1,073,818 posts

In the words of Bobby Boucher, "That's some high quality H2O!" . Are you getting enough water throughout the day? . We should be drinking a minimum of 120oz of water a day! . I know you're thinking that's a pretty big number, but it goes fast, trust me! . Whether you're at work, relaxing, or in the gym, you need to keep yourself hydrated! . Here are some key benefits to drinking water: . 💧Water keeps you young – Drinking plenty of water keeps your skin moisturized and reduces the appearance of fine lines and wrinkles. 💧It's good for your joints– Your joints need moisture in order to remain strong and flexible so that your movements are smooth and pain free. 💧Water makes you smarter (even guys like me lol) – Water increases your cognitive function. Your brain needs a lot of oxygen in order to function at optimal levels. 💧Water protects your heart – It may sound crazy, but drinking a large amount of water could  possibly help prevent heart attacks. 💧It can help you lose weight – Water suppresses your appetite, so you don’t eat as much. Drinking plenty of water also prevents fluid retention. 💧Drinking water keeps you alert– Dehydration is a huge cause of fatigue. By drinking water you will be more alert and active during the day. So, get to chugging that water, kids!!!! Having this @1stphorm hydrator definitely helps me get the job done 💪💪💪🙌🙏 #iam1stPhorm #1stphorm #LegionofBoom #neversettle #transPHORMation
Baby curls! 💪🏽 😂😂😂 - Beautiful day here in Georgia today, went out for lunch. Then headed to the park for a stroll. Enjoyed some family time! - If your curious that’s not my baby 😂, my wife was babysitting. - Hope everyone had a great day, and a great rest of your weekend! - Any plans tonight fitfam? - #bfitathletics #100to0 #iam1stphorm #legionofboom #1stphorm #gapham
My body has been fight my more and more as the months go by but Im still stubborn as hell! Today was a good day so I took advantage and enjoyed the gym today. I worked on muscle ups, hit the bag, worked on my dead’s and did 405x5x3, worked back and biceps. Also was able to meet @nellielynnfit who was pretty cool! Lol in the video he can see my bandaid fall off on the second rep. It’s days like this that make me happy 😃 deadlift #sumodeadlift #lift #instagram #instagramfitness #templetx #temple #bellcounty #centraltexas #weightlifting #strengthtraining #functionaltraining #functionalfitness #personaltrainer #coach #nasm #legionofboom #motivation #mindset #iam1stphorm #1stphorm #saturday #saturdayfun #riseup @rise @1stphorm
Because we all start somewhere. I’ve wanted to be able to do proper pull-ups for a loooong time. My extremely long range of motion has made that my biggest challenge. Well I’m taking notes from @hunnybunsfit and starting from the ground up. Quite literally. My goal is that by the end of the #mytransphormationstartstoday #8weeksprintchallenge with @1stphorm that I’ll be able to rock out one or two. #goaldigger Challenging my core has also been a new goal as I ride a lot more and my balance has been thrown off because of my #scoliosis ... working on correcting that as much as i can. When you’re diagnosed with it at 33 you are past the point of surgery. So now I just have to work to make my body stronger so that it won’t even affect me. And I simply love hammer curls so I thought I’d throw them in! I don’t often do isolation exercises except shoulders. And even then it’s more compound. But ever since being coached by @marisainda i find it so much more efficient to train this way. Upper body and lower body. Compound movements. Train smarter. Not harder. One hour is all this girl has time for so i better make it count. #iam1stphorm #strongwomen #tattooedwomen #personaltrainer #yycfitness
“So hear this please, And watch as your heart speeds up endlessly, Look for the stars as the sun goes down, Each breathe that you take has a thunderous sound Everything, everything’s magic” . #sunset #nightsky #iam1stphorm #1stphorm #enjoylife #space #nerd #spacenut #magic #ava #angelsandairwaves
Push yourself, because no one else is going to do it for you ☝🏻 In one week I’ll be competing in my first ever CrossFit competition alongside my swole mate and sister in Christ @she_walks_in_wellness ! #settinggoals #andcrushingsaidgoals 🤘🏻🏋🏼‍♀️
What did you do today? 70, 80, 90, 100 lbs medicine ball carry. 3 sets. Best time was 50 seconds. Sucked #iam1stphorm #saturdaysarefortheballs
Gorgeous day in Central Wisconsin! - It doesn't get a whole lot better than enjoying the weather and grilling out for myself and my wife. Life may be hectic during the week, but when we get to spend time together and enjoy the weather together, it doesn't get better than that! - Spending time with my family will always be the priority no matter how crazy life gets. - I cannot wait for better weather to come and enjoying my spring/summer with them :) - #grillsession #outdoorlife #family
Rest days... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Either you love 'em, or you hate 'em. I hate 'em 🤣 hence why I went and lifted back instead of taking a rest day like I was SUPPOSED to 😒 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you've been in the gym for a while, taking a rest day becomes harder and harder. That endorphin high you get from crushing a gym session just makes you crave it more and more! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But let me emphasize the importance of a rest day (at least 1x per week)... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recovery. You don't BUILD muscle in the gym. You tear it down. Through rest and nutrients do you then repair and grow your muscles, OUTSIDE of the gym! You need need neeeeeeed rest days to give your little muscles a break so they can eat up all those nutrients and start the growth process 💪 Mental Health. A lot of us are actually scared to take time off from the gym. I used to be this way, and still battle it sometimes. My word of advice- DON'T BE. I promise promise promiseeee you will not get fat from taking ONE day off from the gym! Just like one trip to the gym won't turn you into Arnold freaking Schwarzenegger, one day off won't land you a spot on "My 600 lb Life." Take a chill pill, and go watch a movie or something. Mmm k? mm k. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mental Health Part II. It can be seriously beneficial to take some time to spend with friends and family, or heck, to take some time for yourself! Get a massage, read a book, get yo nails did 💅 We live in a society of work work work work work work 🎶 and sometimes we just need a break to decompress. It will lower your stress levels (physiologically and mentally), in return giving you more energy and an optimal state of body AND mind to kill your next gym session! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So don't be like me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take a rest day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your body will thank you for it. (And so will that friend you've been blowing off for 8 weeks straight. Mmm hmm don't lie I know you're doing it)
What do you eat on the weekends? . Do you stick to your plan or do you just go on the crazy weekend eating habits? . The truth the weekends count, for that matter everyday counts. I see so many people eat good Monday-Friday just so when the weekend comes they eat everything they see. . A couple of beers, let’s eat out for breakfast, lunch, & dinner That counts big time especially when you trying to lose weight. In order to lose a pound every week you want to be at a negative deficit of 3500 by the end of the week. So if you indulge yourself over the weekend, you won’t be in that negative deficit . I’m not saying don’t have fun because I do but know in moderation, you can’t cheat the whole day or for that matter the whole weekend . You still want to have an 80-20 when it comes to enjoying yourself and if you want your goals very bad, don’t mess it up by going to far on the weekends . This is me, yea it’s boring, it’s not fancy, but guess what everyday matters to me. So here’s my meals for the day besides breakfast and my night time yogurt . Brown Rice, Turkey Breast, Mixed Vegetables Brown Rice, 93% Ground Beef, Mixed Vegetables Brown Rice, Chicken Breast, Mixed Vegetables . Simple, but keeps me on track and gets the job done . It’s your choice, What do you eat on the weekends? . Love the Process as Much as the Final Result . Need any help with your nutrition, fitness, supplementation, or want to train with me in the orlando area don’t hesitate to DM or email me @arnutrition.fitness @gmail.com Need a 12-week plan, head over to arnutritionfit.com to purchase a plan!! . . #mealprep #mealplanningmadeeasy #theweekend #simple #foodporn #nutrition #arnutritionfit
Oh....My.....God.....Becky . Look....At....Her....Butt🍑 . Saturday, Deadlifts, Pause Holds, Success! . Baby Got Back👊🏻
So today was pretty productive, got garden ready to plant and got most of the pond done except the water fall but at least made a lot of head way. #1stphorm #hookedongains #legionofboom #duespaid #iam1stphorm
Have you ever been in a place and you wake up one day and say WTF HAPPENED??? I didn’t want that to happen again but well...life. I’m no where near where I was at the beginning, but I’m not where I was this time last year. It sucks. Going into a fitting room not being happy with what you see, and knowing I’m going to be on a beach in less than a week and I’m not where I want to be. It sucks. Results take time. And when you stop working it catches up with you. I haven’t stopped completely but I’ve fallen behind. It’s been hard the past 6 months— I’ve had to modify everything in the gym for my back, take more time to study, less boxing, more focus on other things, I could go on.... . . Let’s face it I went from slamming the gym 2+ hours a day some days- 4-5-6 days a week and lifting some to not boxing hardly at all bc of my back pain and bc I can’t spend 2+ hrs in the gym every day and I hate it. I’ve worked out some but its Not what I normally do the past month. It was good again but like you I work out and am like cool “where are my results?” HA DOESNT WORK LIKE THAT! Yeah I know...but I’m impatient. Nice to meet you 😂😜 No I haven’t “made time” as much but when school is your life and you’re doing your best to not drown in 30+ hours of coursework, finals, plus LIFE it’s like wtf am I supposed to do???? The whole thing I so frustrating. Balance? Yeah I need it lol. Ive been at everyone else’s disposal for too long. EVERYONE BUT ME. I posted recently about mental/personal challenges. Now I’m noticing the physical. When you’re going from one class to the next final you don’t take time to stop and look in the mirror and today I did and holy shit it’s a wake up call!! So this is my time. No one else’s. When I come back next tri it’s pedal down at school. Now on break It’s time to take care of me. Self care is the utmost form of respect. Yes OK -Rachel chill out you’re fine...I’m being dramatic right now 😳 but I’m fed up. NO MORE. Not now not ever again. it’s not me to let go and I never want it to be again. So anyways I hope this rant levels with SOMEONE SOMEWHERE because you can be UP TO YOU TOO! Make it happen. #iam1stphorm #struggle #takecontrol #nowisthetime
It’s not real if i dont show you the good, bad, AND the ugly 💯💯 Progress is something to be proud of! Hard work is something to be proud of! YOU are someone to be proud of! #weightloss #leanmuscle #summerbody #gains #gainz #muscle #fitness #igfitness #fitnessfreak #fitnessmotivation #atx #cozumel #tattoos #gymmotivation #iam1stphorm #legionofboom #shoutouts
When you get bae to boomerang you in your new lululemon gear while sippin’ on your @1stphorm post workout shake... you da real MVP, babe. @figg_newton_ . . . 👓📖Read on for some learning: If I could recommend anything from @1stphorm it would be the post workout stack, Phormula-1 and Ignition. . Phormula-1 is a whey protein isolate with minimal carbs (perfect choice to fit into your low-carb diet)! I always heard of guys drinking protein but always thought it was a fad and didn’t know WHY it was important. It helps to repair the muscles shortening recovery time (which IMO is super important) and ignites muscle growth. . If @phormula_1 is taken WITH Ignition, you are on the road to success! Ignition restores glycogen levels (glycogen serves as a form of energy storage). You’re not doing your body any favors by cutting out carbs. Carbs serve as energy for your body. Do you want the post workout pump to last? Take Phormula-1 and Ignition. If you feel flat after the gym it’s because your body has no more glycogen to feed your muscles. . . Word to the wise: don’t just pick a protein that’s cheap and/or sounds like it tastes good, or your insta-famous fitspo recommends it... Pick one because it will help you reach your goals! . . . @1stphorm @andyfrisella @phormula_1
1stphorm.com/rynomight When you make that choice to do something in life. Never HESITATE! That is most people’sbiggest mistakes towards excellence/success. Assuming things is not the mother of all F-UPS. Hesitation is, END OF STORY!!! It’s all or nothing w me baby let’s ROLL😁👍🏼❤️🙏💪🏼👊🏼🔥 WHO’S WITH ME???? HMMMMMMMMMM😎 🎩 IF YOUR’RE not first YOU’RE LAST #iam1stphorm #legionnaire #summersmash #gymlife #gainz #swim #exercise #trainharderthanme #happiness #blessed #progress #prosperity #neversettle #nextlevelshit #pestovastyle #cutting TIME #superstar
Yaaay!!. Love these evenings! - #1stphorm #iam1stphorm #legionofboom #neversettle #phamily1st
Some grocery store tingss from today🤗 can you tell I like greek yogurt? Reasons I could never be vegan. What are some of your grocery store essentials? I could always use new ideas!
ICE CREAM COFFEE PROTEIN. . Oh yes, there’s such a thing. . And it’s super easy to make! . One ice #coffee . 1-2 scoops @1stphorm Level-1 Ice Cream Sandwich. . Shake it up. . Enjoy!
Do your quads even feather? 4 weeks out from my debut ✊💪👏😁
We should all be far less focused about looking dumb starting than we are focused on how amazing you’ll feel achieving your goals. • I guarantee I looked like a walrus on that elliptical for the first time at over 300lbs smelling of the previous nights Javier-bombs and cigarettes. But I didn’t let that fear hold me back. I started a journey that has completely transformed not just my body but my entire life. The same can happen to you but you have to start! . . . #WeightlossTransformation #weightlossjourney #weightloss #weightlossmotivation #weightlossgoals #weightlossprogress #losingweight #obesetobeast #fattofit #fat2fit #extremeweightloss #naturalweightloss #health #flabtofab #100to0 #1stphorm #iam1stphorm #fitguys #jeremyreidfitness #motivation #inspiration #teamlosing #100lbsdown #transform #graciesjourney #transformationtuesday #health #fitfam #fitspiration #fitnessjourney
Bday tomorrow but baby girl and fam couldn't wait... I completely forgot lol...this is why I am me. Life changes, focus on heath, strength, longevity, being a good person...all for this. Why do I do what I do? Because of this lil girl I call da lil juggernaut...thanks baby girl and fam...now I can forget my bday again lol😁 enjoy family and all the little things they do...can't get it back once missed. Good evening y'all #IAM1STPHORM
YES! Keep hustilng, keep grinding and keep succeeding 👌🏻👊🏻 . . . . #getit #workharder #IAM1STPHORM #duespaid #gymgirls #fitspo #keeponkeepingon
Started my meal prep a day early!! I’m loving this Instapot!! All finish meal prep tomorrow. - I’m doing so much better with preparing my meals ahead of time. This is one of my goals for this challenge. So far, so good!!! - #iam1stPhorm #1stphormlegionnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #fitness #fitdad #transphormation #transformation #transformyourlife #mytransphormation #mytransphormationstartstoday #transformationjourney #mealprep #mealprepping
Double post today because I’m seriously just grateful. Another precious soul I finally got to wrap my arms around at #CampDesB . Y’all, this girls heart and love for Jesus are unbelievable. She is so great at breaking down His word and uses her platform to share that along with her bomb fitness knowledge. I mean does it get any better? Thankful for you @alyssajoygreene and all the joy you have already brought to my life as well as everyone else that comes in contact with you. You’re so special 💛 #DBFT #teamDBFT #createthebestyou
Another wild Saturday night y’all 👵🏼 . Just wrapped up my last paper for this semester #braindead . This has been the longest semester everrrrrrr, the work is done ✅ Now just finals next week 📚 . But for now I’m going to make protein ice cream & watch a movie 🍿 . Who else has wild plans tonight? . #SaturdayNightVibes #NotMe #ImaGrandma #1stPhorm #saturdayvibes #netflixandchill #morelikenetflixandscroll
Thanks to everyone who came out to throw down in today’s WOD in the park. Couldn’t have asked for a better crew to start the weekend with! With the warmer weather, we be back at it in the park again soon! #willbfit #iam1stphorm
I try today naruto sushi taste awesome 😍😘😋#misosoup #sushiday #itadakimasu #jti23 #iam1stPhorm thanks for the recommendation @hnsfitness 😊🙆💪
Ahhhh... the love I share for peanut butter when putting on weight. For those of you who missed this when it was on my IG story a while back... ENJOY! Hadn’t posted in a while and came across this gem and thought why not 😂
What an absolute perfect day for #wanderlust108 in Raleigh! Yogi tri= 5k run, yoga flow (with brief dance party interruption), meditation, followed by some body work with @senseiderek and other fun activities! These are my people. How did you spend your active Saturday? 💜💪🏼🧘‍♀️#wanderlust #personaltrainer #trainwithme #yogaeverydamnday #elevate #girlswholift #girlswithmuscles #iam1stphorm #raleigh #wanderlustfestival #northcarolina #functionaltraining #transphormation #iammilitarymuscle #comebackfitnesswithsarah
Day 2... calm before the storm... literally 🌧 ☔️ @vs3gun 2 stages to go on Sunday. the @delphitactical Legionnaire Elite combined with @defenderammo @vortexoptics Razor and @highperformancefirearms ECL trigger has put a hurtin on some steel out here in Texas, What a great match.. Stay tuned for shooting, fitness and random radness.. #coach #delphitactical #DT3G #delphicompetition #defenderammo #vortexnation #stoprecoil #nerd #iam1stphorm #1stphorm #legionofboom #3gun #3gunlife #igmilitia #gunsofig #3gunslinger #gunsdaily #beard #tacticalgentleman #extraordinarygentlemen #NorthCarolina #instadaily #photooftheday #useyourfitness #CrossFit #legendaryman Rifles- @delphitactical Legionnaire Optics- @vortexoptics Razor HDII 1-6 Triggers/accessories-@highperformancefirearms ECL Ammunition- @defenderammo Muzzle Breaks- @kahntrol_solutions Holster- @we_are_nerd_ Physical Training- @crossfitguild Supplements- @1stphorm Mental Conditioning- @detachment_1 Hearing Protection- @wildear_official Tattoos- @shootingstartattoo @vortex3gun
It’s not everything but it’s the reason why we all work so hard. Whether your trying to burn fat or build muscle, gains are what propels our progress. • The fact is the more muscle you put on the higher your calorie burn rate is. The easier it is to burn fat and build a leaner more desirable body. • At @bsffitnesscenter we believe in a few things: YOU, the hard work it takes and anything WE can do to help you achieve results! Come join us for a workout that will truly change your perspective on a serious environment for REAL results! • #WeAreBSF #DifferentBreed . • #WhenGainsAreAllThatMatter
Weekend trip to pick up the remainder of our things from Florida. Had to take some time to enjoy a Florida beach sunset. 🙌🏼 Then tonight, it’s a Tennessee mountain sunset! #headedhome
When the gym closed an hour earlier than your used to but you still need to get that shoulder workout in. A lot of people forget, they think you NEED a big gym with all the bells and whistles. These are what I started with all those years ago. A set of dumbbells. That athletic tape on the grips used to be white. You can see how much use they got over the years. Whatever your situation, make it work, do what you can to be in the best shape possible. •••••••••••••••••••••••••••••• #earnyourhaters #getsome #earnthatshit #shoulderday #train #focus #insaiyan #traininsaiyan #physique #fitness #bouldershoulders #gym #ultrainstinct #striations #100to0 #saturday #strong #motivation #gains #bodybuilding #lifting #workout #abs #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid
This momma bear’s clean eating doesn’t fall short while #momminhard247 .👩‍👦‍👦🍱 - Let me explain how easy it is to stay on track while cooking, and eating out as a mom of 2 growing boys.👩🏻‍🍳 - I often times get asked..”Do you have your kids on a strict diet plan, as well?” - Answer: Absolutely not! - 🍴I simply prepare (kid approved, tummy satisfied) balanced meals for each of their meals. 🍴Meal Ex: Breakfast-2 banana pancakes, and scrambled eggs (white eggs, as my 6 yr old proclaims), and chocolate milk. 🍴My boys do have their healthier snacks,and DO enjoy them..such as; gogurts, apples, and beef jerky. - 💯 I’m not tempted to eat what they are eating primarily, because my meals are already prepped, and ready to go. #Theimportanceofmealprep101 - Eating out 🍱 🥢With basketball practices, after church lunches, and impromptu “boy-mom outings,” going to a restaurant is not out of the norm. 🥢Typically, I carry all of my meals with me throughout each day. 🥢In a restaurant setting, my boys will order what they like, and I will bring my meal in with me. (I haven’t been asked to not do so, yet.) **We frequently go to the places that my boys enjoy the most. - 💯Of course on cheat meal days; all bets are off for Momma bear, and we all partake in the #grubagethrowdown !😜🍔🍕🌮🍩🍦 - #mommabearmode #preparation #boymomdiaries
@mjsaluki testing openers. Thanks for stopping by! #Repost @mjsaluki with @get_repost ・・・ Final week of training ended well! Went out to @stlbarbellco to test openers, things feel really good. . Squat opener at 529.1, bench at 314.1 and deadlifts at 617.2. All openers right around where I finished the last meet at. Very excited for next weeks meet @strong_barbell_club . Fueled by: @1stphorm  @skull_smash_ammonia   Programmed by: @lambdaphysiques  @camlam.lpc  . . #bodybuilder #bodybuilding  #bodybuildersthatpowerlift  #powerlifting  #usapl  #uspa  #ipl  #ipf  #squats  #quadzilla #benchpress #deadlifts #Physique  #iifym  #flexibledieting  #teamtridentperformance  #lambdaphysiqueconcepts  #iam1stPhorm #1stphorm  #legionofboom  #bethe1  #wedothework  #duespaid  #neversettle  #fitness  #1pbarbenders
#Repost @fitjourneybymichelle (@get_repost ) ・・・ I’m starting to see some definition!!! Never quit and keep getting it in! 🙌🏽💪🏽 - My trainer knows what’s best! @montilvare - Sigue adelante...dale chicos!😜 ———- #FitLife #IAm1stPhorm #LegionOfBoom #NeverQuit
Doing a quick final walk through at the gym to make sure it’s clean for tomorrow morning! Almost time for me to go do some #cardio ! #fitlife #challengeyourselfdaily #pushyourself #teamhnsfitness #iam1stphorm #mytransphormationstartstoday #transphormation #parttimejob #goals
This is the completion of my 4th week working with @joeyswoll ! I am happy with all the progress I have made so far, and all the help and motivation Joey has given me to push myself to be my best! I’m so excited to see where the next 4 weeks take me as I close in on my competition day! #abs #aesthetic #bodybuilding #physique #classicphysique #powerlifting #gym #fitness #followme #sponsorme #beachbody #flex #legionofboom #fitfam #iam1stphorm #shredded #tattoo #tattoos #ink #dedication #eatclean #diet #crossfit #underarmour #neversettle #npc #fit #motivation #fitdad #muscle
The amount of blood, sweat, tears that you put into your training, determines the results you get out of your training. It is a waste of your time, if you half ass it. Put in the work, make a statement in each, and every session! Link to my full video is in my bio Like-share-subscribe 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 Powered by @1stphorm Megawatt V2 INSPIRE MOTIVATE DOMINATE REPEAT #100to0 #iam1stphorm #gymmotivation #gymrats #dragonhybrid
Bad body image days...let’s talk about ‘em. They happen to ALL of us no matter what we look like. No one is immune to negative self talk or feelings. . These photos were taken maybe a month or so before I started prep, I never intended on posting them. I weighed around 123-124 lbs, was eating over 200g carbs/a lil over 2000 calories, & the morning I took these photos I thought I was SOOO bloated & overall just had a really bad body image day. Clearly that’s a bunch of crap. . Looking back now I’m like damn girl you looked good 😂 Its crazy how our perception of reality can change on a day to day...or even an hour to hour basis! . It’s cool if you don’t love the way you look or the way you feel everyday. But when those days DO happen please be kind to yourself. Don’t let your mind & your thoughts skew with your common sense. Because ya know what? . You’re strong You’re beautiful You’re smart And you’re damn near capable of anything you set your mind to. . You create your reality. And even if it’s a little skewed some days...those statements are always true 💙✌🏽 . . ••• 🏋🏽‍♀️online training/👙posing sessions - mgoodwinfit@gmail.com 📲www.determinedphysiques.com 🐺 @alphapackfitness code: meghan 🔵 @1stphorm free shipping link in bio . . . . . #fitness #prepcoach #onlinecoach #npcbikinicompetitor #bikiniprep2018 #fitmom #fitmomsofig #girlswithmuscle #personaltrainer #selflove #bestself #aspiretoinspire #roadtopro #wedothework #iam1stphorm #npcpa #determinedphysiques #bethe1 #legionofboom #gymshark
B🍑🍑ty day🙌🏼 I started with a few sets of activation exercises (posted in my story) then👇🏼 __ __ 1. Single leg cable RDL 10 each leg x4 2. Cable front squats 20x4 - pulse the last 5 reps! (Keep the weight in your heels!) 3. Heavy RDL 16x4 4. Banded Good mornings 12x4 (heels down toes up!) - link for my band is in my bio!💙 5. Cable pull throughs 16x4 (again... weight in your heels!) __ __ #FreakAthlete #legionofboom #iam1stphorm #fit #fitness #fitgirl #fitnation #fitfam #fitchick #gymchick #fitgirls #fitnessgirls #fitnessgirl #girlswholift #workout #igfit #igfitness #instafit #instafitness #muscles #motivation #gym #legworkout #gains #girlswholift #legday #workoutvideo #gymshark @gymshark #flexonem #booty
No sleep. No carbs. No excuses. - Up all night making money 💰 but let it slow down the grind! 💪🏼 - I love to finish my.bacj workouts with a slow, controlled, short row to really focus the squeeze and finish off the pump! (Swipe right to see 👉🏼) - PS any suggestions for.back thickness? @jacobbeeson11 @j_cummings94 ? #funoah #wings #backday
Just spent my precious study break playing 3 hours of Trivial Pursuit Family Edition with my family. Now, since many of you don't know, I absolutely ABHORE any Trivial Pursuit game. But it is not the point. Can you guess what is? #IAM1STPHORM #1stphorm #legionofboom
Each day, closer and closer to that 185 💪🏻 #bodyafterbaby
Lil Saturday Night side chest action... Starting to work on posing after every workout! 7 more wks and it’s show time. #sidechest #pumped #gains #veins #swole #juicy #bodybuilding #classicphysique #tatted #neversettle #legionofboom #1stphorm #iam1stphorm
Perfect day for mtb racing at The Squealer and Pork Chop 33mi Mel took the women's win and Jimmy took 4th overall in the Pork Chop. #newkitday hasn't arrived for everyone yet. #iam1stphorm @1stphorm @trekstorestlouis @mainandmillbrew @dinner_4_two @excopdonutshop @slfmotion @cyclebarcrevecoeur @kaldis_coffee @josephderbyshop
This amazing woman KILLED it today at the Powerlifting regional qualifier meet for the Special Olympics!! And her first ever full power meet! She squatted 175 for her first ever meet squat, 135 on bench for a new meet PR (just missed 150 but she will get it next time 😉, and 320 for deadlift! It’s been a HUGE blessing to help coach some of these truly inspirational athletes! . . #inspiration #nevergiveup #neversettle #specialolympics #powerlifting #strongwoman #springfieldfitlife #1stphorm #fitfam #proudcoach #iam1stphorm #squat #bench #deadlift #girlswhopowerlift #liftlikeagirl #girlmuscle #powerliftingmotivation
Don't ever discredit how far you've come, even if you have a ways to go. . . One thing we often do is dismiss our progress and fail to accept ourselves as we are changing. Have you ever been guilty of this? I know I have. . . It was really difficult at one point for me to be proud of gaining so much weight even though I know I've gained strength. Going from 140lbs to 156lbs was a little daunting..because with muscle usually comes fat and no one short wants to look "bulky". But I became okay with it once I started hitting PR's and realized that the number on the scale doesn't define your worth or beauty and I was getting strong as shit. That made me prouder than keeping a low number on the scale and I stopped paying attention to it all together. 💪🏼 . . I've been slowly changing my routines and trying to rediscover my goals. How I love to exercise and getting back to the shape I once was in. I am really excited to see the growth I've made and appreciate my body for the ability to change! It's pretty frickin awesome. . . It's so easy to get stuck in the mindset of seeing yourself how you WERE rather than how you ARE and compare ourselves to the past versions for better or for worse. Or get discouraged because you're in the middle of your journey and your body is in the process of gaining or losing. . . Maybe you were in really awesome shape and got off track? Maybe you started off track and have been busting your ass to become a stronger and better you? . . Either way, be proud of your body and how hard you work. Take time to recognize yourself in this moment and give yourself two thumbs up. Even if you're not where you want to be, you should always approach your journey with self love and appreciation. . . It's difficult sometimes to notice when you see yourself in the mirror every single day. But take a look back and look at now and keep rocking the shit out of your journey. . . So, figure out your goals and rock them. Enjoy the journey, trust the process, and always remember to have fun! ❤️ . . #iam1stphorm #wedothework #duespaid #neversettle #LegionofBoom #flexin #beproud #hardworkpaysoff #trusttheprocess #lovetheskinyourein #selfiesaturday #fitnessjourney
Do you take creatine? Should you take creatine? If you want too know keep reading below . . For starters let me tell what creatine is... Creatine is a natural occurring compound that’s formed in protein metabolism that provides our body with an energy source for muscle contractions, and every muscle contraction from the smallest to the largest uses what’s called ATP. Creatine Monohydrate is the most common form of creatine in supplement forma Dm it basically provides the body with more ATP which equally more energy for your muscles. We consume creatine in our diets through red meat, various sources of protein, poultry, and fish. Even though when consume creatine in our diet, if your training hard in the gym you might need more than you think. Creatine is the most researched back and studied supplement on the market. *Creatine monohydrates benefits are: -Increased look of muscle size (varies from person to person) -Increased strength and power -Increased muscular endurance -increased vascularity *Some downsides to creatine that are commonly heard of: -Bloating and gastrointestinal issues. . . These negative side effects are usually only due to a low-quality creatine. When looking for a high quality creatine make sure ins micronized so your body can absorb better and more efficiently utilize the creatine. @1stphorm creatine monohydrate is honestly the best creatine I’ve used to date. So if your looking to maximize performance in the gym then you better add get you some quick lol! Order under link in bio for free shipping! . . #knowledgeispower #supplements #1stphorm #creatine #mylittleworrior #kickingassandtakingnames #nutritiontips #personaltrainer #scottsdale #az #educating #iam1stPhorm #legionofboom #0to100
Date night with my love. Out supporting good friends at "Dancing with the Fayettville Stars"!
Brayden: Mom why are you getting so fancy to go to the movies Me: Brayden I put jeans on 🤦🏼‍♀️ #kidofapersonaltrainer #onlyseesmeinleggings #legionofboom #personaltrainer #mykid 🙄 #momstofancy 🤷🏼‍♀️ #iam1stphorm
We should all be far less focused about looking dumb starting than we are focused on how amazing you’ll feel achieving your goals. • I guarantee I looked like a walrus on that elliptical for the first time at over 300lbs smelling of the previous nights Javier-bombs and cigarettes. But I didn’t let that fear hold me back. I started a journey that has completely transformed not just my body but my entire life. The same can happen to you but you have to start! • Thanks @theirongiantess & @competeeveryday for posting this.👌🏼👍🏼💪🏼 . . . #WeightlossTransformation #weightlossjourney #weightloss #weightlossmotivation #weightlossgoals #weightlossprogress #losingweight #obesetobeast #fattofit #fat2fit #extremeweightloss #naturalweightloss #health #flabtofab #100to0 #1stphorm #iam1stphorm #fitguys #jeremyreidfitness #motivation #inspiration #teamlosing #100lbsdown #transform #graciesjourney #transformationtuesday #health #fitfam #fitspiration #fitnessjourney
Hits legs and had cardio to to do after which equals DEATH 💀 I typically split my cardio from my lift on leg days but today that wasn’t the case and now i’m so dang tired. Tried out some HEAVY pin squats today and absolutely loved them. I’ve seen quite a few IG fitness babes doing these and wanted to try them out, I’ll definitely be incorporating these more! Tomorrow I will become an alum of my sorority...so I’m mentally preparing myself for a day full of emotions 😥 Happy, sad, grateful, excited, scared, you name it i’ll probs be feeling it lol. Now i’m LIT to lay down and relax and catch up on some shows 😴
This workout was amazing. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ I am on a post workout endorphin high! ⠀⠀⠀⠀⠀⠀⠀ Today’s workout was hammmmms and glutes. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ 1. Sumo deadlifts - up to failure and back down. I needed up doing 8 sets 2. Hip thrusters pyramid 3. Glute pulp throughs 4x10 4. SS hamstring curls 4x10 and banded abductors - until I couldn’t 5. Seated good mornings 3x15 ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ I hope everyone is full of endorphins today! DM or email with any questions you have about this workout or any training! Mbcole@ncsu.edu. ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ #liftingweights #training #iam1stphorm #preplife #npcbikini #repday #keeprepping #rise #legday #leggings #hamstrings #glutes #growingthebooty #bootyworkout #ncsu #ncsualumni #wolfpack #workout #iifym
This little lady giving me an 8 week sprint challenge motivational speech 😂😂😂. I couldn't imagine my life without Riley dog. She may be a shithead and push my to my limits, but she's one of a kind and she's my best friend. Plus hey, it's always good to have a workout partner down for a little extra cardio! #1stPhorm #duespaid #iam1stphorm #legionofboom #ocr #spartran @lroney10 #goldensofinstagram #goldenretriever #pupsofinstagram #Rileydog
BOOTY BURN 🍑🔥. Swipe to see my new favorite superset for leg day. Try this out and let me know how you like it! 🔹4x10 elevated weighted curtsy lunges followed by 🔹4x12 banded lateral walks. ---------------------------------------- Sipping on my @1stphorm intra formance to make sure I have enough electrolytes, aminos, & carbs to fuel myself for intense training sessions. Link in bio for free shipping 😊. 📸 @ksanetra.
. . . . It is not the condition in which you live your life, but in your moments of decision, which your future is shaped. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨ [Really take a moment think about this]. If every decision we make is based on pain or pleasure. Are you associating pain or pleasure with your workouts or meals? ⠀⠀⠀ ✨ ✨ Maybe you had a negative experience once, that shaped this connotation. What if for you trained your brain by linking a positive action to completing your workout or eating your meals? ✨ ✨ . I challenge you 👊 to put action into play to change this. ✨ ✨ Let’s say for two weeks, maybe you even take this on as habit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ . When you complete your workout or meal make a reward! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Write down how this action gets you closer to your end result, you will achieve. Check it off. Whatever re-affirming to you for mind that works for you. Leave no other option open. Your journey may take a different route naturally. Be open here. However, keep focus. ✨ ✨ Your mind is your biggest muscle not to neglect. I truly believe in the power of mind. I hope you do as well. Set out your plan about what you really want in life. ✨ ✨ Take a step by acting on it ASAP! The universe creates results from actions. You have the power. . . I speak from experience. I never made decisions. I hated it. So, I let others make all my decisions for me. You will be shaped by the current 🌊coming at you, or you will already know what you want, making already making daily affirming actions to create your desired result. ✨ . No matter what! . . ✨Tag or share with a buddy that could use this message to impact their lives & others surrounding!!!✨ . . . .Feel Free to message with how this works for you 🙏✋ . . . . . . #powerofthemind #phamily #lawofattraction #weare1stphorm #weekend #wedothework #legionofboom #duespaid #arms #train #100to0 #brickbybrick #believe #act #gymmotivation #fitspire #fitjourney #womenthatworkout #workyourmind #dailyaction #manifest #lift #neversettle #nextlevel #lifestyle #getresults #mindexercise #saturdayvibes #iam1stphorm
This is hard because it feels like for so long your putting in the work but seeing no results. 🌻 But small victories like the how you feel! Those matter too!! Being healthy isn’t just about how you look it’s how you feel too!❤️🙌🏼 🌻 Mental health is just as important!! So count that as a big milestone to hit!!
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