, I like to keep everything balanced. #alphawarrior  #legdayworkout  #watersedgechurch  #1stphorm  #1stphormathletesearch  #legionofboom  #duespaid  #bethe1  #spartan  #sporty  #spartanbeast  #beastmode  #fitness  #fitnessgirl  #fitnessmotivation  #personaltrainer  #lasvegas  #losangeles  #texas  #oklahoma  #miami  #dallascowboys  #fitnessmodel  #tineaversicolor  #airforce  #missingthatmilitarylife  #warriorprincess  #portlandoregon  #seattle  #beachgirl 
🌹
He offered her the world; 
she said she had her own.💋
🌹 He offered her the world; she said she had her own.💋
Don’t know what to get the fitness enthusiast in your family?? We might have the answer, ALIENS! Sorry I meant GIFT CARDS!! #s2 #s2faction #WhateverItTakes #DominateYourLife #1stphorm #legionofboom #wedothework #bethe1 #duespaid #100to0 #s2midmo
Got home to find this in my mail box...I LOVE 1STPHORM!!!! 💯❤️💪🏻
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Tell me about another company that hand writes badass notes/doodles on your purchase order sheet and also hand writes you thank you cards when you didn’t even buy anything!? Go ahead, I’ll wait...🤷🏼‍♂️😉
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@1stphorm I appreciate you! Quality products, the best warehouse staff, and the best customer service I have ever experienced!
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I will never buy anything besides @1stphorm Supplements...EVER AGAIN!! 💯👏🏻
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#iAM1stPhorm
#Phamily
#LegionOfBoom
#1stPhorm4Life
#WeDoTheWork
#1stPhormAthleteSearch
#Greatful
#1stPhorm
#WeDoTheWork
#NeverSettle
#ThankYou
Got home to find this in my mail box...I LOVE 1STPHORM!!!! 💯❤️💪🏻 - Tell me about another company that hand writes badass notes/doodles on your purchase order sheet and also hand writes you thank you cards when you didn’t even buy anything!? Go ahead, I’ll wait...🤷🏼‍♂️😉 - @1stphorm I appreciate you! Quality products, the best warehouse staff, and the best customer service I have ever experienced! - I will never buy anything besides @1stphorm Supplements...EVER AGAIN!! 💯👏🏻 - #iAM1stPhorm  #Phamily  #LegionOfBoom  #1stPhorm4Life  #WeDoTheWork  #1stPhormAthleteSearch  #Greatful  #1stPhorm  #WeDoTheWork  #NeverSettle  #ThankYou 
Being a thicker woman can make finding high quality athletic wear difficult. When I first saw @ptulaactive and all the heart Sami (@leanmachine21) was putting into the brand and how she was expanding sizes to be inclusive I wanted to support her business. I first purchased the herringbone Alainah II Allures. I fell in love with the way they embraced my curves, the soft material and the squat proof material. Naturally, I bought a second pair in black. 
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P'tula sells out quickly at every launch. Sami doesn't put up whatever to make a sale. She cares about the products she puts out and doesn't settle. Every piece is named after a woman that has personally worked with Sami. There is so much to love about the company- it's really a family. It's not just about a sale it's about making women and men feel comfortable and confident in their clothing.
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Congratulations on your two years of growing P'Tula family! May you continue to grow (as I'm sure you will.) I look forward to watching and supporting you all 🖤🖤 #cheersto2years #ptulafamily #ptulactivewear
Being a thicker woman can make finding high quality athletic wear difficult. When I first saw @ptulaactive and all the heart Sami (@leanmachine21) was putting into the brand and how she was expanding sizes to be inclusive I wanted to support her business. I first purchased the herringbone Alainah II Allures. I fell in love with the way they embraced my curves, the soft material and the squat proof material. Naturally, I bought a second pair in black. _____________________ P'tula sells out quickly at every launch. Sami doesn't put up whatever to make a sale. She cares about the products she puts out and doesn't settle. Every piece is named after a woman that has personally worked with Sami. There is so much to love about the company- it's really a family. It's not just about a sale it's about making women and men feel comfortable and confident in their clothing. _____________________ Congratulations on your two years of growing P'Tula family! May you continue to grow (as I'm sure you will.) I look forward to watching and supporting you all 🖤🖤 #cheersto2years  #ptulafamily  #ptulactivewear 
Happy Monday Everyone ! I could not be happier to be starting a new week.  Last week was a little too stressful for my taste and because of it I feel like I fell into a little bit of a slump. I could not be more grateful for Monday to be here because it gives me the opportunity to start things off on a new note and turn things around. I’m not going to lie to you guys life is NOT what you see all the time on social media thats just the only part people decide to show you.  In the REAL WORLD people have problems , and being aware of those problems and knowing how to deal with them is going to be a major factor in your success. Yesterday I decided to rest and eat instead of jumping right back into training and it was the right decision. Not only did i give myself another growing day , but my cortisol levels are lower and today Im going to get a much more anabolic workout. Im kicking the week off with Legs and I can’t wait. Lets do this 👊🏻
#IAm1stPhorm #1stPhormAthleteSearch #WeDoTheWork #DuesPaid #LegionOfBoom #BeThe1 #1stPhorm
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#TrainWithBoz #Muscle #Strength #Chest #Model #Shoulders #Back #Legs #Fitness #FitnessFreak #FitnessAddict #FitnessMotivation #Fit #Motivation #Transformation #LosAngeles #Trainer #PersonalTrainer  #Gainz #Fatloss  #WeightLoss #WorkOutPlans #OnlineTraining
Happy Monday Everyone ! I could not be happier to be starting a new week. Last week was a little too stressful for my taste and because of it I feel like I fell into a little bit of a slump. I could not be more grateful for Monday to be here because it gives me the opportunity to start things off on a new note and turn things around. I’m not going to lie to you guys life is NOT what you see all the time on social media thats just the only part people decide to show you. In the REAL WORLD people have problems , and being aware of those problems and knowing how to deal with them is going to be a major factor in your success. Yesterday I decided to rest and eat instead of jumping right back into training and it was the right decision. Not only did i give myself another growing day , but my cortisol levels are lower and today Im going to get a much more anabolic workout. Im kicking the week off with Legs and I can’t wait. Lets do this 👊🏻 #IAm1stPhorm  #1stPhormAthleteSearch  #WeDoTheWork  #DuesPaid  #LegionOfBoom  #BeThe1  #1stPhorm  . . . . . . . . . . . . . #TrainWithBoz  #Muscle  #Strength  #Chest  #Model  #Shoulders  #Back  #Legs  #Fitness  #FitnessFreak  #FitnessAddict  #FitnessMotivation  #Fit  #Motivation  #Transformation  #LosAngeles  #Trainer  #PersonalTrainer  #Gainz  #Fatloss  #WeightLoss  #WorkOutPlans  #OnlineTraining 
It takes 21 days to form a habit⬇️
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Where do you see yourself on January 1st?
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We have 21 days left until 2019! It's not too late nor is it a bad time to start working toward your goals.
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By starting now you'll have your foot in the door come January and feel comfortable & confident in the changes you're making.
You'll also have cultivated self discipline in what is possibly the hardest part of the year for many to stay on track. If you can do this for yourself now, imagine what a breeze the rest of the year will be??
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Walk those few extra steps.
Try out that new healthy recipe.
Jog that extra lap.
Skip that sugary cookie.
Try out those weights.
Take that new class.
Repeat again tomorrow.
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Let me help you! I've opened up a few extra spots on my team for the season both ONLINE and IN PERSON. Let's show 2019 who's boss together ❤👊 email me at teamktfit@aol.com
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#starttoday #21days #fatloss #weightloss #musclebuilding #personaltrainer #ambition #discipline #dowhatittakes #workhard #hardworkpaysoff #beproud #grablifebythehorns #unstoppable #neversettle #legionofboom #weighttraining #1stphorm #iam1stphorm #bossbabe #mompreneur #teamktfit #womenwholift #fitgoals #fitnessphysique #mondaymotivation
It takes 21 days to form a habit⬇️ . . . Where do you see yourself on January 1st? - We have 21 days left until 2019! It's not too late nor is it a bad time to start working toward your goals. - By starting now you'll have your foot in the door come January and feel comfortable & confident in the changes you're making. You'll also have cultivated self discipline in what is possibly the hardest part of the year for many to stay on track. If you can do this for yourself now, imagine what a breeze the rest of the year will be?? - Walk those few extra steps. Try out that new healthy recipe. Jog that extra lap. Skip that sugary cookie. Try out those weights. Take that new class. Repeat again tomorrow. - Let me help you! I've opened up a few extra spots on my team for the season both ONLINE and IN PERSON. Let's show 2019 who's boss together ❤👊 email me at teamktfit@aol.com . . . . #starttoday  #21days  #fatloss  #weightloss  #musclebuilding  #personaltrainer  #ambition  #discipline  #dowhatittakes  #workhard  #hardworkpaysoff  #beproud  #grablifebythehorns  #unstoppable  #neversettle  #legionofboom  #weighttraining  #1stphorm  #iam1stphorm  #bossbabe  #mompreneur  #teamktfit  #womenwholift  #fitgoals  #fitnessphysique  #mondaymotivation 
It’s going to be a journey. It’s not a sprint to get in shape.” — 
Be active, 
Be healthy,

Be HAPPY. #earnit
It’s going to be a journey. It’s not a sprint to get in shape.” — Be active, Be healthy, Be HAPPY. #earnit 
Our famous protein pancakes!!! Comes with an egg white omelette 1 whole over easy egg on top with our healthy and protein packed pancakes!!! Calories 568
P=46.7 C=54 F=16
Our famous protein pancakes!!! Comes with an egg white omelette 1 whole over easy egg on top with our healthy and protein packed pancakes!!! Calories 568 P=46.7 C=54 F=16
🔥10 PLANK VARIATIONS 👍🏼
🗃SAVE AND TRY THESE LATER
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10 different ways you can work your abs/core 💪🏼
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If you found this useful, so will your training buddy! Don’t be that training buddy that hides workouts ❌ so tag them, share with them, and do it with them 💪🏼
#nomorezerodays #scfit
🔥10 PLANK VARIATIONS 👍🏼 🗃SAVE AND TRY THESE LATER . 10 different ways you can work your abs/core 💪🏼 . If you found this useful, so will your training buddy! Don’t be that training buddy that hides workouts ❌ so tag them, share with them, and do it with them 💪🏼 #nomorezerodays  #scfit 
I’ve actually been doing this for some time now. I do prefer cable over dumbbell flys but every once and a while I do this variation to mix things up
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Try to fight the bands on the way down, keeping your muscles contracted the whole time for about 3 to 4 seconds
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Give it a try your next chest session 🔥
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#100to0 #duespaid #wedothework #iam1stphorm #legionofboom #1stphorm #chest #chestday #chestworkout #flys #chestflys #fit #fitness #fitnessmotivation #fitnesstips #gym #workout #bandexercises #exercisebands #healthy #healthylifestyle #dumbells #bodybuilding
I’ve actually been doing this for some time now. I do prefer cable over dumbbell flys but every once and a while I do this variation to mix things up . Try to fight the bands on the way down, keeping your muscles contracted the whole time for about 3 to 4 seconds . Give it a try your next chest session 🔥 . . . . . #100to0  #duespaid  #wedothework  #iam1stphorm  #legionofboom  #1stphorm  #chest  #chestday  #chestworkout  #flys  #chestflys  #fit  #fitness  #fitnessmotivation  #fitnesstips  #gym  #workout  #bandexercises  #exercisebands  #healthy  #healthylifestyle  #dumbells  #bodybuilding 
Just waiting until that time I take my last final exam of grad school. T-minus 5 days until I walk across that stage. .
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It has been a rough 11 months but I don't settle for less than mediocre. I strive for the best no matter how hard it the obstacles are to overcome. 
#motivation #npcphysique #npc #legionofboom #nevergiveup #neversettle #fitlife #bodybuilding #tattedmilitary #combatveteran #veteran #militarymuscle #iam1stphorm #navy #combatironapparel #suckitupbuttercup #tattedmuscle #conquerlife #focus #cia_tacticalathlete #grind #mindovermatter #staythecourse #fitfreak
Just waiting until that time I take my last final exam of grad school. T-minus 5 days until I walk across that stage. . . It has been a rough 11 months but I don't settle for less than mediocre. I strive for the best no matter how hard it the obstacles are to overcome. #motivation  #npcphysique  #npc  #legionofboom  #nevergiveup  #neversettle  #fitlife  #bodybuilding  #tattedmilitary  #combatveteran  #veteran  #militarymuscle  #iam1stphorm  #navy  #combatironapparel  #suckitupbuttercup  #tattedmuscle  #conquerlife  #focus  #cia_tacticalathlete  #grind  #mindovermatter  #staythecourse  #fitfreak 
Couldn't have said it better 💙 I am glad I finally made it out to a meet and a extra special one at that, it was a pleasure meeting some more Phamily!
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#repost Last Sunday the #socalphamily joined forces with @djanthonyl @chris_puck_33 and @claudiamalofitness to come together and make an impact coast to coast for @toys_for_tots_organization
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With words from our leader and friend @mrfrisella to kick off the workout and some important things to remember during our workout courtesy of our honorary SoCal #phamily member @theptboss we had a very meaningful workout!
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I am so thankful to have been a small part of something so meaningful!
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Thank you to not only the SoCal phamily that joined us in person but to the phamily across the country who donated toys for the event!
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Being a part of the @1stphorm phamily is an honor and something I will never take for granted!
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I am proud to be a part of such a group of amazing human beings!
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Together we can and are making a positive impact in this world!
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Special thank you to @kelly_michelsen and @selfmadetrainingfacilitycorona for opening their doors to us for this special event!
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🎥 @gingersdphotography
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#duespaid #weare1stphorm #fitnessfun #serveothers #worldchangers #legionofboom #toysfortots #christmas #tistheseason #neversettle #bemorehuman #phamily #extendedphamily #socal #selfmade #coasttocoast #westcoast #eastcoast
Couldn't have said it better 💙 I am glad I finally made it out to a meet and a extra special one at that, it was a pleasure meeting some more Phamily! ----------- #repost  Last Sunday the #socalphamily  joined forces with @djanthonyl @chris_puck_33 and @claudiamalofitness to come together and make an impact coast to coast for @toys_for_tots_organization . With words from our leader and friend @mrfrisella to kick off the workout and some important things to remember during our workout courtesy of our honorary SoCal #phamily  member @theptboss we had a very meaningful workout! . I am so thankful to have been a small part of something so meaningful! . Thank you to not only the SoCal phamily that joined us in person but to the phamily across the country who donated toys for the event! . Being a part of the @1stphorm phamily is an honor and something I will never take for granted! . I am proud to be a part of such a group of amazing human beings! . Together we can and are making a positive impact in this world! . Special thank you to @kelly_michelsen and @selfmadetrainingfacilitycorona for opening their doors to us for this special event! . 🎥 @gingersdphotography . #duespaid  #weare1stphorm  #fitnessfun  #serveothers  #worldchangers  #legionofboom  #toysfortots  #christmas  #tistheseason  #neversettle  #bemorehuman  #phamily  #extendedphamily  #socal  #selfmade  #coasttocoast  #westcoast  #eastcoast 
If I had to compare the my new favorite protein bar to something, it’d be a Reese’s Fast Break!
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But the Macros are completely different!
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The Level-1 bar has 20 grams of protein, 13 fat, and 19 carbs. 260 calories, perfect for a meal on the go!
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The king size Fast Break has 450 calories. 9 protein, 21 fat, and 63 carbs.
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If given a bite of these two blind folded I’m not sure I could tell the difference.
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Does your protein bar taste this good?
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#eatthisnotthat #proteinbar #level1 #iamsmf #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid
If I had to compare the my new favorite protein bar to something, it’d be a Reese’s Fast Break! . But the Macros are completely different! . The Level-1 bar has 20 grams of protein, 13 fat, and 19 carbs. 260 calories, perfect for a meal on the go! . The king size Fast Break has 450 calories. 9 protein, 21 fat, and 63 carbs. . If given a bite of these two blind folded I’m not sure I could tell the difference. . Does your protein bar taste this good? . #eatthisnotthat  #proteinbar  #level1  #iamsmf  #iam1stphorm  #1stphorm  #legionofboom  #1stphormathletesearch  #bethe1  #wedothework  #duespaid 
MONDAY MOTIVATION
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So I’m not going to lie, last week was rough for me. We’ve all had weeks like this before.
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• I got sick.
• l lost a little motivation.
• I didn’t feel like doing anything.
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I absolutely hate getting sick. I hate not being able to perform at my best inside and outside of the gym. I hate how it makes me feel.
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I want to express how important hydration and nutrition is when you’re sick.
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Water helps tremendously with thinning out the mucus which clears out your nose and throat.
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Proper nutrition gives your body the proper nutrients to help fight off those viruses.
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Along with both of those and being able to break that mental barrier you have when you’re sick is important.
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It not only helps you feel better, but you kinda feel like a badass. I love the feeling of being able to get through anything. Nothing is going to slow us down 😤
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Let’s all have an amazing week and kill it per usual 🤘🏽
MONDAY MOTIVATION . So I’m not going to lie, last week was rough for me. We’ve all had weeks like this before. . • I got sick. • l lost a little motivation. • I didn’t feel like doing anything. . I absolutely hate getting sick. I hate not being able to perform at my best inside and outside of the gym. I hate how it makes me feel. . I want to express how important hydration and nutrition is when you’re sick. . Water helps tremendously with thinning out the mucus which clears out your nose and throat. . Proper nutrition gives your body the proper nutrients to help fight off those viruses. . Along with both of those and being able to break that mental barrier you have when you’re sick is important. . It not only helps you feel better, but you kinda feel like a badass. I love the feeling of being able to get through anything. Nothing is going to slow us down 😤 . Let’s all have an amazing week and kill it per usual 🤘🏽
Thanks for the sweet new shirt @1stphorm #iam1stphorm #fallsprintchallenge #fallsprint #legionofboom #1stphorm #8daysleft
Root Beer Float Phormula-1 and Ignition. —
I love this combination of @1stphorm products after my workouts. I drink this and then we go eat. —
Since Phormula-1 is a fast acting protein, it doesn’t make me too full to not want to eat real food by time we get home or to the restaurant. —
I love how Ignition helps with muscle growth and decreases muscle recovery time. —
#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #100-0
Root Beer Float Phormula-1 and Ignition. — I love this combination of @1stphorm products after my workouts. I drink this and then we go eat. — Since Phormula-1 is a fast acting protein, it doesn’t make me too full to not want to eat real food by time we get home or to the restaurant. — I love how Ignition helps with muscle growth and decreases muscle recovery time. — #iam1stphorm  #1stphorm  #legionofboom  #1stphormathletesearch  #bethe1  #wedothework  #duespaid  #100 -0
A strong core is the foundation of strength and athleticism. Don’t build your house on a shit foundation people! #core #coretraining #abs #sweatequity #earnit #fitnessmodel #guyswithtatoos #guywholift #swole #strong #getafterit #1stphorm #legionofboom #phamily #fitness #bodybuilding #nopainnogain
Staying active outside the gym. Blessed to be surrounded by so many hiking trails with beautiful views of the ocean, making it my favorite outdoor activity. .
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#iam1stphorm #stayactive #outdoors #befit #behealthy #hiking #lagunabeach #orangecounty #crystalcovestatepark #reefpoint #trusttheprocess #cpt #personaltrainer #westcoast #californiadreaming #cali #legionofboom #fitness #strongnotskinny #girlswholift #discipline #workout #training #loveyourself #fitandhealthy #workforit #neversettle #blessed #grateful #loa
Staying active outside the gym. Blessed to be surrounded by so many hiking trails with beautiful views of the ocean, making it my favorite outdoor activity. . . . . #iam1stphorm  #stayactive  #outdoors  #befit  #behealthy  #hiking  #lagunabeach  #orangecounty  #crystalcovestatepark  #reefpoint  #trusttheprocess  #cpt  #personaltrainer  #westcoast  #californiadreaming  #cali  #legionofboom  #fitness  #strongnotskinny  #girlswholift  #discipline  #workout  #training  #loveyourself  #fitandhealthy  #workforit  #neversettle  #blessed  #grateful  #loa 
#Work
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I know what I want.
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And what I want is gunna require me to WORK for alot of F*kin Years.
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I'm ok with that⛏📋💵
#Work  . I know what I want. . And what I want is gunna require me to WORK for alot of F*kin Years. . I'm ok with that⛏📋💵
#Repost @bko_fitness_ with @get_repost
・・・
Back Attack Day!!!!
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Today marks the first day I completed a set of #Deadlifts in over two years.
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Reason being a sciatic nerve injury that continually nagged me. And given my work ethic I decided to stop doing deadlifts because I always went to hard on them!
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So today I decided to add them back into my routine. And this go around my goal was to go 70% PR for them. And it was a success.
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Point being... don’t ego lift. When it comes to deadlifts that is what I always did in the past.
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I would push my body to the absolute limit trying to get crazy weights. Yes most cases I ended up getting the weights but, I would always end up hurting my lower back again.
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So be sure to lift smart.
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Lift with proper form.
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And stay within a reasonable weight and rep range for your goals.
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After deadlifts I decided to smash some B.B. Rows. Keeping them controlled! Which then lead to the power rows for explosive strength.
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After all the power training it was time for the reps on reps.
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One of my main focuses for the next 12 weeks will be to hammer my back.
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I really want to build both thickness and width. In order to do this #BackDay really needs to be zoned in!
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Swipe to see some of the clips from today’s workout.
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For the entire workout skip to the end.
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Do you think you can complete it?
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What is your favorite back workout?
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#TeamBKO #BKOFitness
#Repost  @bko_fitness_ with @get_repost ・・・ Back Attack Day!!!! . Today marks the first day I completed a set of #Deadlifts  in over two years. . Reason being a sciatic nerve injury that continually nagged me. And given my work ethic I decided to stop doing deadlifts because I always went to hard on them! . So today I decided to add them back into my routine. And this go around my goal was to go 70% PR for them. And it was a success. . Point being... don’t ego lift. When it comes to deadlifts that is what I always did in the past. . I would push my body to the absolute limit trying to get crazy weights. Yes most cases I ended up getting the weights but, I would always end up hurting my lower back again. . So be sure to lift smart. . Lift with proper form. . And stay within a reasonable weight and rep range for your goals. . After deadlifts I decided to smash some B.B. Rows. Keeping them controlled! Which then lead to the power rows for explosive strength. . After all the power training it was time for the reps on reps. . One of my main focuses for the next 12 weeks will be to hammer my back. . I really want to build both thickness and width. In order to do this #BackDay  really needs to be zoned in! . Swipe to see some of the clips from today’s workout. . For the entire workout skip to the end. . Do you think you can complete it? . What is your favorite back workout? _____________ #TeamBKO  #BKOFitness 
‘What’s your secret?!?!’
Truth be told, there is no secret. No magic pill to melt down the fat and be ‘fit’
Supplements are in place to do just that, ‘Supplement’
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After receiving my giveaway package from @1stphorm, John and I decided to go ahead and incorporate the Royal 21 Queen System to help with my goal of gaining lean muscle.
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With using this system, we needed to make sure that my body is burning fat effectively along with cardio and PROPER NUTRITION!!
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I work late at night so my days start around 10pm.
💪🏾Take 1 capsule of #royal21queen and 2 Thyro-21 capsules (10:30 and then again around 330am).
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🔥I take Royal 21 Queen with my first meal because it sits better on my stomach (you’ll know what works best for you during your own tolerance phase)
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💪🏾I aim to be asleep by 11am, so I take 3 capsules of Core-21 an hour before sleeping to wind down for the best rest of my life!!!
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I’ve been using the Royal 21 Queen System now going on 3 weeks and I’m feeling more energized, better rested and my body doesn’t feel a drained between training days.
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#iam1stphorm #1stphormathletesearch #royal21queen #wedothework #duespaid
‘What’s your secret?!?!’ Truth be told, there is no secret. No magic pill to melt down the fat and be ‘fit’ Supplements are in place to do just that, ‘Supplement’ • After receiving my giveaway package from @1stphorm, John and I decided to go ahead and incorporate the Royal 21 Queen System to help with my goal of gaining lean muscle. . With using this system, we needed to make sure that my body is burning fat effectively along with cardio and PROPER NUTRITION!! • I work late at night so my days start around 10pm. 💪🏾Take 1 capsule of #royal21queen  and 2 Thyro-21 capsules (10:30 and then again around 330am). . 🔥I take Royal 21 Queen with my first meal because it sits better on my stomach (you’ll know what works best for you during your own tolerance phase) . 💪🏾I aim to be asleep by 11am, so I take 3 capsules of Core-21 an hour before sleeping to wind down for the best rest of my life!!! • I’ve been using the Royal 21 Queen System now going on 3 weeks and I’m feeling more energized, better rested and my body doesn’t feel a drained between training days. • #iam1stphorm  #1stphormathletesearch  #royal21queen  #wedothework  #duespaid 
Today was PR day for me @ our gym, which means I found weakness’ that need work & new motivation! I also left super hungry & ready for recovery 😑. ————————————————————#1st Phorm’s Phormula-1 when paired with Ignition has been the biggest game changer for Evan & I. ————————————————————Phormula-1 is a rapid assimilating protein that is absorbed by your muscles quickly to begin rebuilding. It is low temperature processed, which means the 20 grams of protein it says I’m getting...I actually am. ———————————————————-Ignition is my post workout carb source. Your body works like a machine & out of necessity. When you deplete the glycogen stores in your muscles, that’s the first thing your body looks to replenish. Without a carb source, your body will break down the protein & use it as glycogen. When this happens, you’ve wasted half the protein you just ingested for muscle building! Ignition is a better option than eating high sugar foods post workout, bc it is pure dexanhydrous glucose (which is what your muscle is wants) & It is formulated to bypass your liver stores to go straight to the muscle. ————————————————————-My advice: don’t waste your time on expensive protein if you aren’t going to be able to get the maximum benefit out of it! If you’re looking to change your post workout game, you can click the link in my bio for free shipping 🏋🏼‍♀️💪🏻
Today was PR day for me @ our gym, which means I found weakness’ that need work & new motivation! I also left super hungry & ready for recovery 😑. ————————————————————#1st  Phorm’s Phormula-1 when paired with Ignition has been the biggest game changer for Evan & I. ————————————————————Phormula-1 is a rapid assimilating protein that is absorbed by your muscles quickly to begin rebuilding. It is low temperature processed, which means the 20 grams of protein it says I’m getting...I actually am. ———————————————————-Ignition is my post workout carb source. Your body works like a machine & out of necessity. When you deplete the glycogen stores in your muscles, that’s the first thing your body looks to replenish. Without a carb source, your body will break down the protein & use it as glycogen. When this happens, you’ve wasted half the protein you just ingested for muscle building! Ignition is a better option than eating high sugar foods post workout, bc it is pure dexanhydrous glucose (which is what your muscle is wants) & It is formulated to bypass your liver stores to go straight to the muscle. ————————————————————-My advice: don’t waste your time on expensive protein if you aren’t going to be able to get the maximum benefit out of it! If you’re looking to change your post workout game, you can click the link in my bio for free shipping 🏋🏼‍♀️💪🏻
One of the many gym pictures I take but in this one I feel the “prettiest” and strongest. Maybe it’s that blue tank or maybe it’s because I am really starting to see and feel my body changing. .
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As this year almost comes to an end I’m spending a lot of time reflecting on how much I have changed this year. I’ve changed not just physically but mentally & emotionally as well. .
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While I used to shy away from challenges or things that would make me work hard because of fear of failure I jumped in with both feet and just aimed for whatever I could. .
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Instead of seeing how far I still have to go I look back and see how far I have come. To be honest 2018 I’ve come a long way. Thanks to my coach @chris_puck_33 and his immense wealth of knowledge and group he’s created I know 2019 will hold only a million more milestones for myself.
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Don’t wait for 2019 to make changes to your life. Jump in now and get a head start, we aren’t promised tomorrow. .
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#teamrowan #teamrowanfitness #teamrowan1p #1stphorm #iam1stphorm #mytransphormation #transphormation #mytransphormationstartstoday #duespaid #legionofboom #neverstop #neversettle  #nevergiveup #keepmovingforward #100to0
One of the many gym pictures I take but in this one I feel the “prettiest” and strongest. Maybe it’s that blue tank or maybe it’s because I am really starting to see and feel my body changing. . . As this year almost comes to an end I’m spending a lot of time reflecting on how much I have changed this year. I’ve changed not just physically but mentally & emotionally as well. . . While I used to shy away from challenges or things that would make me work hard because of fear of failure I jumped in with both feet and just aimed for whatever I could. . . Instead of seeing how far I still have to go I look back and see how far I have come. To be honest 2018 I’ve come a long way. Thanks to my coach @chris_puck_33 and his immense wealth of knowledge and group he’s created I know 2019 will hold only a million more milestones for myself. . . Don’t wait for 2019 to make changes to your life. Jump in now and get a head start, we aren’t promised tomorrow. . . #teamrowan  #teamrowanfitness  #teamrowan1p  #1stphorm  #iam1stphorm  #mytransphormation  #transphormation  #mytransphormationstartstoday  #duespaid  #legionofboom  #neverstop  #neversettle  #nevergiveup  #keepmovingforward  #100to0 
🚨W.A.R.RIOR PUSH UP CHALLENGE 🚨
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5 MINUTE AMRAP. Set your timer for 5 minutes and perform as many push ups as you can with proper form (all the way up and all the way down with your body moving as one unit). Resting is allowed however, everytime you stop you must perform a different type of push up. Ex. standard, single leg, sump, diamond, diver bomb, spiderman ect. When you have finished comment your reps below! I did 155. .
 60Day TacPREP, TacLETE, TacPOWER and TactLEAN programs are available now email or inbox for details. .
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#WAR #WARRIORSTRONG #fitness #trainharderthanme #trainforlife #fuctionaltraining #tacticalfitness #military #fire #police #firefighterfitness #policefitness #militaryfitness #BESTRONG #GROWSTRONGER #BERELENTLESS #1stphorm #iam1stphorm #legionofboom #DBTSB #thewilltowin #trainyourprobie
🚨W.A.R.RIOR PUSH UP CHALLENGE 🚨 . 5 MINUTE AMRAP. Set your timer for 5 minutes and perform as many push ups as you can with proper form (all the way up and all the way down with your body moving as one unit). Resting is allowed however, everytime you stop you must perform a different type of push up. Ex. standard, single leg, sump, diamond, diver bomb, spiderman ect. When you have finished comment your reps below! I did 155. . 60Day TacPREP, TacLETE, TacPOWER and TactLEAN programs are available now email or inbox for details. . . #WAR  #WARRIORSTRONG  #fitness  #trainharderthanme  #trainforlife  #fuctionaltraining  #tacticalfitness  #military  #fire  #police  #firefighterfitness  #policefitness  #militaryfitness  #BESTRONG  #GROWSTRONGER  #BERELENTLESS  #1stphorm  #iam1stphorm  #legionofboom  #DBTSB  #thewilltowin  #trainyourprobie 
Fitness is a journey. I understand the struggle of not knowing where to start. Long post but this might be you
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It's true, I've never been massively overweight. I'm 5'4" the heaviest I've ever been is 138, unfortunately do not have photos (I avoided photos and covered up a lot). I'll walk you through these pictures.
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📷1. Freshman year of HS, I was a JV football cheerleader & ran in cross country at the time. Super skinny, no muscle, no curves. .
Later that school year, in spring of 2006, I started track (my favorite sport!) Suprisingly in HS Track, the first thing we did 4 days a week for practice was weight lift. I instantly found a new love.
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My sophomore year I spent the most of off season between XC and Track in the gym in the mornings weight lifting. Eventully could bench 115lbs, my self in weight at the time. And I was box squatting 265lbs. ..
Those two lifts were my favorites. I didnt understand splits or the importance of well rounded strength. I also didnt appear that muscular for being so strong. .
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📷 2 & 3 from senior year. After lifting, mostly during track season, for 4 years. Notice I don't have a ton of muscle growth size-wise despite my strength (still maxing 115 & 265). My legs are much bigger 📷 2 - squats build quads more than they do glutes. Squats for days will give you trunks 🌳not peaches🍑 fam.
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📷 4 & 5 from college. I didn't lift weights in the gym as much. I'll be honest, I was completely intimidated by the huge dudes wandering around in there. I stuck to HIIT training and running. I built some lean muscle tone but was very lean, very thin.
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What I really wanted to do was gain muscle. I found bodybuilding.com my junior year of college and started doing some of Jamie Eason's workouts. However, I still wasn't looking like Jamie. ..
I graduated college, was still lifting on and off, trying different bodybuilding.com workouts. I wasnt getting the results I wanted. Life happened, I became 140lbs. .
I tried doing HIIT again because it had worked so well for me last time, but after I lost around 10lbs the rest of the weight would NOT budge. I was still struggling to fit into most of my clothes and I was losing hope. .
Continued ⬇️
Fitness is a journey. I understand the struggle of not knowing where to start. Long post but this might be you . It's true, I've never been massively overweight. I'm 5'4" the heaviest I've ever been is 138, unfortunately do not have photos (I avoided photos and covered up a lot). I'll walk you through these pictures. . 📷1. Freshman year of HS, I was a JV football cheerleader & ran in cross country at the time. Super skinny, no muscle, no curves. . Later that school year, in spring of 2006, I started track (my favorite sport!) Suprisingly in HS Track, the first thing we did 4 days a week for practice was weight lift. I instantly found a new love. . My sophomore year I spent the most of off season between XC and Track in the gym in the mornings weight lifting. Eventully could bench 115lbs, my self in weight at the time. And I was box squatting 265lbs. .. Those two lifts were my favorites. I didnt understand splits or the importance of well rounded strength. I also didnt appear that muscular for being so strong. . .. 📷 2 & 3 from senior year. After lifting, mostly during track season, for 4 years. Notice I don't have a ton of muscle growth size-wise despite my strength (still maxing 115 & 265). My legs are much bigger 📷 2 - squats build quads more than they do glutes. Squats for days will give you trunks 🌳not peaches🍑 fam. . 📷 4 & 5 from college. I didn't lift weights in the gym as much. I'll be honest, I was completely intimidated by the huge dudes wandering around in there. I stuck to HIIT training and running. I built some lean muscle tone but was very lean, very thin. . What I really wanted to do was gain muscle. I found bodybuilding.com my junior year of college and started doing some of Jamie Eason's workouts. However, I still wasn't looking like Jamie. .. I graduated college, was still lifting on and off, trying different bodybuilding.com workouts. I wasnt getting the results I wanted. Life happened, I became 140lbs. . I tried doing HIIT again because it had worked so well for me last time, but after I lost around 10lbs the rest of the weight would NOT budge. I was still struggling to fit into most of my clothes and I was losing hope. . Continued ⬇️
When you get three inches cut off your hair and it’s still long af 🤷🏼‍♀️ I always get an urge to cut my hair short and then ALWAYS regret it. So, I decided to get more layers and shorter angles to play around with a little! My hair is all healthy now and it feels great. •
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Also loving this @balanceathletica top! SO comfy!!
When you get three inches cut off your hair and it’s still long af 🤷🏼‍♀️ I always get an urge to cut my hair short and then ALWAYS regret it. So, I decided to get more layers and shorter angles to play around with a little! My hair is all healthy now and it feels great. • • • Also loving this @balanceathletica top! SO comfy!!
#MCM ❤️ but really all day, every day. If you can’t handle the mush, keep scrolling. But for those of you that stay to read lemme just say this: ⁣
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💥He is the hardest working man I know. Dedicated, driven, determined⁣
⁣ 💥What he knows he knows well, and he’s not afraid to admit what he doesn’t, but most importantly not afraid to learn, research and grow⁣
⁣ 💥He motivates. Myself, friends, family, others etc. ⁣
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The point of this post? I’m proud of him. Proud of what he’s done, who he is, and who he’s becoming. Proud to call him mine.❤️ ⁣
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💫Follow along as we work, grind, thrive, chase our goals and live our dreams⁣
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Whatever you do, find the person that lifts you up, builds you, encourages you and most importantly PUSHES you when you want to quit. 👊🏼
#MCM  ❤️ but really all day, every day. If you can’t handle the mush, keep scrolling. But for those of you that stay to read lemme just say this: ⁣ ⁣ 💥He is the hardest working man I know. Dedicated, driven, determined⁣ ⁣ 💥What he knows he knows well, and he’s not afraid to admit what he doesn’t, but most importantly not afraid to learn, research and grow⁣ ⁣ 💥He motivates. Myself, friends, family, others etc. ⁣ ⁣ The point of this post? I’m proud of him. Proud of what he’s done, who he is, and who he’s becoming. Proud to call him mine.❤️ ⁣ ⁣ 💫Follow along as we work, grind, thrive, chase our goals and live our dreams⁣ . ⁣ Whatever you do, find the person that lifts you up, builds you, encourages you and most importantly PUSHES you when you want to quit. 👊🏼
Little twist on an overhead tricep extension. Give it a go and let me know how you like it!
Little twist on an overhead tricep extension. Give it a go and let me know how you like it!
Focusing on what other people are doing in the gym?? Obviously you're not working hard enough then 😎👊 #cfitlife #legionofboom #neversettle #100to0 #1stPhorm #1P #phamily #iam1stphorm #girlswithmuscle #girlswholift #love #life #gym #gymrat #fitchick #fitfam #arms #babyabs #weightlossjourney #strong #fit #muscle #muscles #powerhousegym #work #back #traps #mondaymotivation #motivationmonday
Switched up my programs this week.... this is what I did! Give it a try 💪🏼💪🏼💪🏼
4- CG to Wide Pullups 12/each (2-1-3) • Wide Straight Arm Push-down 15
• Band Jumping Jacks 25
3- SA DB Row 12/side (2-1-2)
• Machine Seated Rows (pause reps) 15 • Bench Hop-overs 20/side
3- Wall Sit DB Curls 15 (2-0-2)
• DB BO Rear Delt Flyes 15/each • DB Clean and Press 8
3-Reverse Hyperextensions 25
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#fitlife  #legionofboom #bodypositivity #mindfulness #s2faction #bodygoals #bethe1  #duespaid #conqherfitgirls #ptulalove #neversettle #positivity #inspiration #1stPhorm #bossbabe #ptula  #iam1stPhorm #s2factionistas #workout #fitgirls#fitness #health #healthyliving #growth #lifeunlimited #improve
Switched up my programs this week.... this is what I did! Give it a try 💪🏼💪🏼💪🏼 4- CG to Wide Pullups 12/each (2-1-3) • Wide Straight Arm Push-down 15 • Band Jumping Jacks 25 3- SA DB Row 12/side (2-1-2) • Machine Seated Rows (pause reps) 15 • Bench Hop-overs 20/side 3- Wall Sit DB Curls 15 (2-0-2) • DB BO Rear Delt Flyes 15/each • DB Clean and Press 8 3-Reverse Hyperextensions 25 . . . . . . . . #fitlife  #legionofboom  #bodypositivity  #mindfulness  #s2faction  #bodygoals  #bethe1  #duespaid  #conqherfitgirls  #ptulalove  #neversettle  #positivity  #inspiration  #1stPhorm  #bossbabe  #ptula  #iam1stPhorm  #s2factionistas  #workout  #fitgirls #fitness  #health  #healthyliving  #growth  #lifeunlimited  #improve 
Motivation Monday! 
Set out to do great things this week whether in the gym or outside of the gym. 💪🏽
#iam1stphorm #legionofboom #AlphaPhit #fitnessmotvation #Fortysomethingandfit #24hourfitness #24hourfitnesspearland
#Repost @1stphorm with @get_repost
・・・
GIVEAWAY TIME! We are going to select one lucky winner to win a FREE #1stPhorm Backpack with a Level-1 protein, and our #Microfactor daily nutrient packs! Over a $200 value!

How to enter:
✅ SHARE this post with caption
✅ HASHTAG #1stPhormGiveaway
✅ TAG 3 friends on in our comments
✅ ENTER the $50,000 1st Phorm Athlete Search by going to 1stPhormAthleteSearch.com!

That’s it! A winner will be selected this Friday!

#1stPhormGiveaway #iam1stPhorm #LegionofBoom
#Repost  @1stphorm with @get_repost ・・・ GIVEAWAY TIME! We are going to select one lucky winner to win a FREE #1stPhorm  Backpack with a Level-1 protein, and our #Microfactor  daily nutrient packs! Over a $200 value! How to enter: ✅ SHARE this post with caption ✅ HASHTAG #1stPhormGiveaway  ✅ TAG 3 friends on in our comments ✅ ENTER the $50,000 1st Phorm Athlete Search by going to 1stPhormAthleteSearch.com! That’s it! A winner will be selected this Friday! #1stPhormGiveaway  #iam1stPhorm  #LegionofBoom 
Through discipline you get things done.
Take the actions you need to be successful. 
Have people in your life who will encourage you. ❤
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#iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #itsalifetyle #aspiretoinspire #imagine #believe #achieve #fitness #settheexample #showup #athlete
1st phorm Phamily Life motivation to get out of that Darkness to step into the light 1st phorm is life for me connection on a deeper level something that I can only explain through my page through my work physical mental emotional mindset you can do anything you set your mind to everybody so keep elevating and you will reach the top of the mountain #1stphormlife #1stphorm #iam1stphorm #wedothework #phamily #legionofboom #wedothework #NEVERSETTLE #beyourbestself #bethe1 #workhard #1stphormbloodsweattears
1st phorm Phamily Life motivation to get out of that Darkness to step into the light 1st phorm is life for me connection on a deeper level something that I can only explain through my page through my work physical mental emotional mindset you can do anything you set your mind to everybody so keep elevating and you will reach the top of the mountain #1stphormlife  #1stphorm  #iam1stphorm  #wedothework  #phamily  #legionofboom  #wedothework  #NEVERSETTLE  #beyourbestself  #bethe1  #workhard  #1stphormbloodsweattears 
Somedays you wake up knowing the day is gonna be a monster. So you Gotta make the choice to handle yours. PT test, done. Errands, done. Basketball game, done. Gym session, done. Now time for work. Honor your commitments, but still work on your goals. Take Monday by the throat and tell it this week is yours. .
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#fitness #fitfam #fitlife #fitspo #gymrat #gymlife #gymflow #tattooedmilitary #dedication #motivation #aesthetics #bodybuilding #teamnosleep #noexcuses #earlymorninggrind #militarymuscle #goals #gainz #goodvibes #flawlessfitnessathlete #liftheavy #flawlessfitness #dudeswithtattoos #guyswholift #guyswithtattoos #iam1stphorm #legionofboom #motivationmonday
Somedays you wake up knowing the day is gonna be a monster. So you Gotta make the choice to handle yours. PT test, done. Errands, done. Basketball game, done. Gym session, done. Now time for work. Honor your commitments, but still work on your goals. Take Monday by the throat and tell it this week is yours. . . . #fitness  #fitfam  #fitlife  #fitspo  #gymrat  #gymlife  #gymflow  #tattooedmilitary  #dedication  #motivation  #aesthetics  #bodybuilding  #teamnosleep  #noexcuses  #earlymorninggrind  #militarymuscle  #goals  #gainz  #goodvibes  #flawlessfitnessathlete  #liftheavy  #flawlessfitness  #dudeswithtattoos  #guyswholift  #guyswithtattoos  #iam1stphorm  #legionofboom  #motivationmonday 
Finally hit 315lbs without a spotter today. Still need to work on my hips, but got a good lift today. Shooting for 335lbs next week. #iam1stphorm, #1stphorm, #legionofboom, #1stphormathletesearch, #bethe1, #wedothework, #duespaid 
#IAmAnOutlaw #Outlawlaboratory #OutlawLife #BeAnOutlaw #BeALegend #OutlawWorldWide #bodybuilding #powerlifter
As the shirt says “Intensity Builds Density.” It’s great having a spotter consistently so you can really bring yourself to absolute failure safely and push yourself to the max. This has really helped me to put up some heavier weights and put a little more mass on. It’s also good to have someone to push you and go farther when you think you might not be able to. • Today me and @seeshadows hit chest and tris with some drop sets and heavier weight. Flat bench was 4sets 6-8 reps with weight increase each set. Then incline DB 4sets 8-10reps reaching failure on last set of every workout. Decline hammer strength machine 3sets 8-10reps and then last chest workout was cable chest flys 4sets 10-12reps with a drop set. • Tricep workout was skull-crushers SS (superset) with close grip bench 3sets 10reps each and then cable rope extensions focusing on the lateral head. 4sets 10-12reps with a drop set at the end. 
#1stphorm #1stphormathletesearch #tatted #iam1stphorm #duespaid #legionofboom #fitness #fitnessmotivation
As the shirt says “Intensity Builds Density.” It’s great having a spotter consistently so you can really bring yourself to absolute failure safely and push yourself to the max. This has really helped me to put up some heavier weights and put a little more mass on. It’s also good to have someone to push you and go farther when you think you might not be able to. • Today me and @seeshadows hit chest and tris with some drop sets and heavier weight. Flat bench was 4sets 6-8 reps with weight increase each set. Then incline DB 4sets 8-10reps reaching failure on last set of every workout. Decline hammer strength machine 3sets 8-10reps and then last chest workout was cable chest flys 4sets 10-12reps with a drop set. • Tricep workout was skull-crushers SS (superset) with close grip bench 3sets 10reps each and then cable rope extensions focusing on the lateral head. 4sets 10-12reps with a drop set at the end. #1stphorm  #1stphormathletesearch  #tatted  #iam1stphorm  #duespaid  #legionofboom  #fitness  #fitnessmotivation 
Just because someone reached a certain milestone before you did, doesn’t mean you won’t get there too.
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There are enough houses, marriages, dogs, money, cars, jobs, and vacations to go around.
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Don’t let comparison steal your joy.🤗
Just because someone reached a certain milestone before you did, doesn’t mean you won’t get there too. . There are enough houses, marriages, dogs, money, cars, jobs, and vacations to go around. . Don’t let comparison steal your joy.🤗
Dress up. Show up. Don't be afraid to fuck up!💁🏻‍♀️
Dress up. Show up. Don't be afraid to fuck up!💁🏻‍♀️
Today is Day 334 of my #transPHORMation.  I've lost 112lbs, lost fat,  gained muscle, changed my mindset and overall view on life.  Since Day 1 I haven't celebrated or shared really how proud I am of myself.  Why?  In the beginning it was so I didn't become comfortable with where I was in, so i didn't quit or fail like i have in attempts prior.  Then once i started being proud of my achievements and my dedication to becoming a better me,  i still down played.  Again,  why?  I didn't want to come across cocky or arrogant.  I believe how I motivate or inspire is the fact I'm a nobody,  just an average guy that made a decision enough is enough and i've been putting in the work and people of all walks of life can relate because i'm not a fitness guru or an expert. .
So here's the thing though, at the toys 4 tot event I learned even more about myself and the brand I'm loyal to.  I learned that while helping others its ok to help yourself.  That its ok to "promote" yourself, or pat yourself on the back.  You can achieve and share great things and still remain humbled.  I want to be better tomorrow then I was today,  but I want that for everyone around me.  My YouTube videos I have screenshots posted of, I would like you to watch because it's my message.  Its been my message from day 1 when I was majorly insecure standing with no shirt on in the mirror talking about taken the 1st step.  I said i'm sharing this in hopes 1 other person finds motivation or inspiration from it.  Well I want it to be 10 people,  then 100, then 1000 people.  You see while making myself better I am trying to show others it can be done.  In a way i'm being selfish,  but you know what,  I can't tell others to believe in themselves if I don't believe in myself.  I don't speak to make a profit.  This year I've gained nothing financially by sharing,  reaching out or promoting @1stphorm or my coach @chris_puck_33 .  I do it 1) hold myself accountable and 2) hope that my journey inspires others to start,  continue or get back on their own journey.  In a society where things are "picture perfect" I want to show that its not,  and it's ok.  I want people to know their not alone!
Today is Day 334 of my #transPHORMation . I've lost 112lbs, lost fat, gained muscle, changed my mindset and overall view on life. Since Day 1 I haven't celebrated or shared really how proud I am of myself. Why? In the beginning it was so I didn't become comfortable with where I was in, so i didn't quit or fail like i have in attempts prior. Then once i started being proud of my achievements and my dedication to becoming a better me, i still down played. Again, why? I didn't want to come across cocky or arrogant. I believe how I motivate or inspire is the fact I'm a nobody, just an average guy that made a decision enough is enough and i've been putting in the work and people of all walks of life can relate because i'm not a fitness guru or an expert. . So here's the thing though, at the toys 4 tot event I learned even more about myself and the brand I'm loyal to. I learned that while helping others its ok to help yourself. That its ok to "promote" yourself, or pat yourself on the back. You can achieve and share great things and still remain humbled. I want to be better tomorrow then I was today, but I want that for everyone around me. My YouTube videos I have screenshots posted of, I would like you to watch because it's my message. Its been my message from day 1 when I was majorly insecure standing with no shirt on in the mirror talking about taken the 1st step. I said i'm sharing this in hopes 1 other person finds motivation or inspiration from it. Well I want it to be 10 people, then 100, then 1000 people. You see while making myself better I am trying to show others it can be done. In a way i'm being selfish, but you know what, I can't tell others to believe in themselves if I don't believe in myself. I don't speak to make a profit. This year I've gained nothing financially by sharing, reaching out or promoting @1stphorm or my coach @chris_puck_33 . I do it 1) hold myself accountable and 2) hope that my journey inspires others to start, continue or get back on their own journey. In a society where things are "picture perfect" I want to show that its not, and it's ok. I want people to know their not alone!
Can Wilson make his case for MVP?
Can Wilson make his case for MVP?
You don’t have a heart If this post doesn’t move you 😂 (Its about my baby girl so IDC if you judge me🤫☝🏼)
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Nala was my first fur baby that I had on my own. She was my little badass &  side-kick. I was completely devestated when she disappeared. (Some of you may remember...)
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For a year, I never wanted a new one because I thought it would never be the same. My heart hadn’t fully healed, or so I thought, so I proceededt to the shelter to “look” and play with some of the dogs that were up for adoption. 👀
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Let’s be really honest here. If you have a heart, walking through a shelter just breaks you! How can you go and leave empty handed??! Needless to say, I adopted Nova on September 22, that same day. 🙌🏼
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I find it intriguing that I also had my first ultrasound in September, my biopsy in October, and my surgery in November. It was a very emotional three months. She was and has been the best emotional support through it all.
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Nova’s loyalty and sense of awareness is astounding. She has been by my side day and night— in pain, upset, or even scared. She would nuzzle up beside me and comfort me, almost as if she were a stuffed animal and I a small child. 👧🏼
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If you are someone who struggles with chronic health issues, PTSD, depression, or something similar & are capable of taking care of a pet —
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A D O P T 🐶
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So many animals are abandoned, abused, or strays that are without homes. *Insert Sarah Mclachlan’s, I Will Remember You, here* (Yep, had to. I know you know what I’m talking about— Gets me every.single.time.)
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Looking back to September, all I can do is laugh as I think of how proud I was to rescue her, because now, I am most certain she rescued me 💕

#thelifeofsupernova #rescue #dogsofinstagram #puppy #furbaby #pitbullpuppy #petsofinstagram #doglover #pitbulladvocate #pitbullsofig #petlover #dogoftheday #muttlove #wetnose #puppykisses #tailwagging
You don’t have a heart If this post doesn’t move you 😂 (Its about my baby girl so IDC if you judge me🤫☝🏼) . Nala was my first fur baby that I had on my own. She was my little badass & side-kick. I was completely devestated when she disappeared. (Some of you may remember...) . For a year, I never wanted a new one because I thought it would never be the same. My heart hadn’t fully healed, or so I thought, so I proceededt to the shelter to “look” and play with some of the dogs that were up for adoption. 👀 . Let’s be really honest here. If you have a heart, walking through a shelter just breaks you! How can you go and leave empty handed??! Needless to say, I adopted Nova on September 22, that same day. 🙌🏼 . I find it intriguing that I also had my first ultrasound in September, my biopsy in October, and my surgery in November. It was a very emotional three months. She was and has been the best emotional support through it all. . Nova’s loyalty and sense of awareness is astounding. She has been by my side day and night— in pain, upset, or even scared. She would nuzzle up beside me and comfort me, almost as if she were a stuffed animal and I a small child. 👧🏼 . If you are someone who struggles with chronic health issues, PTSD, depression, or something similar & are capable of taking care of a pet — . A D O P T 🐶 . So many animals are abandoned, abused, or strays that are without homes. *Insert Sarah Mclachlan’s, I Will Remember You, here* (Yep, had to. I know you know what I’m talking about— Gets me every.single.time.) . Looking back to September, all I can do is laugh as I think of how proud I was to rescue her, because now, I am most certain she rescued me 💕 #thelifeofsupernova  #rescue  #dogsofinstagram  #puppy  #furbaby  #pitbullpuppy  #petsofinstagram  #doglover  #pitbulladvocate  #pitbullsofig  #petlover  #dogoftheday  #muttlove  #wetnose  #puppykisses  #tailwagging 
They always say, “if you love what you do, you’ll never work a day in your life”. And yanno what? I think they were right 💝🎗
#iam1stphorm
#happyascanbe
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First competition went pretty well. I think we bit off more then we could chew by going rx but fuck it we still did our best, workouts where doable but trying to keep up the other rx people was hard 😂 but next time we will be stronger and faster!! Good job to everyone and thank you to all our supporters, couldn't of asked for a more wild family to be apart of!! @crossfitwildrose

#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch
First competition went pretty well. I think we bit off more then we could chew by going rx but fuck it we still did our best, workouts where doable but trying to keep up the other rx people was hard 😂 but next time we will be stronger and faster!! Good job to everyone and thank you to all our supporters, couldn't of asked for a more wild family to be apart of!! @crossfitwildrose #iam1stphorm  #1stphorm  #legionofboom  #1stphormathletesearch