What’s your worth?
I have to consistently tell myself that I am worthy, I am capable, I am strong, I am successful & I am powerful!
Think about your worth, repeat it over and over✅
Have an amazing Sunday my friends! #iam1stphorm 💯
A little cycle therapy to start off the week... .
It feels so good to be able to enjoy riding again. It gives you time to relax, think, reflect and plan ahead. Plus, it's a really fun way to burn a few calories. .
How are you starting your week off?
death by emom💦
on the rare occasion that i do high intensity cardio, emom style workouts are my fav way to get it done!!
i usually pick 6 movements, mostly body weight with a couple lightly weighted ones. complete exercise each back to back every minute on the minute for 5 total rounds!
•plank taps into plank jack x15
•bosu ball knee tucks x20
•jumping jack with press x20
•mountain climber to push up x12
•squat to press x15
done and drenched in 30 minutes, perfect way to start the day💪🏼
1 hour ago
Had a great group workout last night!
Holidays (especially drinking holidays) always give me a little FOMO.
It was so nice getting to spend the evening with likeminded people who’d rather be doing this than out partying for Mardi Gras.
Hit a PR of 195 x 4 squat, sweated my ass of in a little circuit, met new people, all for a great cause!
Thank you @emergefitnesstraining@s2faction and @sam_befit for putting together this event! Can’t wait for the next one! .
📸 @_dbaumann_ & @wyattu_90kg
I thought I would never get rid of this feeling.
Let’s take it back to two Sundays ago. My family came over , we usually cook some kind of Spanish food.
As a few hours go by we were just enjoying fam time and enjoying some wine.
Prior to that I was eating pretty much healthy the week before up until That day when I brought out the chips and salsa and layed it on the table.
One chip became two and one glass of wine became two, then before you know it it was way more than two glasses . 🍷
We just kept talking , listening to music, and having a good time!! 💃🏻 Once everyone left, I grabbed a bottle of water and went straight to bed.
I woke up the next day, feeling dehydrated and my belly and lower back inflamed/ bloated! 🤯
Now , just to mention this is not the only time I’ve experienced bloating at all, but this was the first time i experienced it for more than a week . I was so uncomfortable and very emotional to say the least. 😢
The only think I could’ve done wAs try to drink tons of water and look up home remedies.
None of it worked ! 😫
Thankfully I had already placed an order for #1stphorm opti greens 50. I knew this was going to work. I started drinking it and I kid you not three days of drinking this twice a day and BAM! 💥 BLOAT IS GONE 🙅🏻♀️ Have you ever experienced really bad bloating?? Tell me What helped you in the comments below ⤵️. If you have gotten this far :
1. Thank you for taking the time to read
2. If your interested in relieving your bloating issues grab yourself some opti greens -50 ‼️Opti Greens -50 benefits ‼️ 🔹Improves digestion
🔹Increases energy 🔹Promotes regular bowel movements.
Click the link in my bio and swipe all the way until you see the Gut Health page .
Happy Debloating! 😄😘
1 day ago
As you all know, I’ve been preaching about the brand @1stphorm for a long time now. I started out as a legionnaire back in 2017 and I’ve been obsessed ever since 🙌🏽🤍 •
I wouldn’t promote any company on this platform that I didn’t agree with 100% and that’s why I am so obsessed with sharing my Phamily with all of you. •
From their outstanding customer service and management to their amazing products backed by extensive research, 1st Phorm is all around my favorite fitness company out there. Their values and attitude are unmatched. They make sure that everyone knows they are part of something great- a family... & a movement bigger than all of us. •
This is my second time applying for the #1stphormathletesearch . My hope is to someday be able to inspire and lift up others in the same way that the current athletes and coaches have done for me 🤍💜
Getting you and your pup in shape together. He’s my best friend, and I want him to live a long and healthy life. So in order for that to happen, he’s got to stay active! Here’s what we do every weekend. Watch all the way through #run#park#pupworkout#parkworkout#livelong#livestronger #iam1stphorm, #1stphorm, #legionofboom, #1stphormathletesearch, #bethe1, #wedothework, and #duespaid
“I might feel fixed but I still need maintenance.” New jams from @freethrowemo are speaking to my swole soul on this Sunday morning! Just another reminder that the work is never done! ..
It’s not about getting buff, losing weight, or getting skinny
It’s about a lifestyle change
It’s about changing your mental status
It’s about self discipline and not making excuses. No more the poor me attitude.
Tired? Do it anyways
Sore? Do it anyways
Not in your comfort zone? Do it anyways
Not enough time? There was time for that tv show or Netflix
Push yourself to your goals whether it’s that work promotion, better relationships or in school
Rethink your priorities and invest in yourself!
I’ve gained so much confidence, drive, and ambition that has taken over my career and relationships in life in the best ways possible
I love the woman I’m becoming because of this challenge
I feel unfuckwithable
I’ve accomplished more than I thought I could thanks to this challenge. There’s no more excuses...just getting shit done👊
Thank you @andyfrisella for creating this program!
Phase 1....I’m coming for you soon!💪
@1stPhorm #iam1stphorm, #1stphorm, #legionofboom, #1stphormathletesearch, #bethe1, #wedothework, #duespaid thank you for athlete welcome care package! Happy to be apart of the #Phamilypic.twitter.com/81XL7gKVfy
2 hours ago
You don’t have to be the most athletic.
Or “genetically gifted”. You simply have to... ✔️Subscribe to the notion that hard work trumps all. ✔️Put one step and rep in front of the other. ✔️Show up even when it’s hard. ✔️Be patient with the process. ✔️Turn setbacks into comebacks. ✔️Be unaffected by outside influence. ✔️Take criticism with an objective lens - use what you can to get better and let the rest go. ✔️Use failure as a measuring stick but not as a road block. ✔️Decide that you are worth it. ✔️Repeat daily.
It’s inevitable that while building your body, you will undoubtedly be building your mind.
And I’m forever grateful for the lessons this journey has taught me.
Both mentally and physically, I wouldn’t be the person I am today if I hadn’t been forced to build - brick by brick - a house that’s unshakeable, unbreakable, and undeniably MINE.
I changed these 3 things last year that I wasn’t doing the previous 4 that drastically affected my
🔆Counted my fucking macros.
🔆Ate outside of my comfort zone.
🔆Focused on hitting my protein.
I was so damn stubborn. I didn’t want to buy a food scale. I didn’t want to eat a shit ton of food because the thought made me uncomfortable. And I really wanted big muscles.
Plot twist… that shit doesn’t add up.
I decided I wanted muscles and nice lines on my arms more than I wanted to stay in my comfort zone So I upped my calories to 2,200 and started eating 140 grams of protein A DAY.
90% of women I talk to are undereating on their protein (I was too) and that’s a major reason for people getting smaller but not toned. Protein supports the building and sustaining of muscle which is what will create those toned lines everyone enjoys.
Has it been difficult to eat that much? Yes.
Did I learn how to make it work after a period of time trying to only eat 6 oz of chicken?Absolutely.
Did my relationship with my body, the scale & food benefit from this? No doubt about it.
I have made a list of items that contain protein that make it easier to pick out good snacks. I try and follow the 2% rule. Add 2% more protein to each meal - 2% more chicken, 2% more eggs, etc. and it’ll add up.
If you’re like me and STILL have issues hitting your protein because maybe you’re on the go often, throwing in a protein shake or two is a big help.
I hope this was helpful! I know I struggled for years and ended up getting my shit together in 1 year by implementing the above .
#hardgainer #glutework#healthyisthenewskinny#buildyourbody#growthmindset#bulking#womenthatlift#michiganfitness#michiganfitgirl#fitmichigan#michiganfit #detroitfitness
#detroitfitnesswomen #detroitfit#strongnotskinny#healthymindset#glutegoals #michigannpc
#Iam1stphorm #weightgaingoals#weightgainer#weightgaindiet#strongnotskinny #proteingoals
1 hour ago
I love it when I wake up in the morning and my hair decides it wants to be a peacock. 🦚
Sometimes you just gotta run with it. 💁🏼♀️ I have officially started my 2nd attempt at #75hard. I am currently on day #2. My last attempt I failed because I fell asleep before reading 10 pages. It was due to a lack of planning on my part. I had been doing a daily checklist to be sure I didn't miss anything. Guess what? I got comfortable and neglected to do my checklist that day. 🤦🏼♀️ How many times did it take you to complete #75 hard? What have been some of your greatest challenges and what were the best habits you created to set yourself up for success?? Let me know below! 👇🏼
39 minutes ago
Much requested ab workout with ONE dumbbell! .
Enjoy aaaaalllll the double chins on this one, ab workouts do not do my chin(s) justice 😂
Grab ONE 10 pound dumbbell & call it a day, folks. This one can be done anywhere! .
Here's what I did: .
💪🏽weighted sit up 4x25
💪🏽butterfly crunch 3x30
💪🏽Russian twist 4x40
💪🏽v-sit pull through 3x15
💪🏽controlled bicycle 3x40
💪🏽axe chop (right) 2x20
💪🏽axe chop (left) 2x20
As always SAVE for later & please share with a friend if you loved it! .
Have a great Sunday, fam ❣️
The card of potential self-blindness. Threats of losing oneself. Pretend over practical.
Crazy card to pull on a Friday. A lot to contemplate
!! Treat yourself to health !!
Can you believe what our bodies can do?
Can you believe what our bodies can hold us back from if we don’t take care of them?
One of my “whys” is because I want to be able to love and live my life, to do anything I want to do and I want to feel great doing it.
This isn’t necessarily for RIGHT THIS SECOND, but our bodies deteriorate faster as we get older. We lose more muscle mass and our resting metabolic rate decreases as we age.
I feel better NOW because I workout. But I know I’ll continue to feel better as I age and hopefully be able to keep up with little ones when they come into my life. I’ll be able to do that because the habits I am building now.
If you want to LIVE your LIFE, you have to take care of your body. Starting NOW.
Also got to check out @undergroundfitavl when I was in #ashevillenc this weekend and I absolutely loved it, the coaches and members were so welcoming. Think it might be my new spot when I’m here in Asheville.
1 hour ago
Elevated Ab wheel for the win!! .
This is a for sure way, to feel like your insides are being shredded to pieces the next day (in a good way) 🤣
For real, this ab wheel on the ground or elevated is a hella workout for your core. I found that yoga, Cobra pose, (at least that's what I call it) works wonders to help with stretching the core out over the next few days to help with the pain. It does Wonders!
Maybe one of my yoga friends can tell me if that is the right name for it?
"Why I am 1st Phorm.”
You are what defines you.
What defines every person is what they stand for.
Basically it’s your core values...
In life you tend to align yourself with people and ideas that align with your core values.
This is extremely true with the brands you support. That’s what I love about 1st Phorm.
They are more than a supplement company it’s a #Phamily.
Read their posts and messages. Everyone is bought in and one. From their customers to the athletes, the owners to the hourly workers.
How could you not want to be apart of that?
How can you not support that?
One of my core values that I feel aligns perfectly with the 1st Phorm brand is helping and supporting others. I actually feel that my life’s purpose is to empower confidence in others so they can live they really want.
As a firefighter/EMT I see people after the effects of heart disease, high blood pressure, and obesity when it is too late but as a personal trainer I can help make that change before it becomes too late…before you have to get on medication…or before that heart attack happens.
Seeing this on a daily basis I knew there was something I had to do to help with. It began with me becoming a personal trainer. As a personal trainer I can make a difference in someone’s life not only physically but emotionally and mentally. So many of my clients reach a level of self-esteem and self-confidence they have never been at in years or possibly ever.
As important as working out is what’s even more important I nutrition. I wanted to give people a healthier option. I also wanted to make their life easier by providing meal prep options. So after some research my Dad and I decided to invest in a Clean Eatz franchise.
One of the reasoning we choose them is it was a way to give back to the town and community that has given us so much. I may not have been born in Fort Mill but I spent my life starting in 4th grade. I went to school there. Got my undergrad down the street at Winthrop University. I even began my career in firefighting with the Fort Mill Fire Dept.
Not only was it a way to give healthier food options to our town it has helped my dad improve his health.
🖐🏻5 Tips to starting your health journey!⬇️
NUTRITION is the place your health journey should begin and end. What you fuel your body with is the most important part of living a long/healthy life. You can run a marathon everyday, or squat 400lbs for 20 reps all you want but at the end of the day, if you are still consuming a pizza for every meal (I WISH) then your body still will not get to the "health level" you're wanting.
So, here are my 5 tips to slowly start switching your eating habits
☑️CUT OUT SODA. I am not kidding guys, the minute you stop consuming that many calories and that much sugar in a 16oz drink, you WILL see results
☑️Drink more water! This one kind of goes hand in hand with tip numero uno, but the water will help to suppress those sugar cravings you're having. Remember, you are stronger than your cravings
☑️ Add more plants to your diet!🥦 I am very far from being vegan (I'm from Texas.. iykyk), but I will promote adding more fruits and veggies to your diet any day. There are SO many health benefits to this, that it requires a whole post in itself, but plants will help to get your body to vitamins and minerals it needs without needing to take a lot of supplements. If you aren't getting enough fruits/veggies into your diet, I highly highly recommend greens! @1stphorm Opti Greens to be exact 😉
☑️Switch to whole grains. Regular pasta to whole grain. White bread to seed/grain bread. Flour tortillas to wraps. And so forth. This will help with MANY things, but a few big ones are the fiber and nutrients, such as protein, you'll get from grains that you just won't get from eating the regular stuffs
☑️Remember to ALWAYS get your protein in. 10-35% of your calories consumed should be protein. Whether you eat meat, or you get it from somewhere else, your body NEEDS protein!
Only you are stopping you from reaching your goals.
Only you have the power to get to where you want to be.
YOU can do anything you put your mind to.
Day 4 of my 10 days of running which made an impact on me. I signed up for the @princewilliamhalf in 2016, but got deployed to Afghanistan. It was the inaugural race and I couldn’t run it. My wife sent me a picture of my bib and I ran 13.1 miles that day. My sister ran the race and got me a medal after she crossed the finish line. Running is so much better when you have support. I nominate @kay.runs to share 10 days of running that have had an impact on her and grow the sport.
“The happier you are, the more beautiful you become”
Since focusing on myself to become stronger mentally & physically, I can’t believe how true this saying is.
I am sooooo much happier. & not just a putting on a front faking happy... truely I am happy.
I see the genuine beauty in myself like I never have, & that is an achievement to be proud of.
& I surprise myself constantly with the feeling of winning every single day
It’s also what makes me want to help other people find that on their own journey.
- Next note... this jacket from 1st Phorm is everything beyond AMAZING!!!!! Ugh I love it. I got the charcoal... & I have a feeling I will be heading for the black one soon 😆😬
Want To Grow Your Delts?
Drop your ego and then the weight...
My delts are one of my more stubborn muscle groups and I’ve never seen much progress til recently.
I would always go for a bigger weight and swing my body to get momentum when performing front and lateral raises.
I checked my ego and started using 10/12.5/15lb weights with dumbbells or on the cable machine and started seeing progress.
Go for a lower weight and treat each rep as its own set. Try a Slow movement while consciously focusing on the mind-muscle connection.
Pause for 1-1.5 seconds at the top and use a 2 second negative (slow, controlled for 2 seconds on the way down).
Don’t be afraid to lower the weight!
Remember it’s about progress NOT ego!
Give it a try and let me know how it goes!
1 hour ago
I know you hear me say it over & over, but a little extra time spent on the weekend is going to go a long way to save you time & calories during the week.
There are lots of conveniences now; we are all super busy, over-extended with work, family, social media, and other activities.
We don't have time every day to cook a wholesome breakfast, lunch, & dinner to ensure we eat the right things in the right amounts.
Even if you are a stay at home mom or retired; our lives are full & it's just not going to happen on a regular basis.
The best "plan" is to prepare what you can in advance, then when meal time arrives, you have the right foods in the right amounts for YOU!
Because we are all different, there is no "one size fits all" for meals.
The right amount of protein, carbs and vegetables will not be the same for 120 lb female as what is needed to feed a 220 lb male.
That may seem extreme but there are a lot of other factors too; your daily activity in your job, your activity as you exercise, how intense you workout, how much lean muscle mass you have versus how much fat, your age, your gender - it is all part of the equation.
This week I am doing meat stock soups. They are super easy to do. You can choose a whole chicken or beef with bones.
Put meat into a stock pot
Add in: 3-4 celery stalks
1 medium onion
2-3 garlic cloves
Add in 16 oz of filtered water
Add in Salt & pepper *vegetables can but large since they will be discarded
Bring to boil, then drop to a simmer and let it simmer:
Chicken - 2 1/2 hours
Beef or Lamb - 3 1/2 hours
Let cool slightly
Remove the vegetables and compost
Strain broth to remove any bones and the meat
Set aside meat
Put broth back in pot and bring to a simmer
Add in chopped vegetables (anything)
onion, carrot, celery, greens, green beans, lima beans, any vegetable you like
simmer vegetables until soft, then add in your cooked meat
Message me with questions
#mealprep #healthy#eatclean#cleaneating #fitfam
Hellbent and Discontent
I have this phrase tattoo’d on myself to remind me nothing will ever stop me from going after what I want. I’m determined.
These last few months have been rough for me mentally. I know where I want to be, and I’m not there yet, but I am giving it my all, every single day.
When it comes down to it, no one will be there to hold your hand every step of the way. I’ve struggled alone more times than I can count now. That’s what keeps us pushing through sometimes. Looking back on the moments when you had to keep going, despite the struggles you had been through, and the ones you had ahead of you.
It’s the people who work through it all, who come out on top. There is never an easy way. There is never a shortcut. It’s the struggles that make us enjoy the successes.
So when you’re down, and feel broken, and think you can’t make it through. You will. Keep pushing, and never doubt yourself for one second. You are not alone on this journey. We are all struggling. We all have been there. Yet, only the determined will prevail.
Today is a good day. Cant waste it being in the house. Go get better. Go be the best version of you. #iam1stphorm #1stphorm #legionofboom #wedothework#1stphormathletesearch#bethe1 and #duespaid @ Colorado Springs,… https://www.instagram.com/p/B818cXeg7Ul/?igshid=thlsgybi4o4e …
Ab workout fueled by @fatandweirdcookie and @1stphorm protein coffee 🤣 •
I’ve actually been training my abs more since I said I was going to a few weeks ago! I’ve been doing training them 2-3x a week and have been noticing a HUGE difference in my lifts. •
Swipe ▶️ to see the ab circuit I did yesterday 🤩
⚡️Complete exercises back to back with no rest until the circuit is complete. Once the circuit is complete, rest for 1 minute and then repeat 4 times. ⚡️60 mountain climbers ⚡️20 toe touches ⚡️40 heel taps
⚡️20 crunches ⚡️30 second plank
8 minutes ago
Finished my first half marathon. My lega are pretty tight, but that's to be expected considering my level of preperation.
The coolest thing about today has been my lack of discomfort while running. I was listening to Can't Hurt Me by David Goggins. I've listened to this story so many times. It never gets old. I could recite parts of it by heart if called to do so. My mind today was completely wrapped up in his story. I rarely thought about the beating I was putting on my un prepared body, and when I did think about the pain in my left hamstring, I would laugh to myself, admit I was a bitch, think about Goggins efforts, smile a little more while keeping or improving the pace.
The mind is an amazing thing. The beauty is we have control over our struggles, our adversaries, our pain. We can choose not to get sucked down. It's a simple concept but I realize it's not easy. Today, fortunately for me, it was easy.
It's largely up to you and the effort you put into your mindset. The struggles may be real, but there's always a silver lining. Choose your path, leverage your strengths, ask for help, be humble and vulnerable. None of us have that super S on our chest. We take life one step at a time.
There are no finish lines, but we can and should enjoy the milestones. Today was fun because I made it that way. We always have that option.
44 minutes ago
First YouTube video in awhile is up! How to calculate your starting calories and macros!
If you’re interested please give it a like and share! Link is in my bio
To Fight Another Day...You Must Survive.
Everyday is a new day... I am thankful for every breath I take.
#1stPhormAthleteSearch #1stPhorm#iam1stPhorm #LEGIONOFBOOM
PAPA BEAR ✞https://youtu.be/br-RbT9uKiw
Be kind. Be positive. Be a light. Because no matter who is watching, you must also remember to shine for yourself 🌞
Today I'm reminded how important it is to stay positive. Long story short, I've discovered quite a few "health issues" that are going to take a lot of time/effort/money to deal with. After a nice long cry on the phone with my mom (ya I still call my mom when I need something, you don't?!) and endless texts back and forth with Tanner all day while I'm probably bugging him at work... I'm reminded of the support group I have behind me. A lot is about to change in life and I have SO much to be thankful for, and sometimes it's really hard to remember that
So I have a challenge for you
Get a pen out right now and write down 3 things you're thankful for!!!!
Feel free to share as well ⬇️ the more positive vibes we can spread in this world, the BETTER
43 minutes ago
Follow these workouts to build up some spectacular Glutes
Your body needs food. Literally.
I hear so many women say they’re not eating this because they’re “trying to be good”. Whatever that means. “I can’t eat that, I’m on a diet.” In the same sentence they’re talking about how shitty they feel. “I’m so tired I can’t keep up with my kids.”
It freaking breaks my heart. So if you want to feel better, if you want to learn about food, please reach out! I’d love to help you!!
1 hour ago
Protein waffles 🧇 💪🏼
I could eat these literally everyday. I never run out of the @kodiakcakes mix in our pantry, it’s a staple!
Start with 1 cup of @kodiakcakes buttermilk flapjack mix. Add 1 cup of unsweetened almond milk and 1 egg. Mix up! At this point I like to add 1/2 cup of rolled oats for some healthy filling carbs but it isn’t required! Makes about 3 waffles- 1/2 cup of batter per waffle.
Next add whatever you want! Today I used chocolate chips, but I also like them plain, topped with fresh strawberries, bananas, and blueberries. But my FAV is the waffles dipped in my peanut butter yogurt dip saved in my highlights.
Super easy, super yummy. Tag me in your stories if you try it 💓 swipe for calories and macros! Cute sous chef not included 🥰
PSA‼️ when you’re scrolling social media and you see someone like myself, who may look like I have it all together, I’m here to assure you that I don’t!
A tiny example hit me on my way home. I was debating what I wanted for my free meal that I give myself 1-2 times a week, tonight! Meals I don’t worry about tracking.
yet, I am questioning, do I really need it? I’m going to look fat all week. I already look bad. My legs looks huge. Literally these thoughts are running through my head like a doe doe brain (🤪). I know I 100% developed this nasty mentality from my bodybuilding days.😡 no ones fault but my own! Live&move on!
Coming from someone like myself saying things like this sounds absolutely absurd. I know this! But I’m just being fucken honest. 🤷🏽♀️ Most days I am fine! Some days like today, it taunts me!
Here’s how I’ve been able to get over this. I still enjoy my meal, I do not binge (I use to until I got sick), and on a normal basis, I follow a flexible dieting approach so I’m not restricted to any foods. Oh and here’s the main KICKER; I GET RIGHT BACK ON MY ROUTINE TOMORROW!
I absolutely did not wake up lean & with muscles. Over a long period of time & consistency, I’ve gotten back up and put in the work day in and day out. You can too. Let me answer for you. YES👏🏼YOU👏🏼CAN!☺️
Ok that’s all I’ve got! I just wanted to share that you’re not alone! That’s why for the past 6 years, I have helped women find THEIR balance and THEIR happiness for long term sustainability and a lifestyle way of eating. ❤️ @hanahrae.transformations
1 hour ago
Want guns??? -
I read a quote once that said “if you’ve never thrown up from a set of bicep curls you aren’t working hard enough.” -
Looks like the wife @kflex21 was close😂🤢 -
Please come into 2020 realizing that those pink 5 lb dumbbells aren’t doing shit to “tone” your arms. -
Come on over to the real truth and let’s get some guns together. -