This is my check in! I also realized that I have Tripp’s for my phone, so I’ll figure out good angles at the gym and I’ll be able to see the difference along the way! Meal prep this week has been amazing. I pushed myself to make meal prep even though I was tired last night. I really wish I had someone to go to the gym with tho 😭 Any takers? 😂 #1stphormathletesearch#1stphorm#phormfamily#legionofboom
Changing it up!
I decided to add a little more to the background of where I shoot my YouTube videos. Here’s a look at where I am now. -
It’s so exciting to try to grow and improve everyday and my favorite part is the people you meet and reconnect with along the way!
This journey has been short thus far but I have reconnected and been able to help more people than I ever imagined and I’m pumped to see what’s next.
Keep grinding and don’t let anyone hold you back! Sending nothing but love your way!
Analyzing Greg Olsen's impact on the Seattle Seahawks
The Seattle Seahawks won the Greg Olsen sweepstakes. The Seahawks signed the 34-year-old tight end to a one-year, $7 million deal. Olsen was also in negotiations with the Buffalo Bills and Washington Redskins, but ultimately chose the team where he feels he can win big immediately.
It was the right choice.
Olsen and the Seahawks are a perfect match. Seattle suffered an abundance of injuries down the stretch of the season. They lost their top three running backs for the season in Chris Carson, Rashaad Penny, and C.J. Prosise. The biggest loss might have been tight end Will Dissly. He was coming on as one of Russell Wilson’s favorite targets until he tore his Achilles early in the season. This left Seattle without a trustworthy tight end.
They now have one in Olsen. This is a signing that will show its effects on and off the field for Seattle
IGNORE TAGS #SeattleSeahawks #SeahawksFaithfull#12sOfSeattle#LegionOfBoom#12s#explore#SeahawksEverywhere#LegionOfBoom#NFL#WhyNotYou #MakeThemNotice #SuperBowl48 #SuperBowl49#SuperBowl48Champs#gohawks
I am proud of many things in life but nothing beats being her dad. So proud of this little nugget on her 100m dash!!! “And though she be but little, she is fierce.”
5 minutes ago
Continuing to work on those goals. My workout felt really good today and I was able to increase some weights.
ROUND 1 (3 sets of 10 each)
⚡ Bi-cep Curls
⚡ Lateral raises
⚡ Front Raises
ROUND 2 (3 sets of 10 each)
⚡DB Row Right and Left
⚡ DB Tri-Cep Extension Right and Left
ROUND 3 (3x through)
⚡20 Lateral Bounds
⚡20 Mountain Climbers
⚡10 Squat Jumps
TABATA (3x through)
⚡ Sumo Squats
⚡ Lawnmower Row R
⚡ Lawnmower Row L
TABATA (3x through)
⚡ Pulsing Squat
⚡ Front Squat R
⚡ Front Squat L
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! 😄😘
26 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.
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 💯
“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 😆😬
Indeed I was definitely cooking! Went snowboarding for the first time yesterday and fell on my ass, face, neck, shoulders you name it. Needless to say I’m feelin it today lol.
Real Cold + my sweaty ass= STEAM!
I love when steam starts rolling off my head whether it be from working out outside or when I get too angry (just kidding) lol it feels good to put in work.
20 hours ago
I decided I would share my little 3 month transformation. Before we even dig into these pictures, I want to make sure I make a few things clear. I dove into fitness because I needed a huge change in the way I felt. My body and my outward appearance are not all that I have to offer. I changed my lifestyle because I needed to be HEALTHIER not FIT. .
Obviously, my shape has drastically changed but my weight has not. I’m sitting at 145lbs, which is the biggest I’ve ever been in my life but it’s my healthy weight. My body is thriving at this weight in so many ways.
Going back 3 months, I was not happy. My body was uncomfortable, my mindset was negative and I genuinely didn’t feel good as a whole. I found a program that was going to be challenging but not in a way that I would fail. Then, I added on supplements to fill in gaps (shout-out to @1stphorm ) The last step for me was meal prepping. Coming from an eating disorder mindset, when I restrict too much and workout too hard, I collapse. I never cut full food groups out, I managed how much I was consuming and then suddenly I stopped craving those addictive foods. .
Today, I feel amazing. Yes, this is my heaviest weight but damn it feels good. My body is running on healthy food constantly and my supplements are filling those gaps beautifully. I love my body for the first time in my life. I have a healthy relationship with food. I take days off when my body tells me to. My point of this post is to show you that you really can take control of any situation. You can do so many things, you just have to believe in yourself. I can’t wait to see where this journey takes me.
1 day ago
✨HEY THERE 👋✨
Just wanted to pop on here & introduce myself to some of my new followers. I thought I would share 10 things you might not know about me.
1. My fitness journey began 6 years ago. I joined a gym for the first time & quickly fell in love with the stress relief, endorphins & confidence it brought into my life.
2. I was a third grade teacher for 7 years, but as my passion for fitness grew so did my love for helping others find that same health & happiness along their journey.
3. After the birth of my second child, my hubby @jntate encouraged me to follow my dreams & become a personal trainer. ❤️ 4. We converted our third car garage into a gym thanks to @roguefitness & their amazing equipment. (Pics of our garage gym Reno are in my highlights)
5. I have been able to stay home for the past 2 years and take care of my children while helping others reach their goals 🙌 This is by far the most fulfilling time. They say if you love what you do you never work a day in your life. I love being a mommy & I love helping other people. Beyond Grateful!
6. I use all @1stphorm supplements. I quickly saw the benefits of using their supplements in my routine & I really valued the mission of the company to help others along their journey as it aligned with my own mission. 🤩
7. I used to chase adventure. I am scuba 🤿 certified, been skydiving 🪂 amongst many other things, but as my children get older I enjoy being apart of their adventures more than chasing my own 😉
8. I grew up in a faith filled home. God is the foundation of my life. I am so thankful for the blessings he has brought into my life, as well as the lessons he has taught me along the way.
9. I am divorced. It’s not something I speak of often. It was a very hard time in my life, but I grew & learned so much from it. Through every struggle in life there is opportunity for growth and change. Positivity is everything. It’s all about how you look at it. ☺️ 10. I am currently expecting my third child & I am excited for the challenge of coming back stronger than before 😜💪 Thank you for following along my journey. I hope to always use this platform as a way to inspire and encourage others ❤️
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
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
1 hour ago
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!💪
2 days ago
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!!
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
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?
1 day ago
For the longest time, I had no idea what I was doing.
All I knew, was I was supposed to have some form of protein after a workout.
I never knew the amount I should have daily or that there were even different types...hell, I didn't even know what macros were!
We all start somewhere, and that's ok.
I am so glad I now understand the importance of Post Workout Nutrition!
Adding in a Pure Dexanhydrous Glucose that replenishes energy stores and shuttles a Hydrolyzed Whey Protein Isolate that absorbs into my muscles rapidly, right after a training session has completely changed the game for me.
I am less sore, ready to get back into the gym the next day and have the best results from resistance and weight training that I have EVER had. Y'all see it! lol
I use @1stphorm Phormula-1 and Ignition and never skip these two products after a training session. My favorite is still Loop D Fruit!
Reach out with any questions! Happy Friday! 🤗🤍📸: @cjakubo#flozellsfitness#legionofboom#iam1stphorm#postworkout#protein#carbs#macros#nutrition
19 hours ago
Did someone say it’s National Margarita Day?! 🍹
Of course we had to go get a margarita.... or two 🤪
58 minutes ago
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
"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.
Yesterday I did a super light full body day & I was still half asleep until the end of it. I went to bed at 12:15 and woke up at 6 then drove 3 hours home. But i’m glad I worked out because ya girl ate way too much king cake last night🙃
Dumbbell curls: 4 x 20
Barbell curls: 4 x 10
Single arm Shoulder press: 4 x 10
Upright row: 4 x 10
Dumbbell squat: 4 x 10
Straight leg deadlift: 4 x 10
Tricep extension: 4 x 12
Tricep dip: 4 x 12
Bent over barbell row: 4 x 10
Bent over single arm row: 4 x 10
When it comes to supplements things are not so black and white.
If there are major differences in quality even when the FDA is involved in the inspection process of foods...how much more of a difference in quality do you think there are in supplement quality levels where there are no FDA inspection requirements?
Here is the answer... A YUGE difference. Like a lot. A lot a lot.
If you’re shopping for supplements to fill gaps based on finding what’s cheapest well you may be doing yourself a huge disservice.
1 hour ago
A 2 second transformation inspired by @michaela.tripputi. From veins popping and striated shoulders to soft. See how a good angle and lighting can change everything?
I want to show you that most of the people you follow on social media are showing you their highlight reel.
They’re just showing the best, not the real. They destroy people’s self worth and confidence. It’s usually to sell you some stupid s**t that’ll hurt you more than help.
Understand that, and you will be better equipped to recognize when you feel bad comparing yourself. Don’t compare yourself to their best.
As long as you’re doing what you can to make progress, that’s what counts. Don’t be discouraged by these weirdos showing their best just to sell you s**t. Much love. God bless.
I’ve struggled with body image my entire life. I constantly look at myself in mirrors I pass to check if my stomach is hanging, if my chest looks big, if my butt looks good. That’s ok because I recognize it and it’s something I’m working on. I can see through people’s highlight reels. I don’t compare to it. I compare MY today to MY yesterday and MY past.
16h16 hours ago
1 day ago
What if I told you that a clean desk is equivalent to the level of effectiveness as an educator?
I'd be ridiculously full of it.
Don't get me wrong, there's an argument for organization & I am pro organization.
Organization is essential for an army of tiny humans.
Reality looks alot like this.
Your desk is clear.
Your copies for the week are filed expertly in their given area.
(because who copies for just one day?)
Your curriculums are tucked carefully on your bookshelf.
Manipulative are stacked carefully in place.
All papers are graded and passed back.
Your lesson plans lay ready for action on your desk.
Cue the tiny humans.
You now have folders, parent notes, homework, drawings, newly pulled teeth, stale cookies that were saved from their birthdays, doctor's notes, and snacks being handed to you at what feels like 60mph, it's been 15 minutes.
Let's fast forward.
End of the day.
3 different subjects (if you group reading, writing, and phonics together), small groups, whole group activities, brain breaks, & snack later...
What does your visual look like?
In my case it's
a few big books on my desk or floor
What WERE my lesson plans buried under a mountain
The BLM that offer a glimpse into the learning process
Curriculum guides throughout the room
Remnants of centers spread out
White board covered in basically hieroglypgics
Throw in a few toys confiscated
My computer which is usually dying
Not exactly an equation for "clean"
If you know kids, you know no 2 kids are the same.
They don't look the same.
They don't act the same.
They don't LEARN the same.
So now enlarge that idea into a room of 20+
Growth, Excitement , Community, Confidence
Emotional , Social, Academic
So a clean desk?
Well, that falls by the wayside.
Not because the OCD Andi wouldn't enjoy it.
If the lessons are rigorous, application meaningful, participation high & activities engaging
Then I did my job.
So here's me, ironically sitting on my clean desk. After 1.5hrs of creating that ideal classroom I described above.& of course with no tiny humans
1 hour ago
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.
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 ❣️
11 minutes ago
“Every normal man must be tempted, at times, to spit upon his hands, hoist the black flag, and begin slitting throats”
- H.L. Menken
Always be the hardest worker in the room! #mytransphormationjourneycontinues
🦋G R O W those W I N G S, and FLYYY🦋
SUPERSET X 4
1️⃣lat pull downs->plate curls
2️⃣4 X cable pull downs
3️⃣4 X close grip seated rows
SUPERSET X 3
4️⃣8 hammer curls->8 bicep curls
5️⃣3 X 12 weighted back extension
10 minutes ago
Shot and a short clip of some high to low cable flys to work that lower chest. Just a tiny percentage of the 500+ reps in my chest and back regiment yesterday!! Easily one of my best feeling workouts in a couple weeks! Back at it again this morning, Sunday Funday!! #gym#gymrats#gymjunkie#fitness#fitnessmodel#fitnessmotivation#gymmotivation#wedothework#goldsgym#mofitsporation#bethe1#gymlife#gymselfie#duespaid#fitlife#fitnessfreaks#fitnessjourney#fitnesslife#fitnessgoals#fitnessbody#gymaesthetics#gymfreak#gymlover#ngnutrasupps#wearenextgen#alphalete#iam1stphorm#1stphorm#legionofboom#1stphormathletesearch
30 minutes ago
IF YOU DON'T MEASURE IT, YOU CAN'T MANAGE IT.
I have been using the MyTransPhormationStartsToday app for almost a year and it has been amazing.
From workouts, diet plans, accountability with my advisor and more, it has helped me see gains I've never seen before.
March (and summer), are right around the corner, and we (at least I), want look and feel my beat around the pool.
In honor of 1stPhorm giving away a 30 day free trial on the premium app, we are doing a challenge for the month of March!
1. MOST TRANSPHORMED- $100 1stPhorm gift card.
2. 2nd place- (1) container of Level-1 protein.
HOW TO ENTER:
1. Click the link in my bio
2. Download the app and start your 30-day free trial
3. Use my IG handle when it asks who refers you (this will set me as you initial advisor so I can monitor the challenge.)
4. Upload your initial photos by 2359 MST March 1st
4. Tell a friend.
Let's get ready for summer and healthier for life!
3 minutes ago
may 2019——> february 2020 🌟 over the past year a little less i have really put my fitness into my main focus as i realized it’s something i want to do as a career and continue to inspire others. my current workout split has changed since the picture on the left as now i’m going 6 days a week to the gym and doing 3 upper body days, 2 leg days and 1 full body/cardio day. also since the picture on the left i do track macros and i have focused on eating a lot more whole nutrient dense meals and making sure i’m eating at least 1g/per lb of protein per day! I’ve loving my physique right now and at this current moment my main goal is to maintain and continue to grow my knowledge about nutrition🤩
I have been pretty M.I.A. recently. I hurt my back squatting 155 and it has been very frustrating because I have had a helluva time perfecting my squat technique and increasing the weight. •
However, after straining my back muscle and getting X-rays, I was told I have a Pars defect from a previous spinal stress fracture in my teen years. •
This may not sound like great news, but finally I have answers and it’s not all in my head. I have my first PT visit on Tuesday and I am so stoked to begin rehabbing and doing what I need to do to get better. •
I was told that if I continue weight lifting, I can do squats, but my technique has to be perfect and I really need to work on strengthening my hip girdle and lower back. A few more weeks and I should be healed enough to start training again! •
#iam1stphorm #1stphorm #legionofboom #wedothework#1stphormathletesearch#bethe1#duespaid
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!