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My eight week challenge is almost coming to an end and I could honestly say that I’m not really excited to see it end. For many reasons. I’m not proud of myself. And I don’t say that to be harsh on myself, but I say that to be honest with myself. Did I do the best I could? Honestly, no. For me this challenge was more than just a transformation physically, it’s been a challenge emotionally & mentally. I am not used to having a support group like I found in this challenge. So it’s been hard for me to realize how big my 1st Phorm family is - and it’s huge. I’m not used to that. Also, I’ve had to come to terms that mentally I wasn’t ready to make some changes in my life. Do I want those changes? Yes!! I want them but mentally for some reason I kept telling myself the same lies I did always - I’m not capable of this. So the challenge is almost over and there is no way in a few days I’ll get to where I want to be but while the challenge may end this weekend, for me my true journey is beginning. Thanks to 1st Phorm I’ve given myself the tools, the support & the ability to tackle my future. I’m actually looking forward to seeing what the future holds, more healing emotionally & finally achieving my weight loss and health goals. This is just the beginning. #teamrowan1p #transphormation #mytransphormation #legionofboom #iam1stphorm #neverstop #nevergiveup #keepmovingforward
My eight week challenge is almost coming to an end and I could honestly say that I’m not really excited to see it end. For many reasons. I’m not proud of myself. And I don’t say that to be harsh on myself, but I say that to be honest with myself. Did I do the best I could? Honestly, no. For me this challenge was more than just a transformation physically, it’s been a challenge emotionally & mentally. I am not used to having a support group like I found in this challenge. So it’s been hard for me to realize how big my 1st Phorm family is - and it’s huge. I’m not used to that. Also, I’ve had to come to terms that mentally I wasn’t ready to make some changes in my life. Do I want those changes? Yes!! I want them but mentally for some reason I kept telling myself the same lies I did always - I’m not capable of this. So the challenge is almost over and there is no way in a few days I’ll get to where I want to be but while the challenge may end this weekend, for me my true journey is beginning. Thanks to 1st Phorm I’ve given myself the tools, the support & the ability to tackle my future. I’m actually looking forward to seeing what the future holds, more healing emotionally & finally achieving my weight loss and health goals. This is just the beginning. #teamrowan1p  #transphormation  #mytransphormation  #legionofboom  #iam1stphorm  #neverstop  #nevergiveup  #keepmovingforward 
Show up for yourself and everything else will start showing up as well.
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We were all beginners once. Honestly I don’t know how long it takes to not consider yourself a beginner.
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Show up in the gym even if you don’t feel like you know what to do. Show up in the kitchen even if your meals seem boring or blah.
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You will get the hang of health and fitness and the more you show up for yourself things will continue to get better for you.
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#duespaid #fitnessjourney #showup
Show up for yourself and everything else will start showing up as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We were all beginners once. Honestly I don’t know how long it takes to not consider yourself a beginner. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Show up in the gym even if you don’t feel like you know what to do. Show up in the kitchen even if your meals seem boring or blah. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You will get the hang of health and fitness and the more you show up for yourself things will continue to get better for you. . . . #duespaid  #fitnessjourney  #showup 
Nothing like progress!!! #iam1stphorm #legionofboom #homegym #letsgetit
The best post workout stack to take by far is @1stphorm Phormula-1 Mint Chocolate Cookie (Tastes like a mint chocolate milkshake 🤤) and a scoop of Ignition(swipe to see products). 🔷

I have seen incredible results in the time that I have been using it.
Best part, besides it tasting AMAZING, is that I don’t get that bloated feeling after drinking the shake.
That means the Phormula-1 is being absorbed by your muscles faster than any other protein on the market.
Ensuring that you maximize your efforts in the gym. 🔷

Combined with Ignition which replenishes your glycogen stores, Improves Muscle Stamina, Spikes Insulin and Ignites Muscle Growth. Makes this post workout stack above all others. 🔷

#iam1stphorm #legionofboom #aesthetic #science 🔷 💀 Check out @absxtatts for awesome
and comfortable apparel💀 🔷

#absxtatts #1stphorm #tattoos 
#strength #npc #gymlife #Dedication
#Physique #HardWork #TrainInsane
#Health #BodyBuilding #Focus #IIFYM
#Flex #Inspiration #Workout
#SecondHome #ifbb #Gym #Lifestyle
#EatClean #FitFam #FitLife #inked
The best post workout stack to take by far is @1stphorm Phormula-1 Mint Chocolate Cookie (Tastes like a mint chocolate milkshake 🤤) and a scoop of Ignition(swipe to see products). 🔷 I have seen incredible results in the time that I have been using it. Best part, besides it tasting AMAZING, is that I don’t get that bloated feeling after drinking the shake. That means the Phormula-1 is being absorbed by your muscles faster than any other protein on the market. Ensuring that you maximize your efforts in the gym. 🔷 Combined with Ignition which replenishes your glycogen stores, Improves Muscle Stamina, Spikes Insulin and Ignites Muscle Growth. Makes this post workout stack above all others. 🔷 #iam1stphorm  #legionofboom  #aesthetic  #science  🔷 💀 Check out @absxtatts for awesome and comfortable apparel💀 🔷 #absxtatts  #1stphorm  #tattoos  #strength  #npc  #gymlife  #Dedication  #Physique  #HardWork  #TrainInsane  #Health  #BodyBuilding  #Focus  #IIFYM  #Flex  #Inspiration  #Workout  #SecondHome  #ifbb  #Gym  #Lifestyle  #EatClean  #FitFam  #FitLife  #inked 
I’ll say it loud for the people in the back, DO NOT LET THE SCALE DETERMINE YOUR WORTH.
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Now that I have your attention, let me tell you something. I’m heavier now than I have been in a long time. Yep, you probably wouldn’t guess that by looking at me, but it’s true. Has it gotten to me? You bet. But, then I take a step back & look at pictures like these.
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After taking the picture on the right on Sunday,  I remembered I had a picture in the exact same outfit from about a year ago. Like any basic fit chick would do, I compared the two 😂
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By just looking at these two pictures you can see some pretty big changes in my physique. Leaner legs, bigger glutes & shoulders, more muscle. But guess what? THE SAME WEIGHT.
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I know I’ve said it time & time again but if you’re truly worried about making progress, “toning up” & looking leaner, you need to be okay with looking at the scale objectively & not letting it determine how you feel about your progress & most importantly, yourself ❤️
I’ll say it loud for the people in the back, DO NOT LET THE SCALE DETERMINE YOUR WORTH. - Now that I have your attention, let me tell you something. I’m heavier now than I have been in a long time. Yep, you probably wouldn’t guess that by looking at me, but it’s true. Has it gotten to me? You bet. But, then I take a step back & look at pictures like these. - After taking the picture on the right on Sunday, I remembered I had a picture in the exact same outfit from about a year ago. Like any basic fit chick would do, I compared the two 😂 - By just looking at these two pictures you can see some pretty big changes in my physique. Leaner legs, bigger glutes & shoulders, more muscle. But guess what? THE SAME WEIGHT. - I know I’ve said it time & time again but if you’re truly worried about making progress, “toning up” & looking leaner, you need to be okay with looking at the scale objectively & not letting it determine how you feel about your progress & most importantly, yourself ❤️
Absolutely love running while the sun is rising. Hoping it’s nice enough tomorrow morning for my run that I missed today...and that I don’t sleep through my alarm(s)...😬 3 days til Ragnar Northwoods and 32 days til marathon number 3! Feeling excited and ready for both! 🤗 #running #runner #ragnar #ragnartrail #marathonrunner
Absolutely love running while the sun is rising. Hoping it’s nice enough tomorrow morning for my run that I missed today...and that I don’t sleep through my alarm(s)...😬 3 days til Ragnar Northwoods and 32 days til marathon number 3! Feeling excited and ready for both! 🤗 #running  #runner  #ragnar  #ragnartrail  #marathonrunner 
Looking for a good book? I am a part of a book club at the University of Pennsylvania & this next book 📚 “Brain Rules” is so good I can’t put it down. Some other good reads:
1.  Bad Blood 
2. The Power of One 
3. Grit 
4. The Subtle Art of Not Giving a F*CK
More to come!!! Always learning & growing!
Looking for a good book? I am a part of a book club at the University of Pennsylvania & this next book 📚 “Brain Rules” is so good I can’t put it down. Some other good reads: 1. Bad Blood 2. The Power of One 3. Grit 4. The Subtle Art of Not Giving a F*CK More to come!!! Always learning & growing!
Let me take you down a little trip...
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Left: 4 weeks pregnant
I probably look extremely confident here. Deep into improvement season, after just starting what was supposed to be prep for NPC Universe. What you don’t see? The girl who was crying 2 hrs before arriving for this shoot because she didn’t feel good enough, lean enough, or worthy enough to be doing a fitness photoshoot during the Arnold weekend of all weekends, at 4 weeks pregnant. What you don’t see is the girl who considered canceling this shoot. Let me tell you that would have been the worst mistake of my life. 
_
Looking back now, I can see how life changing that weekend was for my not only for my confidence, but for my mindset. I’ve quit a lot of things before in my life. But ever since that shoot, if deep down I know I want something, I don’t give up.
_
So let’s talk about the girl today, the girl on the right. Im currently 3 weeks into my 4th improvement season/reverse diet, going through a divorce, raising a toddler, working part time, & running a business. Life is f**in complicated. But I’ve never been more confident in my abilities, my body, & myself. I’ve learned to not place my entire life’s happiness on my appearance or weight. 
_
And I know it may seem impossible if you’re in the place that I was in a 2 years ago. But I promise you it can be a reality if you WANT it to be. 
_
How? 
_
💚 Practice using positive affirmations on a daily basis. 💚 Practice gratitude daily. Think or write down 3 things you’re grateful for every morning. They can be as silly or as serious as you want.
💚 Remember that without your body you wouldn’t be able to walk, run, train, etc. 💚 Positive self talk! We are our own worst critics. We talk down to ourselves more than we realize. When you notice yourself getting into a negative headspace replace it with the opposite thought. Ex: I hate how big my legs are. Positive spin: My legs are strong & they allow me to lift heavy AF 🤗
💚 Get uncomfortable. Yep that’s what I’m saying. Don’t diet. Pregnancy caused me to get extremely uncomfortable with my body. But guess what happened afterwards? I was actually pretty damn proud of my body. Continued ⤵️⤵️
Let me take you down a little trip... _ Left: 4 weeks pregnant I probably look extremely confident here. Deep into improvement season, after just starting what was supposed to be prep for NPC Universe. What you don’t see? The girl who was crying 2 hrs before arriving for this shoot because she didn’t feel good enough, lean enough, or worthy enough to be doing a fitness photoshoot during the Arnold weekend of all weekends, at 4 weeks pregnant. What you don’t see is the girl who considered canceling this shoot. Let me tell you that would have been the worst mistake of my life. _ Looking back now, I can see how life changing that weekend was for my not only for my confidence, but for my mindset. I’ve quit a lot of things before in my life. But ever since that shoot, if deep down I know I want something, I don’t give up. _ So let’s talk about the girl today, the girl on the right. Im currently 3 weeks into my 4th improvement season/reverse diet, going through a divorce, raising a toddler, working part time, & running a business. Life is f**in complicated. But I’ve never been more confident in my abilities, my body, & myself. I’ve learned to not place my entire life’s happiness on my appearance or weight. _ And I know it may seem impossible if you’re in the place that I was in a 2 years ago. But I promise you it can be a reality if you WANT it to be. _ How? _ 💚 Practice using positive affirmations on a daily basis. 💚 Practice gratitude daily. Think or write down 3 things you’re grateful for every morning. They can be as silly or as serious as you want. 💚 Remember that without your body you wouldn’t be able to walk, run, train, etc. 💚 Positive self talk! We are our own worst critics. We talk down to ourselves more than we realize. When you notice yourself getting into a negative headspace replace it with the opposite thought. Ex: I hate how big my legs are. Positive spin: My legs are strong & they allow me to lift heavy AF 🤗 💚 Get uncomfortable. Yep that’s what I’m saying. Don’t diet. Pregnancy caused me to get extremely uncomfortable with my body. But guess what happened afterwards? I was actually pretty damn proud of my body. Continued ⤵️⤵️
And continuing on this whole keto lifestyle, this has been my lunch for the past couple of days... 🧀+🍳+🥒 But now onto real talk... it’s day 10 and my stomach is KILLING me. I feel bloated and super nauseous... energy is declining... I guess I was warned about this🙈 4 more days to finish the experiment!
And continuing on this whole keto lifestyle, this has been my lunch for the past couple of days... 🧀+🍳+🥒 But now onto real talk... it’s day 10 and my stomach is KILLING me. I feel bloated and super nauseous... energy is declining... I guess I was warned about this🙈 4 more days to finish the experiment!
There’s a certain type of freedom you experience when you find yourself. You know people looking, talking & having opinions. But you don’t care because you know that’s apart of unapologetically doing you.. #ClassicPhysique #SelfMade #EliteTraining #Flex #VegasFitness #IronAddicts #ABS #Athlete  #FitnessModel #EbonyFitness  #instafitness #FitnessModel #fitness #Olympia #crossfit  #Olympia #BodyBuilding #Model  #physique  #aesthetics #IfBB #InstaEliteBody #beastmode  #Muscles  #IGFIT #Nike  #StayGolden #legionofboom #Grind #Hustle
There’s a certain type of freedom you experience when you find yourself. You know people looking, talking & having opinions. But you don’t care because you know that’s apart of unapologetically doing you.. #ClassicPhysique  #SelfMade  #EliteTraining  #Flex  #VegasFitness  #IronAddicts  #ABS  #Athlete  #FitnessModel  #EbonyFitness  #instafitness  #FitnessModel  #fitness  #Olympia  #crossfit  #Olympia  #BodyBuilding  #Model  #physique  #aesthetics  #IfBB  #InstaEliteBody  #beastmode  #Muscles  #IGFIT  #Nike  #StayGolden  #legionofboom  #Grind  #Hustle 
Chest + core combo. Add this dope move into your next chest workout! You can make it more challenging by placing a plate on your back.
Chest + core combo. Add this dope move into your next chest workout! You can make it more challenging by placing a plate on your back.
Guess what came in the nick of time? That’s right! My @1stphorm #phormula1 and #ignition used after each and every workout I do. When you need to replenish what you’ve lost after some intense training, then take my word for it and go for the best possible supplements on the market today that you could put in your body!

Your body will thank you!

Click on the link in my profile to order you own Post Workout Stack today! Order now and receive FREE SHIPPING! 📦📭 #1stphorm #legionofboom #iam1stphorm #phamily #bethe1 #wedothework #duespaid #fitfam #fitness #fitspo #instafit #instagood #igfitness #motivation #goals #change #1stphormathletesearch #transphormation #1stphormtransphormationchallenge #100to0 #teamworkoutandwellnesswarriors #speedydelivery #protein #carbs #postworkout #gains #recovery #fitdad
Guess what came in the nick of time? That’s right! My @1stphorm #phormula1  and #ignition  used after each and every workout I do. When you need to replenish what you’ve lost after some intense training, then take my word for it and go for the best possible supplements on the market today that you could put in your body! Your body will thank you! Click on the link in my profile to order you own Post Workout Stack today! Order now and receive FREE SHIPPING! 📦📭 #1stphorm  #legionofboom  #iam1stphorm  #phamily  #bethe1  #wedothework  #duespaid  #fitfam  #fitness  #fitspo  #instafit  #instagood  #igfitness  #motivation  #goals  #change  #1stphormathletesearch  #transphormation  #1stphormtransphormationchallenge  #100to0  #teamworkoutandwellnesswarriors  #speedydelivery  #protein  #carbs  #postworkout  #gains  #recovery  #fitdad 
Need a grab n go breakfast !? Of course you do.... here is my Go-To.
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.OverNight Oats.
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RECIPE 🔻🔻🔻
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•1/2 Cup Oats.
•1/2 Cup Almond Milk.
•1/4 Cup Pumpkin Purée.
•Cinnamon (to your liking).
•1tbsp Almond Butter.
•1/2 Scoop LEVEL-1 Protein (I use the other half of my scoop with my greens shake. Pre-Fasted Oats 👍🏼).
•Stir it up. Put a lid on it. Stick it in your fridge and off to bed you go. Breakfast will be ready in the morning ☀️.
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Remember to eat first thing in the A.M. this gets your metabolism pumping and puts your body back into an Anabolic state (which means it starts burning fat again. That’s the super short version). .
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Hope you love your breakfast!!!!! #iam1stphorm#1stphorm#legionofboom#easybreakfast#overnightoats
Need a grab n go breakfast !? Of course you do.... here is my Go-To. • .OverNight Oats. . . RECIPE 🔻🔻🔻 . . •1/2 Cup Oats. •1/2 Cup Almond Milk. •1/4 Cup Pumpkin Purée. •Cinnamon (to your liking). •1tbsp Almond Butter. •1/2 Scoop LEVEL-1 Protein (I use the other half of my scoop with my greens shake. Pre-Fasted Oats 👍🏼). •Stir it up. Put a lid on it. Stick it in your fridge and off to bed you go. Breakfast will be ready in the morning ☀️. . . Remember to eat first thing in the A.M. this gets your metabolism pumping and puts your body back into an Anabolic state (which means it starts burning fat again. That’s the super short version). . . Hope you love your breakfast!!!!! #iam1stphorm #1stphorm #legionofboom #easybreakfast #overnightoats 
Training tip Tuesday!
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It's been a while since I've posted one of these, so here we go ⠀⠀⠀⠀⠀⠀⠀⠀⠀
These are a couple of low impact exercises I've been doing to help the pain in my low back by strengthening it and my glutes
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On the first bridge movement, I put the soles of my feet together and hold the bridge for a cout of ten for 10 reps
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The next one is another variation of a bridge. I press my elbows into the mat and elevate one leg at a time. The key here is to hold it for 10 seconds each leg, and not to let your back or glutes touch the ground ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The last one is called the angel of death, and for good reason lol. Using my low back and glutes to make sure my legs and chest are off the floor, I move my arms in a 5 count snow angel motion up and down. This one takes a lot out of you when you get to 10 reps!
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I've been adding these in at the end of a lot of training sessions, and it's been helping my recovery along with yoga and my chiropractor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're having low back pain, there's a chance your glutes may be playing a part of it, so try some of these out to give those glutes some low impact work!
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#iam1stphorm #1stphorm #LegionofBoom #neversettle #transPHORMation
Training tip Tuesday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's been a while since I've posted one of these, so here we go ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are a couple of low impact exercises I've been doing to help the pain in my low back by strengthening it and my glutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the first bridge movement, I put the soles of my feet together and hold the bridge for a cout of ten for 10 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The next one is another variation of a bridge. I press my elbows into the mat and elevate one leg at a time. The key here is to hold it for 10 seconds each leg, and not to let your back or glutes touch the ground ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The last one is called the angel of death, and for good reason lol. Using my low back and glutes to make sure my legs and chest are off the floor, I move my arms in a 5 count snow angel motion up and down. This one takes a lot out of you when you get to 10 reps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've been adding these in at the end of a lot of training sessions, and it's been helping my recovery along with yoga and my chiropractor ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're having low back pain, there's a chance your glutes may be playing a part of it, so try some of these out to give those glutes some low impact work! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #iam1stphorm  #1stphorm  #LegionofBoom  #neversettle  #transPHORMation 
Get your shit together and push yourself.
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Work.
Get your shit together and push yourself. . Work.
"Never let a stumble in the road be the end of a journey"

Unfortunately last night I found out the OKC WBFF show I've been training for was cancelled. I'd be lying if I said I wasn't disappointed, but this setback will not deter me from my goals. On to the next one.... Photo cred @djlphotography100

#challengeaccepted #transformationtuesday #transformyourmindset #motivation #progressnotperfection #musclesaresexy #musclesarebeautiful #girlswholift #IAM1STPHORM #legionofboom #legionairre #fitnurse #nurse #athleticnurse #fitnessandhealth #healthylifestyle #fitnessmotivation #duespaid #bikinicompetitor
"Never let a stumble in the road be the end of a journey" Unfortunately last night I found out the OKC WBFF show I've been training for was cancelled. I'd be lying if I said I wasn't disappointed, but this setback will not deter me from my goals. On to the next one.... Photo cred @djlphotography100 #challengeaccepted  #transformationtuesday  #transformyourmindset  #motivation  #progressnotperfection  #musclesaresexy  #musclesarebeautiful  #girlswholift  #IAM1STPHORM  #legionofboom  #legionairre  #fitnurse  #nurse  #athleticnurse  #fitnessandhealth  #healthylifestyle  #fitnessmotivation  #duespaid  #bikinicompetitor 
Just finished a killer chest day! And I've been throwing in ab/core workouts at least 15 minutes everyday. I feel like my core is definitely getting stronger! Pushing myself harder everyday! ..
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#iam1stphorm #legionofboom #teamhnsfitness #transphormation #duespaid #mytransphormationstartstoday #summersprint #bestmeicanbe #pushittothelimit .
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@1stphorm 
@hnsfitness
I may cut off your head in pictures, encourage you to teabag dumbbells, and drop the whole freaking leg press to the floor in one fell swoop, but I wouldn’t want to do leg day without you, @keethdemers.waller . Here’s to friendships built on mutual codependency and social awkwardness 💪🏻
I may cut off your head in pictures, encourage you to teabag dumbbells, and drop the whole freaking leg press to the floor in one fell swoop, but I wouldn’t want to do leg day without you, @keethdemers.waller . Here’s to friendships built on mutual codependency and social awkwardness 💪🏻
My two favorite things made some babies. @rangers @whataburger @wadebowen
My two favorite things made some babies. @rangers @whataburger @wadebowen
So THIS HAPPENED TODAY.
If you’ve followed me for a while, you know I have a lot of back issssues. Scoliosis in my low back and neck, and 2 herniated disks in my low back. For a long time I’ve been very afraid of barbells. I tried to keep squatting and deadlifting and doing all the things my pride wanted to do but the more I did it, the more painful it got and the worse my posture was.
.
After months of working with a coach, focusing on core and corrective movements, I FINALLY went back to the bar today. Front squats. And holy shit it felt good. Like actually good and no pain.
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I was pretty scared going up to the bar honestly. And it didn’t start off well when a kid who was probably 6’4” was on it before me and didn’t rack his weights 🙄🙄🙄 so I’m thinking, “great, I’ll probably hurt myself just lifting these plates off from over my head.” I was scared that it would hurt and I was scared that all these months of taking it slow wouldn’t have paid off yet, but it fucking did!
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I am by no means a power lifter, never have been. The most I ever front squatted before I re-injured myself was like 95lbs. Today I did 65lbs for 8. It’s not much at all but the fact that it was relatively smooth and I am pain-free is like a miracle and I feel on top of the world!
So THIS HAPPENED TODAY. If you’ve followed me for a while, you know I have a lot of back issssues. Scoliosis in my low back and neck, and 2 herniated disks in my low back. For a long time I’ve been very afraid of barbells. I tried to keep squatting and deadlifting and doing all the things my pride wanted to do but the more I did it, the more painful it got and the worse my posture was. . After months of working with a coach, focusing on core and corrective movements, I FINALLY went back to the bar today. Front squats. And holy shit it felt good. Like actually good and no pain. . I was pretty scared going up to the bar honestly. And it didn’t start off well when a kid who was probably 6’4” was on it before me and didn’t rack his weights 🙄🙄🙄 so I’m thinking, “great, I’ll probably hurt myself just lifting these plates off from over my head.” I was scared that it would hurt and I was scared that all these months of taking it slow wouldn’t have paid off yet, but it fucking did! . I am by no means a power lifter, never have been. The most I ever front squatted before I re-injured myself was like 95lbs. Today I did 65lbs for 8. It’s not much at all but the fact that it was relatively smooth and I am pain-free is like a miracle and I feel on top of the world!
Back day!!! Just did a focus on my lats today.  I'm only going to be able to get the big three this week.  Which I'm okay with.  Four days off shouldn't be bad.  Worth it when the little man arrives. 
I know my body will thank me for the rest period.

Some I didn't get videos of.  But, same thing like yesterday. 
2 warm up 15 reps.  1 set 8 reps 1 set 15.  All slow and controlled. 
Warm up Pull up/Assisted.  4 sets of 10-12 (different grips each time)

Close Grip Reverse pull downs
Straight arm pull down w/straight bar (not shown)
Hammer Strength Iso Lateral High Row
Wide grip pull downs

Do these.  Try these.  Let me know how you like the workout!

Day by Day.  Meal by Meal.  Set by Set.  Rep by Rep. 
#backday #1stphorm #legionofboom #iam1stphorm #duespaid #TheGym #getyourmotivation #militaryfitness #killit #gettoit #dontthink
#justdoit #work #hustle #diet #lifestyle #dadbod #bodybuilding #healthy #classicphysique #classic #physique #semperfresh #npc #bigthree
Back day!!! Just did a focus on my lats today. I'm only going to be able to get the big three this week. Which I'm okay with. Four days off shouldn't be bad. Worth it when the little man arrives. I know my body will thank me for the rest period. Some I didn't get videos of. But, same thing like yesterday. 2 warm up 15 reps. 1 set 8 reps 1 set 15. All slow and controlled. Warm up Pull up/Assisted. 4 sets of 10-12 (different grips each time) Close Grip Reverse pull downs Straight arm pull down w/straight bar (not shown) Hammer Strength Iso Lateral High Row Wide grip pull downs Do these. Try these. Let me know how you like the workout! Day by Day. Meal by Meal. Set by Set. Rep by Rep. #backday  #1stphorm  #legionofboom  #iam1stphorm  #duespaid  #TheGym  #getyourmotivation  #militaryfitness  #killit  #gettoit  #dontthink  #justdoit  #work  #hustle  #diet  #lifestyle  #dadbod  #bodybuilding  #healthy  #classicphysique  #classic  #physique  #semperfresh  #npc  #bigthree 
A little arm day posing 🤷🏽‍♂️
A little arm day posing 🤷🏽‍♂️
Hey try this!
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Not everyone can perform a basic Barbell Squat due to limiting factors like injuries, range of motion/flexibility issues and other miscellaneous reasons. The leg press is a phenomenal substitution for building big and powerful quads.
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You can change which area of your leg you wish to focus on by simply changing the position of your feet on the platform. I recommend first starting with a shoulder width stance, directly in the middle of the platform if it’s your first time though!
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You’ll see a lot of people piling weight on this machine and hardly bending their knees. Focus on quality reps versus pushing as much weight as possible, a slow 2 second eccentric (negative) until your butt is just about to come off the seat into an explosive 1 second concentric push. Hold at the top of the exercise with your knees in a soft lockout and rinse and repeat. NEVER fully lock your knees and remember, always make sure you are pressing through your heels and outside portion of your feet while keeping your knees inline or slightly outside of your feet, do not let them buckle in!
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Online Coaching📧
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Coaching@donnyrumrill.com
Hey try this! - Not everyone can perform a basic Barbell Squat due to limiting factors like injuries, range of motion/flexibility issues and other miscellaneous reasons. The leg press is a phenomenal substitution for building big and powerful quads. - You can change which area of your leg you wish to focus on by simply changing the position of your feet on the platform. I recommend first starting with a shoulder width stance, directly in the middle of the platform if it’s your first time though! - You’ll see a lot of people piling weight on this machine and hardly bending their knees. Focus on quality reps versus pushing as much weight as possible, a slow 2 second eccentric (negative) until your butt is just about to come off the seat into an explosive 1 second concentric push. Hold at the top of the exercise with your knees in a soft lockout and rinse and repeat. NEVER fully lock your knees and remember, always make sure you are pressing through your heels and outside portion of your feet while keeping your knees inline or slightly outside of your feet, do not let them buckle in! - Online Coaching📧 ———————- Coaching@donnyrumrill.com
Shoutout to @brvndonflexx on winning the 2018 Mr. Olympia.
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I’ve spoken with Brandon a few times at the gym and he’s one of the most down to earth guys out there. He never hesitates to talk to anyone. Congrats man!
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#BigWaves⠀⠀⠀⠀⠀⠀⠀⠀⠀
#MrOlympia2018⠀⠀⠀⠀⠀⠀⠀⠀⠀
#MensPhysique⠀⠀⠀⠀⠀⠀⠀⠀⠀
#WhoAintWorkin⠀⠀⠀⠀⠀⠀⠀⠀⠀
#EarnedNotGiven⠀⠀⠀⠀⠀⠀⠀⠀⠀
#100to0⠀⠀⠀⠀⠀⠀⠀⠀⠀
#LegionOfBoom⠀⠀⠀⠀⠀⠀⠀⠀⠀
#Respect⠀⠀⠀⠀⠀⠀⠀⠀⠀
#BloodSweatAndTears⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shoutout to @brvndonflexx on winning the 2018 Mr. Olympia. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve spoken with Brandon a few times at the gym and he’s one of the most down to earth guys out there. He never hesitates to talk to anyone. Congrats man! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #BigWaves ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #MrOlympia2018 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #MensPhysique ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #WhoAintWorkin ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #EarnedNotGiven ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #100to0 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #LegionOfBoom ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Respect ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #BloodSweatAndTears ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Inspired by @fitwithfitz on this post because I will be the first to admit that my life is not perfect.
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Nothing is perfect. I don’t care what you see on social media. NO ONE IS PERFECT!!! And not everyone has their life together 24/7.
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I had a meltdown today from stress over competing. #moodswings I sat in the locker room crying for an hour and couldn’t control it. Once I started working out, I was all the sudden perfectly fine. Crazy I know!
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So no matter what you see on social media, just know that they are human and they have struggles just like you.
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I always try to be transparent with y’all because life isn’t perfect. People have struggles and it’s OK TO OPEN UP!
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I used to hold everything in and it caused me to be in a very dark place mentally. Once I started opening up to people when I needed to talk, everything got better and it was as if a weight had been lifted off me. I could finally breath again and revive myself.
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If you ever have a struggle and need to talk, just know that you are NOT alone and there is always someone you can talk to. If you don’t have anyone to talk to, message me and talk. I’m a good listener!! 🙂
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Stay strong my beautiful friends and have an amazing day!! ❤️
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#bikinicompetitor #npcbikini #npc #struggles #sadness #bestrong #push #willing #talk #iam1stphorm #legionofboom #1stphorm
Inspired by @fitwithfitz on this post because I will be the first to admit that my life is not perfect. _ Nothing is perfect. I don’t care what you see on social media. NO ONE IS PERFECT!!! And not everyone has their life together 24/7. _ I had a meltdown today from stress over competing. #moodswings  I sat in the locker room crying for an hour and couldn’t control it. Once I started working out, I was all the sudden perfectly fine. Crazy I know! _ So no matter what you see on social media, just know that they are human and they have struggles just like you. _ I always try to be transparent with y’all because life isn’t perfect. People have struggles and it’s OK TO OPEN UP! _ I used to hold everything in and it caused me to be in a very dark place mentally. Once I started opening up to people when I needed to talk, everything got better and it was as if a weight had been lifted off me. I could finally breath again and revive myself. _ If you ever have a struggle and need to talk, just know that you are NOT alone and there is always someone you can talk to. If you don’t have anyone to talk to, message me and talk. I’m a good listener!! 🙂 _ Stay strong my beautiful friends and have an amazing day!! ❤️ : : : : : #bikinicompetitor  #npcbikini  #npc  #struggles  #sadness  #bestrong  #push  #willing  #talk  #iam1stphorm  #legionofboom  #1stphorm 
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” -earl nightingale
🌚
I’ve always dreamt on becoming  a cover model for a tattoo magazine and now I have the chance. @inkedmag is having another amazing shot at becoming a cover and I want that cover still to this day.
🌚
I have a tiny bio on it but most of you have been following me for some time and have seen me grow and improve vastly at modeling. Help me become the next cover model by going to inked magazine and voting for me (I know, everyone is doing it. But you have no clue what this would do for me).
🌚
I’m in group nine for the West and I’m in 14th as of 1400 today. The winner will also receive $25,000 and if I win I have promised, what I feel like is my family, @militarymuscle.apparel @supportmilitarymuscle $500 minimum donation. I donated that much in 2015 to our military with the help of a lot of others and I want to do it again.
🌚
@1stphorm I’m calling on my other Pham I’ll for help and support as well. If you want please help me reach the biggest dream and goal that I’ve had since I was in high school.
🌚
#positivevibes #nevergiveup #iam1stphorm #legionofboom #neversettle #nextlevelshit #supportourmilitary #hippievibes #tattooedgirls #inkedmag #inkedmagcovergirl #tattoos #freedom #love #lovelife #livelife #dreams #goals #bossbitch #sedona #oakcreek #river #nature #believer #freespirit #daydreamer #wish #believe
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” -earl nightingale 🌚 I’ve always dreamt on becoming a cover model for a tattoo magazine and now I have the chance. @inkedmag is having another amazing shot at becoming a cover and I want that cover still to this day. 🌚 I have a tiny bio on it but most of you have been following me for some time and have seen me grow and improve vastly at modeling. Help me become the next cover model by going to inked magazine and voting for me (I know, everyone is doing it. But you have no clue what this would do for me). 🌚 I’m in group nine for the West and I’m in 14th as of 1400 today. The winner will also receive $25,000 and if I win I have promised, what I feel like is my family, @militarymuscle.apparel @supportmilitarymuscle $500 minimum donation. I donated that much in 2015 to our military with the help of a lot of others and I want to do it again. 🌚 @1stphorm I’m calling on my other Pham I’ll for help and support as well. If you want please help me reach the biggest dream and goal that I’ve had since I was in high school. 🌚 #positivevibes  #nevergiveup  #iam1stphorm  #legionofboom  #neversettle  #nextlevelshit  #supportourmilitary  #hippievibes  #tattooedgirls  #inkedmag  #inkedmagcovergirl  #tattoos  #freedom  #love  #lovelife  #livelife  #dreams  #goals  #bossbitch  #sedona  #oakcreek  #river  #nature  #believer  #freespirit  #daydreamer  #wish  #believe 
I’ve been meditating on something since my drive to class yesterday morning. So I’m gonna try and explain it here. Continue reading below, or not, lol.
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On my drive I was thinking how I could relate driving to other things happening in life. Have you ever been driving, say in the left lane, hypothetically doing at least 70mph…hypothetically, but every few miles there is someone up your ass and they speed off around you? Or have you been that person? In a rush because you’re running late and no one seems to be driving fast enough? (I live on Long Island and the only time ya girl gets angry is when I’m driving lol so this happens to me a bunch). How about when you’re driving and crying (we’ve all done it) over whatever it is that is upsetting you and you drive just at the speed limit in the right lane so you don’t annoy the other drivers?
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I think the whole point of this weird driving metaphor I’ve been thinking about the past 24 hours is that sometimes you aren’t going to please everyone, even when you’re doing the right thing and using your blinker. Some days everyone around you is gonna piss you off and drive too slow for your liking. Some days you’re just going with the flow, some days you’re gonna be in a rush, some days life’s gonna kick you around and you’re gonna have to cry it out. You won’t please everyone around you, you aren’t going to be motivated and disciplined each and every day. But for the people in your life that truly care about you, you’ll be enough, they’ll let you cry it out, and understand if you’re driving a little too slow or a little too fast that day. But one day you’ll wake up and realize that for yourself, and you’ll be grateful for all that life brought your way because it has molded you into the person you are right now. .
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Not sure if any of this makes sense, but if you read the whole thing thank you. Hopefully it resonates with someone. Happy #transformationtuesday y’all💛🌻🤟🏼
I’ve been meditating on something since my drive to class yesterday morning. So I’m gonna try and explain it here. Continue reading below, or not, lol. . . On my drive I was thinking how I could relate driving to other things happening in life. Have you ever been driving, say in the left lane, hypothetically doing at least 70mph…hypothetically, but every few miles there is someone up your ass and they speed off around you? Or have you been that person? In a rush because you’re running late and no one seems to be driving fast enough? (I live on Long Island and the only time ya girl gets angry is when I’m driving lol so this happens to me a bunch). How about when you’re driving and crying (we’ve all done it) over whatever it is that is upsetting you and you drive just at the speed limit in the right lane so you don’t annoy the other drivers? . . I think the whole point of this weird driving metaphor I’ve been thinking about the past 24 hours is that sometimes you aren’t going to please everyone, even when you’re doing the right thing and using your blinker. Some days everyone around you is gonna piss you off and drive too slow for your liking. Some days you’re just going with the flow, some days you’re gonna be in a rush, some days life’s gonna kick you around and you’re gonna have to cry it out. You won’t please everyone around you, you aren’t going to be motivated and disciplined each and every day. But for the people in your life that truly care about you, you’ll be enough, they’ll let you cry it out, and understand if you’re driving a little too slow or a little too fast that day. But one day you’ll wake up and realize that for yourself, and you’ll be grateful for all that life brought your way because it has molded you into the person you are right now. . . Not sure if any of this makes sense, but if you read the whole thing thank you. Hopefully it resonates with someone. Happy #transformationtuesday  y’all💛🌻🤟🏼
Go as far as you can then, take another step.

Suffering produces endurance, endurance produces character, and character produces hope. Roman 5:3-4

#endurance #running #training# npcbikinicompetitior #mentaltoughness #pushthrough#legionofboom#neversettle #heatrun#nevergiveup #Inspiration
#training#run#fitfam
#coachwifelife
Just a little over a year ago I picked one of these exact same tracks up off the bed of my truck and carried it 10 feet. Today I picked it up from the ground and carried it almost 200 feet!! These tracks weigh 361lbs and are solid rubber with steel braids running through. These things hold an uncanny resemblance to the Hussafel stone, but instead of just cutting your arms and brusing, these damn things grab your skin and rip! This lift makes me super happy! @1stphorm @norse_fitness @fitrepublicusa @skull_smash_ammonia @stewsquatch @kilted_in_black #1stphorm #iam1stphorm #neversettle #duespaid #legionnaire #legionofboom #strongman #powerlifting #squats #deadlift #booty #workharder #workharderfitness #powerlifting #redneck #tattooedmuscle #redneckmuscle #tattoos #ISSA #glenwoodsprings #silt #garagegym #earnednotgiven #fitness #fitfam #colorado #vikingstrength #berserker #norsefitness
Just a little over a year ago I picked one of these exact same tracks up off the bed of my truck and carried it 10 feet. Today I picked it up from the ground and carried it almost 200 feet!! These tracks weigh 361lbs and are solid rubber with steel braids running through. These things hold an uncanny resemblance to the Hussafel stone, but instead of just cutting your arms and brusing, these damn things grab your skin and rip! This lift makes me super happy! @1stphorm @norse_fitness @fitrepublicusa @skull_smash_ammonia @stewsquatch @kilted_in_black #1stphorm  #iam1stphorm  #neversettle  #duespaid  #legionnaire  #legionofboom  #strongman  #powerlifting  #squats  #deadlift  #booty  #workharder  #workharderfitness  #powerlifting  #redneck  #tattooedmuscle  #redneckmuscle  #tattoos  #ISSA  #glenwoodsprings  #silt  #garagegym  #earnednotgiven  #fitness  #fitfam  #colorado  #vikingstrength  #berserker  #norsefitness 
Excuses; they’re like armpits, we all have them and they all stink.
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When I pulled in to the gym today I realized that my gym bag was in Hartley’s truck.... at the house and I was wearing socks and crocs.
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So that means I had no shoes, no headphones, no belt, no straps, no post workout stack.
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I instantly starting using these things as reasons to go back home and skip the gym.
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But I quickly shifted my mindset, put my crocs in 4wheel drive and lifted some heavy shit.
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You can always justify being lazy. The hard part is being determined to be better every single day.
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So here is my crocs and socks workout:
💥 4x10 deadlift
💥 3x20 adductor machine
SUPERSET WITH
💥3x20 abductor machine
💥3x20 seated hamstring curl
💥 3x20 walking overhead lunge
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Now I’m waiting on @k.mcole and we are going to run 1.5 miles, do 25 push-ups and 25 sit-ups to get her ready to crush it this week!
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Save this workout, give it a try, and feel free to let me know if you have any questions or want help with anything. I’m always here to help anybody and everybody.
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#healthywithhartley #noexcuses #duespaid
Excuses; they’re like armpits, we all have them and they all stink. - When I pulled in to the gym today I realized that my gym bag was in Hartley’s truck.... at the house and I was wearing socks and crocs. - So that means I had no shoes, no headphones, no belt, no straps, no post workout stack. - I instantly starting using these things as reasons to go back home and skip the gym. - But I quickly shifted my mindset, put my crocs in 4wheel drive and lifted some heavy shit. - You can always justify being lazy. The hard part is being determined to be better every single day. - So here is my crocs and socks workout: 💥 4x10 deadlift 💥 3x20 adductor machine SUPERSET WITH 💥3x20 abductor machine 💥3x20 seated hamstring curl 💥 3x20 walking overhead lunge - Now I’m waiting on @k.mcole and we are going to run 1.5 miles, do 25 push-ups and 25 sit-ups to get her ready to crush it this week! - Save this workout, give it a try, and feel free to let me know if you have any questions or want help with anything. I’m always here to help anybody and everybody. - #healthywithhartley  #noexcuses  #duespaid 
How I feel when I forget to take my greens 😝!
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These foundational supplements (OptiGreens / Micro Factor / Full-Mega) are the type of things that you don’t always notice the effects immediately (like you do with preworkout 🤸🏽‍♀️).
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I didn’t really notice anything when I was taking them every day, so I didn’t really think twice when I forgot to take them for a couple of weeks.
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WELL NOW IVE NOTICED THE EFFECTS.
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I’ve been feeling like 💩 with low energy and digestively blah, aaand breaking out 🙅🏽‍♀️.
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Sooo safe to say I’m back on track taking these DAILY! I’m even going to make an accountability calendar 📆 to make sure I take them eerrr day! I don’t wanna feel like this any more.. so I’m making a change.
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🎉If anyone wants to do this with me- message me! We can do it together 🙌🏽! Let’s stay on track, feel good, and keep this good habit going!
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#crazyeyes
#supplements
#greens
#accountability
How I feel when I forget to take my greens 😝! — These foundational supplements (OptiGreens / Micro Factor / Full-Mega) are the type of things that you don’t always notice the effects immediately (like you do with preworkout 🤸🏽‍♀️). — I didn’t really notice anything when I was taking them every day, so I didn’t really think twice when I forgot to take them for a couple of weeks. — WELL NOW IVE NOTICED THE EFFECTS. — I’ve been feeling like 💩 with low energy and digestively blah, aaand breaking out 🙅🏽‍♀️. — Sooo safe to say I’m back on track taking these DAILY! I’m even going to make an accountability calendar 📆 to make sure I take them eerrr day! I don’t wanna feel like this any more.. so I’m making a change. — 🎉If anyone wants to do this with me- message me! We can do it together 🙌🏽! Let’s stay on track, feel good, and keep this good habit going! - - - - #crazyeyes  #supplements  #greens  #accountability 
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Love all
Trust a few
Do wrong to none ❤️
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. Love all Trust a few Do wrong to none ❤️ .
We have all heard “you should eat 5 times a day.” Have you wondered why? 
Well the reason why is a little complex, but here is a simple explanation: 
1. Your body is continually consuming energy. Your brain, muscles, digestive system, etc., require many calories to functions properly. 
2. The chemical reactions that take place in your body cannot occur efficiently if they do not have everything they need. 
3. Among the more crucial components of bodily functions are Amino Acids. Fortunately, and not so, fortunately, your body can produce 12 of the 20 amino acids. Those that it cannot create, your body must get from your diet. 
4. Turns out that going more than 4 hours without eating PROTEIN can leave your body in a negative protein balance which it will be forced to correct!!
5. This is where the term Catabolism (katabolism, "destructive metabolism," from Greek katabole "a throwing down”) creeps up; your body will BRAKE DOWN its own muscle tissue to obtain the amino acids it needs to function. While at the same time sparing or increasing stored FAT. -
So, keeping the body in an anabolic state is having a POSITIVE PROTEIN balance and has the opposite effect. -
6. Allows your body to avoid fat storage since it has no reason to “save it for a rainy day.”
7. Keeps your blood sugar controlled through the day.
8.  Preserves lean body mass which raises your metabolic rate! you’ll burn more calories while at rest helping you stay even slimmer. -
All this being said, you need to have a complete source of protein. Some nuts and vegetables have a good quantity of protein but not a comprehensive amino acid profile. You’ll be doing yourself a solid by consuming at least one serving of chicken, fish, lean beef, cheese, … every three to four hours. That shouldn’t be too bad. If you have trouble eating at certain times of the day you can always have a QUALITY WHEY PROTEIN supplement. Personally, I use @1stphorm ’s Level-1. It has excellent taste and is processed at low temperatures protecting the quality of the protein so that you get all the benefits of an actual cooked meal.  Please, send me a message if you have any questions about this or anything protein!
We have all heard “you should eat 5 times a day.” Have you wondered why? Well the reason why is a little complex, but here is a simple explanation: 1. Your body is continually consuming energy. Your brain, muscles, digestive system, etc., require many calories to functions properly. 2. The chemical reactions that take place in your body cannot occur efficiently if they do not have everything they need. 3. Among the more crucial components of bodily functions are Amino Acids. Fortunately, and not so, fortunately, your body can produce 12 of the 20 amino acids. Those that it cannot create, your body must get from your diet. 4. Turns out that going more than 4 hours without eating PROTEIN can leave your body in a negative protein balance which it will be forced to correct!! 5. This is where the term Catabolism (katabolism, "destructive metabolism," from Greek katabole "a throwing down”) creeps up; your body will BRAKE DOWN its own muscle tissue to obtain the amino acids it needs to function. While at the same time sparing or increasing stored FAT. - So, keeping the body in an anabolic state is having a POSITIVE PROTEIN balance and has the opposite effect. - 6. Allows your body to avoid fat storage since it has no reason to “save it for a rainy day.” 7. Keeps your blood sugar controlled through the day. 8. Preserves lean body mass which raises your metabolic rate! you’ll burn more calories while at rest helping you stay even slimmer. - All this being said, you need to have a complete source of protein. Some nuts and vegetables have a good quantity of protein but not a comprehensive amino acid profile. You’ll be doing yourself a solid by consuming at least one serving of chicken, fish, lean beef, cheese, … every three to four hours. That shouldn’t be too bad. If you have trouble eating at certain times of the day you can always have a QUALITY WHEY PROTEIN supplement. Personally, I use @1stphorm ’s Level-1. It has excellent taste and is processed at low temperatures protecting the quality of the protein so that you get all the benefits of an actual cooked meal. Please, send me a message if you have any questions about this or anything protein!
Day after leg day... means I’m weak AF.
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But wanted to get a workout in. So I went to the gym and crushed some #chest #biceps and #abs
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But I wanted to mainly focus on getting a pump today! Since the strength was all depleted from yesterday, I needed to switch things up.
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It is important to remember, when going to the gym... if you aren’t feeling the workout you are “supposed” to do, if you’re feeling “weak” or “tired” then switch things up!
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It’s okay to keep your body guessing and do something different!
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So today instead of overloading on heavy weights, I overloaded on lighter weights and repped it the heck out!
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Here’s some clips from the workout!!!
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Try them out on your next exercise and let me know what you think!
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#TeamBKO #BKOFitness
Day after leg day... means I’m weak AF. . But wanted to get a workout in. So I went to the gym and crushed some #chest  #biceps  and #abs  . But I wanted to mainly focus on getting a pump today! Since the strength was all depleted from yesterday, I needed to switch things up. . It is important to remember, when going to the gym... if you aren’t feeling the workout you are “supposed” to do, if you’re feeling “weak” or “tired” then switch things up! . It’s okay to keep your body guessing and do something different! . So today instead of overloading on heavy weights, I overloaded on lighter weights and repped it the heck out! . Here’s some clips from the workout!!! . Try them out on your next exercise and let me know what you think! . . . #TeamBKO  #BKOFitness 
Come see us today and sign up for as low as $10/month! 
24/7 Gym and Tanning 
Sign up hrs M-Th 8-6PM F- 8-12PM 
If you need after hrs appointment call 
251-947-7565
Come see us today and sign up for as low as $10/month! 24/7 Gym and Tanning Sign up hrs M-Th 8-6PM F- 8-12PM If you need after hrs appointment call 251-947-7565
Of all the podcasts I’ve listened to, this one by FAR is the best!!! I won’t give away any spoilers, but if you don’t follow @andyfrisella or @jockowillink you need to start! Can’t wait to purchase the new book. Do yourself a favor and get Extreme Ownership by Jocko. It’s life changing!!
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#1stphorm #legionofboom #iam1stphorm #100to0 #maxout #personaldevelopment #thebestversionofyou #merica🇺🇸 #mfceoproject
Body type: works out but definitely enjoyed her birthday weekend. Time to get back to the grind 💪🏼
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#selflove #workout #motivation #iam1stphorm #legionofboom #legionaire #balance #girlswholift #momlife #fitmom #momswholift #riseandgrind #fitness #transformation #fitlife #backtowork #confidence #getitgirl
Curls for the girls 💪🏽 Sometimes the best workouts end up being the ones that you thought would suck because you “didn’t feel like working out” or “were too tired”. After a long and tiring  day of classes yesterday, I managed to have an amazing workout. Here are a couple clips:
1️⃣ Alternating DB bicep curls - 4 x 10 reps (each arm)
2️⃣ Plate curls - 4 x 12-15 reps
3️⃣ Static DB bicep curls - 4 x 10 reps (each arm)
Top: @forever21
Bottoms: @bombshellsportswear
Shoes and hat: @nike
Curls for the girls 💪🏽 Sometimes the best workouts end up being the ones that you thought would suck because you “didn’t feel like working out” or “were too tired”. After a long and tiring day of classes yesterday, I managed to have an amazing workout. Here are a couple clips: 1️⃣ Alternating DB bicep curls - 4 x 10 reps (each arm) 2️⃣ Plate curls - 4 x 12-15 reps 3️⃣ Static DB bicep curls - 4 x 10 reps (each arm) Top: @forever21 Bottoms: @bombshellsportswear Shoes and hat: @nike
The Seahawks lost 17-24 to the Bears
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👉🏻Follow @seahawknation_ for more Seahawks content
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#seahawksnation #highlights #seahawks #nfl #edits #updates #goat #hawks #gohawks #seattleseahawks #seattle #nfl #football #news #draft #rookie #12thman #superbowl #beastmode #nfc #likes #lob #madden #hawknation #legionofboom #f4f #sports #collegefootball #nflnews #nflcombine #maddenmobile
Umm if you want to KILL your workout, give this a try! (Stolen from @taychayy 😘)
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🦄 EMOM:
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🦄 minute 1: reverse lunge with upright row x 10 each leg.
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🦄 minute 2: 10 burpees
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🦄 minute 3: 20 total alternating jump lunges with weight
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🦄 minute 4: 12 later raise & hammer curl
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🦄 minute 5: 15 wise stance squats with weight
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🦄 minute 6: 8 reps 180 degree jump squats •
🦄 minute 7: 10 Walk our plank with mountain climber •
🦄 minute 8: 10 sir ups with front shoulder press
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•
4 times through = 32 minutes of amazing torture 🤪😜
Umm if you want to KILL your workout, give this a try! (Stolen from @taychayy 😘) • • 🦄 EMOM: • 🦄 minute 1: reverse lunge with upright row x 10 each leg. • 🦄 minute 2: 10 burpees • 🦄 minute 3: 20 total alternating jump lunges with weight • 🦄 minute 4: 12 later raise & hammer curl • 🦄 minute 5: 15 wise stance squats with weight • 🦄 minute 6: 8 reps 180 degree jump squats • 🦄 minute 7: 10 Walk our plank with mountain climber • 🦄 minute 8: 10 sir ups with front shoulder press • • 4 times through = 32 minutes of amazing torture 🤪😜
100’s for reps (goal was 20) ❌.
120’s for 5x5 ✅.
Feels good to be in my dojo.
100’s for reps (goal was 20) ❌. 120’s for 5x5 ✅. Feels good to be in my dojo.
Phil was soooo excited to use the kettlebell today!!! We had to get a picture!! .
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He has been a client of mine for nearly 2 years and is moving soon out of state! It will be strange not seeing him weekly and hearing all of his stories. But I’m thankful for being able to help him get this far!
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We first started working together he could barely make it through a 15 minute session, go up or down stairs, and pushups were from the wall
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We now complete 30 minute session, push-ups from his knees, goblet squats, stairs, bird dog, and now KB work!!! He is also down another 6 lbs over the last 3 months!!
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I’m confident that with some remote training programs and checkins he will stay on track!! Way to go!!! .
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#coach #fitness #personatrainer #squatbenchdeadlift #quality #goals #gym #exersice #legionofboom #fit #strength #determined #healthy #mindovermatter #keephammering #weightroom #stclairfitness #detroit #michigan #trainer #fitspiration #justmove
Phil was soooo excited to use the kettlebell today!!! We had to get a picture!! . . He has been a client of mine for nearly 2 years and is moving soon out of state! It will be strange not seeing him weekly and hearing all of his stories. But I’m thankful for being able to help him get this far! . . We first started working together he could barely make it through a 15 minute session, go up or down stairs, and pushups were from the wall . We now complete 30 minute session, push-ups from his knees, goblet squats, stairs, bird dog, and now KB work!!! He is also down another 6 lbs over the last 3 months!! . . I’m confident that with some remote training programs and checkins he will stay on track!! Way to go!!! . . #coach  #fitness  #personatrainer  #squatbenchdeadlift  #quality  #goals  #gym  #exersice  #legionofboom  #fit  #strength  #determined  #healthy  #mindovermatter  #keephammering  #weightroom  #stclairfitness  #detroit  #michigan  #trainer  #fitspiration  #justmove 
Coach wanted us to plank until we couldn’t. Been watching videos of my teammates doing their planks... I decided to add some flair with my husbands 4th of July headband. 🤷🏻‍♀️ I don’t normally wear it, it’s too itchy. Only lasted just over a minute but you know what? Next time will be longer - just watch me. Love that my coach adds in little side challenges and I love my #TeamRowanPhamily #teamrowan1p #transphormation #mytransphormation #duespaid #legionofboom #iam1stphorm #neverstop #nevergiveup #keepmovingforward
Coach wanted us to plank until we couldn’t. Been watching videos of my teammates doing their planks... I decided to add some flair with my husbands 4th of July headband. 🤷🏻‍♀️ I don’t normally wear it, it’s too itchy. Only lasted just over a minute but you know what? Next time will be longer - just watch me. Love that my coach adds in little side challenges and I love my #TeamRowanPhamily  #teamrowan1p  #transphormation  #mytransphormation  #duespaid  #legionofboom  #iam1stphorm  #neverstop  #nevergiveup  #keepmovingforward 
A little late today but here that’s Daily HIIT and I had a little help😃
#mikfitfam #iam1stphorm #duespaid #legionofboom #hiit
#Repost @1stphorm
• • • • •
@ripped_rosales just took it up a notch with her entry into the #RealWorldEXP challenge for the chance to workout with 1st Phorm Elite Athlete @realworld_tactical.
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If you want a chance to win, here’s what you gotta do! This isn’t just a normal weekend of training; this is 3 days that will push your physical and mental abilities to their limits.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 Winners will be selected to win an all expenses paid trip to St. Louis and hang out with Tony and the 1st Phorm Crew for the weekend of October 19th-21st.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
To Enter, you must do the following :
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁃Follow @1stphorm
⁃Like/Share This Post
⁃Tag 3 Friends in our comments
⁃Create & Post Your Own “Train Like Tony” Video
⁃Hashtag Your Post #RealWorldExp

Entries due by September 21st!
#1stphorm #iam1stphorm #legionofboom
🎥 @ta_visuals | @darby_mcvay
#Repost  @1stphorm • • • • • @ripped_rosales just took it up a notch with her entry into the #RealWorldEXP  challenge for the chance to workout with 1st Phorm Elite Athlete @realworld_tactical. . If you want a chance to win, here’s what you gotta do! This isn’t just a normal weekend of training; this is 3 days that will push your physical and mental abilities to their limits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4 Winners will be selected to win an all expenses paid trip to St. Louis and hang out with Tony and the 1st Phorm Crew for the weekend of October 19th-21st. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To Enter, you must do the following : ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁃Follow @1stphorm ⁃Like/Share This Post ⁃Tag 3 Friends in our comments ⁃Create & Post Your Own “Train Like Tony” Video ⁃Hashtag Your Post #RealWorldExp  Entries due by September 21st! #1stphorm  #iam1stphorm  #legionofboom  🎥 @ta_visuals | @darby_mcvay
Over and over you always hear I don't have time.....I work at least 12 hour days sometimes 16. I get off of work to take my daughter to school and I am there to pick her up. I make sure I get enough sleep get my training in and pack my meals for work. If you want something bad enough you will do anything to reach your goals. A woman can accomplish whatever she sets her mind to! I am lucky to have a good support system at home and gym family. #womensupportingwomen #strongwomen #kingcitystrengthandperformance #kingcitypowerlifting #gettingstronger #1stphorm #iam1stphorm #neversettle #duespaid #legionofboom #goals #goaldigger #fitnessmotivation
Over and over you always hear I don't have time.....I work at least 12 hour days sometimes 16. I get off of work to take my daughter to school and I am there to pick her up. I make sure I get enough sleep get my training in and pack my meals for work. If you want something bad enough you will do anything to reach your goals. A woman can accomplish whatever she sets her mind to! I am lucky to have a good support system at home and gym family. #womensupportingwomen  #strongwomen  #kingcitystrengthandperformance  #kingcitypowerlifting  #gettingstronger  #1stphorm  #iam1stphorm  #neversettle  #duespaid  #legionofboom  #goals  #goaldigger  #fitnessmotivation 
As cliche’ as this may sound, are you living your best life?
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I mean that sincerely, seriously!
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Are you truly genuinely as happy as most of you always appear to be on social media?
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Or
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Are you barely holding on, struggling beyond belief, and the next thing that doesn’t go your way you’re going to have a breakdown.
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If you fall into the “or” category of my question, then I want this post to metaphorically be your slap in the face.
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For almost everyone (not all) who’s “Instafamous” on Social media, their profile is a highlight reel of their best moments.
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👆🏻That being said;  most people will never show you their struggles, flaws, weaknesses, and faults.
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👆🏻keep that point in mind!
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The reason most people don’t open up and show vulnerability, is because this world can be so cruel.
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People will judge you for being different, and they’ll judge you for trying to fit in.
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There’s no winning when you’re trying to please the crowd.
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So back to my point of all of this...
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I hope that you are genuinely as happy as you can be in your “real” life, and your social media is just a reflection of that.
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I know I am!
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I am truly living my best life, and I couldn’t be more thankful.
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You can only fake things for so long, and the only person you’re fooling (if you’re not happy), is yourself.
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Don’t be a fool.
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Get your life in order, and become balanced.
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Your social media should be a reflection of the life you live day in & day out!
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Not just a highlight reel for the world to see.
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If you truly want to inspire others, be transparent, and be real.
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#Instagood
#WeDoTheWork
#1stPhorm
#LegionOfBoom
#DuesPaid
#IAM1STPHORM
As cliche’ as this may sound, are you living your best life? . I mean that sincerely, seriously! . Are you truly genuinely as happy as most of you always appear to be on social media? . Or . Are you barely holding on, struggling beyond belief, and the next thing that doesn’t go your way you’re going to have a breakdown. . If you fall into the “or” category of my question, then I want this post to metaphorically be your slap in the face. . For almost everyone (not all) who’s “Instafamous” on Social media, their profile is a highlight reel of their best moments. . 👆🏻That being said; most people will never show you their struggles, flaws, weaknesses, and faults. . 👆🏻keep that point in mind! . The reason most people don’t open up and show vulnerability, is because this world can be so cruel. . People will judge you for being different, and they’ll judge you for trying to fit in. . There’s no winning when you’re trying to please the crowd. . So back to my point of all of this... . I hope that you are genuinely as happy as you can be in your “real” life, and your social media is just a reflection of that. . I know I am! . I am truly living my best life, and I couldn’t be more thankful. . You can only fake things for so long, and the only person you’re fooling (if you’re not happy), is yourself. . Don’t be a fool. . Get your life in order, and become balanced. . Your social media should be a reflection of the life you live day in & day out! . Not just a highlight reel for the world to see. . If you truly want to inspire others, be transparent, and be real. . . . #Instagood  #WeDoTheWork  #1stPhorm  #LegionOfBoom  #DuesPaid  #IAM1STPHORM 
CB Shaquill Griffin was on 🔥 yesterday... @shaquillg #GoHawks
CB Shaquill Griffin was on 🔥 yesterday... @shaquillg #GoHawks 
Even though I can’t do cardio right now I can still do some strength building! Here’s a great shoulder workout from the #transphormationchallenge workout!  My ab workout was from @athleanx its called “Six Pack Promise” as you can see, both of these workout routines work. Of course if you stick to them they will.
Even though I can’t do cardio right now I can still do some strength building! Here’s a great shoulder workout from the #transphormationchallenge  workout! My ab workout was from @athleanx its called “Six Pack Promise” as you can see, both of these workout routines work. Of course if you stick to them they will.
😭 It’s been a while since I’ve touched anything around 400lbs for squat. .
Definitely took a break from some of the heavy loads. . 💪 405lbs for 4 Doubles last night. .
. 🤦‍♂️ I lost my balance a bit this first rep for sure, but I was definitely able to recover. .
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✅ There are periods in life where we might have to step back, and reevaluate before we’ll be able to push forward full speed once again. .
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🙏 Embrace moments of recovery. .
🙏 Embrace moments of mental organization. .
🙏 Embrace knowing that mental clarification is key. .
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We can’t get so caught up in the chase that we forget to keep our priorities in line. .
Love. Family. Health. .
Keep grinding fam. .
Whether you’re with a team, or alone. .
Grind hard. Grind smart. Stay blessed. .
.  #TEAMSO1
#iam1stPhorm
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 #Calisthenics #Inspiration #Motivation #Limitless #Muscleup #Barstarzz #Powerlift #Fitness #BeastMode #Shredded #Dream #NeverGiveUp #LetsDoSomePullups #FitFam #DeadLift #aesthetics #1stPhormathletesearch  #Legday #GymVideos #Hardcore #StreetWorkout #legionofboom #Fitspiration #duespaid #goldsgymamarillo #squats
😭 It’s been a while since I’ve touched anything around 400lbs for squat. . Definitely took a break from some of the heavy loads. . 💪 405lbs for 4 Doubles last night. . . 🤦‍♂️ I lost my balance a bit this first rep for sure, but I was definitely able to recover. . . ✅ There are periods in life where we might have to step back, and reevaluate before we’ll be able to push forward full speed once again. . . 🙏 Embrace moments of recovery. . 🙏 Embrace moments of mental organization. . 🙏 Embrace knowing that mental clarification is key. . . We can’t get so caught up in the chase that we forget to keep our priorities in line. . Love. Family. Health. . Keep grinding fam. . Whether you’re with a team, or alone. . Grind hard. Grind smart. Stay blessed. . . #TEAMSO1  #iam1stPhorm  . #Calisthenics  #Inspiration  #Motivation  #Limitless  #Muscleup  #Barstarzz  #Powerlift  #Fitness  #BeastMode  #Shredded  #Dream  #NeverGiveUp  #LetsDoSomePullups  #FitFam  #DeadLift  #aesthetics  #1stPhormathletesearch  #Legday  #GymVideos  #Hardcore  #StreetWorkout  #legionofboom  #Fitspiration  #duespaid  #goldsgymamarillo  #squats 
Great arm day today. Just have to keep getting after it even after you have a shitty week. #conqour #pittsburgh #iam1stphorm #keepmovingforward #legionofboom
Transphormation Tuesday. 5 pound difference.
Do the work get the results.
LET'S GO!!! #iam1stPhorm
Transphormation Tuesday. 5 pound difference. Do the work get the results. LET'S GO!!! #iam1stPhorm 
We love when @nicholeysims & @peppersfit rock their Nutrishop shirts! 💪🏼👊🏼
#preworkout #roseville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfan #legionofboom #gains #bulking @nutrishopusa
Time for a resupply. In the past few months I've seen great gains with @1stphorm Creatine Monohydrate.

Creatine is the most studied supplement in the sports nutrition industry and I've tried several over the years. I always got horrible bloat and occasional discomfort when I took them. I decided to take a shot again a few months back and now I'm hooked for life. I've seen my strength, muscle size, and overall performance increase vastly over the last few months more so than before I added this to my routine. 
Some benefits include
🔥 Micronized for better absorption and assimilation 🔥 Strength boost
🔥 Boost to endurance
🔥 Increased muscle energy
🔥 Promotes nutrient uptake
🔥 Overall increased performance

And many more. Oh, and it's only $0.18 a serving.

If you would like to know more, check the link in my bio, DM me, or email me at dplatt1259@gmail.com 
If you want to experience the benefits for yourself, as always, free shipping.

#Iam1stphorm #legionofboom #neversettle #creatine #creatinemonohydrate #performance #endurance #strength #power #fitness #gym #sportsnutrition #sportssupplements #gains
Time for a resupply. In the past few months I've seen great gains with @1stphorm Creatine Monohydrate. Creatine is the most studied supplement in the sports nutrition industry and I've tried several over the years. I always got horrible bloat and occasional discomfort when I took them. I decided to take a shot again a few months back and now I'm hooked for life. I've seen my strength, muscle size, and overall performance increase vastly over the last few months more so than before I added this to my routine. Some benefits include 🔥 Micronized for better absorption and assimilation 🔥 Strength boost 🔥 Boost to endurance 🔥 Increased muscle energy 🔥 Promotes nutrient uptake 🔥 Overall increased performance And many more. Oh, and it's only $0.18 a serving. If you would like to know more, check the link in my bio, DM me, or email me at dplatt1259@gmail.com If you want to experience the benefits for yourself, as always, free shipping. #Iam1stphorm  #legionofboom  #neversettle  #creatine  #creatinemonohydrate  #performance  #endurance  #strength  #power  #fitness  #gym  #sportsnutrition  #sportssupplements  #gains 
I have figured out the key to staying undefeated in jiu jitsu competitions is to never compete again, then there’s no chance I can lose right?
I have figured out the key to staying undefeated in jiu jitsu competitions is to never compete again, then there’s no chance I can lose right?
I love #transformationtuesdays because I not only get to see others post how far they have come but I reflect on my own journey as well. 
My journey has had many ups and downs. Probably more downs then I want to recall, but I always found a way to regroup and pick up the pieces. 
You have to trust the process my friends. The hard work really does pay off. How bad do you want it though ? You have to be willing to sacrifice so much in order to gain what you want. 
It’s not easy, it will be hard, but it is worth it. 
#wedothework 
#weightlossmotivation 
#duespaid
I love #transformationtuesdays  because I not only get to see others post how far they have come but I reflect on my own journey as well. My journey has had many ups and downs. Probably more downs then I want to recall, but I always found a way to regroup and pick up the pieces. You have to trust the process my friends. The hard work really does pay off. How bad do you want it though ? You have to be willing to sacrifice so much in order to gain what you want. It’s not easy, it will be hard, but it is worth it. #wedothework  #weightlossmotivation  #duespaid 
If you want to be successful in anything you have to fall in love with the process. .💪🏼 .
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#transformationtuesday #iam1stphorm #1stphormathletesearch
Keep your hearts full young kings and queens. Set backs don’t define us. It’s our perseverance that writes the story
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Keep fighting forward. You’re only done when you DECIDE you’re done. Don’t give in. You got this👊🏽
Keep your hearts full young kings and queens. Set backs don’t define us. It’s our perseverance that writes the story - Keep fighting forward. You’re only done when you DECIDE you’re done. Don’t give in. You got this👊🏽
|| NECKSSSS ||
🍁
Find a wall. Take the picture.
🍁
Basically posting this because I enjoyed these photos to much to let them rest forever in my camera roll.
🤷🏾‍♀️😂😘
🍁💛
|| NECKSSSS || 🍁 Find a wall. Take the picture. 🍁 Basically posting this because I enjoyed these photos to much to let them rest forever in my camera roll. 🤷🏾‍♀️😂😘 🍁💛
Mychal Kendricks with the sack vs bears🔥🔥@mykey_k 
__
Follow 👉 @SeahawksUnited_
for more Seahawks Content
Mychal Kendricks with the sack vs bears🔥🔥@mykey_k __ Follow 👉 @SeahawksUnited_ for more Seahawks Content
Gym therapy 👍👍💪.
Gym therapy 👍👍💪.
Transformation Tuesday. I’ve been lucky enough to live out my dream since I was 16 years old. But I was so obsessed with achieving something and looking so far into the future that I neglected so many other areas of my life. Although I got a degree in Sports Science and Masters in Sports Nutrition I still didn’t really know how to be “healthy”. I got sucked into a lifestyle of pills and alcohol and the stress I put on my body was nothing compared to the stress I put my mind through, unknowingly I might add. Last year I was in an accident and the 12 months that followed was the worst thing to ever happen in my life but it was the best thing that ever happened to me. During that time I revisited what I’ve learned in nutrition and took it even further. I educate myself daily by learning about new trends and (fad) diets and supplements and the health and wellness industry. But having a healthy body means nothing if you don’t have a healthy mind. In my 12 months of not being able to walk or ever knowing if I was gonna wrestle/compete again I had no choice but to strengthen my mind. Learned many different techniques and read copious amounts of books on meditation. I fell off track again once I started walking. But then remembered how I got here and I didn’t want that cycle to repeat again. Strong mind, strong body. Educate yourself. Find what works for you. Everyone is different and responds to different things differently. This has been my journey and the last year have certainly been the most rewarding and humbling. And at age 37 I feel like my life is only starting now. Guess that’s what people mean by being “reborn”. Love yourself and love your life. Gratitude is the ultimate form of enlightenment. #iam1stphorm #legionofboom @1stphorm
Transformation Tuesday. I’ve been lucky enough to live out my dream since I was 16 years old. But I was so obsessed with achieving something and looking so far into the future that I neglected so many other areas of my life. Although I got a degree in Sports Science and Masters in Sports Nutrition I still didn’t really know how to be “healthy”. I got sucked into a lifestyle of pills and alcohol and the stress I put on my body was nothing compared to the stress I put my mind through, unknowingly I might add. Last year I was in an accident and the 12 months that followed was the worst thing to ever happen in my life but it was the best thing that ever happened to me. During that time I revisited what I’ve learned in nutrition and took it even further. I educate myself daily by learning about new trends and (fad) diets and supplements and the health and wellness industry. But having a healthy body means nothing if you don’t have a healthy mind. In my 12 months of not being able to walk or ever knowing if I was gonna wrestle/compete again I had no choice but to strengthen my mind. Learned many different techniques and read copious amounts of books on meditation. I fell off track again once I started walking. But then remembered how I got here and I didn’t want that cycle to repeat again. Strong mind, strong body. Educate yourself. Find what works for you. Everyone is different and responds to different things differently. This has been my journey and the last year have certainly been the most rewarding and humbling. And at age 37 I feel like my life is only starting now. Guess that’s what people mean by being “reborn”. Love yourself and love your life. Gratitude is the ultimate form of enlightenment. #iam1stphorm  #legionofboom  @1stphorm
I know my daily is a dirty girl, but I put my #iam1stphorm and #1stphorm stickers on FINALLY!!
#represent #brainwithanassgirl #girlswithtattoos #legionofboom
“Palms are sweaty
Knees weak, arms are heavy” @eminem -
🤣🤣🤣
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I was a little nervous considering it’s been a while since last squat session but EASY MONEY w/ my boy @real_legendary_muscle
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#Iam1stphorm #1stphorm #legionofboom #nextlevelshit #wolfpackfitco #s2faction #1stphormathletesearch #100to0 #wedothework #bethe1 #bodybuilding #bodybuilder #motivation #inspiration #beast #beastmode #swole #training #fitness #fit #healthy #health #fitnessaddict #sleeve #tat #tatted #fitnessmodel #model #instagood #phamily
“Palms are sweaty Knees weak, arms are heavy” @eminem - 🤣🤣🤣 - I was a little nervous considering it’s been a while since last squat session but EASY MONEY w/ my boy @real_legendary_muscle - - - - #Iam1stphorm  #1stphorm  #legionofboom  #nextlevelshit  #wolfpackfitco  #s2faction  #1stphormathletesearch  #100to0  #wedothework  #bethe1  #bodybuilding  #bodybuilder  #motivation  #inspiration  #beast  #beastmode  #swole  #training  #fitness  #fit  #healthy  #health  #fitnessaddict  #sleeve  #tat  #tatted  #fitnessmodel  #model  #instagood  #phamily 
I should probably clean my mirror, but I'm going to the gym instead. Yolooooo.
I should probably clean my mirror, but I'm going to the gym instead. Yolooooo.
So did you sign up for the @1stphorm #mytransphormationstartstoday summer sprint #8weekchallenge like my man @phx_kotf did?
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Well if you did, followed the plan, worked hard, stayed disciplined, made no excuses and used the necessary supplements like he did.. chances are you got awesome results also!
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It’s been a pleasure having Matt as part of #teamrowan1p and I look forward to continuing working with him on improving health & reaching his goals!
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If your ready to make that next step and start hitting your goals, reach out. I’d be happy to get you started on the best decision you’ll ever make
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#transphormation
#transformationtuesday
#progressupdate
#fitnesschallenge
#mytransphormation
#1stphorm
So did you sign up for the @1stphorm #mytransphormationstartstoday  summer sprint #8weekchallenge  like my man @phx_kotf did? . Well if you did, followed the plan, worked hard, stayed disciplined, made no excuses and used the necessary supplements like he did.. chances are you got awesome results also! . It’s been a pleasure having Matt as part of #teamrowan1p  and I look forward to continuing working with him on improving health & reaching his goals! . If your ready to make that next step and start hitting your goals, reach out. I’d be happy to get you started on the best decision you’ll ever make . . . . #transphormation  #transformationtuesday  #progressupdate  #fitnesschallenge  #mytransphormation  #1stphorm 
When we understand the bigger picture, we can better guide our clients to achieve their desired results... which sometimes involves telling them things they don’t want to hear. #lifeofatrainer #trainerlife #cave155 #cavestrong " I do not own the rights to this music"
When we understand the bigger picture, we can better guide our clients to achieve their desired results... which sometimes involves telling them things they don’t want to hear. #lifeofatrainer  #trainerlife  #cave155  #cavestrong  " I do not own the rights to this music"