πŸ’ͺ🏼 Stacy Rosen πŸ’ͺ🏼

ACE CPT/FNS β“πŸ‘‰πŸΌ NPC Figure MAW Athlete @mawnutrition -rosen10 Motivation for life #IAM1STPHORM

"I don't want to lift weights, I don't want to get bulky". This is what I hear A LOT! . Ladies listen up! Muscle is a beautiful thing. You will not look like Arnold just from picking up a weights and doing some reps. What you will do however is build some amazing strength with that muscle you have made (which takes a lot longer than you think, in addition to the proper nutrition for building muscle). . Did you know that muscle burns more calories than body fat? I'm sure you knew that already. But this is exactly why us fitness professionals tell you not to take to much into the scale when you see that number. . Muscle does not weigh more than fat as most people like to believe. The fact is they weigh the same. If you take a pound of bricks and a pound of feathers, they both still weigh a pound, but you will have quiet a bit more feathers to equal that pound. In relation to, fat takes up more space in your body. I like to say it's more "fluffy". So when you put on muscle mass and burn off that body fat, your body composition will change. Making your measurements look that much better, you're progress pictures look better, and your clothes fit better! . If you are still worried about it, try a moderate weight and some higher reps, say about 15-20 and that will build that nice lean muscle mass. If you really want to go for it, take a heavier weight and go 8-10 reps. If you'd like to talk more about typea of training for this or find out the proper nutrition to build muscle, drop me a message or email me πŸ‘‰πŸΌ . #1stphorm #iam1stphorm #buildingmuscle #makegains #legionofboom #ladieswholift #ladieswithmuscle
So it's not throwback Thursday or anything but I just wanted to post this! This was just about 2 years ago at the Arnold 2016. I ran into @ashnordman multiple times, at different locations, over the weekend (she probably thought we were stalking her!) I was so excited to meet her. Big time girl crushing. . She is one of the most real people on IG and ever that I have met. This girl tells all. She is an open book with her life and I absolutely love it. Can't wait to see you again next month and then we can make a transformation Tuesday pic πŸ˜‚πŸ˜‚. Thank you so much for being you. I know you are helping yourself through all of this, but you are helping so many others. By sharing your struggles. Keep being the amazing person you are. πŸ’–πŸ’–
What is #success ? . Putting in the work daily . Doing everything possible to achieve the goal at hand. Whether it be fitness, career, or life . Plan your day, use your #powerlist and #wintheday (Thank you @andyfrisella ) . Win the day after that, and after that. Until you've won the week, and the month, and the year! . Money does not define my success, but the steps I took to accomplish my #goals . . 🎢 Andy Mineo - You Can't Stop Me . #mytransphormationstartstoday #1stphorm #iam1stphorm #neversettle #mawnutrition
Little posing practice after #backattack Sunday. I took the crap front pose on the left because I'm smiling and everyone says I never smile. So there you go! . Always push forward . Look at the small #progress each week . Remain positive . Follow the plan . #trusttheprocess . #dothework . And get those #duespaid . #mytransphormationstartstoday #1stphorm #iam1stphorm #neversettle #mawnutrition
SWIPE FOR MORE πŸ‘‰πŸΌ . 30 days in to the @1stphorm Transphormation 8 week sprint Challenge and seeing some really good progress although the scale hasn't moved much. But getting leaner. . Do you want to know what I've done and used? And what products I've used? . I did the first 30 thermogenic free. That's right, ZERO fat burners, but my #RoyalQueen is coming in next week for the win. Currently I have been using Adrenal Restore to get everything back on track of my body burning on its own since I just restarted my prep for my show in June. . In addition my foundation of #MicroFactor , #OptiGreens50 , and #FullMega has been constant every morning. #Megawatt has been my pre-workout and #Phormula1 and #Ignition post workout. And a #Level1 shake each day when I can't get to my real food. I've been on my own diet and workout as I prep for my show at 16 weeks out. Here's to the next 30 days! #mytransphormationstartstoday #1stphorm #iam1stphorm #neversettle #mawnutrition
Let's talk about Carbs!! Let's talk about Carbs Baby!! Let's talk about all good carbs and the bad carbs that may be! 😏🎀🎢 . Carbs come in many forms both healthy and unhealthy. From cookies to spaghetti, corn, cherry pie, popcorn, potatoes, beans, bread, and soft drinks. Most common forms are sugars, fibers, and starches. . As I said before some are more healthier than others. Healthier sources of #carbohydrates are unprocessed or minimally processed grains vegetables fruits and beans. Delivering vitamins minerals, fiber, phytonutrients, and promoting good health. As we all know the unhealthier sources are the processed or refined foods such as white breads, pastries (yes sorry donut lovers), and chips. These are most likely the ones to contribute to weight gain, interfere with your weight loss, and promote diabetes and heart disease. . Some tips for adding healthy carbohydrates to your diet are: πŸ‘‰πŸΌ Start the day with whole grains. Try some oats (not the instant kind), or a cold cereal that lists whole grains as the first ingredient and is low in sugar. πŸ‘‰πŸΌ Use whole-grain bread's or wraps for lunch or snacks. Again look for bread that list the first ingredient whole wheat, whole rye, or some other whole grain. πŸ‘‰πŸΌ Look beyond the bread aisle. Try other whole grains such as brown rice or quinoa. πŸ‘‰πŸΌ Choose whole fruit instead of juice. And orange has two times as much fiber and half as much sugar as a 12 ounce glass of orange juice. πŸ‘‰πŸΌ Substitute potatoes with beans. Beans and other legumes such as chickpeas also provide a valuable dose of protein. . If you are resistance training you can also benefit from using a higher glycemic carbohydrate post workout to replenish depleted glycogen stores in the muscles. I personally use @1stphorm #Ignition mixed with my #phormula1 post workout protein shake to help with the recovery process and not feel so sore after. Other good choices would be potatoes, breads (more so white bread), instant products like rice oatmeal and grits just to name a few. . Just know that not all #carbs are bad and your body actually wants them to promote good health for yourself. You can eat them and lose weight too! 🍚🍞πŸ₯•πŸŠπŸ₯”πŸ 
#1stphormgiveaway love this company and yaasssss let's go! Anything for a chance to hang out with all of the awesome people that are a part of this #phamily πŸ’ͺπŸΌπŸ‘ŠπŸΌ #Repost @1stphorm with @get_repost ・・・ In honor of our #iam1stPhorm hashtag reaching 1,000,000(!), we wanted to give back to our ever inspiring community with 2 FREE Athlete Weekend Trips! β €β €β €β €β €β €β €β €β € Upon winning, you’ll be flown out to St. Louis to the @1stPhorm Headquarters for an unforgettable weekend! β €β €β €β €β €β €β €β €β € On top of working out and hanging with the crew and elite athletes, we’re going to pay for your entire stay as well as hook you up with some gear and supps! β €β €β €β €β €β €β €β €β € We guarantee this trip will be an incredible experience giving you memories that will last a lifetime! β €β €β €β €β €β €β €β €β € How to enter: βœ… Follow @1stPhorm βœ… Like & Share this Post (with caption!) βœ… Tag 5 friends you think should enter βœ… Hashtag your post with #1stPhormGiveaway β €β €β €β €β €β €β €β €β € That’s it! Winners will be chosen at the end of the month! Be sure to follow the instructions otherwise you will be disqualified. #iam1stPhorm
Ohhhh and one more post...I'll see you all next month!!! If you are coming from Wisco or near and want to road trip hit me up!! #1stphorm #iam1stphorm
If you aren't listening to this podcast, well you should be! Even if you aren't CEO of a company or you don't own a business. . This is one of the most life motivating things I've ever listened to. Whether it be in the car or during cardio. I want to keep getting more of what it takes to be on top. I started way late after this had already been Going on. I started on episode 1 and am now 10 weeks later on episode 104 and counting. . Do you like living a boring, non-motivated, same shit different day life? No?? Then get your ass in gear and make shit happen. . Make the changes in your life to move you forward. . Do the work that brings you to the next level. . Be the driving force that brings your dreams to life and makes them a reality! #nextlevelshit #mfceoproject
Sometimes those days you can't, are the days you should. β€’ Sometimes those days you don't want to are the days you need it the most #duespaid #neversettle . . . . #mawnutrition #legionofboom #neversettle #bethe1 #wedothework #100to0 #1stphorm #iam1stphorm #transphormation #mytransphormationstartstoday #shoulders #pushforward #nevergiveup #dontquit
Do you take care of your inside body as well as the outside? β€’ What good is your banging outer bod if the inside is lacking in the health area? β€’ Every morning without fail this is my regimen. πŸ‘‰πŸΌ#optigreens50 πŸ‘‰πŸΌ#microfactor daily packs πŸ‘‰πŸΌ#fullmega β€’ I'm getting all I need in nutrients for the day! πŸ’₯Optigreens gives me 11+ servings of fruits and veggies I need for the day since I know I don't get enough on my own. As well as the digestive enzymes and probiotics for my gut health. πŸ’₯Microfactor is not JUST a multi-vitamin, it's so much more! It's also contains a fruit and veggie capsule, probiotic, EFA, antioxidant, and a CoQ10. And it comes in a super cute dispensing box πŸ˜ƒ πŸ’₯Full Mega is my Omega 3 supplement I take since again I'm not getting a lot of natural omega 3's from food. It's also helpful for Joint health, regulating blood pressure, and even helping in weight loss! β€’ I've spent a lot of years not taking care of myself internally. And now that I'm getting up there in years πŸ‘΅πŸ» I'm finally getting it together. β€’ Don't take your Health for granted. It's not a given. Be mindful of all aspects of your body. As always if you have any questions on nutrition, workouts, or supplementation please DM me or email me πŸ‘‰πŸΌ I'm always here to help! . . . . #bodybuilding #npc #mawnutrition #fitness #fitfam #athlete #weightloss #nutrition #motivation #inspiration #guthealth #fitnessmotivation #muscle #npcfigure #legionofboom #neversettle #bethe1 #wedothework #100to0 #1stphorm #iam1stphorm #transphormation #mytransphormationstartstoday #duespaid
SWIPE FOR MORE πŸ‘‰πŸΌ Epic back day!! Really pushed the heavy weight. Felt amazing. β€’ Focus on the little changes one day at a time. Don't analyze the whole picture every day. I'm at a big fault for that. Knowing where I want to be and not appreciating this little progress I do make. β€’ Appreciate your body in all forms and love the journey you are on with it. β€’ Do the work β€’ Follow the nutrition β€’ Love the rewards #backattack #duespaid
No matter how hard it may seem. No matter how far away the goal may feel. KEEP GRINDING!
I am still alive!!! I have been fighting a mild sinus infection or bad cold πŸ€·πŸ»β€β™€οΈ who knows. There have been a lot of changes this week and many hours of work the last month. Been grinding away. β€’ Re-started my prep for my shows with a new show in sight. Hoping to start seeing the new changes from my new plan. I've toned my selfie flow down so here is a pic from the large group session from our Lose It program at our club. My signature pose πŸ˜œπŸ™ˆ #workgrind
The vertical leg press! We don't have the actual machine at my gym so I use the smith machine. β€’ The vertical leg press is great for those with back injury that cannot do back squats supporting all the weight on your back. Or the vertical leg press where some people have a tendency to pull their back muscles into the movement as well. Here in the smith vertical I used a step with a mat over it (our smith has a lock out that I needed to be lifted higher for). Make your you engage the core while doing this but are able to keep your back relaxed. β€’ Deferent placement of your feet can really target different muscles of your legs. Placing them in more of a narrow stance will target the quads more. While having a wider stance still hit the inner thighs more. As well as having a stronger potential to work the glutes more. β€’ This video is definitely not the most flattering thing ever πŸ˜‚πŸ˜‚πŸ€·πŸ»β€β™€οΈ but at least you get a good view of how it's done. Make sure your hips are positioned under the weight, don't lock your knees out at the top of the exercise, and engage that core. Push through those heels. While using the smith just make sure the bar stays still on your feet and doesn't roll around. β€’ Try this out and let me know what you think!! πŸ’ͺ🏼 #legs #exercisetips
Most of you see me now as a fairly "fit" individual. But what you don't know is that for most of my life I have been over weight. Now some people may look at me as say that's not over weight! If you base it on comfortability in your own skin, and self confidence and not feeling good in your own skin...then yes I was. β€’ I was a high school athlete (swimmer) and still over weight. Eating anything I wanted because I was swimming thousands of yards a day. Coach would even tell us go out and eat McDonald's. β€’ I was a runner, running half marathons and still over weight. Once again eating anything I wanted because I was running tons of miles a week. Not realizing how big I was, and now much easier it would be to run without all that extra weight. πŸ€¦πŸ»β€β™€οΈ β€’ Once I found my passion in lifting is when I really made the change. I started competing in shows and would always rebound right after. It wasn't until 4 years into that, that I finally found my happy balance. β€’ Now it's never easy don't get me wrong. I fall off track constantly. The difference now is that I get right back on. I don't let one meal throw my whole day off. Or one bad day throw my whole week off. It's never going to be an easy path as I recover from binge eating disorder, but I make small victories all the time. Constantly progressing and learning about myself and what works for me. β€’ Don't give up! No matter where you are in your health & fitness journey. Keep pushing forward. There is greatness on the path. #fitnessjourney
Are you ready to make a change?? 2 more days to get in on this!!!! Don't miss out, join my team and let's work together! Link in my bio, DM or email me with any questions. #transphormation #1stphorm
For most of my life I've always just felt average or mediocre. I've done my best at everything I've done, but was never great at them. I've been decent at a lot of things. β€’ As much as you feel that way about yourself, to others you are the best. β€’ I'm an old bodybuilder, clearly not the greatest. I have a long ways to go. To someone just starting on their fitness journey, I look phenomenal. β€’ I'm a decent IT tech, but I'm not the best. Someone who knows very little about computers looks at me and sees brains and great talent with technology. β€’ I'm a decent swimmer, but to the kids and adults I teach I'm amazing! I'm a decent personal trainer and nutritionist, but to the clients I train, to the people I give nutrition advice to...I am the expert. β€’ I'm a decent singer, but to someone who has no vocal skills I sound amazing! πŸ˜† β€’ Don't let your own thoughts sabotage your greatness. Take those decent skills and turn them into great skills. Refuse average, refuse mediocre. BE EXCEPTIONAL. #dowork #iam1stphorm
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