Meal prep after working out this morning, work, and baseball practice... sure. Lol we were getting tired of the same ones every time. So I made new pineapple chicken and broccoli, new chicken and spinach fettuccine Alfredo, Asian chicken and broccoli, and our trusty chicken and squash & zucchini. @fatgirlfedup
mentioned changing up her diet, so here we are.... #fatgirlfedupdietbet #mealprep #1stphorm #transphormation #tiredddddd
Get you a girl that can do both 🙃
I met @alex.luebbers
a few years ago when he was coaching at Crossfit Ballwin. We ended up doing a few videos together leading up to the 2016 Strongman National Championships where he also drove down to Louisville, Ky to film the competition.
That day I also proposed to @medtech_mommy
, locking her down forever!
Alex also shot my wedding video and did a great job. I could tell he had a bright future in media and videography.
Fast forward to Febuary 2018 and Alex has made a great addition to the media team at @1stphorm
HQ. Be sure to give him a follow and welcome him to the #phamily
Here's tonight's shoulder or should I say Boulder finisher
Notice on the first movement we never fully relaxed at the bottom the goal is to keep the tension on that anterior delt the whole time. Shoulders should be fairly pre exhausted from this movement and everything you did prior. Then take that thing ALL THE WAY to failure w that wheels on the 🚌 go round an round movement at the end. That should cash you out.
If you have questions about this or any other fitness related topic shoot me a DM and I'll hit you back.
If you try this finisher tag me in it I'd love to come through and show love.
In case you for got
I AM #ThePTBoss
_ 🎥 @dre_athletics
Always good to get a workout in with #Phamily
- it’s awesome getting together with friends from across the country who you can see maybe twice a year but when you are hanging it’s like no time has passed at all. Thankful for friends that push each other to be their best!
Same shirt, different shoulder day 🤷🏼♀️ I ain’t even mad about it.
I probably should get some new gym clothes at some point in my life BUT priorities. Days like today remind me of why I love going to the gym. It’s been a rough week so walking in there, being able to up weight on all of my lifts, and just completely clear my mind was my saving grace for today.
No matter what it is in life, find something that you love doing and do it with everything you have in you. Use your anger, sadness, happiness, love....use it all to dig down deep and pull all of your strength to the surface, mentally and physically. I promise that you won’t regret it 🖤
Hit the Bi’s quick and hard today‼️
➡️ DB Curls- 💯 reps
➡️ Cable Curls- 💯 reps
➡️ DB Hammers- 💯 reps
❌ All performed as quickly as possible.
I did this last week and was sore for 5 days 😜
It was Arm day but I just got these new @flagnorfail
shorts so I had to wear them 🤗 Here’s my review:
Super soft and comfortable. They are really really cute and extra flattering around the 🍑. I do recommend sizing up a bit because they are pretty short. I’m wearing size large. Go getcha some! 😁
Superset 1: DB Curls👉🏻Hammer Curls (3 rounds)
Superset 2: Tricep Rope Extension 👉🏻Overhead DB Extension (3 rounds)
Superset 3: Cable Rope Curls 👉🏻EZ Bar Curls (3 sets)
Superset 4: DB kickbacks 👉🏻Cable Press Downs (3 sets)
Photo Cred @jta_grind
Man if this isn’t me 😅😅 Junk foods have always been a vice of mine, ben&jerrys ice cream especially🤷🏼♂️🤷🏼♂️ it’s hard to fight the cravings sometimes and it’s okay to eat your favorite junk foods every now and then as a treat; everything in moderation. Even if you slip up and eat more than intended you don’t need to stress or punish yourself, reflect and work on it tomorrow!🥇🥇
Traveling can send us off the deep end! It’s so hard to plan! From food to sleep... it’s a stressful thing!
Derrick and I try our best to plan, plan, plan! It’s not as hard as it may seem!
Things we do:
1. Pack a meal replacement protein! I pack mine with 1/2 scoop GF Oats which makes a perfect meal!
2. Bring an empty water bottle! That way you don’t have to pay a crap ton for water at the airport!
3. Grab some protein bars or (our favorite) nut butters! The nut butter has high fat with a good amount of protein that will keep you feeling fuller longer!
4. I pack Micro-factor packets and C-21. Both ensures that we can get good rest and our body is getting in nutrients (so we don’t get sick traveling).
5. Hand sanitizer! I use Dr. Bronner’s Lavender spray! It’s perfect for carry-on!
These 5 things save us while traveling. We know our bodies will be fueled throughout and we won’t get hangry or sick!
I love the drive to the gym...I have my @1stphorm
preworkout locked and loaded with a badass playlist rocking in my ear (yeah only 1 ear - for those who don’t know I’m deaf in my right ear) - Anyway I have the time to think about my lifts and focus on my training. It’s a time to myself where I can clear my mind and focus all of my energy on me.
This is so annoying to me...but I have learned this question is something that helps them cope. They have an issue that is beyond you. 🗣Go get that second plate. #immastartmonday
8 Week Transphormations!!! These are just a few of the highlights.
I am so so proud of all the Braves! On Sunday we finished up the first 2018 Transphormation Challenge 🙌 .
I’m so proud of the hard work everyone put in. I’m amazed! These are just a few Braves who really stood out.
Thanks for letting me share your progress guys! 😃
I know every single one of these wonder friends would tell you the same thing I always say. You can do it too! If I can do it, you can do it! If they can do it, you can do it!
No crash diets or detoxes or other silly “magic” pills. It’s about lifestyle change. We are building lasting results through sustainable habits.
Stay tuned for the announcement of my next 8 week challenge. Turn on post notifications or check back often so you don’t miss out!
Again, incredible work everyone 👏 It’s an honor to be your coach ♥️
#transformationthursday #transphormation #weightlossjourney #iambrave #fitnessplan
Started 2018 with a goal to dominate and prove that I belong here. 2 months in and I’m down to 7% body fat weighing 172 pounds as of today. I was 180 at about 9-10% but the ball is rolling and I’m taking the momentum to another stratosphere‼️
Goal for 2018, reach 180-185 if pure lean mean melato beastliness, grow my brand even more and impact and inspire more people to live healthier active lives. 💪🏽
Although the transformation may take longer than you want or expect it to, have faith in the process, trust the process. Progress takes time!
to August 2014 👀
Are you working to gain muscle and melt fat? Like myself...I have been trying to for years, and now finally getting results. >
Check out the leg workout @timcook28
and I crushed today.
Leg Press(warm up) 1set - 20x’s
Wide Stance Squat(super set A) 2sets - 8-12x’s
Narrow Stance Squat(super set B) 2sets - 8-12x’s
Leg Extensions 2sets - 8-12x’s
Leg Press(super set A) 2sets - 12-15x’s
Hack Squat(super set B) 2sets - 12-15x’s
Seated Leg Curl 2sets - 8-12x’s
Straight Leg Deadlift 2sets - failure
Straight Leg Deadlift (25% Less last two) 2sets - failure
If you want this full workout comment or DM me, and I’ll send it to you FREE!
3 thing that go with me to work every day! I would be lost without them.
My water bottle, my shaker cup, and my @6packbags
with all my meals, supplements and gym clothes.
If you fail to prepare, you prepare to fail!
Let me know if you have any questions on how to make sure you are prepared for success everyday.
Making the decision to change your life can be intimidating, but I can share what works for me and help you figure out a plan that would fit your needs!
#anchoredinmuscle #transPHORMation #iam1stphorm #legionofboom #100to0
If you're wondering yes my eyes are closed 😂
Spent yesterday filming with my new videographer @shaynemassy
I've hired him on to really start stepping my YouTube game up and bring you guys higher quality content. I'm really excited for the future and I'll be posting the video link in my story when it goes live.
Onwards and forwards. Let's go 💪💯
Progress is individual❗️
You definitely can’t compare yourself to the next person and wonder why their body is doing this while yours is doing that. If you allow your thoughts to go there, you’re depreciating how amazing YOUR progress is. That type of mentality will also slow you down if not stop you completely
So 👏🏼 take your progress pictures, take body measurements, take your body fat% and utilize those tools to track your progress. That should keep you motivated and excited about continuing this lifelong journey 👣
This is me, not shredded, not perfect, but I’ve made tons of progress with no intentions of quitting anytime soon 😉
Like father, like daughter with the big ol head. Last week we had the ultrasound and... it’s a girl. .
I can’t lie, at first I wasn’t too excited. I mean I was hoping for my first son but I’m gonna embrace this challenge. .
I am accepting any and all tips for this new adventure!
#itsagirl #dang #soontobedad #bethe1 #ultrasound #newchallenge
Slowly nursing this hurt knee back to health 🙂 on the bright side i haven’t lost too much size in my quads with light leg day work
If your looking for an online trainer then I’m here to help you reach your goals. My online training program comes complete with
💥 6 week customized meal plans
💥 detox recipes and healthy tips
💥 customized workouts geared toward your goals
💥 workout demonstration videos
💥 supplement recommendations if needed
💥 weekly check-ins
💥 accountability and support
No matter what your goals are, I’m confident that with hard work, consistency and dedication, we will reach each and every one.
If you have questions then feel free to dm me or email me.
Visit my website: www.areyoubeyondfit.com to sign up today
YOOO I JUST DROPPED MY VERY FIRST YOUTUBE VIDEO
(link is in the bio!)
Not sure what the hell I'm doing but let's just rolled with it 😂
Didn't get around to posting this yesterday, because I was trying to figure out this whole YouTube thing. But I still have a workout for you guys!
Today's Workout: QUADS & HAMS
1) Leg Press/Dumbbell Stiff Leg Deadlift
2) Upright Leg Press/Good Mornings
3) Smith Machine Squat
4) Leg Extension
5) Lying Leg Curl
6) Body Weight Leg Extensions
*sets & reps in lower left corner*
Full workout @ link in bio!
Let me know what you think of the video!
Any questions just shoot me a DM or comment below👇🏼
Don’t have a preacher curl machine? Improvise!
Slow eccentric, explosive concentric.
🔑Elbow stays glued to the pad
🔑Shove the bench into your armpit and keep your shoulder down
🔑Twist the pinky towards you as you shorten the bicep to get the FULL contraction
🔑Stop rocking your body and cheating yourself, let only the bicep do the work
2 years ago I wrote this about my Boobs!
Now I'm taking steps to rid thyself of thy Man Boob!
Joined the #1stPhorm
50k TransPhormation Challenge. Let's see how freaky I can get!
Well kids and grown ups alike. Today we're gonna learn about hard lessons and learning all the facts first. This is me tonight shirtless and unfiltered. Yes, that is gyno in my right "Boob" and yes I did take steroids when I was young (19/20) and stupid and yes this is a lasting side effect that has haunted me since using. I have worked hard to achieve the body I have over the years and I love everything about it except that one flaw. A flaw I might add that will cost me over $3500 to remove someday and a flaw that messes with my head and keeps me insecure for sure. Why am I posting this? To hopefully help deter someone thinking of using steroids before having all the facts and post cycles and such, not against them just know all the info before using please. To maybe help someone see that a body flaw doesn't define you. To maybe help someone else who has had weight problems and has gained and lost lots of weight many times over or maybe just to show people that we're all human and all make mistakes but my point is that some can effect you for the rest of your life and also can make life alot harder. I say I have zero regrets in life but one I think about everyday and question will always be steroids and this Boob is a constant and depressing reminder. On that sad note. I'm still gonna keep imbettering myself, this body and this mind until the end of time. LGN for life and someday I'll get the surgery and then probably never wear a shirt again. Needless to say, BeYoutiful and always love yourself and be ok in your own skin. I know I am even with this money maker of a B Cup tit! Hahaha Love you all and keep on keeping on!
#1stphorm #transphormation #50kchallenge #boobs #manboobs #ironrebel #apeman #strength #strong #dadstrong #nodadbodhere #chest #traps #triceps #abs #fitness #workout #transformation #TeamGat #IAmTheOne #ItsNotOverUntilIWin #Blessed #HighlyFavored