1 year ago, I completed 3.50 miles in under 40 min. This year I completed 5 miles in under 60 min.
Moral of the story is that you never give up on being better! If you consistently push yourself to improve, you will!
GUESS WHAT!! LITTLE KNOW FACT. It doesn’t happen over night. Obviously it has taken me a year to go further. Fitness takes time, consistency, passion, and drive! Keep going, Keep pushing, “NEVER SETTLE”! @1stphorm #lionfit #iam1stphorm #legionofboom #rehab2018 #mytransformationstartstoday
Short and sweet today: Want to know the secret to getting better at something that you aren’t very good at?
Do that thing, practice that thing, a lot
I am not very good at pull-ups. I was reminded recently of this and I realize I need to mix in pull-ups more so I can get better. Want to know what was in my routine this morning? Pull-ups
Find that thing you aren’t very good at and then...do that. A lot. And you will get better
But then...you gotta move on to something else you aren’t good at and start again!
So excited to be back to my routine. Last week was the busiest week I’ve had in awhile. As much fun as it was, for an introvert it was so draining. I’m happy to be back to my 4am workouts and 7pm bedtime 😂
I’m not saying that having the big picture in mind isn’t important.. but it is just AS important (if not MORE important) to be focused on the task at hand.
You must have a telescope in one eye (big picture vision) and a microscope in the other (today’s task). Set the goal, the vision, the long term so you know where you’re going and so you can trust your process... But focus on today, put your effort into today, win today.. taking the necessary steps to get you to where you wanna be.. to become who you want to be.
#transformyourmind #refusetobeaverage #itscrowdeddownthere
OPTI-GREENS 50 — lets talk about a game changer. This greens product is critical for me because my immune system is jacked up from limes disease and shingles. ✨ It also helps me poop 💩 and reduces my bloating. ✨ It gives me energy which is always a plus.✨ It provides you with all of the micro nutrients you are not getting in your diet. ✅ PLUS — it helps with overall health (skin, hair, gut). 🙌🏻 I will say that it is not the best tasting product by @1stphorm
, but it’s the best tasting version of greens you’ll ever try. 🌱 Ain’t nobody got time for a wheat grass 🌾 shot — we do have time for #OptiGreens50
Took the leap & registered to become NASM certified.
I want to help people... That is all.
Oh, wait, and eventually become
Who's with me?!
Today’s workout was really enjoyable. It certainly feels great when you’re nearing the end of your workout and you still have plenty of fuel in the tank.
A lot of being able to keep your head up and push forward has to do with “belief”. I strongly encourage you all to dig deep and believe in yourself. Your mind will quit far before your body ever will. This means it is important to constantly feed yourself with positivity.
A few things you can do is to express affirmations amongst yourself, write quotes to yourself or even watch a motivational video.
You can do it!
Back day! Improving daily. Post workout nutrition, daily multivitamins, and proper meal planning has me feeling great! Consistency wins every day!
Just left the gym and I always have my post workout stack with me! It is one thing that I have come to rely on and don’t even want to train if I don’t have it on hand. This is truly the one time that Whole Foods just wont cut it.
The phormula 1 And ignitions allow for better post workout recovery. The protein is low temperature processed and hydropower to be absorbed and price by your body better. The ignition is a fast acting carb source that is pre broken down to rush the protein directly to your muscles. We all know that during a workout you tear down your muscles and this stack is the only thing that helps keep me from feeling sore and allows me to to return each day feeling strong and ready!
If you train at any level no matter what your fitness goals are you need this in your life! It will change how you think about post workout and it will change your recovery game!!! @1stphorm
offers 110% money back so what do you have to loose? Not to mention the flavors can not be beat!!! Message me with any questions or use the link in my bio!!! Change how you fuel your body and reach your goals faster!
#goals #fatloss #recovery #postworkout #science
About to take on the last full school day of the year! 🤓📚Haven’t been feeling my best lately so it felt great to wake up early and get in a great workout!
Try this chest, tris, and shoulders workout below👇🏼rest minimally during each superset then give yourself a short rest in between supersets.
CHEST TRIS SHOULDERS:
-1 Mile Run
-Dips & Front Raises
-Bench Press & Bended Side Raises
-Shoulder Press & Hex Press
-Dumbbell Chest Flys & Dumbbell Kickbacks
-Shoulder Bomb & Tricep Pushdown
#iam1stphorm #ashleysacksfitness #duespaid #workoutwithme
Over the weekend I gained 8 pounds. I know. 😳🤯 There are many contributors to this, however. All of which I am addressing this week. Inflammation, lack of sleep, lack of hydration, meal timing was off and I ate a lot more heavier starches (ie bread mostly) than I normally would. I’m insulin resistant 😩 (my blood glucose doesn’t store in my muscles/liver well, it stores as fat), starch and I don’t get along!
There are always factors in weight gains🌟. Some things we can fix, somethings we have to allow time for. We have to trust the process.
Stepping on the scale and seeing that 168 was tough 😭. I have worked hard to get the weight down, so I was discouraged. I had to take a deep breath and tell myself “ok Liz, you know what to do”. And I had to move on. 👍🏻
The ⚖️ is a nasty booger ! It only grabs a mass weight. It won’t tell you what is happening, how tired you are, how dehydrated you are, how much your bloating... it grabs a weight. 🤯 That’s it.
I am not focused on weight loss, per say, this week. I’m focused on trimming off those 8 pounds. I can do it in a week. I’m back drinking a gallon of water/day, cutting back on heavier starches and opting for greens, i’m doubling up on my Full-Mega (fish oil), I’m hitting the sac at a decient hour, and making protein a priority. Exercise for now has to be walking while my leg recovers 😩🏋🏼♀️, but I’m cool with that 🤔, I think...
Weight loss is not unicorn magic! 🦄 It’s dedication, commitment and focus. You have to be willing to invest time and energy into you before anything will change. If you won’t do that, there isn’t anything I can do to help.
🌟Decide, commit, succeed!🌟 Yes in that order. Need help? My email is always open! Fitliz1611@gmail.com
#renewedfitnesswithliz #iam1stphorm #vacation #outdoors
🏥 Shift Work & Eating Well 🥝
Anyone who works long hours knows that it can be really tough to plan and pack enough healthy snacks and meals to eat regularly throughout the shift or work day.
The picture here shows a typical 12 hour shift’s worth of eating for me.
Tag someone who needs this info and read on for tips and what exactly I’m eating all night while staying on track! ⬇️
In the picture above:
1st snack- kiwi and a Sargento Balanced Break tray
2nd snack- boiled egg whites and strawberries
3rd - my lunch of grilled chicken breast, roasted red potatoes, and steamed green beans
4th snack - oatmeal w/ peanut butter
5th snack - @1stphorm
Level 1 meal replacement protein shake. I usually drink this on my way home to avoid temptation to pick up fast food for breakfast.
🥝Pack a variety of nutritious foods with all the macro nutrients to keep you satisfied and energized.
🍓Find healthy snacks you enjoy! Eating clean doesn’t have to be boring. I love a variety of fruits, and things like strawberries are low in calories. Pair it with something like boiled egg whites as shown above and you’ve got a great low calorie snack with both protein and carbs.
🥗 Pack enough! 12 hours (or 10 or 8) is a long time. If you only pack one meal and no snacks, you’ll be guaranteed to be tempted to go to the cafeteria, order out, or eat whatever else may be sitting in the break room. I aim to pack enough food that I can eat something every 3 hours. Staying satisfied and never full blown starving is key to sticking with a diet and avoiding binges and over eating.
It just takes a little planning and prep work to pack a bag full of healthy food for your work day. Your goals and overall health are worth it, so make the time to prepare!
Have questions? Go ahead and ask!
Have a great Tuesday my friends!
Getting this morning workout started off right!!! My pre game is a must for my workouts. The mind focus is where it helps me the most. I’m a big dude so getting this tired worn body to keep moving and keep pushing to the goal, it kicks in right. You want to give it a shot let me know. Check out my link in bio and get free shipping. #lionfit #iam1stphorm #legionofboom #mytransformationstartstoday #rehab2018
Once again, if you’re not taking your workout recovery seriously, then you’re not taking your workout seriously. You don’t build muscle in the gym, you break them down. Proper rest and recovery are paramount when working towards any goal, and if you don’t have a plan for recovery when you finish your workout, then you’re essentially kissing a good percentage of your potential gains goodbye. Finish your workout with a whey isolate shake and a simple carb source to give your body what it needs to rebuild itself. You can grab my favorite whey isolate (Phormula 1) by visiting https://1stphorm.com/a/products/phormula-1/?a_aid=NickEhrlich and grabbing some for yourself (I’m a CTC man myself). Take your recovery as seriously as your workout to achieve what you’re already working so hard for!!
When you’re feeling beat and tired and like you just wanna sit on the couch and eat snacks: those are the days you gotta show up.
I’ve let myself slack the last 6 weeks. My body and brain are just... tired. This virus took a toll on me. There were days I couldn’t even get the barbell off the ground - so I just left it there... I couldn’t re-rack my own weights.
But I’m on the mend. My body is still not quite there, so finding the motivation comes from DEEP within.
Last night I didn’t wanna. Like, REALLY didn’t want to show up. But those are the days when you NEED to push.
I put my gym clothes on, went to the basement, and did a 30 minute upper body lift. It was weak, it wasn’t sweaty - but I showed up.
It’s not always going to be easy, but trust me when I say it’s going to be worth it. Even the strongest athletes don’t want to show up everyday. But what sets them apart is that THEY DO show up. Every. Single. Time.
Do the work. I’ll be right here beside you cheering you on, and possibly dragging my heels to get to the gym, too. But we gonna show up TOGETHER 🙌🏼❤️
#iam1stphorm #dothework #mombod #bodyafterbaby #motivation #postpartumfitness #legionofboom
Starting the morning off right with some protein and #microfactor
. Mixed a half scoop Loop D Froot with a 1/4 scoop Cinnamon Cookie Batter and 8oz almond milk for this drink. Drink inspo from @will2win50
talking about “applejacks” on his story the other day 😃 #1stphorm #neversettle #legionofboom
Hope everyone had a successful Monday. Today decides the pace for the week, so take control of your life and make it a great day. Chest and tri's today, and I killed it 💪🏻 You can see the rays of strength shining down on me from Harambe 🦍 Gonna be a great week my friends. #iam1stphorm #legionofboom #1stphorm
Decide how you want to look and feel then have a workout program and diet to match. Decide how you want to serve others for money and chip away at working towards making that full-time. Be nice to yourself always during the grind but the baby steps towards what we want is the only thing that will make us appreciate life more. #progressfitt
This past weekend I had the opportunity to attend the Legionnaire Conference at 1st Phorm’s annual Summer Smash!
The content was amazing and the weekend was not nearly long enough!
The focus for the weekend was 100% of the work 100% of the time. No more short-changing ourselves and waiting until tomorrow.
It’s too easy to say “I will start this new workout tomorrow” or “Today I’m having this donut, I will eat better tomorrow.” Tomorrow comes and what usually happens? The same discussion and that leads us no where!
I challenge all of you to begin doing 100% of the work 100% of the time and take note of how easily your goals are met!
#100to0 #iam1stphorm #teamonemorerep #legionofboom
Good morning 🌞 Luvs!!!
Today is a fantastic day to become unicorns 🦄!!!!
Check out stories to see my practical look at GKI as we discussed in yesterday’s post.
Going to go blast my quads and later I’m doing some lovely self care and getting a sports massage by the massage therapist we have at our gym.
I will discuss massage therapy and how it can help with achieving sports and physique goals later.
Love you all!
📧, DM or comment topics you want me to cover.
#morningmotivation #motivationalquotes #inspirational #unicorns #fitnessinspiration
Another opportunity to dominate
Setting the tone for the day
Time to make this day mine 💪🏽
I could pick this picture apart: my hair is frizzy, my leg looks terrible, there’s bugs everywhere, the lighting is off, I hate the way these shorts fit..... OR I could recognize something else: I got up at 4am, I worked out for an hour, I ran in the very humid thunder dome, I fell twice last week and still got up to finish my run. These legs take me place — one of which is across many finish lines at races. This hair is wild, but it’s me and defines my wild personality.✨ Days like today are what gets me across the finish lines at my marathons. My lungs are getting stronger and my mind is changing one photo at a time. ✨ Believe it or not, these photos I capture daily are just one ☝️ way of accountability for me mentally. ✨ Stop picking out what you don’t like about yourself and start elevating all you have to offer. You are a badass.