79,686 posts

. . . If you are looking for a natural weight loss solution. 🍓 Visit link on my bio @health_calories . . . @calories.hub - Abs made in the kitchen!🤔 . 🤦🏻‍♀️I know it’s a cliche but fruits can play a huge role on losing/gaining weight! . •P.S. These are the amount of sugar in 100 g of each fruit. . 🤪I loooove fruits! I love them so much that I can eat them non stop! They are high in vitamins, fiber, water, potassium, folic acid etc.. Most of them are antioxidants and also low in fat, sodium and calories. . 💪🏻I have been doing a transformation challenge and I am at Week 7! Swipe ⬅️ let to see my #transphormation and please ignore my morning face😬 . 💡One of the first things I have changed was consuming a bit less fruits (I don’t say sugar because I don’t consume refined sugar anyway) and I usually prefer low sugar fruit options (like the ones above). I could easily eat 3-4 servings of fresh fruits and don’t even make me mention about dried fruits🙈 Luckily I was active enough to not gaining weight but despite the fact that I was making healthy choices 90% of the time, I was just maintaining my weight and not losing fat. . 🍇🍒🍌Eating a lot of sugar chronically raises insulin levels in the blood! I am not saying fruit is bad for you and you shouldn’t consume but if you consume too much of it, extra fructose from fruits will be basically stored as fat! . ✅It’s great to eat fruits but if your goal is to lose fat, I would say try not to consume more than 1 serving a day and I would recommend you to consume lower sugar fruits! . 🌸Have a great day!🌸 Photo inspired by @meowmeix . . By: @fitwomeneat
Transphormation Tuesday or something like that🤷‍♂️ . . Throwing it back a little far.. Sophomore year of high school actually Haha.. . . I grew up as the "Skinny kid." It fuckin' sucked to be honest. In my opinion, being called skinny is the same as being called fat. . . I let that shit drive me through me journey though. I've always struggled to put on size and its honestly been a mission to even get where I'm at now. . . I'll never really be able to relate to the side of the population that was once overweight and is now in shape. What I can relate to though, are the kids struggling to put on size and get in shape. Showing up to the gym day in and day out feeling like you aren't making any progress. Feeling like you're never eating enough, not strong enough.. . . That's the shit I relate to. Just when you start to feel like you aren't making progress, stop and look back at how far you've come. Then get back at it💯 . . I've come a long way and still have a hell of a lot longer to go.. . . . . . . . . . . . . . . . #TransformantionTuesday #ThrowBack #IAM1STPHORM #DuesPaid #LongWayToGo #LittleGuy #keepgrinding
Now that’s a steak! Remember boys and girls #food is #fuel ! It can taste good and still fuel your body. #fitness #s2 #transphormation #latenight #snack #latenightsnack #stl #foodismedicine #foodisfuel
Because when the QUEEEN and HOV drop a new album, a makeup-free lip sync is necessary 🙌🏾🔥#EVERYTHINGISLOVE #THECARTERS #BOSS @beyonce
Leg day. And deadddd 🙈🙈 . Warmed up and the squat rack was open 😍😍 It's kinda my favorite spot 😍 . Squat 2 reps @ 85% round 1-4, then round 5 90% Max reps. I did a bonus round to see if I could get to a higher weight since 115 was my max! And I got two in and still felt like I could add weight....next time! 1- 95 2- 105 3- 105 4-105 5- 115 for 12 reps 6- 120 for 2 reps Leg press 5 sets of 10 1-75 2-95 3-95 4- 95 5- 100 Step ups using 15lbs 3 sets for 12 reps Finished with some rowing of a few rounds of high intensity and then to low intensity. Safe to say, my legs are deadddd. 😂😂😂 . . . . . . . . #jackedelsa  #teamjackedelsa #1stphorm  #transPHORMation #1stphormTransPHORMationchallege  #crossfit  #crossfitgirls  #girlswholift #gooutsideyourcomfortzone #macros  #food #fuelyourbody  #healthyliving  #healthyfood #fitness  #muscles  #growmuscles #noexcuses  #nopainnogain #neversettle  #duespaid #legday #backsquat #legpress #row #tomorrowisrestday
Wrapping up the night with some #romwod 💤 I’m slowly trying to incorporate this program into my daily routine. Like any habit you are trying to build or break, perfection isn’t necessary. Everyday I fit it in is a win, even if it’s just a couple days a week to start. Now it’s time to catch some Zs! #swoleandflexy #mobility #yoga #mytransphormation #transphormation #iam1stphorm #legionofboom #mytransphormationstartstoday #duespaid #LCtransphormationgroup #girlwholift #riseandgrind
Family walk!!! In the rain!! Love these 8! My motivation to be the best me I can be !! #fits2fitness #fitnessmotivation #fitdads #iam1stphorm #transphormation
Tonight’s leg workout absolutely destroyed my legs and I absolutely loved every minute of it!!🔥🔥🔥 after my lift I worked up a nice sweat with 20 minutes on the stairs so I’ll probably have a rough time walking tomorrow😅 (also loving that my quads are finally getting some muscles gain as well as the booty🏋🏽‍♀️🍑) #quads #gains #duespaid #quadsonfire #jackedelsa #teamjackedelsa #iam1stphorm #1stphorm #transphormation #legionofboom #legday #drippingsweat #cardio #weightlossjourney #physique #bootygains
-CANT SQUAT? DO THIS INSTEAD-? These are two great movements that I’ve been using lately to help me get stronger with my squats, but they’re also great if the squat is not your best movement and you want to get better at it. Both movements will challenge all of the muscles in your legs, putting a focus on your quads and glutes to help you be stronger in your squats. To use these exercises to increase strength for squats keep your weight heavy and your rep ranges small. Give these a try next leg day! • 🍑 HIP THRUSTS WITH A 15 SECOND STATIC HOLD AT THE END 5x7reps 🍑 BOX SQUATS 5x8-10 REPS (be careful not to do much more weight than you can successfully squat. These will be easier than full squats but your back will not be used to holding a severe amount of weight. Just because you can do a really heavy weight for a few reps of this doesn’t mean you should if you can’t even do 1 rep of that weight squatting normally.) • • • #transphormation #lafitness #fitness #motivation #squat #workout #legday #bootybootybooty #fitfam #healthylifestyle #fitspo #PT #personaltrainer
Keep your focus on the goal, even when there are a million distractions everywhere else! #StayFocused #Goals
Back/Biceps 3x15 shrugs 3x10 deadlifts 3x15 t-bar rows 3x15 reverse grip lat pull down 3x15 seated rows 3x15 preacher curls 3x15 cable curls with ropes Try to increase weight between each set and remember it’s about form and completing the reps Followed up with #1stphorm postworkout stack #fitcops #1stphormvideo #iam1stphorm #transphormation #blacklisted
I have nowhere near a perfect body (whatever that is) but I’ve hit an incredible goal of mine! Let’s talk the untalkable.. that dumb scale and the numbers in which it reads.. I started this weight loss journey weighing 198lbs! Yes, I was almost 200#, miserable, depressed, ate my feelings, and basically gave up.. I’ve made major changes in my life since then. I’ve started a new life, moved to a new city, met new amazing people, and I took control of my health (both mental and physical).... I finally realized my self worth. That I matter too and I deserve to spend time on myself. And what I’ve realized is that I don’t feel guilty for taking time to spend on myself, Bc that time spent on self care and self love has made me a better parent. I’m not laying in bed all day or pushing everyone away. I am now present in my kids lives and I’m not on the sidelines.... I’m active with them and enjoying life WITH them! Now back to this scale thing... I know we shouldn’t focus on the numbers but let’s be real, watching the number go down is an amazing feeling!! And I’ve finally hit a number I haven’t seen since before I got pregnant with my son.. sooooo over a decade!!!! I’m now 159#!!!! Now that number may still sound high to some people but this is a huge deal for me! I now feel more empowered and more motivated to keep working and see where this journey will end up! #watchmework #imnotdoneyet #weightlossjourney #transphormation #duespaid #confidenceissexy #gottakeepgoing #tryingtobettermyself
Leg day coming at you featuring Rose! I have to admit these workouts with the resistance bands are a lot more challenging than I thought they would be 😅 . I’m honestly going to start incorporating some of these while I’m at the gym too! Some of these are better than a machine 🙌🏼 . Circuit 1: Squats 4x15 Split squat 4x15 each Toe taps 4x20 each leg @hannaheden_fitness inspired ab exercise 4x20 . Circuit 2: Stiff leg deadlifts 4x15 Hamstring curls 4x15 Good mornings 4x15 Jumps squats 4x15 . I know a lot of you have asked about bands & some have even purchased the bands! I’m thinking of filming an ab circuit next, what do you think?! . #Legs #AtHomeWorkout #iam1stphorm
I be up in the gym just working on my fitness ❤️ #workingonmy #transphormation with my workout plan courtesy of #1stphorm pre workout #megawatt and the post #fruitdloop is ammmazing. #nottoomanyhashtagsright #hashtag
I want to talk about something that @andyfrisella touched on this past weekend at #summersmash2018 and in his podcast (which I listened to again today because it’s so relevant to my journey). Affirmation culture and the role self love plays today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, everyone should love themselves, but I would not be where I am or where I’m going if I hadn’t had those moments of not being happy with my body. I’m not talking about just thinking I was “fat”, but also being angry about not being able to lift as much weight or how out of breath I was after going for a run, just in all not satisfied. I was an athlete my whole life and was constantly in pretty good shape athletically. I wasn’t even happy with my body back then (which is for a different post) but if I hadn’t had moments like that, I would still be overweight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I gained quite a bit my senior year of high school. After I graduated I realized how unhappy I was and I did something about it. It’s a lot harder to look in the mirror and take the actions to change it, than it is to take the easy way out and tell yourself it’s fine. You will never be truly happy like that. I’ve been there and gone through it but no matter how much I tried to lie to myself in the mirror or when I saw pictures, I wasn’t happy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ I thought I had issues because I couldn’t love my body after years of trying, but after hearing his podcast I realized I’m one of the few who had the guts to not just lay down and accept it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Every time I’ve ever gained weight I hit a point where I say “this is not okay, get your ass in gear and do something about it” and that mentality has kept me from becoming unhealthy. I know it’s a super unpopular opinion but if you don’t like what you see, then work to change it. You can love yourself on the journey. Fall in love with the process and the adrenaline of doing the hard work. As long as you’re doing it that earns respect in my book, but don’t just sit by and try to convince yourself it’s okay. Get up and do the dang work 💪🏼 #transformationtuesday
Last week I was 10lbs away from 300. • Yesterday I crushed that coming off that summer smash high hitting 305. • But I’m not done here. I’ve already set a new benchmark for myself. • Keep pushing yourself, if you set limitations that’s as far as you’ll ever go.
Today was the first good training session I’ve had in a few weeks. - Tweaks here, soreness there, even lighter weights were feeling heavy. - I was honestly getting a little down about it. - Tonight things really clicked for me and the bench. 💪🏻 - 315 1x4 - Now I need to get the squat and dead’s moving for me! - @kcomes316 is it possible to tear a hammy doing a bench press cause that 4th rep got me lol! - #iam1stphorm #powerlifting #mytransphormationstartstoday #benchpress #stankyleg
Today's #workout It's what I call #trunk day.... or #chest #back and #abs Superset 1: Straight arm cable pull downs 3 x 15 @ 65#s Dumbell uppercuts 3 x 10(per side) @ 15#s Superset 2: Bench press dropsets 1 x 5 @ 105#s 1 x 10 @ 85#s 1 x 15 @ 65#s Barbell wide(ish) grip rows 3 x 15 @ 50#s Superset 3: V-bar rows 3 x 15 @ 60#s Body dips 3 x 10 @ 160#s (ish) For the hell of it: Bodywight pull ups 3 x 5 @ 160#s (ish) Superset 4: V-ups 3 x 15 Weighted toe touches 3 x 15 @ 10# ball Ab roll outs (with tucked hips) 3 x 10 #iam1stphorm #1stphorm #transphormation #ladyboss #girlswholift #neversettle #legionofboom #bebetterthanyesterday #persist #workhardplayharder
Only 361 days until we do it all over again! . So many great memories, stories, and friendships were created that’ll live on for years to come 😊 . Looking back, what was your favorite memory from Summer Smash 2018?! . #summersmash2018 #iam1stphorm
How many of you have been injured and people constantly told you - well your fitness days are over. You will never be the same! You will never be able to be in top shape again! You won’t be able to play sports again. Blah blah blah. . Well let me tell you ... all the negative things people say to you are usually 💩 . We all fall. . But, how many of us get back up? .... not as many as you would think. . I have been injured so many times I can’t even count anymore. Tore my ACL 3 times, and currently have a tear in my left knee. Broke my hand twice, fingers like 10 times, I can go on and on. . But, it doesn’t hold me back! . Why is that? . Simply because I refuse to stay down. . There are so many people out there that are worse off then me. So why would I stop chasing my goals, stop going after my dreams - when some people have no choose on what they can do!? ... I WONT. ... so YOU SHOULDN’T EITHER! . Two years ago I tore my ACL/MCL/PCL and Meniscus in my left knee. I felt like I was done everything. . But, I refused to give up. . Stared eating better. Started doing different exercises. Less weight - More Reps. More weight - better form. . Changing my lifestyle and the way I worked out has gone a long way. My body feels better. My body looks better. And I am more confident and satisfied with where I am. . Your #transformation should be about YOU. Not anyone else, just you. You have to allow yourself to learn new things in order to grow and change for the better. Sometimes what someone else does to stay healthy - just isn’t for you. So, explore new things and find what is best for you. . If you put your all into things, stay dedicated, stay committed and always work hard - you can achieve any goal you have. . Never give up. Trust the process. . . Need help or advice for new workouts or diets - feel free to message me! Contact me now for new routines, new diets and supplement advice! I will gladly help you reach your goals! . . . #iam1stphorm #bkofitness
One thing I love is cooking One thing I lack is creativity So one of my weapons in creating delicious meals are cookbook especially @emilyfrisella The Fresh Farmhouse Kitchen . For the longest time I would Pinterest for hours & then trying to figure out the macros which was extremely tedious . This cookbook not only is it healthy delicious meals but macros are provided 🙌🏻🙌🏻 . Because who does not enjoy a nice nutritious meal that doesn’t involve ton of ingredients or skills 😂 . #freshfarmhousekitchen #1stphorm #meals #tastytuesday #teachingtuesday #cookbook #iamhealth
💯💯💯 ❗️Always remember, someone’s Effort is a Reflection of their Interest in YOU. ❗️It is no difference between yourself and your routine/regime/dedication. ❗️Start with your BELIEFS, which will lead your THOUGHTS, which will create your ACTIONS, which will produce your RESULTS. 📸Credits: @wantin_penguin
💯💯💯 ❗️Always remember, someone’s Effort is a Reflection of their Interest in YOU. ❗️It is no difference between yourself and your routine/regime/dedication. ❗️Start with your BELIEFS, which will lead your THOUGHTS, which will create your ACTIONS, which will produce your RESULTS. 📸Credits: @wantin_penguin
💯💯💯 ❗️Always remember, someone’s Effort is a Reflection of their Interest in YOU. ❗️It is no difference between yourself and your routine/regime/dedication. ❗️Start with your BELIEFS, which will lead your THOUGHTS, which will create your ACTIONS, which will produce your RESULTS. 📸Credits: @wantin_penguin
I picked up a couple new people through last week and I thought I’d share some of my story. - This was Day 1 of my fitness journey, even that night I knew it was going to take more than motivation! - Day 1-June 15th, 2015 and 315 pounds...lost and scared shitless! - Lost because I have no idea what the hell I'm doing in the gym. - All I know is if I go run on that hamster wheel for an hour, and eat salads, I will lose weight (hopefully). - Scarred because I'm at the bottom of a mountain staring up with no peak in sight. - How and the hell am I going to lose all this weight? - I had created a version of myself that I could no longer bare to be. - I was drinking alcohol daily, eating fast food 3-5 times a day, sodas all day long, and honestly just speeding up my death. - I had to change... - I have my family to live for. - At the time my daughter was just about to turn two, and I still had see her first swim meet, her first spelling bee, her first dance, her graduation, and see her off to college. - She needs me here, and I was taking myself out of the equation faster, each and every single day I was living like that. - It took that long look in the mirror that day to realize that this was it...please lord let this be it! - You see I'm no different than anyone reading this. I'm not a natural born athlete, my genetics are FAR from elite, I've been at rock bottom, I've been clueless in the gym, and the kitchen, but when you want something bad enough...NOTHING can get in your way! - I understand how hard it is to start, and can be so confusing. That's why I do my best to let it be known that I'm here to help, however I can! - I can't do the work for you, no one can. But I can help guide you away from the mistakes I made when I first started. - Shoot me a DM or send me an email, I’d be more than happy to help however I can! - 📧: PhormBuilt_Lagunas@yahoo.com - #TransPHORMationTuesday #IAM1STPHORM #WeDoTheWork #duesPAID #TransformationTuesday
This weekend I did something I’ve never done before...a Mud Run. ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ I’ll be honest, I was terrified. What if I hurt my knee again? What if my back spasms come back? What if there are things I can’t do? ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ I know it’s crazy, but I second guess myself all the time now. My body has changed so much since my injury & it’s always in the back of my mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I wouldn’t trade this experience for anything. Not only did I make it through the entire run, but I made new friends & got to help others overcome obstacles along the way. Amanda - if you see this somehow, you should be so proud of yourself for overcoming your fear of heights and fighting to the very end!! Your parents did great too & I’m glad we got to cheer your mom on for the jump! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This phamily is constantly helping me find little pieces of myself that have been missing the last few years. I am eternally grateful to @andyfrisella @mrfrisella & the entire @1stPhorm Phamily! Thank you for all you do!!
My strongest why is that I knew I would remain Unhappy as I was because I KEPT QUITTING. I wasn’t someone who gained weight and wanted to get back to something I knew. I was someone who never knew what it was like to be comfortable in my skin to feel normal or just average. Every time I quit I was unhappy within a couple of weeks. I continued to gain more weight and got more out of shape. I waddled. I had skin abrasions between my thighs from them running together. My arms chaffed daily from rubbing against my torso. I was so out of shape that washing my hair was a struggle to hold my arms up. I cried in dressing rooms. I didn’t go to weddings bc I didn’t have a anything to wear. I couldn’t keep up with my daughter. I never got to wear the white Wedding dress of my dreams. I wasn’t living. I felt dead. I wasn’t pleasant to be around. I was missing out on everything and only saw my self missing out on more bc I watched to do the same. I wanted to be happy.... so I stopped quitting. : What it your why??? . . . . #onlinenutritionist #transphormation #macrocoach #beginnerweightloss #halfmysize #thegymwrap #150lbsdown #influenceracademy #weightlosshelp #murves #skinremoval #eatforfuel #fastfooddiet #blackgirlsworkouttoo #afrogirlfitness #macrocounting #weightlosscoaching #weightlosstransformations #fattofit #beforeandafter #weightlossjourney #Fat2Fit #deadliftsanddonuts
Failure is temporary but quitting is permanent. Don’t be a quitter. Get a plan and stick with it, your results are right around the corner. #fadofit #helpingpeoplegetfit #1stphorm #transphormation
Just giving a shout out to my boy @bryansprogress . He’s continuing to kill his own TransPhormation and keeps setting new goals. We’re over 1000 miles away in Texas and we don’t miss a beat. You hear the term brother from another mother, he’s that dude. Awesome time hanging with you this weekend bro. Ps. He tried to out angle me for this pic tho 👀 I wouldn’t let him! #1stPhorm #neversettle #goals #iam1stPhorm #legionofboom #legionnaire #fitness #challenge #workout #run #30daychallenge #accountability #motivation #fitnessmotivation #workoutoftheday #gains #summersmash #100to0 #atcfitness #duespaid #Triathlon #powerlifting #transphormation #transformation
💪🏽No Pain No Gain💪🏽 • Yes it's gonna hurt! You'll be sore AF the next day. • But keep after it, keep pushing, keep testing those limits. Before you know it, your max now will be your warm up 4-6 months down the road. • It takes consistent hard work to break the barriers down. • • • 🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺 If you  have any questions about training, diet, supplementation or fat loss please don't hesitate to send me a Direct message, or send me an email! 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻 ------------------------------------------- #1stphorm #IAm1stPhorm #LegionOfBoom #Phormbuilt #TransPHORMation #100to0 -----------------------------------------
If you are never doing things that scare you, you aren’t growing. It’s said a lot, but it’s true. . Getting out of your comfort zone is one of the hardest things to do. It takes a lot of courage. . The greatest things that have happened to me are because I stretched what I thought my boundaries were. I’m no where near my limit. Thats what pushes me though! . Go out and EXPLORE‼️ . 📷 @jallen_fit
Got home from vacation yesterday...hit the gym to sweat sweat sweat today! #legionofboom #transphormation #iam1stphorm
First day back to working out since Summer Smash and I was NOT FEELING IT!! But... once I got in there and started working out, I started to feel better and I am glad I went. . If you’re curious, I am still going by the @1stphorm #transphormationchallenge workout plan. I loved the results I seen from the 8 week challenge and I want to continue to TransPHORM my body and mind. . Today’s complete workout: 💪🏼Barbell Military Press 4 sets of 8 to 10 💪🏼Cable Front Raise 4 sets of 8 to 10 💪🏼Neutral Grip DB Press 4 sets of 8 to 10 💪🏼Cable Rear Delt Fly 4 sets of 8 to 10 😅Sit Ups 4 sets of 20 😅Leg Lifts 4 sets of 20 #workouts #videos #transphormation #1stphorm #legionofboom #iam1stphorm
Ahh so many great people wanting to help others. The Pham is great! #Repost @1stphorm (@get_repost ) ・・・ One heartbeat. That’s the phrase that comes to mind when we look at this picture. A community of people, from all walks of life, with the same goal and determination to get there. Books on culture will be written one day about what you all have created, because there is nothing else like it. So, from the bottom of our hearts, thank you #LegionofBoom . It’s always such an incredible time getting to meet and talk to you all. We hope you had fun and thank you for making #SummerSmash2018 unforgettable. #iam1stphorm
This guy right here made the whole trip to St. Louis worth it. I'm so thankful that this man exists, and I got the opportunity to thank him for what he's done for me in person. . I was in a pretty dark place, with not a lot of hope for a future or even the want of a future. I was depressed with how life had been going, asking myself if there is where I told myself I'd be at in this point of my life, and it wasn't. . I was struggling with my faith in God, I was constantly upset. I was extremely overweight, and I hated my outward and inward appearance. I hated the relationship I had with money. I wanted more, and I've always been made to feel guility about the pursuit of it. I had been taught seeking money was evil, and that I was out of line in my faith. . All of this changed when I heard episode 196 of the MFCEO Podcast titled "Money, God, and Maxing Out." Go listen to it and you'll understand exactly why it's effected me the way it has. As well as checking out the "Ed Mylett Show". . I began to follow Ed on all media, and he's been like a mentor for me from afar. (Hopefully one day a mentor up close!) It is what propelled me to start this journey that began in January. It gave me the drive to want to "Max Out" my life. Not just in my faith, or finance's, but my fitness. Hearing inspiring words from Ed and Andy helped me get to the gym, and during some of my workouts while I was there. . The day #SummerSmash tickets went on I sale I swore I wasn't going. I was afraid I wasn't fit enough, I'd be alone, staying with strangers, and none of my friends would go with me. But later that day Andy announced Ed would be there to speak, and if it wasn't for the thought I'd get to meet two of the people that's had the most influence on my life I wouldn't have went. . So once again thank you @edmylett for helping prevent the book that is my life from being cut short, helping me take control of my life, be in a constant "early life crisis" to chase the self I was made to be, take control of my faith, finances, fitness, destroy all excuses to come to summer smash, and #MaxOut my life!
I need a favor people! I need ya to go over and give the amazing Hayley Marie a vote! She has entered into the contest to become the next Ms. Health and Fitness, and every vote can help her win! . The Contest is basically a popularity contest, and all the votes are free so please do me a solid and go vote for her! If you want to add more then one vote, feel free to donate to the charity and help her and others as well! . Every vote helps a ton! So please just click the link and take 2 minutes to help this awesome girl win! . Thank you!!! https://mshealthandfitness.com/2018/hayley-london . Or just go check out her profile @healthyhayl and follow the link on her page!!!! . . . #iam1stphorm #bkofitness
So I don’t know where to start with this post. Don’t even know where I want it to go. I do know I’m a little embarrassed by it. So I guess you can call it a Transphormation Tuesday picture. Family and friends tell me all the time how I am looking slimmer but I personally never see it. I do usually feel it in the way my clothes fit and the obvious reason of going from a XXL shirt to a Large. Last night though I was sent the picture on the left and I was at a loss for words. I don’t know how long ago the picture was taken but I’m pretty sure I wasn’t even at my heaviest which was 269 pounds. The picture on the right was taken this morning. After an inconsistent year and a half of working out. I say inconsistent because of a handful of injuries and surgeries. I am Currently sitting at a tough 218 pounds. I say tough because I haven’t lost any weight in the last 2-3 weeks. I’m definitely not where I want to be but I can say I am on my way there. I’ll get there sooner or later! #Transphormation #TransphormationTuesday #Weight #WeightLoss #WeightLossGoals #WeightLossJourney #Gym #GymLife #GymShark #Fit #Fitness #FitLife #SuckingItUp #SoIDontHaveToSuckItIn #CurrentGoal200LBs #UltimateGoal180LBs #NeedToGetMyNutritionBetter #KeepWorking #PayingMyDues #DuesPaid #StillAFatGuy #ConsistencyIsKey #TrustTheProcess
Reposted, post by @andyfrisella . I am so fucking proud when I watch this video because its the physical embodiment of what @1stphorm stands for. . Thats President of Operations @mrfrisella & ELITE Athlete @derekweida helping @kaciekfit through the mudrun Saturday. . I think it speaks for itself. #IAM1STPHORM
Look what showed up on my workout again today. I haven't seen this one in a little while. I'm going to have to work my way up to the 4 sets of 30. It doesn't matter where you start. You can work hard and improve. #transPHORMation #wedothework #womenwholift #over40fitness #obstaclecrusher #homegym #homeworkout #fitover45 #weightloss #fatloss
Want results? _ Of course you do, who doesn't, deep down everyone wants a healthy fit body. _ Then why are you still struggling to get the results you want? _ 1️⃣Mindset _ Always thinking, "this sucks!" when your hungry is a negative mindset and will only make your journey more difficult. _ Instead when you feel that hunger pang think, "that's my body burning fat!" (of course you still need to make sure you're eating the correct amount calories, don't serve yourself) _ 2️⃣Actions _ You wake up and instead of waiting until you get to work to have one of the muffins Lisa brought you have a protein shake mixed in skim milk. _ This is an easy action you can take that can greatly reduce your overall daily calories. _ Another action would be drinking a full glass of water upon waking and going to bed. _ 3️⃣Consistency _ Now that you've implemented some small actions start completing those actions daily. I use an app called Habits which sets up reminders and tracks how consistent I've been with a specific action. _ 4️⃣Habits _ The goal is to take those small actions and turn them into habits. Think taking the stairs instead of the elevator to at work. This small habit could help you lose pounds over the course of a year. _ 5️⃣Results _ Together the above four steps combined with time and patience are going to get you RESULTS! _ It's not magic and it's not easy but it works. These are the same steps I used to lose over 50 pounds over the last year. _ Have questions, need help? Shoot me a, message I'm happy to help. _ #TransformationTuesday #beforeandafter #naturalbodybuilding #inba #bulklife #preplife #worldsgymsandiego #iam1stphorm #transphormation #sandiego
#transformationtuesday is not only about weightloss ot weight gain. Or physique changes. In fitness I'd say the most important version of it would be changed is strength and fitness! Like my squats! Changed from loading weight on and using momentum to control the movement to being able to control my body and hit a better position! Yes its lower weight and my training has drastically improved from learning control! And also the weightloss is a plus :) #fit #fitness #fit4life #fitlifestyle #fitlife #neversettle #noexcuses #beastmode #beast #powerbuilding #powerlifting #bodybuilding #goldsgym #goldsgymcitrusheights #standstronginc #flagnorfail #powerlifting #howmuchyabench #strong #power #sweat #pump #motivation #motivationmonday #booty #transform #transphormation #sqwats
Photo From Saturday Group Class . . Every Saturday I switch things up on my clients and run a bootcamp class that’s high intensity and much more cardiovascular than our regular resistance training programs. . This is a photo from that class. . Where were you at 8:30-9:30am on Saturday morning? . If you are looking for a fun class that works your whole body and delivers results, look no further. I only charge $10 for a drop-in fee or the class is included with all of my clients packages. . Working our in groups in so much fun and I would love it if you'd join us next week. The gym is not open to the public and located in Sugarhouse, UT. Message me if you're interested in burning fat and toning up with us.
A big focus of my career as a nurse is helping people through processing change. A big part of a transformation is processing change. A HUGE component of this is mental. So tomorrow let’s talk about change principles. It is by far one of my favorite things to teach! It can be inspiring and it can be very eye opening for people. So ladies and gents - tag your friends and family so they don’t miss out on learning about change management. This information translates to all realms of life! Even to business! See you tomorrow! Love you all! Christine ❤️. . . . #change #transformation #transformationtuesday #transphormation #1stphorm #changemanagement #why #lchf
Everyday. You have to push yourself further! 💪🏼 slowly hitting goals! Who wants to do it together?
Had to put one goal on hold to focus on achieving a more immediate goal. So no gym for the next two days. 😔 ◾ This qualification is definitely not easy to to get so I shifted my focus on it to 100%. Nothing wrong with that...and when I do my board in 2 days I can reshift that attention back to the other goal. 😊 ◾ Oh yeah......ya'll pray for me 😰😓. Super nervous!! . . #navy #knowledge #warfare
We are lucky to have social media to help build our relationships with our customers. We met Clint last year when he participated in his first RUN/SUP Race! We stayed in contact throughout the year and now he is back for workouts with us and taking part in this Friday’s RUN/SUP Summer Race Series #4 ! 💪🏃‍♂️🏄‍♂️🤙 Who else is racing this Friday? #Repost @ceo4lyf ・・・ Run/SUP workout this morning, always a humbling experience but a great time! Thanks to @run.sup for putting together a great program. Good to catch up with @kevindahlstrom , hopefully we can make it up to Boulder sometime to visit 👍🏻 . . #runsup #waterworkout #runcation #runflorida #floridavacation #SUP #activevacation . . . #iam1stphorm #transphormation #neversettle
Wanted to share this awesome post that @transformationaltruth made. . Me and @morganlosing have had different stories but share similar struggles. She is my partner, my best friend, my fave, and she is the most supportive person in my life. . Our stories brought us together, now it's time for us to write our own 💪💯 . Also we will be in San Diego on June 30th with @obese_to_beast @bigmikeloses from 1-5pm at crown point park
First workout completed for the week! Wasn't my best, wasn't my worst, but was the workout I needed to kick a little motivation back into me.
Shoulders retracted, chest out, and head up high. Stand. Your. Ground. - Felt like 💩 the last few days, refused to take a much needed rest day cause I’m hard headed, but after a good nights rest I hit a 🔥 back day. That’s not to say there weren’t some failed sets during my workout - but I PUSHED through it - because I knew I was capable. - Embrace failure and tear down your weakness’ with your strength. Check out my story to see what I’m talking about.
😬 My face says it all 😂 . 🌻 Yesterday was leg day, but I’m a gluten for punishment, clearly. Still working on form but I’m having a blast learning this thing lol 💛🌻
S/O to @aspenathleticankeny for assisting me in sweating my butt off by not having AC. 💦 . - Here are some leg day clips featuring the better half of @loshfamfitness (Sorry, Logan 🤷‍♀️). - @hannahggorman and @natecavetv55 rocking it in the background.
What gets me to the gym when I'm tired, drained, traveling, or just plain unmotivated? . . Pre-workout! . . I've been out of town since last Thursday, my workouts have been lacking, diet is off, my routine is off, I haven't been sleeping... so I've needed that extra push a lot these days. . . The good news is I pushed through bad ass workout this morning which resulted in me looking swole AF so I'm feeling pretty good right about now😎😎😎 . . Whether you're a hardcore lifter or a beginner, sometimes the extra pick me up can be just what you need to get your mind right in the gym. . . However, a good pre-workout shouldn't just stim you out of your mind... it should enhance your performance and the effects of caffeine are just an added benefit. . . I use #megawattV2 not only because it's designed to give you energy but because it provides focus, mental clarity, and endurance which is unparalleled to any other pre-workout. . . There are different pre-workouts for different goals, but MegawattV2 is versatile enough to be perfect for just about all of them. . . Free shipping with the link in my bio or if you just have questions, I'm always more than happy to answer all and may of them! . . @1stphorm @etra #iam1stphorm #1stphorm #legionofboom #bethe1 #wedothework #duespaid #100to0 #pham #transPHORMation #etra #edrecovery #girlswhodomorethansquat #emotionalhealth #weightlosstips #getstrong #girlswholift #strongisbeautiful #womenwholift
This is an awesome belt I had made to remind me every time I putt it on what One of my life goals are #iam1stPhorm #100to0 #legionofboom #anchoredinmuscle #transPHORMation 100% USA made by hand In Indiana
Do you ever warm up and then kinda tweak something during your lift? Well that was me today🙋🏻‍♀️. . Didn’t warm up properly before jumping into pull ups and felt some tightness in my upper back. So I wanted to share some mobility and stretching I’m doing for it 1. Cat camel 🐪 2. forward and backward scapula rotation 3. Scalene stretch 4. Down dog to stretch the lats and open up shoulder angle . . Thanks for my Cat Mom shirt @mollycieslica ❤️❤️ #teamhnsfitness #movementismedicine
Wer ständig glücklich sein möchte, muss sich oft verändern - Konfuzius 🙏 - Als Erfüllung menschlichen Wünschens und Strebens ist Glück ein sehr vielschichtiger Begriff, der Empfindungen vom momentanen bis zu anhaltendem, vom friedvollen bis zu ekstatischem Glücksgefühl einschließt, der uns aber auch in Bezug auf ein äußeres Geschehen begegnen kann, zum Beispiel in der Bedeutung eines glücklichen Zufalls oder einer das Lebensglück begünstigenden Schicksals­wendung. In den erstgenannten Bedeutungen bezeichnet der Begriff Glück einen innerlich empfundenen Zustand, in den letzteren hingegen ein äußeres günstiges Ereignis. #transphormation #vorhernachher #vorhernachhertransformation #weightlossjourney #lachen #freude #loveyourself #fattofit #fattofitjourney #selflove #gesundabnehmen #fitness #fatloss #glücklich #abnehmen2018 #abnehmtagebuch #fitfamgermany #vonfettzufit #stoffwechselkur #glücklichsein #abnehmen #abnehmenohnezuhungern #fitnesstrainer #svenschultz
The last few months I have shifted my focus to powerlifting. One of my goals by the end of this year was to bench 315 lbs. - Last month, I started a new powerlifting program where I am benching and squatting 3x/week and deadlifting 2x/week. - After four weeks I decided to test my 1 rep max of my 3 lifts. Today was my max chest day. The most I have ever lifted was 275x3. I knew I probably could get 285 but was surprised of how easy it was. Then I did 295 (not shown). That was pretty easy too. Then I moved up to 305 and was pretty surprised of how easy it went up and decided to go ahead and shoot for my goal of 315. - I’m so excited to hit this number. I might have been able to hit 320 or 325. But I will work hard for the next month benching 3x/week and will attempt next max day. - Thanks @evan_smith91 for the spotting duties. I couldn’t have done it without you 💪🏽 - #powerlifter #powerlifting #iam1stPhorm #1stphormlegionnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #fitness #fitdad #transphormation #transformation #transformyourlife #mytransphormation #mytransphormationstartstoday #transformationjourney #bench #benchpr
I entered the initial @1stphorm athlete search maybe a month of so before @marisalarenfitness won the final athlete spot that year, and when she was announced, I was immediately in awe of her. . She has always been true to herself, a unique little badass, and has continued to be one of my favorite athletes within the company. . I had the pleasure of meeting her at the very first Summer Smash, and again this year. . Life has changed a whole lot for both of us since that first year, but she is still someone I admire very much, and I hope that I will get to see more of her as the years go on. . . Keep doing you lady. 🖤 . . . . #transphormation #summersmash2018 #findyourstrong
You’d think I’d learn my lesson from the weekend... nope... got on the evil stairs again. I refuse to let it defeat me lol . 🌻 Also feeling better after the workout, just in a much better mood. . 🌻 I’m glad I made it in and pushed through, even though I felt blah and sluggish today.
Frustrating workout... my lifts were strong, I feel pretty good, but my cardio is struggling hard... a mile was a killer today. It was just a month ago i had gotten back to 2 miles. Trying to stay focused and look long term. Need to check the numbers on the scale too. Been a minute. #1stPhorm #IAmFirstPhorm #LegionofBoom #Phamily #NeverSettle #MyTransPHORMation #weightloss #transPHORMation #Fitness #Weightlossstory #FitnessJourney #MyTransPHORMationstartstoday #nutrition #weightlosstransformation #disciplineequalsfreedom #weightlosschallenge #cleaneating #fitness #healthy #fitfam #challenge
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