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.
🔥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🥰 .
✖️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. 👍🏻
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 💪🏻💪🏻💪🏻
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. -
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!! ..
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.
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.
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
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!
CUSTOM meal and workout plans
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.
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
🔥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 💪🏼
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!
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 🤘🏽
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. —
#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?
‘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.
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. .
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. .
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. .
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:
💥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. 👊🏼
#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!
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.
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.🤗
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!
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 💕
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