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Want to check progress on this #transformationtuesday ?? - Pictures can tell the whole story. That scale isn’t a linear measurement of a transphormation. Are you working for a lower number to brag with? Or do you want that “WOW! You look amazing! Have you been working out?” - How your clothes fit, how you feel, and looking back in what you started from will be the biggest change you can see. - Stay off the scale, take some pics, check again in about 2 weeks. Don’t want to take your “fat” or “skinny” pics out of embarrassment? Don’t worry. That’s the old you that you’ve vowed to change and will become motivation to keep you from going back to that version of you! - - - #IAM1STPHORM #LegionOfBoom #fitlife #neversettle #dothework #fitfam #airforce #gains #fitness #growth #progress #gym #instafit #1stPhorm #hardgainer #transPHORMation #getfit #dedication #muscles #lasvegasfitness #weightgainjourney
Happy Tuesday guys! 😘 Having an overflow of old selfies bc my selfie game has decreased tremendously.. #guilty . No worries, I’m going to get it together. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not a huge fan of this east coast cold, I’m definitely a southern girl. I wish I could take my workout outside in the sun but that’s only wishful thinking. I’ll stick to the gym 🙂 I hope you guys are killing it in all that you do. Do things because you like them and because you want to. Not to please others, not to fit the stigma. Simply for YOU. We are all cut out to do and be different things. So do it. Be happy. Strive. Put yourself first.
“It’s such a shame for a woman to grow old without ever seeing the strength and beauty of which her body is capable” . Patience!!! Let’s be honest ~ you won’t drop 2 jeans sizes in one day ~ you won’t lose 50lbs in one month ~ you will miss occasional workouts ~ you will have a few setbacks ~ you are human; you will fail sometimes ~ just keep going 🙌🏼 . #duespaid #tris #back #iam1stphorm #weighttraining #legionofboom
I attempted and got 3 .. I remember last year I couldn't do 1 I couldn't even pull myself up . So every small step towards a goal makes me happy and I know I have work hard to be where I am today . never give up ... #iambackstronger #nevergiveup #neversettle #legionofboom #beautyinstrength #thepinnacle
Sweaty selfie because I just PR'd! . I did my long run on Sunday, so yesterday I did bootcamp class before swim lessons. Today officially started week 7 of half training. . Treadmill speedwork: ▫️1 mile warmup ▫️ 200m sprint / 200m recovery x 16 ▫️ 1.2 mile cooldown . 6.2 miles -- 56 minutes -- 9:02 avg pace . My previous 10k PR was Aug 2017, 59:36 with hills and stroller.
LIVE LIFE LOVE COFFEE☕️ . Day 2️⃣ of #stretchinpublic challenge by @nayitavp @melisfit_ @rebekahletch ❤️ Days 2 challenge is to strike a pose in a coffee shop. Interesting fact about me is that I never really drank coffee growing up. Not even throughout college when normally that’s when you need it the most for those sleepless nights of studying. Only until recent I got into coffee mainly because I love dipping in cookies in the morning. But happy I don’t depend on it so much. I’m more of a tea type of girl 🍵
Happy Tuesday Here’s a clip of some shoulder press. You can do them sitting or standing up. Usually I do them standing but I was tired asf and I had some chest pain so I did them sitting. I also went a little light on the weight. - - - - - #back #shoulder #workout #workoutmotivation #bodybuilding #gains #gym #fitness #fit #fitnessmotivation #fitnessjourney #alphalete #gymshark #legionofboom #bpisports #gymlife #gymtime 💪 #lifestyle #dowork #hardwork #consistency #dedication #tuesday #tuesdaymorning #tacotuesday #progress #bulkingseason #bulking #pushyourself #shoulderworkout
Deadlift PR 365 lbs . . I've strayed away from deadlifts in my workouts last year. I recently started incorporating then again because if you truly want to get stronger then deadlifts are a must. I try to do them twice a week, and I keep seeing more and more progress. 405 is the goal, and I just got a step closer today. . . #SwolemanArmy #Gymshark #Alphalete #Fitness #Gym #Workout #NYC #Motivation #Inspiration #Swole #Aesthetic #Gains #1stphorm #LegionOfBoom #Deadlift #PR #Bodybuilding #Powerlifting #Strength #1stphorm
This morning before classes I crushed a quick back and shoulders day! Switching up my routine a bit, my days will be -back & shoulders -chest & calves -biceps & triceps -legs & fit abs in whenever I can. Pumped to get it started ! • • #backday #shoulderday #duespaid #neversettle #iam1stphorm #legionofboom #workoutroutine #morningworkout #20minscardio #fitnessjourney #workingonmyself #workoutmotivation #onedayatatime #positivevibes #feelinggood #seektoinspire #raininspiration
Second day of sign ups for our Spring Into Summer Challenge. It was so awesome to see so many motivated people sign up yesterday!! Let’s keep it moving today!! You have till Sunday to sign up!! Let’s Go!! 💪👊💯 #preworkout #roseville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfan #legionofboom #gains #bulking @nutrishopusa
🏋🏻‍♂️ If you could ask @andyfrisella anything, what would it be⁉️ Comment Below👇 - Excited to have him on the podcast next month to shed light on his story, his struggles & how his company @1stphorm is set to gross $200 Million this year! - Not bad for a young man with a Dream! - God I love what I do! - Stay tuned everybody, more amazing stories from the magical team here at THE PASSIONATE FEW! 🙏 - God Bless All Of You! - LOVE the Fans, My Clients & all of you guys who support our mission to produce the highest quality interviews & personal development content on the planet! 🎥🌎 - Oh... and whatever you do today, make it count! You got 1 life to live! 👊 Act like it & make it count! - #AndyFrisella #MFCEO #1stPhorm #Passion #Purpose #Profit #Business #Life #10x #EdMylett #MaxOut #TheMFCEO #MFCEOpodcast #Frisella #Motivation #Inspiration #HardWork #Dedication #NoExcuses #OmarElattar #Success #Abundance #Mindset #LegionOfBoom #DuesPaid #100to0 #TheMFCEOproject #iam1stphorm #ThePassionateFew
10 days 22 hours: I’m a strong believer in setting high goals and standards. I also believe in constantly challenging my mind and body and pushing its limits. I normally do this by setting a goal and envisioning myself accomplishing that goal, every day, until the goal is complete (could be that I’m also just really stubborn 🤷🏽‍♀️). I used to do this with swimming. I did this when I wanted to start fitness modeling and I did it for my first prep and now for this prep as well. All you have to do is convince your mind- the body will follow. There’s no reason to living a content life. Push yourself! #1stphorm #legionofboom #1stphormathletesearch #100to0 #mfceo #themfceoproject #wedothework #bosslady #entrepreneur #businesswoman #neversettle #duespaid #dothework #payyourdues #mytransphormationstartstoday #1stphormathlete #entrepreneurship #starttoday #bikinicompetitor #comfortzone #abs #justdoit #bikiniprep #stretch
Swipe left 👈🏼👈🏼 • May 2016 to August 2017 to February 2018 • This has been a journey, I started all because I was sick and tired of being over weight and not feeling good about myself. My journey and mission has changed over the years and it is mind blowing to see side by side how far I’ve come. • If you were to ask me, I wouldn’t say I felt the same size as in the first picture.. but I definitely don’t see myself as where I want to be or how others perceive me. • I remember asking my coach, @gorealaperformance , if he thought I had a shot at these dreams I had. He’s encouraged and supported me so much along the way. Along with my amazing boyfriend @thatonejumbo • My boyfriend is probably the main reason I even started. You’ve helped me so much in reaching my goals. You’ve encouraged me when I’m down. Made me stay true to my goals when all I really wanted was “just a bite.” Made me do my cardio at night when I told him I was too tired. • No one is ever just Self-made. You have to have a tribe that helps you a long the way. • Feel free to reach out anytime, Message me directly your questions! • Coaching programs are available online and in person. These are not just for contest prep. Coaching is tailored to your goals, and your ideal health/ appearance! Having a team is being apart of so much more than yourself. • It is also an investment not an expense. Do you have a trainer? Why? I’ll be answering this question later on this week, on why I have one myself 👊🏽 • • #leanlioness #gorealaperformance #legionofboom #figurecompetitor #thejungle #npcfigure #fitnesscompetitor #strongisbeautiful #wedothework #transphormation #mytransphormationstartstoday #transformationtuesday #fm #duespaid #bethe1 #1stphorm #iam1stphorm #bodybuilding #npc
Saw this on another post and I thought it was too good not to share. I have heard so many people say that they are too intimidated to go to a gym because they are not sure what to do or people will judge them. We all start somewhere, whether beginner or advanced. You can always learn and improve. Nobody knows everything and the people that think they do are just foolish. There is an abundance of people at the gym that are friendly and knowledgeable enough to assist you. I AM ONE OF THEM. I enjoy when someone asks for advice. Not only does it give me the satisfaction that I look like I know what I’m doing, but I’m also able to help someone. So please, get your ass to the gym if that’s what you want. I am open to help with meal plans that fit your lifestyle or workouts to improve your overall body image just email me at cjpeeters@gmail.com #mealplan #workout #healthylifestyle
#Repost @fitjourneybymichelle (@get_repost ) ・・・ As I look back at my pictures and videos from some of my gym moments, it has made me appreciate my boyfriend and trainer more everyday. _____________ So, of course, I want to thank my boyfriend for being there for me the whole way. He doesn’t sugarcoat things to me and nudges me when I need a little push. Pushing me to be the best version of myself and loves me inside and out. _____________ I also have to thank my trainer @montilvare for guiding me in the right direction. He has been doing all of this from a distance as we are in two different countries. _____________ #Progression #Lifestyle #Thankful #IAm1stPhorm #LegionOfBoom #teammontilva
So excited to announce that @1stPhorm and our good friends over at @mountainmotorsportsga and @dreamracing have partnered up to form our very own @Lamborghini race team! Also, congrats to @davide_amaduzzi and @ryanhardwick__ on being selected as our 2018 season drivers! Gonna be a kickass year. #iam1stPhorm #Lamborghini #supertrafeo #huracan #huracanevo #pirelli #1stPhorm #LegionofBoom . Special thanks for @sneekpeekmedia for helping us on a long day of filming to get this promo right.
Shout out to @elevatornights for putting on a great event at the Social Fitness Mastermind. I got to spend a few minutes sharing ideas with @1stphorm CEO @andrewfrisella who also brought 🔥 as the keynote speaker. #iam1stphorm #1stphorm #LockdownAthletics #Legionofboom #AlchemyTribe5 #MoveWithIntent
This time next Week I’ll be on a ✈️ almost to my vacay destination to the Dominican Republic/Punta Cana - no kids.... - adult only all inclusive resort... ❤️ It’s the one thing keep me going this week!! It’s been a crazy week with a very long to-do list that I keep adding to 😩 This vacation is long over due..... Momma needs a break!! Need to unplug from work and social media Need to relax Need to think Need a break from everything And I will not be guilty one bit about doing any of it!! - I have a VERY hard time when it comes to completely unplugging from “reality”.... even if I’m not posting on social media, I’m always on it... scrolling through, seeing what everyone’s up to #stalker 🤣 I’m always checking my work email and checking in with clients... I can’t even begin to tell you the last time I completely unplugged and forgot about my work life. But it’s time I do that and focus on me for a little bit :) #selfish ? NO. It’s NEEDED from time to time!! Will it be hard? Yup!! But..... It’s needed!!! Do you struggle unplugging? How do you resist the urge to check your work emails while on vacation?! I’ll need all the tips I can get 🤣 Drop your tips below!! . . . . . #bringonvacation #timetounplug #thestruggle #socialmediatimeout #vacationmode #puntacana #allinclusive #bringonthecocktails #muchneededrest #couplestrip #nokids #iam1stphorm #duespaid #legionofboom #springbreak2018 #vacation
"Like wildflowers; you must allow yourself to grow in all the places people thought you never would." Surprise yourself, and bloom. Happy first day of Spring! 🌺
We are now carrying Feast Mode seasoning! These lower sodium seasoning will make that boring chicken or fish taste a lot better! Here are a list of the flavors! 🔹The Heat 🔹Hawaiian BBQ 🔹Italian Fusion 🔹Mexican Fusion 🔹Garlic Beer 🔹Tennessee whiskey 🔹Garden Veggie 🔹Vodka Lemon Pepper 🔹Asian Fusion 🔹Cheddar Bacon 🔹Asiago Jalapeño 🔹Butter Herb 🔹Texas Fusion 🔹Tequila Lime. #vacaville #roseville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfam #legionofboom #gains #bulking @nutrishopusa
🚨 ANNOUNCEMENT!: 1st Phorm has partnered with @MountainMotorsportsga and @DreamRacing to form a new race team which will enter two professional sports car racing series in 2018! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s right, 1st Phorm now has a @Lamborghini race team! As with anything else we do, we expect to win and with our drivers @davide_amaduzzi and @ryanhardwick__ ... that’s exactly what we plan to do. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This new professional racing team will field single car entries in the Pirelli World Challenge SprintX series as well as the North American Lamborghini Super Trofeo championship in 2018. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The team will compete exclusively with the Lamborghini Huracán Super Trofeo race car in both series. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In Pirelli World Challenge, the team will enter a 2017 spec Lamborghini Super Trofeo car in the five round SprintX championship in the GT Cup division. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The car will be co-driven by multi class winning Italian GT championship driver @davide_amaduzzi and 2017 North American Lamborghini Cup runner up @RyanHardwick__. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For the North American Lamborghini Super Trofeo championship series, the team will enter the brand new 2018 Lamborghini Super Trofeo EVO race car, which will be entered in the Amateur division and driven solely by Hardwick. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Catch the team (if you can) at the first Pirelli World Challenge SprintX event of the 2018 season, which takes place at the famed Circuit of the America’s in Austin, TX on March 24th & 25th. Live streaming of the race will be available at http://www.world-challenge.com and the national television broadcast will air at a later date on the CBS Sports Network. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For more information about the team, the championship series, and the driver’s contact team manager Fabio Tosi at ft@dreamracing.com #iam1stPhorm ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Special thanks to @sneekpeakmedia for lending a hand through a long day of shooting to get this promo done.
Quitting shouldn't even be in your vocabulary. You gotta remember your minds #1 goal is to experience pleasure, and avoid pain. The thing about it is some things that cause pain at first will result in pleasure. So you gotta train your mind to know the difference and push through. Because if you can control your mind, everything else in life will be so much simpler. #1stphorm #legionofboom #controlyourmind #mindovermatter #pushtothelimit #iam1stphorm #duespaid #bethe1 #motivation #grind #painistemporary #pride #lionmentality #bebiggerthanyourexcuses #beastmode #eyeofthetiger #everydamnday #gymrat #fitnessaddict
Yesterday we asked about veggies, how about fruits? 🍇🍎🍓 Nature's Fruits are a convenient way to get a ton of antioxidants and vitamins without the sugar. 35 fruits make up this powerhouse powder, stop by for a sample today! #preworkout #vacaville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfan #legionofboom #gains #bulking @nutrishopusa
Couple variations I tried today that I've come across this past week. First clip 3 or 4 warm up sets, really let me focus on the stretch and contraction. Nothing special with dumbbell rows just a different stance. Third clip was able to really squeeze everything as well. . . . . . #workout #fitness #gym #motivation #bodybuilding #training #fitfam #health #exercise #lifestyle #love #workoutmotivation #goals #determination #active #fitnessjourney #gymmotivation #inspiration #backday #tigerfitness #legionofboom #squeeze #stretch #repeat
Who’s that skinny guy!? 👍🏾#duespaid
I'm telling you guys, I never go ANYWHERE without GDA! I have a lot of self control and can easily turn down opportunities for junk food or high carb meals, however I'm not perfect. I get in good moods and want to celebrate little things, my out-of-this-world amazing wife (@proveth3mwrong ) and I like to go on spontaneous dates and grab a cheat meal, I cave under stress sometimes. The accidental cheat meal may not be often for me, but I'm gonna be damn sure I'm prepared for it! Failure to prepare is preparing to fail. That being said, I keep @1stphorm #GDA (Glucose Disposal Agent) on me at all times. Because these slip ups are usually unexpected. What does it do? Simply put, it helps make sure that those carbs get but to use for energy and turned to glycogen to go to muscle cells instead of fat cells. It's comprised of ingredients to mimik your bodies natural insulin. So when those slip ups happen, you can feel a little more relaxed about it because the carbs are being utilized and significantly decreasing the chance of them turning to fat. Link in my bio for the rest of the week! #iam1stphorm #legionofboom
Gossshhh this weather is so perfect! It’s breezy & cool when you’re in the shade but still able to feel the warmth of the sun. I love living in Florida despite the rainy seasons we get, I’m definitely warm blooded! — Currently outlining my next blog post regarding the importance of having a post workout meal! I’ll be covering what should be in that meal and whyyyyy as well as recommending some supplements I use that make it easy for me to feed my muscles after weight training or cardio! — If you have any particular questions let me know & I’ll add to the post 🤗 — HAPPY TUESDAY EVERYONE!!!
Mid cable fly. I pec activation is great on this exercise. I like to squeeze when I bring my arms together and keep my chest pushed out. I want to feel every fiber activating. #chest #1stphorm #coach had #nextlevelphysique #nlp #muscle #flex #health #workout #tuesdaymotivation #fit #flex #legionofboom #duespaid
As Cody always says “it’s raining gains” in the Weight Room, he’s the guy that can plank for 5minutes ((obviously no one wants to challenge him yet)) 🤣 . . Lately, everyone’s hard work is starting to really show!! I have been increasing intensities and number of sets with most programming to keep the curve on the up, it’s going to be time to re check some PR’s and make some new ones soon!!!! . . @cmmallery @kristinaashleyfit #personaltrainer #fitnesscoach #weightroom #gains #goals #strength #conditioning #muscle #weightloss #athlete #intensity #iam1stphorm #legionofboom #workdontwhine #michigan #stclair #detroit #train #wedothework #100to0 #gym #comedy #funatwork #raininggains
“Golf is deceptively simple and endlessly complicated. It satisfies the soul and frustrates the intellect. It is at the same time rewarding and maddening.” -Arnold Palmer. • I started playing golf on a regular basis about 2 years ago as a way to manage stress and put my mind to rest for a few hours per week. Since then I have slowly developed a borderline obsession with the game and the way it makes me unwind and yet still challenge me. • Finding ways to manage the stresses of life is critical to make it in my opinion. • What are some of the ways that you find help you relax and tackle the goals you have set for yourself? • • • #golf #play18 #fore #iam1stphorm #phamily #legionofboom #goals #forestpark #stl #throwindarts #challenge #stressrelief #sports #getactive
Lead by example. #fadofit #transphormation
Beyond blessed to be able to spend the rest of my life with @lauren.n.juarez !!! - Absolutely my dream girl and we were brought together by @1stphorm ... - So you know we are #swolemates !!!! - Make memories you’ll want to remember, not ones you won’t to forget!!! - - - - #1stphorm #1stphorm4life aspiring #1stphormathlete #phamily #iam1stphorm #love
“The truth is, I pretend to be a cynic, but I am really a dreamer who is terrified of wanting something she may never get.” Joanna Hoffman #truth . . . . . . . . . . . #isitfridayyet #fitness #fitfam #fitspiration #gym #gymlife #fitnessmodel #girlswholift #weights #legionofboom #1stphorm #fitnesseverywhere #fitnesstogo #fit2go #instafit #passion #health #nutrition #nasm #personaltrainer #inspire #fit #happy #getoutside #travel #igfit #runner #cardio #bodybuilding
Just a Sami and his piggy. #happypup #legionofboom #samibear
OPTI-GREENS 50, MICROFACTOR, and FULL-MEGA (omega-3). I can’t stress enough how important these supplements are in order to build a solid foundation. These are actually referred to as “foundational supplements”. Sometimes we forget how important these are for our health. In order for our bodies to run efficiently as possible we need to make sure our bodies are getting enough of the essential micronutrients. These should be top priority before supplementing with any other supplements. Also don’t forget to drink adequate amounts of water everyday. #1stphormlegionnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #250kchallenge2018 #250kchallenge @optimumnutrition @bodybuildingcom #fitness #fitdad #transphormation #transformation #transformyourlife #mytransphormation #mytransphormationstartstoday #transformationjourney #intermittentfasting #ketodiet #keto #ketogenicdiet #ketogenicweightloss #ketotransformation
I’ve got a quick Product highlight... I don’t randomly promote products unless I’ve thoroughly tested them and put them through Hell and back... • • I’ve absolutely abused my 40 ounce Klear Bottle... It has been a vital piece of equipment that never leaves my side... Its always between the seats in my patrol car, riding shotgun in my personal vehicle and on the floor next to all of my 1st Phorm gear at the gym to provide water for my BCAA’s, Project 1 Preworkout and Phormula 1 Protein... Its’s essential to get adequate hydration as well, the Klear products and customer service are superior... In fact, I’m about to upgrade to the 64 ounce bottle as we approach our 120+ degree summer months.. The Klear bottle will keep your water cold and fresh for much longer than it takes to consume and refill it... If you’re looking for a hydration solution that won’t fail you and will exceed your expectations, hit them up today and put an order in... You won’t be disappointed... @drinkklear • • #drinkklear #properhydration #water #h20 #livefit #fitdad #fitcops #bluelinestrong #neversettle #legionofboom #iamfirstphorm
"I WANNA STAY LEAN"- this is the mindset I had in the left photo which had me hungry, irritable, not gaining any muscle... (ass) and extremely restrictive.. I limited myself to only certain food groups because I thought they were "bad" at this stage i was in the gym CONSTANTLY.... i would cancel plans, I would get out of plans, I would do whatever I had to do to get to the gym.. I was lifting as well as doing cardio, but I kept wondering why I wasnt getting stronger, and why I found myself going down in weights rather than up.. well, not eating enough, and overtraining had me all f***** up... my metabolism, my period, my skin, my hair etc... restriction and overtraining has soooo many side effects.. If being lean means feeling like total shit and making myself sick i was willing to do JUST THAT...smh . GIMME THE GAINZZ!!- This is my mindset TODAY, I go to the gym when I feel like lifting, I no longer make the gym my life, I make the gym a part of my life... I am eating more than I ever have during this journey... my lifts are amazing, my injuries are reduced, my period is regular, my skin is like rich chocolate..lol and I feel good af!! I do cardio as needed. It is not a priority right now as I am bulking.. cardio will increase when I begin to cut for the summer.. dont get me wrong i bust my a** in the gym so all that food is getting put to GREAT use... . I look back now and i seriously do not know how i did it.. I have no idea where my mind was, thinking I could really maintain that type of lifestyle.. all I can say is, lesson learned. And now I try my damnest to keep as many people as I possible from making the same mistakes, and damaging their bodies.. it is a honor to be able to share my testimony.. these two photos arent even scratching the surface of what I have been experienced.. both good and bad. It has taken me a VERY long time to get to this point. I would not change a single thing tho.. HAPPY TUESDAY FITFAM!! 💪💪
No insta-hoe shit here. 🤗 Just trying to get big.
Poor quality insta photo BUT honestly when you catch a glimpse of some definition coming in your quads (one of your biggest insecurities) you take a selfie. 💁🏼‍♀️📷
Meal Prep Got You Going Mad? 😩 _ Meal prep can be stressful for those new to taking on a healthier lifestyle, but I am here to help take some of the burden off of your prep work. First off, acheiving your health and fitness goals does not have to be complicated so don't let the concept of meal prep or eating healthy scare you. Second, sticking to an easy approach will contribute to long term success! _ Tip #1 - consolidate your food choices. Yes, there are endless recipes that are 'clean', 'macro-friendly', 'keto-approved' and yada yada, but sometimes all of those diet 'fad' recipes can seem overly complicated and honestly, simple can be the most effective. Stick to simple ingredients and find easy ways to spruce em up by utilizing spices and marinades (or an abundance of mustards if you're prepping for a show 🤣). Tip#2 - Focus on nutrient dense food sources so you will be supporting your body with necessary micro-nutrients and not just macros. The rule of thumb while grocery shopping is to stick to the aisles on the outside parameters of the store. Those will be clean whole-food sources versus the center of the stores which are primarily processed foods. Tip#3 - Appropriately portion your meals. To make it simple include a protein source that is palm-sized, carb sources that are a fist-full and a vegetable source that is a fist-full. Of course these portions can be altered based on specific dietary needs, but atleast until you become comfortable with appropriate portions for day to day, this principle will be useful. Some foods to utilize in your diet: PROTEINS| Chicken Breast, lean ground turkey/chicken 93% or more, Eggs/Egg whites, Salmon, White Fish, Lean Ground Beef, Tuna, Whey Protein like @1stphorm Phormula 1, Shrimp and even Flank Steak on occassion. CARBS| Sweet Potatoes, Russet Potatoes, Basmati Rice, Oats, Quinoa, Bulgar Wheat, Sprouted Grain Breads and even Berries! VEGGIES| Broccoli, Cauliflower, Zucchini, Asparagus, Brussels Sprouts, Mushrooms, Peppers, Onions, Green Beans, Spinach and Kale. Be sure to also include some healthy fats in your diet as well, but watch portions as fats can be calorically-dense for even small servings. 🤗
🌟8 week transformation challenge 🌟 ⠀⠀ Summer is literally knocking on our door...are you ready?! 👙☀️🏄🏻‍♂️ ⠀⠀ • Everyone’s at a different place on their journey but if you’re looking to kick start your movement towards a bikini bod here’s the perfect opportunity to gain muscle, lose fat annnnd Grab yourself some free 1st Phorm product and some new workouts gear! Yay for prizes 🎉🎉🎉Here’s how it works ⠀⠀ • $100 entry for the 8 weeks includes -🏋🏼‍♀️customized strength training program -🍩personalized macro/nutrition coaching -💪🏼supplement recommendations -🏃🏼‍♀️cardio regime ⠀⠀ • At the end of 8 weeks I’m going to pick a winner based on Progress photos, pounds and inches lost, and healthy habits developed! ⠀⠀ • DM or email me at shalanecarterfit@gmail.com to get signed up! Challenge starts April 1st! #transformationtuesday
Trying to get rid of all this fluffinessssss 💪. Last nights back workout included: -4 sets of 12 - wide grip lat pull downs -4 sets of 10 - cable rope pull downs superset with 4 sets of 10 - face pulls
Running for a quick lunch with these two beauties! Now to get back to that learning! #bodydesignuniversity #itsbrielle #phamily #legionofboom #1stphorm #bodydesignpersonaltraining #
That moment during your workout where you crave a donut 🍩. So what do you do !? . You head next door to Flanders donut shop and you grab a maple bacon donut and do some uni-lateral exercises so you can both workout and satisfy your donut craving 💪🏼💯 . . . #iam1stPhorm #legionofboom #1stphorm #duespaid #personaltrainer #donuts #maplebacon #maplebacondonut #flanders #fit #strong #dedicated #dedication #dadbod #fitdad #flexibledieting #fitness #fitnessjourney
It's easy to say I love my job more than ever. Clients are making incredible progress and I couldn't be happier with their effort. God has blessed me with the best clientele. They're great people who bring me so much joy. Sometimes I still wake up and can't believe what God has done in my life. I give Him all the glory. ✝💙 - #1stphorm #legionofboom #fitnessmotivation #onlinecoach #fitness
The goal of today: squueeeze out every last ounce of sugar in my tissues. Goal accomplished. . . With it being a pretty cramped/busy gym, I apologize for some of the unflattering angles, but you do what you can with what you got 💁🏼‍♀️. . . Started my day with 2 Straight minutes of walking lunges + 1 minute of crab walks (if that doesn’t kill you..) + Box Hops + Abs and activation exercises- . . 👊 Buns of Steel (betcha didn’t know our family owned some of the OG video tapes of this workout series 🤣): 1) Seated Clams 3x30. 2) Bosu SM Squats 4x12. 3) Toe Elevated SM Sumo 4x10 SS SM Reverse Lunge Curtsy Lunge 4x16. 4) Front Elevated Split Squat 4x10/Leg SS Alternating Jumping Lunges. 5) Back Elevated Split Squat 4x8/Leg SS Banded KickBacks 4x15/Leg. 6) SM RDL 4x12. 7) Single Leg Glute focused Hypers 4x8/Leg SS Both Legs in place TIL failure. 8) Plate Sliders 4x8/Leg. 9) Banded Sissy Squats 4x10. . . I wanted to do more, but I had nothing left! . . #woof #feeltheburn #bunsofsteel #buttstuff #dontskiplegday #doitfortherock #momsofinstagram #fitnessjunkie #macrotracking
SMALL CHANGES• Converting to a healthy lifestyle long-term is not about completely abandoning all your eating habits and establishing totally new ones. Your current habits didn’t form over night, so it will take more than a day to change them! After all, something that takes longer to accomplish will be more valuable to you than something you achieve instantly. Set yourself up for success by setting attainable goals.• Look at the foods you put in your body now, and make one or two small changes. Look for healthy swaps for foods you eat, like going from regular ketchup ➡️ reduced sugar ketchup, mayonnaise ➡️ avocado on sandwiches, white bread ➡️ whole wheat bread, and switching from sugary sodas ➡️ healthier drink options like @zevia or @lacroixwater ! As those small changes become habits, set out to accomplish new healthy swaps. You’ll come to find that many substitutes can taste very similar, and you get used to them quickly! As for the non-negotiable foods (sometimes you just need a 🍩), save those for your cheat meals once a week. 😊 • I’d love to hear some more of your healthy food swaps! Comment below 👇🏻#healthy #food #diet
“ You are young you will bounce back fast” says everyone when a 20 year old gets pregnant. But here’s the truth.. unless you work for it...You will never have your body back. No matter what your age is. On the left is me now 5 months postpartum : I work my ass off every single day for the body that I am proudly rocking right now. I have had 2 kids. The last one putting me on my ass the whole pregnancy. I have now two autoimmune disorders. But I don’t let any of it stop me! On the right me after my 1st child: a perfect pregnancy. Starting out at 95lbs. Completely healthy. Clearly not big but definitely not rocking a 6 pac. On and off working out but also piss poor nutrition. Besides for the physical differences in these pictures. You can clearly see the mental differences too! One I am standing tall and confident, the other clearly I’m slumped over with embarrassment. Ladies please please please do not believe in the bounce back theory!! Just like anything, if you want it, you have to work for it. 💪🏽 #iam1stphorm #1stphorm #legionofboom #neversettle #bethe1 #duespaid #momsof1stphorm #momswholift #mombod #fitmom #fitlife #beyondtype1 #type1strong #celiacdisease #upperlimitlifestyleteam #motivation #inspire #gymrat #educate #instafit #gymshark #gymsharkwoman #bodypositivity #photooftheday #instafit #instahealth #fitspo #fitnessmotivation #womensfitness
She’s a little bit of heaven with a wild side✨
How is everyone today on this amazing Tuesday? - I am so excited that in just 3 days I will be in St.Louis with my @1stphorm Pham!!! - I can’t wait to have this amazing learning experience so that I can better help everyone who looks up to me and comes to me for help along their fitness journey!❤️#iam1stphorm #legionofboom
Although we all aren’t trying to get Bigger. • Everyone of us is trying to grow to be better. • To grow mentally. • To grow spiritually. • To grow to be better people. • It’s who we are and it’s what we represent. • The change to be better in every aspect of life. • To make a change in the fitness industry and show people what hard work looks like. • So please never tell us we look 👀 small 💪🏼😂. • #WeAreBSF #DifferentBreed . • #ThePeoplesGym #GoBigorGoHome
“The one person we have to talk to every single day, no matter the time circumstance or place is ourselves. Will you reply with kindness or sympathy when the days become difficult? Will you share in the joy and celebration as you accomplish your dreams? Always be aware of how you speak to yourself. every word is heard loudly even in the silence of your own mind” Tyler Kent White I read this and it blew my mind. I could help but pass it on 💕 BE KIND ❤️ even to yourself. . . . #love #life #fitness #health #balance #bekind #loveyourself
Strict Pull Ups. One of the best workouts to target your lattissimus dorsi (Lats) as well as your back muscles, biceps and forearms 👇. ⚪️ It’s a huge goal for many to get their first strict pull up! Here are a few accessory exercises you can do to work on getting your FIRST strict pull up OR strengthen your technique if you are already doing pull ups 💪🏽👇. ⚪️ 1️⃣Not having a “hollow position” in your core is one of the main technique flaws with anyone who can already do pull ups. Do plank holds and hollow holds on the floor to strengthen this position. . 2️⃣Bent Over Dumbbell Rows and Bodyweight Rows are an amazing way to work on your lats for the pull up. . 3️⃣Negatives. Stand on a box and start holding the bar with your chin already over. Step off the box and slowly let yourself down. . 4️⃣Assisted and banded pull ups. A great way to lessen the weight of an actual pull up. Pick a weight where you can pump out 8-10. As time progresses slowly start taking away assistance. ⚪️ 🔥Try it🔥 ⚪️ ❗️What’s up with kipping and butterfly pull ups?👇 ⚪️ Kipping and butterfly pull ups are not meant to be a “cheated” pull up and are not meant to replace strict pull ups in a Metcon (athlete’s shouldn’t be doing them unless they can already do strict pull ups). ⚪️ It’s a gymnastics technique to add endurance, speed, and intensity in metabolic conditioning training. ⚪️ Just like a bodybuilder may do assisted pull ups to get in more reps for hypertrophy, kipping and butterfly pull ups are a way to get in high reps of pull ups FAST without additional equipment in a Metcon. ⚪️ For example a workout like Murph that has 100 pull ups. You’d lose the intensity of the workout by doing all 100 strict. Doing 100 kipping pull ups would be similar to doing 100 ASSISTED to add intensity to the workout. ⚪️ #fitnessjourney #fitnessmotivation #workoutmotivation #tranhhsformation #planetfitness #legionofboom #duespaid #wedothework #iam1stphorm #fitness #garagegymlife #crossfit #conditioning #training #metcon
Your dreams will only fuel disappointment, if there is no action behind them!👊 . Happy Day, Hooligans!👽
FLEX APPEAL FITNESS TRAINERS' FEBRUARY CLIENT OF THE MONTH! Congrats to @rebecca014 !!! This girl right here is a rock star. Ever since she started, she has never stopped asking how she can get better; more sessions, the nutrition plan, what she should feed her kids, and making plans for extra cardio as well. She gets this award because after hitting a bump during the holidays that really discouraged her, she turned that negative into a FULL BLOWN POSITIVE. She got down to her lowest weight AND body fat so far! I AM SO PROUD OF YOU LADY! WAY TO GO! #flexappealfitnesstrainers #shessquatsbro #sheliftsbro #glutes #fitgirlnation #onemorerep #maxoutorgetout #girlswholift #momswholift #fitnessmoms #legionofboom #stronggirltakeover #fitnessmoms #fitness #fitmoms #inspiration #hwpo #discipline
Did you know that meat isn’t exactly protein? Before you fly off the handle, let me explain... . Meat - chicken, beef, pork, eggs ... - is actually comprised of amino acids. Our body puts these amino acids together and makes protein chains. Meat contains amino acids. While it is considered a source for protein, meat (and yes vegetables too) contain the amino acids that our body has to have to create the protein!! Hormones, muscles, fat loss, gains, energy, immune system (and more) rely on this protein! . You see our body cannot store protein like it can carbs and fat. It HAS to be ingested. If we don’t ingest adequate or good quality meat (or it’s substitutes), our body cannot complete the chains and therefore we do not get the benefits of the protein. Bummer, I know! . When we cook our meat, it’s always better to do so at a LOW TEMPERATURE over a longer period of time. Why, because while cooking meat (or eggs for that matter) at high heat is faster, it destroys much of the integrity of the protein. This makes it less usable (bioavailable) within the body. The same is said of protein supplements. . Many supplements are cooked at high heat to make it faster at a lesser cost. That doesn’t make it healthier, it’s actually quite the opposite. . Food needs to have a purpose. Meat needs to be eaten every 2-3 hours so that our body has a constant flow of the amino acids it cannot make on its own. If we don’t supply it, our body will take it at our own expense. If you’d like to learn more about that, shoot me an email at fitliz1611@gmail.com. I’ll explain further. . Lunch today is stew beef over a fresh salad! Paprika, oregano, basil, sage, rosemary, s&p with a touch of thyme! So yummy! I cooked it over Med heat for 15-20 minutes or until it wasn’t “bleeding”. Perfect! Took more time, yes, but it’s more useable by the body! Healthier in the long run! And that’s the point! If you have questions, feel free to ask! . #protein #foodisfuel #eat #wellness #health
Getting my greens with my first meal 💚🌱 I try to get 2 scoops of @1stphorm Opti-Greens with at least 1-2 meals a day. This helps ensure that I’m getting the servings of fruits & vegetables that I need daily. The average adult needs between 8-12 servings a day! - And because it contains probiotics & digestive enzymes my body needs, that means I get the benefits of •improved digestion •improved gut health (super important) •decreased bloat •better absorption of daily nutrients •better overall health which translates into better results! - Opti-Greens 50 is cooked with a low-temperature process, so it’s not chalky & clumpy like most greens products. It’s the best tasting greens I’ve tried (berry flavored🍓) And it’s got the highest quality sourced, 100%, Non-GMO, organic ingredients that really pack a nutritional punch! - Try it with a 110% money back guarantee & start taking simple steps to drastically improving your health today! Tap the link in my bio for info & always feel free to DM or Email me with questions @ lauramercyfitness@Gmail.com Here’s to your health 💚💗🌿 - #1stphorm #optigreens50 #iam1stphorm
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