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¡OBSERVA BIEN, LO QUE VAS A APLICAR! Puede parecer que en principio estamos totalmente decididos a hacer un montón de ajustes en nuestro estilo de vida ¡Muuuy bien! Sin embargo particularmente me he dado cuenta que aplicar todos estos ajustes de golpe, sólo termina en abandono y frustración Y esto aplica tanto para la cantidad como para la calidad que actualmente estés llevando con tu alimentación Así mismo para la actividad fisica Es decir : 1.- Probablemente tengas que incrementar o disminuir las calorias/macros que estas consumiendo actualmente para mejorar, sin embargo hacerlo gradual y paulatino es lo que te llevará a la sostenibilidad 2.- Seguramente tengas que adicionar o reducir la ingesta de algunos alimentos, pero sacarlos o ingresarlos de la noche a la mañana seguramente tenga un impacto en tus costumbres, y para adaptarse es mejor ser inteligente que contundente , en principio 3.- También deberás moverte un poco más, hacer algo de ejercicio o bien un plan estructurado, pero no quieras ir por todo la primera semana o acabarás sintiendo que eres parapléjico, sin ganas de mover un dedo mas😁 Planificate y empieza desde el punto en el que estas, realiza pequeñas alteraciones semanalmente y de forma inteligente, siempre piensa e imagínate haciendo lo que vayas a planificar Un paso seguro y sostenible es mejor que una carrera que te cansé pronto #VLieve #Science Consultas ✔ JulioValeroV@gmail.com www.JulioValero.com #GodFirst #ElMasterV #ValeroV #Consistency #Dedication #NeverSurrender #1stphormathletechallenge #1stPhormAthleteSearch #Iam1stPhorm #1stphormLegionnaire #LegionofBoom #1stPhorm4Life #MyTransphormation #Transphormation #1stPhormAthlete #MyTransphormationStartsToday #FlexibleDieting #Nutrition #IIFYM #Fatloss #Diet #Bodybuilding #Powerlifting #TrainHard #BeShredded #Carbs #Colombia #Medellin @1stphorm @andyfrisella
Taking care of yourself feels so good!! - Not much else really compared to the high you get - And today’s leg day had me weak before I got to squats...but try and try until you succeed. - There is no stopping. - 💕 #bebetterthanyesterday #mentalgame #iam1stphorm #legionofboom #duespaid #wedothework #transphormation #loveyourbody
The caption is the damn picture. Focus.
I did it! 290 pounds! The scale isn’t changing much but I’m definitely getting stronger so just focusing on that and how my scrubs are starting to get looser. On June 1st my max on this machine was 210 pounds. An 80 pound gain in 20 days isn’t to shabby. #duespaid #teamfail #transphormation #transphormationchallenge #goals #legpress #dallas #planetfitness #iam1stphorm #1stphorm #legionofboom #onedayatatime #hopefullyaneliteathleteoneday #legday #legdayismyfavorite #nonscalevictory
When it rains, we run! No records set, but I gave 110%, and my cramping calves and throwing up at the end are proof! 😂 #iam1stphorm #1stphorm #1stphormphamily #legionofboom #transphormation #mytransphormation #consistant #persistant #wontstop #cantstop #50k #determined #iwill #girlslifttoo #fitafter40 #fitover40 #duespaid
Giving these legs a nice burn today. #iam1stphorm
Behind every strong woman is a tribe of other strong women with nice booties🤣🍑🍑🙌 @deeeluna @missaligoods Alba💜 -------------------------------------------------------------Happy HumpDay #FitFam Please remember...your workout is NOT complete until you take a selfie...with everyone in the locker room. 😂💪🤷‍♀️ @4thavegym #RiseAndGrind #GoalDigger #NeverMediocre #4thAveGym #ActivateTheWarrior #NoExcuses #4AmClub #transphormation #ashlete #FitMom #girlswithmuscle #girlswholift #fitness #fitnesslifestyle #bikini #npc #wednesdaymotivation #workout #muscle #bikiniseason #bodybuilding #bossbabe #npcbikini #tan #slay #legday #fitmama #duespaid #wedothework
What is it that’s holding you back? • Fear of making a mistake? Fear of being judged? Afraid because it’s new? • Recently, quite a few people have made the following comment to me: “I dislike going to a gym because I feel as if everyone is judging me. I’m not 100% sure what I’m doing but I don’t want people to think I’m stupid”. • Let me tell you a little secret... EVERYONE GOES TO THE GYM FOR THE SAME REASON. • To become a better person. • Whether that change they’re working for is mental or physical. Perhaps even both. Everyone in the gym is attempting to improve some aspect of their life. • The only difference? A persons “why”. Why do you work out? Why do you want to lose weight? Why do you want to be stronger? Why do you want to feel healthier? • Once you find your why, the intimidation fades away. • If you’re looking to find your “why” or you desire to reignite your motivation to become a healthier, better you, I challenge you to message me! • @chris_melvin_ and I will be starting another 8 Week Challenge SOON to focus on: ✅ Finding your reason. ✅ Establishing realistic exercise habits. ✅ Healthy eat. ✅ Reaching the goals you set (and possibly forgot about/gave up on 🙇‍♂️) at the beginning of the year. • Message me to find out more! 📨
It’s Warrior Wednesday! I dedicate today to my good friend who’s son is an addict. My +1 is for her. I am lifting her up! She was just starting to focus on herself and now he is back in town. As a mom I get it but as her friend... it is hard to watch. Addiction sucks!!! #iam1stphorm #teamwarriorfitness #duespaid #s2factionistas #s2faction #yearofthewarrior #transPHORMation #mytransphormationstartstoday #addictionsucks #warriorwednesday
If you have a pre workout like MegaWattV2 Red White and Boom 💥 you drink that shit like a #barbarian forget the scoop and chug because this is amazeballs!!!! - - - With the perfect blend of ingredients to maximize focus, endurance, energy and blood flow it kicks ass all day everyday! - This is my go to pick me up a lot of the time or else I go Project-1 orange soda 🙌 - - Looking for a new pre workout that actually works check this out!! Link is in my bio 💪💪 - - Any questions shoot me an email or DM! #barbarianlifestyle #wedothework
Up and at em to get this DONE!! @joelfreemanfitness #liift4 Day 10 hitting some #coredeforce 😁 REALLY loving this hybrid..🤔“If there is no struggle, there is no progress.” ~Frederick Douglass🤔 Struggle is NOT ALWAYS a bad thing!!! REMEMBER progress IS ALWAYS on the other side!! LIFE without struggle means THAT you ARE playing IT safe!!! That you ARE staying WITH WHAT YOU KNOW, and limiting YOUR own evolution AND growth!! Struggle is a sign THAT you ARE PUSHING YOURSELF!! Testing YOUR limits!!! AND making REAL PROGRESS!!! YOU GOT THIS ☝️GO SLAY YOUR DAY 🤺 #liift4life #mytransphormation #mytransphormationstartstoday #transphormation #iam1stphorm #legionofboom #1stphorm #weightloss #weightlifting #weightlosstransformation #flexibledieting #fasting #iifym #carbcycling #keto #paleo #npc #wbff #nsl #doyou #takechances #BOD #beachbodyondemand #bikini #bikiniprep #bodybuilder #imsoalpha
The last 2-3 weeks I’ve made it a priority to go hit the gym every morning prior to going in for my 12 hr shifts. No more excuses of it’s a long day idk if I’ll make it through the day. I’ll make it no matter what because once that workout is in there is no more excuses of not making it through the day. There is no option because I’m there at the JOB for 12 hrs no matter what! So I’ll take my snacks and micro nutrients before going in. And I’ll get to hear with envy “you went and worked out again this morning before coming in?? I could never do that!” Yes you can!! You just have to remove the excuses and do work! 💪🏼🏋🏼‍♀️ Today’s workout was back and cardio! About 40 ish minutes of lifting and 25 minutes of cardio with about 2 miles in. Do work! Watch the sweat drip (it’s fat crying 😂) and find that person underneath!!
Everyone that has the body you want, has the bank account you want, has the life you want, has the discipline you want struggled at one point also. Don’t compare yourself to anyone else. If you want change you have to make the decision to commit. Commitment does not include putting things off. It does not include making excuses. It includes extreme discipline. Make the change. Commit! #fitness #fitnessmotivation #mytransphormation #mytransphormationstartstoday #iam1stphorm #workout #workoutmotivation #gym #gymlife #mindset #discipline #earlymorning #work #grind #makeachange #killtheday #wintheday #fitnesscoach #transphormation #transformation #weightloss #healthy #healthylifestyle #motivational #motivation #progress
Let’s talk about recovery. - - BCAA (Branch Chained Amino Acids) mixes are often overlooked in terms of muscle growth and recovery. - - When taken intra-workout, they can help replenish your muscles to help you push yourself a little harder. - - They also help promote protein synthesis which is where recovery begins. - - I’m a huge believer in 1stPhorm BCAA not only because of the premium ratio of the BCAA mix, I’m also blown away by the amount of electrolytes found in them as well. - - Electrolytes are crucial for cell communication, making sure that your muscles contract like they are supposed to so you get the most out of your workout. - - BCAA’s are beneficial to all athletes. - - For keto dieters, the ingredients found in 1stPhorm BCAA can help combat symptoms of the “keto flu” and help preserve muscle gains.- - Click the link in my bio to check them out.- - Message me for any nutritional or workout advice. - - #improvement #fitfam #iam1stphorm #transphormation #health #healthylifestyle #wellness #bodybuilding #weightlifting #weightloss #weightlossjourney #keto #ketodiet #ketotransformation #weightlosstransformation #motivation
Staring at your goals like “I’m coming for you” - When your goals are clearly defined, you understand your “WHY”, and you maintain a Front Sight Focus you will be successful - All that is left to do is #makeaway and then set the next goal - Now it’s time to be a savage - #functionaltrainingmafia #1stphorm #iam1stphorm #duespaid #100to0 #feedthewolf #wedothework #legionofboom #embracethesuck #holdtherope #bethe1 #trainer #manwasmeanttoswing #transPHORMation #trainerlife #thanksrobbie #1p #puttinginwork #yourfavoritetrainersfavoritetrainer
Tiffany came to us nearly 4 weeks ago ready to change. Ready to change her eating habits, her relationship with food, and her mindset around losing weight. And boy has she changed in just a few short weeks! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ She’s DOWN 14 INCHES 🤯 in less than four weeks. She has more energy, is hitting the gym consistently, is loving the food she’s eating, and loves to add some flare to her post-workout selfies 😂😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How did she do it?!?!? Great question! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ She’s eating proper portion sizes, getting the right amount of protein, exercising consistently, and maintains a caloric deficit to drop the pounds and the inches! 👍🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our simple program puts you in control of YOUR choices while providing the communication and accountability for success. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking for more information on our Fat Loss Program? Or tips to help jump start your weight loss journey? Drop us a comment or send us an email, 📧support@sensfitness.com , we’ll share some super simple insights to get you moving in the right direction.
Wednesday and it’s hump day!! Leg day!! Oh how I love leg day!! Haha!! Not really but it’s necessary and important so I will do it and I will put in the work. Decided to break in some of new gear I got from @1stphorm !! Love this stuff!! It’s comfortable and it’s nice to workout in!! Everyone have awesome day and go kill those legs!! Haha!! #1stphorm #iam1stphorm #legionofboom #phamily #transphormation #mytransphormationchallenge #mytransphormationstartstoday #s2faction #dominate #betterthanyesterday #duespaid #gainz 💪 #keepgoing 💪 #whatdoesntkillyoumakesyoustronger #fitfam #muscles #goals 💯 #sweatingbullets 💦 #justbreathe #legday #1stphormshirt #1stphormhat #1stphormstrong
I never thought I would be someone who takes a greens product. - I always thought it was a “girls thing”. It’s not a sexy supplement, it doesn’t make you feel pumped or jacked. - What it does do is fill a nutritional gap that I can almost GUARANTEE everyone has. Not eating enough vegetables. - When you don’t eat enough vegetables, your body doesn’t function at its peak. - I take @1stphorm Opti-Greens 50. You get 11 servings of vegetables per serving, a Phytonutrients blend to combat free radicals, a glycemic balance blend to help optimize carbs and store less fat and a probiotic blend to improve digestion and immune system health! - Just looking at them compared to others you can see the quality in the color! All ingredients are low temperature processed, 100% non-GMO and have no artificial colors, sweeteners, or preservatives. - I feel better, have more energy, have 0 stomach issues, and now I’m getting what I need when it comes to my veggies. - If you don’t eat all your vegetables like I know I don’t, this is definitely something you want to check out! There is a link in my bio so you can read more and check them out. Also shoot me an email or DM with any questions! - - - - - - - #greens #greens30 #1stphorm #health #veggies #IAM1STPHORM #LegionOfBoom #fitlife #neversettle #dothework #fitfam #airforce #gains #fitness #growth #progress #gym #instafit #1stPhorm #hardgainer #transPHORMation #getfit #dedication #muscles #lasvegasfitness
First Triathlon this Sunday.... 💯 I believe you should set goals that a big enough to scare you a little bit. Goals that will take a lot of work to achieve 💯 If your goal doesn’t make you question yourself as you work toward it at least once like “What have I gotten myself into”. Might not be big enough... 💯 I’m not saying they all need to be like that, but have a couple like that 💯 Back in January, doing a Triathlon represented that for me. Particularly the swimming, as I have talked about a lot 💯 I’ve trained, focused, learned, had my WTF moment.......and had my “I’m ready” moment... 💯 It goes down this Sunday...it will be the first of many. But we are all a little nervous before our first time, right? 😏 💯 #IAM1STPHORM #MyTransPHORMationStartsToday #MyTransPHORMationContinues
MOTIVATION . Where does it come from? Within? From a friend? From an online quote? From another person who has proven results? . The answer: all of the above. But YOU need to harness that energy - no one else. It is not one single person’s responsibility to motivate you; motivation is a conscious decision on your part. . You hire a coach? Not their job to make sure you’re motivated. They can provide you with the TOOLS to succeed and provide ACCOUNTABILITY - but they cannot motivate you. . My suggestion? White down your goals. Get a journal. Make a PLAN. Find likeminded people. Join a FB group. Make a vision board. . And then... set out to accomplish your goals. . Trust me: it’s gonna be hard some days. But it’s always ALWAYS going to be worth it ❤️ . Do you have questions on how to get started? I’d love to help ya! Send me a message! ❤️💪🏼 . #motivation #weightloss #mombod #transPHORMation #transphormationchallenge
This is because you were given the ability to choice how far you will push. Only you can answer the question, how far are you willing to go? That's why you need authentic goals based on your own desires. Not what you think your mom or dad wants, or your friends, but who do you want to be? Find the answer to that question and run like hell to make it happen. #authenticity #wealthy #teamnational #wise #100to0 #transphormation , #mytransphormation , #mytransphormationstartstoday #nomercy #crushinggoals #mylife #weightlosstransformation #weightlossjourney #newhabits #myjourney #liveauthentic #pewpew #lifting #mfceo #duespaid #gymrat #hardwork #maxout #improviseadaptovercome #iam1stphorm #legionofboom
Happy hump day....stay focused. ✊ . . #wednesdaymotivation #humpday
My gut feeling told me to swing by #safeway after my #midnight workout tonight right before they closed and man was I my intuition right! I found #tbones #ribeye and #newyork #steaks all on sale for $5.77 per pound. Life just went from great to greater! ________________________________________________________________________________________________________________________________________________________________________________________________________________ #fitness #followme #bestself #lifecoach #fitnessmotivation #gym #strong #hardworkpaysoff #fitnesslifestyle #fitnessaddict #goals #teamsummitfitness #feast #food #duespaid #IIFYM #instafit #mealprep #metabolicrate #metabolism #epoc @1stphorm #springsprint #transphormation #challenge
My gut feeling told me to swing by #safeway after my #midnight workout tonight right before they closed and man was I my intuition right! I found #tbones #ribeye and #newyork #steaks all on sale for $5.77 per pound. Life just went from great to greater! ________________________________________________________________________________________________________________________________________________________________________________________________________________ #fitness #followme #bestself #lifecoach #fitnessmotivation #gym #strong #hardworkpaysoff #fitnesslifestyle #fitnessaddict #goals #teamsummitfitness #feast #food #duespaid #IIFYM #instafit #mealprep #metabolicrate #metabolism #epoc @1stphorm #springsprint #transphormation #challenge
I hit up 24hourfitness for a midnight cardio and sauna session and I love when I have the gym all to myself. I even caught part of the worldcup. I'm 2 weeks into refeeding my metabolism after finishing the @1stphorm #springsprint #transphormation #challenge and I'm already back up to eating close to 3,000 calories a day. I've put on a sold 5 lbs which has me sitting at a strong 168 and I feel great! I can't wait to see the gains I put on over these next 60 days of training before I head into my next cutting phase which will take me all the way to my first #mens #physique #show . Every morning I wake up I'm excited to attack the day and I owe this new me to @andyfrisella and everyone at @1stphorm. You guys helped me push my fitness level farther than I ever have before and now I plan to pay it forward by leading others to do the same. Life is a gift, live it to your fullest potential! #godbless ________________________________________________________________________________________________________________________________________________________________________________________________________________ #summitfitness #personaltrainer #hardworkpaysoff #thedailygrind #workhardplayharder #workout #cardio #results #hardwork #changeyourlife #fitfam #fitnessmotivation #instafit #godfirst #legionofboom #NeverSettle #mytransphormation #weightloss #transformation #motivation #npc #contestprep #mytransphormationstartstoday
Heute im FitOne den guten Marcel @cellino_vll von @gannikuscom getroffen. Hab ihm ein bisschen meinen Plan erzählt. Mega Cooler Dude Checkt auf jeden Fall seine Social Media Kanäle Mega gute und wertvolle Inhalte die die Jungs da bereitstellen. Was er zu meiner Challenge gesagt hat könnt ihr bald auf meinem YouTube Kanal sehen. Seid gespannt.🔥 - Mein erstes Workout heute war sehr intensiv ich habe wirklich versucht alle Muskelgruppen einmal anzusprechen und zu aktivieren, nach so langer Abstinenz hoffe ich das ich nicht übertrieben habe, sonst werde ich morgen sterben. 😂 - Macht euch einen schönen Tag Sven Nichts verpassen? ➡️ @svenschultz_ #transphormation #vorhernachher #vorhernachhertransformation #weightlossjourney #fitone #fattofit #fitonewedding #fattofit #fattofitjourney #selflove #gesundabnehmen #fitness #fatloss #sportmotivation #abnehmen2018 #abnehmtagebuch #fitfamgermany #fitnesstrainer #stoffwechselkur #gannikus #abnehmen #abnehmenohnezuhungern #fitnesstrainer #svenschultz
Be stronger than your mind... get out of your comfort zone! Being uncomfortable is where success is created. #thinblueline #iam1stphorm #duespaid #transphormation #iam1stphorm #legionofboom #fueledby1stphorm #garagegym #cardiosucks
Who can relate? @1stphorm I swear this is how it makes me feel after training like a Saiyan. 💪 Reason being, Phormula-1 is a fast digesting protein that delivers protein to your muscles post workout. Ignition comes into play by restoring your glycogen immediately because after an intense workout your glycogen levels are depleted. Without a source to replenish your glycogen, your body will use the protein instead reducing the amount of protein that would have gone to your muscles. Do you need to take it to build muscle, burn fat, get lean? No you don't. You don't have to drink 120oz of water either or eat frequent meals. But it does OPTIMIZE results! Training is one face of the pyramid, but your body's ability to recover is the foundation. #duespaid #faithwithoutworkisdead #trainlikeasaiyan #transphormation #fitness4tx #1stphorm #postworkout
12 days and I start my Couch 2 5k training. Shoes are bought, socks are good, some compression underwear, joint mobility, access to a track at night, and the most important piece of equipment is ready, my mind. . I'm nervous, excited, happy, worried but I'm gonna do it! it's an 8week program, I want to finish in 10weeks, but if it takes 12 weeks I'm ok with that. Pretty basic, left right left right left right. . Furthest I've ever ran is 1 mile and I walked some of it. Last time I ran a distance was 6 years ago on treadmill. #BetterChoices #ProgressNotPerfection #TeamRowan1p #C25K #TRACK #RUNNING #5K #Transformation #transPHORMation #mytransPhormation #fitness #weightloss #weightlossstory #fat2fit #TryOrDie
. . . If you are looking for a natural weight loss solution. 🍓 Visit link on my bio @health_calories . . . @calories.hub - Abs made in the kitchen!🤔 . 🤦🏻‍♀️I know it’s a cliche but fruits can play a huge role on losing/gaining weight! . •P.S. These are the amount of sugar in 100 g of each fruit. . 🤪I loooove fruits! I love them so much that I can eat them non stop! They are high in vitamins, fiber, water, potassium, folic acid etc.. Most of them are antioxidants and also low in fat, sodium and calories. . 💪🏻I have been doing a transformation challenge and I am at Week 7! Swipe ⬅️ let to see my #transphormation and please ignore my morning face😬 . 💡One of the first things I have changed was consuming a bit less fruits (I don’t say sugar because I don’t consume refined sugar anyway) and I usually prefer low sugar fruit options (like the ones above). I could easily eat 3-4 servings of fresh fruits and don’t even make me mention about dried fruits🙈 Luckily I was active enough to not gaining weight but despite the fact that I was making healthy choices 90% of the time, I was just maintaining my weight and not losing fat. . 🍇🍒🍌Eating a lot of sugar chronically raises insulin levels in the blood! I am not saying fruit is bad for you and you shouldn’t consume but if you consume too much of it, extra fructose from fruits will be basically stored as fat! . ✅It’s great to eat fruits but if your goal is to lose fat, I would say try not to consume more than 1 serving a day and I would recommend you to consume lower sugar fruits! . 🌸Have a great day!🌸 Photo inspired by @meowmeix . . By: @fitwomeneat
Transphormation Tuesday or something like that🤷‍♂️ . . Throwing it back a little far.. Sophomore year of high school actually Haha.. . . I grew up as the "Skinny kid." It fuckin' sucked to be honest. In my opinion, being called skinny is the same as being called fat. . . I let that shit drive me through me journey though. I've always struggled to put on size and its honestly been a mission to even get where I'm at now. . . I'll never really be able to relate to the side of the population that was once overweight and is now in shape. What I can relate to though, are the kids struggling to put on size and get in shape. Showing up to the gym day in and day out feeling like you aren't making any progress. Feeling like you're never eating enough, not strong enough.. . . That's the shit I relate to. Just when you start to feel like you aren't making progress, stop and look back at how far you've come. Then get back at it💯 . . I've come a long way and still have a hell of a lot longer to go.. . . . . . . . . . . . . . . . #TransformantionTuesday #ThrowBack #IAM1STPHORM #DuesPaid #LongWayToGo #LittleGuy #keepgrinding
Now that’s a steak! Remember boys and girls #food is #fuel ! It can taste good and still fuel your body. #fitness #s2 #transphormation #latenight #snack #latenightsnack #stl #foodismedicine #foodisfuel
Because when the QUEEEN and HOV drop a new album, a makeup-free lip sync is necessary 🙌🏾🔥#EVERYTHINGISLOVE #THECARTERS #BOSS @beyonce
Leg day. And deadddd 🙈🙈 . Warmed up and the squat rack was open 😍😍 It's kinda my favorite spot 😍 . Squat 2 reps @ 85% round 1-4, then round 5 90% Max reps. I did a bonus round to see if I could get to a higher weight since 115 was my max! And I got two in and still felt like I could add weight....next time! 1- 95 2- 105 3- 105 4-105 5- 115 for 12 reps 6- 120 for 2 reps Leg press 5 sets of 10 1-75 2-95 3-95 4- 95 5- 100 Step ups using 15lbs 3 sets for 12 reps Finished with some rowing of a few rounds of high intensity and then to low intensity. Safe to say, my legs are deadddd. 😂😂😂 . . . . . . . . #jackedelsa  #teamjackedelsa #1stphorm  #transPHORMation #1stphormTransPHORMationchallege  #crossfit  #crossfitgirls  #girlswholift #gooutsideyourcomfortzone #macros  #food #fuelyourbody  #healthyliving  #healthyfood #fitness  #muscles  #growmuscles #noexcuses  #nopainnogain #neversettle  #duespaid #legday #backsquat #legpress #row #tomorrowisrestday
Wrapping up the night with some #romwod 💤 I’m slowly trying to incorporate this program into my daily routine. Like any habit you are trying to build or break, perfection isn’t necessary. Everyday I fit it in is a win, even if it’s just a couple days a week to start. Now it’s time to catch some Zs! #swoleandflexy #mobility #yoga #mytransphormation #transphormation #iam1stphorm #legionofboom #mytransphormationstartstoday #duespaid #LCtransphormationgroup #girlwholift #riseandgrind
Family walk!!! In the rain!! Love these 8! My motivation to be the best me I can be !! #fits2fitness #fitnessmotivation #fitdads #iam1stphorm #transphormation
Tonight’s leg workout absolutely destroyed my legs and I absolutely loved every minute of it!!🔥🔥🔥 after my lift I worked up a nice sweat with 20 minutes on the stairs so I’ll probably have a rough time walking tomorrow😅 (also loving that my quads are finally getting some muscles gain as well as the booty🏋🏽‍♀️🍑) #quads #gains #duespaid #quadsonfire #jackedelsa #teamjackedelsa #iam1stphorm #1stphorm #transphormation #legionofboom #legday #drippingsweat #cardio #weightlossjourney #physique #bootygains
-CANT SQUAT? DO THIS INSTEAD-? These are two great movements that I’ve been using lately to help me get stronger with my squats, but they’re also great if the squat is not your best movement and you want to get better at it. Both movements will challenge all of the muscles in your legs, putting a focus on your quads and glutes to help you be stronger in your squats. To use these exercises to increase strength for squats keep your weight heavy and your rep ranges small. Give these a try next leg day! • 🍑 HIP THRUSTS WITH A 15 SECOND STATIC HOLD AT THE END 5x7reps 🍑 BOX SQUATS 5x8-10 REPS (be careful not to do much more weight than you can successfully squat. These will be easier than full squats but your back will not be used to holding a severe amount of weight. Just because you can do a really heavy weight for a few reps of this doesn’t mean you should if you can’t even do 1 rep of that weight squatting normally.) • • • #transphormation #lafitness #fitness #motivation #squat #workout #legday #bootybootybooty #fitfam #healthylifestyle #fitspo #PT #personaltrainer
Keep your focus on the goal, even when there are a million distractions everywhere else! #StayFocused #Goals
Back/Biceps 3x15 shrugs 3x10 deadlifts 3x15 t-bar rows 3x15 reverse grip lat pull down 3x15 seated rows 3x15 preacher curls 3x15 cable curls with ropes Try to increase weight between each set and remember it’s about form and completing the reps Followed up with #1stphorm postworkout stack #fitcops #1stphormvideo #iam1stphorm #transphormation #blacklisted
I have nowhere near a perfect body (whatever that is) but I’ve hit an incredible goal of mine! Let’s talk the untalkable.. that dumb scale and the numbers in which it reads.. I started this weight loss journey weighing 198lbs! Yes, I was almost 200#, miserable, depressed, ate my feelings, and basically gave up.. I’ve made major changes in my life since then. I’ve started a new life, moved to a new city, met new amazing people, and I took control of my health (both mental and physical).... I finally realized my self worth. That I matter too and I deserve to spend time on myself. And what I’ve realized is that I don’t feel guilty for taking time to spend on myself, Bc that time spent on self care and self love has made me a better parent. I’m not laying in bed all day or pushing everyone away. I am now present in my kids lives and I’m not on the sidelines.... I’m active with them and enjoying life WITH them! Now back to this scale thing... I know we shouldn’t focus on the numbers but let’s be real, watching the number go down is an amazing feeling!! And I’ve finally hit a number I haven’t seen since before I got pregnant with my son.. sooooo over a decade!!!! I’m now 159#!!!! Now that number may still sound high to some people but this is a huge deal for me! I now feel more empowered and more motivated to keep working and see where this journey will end up! #watchmework #imnotdoneyet #weightlossjourney #transphormation #duespaid #confidenceissexy #gottakeepgoing #tryingtobettermyself
Leg day coming at you featuring Rose! I have to admit these workouts with the resistance bands are a lot more challenging than I thought they would be 😅 . I’m honestly going to start incorporating some of these while I’m at the gym too! Some of these are better than a machine 🙌🏼 . Circuit 1: Squats 4x15 Split squat 4x15 each Toe taps 4x20 each leg @hannaheden_fitness inspired ab exercise 4x20 . Circuit 2: Stiff leg deadlifts 4x15 Hamstring curls 4x15 Good mornings 4x15 Jumps squats 4x15 . I know a lot of you have asked about bands & some have even purchased the bands! I’m thinking of filming an ab circuit next, what do you think?! . #Legs #AtHomeWorkout #iam1stphorm
I be up in the gym just working on my fitness ❤️ #workingonmy #transphormation with my workout plan courtesy of #1stphorm pre workout #megawatt and the post #fruitdloop is ammmazing. #nottoomanyhashtagsright #hashtag
I want to talk about something that @andyfrisella touched on this past weekend at #summersmash2018 and in his podcast (which I listened to again today because it’s so relevant to my journey). Affirmation culture and the role self love plays today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, everyone should love themselves, but I would not be where I am or where I’m going if I hadn’t had those moments of not being happy with my body. I’m not talking about just thinking I was “fat”, but also being angry about not being able to lift as much weight or how out of breath I was after going for a run, just in all not satisfied. I was an athlete my whole life and was constantly in pretty good shape athletically. I wasn’t even happy with my body back then (which is for a different post) but if I hadn’t had moments like that, I would still be overweight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I gained quite a bit my senior year of high school. After I graduated I realized how unhappy I was and I did something about it. It’s a lot harder to look in the mirror and take the actions to change it, than it is to take the easy way out and tell yourself it’s fine. You will never be truly happy like that. I’ve been there and gone through it but no matter how much I tried to lie to myself in the mirror or when I saw pictures, I wasn’t happy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ I thought I had issues because I couldn’t love my body after years of trying, but after hearing his podcast I realized I’m one of the few who had the guts to not just lay down and accept it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Every time I’ve ever gained weight I hit a point where I say “this is not okay, get your ass in gear and do something about it” and that mentality has kept me from becoming unhealthy. I know it’s a super unpopular opinion but if you don’t like what you see, then work to change it. You can love yourself on the journey. Fall in love with the process and the adrenaline of doing the hard work. As long as you’re doing it that earns respect in my book, but don’t just sit by and try to convince yourself it’s okay. Get up and do the dang work 💪🏼 #transformationtuesday
Last week I was 10lbs away from 300. • Yesterday I crushed that coming off that summer smash high hitting 305. • But I’m not done here. I’ve already set a new benchmark for myself. • Keep pushing yourself, if you set limitations that’s as far as you’ll ever go.
Today was the first good training session I’ve had in a few weeks. - Tweaks here, soreness there, even lighter weights were feeling heavy. - I was honestly getting a little down about it. - Tonight things really clicked for me and the bench. 💪🏻 - 315 1x4 - Now I need to get the squat and dead’s moving for me! - @kcomes316 is it possible to tear a hammy doing a bench press cause that 4th rep got me lol! - #iam1stphorm #powerlifting #mytransphormationstartstoday #benchpress #stankyleg
Today's #workout It's what I call #trunk day.... or #chest #back and #abs Superset 1: Straight arm cable pull downs 3 x 15 @ 65#s Dumbell uppercuts 3 x 10(per side) @ 15#s Superset 2: Bench press dropsets 1 x 5 @ 105#s 1 x 10 @ 85#s 1 x 15 @ 65#s Barbell wide(ish) grip rows 3 x 15 @ 50#s Superset 3: V-bar rows 3 x 15 @ 60#s Body dips 3 x 10 @ 160#s (ish) For the hell of it: Bodywight pull ups 3 x 5 @ 160#s (ish) Superset 4: V-ups 3 x 15 Weighted toe touches 3 x 15 @ 10# ball Ab roll outs (with tucked hips) 3 x 10 #iam1stphorm #1stphorm #transphormation #ladyboss #girlswholift #neversettle #legionofboom #bebetterthanyesterday #persist #workhardplayharder
Only 361 days until we do it all over again! . So many great memories, stories, and friendships were created that’ll live on for years to come 😊 . Looking back, what was your favorite memory from Summer Smash 2018?! . #summersmash2018 #iam1stphorm
How many of you have been injured and people constantly told you - well your fitness days are over. You will never be the same! You will never be able to be in top shape again! You won’t be able to play sports again. Blah blah blah. . Well let me tell you ... all the negative things people say to you are usually 💩 . We all fall. . But, how many of us get back up? .... not as many as you would think. . I have been injured so many times I can’t even count anymore. Tore my ACL 3 times, and currently have a tear in my left knee. Broke my hand twice, fingers like 10 times, I can go on and on. . But, it doesn’t hold me back! . Why is that? . Simply because I refuse to stay down. . There are so many people out there that are worse off then me. So why would I stop chasing my goals, stop going after my dreams - when some people have no choose on what they can do!? ... I WONT. ... so YOU SHOULDN’T EITHER! . Two years ago I tore my ACL/MCL/PCL and Meniscus in my left knee. I felt like I was done everything. . But, I refused to give up. . Stared eating better. Started doing different exercises. Less weight - More Reps. More weight - better form. . Changing my lifestyle and the way I worked out has gone a long way. My body feels better. My body looks better. And I am more confident and satisfied with where I am. . Your #transformation should be about YOU. Not anyone else, just you. You have to allow yourself to learn new things in order to grow and change for the better. Sometimes what someone else does to stay healthy - just isn’t for you. So, explore new things and find what is best for you. . If you put your all into things, stay dedicated, stay committed and always work hard - you can achieve any goal you have. . Never give up. Trust the process. . . Need help or advice for new workouts or diets - feel free to message me! Contact me now for new routines, new diets and supplement advice! I will gladly help you reach your goals! . . . #iam1stphorm #bkofitness
One thing I love is cooking One thing I lack is creativity So one of my weapons in creating delicious meals are cookbook especially @emilyfrisella The Fresh Farmhouse Kitchen . For the longest time I would Pinterest for hours & then trying to figure out the macros which was extremely tedious . This cookbook not only is it healthy delicious meals but macros are provided 🙌🏻🙌🏻 . Because who does not enjoy a nice nutritious meal that doesn’t involve ton of ingredients or skills 😂 . #freshfarmhousekitchen #1stphorm #meals #tastytuesday #teachingtuesday #cookbook #iamhealth
💯💯💯 ❗️Always remember, someone’s Effort is a Reflection of their Interest in YOU. ❗️It is no difference between yourself and your routine/regime/dedication. ❗️Start with your BELIEFS, which will lead your THOUGHTS, which will create your ACTIONS, which will produce your RESULTS. 📸Credits: @wantin_penguin
💯💯💯 ❗️Always remember, someone’s Effort is a Reflection of their Interest in YOU. ❗️It is no difference between yourself and your routine/regime/dedication. ❗️Start with your BELIEFS, which will lead your THOUGHTS, which will create your ACTIONS, which will produce your RESULTS. 📸Credits: @wantin_penguin
💯💯💯 ❗️Always remember, someone’s Effort is a Reflection of their Interest in YOU. ❗️It is no difference between yourself and your routine/regime/dedication. ❗️Start with your BELIEFS, which will lead your THOUGHTS, which will create your ACTIONS, which will produce your RESULTS. 📸Credits: @wantin_penguin
I picked up a couple new people through last week and I thought I’d share some of my story. - This was Day 1 of my fitness journey, even that night I knew it was going to take more than motivation! - Day 1-June 15th, 2015 and 315 pounds...lost and scared shitless! - Lost because I have no idea what the hell I'm doing in the gym. - All I know is if I go run on that hamster wheel for an hour, and eat salads, I will lose weight (hopefully). - Scarred because I'm at the bottom of a mountain staring up with no peak in sight. - How and the hell am I going to lose all this weight? - I had created a version of myself that I could no longer bare to be. - I was drinking alcohol daily, eating fast food 3-5 times a day, sodas all day long, and honestly just speeding up my death. - I had to change... - I have my family to live for. - At the time my daughter was just about to turn two, and I still had see her first swim meet, her first spelling bee, her first dance, her graduation, and see her off to college. - She needs me here, and I was taking myself out of the equation faster, each and every single day I was living like that. - It took that long look in the mirror that day to realize that this was it...please lord let this be it! - You see I'm no different than anyone reading this. I'm not a natural born athlete, my genetics are FAR from elite, I've been at rock bottom, I've been clueless in the gym, and the kitchen, but when you want something bad enough...NOTHING can get in your way! - I understand how hard it is to start, and can be so confusing. That's why I do my best to let it be known that I'm here to help, however I can! - I can't do the work for you, no one can. But I can help guide you away from the mistakes I made when I first started. - Shoot me a DM or send me an email, I’d be more than happy to help however I can! - 📧: PhormBuilt_Lagunas@yahoo.com - #TransPHORMationTuesday #IAM1STPHORM #WeDoTheWork #duesPAID #TransformationTuesday
This weekend I did something I’ve never done before...a Mud Run. ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ I’ll be honest, I was terrified. What if I hurt my knee again? What if my back spasms come back? What if there are things I can’t do? ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ I know it’s crazy, but I second guess myself all the time now. My body has changed so much since my injury & it’s always in the back of my mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I wouldn’t trade this experience for anything. Not only did I make it through the entire run, but I made new friends & got to help others overcome obstacles along the way. Amanda - if you see this somehow, you should be so proud of yourself for overcoming your fear of heights and fighting to the very end!! Your parents did great too & I’m glad we got to cheer your mom on for the jump! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This phamily is constantly helping me find little pieces of myself that have been missing the last few years. I am eternally grateful to @andyfrisella @mrfrisella & the entire @1stPhorm Phamily! Thank you for all you do!!
My strongest why is that I knew I would remain Unhappy as I was because I KEPT QUITTING. I wasn’t someone who gained weight and wanted to get back to something I knew. I was someone who never knew what it was like to be comfortable in my skin to feel normal or just average. Every time I quit I was unhappy within a couple of weeks. I continued to gain more weight and got more out of shape. I waddled. I had skin abrasions between my thighs from them running together. My arms chaffed daily from rubbing against my torso. I was so out of shape that washing my hair was a struggle to hold my arms up. I cried in dressing rooms. I didn’t go to weddings bc I didn’t have a anything to wear. I couldn’t keep up with my daughter. I never got to wear the white Wedding dress of my dreams. I wasn’t living. I felt dead. I wasn’t pleasant to be around. I was missing out on everything and only saw my self missing out on more bc I watched to do the same. I wanted to be happy.... so I stopped quitting. : What it your why??? . . . . #onlinenutritionist #transphormation #macrocoach #beginnerweightloss #halfmysize #thegymwrap #150lbsdown #influenceracademy #weightlosshelp #murves #skinremoval #eatforfuel #fastfooddiet #blackgirlsworkouttoo #afrogirlfitness #macrocounting #weightlosscoaching #weightlosstransformations #fattofit #beforeandafter #weightlossjourney #Fat2Fit #deadliftsanddonuts
Failure is temporary but quitting is permanent. Don’t be a quitter. Get a plan and stick with it, your results are right around the corner. #fadofit #helpingpeoplegetfit #1stphorm #transphormation
Just giving a shout out to my boy @bryansprogress . He’s continuing to kill his own TransPhormation and keeps setting new goals. We’re over 1000 miles away in Texas and we don’t miss a beat. You hear the term brother from another mother, he’s that dude. Awesome time hanging with you this weekend bro. Ps. He tried to out angle me for this pic tho 👀 I wouldn’t let him! #1stPhorm #neversettle #goals #iam1stPhorm #legionofboom #legionnaire #fitness #challenge #workout #run #30daychallenge #accountability #motivation #fitnessmotivation #workoutoftheday #gains #summersmash #100to0 #atcfitness #duespaid #Triathlon #powerlifting #transphormation #transformation
💪🏽No Pain No Gain💪🏽 • Yes it's gonna hurt! You'll be sore AF the next day. • But keep after it, keep pushing, keep testing those limits. Before you know it, your max now will be your warm up 4-6 months down the road. • It takes consistent hard work to break the barriers down. • • • 🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺🔺 If you  have any questions about training, diet, supplementation or fat loss please don't hesitate to send me a Direct message, or send me an email! 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻 ------------------------------------------- #1stphorm #IAm1stPhorm #LegionOfBoom #Phormbuilt #TransPHORMation #100to0 -----------------------------------------
Ahh so many great people wanting to help others. The Pham is great! #Repost @1stphorm (@get_repost ) ・・・ One heartbeat. That’s the phrase that comes to mind when we look at this picture. A community of people, from all walks of life, with the same goal and determination to get there. Books on culture will be written one day about what you all have created, because there is nothing else like it. So, from the bottom of our hearts, thank you #LegionofBoom . It’s always such an incredible time getting to meet and talk to you all. We hope you had fun and thank you for making #SummerSmash2018 unforgettable. #iam1stphorm
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