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When I first got this notebook at summer smash I thought it was one of the coolest things I’ve ever gotten. But I had the dilemma of what to use it for. I really had no use for a notebook that I could think of. Well six months later if finally figured it out!! Time to re-listen to The MFCEO Project and this time I’m taking notes.. physical ones. #Phamily #NeverSettle #MyTransPHORMation #WeightLoss #MuscleBuilding #Transformation #MyTransformation #Supplements #Nutrition #Fitness #FitnessJourney #fitpham #MyTranPHORMationStartsToday #1stphorm
#legionofboom #teamgibby #gibbygang #dowork #iam1stphorm #instafitness #s2faction #xistfitness #xistfit #100to0
When I first got this notebook at summer smash I thought it was one of the coolest things I’ve ever gotten. But I had the dilemma of what to use it for. I really had no use for a notebook that I could think of. Well six months later if finally figured it out!! Time to re-listen to The MFCEO Project and this time I’m taking notes.. physical ones. #Phamily  #NeverSettle  #MyTransPHORMation  #WeightLoss  #MuscleBuilding  #Transformation  #MyTransformation  #Supplements  #Nutrition  #Fitness  #FitnessJourney  #fitpham  #MyTranPHORMationStartsToday  #1stphorm  #legionofboom  #teamgibby  #gibbygang  #dowork  #iam1stphorm  #instafitness  #s2faction  #xistfitness  #xistfit  #100to0 
Check out that Time Under Tension!  My biceps used to be the hardest for me to fatigue, but now I know that slow and steady wins the race. Always try slowing down your reps every once in a while for the burn that hurts so good! 🔥
Current Bicep Situation:
Underdeveloped and storing a lot of fat. But not for long 😉
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#bulking #fitnessmotivation #fitness #fitnessgoals #fitfam #fitlife #fitgirls#fitpham #girlygains #peachseason #bodybuilding #gains #gymshark #gymsharkwomen #legday #pump #girlswholift #girlswhosquat #iifym #ifbb #ifbbbikini #peachsquad #gluteworkout #womenaesthetics
#womenworkoutvideos #gymgirlvids
Check out that Time Under Tension! My biceps used to be the hardest for me to fatigue, but now I know that slow and steady wins the race. Always try slowing down your reps every once in a while for the burn that hurts so good! 🔥 Current Bicep Situation: Underdeveloped and storing a lot of fat. But not for long 😉 . . . . . . #bulking  #fitnessmotivation  #fitness  #fitnessgoals  #fitfam  #fitlife  #fitgirls #fitpham  #girlygains  #peachseason  #bodybuilding  #gains  #gymshark  #gymsharkwomen  #legday  #pump  #girlswholift  #girlswhosquat  #iifym  #ifbb  #ifbbbikini  #peachsquad  #gluteworkout  #womenaesthetics  #womenworkoutvideos  #gymgirlvids 
Was nice to be in the heart of the city without working a 16 hour shift! 😎😎
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Spent #TomahawkTuesday walking around the city with my #TomahawkTwins @tomahawkandrew & @tomahawkryan! (And even the little sis @caitlin.shapiro !😁)
Don’t forget to get yourselves some shades and use my code “BigFrankk13” to save some cash! 😎
Also got to visit and make new friends at @wolaco ’s store front! Awesome owners and an awesome brand & I’m excited for the future with them!
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📸: @tomahawkryan (Obviously, who else would be taking such dope photos of me?! 😎😂)
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#CopLife #NYPD #ThinBlueLine #FitCops #BlueLineBeasts #BackTheBlue #Leos #LeoAthletes #LeoFit #ThickBlueLine #FitBlueLine #PoliceFitness #PoliceFitnessNutrition #1stPhorm #Iam1stPhorm #1stPhormAthlete #1stPhormAthleteSearch #BeThe1 #WeDoTheWork #DuesPaid #FitPham #LegionOfBoom #TomahawkShades #TomahawkTuesday @TomahawkShades @BlueLineFlex @1stphorm @nodonutshere @officerashleysmith @aaronsummers @kev_ot227 @BlueLineBeasts @iamleolete @pointblankenterprise @bluelinefit @bluelivescollection @glockinc @thick_blueline @thinbluelinesfinest @thinblueisland @thin_blue_line_athletics
Was nice to be in the heart of the city without working a 16 hour shift! 😎😎 ______________________________________________________________ Spent #TomahawkTuesday  walking around the city with my #TomahawkTwins  @tomahawkandrew & @tomahawkryan! (And even the little sis @caitlin.shapiro !😁) Don’t forget to get yourselves some shades and use my code “BigFrankk13” to save some cash! 😎 Also got to visit and make new friends at @wolaco ’s store front! Awesome owners and an awesome brand & I’m excited for the future with them! ______________________________________________________________ 📸: @tomahawkryan (Obviously, who else would be taking such dope photos of me?! 😎😂) ______________________________________________________________ #CopLife  #NYPD  #ThinBlueLine  #FitCops  #BlueLineBeasts  #BackTheBlue  #Leos  #LeoAthletes  #LeoFit  #ThickBlueLine  #FitBlueLine  #PoliceFitness  #PoliceFitnessNutrition  #1stPhorm  #Iam1stPhorm  #1stPhormAthlete  #1stPhormAthleteSearch  #BeThe1  #WeDoTheWork  #DuesPaid  #FitPham  #LegionOfBoom  #TomahawkShades  #TomahawkTuesday  @TomahawkShades @BlueLineFlex @1stphorm @nodonutshere @officerashleysmith @aaronsummers @kev_ot227 @BlueLineBeasts @iamleolete @pointblankenterprise @bluelinefit @bluelivescollection @glockinc @thick_blueline @thinbluelinesfinest @thinblueisland @thin_blue_line_athletics
Tricep Tuesday?? 💪🏼💪🏼
Chest/tris
1. Smith machine bench press 10,8,8,6 (increase weight as you decrease reps
2. Dropset DB flies 12 reps then 15repsx3 
3. Single arm chest press machine 12x3 each arm 
4. Single arm lying down tricep extension 12x3 each arm
5. Bent over single arm tricep extension 15x3 each arm
6. Dropset cable tricep extensions 10 reps then 12 reps x3 
7. Cable overhead tricep extension 10x3 
Finisher: 10 tricep dips ➡️ incline plyo push-ups to failure •
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#fitness #gymshark #gymsharkwomen #getfit #fitpham #1stPhorm #IAm1stPhorm #LegionofBoom #duespaid #hardwork #legionnaire #strongbody #fitness #workinonmyfitness #fitnessinspiration #fitspo #strongisbeautiful #wedowork #bethe1  #fitnessmodel #model #consistencyiskey #gimmeprotein #fitgoals #motivation #workhard #womenwholift #110percent #islandlife #vetstudent
Tricep Tuesday?? 💪🏼💪🏼 Chest/tris 1. Smith machine bench press 10,8,8,6 (increase weight as you decrease reps 2. Dropset DB flies 12 reps then 15repsx3 3. Single arm chest press machine 12x3 each arm 4. Single arm lying down tricep extension 12x3 each arm 5. Bent over single arm tricep extension 15x3 each arm 6. Dropset cable tricep extensions 10 reps then 12 reps x3 7. Cable overhead tricep extension 10x3 Finisher: 10 tricep dips ➡️ incline plyo push-ups to failure • • • #fitness  #gymshark  #gymsharkwomen  #getfit  #fitpham  #1stPhorm  #IAm1stPhorm  #LegionofBoom  #duespaid  #hardwork  #legionnaire  #strongbody  #fitness  #workinonmyfitness  #fitnessinspiration  #fitspo  #strongisbeautiful  #wedowork  #bethe1  #fitnessmodel  #model  #consistencyiskey  #gimmeprotein  #fitgoals  #motivation  #workhard  #womenwholift  #110percent  #islandlife  #vetstudent 
What’s your excuse? 📸@runningfervor
What’s your excuse? 📸@runningfervor
Braved the 19 degree cold this morning and still got a workout in this morning.
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You really don’t appreciate the value of pre-workout nutrition in til you’ve gone without any.
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I usually workout at 5am and I don’t wake up early enough to get a could meal in and and give it time to digest and give me fuel for my workouts.
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And that’s where Phormula-1 and Ignition come in clutch❗️
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With these fast digesting protein and carb supplements I am able to throw these in with my preworkout supplement (right now Project-1) and down them on my way to the gym, giving me ample fuel and nutrients for my early workouts.
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This morning, unfortunately I was out of both so I went to workout with an empty stomach and let me tell you, I could really tell the difference. After only half my workout I was gassed, not able to lift what I wanted to. Even though my mind said I could my body didn’t have the proper fuel to perform properly. I still have it my all though!
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I am sharing this to show that if you don’t think eating anything before your workout is important it is VITAL for you to be able to perform at your best!
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Incline bench 4x8-10
Flat DB fly 4x8-10  superset with chest press machine 4x10 each arm then 10 both.
Flat DB press 4x8-10 with calf raises 4x20
Then 2 min 20 sec plank.
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#phormula1 #ignition #propernutrition #preworkoutfuel
Braved the 19 degree cold this morning and still got a workout in this morning. • You really don’t appreciate the value of pre-workout nutrition in til you’ve gone without any. • I usually workout at 5am and I don’t wake up early enough to get a could meal in and and give it time to digest and give me fuel for my workouts. • And that’s where Phormula-1 and Ignition come in clutch❗️ • With these fast digesting protein and carb supplements I am able to throw these in with my preworkout supplement (right now Project-1) and down them on my way to the gym, giving me ample fuel and nutrients for my early workouts. • This morning, unfortunately I was out of both so I went to workout with an empty stomach and let me tell you, I could really tell the difference. After only half my workout I was gassed, not able to lift what I wanted to. Even though my mind said I could my body didn’t have the proper fuel to perform properly. I still have it my all though! • I am sharing this to show that if you don’t think eating anything before your workout is important it is VITAL for you to be able to perform at your best! • Incline bench 4x8-10 Flat DB fly 4x8-10 superset with chest press machine 4x10 each arm then 10 both. Flat DB press 4x8-10 with calf raises 4x20 Then 2 min 20 sec plank. —— #phormula1  #ignition  #propernutrition  #preworkoutfuel 
Dumbbell only hamstring and glute focused exercises!!! You don’t need a lot of equipment/machines in order to get a good pump - NO EXCUSES 2018 👍🏼👊🏼.
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• SUPERSET: Romanian deadlift (RDL) and stiff legged deadlift (SLDL) - 3x10 each. They look almost the same but there are a few key differences. RDLs recruit more hip extension, knees are in a fixed bent position and you sit further back. With SLDLs, legs are only slightly hinged with minimal bend at the knees making it a more hamstring intensive lift.
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• Stationary lunges: 3x12 - have a wider stance to make it a hamstring/glute focused movement instead of quads
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• Single leg deadlifts: 4x12 - these hurt SO GOOD. Hold a dumbbell in one hand, keep the standing leg slightly bent and extend the free leg behind you. Lower yourself until you are parallel to the ground🔥🔥🔥
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Song: What’s It Gonna Be - Beyoncé (Verzache remix) #fitpham
Dumbbell only hamstring and glute focused exercises!!! You don’t need a lot of equipment/machines in order to get a good pump - NO EXCUSES 2018 👍🏼👊🏼. _____________________ • SUPERSET: Romanian deadlift (RDL) and stiff legged deadlift (SLDL) - 3x10 each. They look almost the same but there are a few key differences. RDLs recruit more hip extension, knees are in a fixed bent position and you sit further back. With SLDLs, legs are only slightly hinged with minimal bend at the knees making it a more hamstring intensive lift. _____________________ • Stationary lunges: 3x12 - have a wider stance to make it a hamstring/glute focused movement instead of quads _____________________ • Single leg deadlifts: 4x12 - these hurt SO GOOD. Hold a dumbbell in one hand, keep the standing leg slightly bent and extend the free leg behind you. Lower yourself until you are parallel to the ground🔥🔥🔥 _____________________ Song: What’s It Gonna Be - Beyoncé (Verzache remix) #fitpham 
Meal Prep Monday complete! 👌
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It took about 3.5 hours from start to finish. That may seem like a lot but it saves time in the end and is so worth it! .
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Prep once. Eat healthy all week! .
Today's prep resulted in:
-peanut butter granola
-hard boiled eggs
-turkey burgers
-ground turkey "sloppy joes"
-sage breakfast sausage
-tomato basil sausage
-steamed broccoli
-sweet potatoes
-roasted bell peppers and mushrooms
-and more!
Meal Prep Monday complete! 👌 . . It took about 3.5 hours from start to finish. That may seem like a lot but it saves time in the end and is so worth it! . . Prep once. Eat healthy all week! . Today's prep resulted in: -peanut butter granola -hard boiled eggs -turkey burgers -ground turkey "sloppy joes" -sage breakfast sausage -tomato basil sausage -steamed broccoli -sweet potatoes -roasted bell peppers and mushrooms -and more!
#duespaid  late in the day for me this super Sunday. I chose to sleep😴 in than get my workout in during my kiddos nap time. I now like using bands in my training especially now that I #amandalatona #bootyqueen Bands. I mix them with my weight training. I seriously need all of the help that I can get in the Booty Department for competing. 👙

After every workout I immediately drink my #1stphorm post workout stack with a tsp of creatine. During a workout I lose glycogens in order to restore them I use Ignition. Than add 1-Phormula-1 to help me with muscle soreness and for a faster recovery. 💪About 30 minutes after my post workout stack I have a meal. I've been a little out of my training zone due to injury and feel like I've lost some muscle because of it😔. Now now that I'm into the game for #gains again I need to put the very best foods and #supplements that I can for my body. What do you drink, eat, or take after your workouts? #iam1stphorm #legionofboom ##100to0 #nevergiveup #neversettle #Fitfam #fitpham #fitmusclemom #fitmommy #oxygenexhale #oxygenmagazine #homegym #homeworkout #fitmom #momwhotrain #momswithmuscle #Chickswholift #goals
#duespaid  late in the day for me this super Sunday. I chose to sleep😴 in than get my workout in during my kiddos nap time. I now like using bands in my training especially now that I #amandalatona  #bootyqueen  Bands. I mix them with my weight training. I seriously need all of the help that I can get in the Booty Department for competing. 👙 After every workout I immediately drink my #1stphorm  post workout stack with a tsp of creatine. During a workout I lose glycogens in order to restore them I use Ignition. Than add 1-Phormula-1 to help me with muscle soreness and for a faster recovery. 💪About 30 minutes after my post workout stack I have a meal. I've been a little out of my training zone due to injury and feel like I've lost some muscle because of it😔. Now now that I'm into the game for #gains  again I need to put the very best foods and #supplements  that I can for my body. What do you drink, eat, or take after your workouts? #iam1stphorm  #legionofboom  ##100to0  #nevergiveup  #neversettle  #Fitfam  #fitpham  #fitmusclemom  #fitmommy  #oxygenexhale  #oxygenmagazine  #homegym  #homeworkout  #fitmom  #momwhotrain  #momswithmuscle  #Chickswholift  #goals 
7 weeks of consistency.
7 weeks of consistency.
First day of classes here at zee vet school and apparently everyone had the same idea to get up for a 5am workout. I trained legs this morning and it was fyaaa 🔥
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Glute activation circuit 
1. Narrow stance squat on smith machine 10x3
2. Backward lunges on smith machine 10x3 each leg
3. Superset x3
- leg press x10
-single leg press x10 each leg 
4. Standing cable hip abduction 
5. BB squat ➡️ curtsy lunge ➡️ squat 5x3 each leg 🔥
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#fitness #gymshark #gymsharkwomen #getfit #fitpham #1stPhorm #IAm1stPhorm #LegionofBoom #duespaid #hardwork #legionnaire #strongbody #fitness #workinonmyfitness #fitnessinspiration #fitspo #strongisbeautiful #wedowork #bethe1  #fitnessmodel #model #consistencyiskey #gimmeprotein #fitgoals #motivation #workhard #womenwholift #110percent #islandlife
First day of classes here at zee vet school and apparently everyone had the same idea to get up for a 5am workout. I trained legs this morning and it was fyaaa 🔥 🔥 Glute activation circuit 1. Narrow stance squat on smith machine 10x3 2. Backward lunges on smith machine 10x3 each leg 3. Superset x3 - leg press x10 -single leg press x10 each leg 4. Standing cable hip abduction 5. BB squat ➡️ curtsy lunge ➡️ squat 5x3 each leg 🔥 🔥 🔥 #fitness  #gymshark  #gymsharkwomen  #getfit  #fitpham  #1stPhorm  #IAm1stPhorm  #LegionofBoom  #duespaid  #hardwork  #legionnaire  #strongbody  #fitness  #workinonmyfitness  #fitnessinspiration  #fitspo  #strongisbeautiful  #wedowork  #bethe1  #fitnessmodel  #model  #consistencyiskey  #gimmeprotein  #fitgoals  #motivation  #workhard  #womenwholift  #110percent  #islandlife 
MONDAY with M of Motivation. 
To start the week with the right foot.
Here there are my 7 MUST for Today:
1.🌈 First thing when you wake up is : think 7 things you are grateful for. Example: Thank you for this new day, Thank you because I Have a Job, ...
2. 🌈Go to the gym before your work starts. if you can not go before; do it after your shift. But never miss a Monday!
3.🌈Eat a generous and healthy breakfast. (protein, carbs and quality fat)
4. 🌈Wear your favorite color clothes today. 
5. 🌈Give a genuine compliment to somebody at work or in the street. 
6. 🌈Listen your favorite music in the radio while you drive to work or going back home.
7. 🌈Say to your significant other how much you love or care about her/him. you can either send her/him a text, call or email. 🇲🇽🇲🇽🇲🇽🇲🇽SP
LUNES con L de LOGROS
Para comenzar la semana con el pie derecho.
aquí están los 7 MUST para hoy:
1. 🌈Lo primero que debes hacer cuando te despiertas es: piensa en 7 cosas por las que estás agradecido.
2. 🌈Ejercítate antes de que comience tu trabajo. si no puedes ir antes; hazlo después de tu trabajo. ¡pero nunca te pierdas un lunes!
3. 🌈Come un desayuno generoso y saludable. (proteína, carbohidratos y grasa de calidad)
4. 🌈Usa tu color favorito en tu ropa de hoy.
5. 🌈Dale un cumplido genuino a alguien en el trabajo o en la calle.
6. 🌈Escuche tu música favorita en la radio mientras conduces al trabajo o cuando vuelves a casa.
7. 🌈Dile a tu pareja lo mucho que la amas o te preocupas por él / ella. puedes enviarle un mensaje de texto, llamar o enviar un correo electrónico. #aware #awareandfitlifestyle #conciencia #concienciaactiva #vidasaludable #vidasaludableaconciencia #pensamiento #mentalidad #mindset #smiles #sonreir #fitjourney #fitfam #fitpham #1stphorm #believer #crear #wellness #health #fit #awareandfitclub
MONDAY with M of Motivation. To start the week with the right foot. Here there are my 7 MUST for Today: 1.🌈 First thing when you wake up is : think 7 things you are grateful for. Example: Thank you for this new day, Thank you because I Have a Job, ... 2. 🌈Go to the gym before your work starts. if you can not go before; do it after your shift. But never miss a Monday! 3.🌈Eat a generous and healthy breakfast. (protein, carbs and quality fat) 4. 🌈Wear your favorite color clothes today. 5. 🌈Give a genuine compliment to somebody at work or in the street. 6. 🌈Listen your favorite music in the radio while you drive to work or going back home. 7. 🌈Say to your significant other how much you love or care about her/him. you can either send her/him a text, call or email. 🇲🇽🇲🇽🇲🇽🇲🇽SP LUNES con L de LOGROS Para comenzar la semana con el pie derecho. aquí están los 7 MUST para hoy: 1. 🌈Lo primero que debes hacer cuando te despiertas es: piensa en 7 cosas por las que estás agradecido. 2. 🌈Ejercítate antes de que comience tu trabajo. si no puedes ir antes; hazlo después de tu trabajo. ¡pero nunca te pierdas un lunes! 3. 🌈Come un desayuno generoso y saludable. (proteína, carbohidratos y grasa de calidad) 4. 🌈Usa tu color favorito en tu ropa de hoy. 5. 🌈Dale un cumplido genuino a alguien en el trabajo o en la calle. 6. 🌈Escuche tu música favorita en la radio mientras conduces al trabajo o cuando vuelves a casa. 7. 🌈Dile a tu pareja lo mucho que la amas o te preocupas por él / ella. puedes enviarle un mensaje de texto, llamar o enviar un correo electrónico. #aware  #awareandfitlifestyle  #conciencia  #concienciaactiva  #vidasaludable  #vidasaludableaconciencia  #pensamiento  #mentalidad  #mindset  #smiles  #sonreir  #fitjourney  #fitfam  #fitpham  #1stphorm  #believer  #crear  #wellness  #health  #fit  #awareandfitclub 
Look good feel good. Dress well test well, right? Always love rocking my @gymshark and @converse on leg days. Definitely confidence boosters.
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#bulking #fitnessmotivation #fitness #fitnessgoals #fitfam #fitlife #fitgirls#fitpham #girlygains #peachseason #bodybuilding #gains #gymshark #gymsharkwomen #legday #pump #girlswholift #girlswhosquat #iifym #ifbb #ifbbbikini #peachsquad #gluteday #glutesandhammies #gluteworkout #womenaesthetics
Look good feel good. Dress well test well, right? Always love rocking my @gymshark and @converse on leg days. Definitely confidence boosters. . . . . . #bulking  #fitnessmotivation  #fitness  #fitnessgoals  #fitfam  #fitlife  #fitgirls #fitpham  #girlygains  #peachseason  #bodybuilding  #gains  #gymshark  #gymsharkwomen  #legday  #pump  #girlswholift  #girlswhosquat  #iifym  #ifbb  #ifbbbikini  #peachsquad  #gluteday  #glutesandhammies  #gluteworkout  #womenaesthetics 
No sweat no beauty, no squats no booty 🏋🏼‍♀️
No sweat no beauty, no squats no booty 🏋🏼‍♀️
It's time for another day to vote for The America's Fittest Couple!! You all got us into the Top 20, THANK YOU THANK YOU THANK YOU 😘 Now it's the last round of voting  today and tomorrow to see which couple will win a trip to Hawaii 🏝 as well as the gift of working out with our Challenge Coaches The Powell's. They are the ultimate power couple 💪 in Transforming People's lives. We would appreciate your continued votes and shares. Your incredible support means the world to Eddie and I. You can vote 5 times. The link is on my profile 💖 #AFCC2 #oxygenexhale #oxygenmagazine #Fitfam #fitpham #happymommy #happymarriage #policemuscle #policedaddy #bluelivescollection #nevergiveup #neversettle #howbaddoyouwantit #determination #GOALS #fitmama
It's time for another day to vote for The America's Fittest Couple!! You all got us into the Top 20, THANK YOU THANK YOU THANK YOU 😘 Now it's the last round of voting today and tomorrow to see which couple will win a trip to Hawaii 🏝 as well as the gift of working out with our Challenge Coaches The Powell's. They are the ultimate power couple 💪 in Transforming People's lives. We would appreciate your continued votes and shares. Your incredible support means the world to Eddie and I. You can vote 5 times. The link is on my profile 💖 #AFCC2  #oxygenexhale  #oxygenmagazine  #Fitfam  #fitpham  #happymommy  #happymarriage  #policemuscle  #policedaddy  #bluelivescollection  #nevergiveup  #neversettle  #howbaddoyouwantit  #determination  #GOALS  #fitmama 
Check out that bar path though. Lighter weight is great for perfecting your lift. Never sacrifice form for weight.
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#bulking #fitnessmotivation #fitness #fitnessgoals #fitfam #fitlife #fitgirls#fitpham #girlygains #peachseason #bodybuilding #gains #gymshark #gymsharkwomen #legday #pump #girlswholift #girlswhosquat #iifym #ifbb #ifbbbikini #peachsquad #gluteday #glutesandhammies #gluteworkout #womenaesthetics
#womenworkoutvideos
@effectfitness Got The Greeks ALL THE WAY TOGETHER! BOMB WORKOUT!! #CheckThemOut 💪🏽💦🔥 #EffectFitness #FitKs #FitPham #ChooseHealth #BootCamp #Fitness
Mmm...now, if only I had some mushrooms ♡
Another reason to love Saturday mornings!
#shred2018 #accountability 
@hussienjabaifitness @ahmedjabaifit 
#1sphorm #jabaiperformance  #mytransphormationstartstoday #girlswholift #fitpham #powerlifting #squats #gnc #fitness #beastmode #alphaasfuck #swole #momswholift #teacher #leadbyexample
Just wanted to sleep in this morning , but I could hear the draw of the gym calling my name . I had an unscheduled rest day yesterday as I was very tired and sore but mostly lazy so gotta go crush it now ! #Cardio #Fitness #FitnessMotivation #FitPham #Gym #Gymlife #Determined #FatToFit #FatGuyToFitGuy #Inspiration #ObeseToBeast #Progress #Workout #WorkoutMotivation #WeightlossJourney #Weightlifting #PhD #TeamFatBoyShrink #Fitbit #MyFoodDiary #BodySpace #BodybuildingCom #HealthyChoices #IWill #ICan #NoExcuses #Workforchange
Just wanted to sleep in this morning , but I could hear the draw of the gym calling my name . I had an unscheduled rest day yesterday as I was very tired and sore but mostly lazy so gotta go crush it now ! #Cardio  #Fitness  #FitnessMotivation  #FitPham  #Gym  #Gymlife  #Determined  #FatToFit  #FatGuyToFitGuy  #Inspiration  #ObeseToBeast  #Progress  #Workout  #WorkoutMotivation  #WeightlossJourney  #Weightlifting  #PhD  #TeamFatBoyShrink  #Fitbit  #MyFoodDiary  #BodySpace  #BodybuildingCom  #HealthyChoices  #IWill  #ICan  #NoExcuses  #Workforchange 
I spy with my little eye . . . GROWTH !🍑🍑 Always remember that squats, deadlifts and hip thrusts do in fact GROW the glutes! Other booty exercises (kickbacks, abduction, fire hydrants) SHAPE the glutes!  Both are vital 💪
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#bulking #fitnessmotivation #fitness #fitnessgoals #fitfam #fitlife #fitgirls#fitpham #girlygains #peachseason #bodybuilding #gains #gymshark #gymsharkwomen #legday #pump #girlswholift #girlswhosquat #iifym #ifbb #ifbbbikini #peachsquad #gluteday #glutesandhammies #gluteworkout #fit #fitchicks #womenaesthetics
I spy with my little eye . . . GROWTH !🍑🍑 Always remember that squats, deadlifts and hip thrusts do in fact GROW the glutes! Other booty exercises (kickbacks, abduction, fire hydrants) SHAPE the glutes! Both are vital 💪 . . . . . #bulking  #fitnessmotivation  #fitness  #fitnessgoals  #fitfam  #fitlife  #fitgirls #fitpham  #girlygains  #peachseason  #bodybuilding  #gains  #gymshark  #gymsharkwomen  #legday  #pump  #girlswholift  #girlswhosquat  #iifym  #ifbb  #ifbbbikini  #peachsquad  #gluteday  #glutesandhammies  #gluteworkout  #fit  #fitchicks  #womenaesthetics 
When @creightonbaird is the real MVP and gets all your best angles 😂😂 Had so much fun filming today! Stay tuned friends 💪🏼👌🏼 #Fitness #FitPham #InstaFit #InstaGood #Filming #Video #Marketing #WeightLoss #Healthy #LifeStyle #Life #Happiness #Girl #InstaGood #Mom #Mma #Fighter #FitMom #Keto #Life #Love
Post-workout Phormula-1 + Ignition + Opti-Greens 💙 
Back and Biceps!
Warmup set: machine rows x10
1. Machine rows 12x3
2. Superset x3
- DB rows x10
- bent over lateral raises x15
3. Straight arm cable pulldowns 12x3
4. Superset x3
-incline reverse flies palms down x12
-incline reverse flies palms up x12 
5. Incline DB curls 10x3
6. EZ bar curls 10,10,8,6 increasing weight as you decrease reps 
7. Superset: x3
- cable single lateral curls 10-12 each arm
- cable single arm lat pulldown 10-12 each arm •
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#fitness #gymshark #gymsharkwomen #getfit #fitpham #1stPhorm #IAm1stPhorm #LegionofBoom #duespaid #hardwork #legionnaire #strongbody #fitness #workinonmyfitness #fitnessinspiration #fitspo #strongisbeautiful #wedowork #bethe1  #fitnessmodel #model #consistencyiskey #gimmeprotein #fitgoals #motivation #workhard #womenwholift #110percent #islandlife
Post-workout Phormula-1 + Ignition + Opti-Greens 💙 Back and Biceps! Warmup set: machine rows x10 1. Machine rows 12x3 2. Superset x3 - DB rows x10 - bent over lateral raises x15 3. Straight arm cable pulldowns 12x3 4. Superset x3 -incline reverse flies palms down x12 -incline reverse flies palms up x12 5. Incline DB curls 10x3 6. EZ bar curls 10,10,8,6 increasing weight as you decrease reps 7. Superset: x3 - cable single lateral curls 10-12 each arm - cable single arm lat pulldown 10-12 each arm • • • #fitness  #gymshark  #gymsharkwomen  #getfit  #fitpham  #1stPhorm  #IAm1stPhorm  #LegionofBoom  #duespaid  #hardwork  #legionnaire  #strongbody  #fitness  #workinonmyfitness  #fitnessinspiration  #fitspo  #strongisbeautiful  #wedowork  #bethe1  #fitnessmodel  #model  #consistencyiskey  #gimmeprotein  #fitgoals  #motivation  #workhard  #womenwholift  #110percent  #islandlife 
📸 @tania_holodiuk
📸 @tania_holodiuk
Two years later and I finally fixed that horrible tan line 😂. Real talk, this transformation has taken a long time, a lot of discipline and determination. I have always struggled with loving what I see in the mirror and attempted to take unhealthy/ineffective shortcuts to lose weight (eg: excessive cardio, starving myself, using a waist trainer, taking skinny me tea) 🙅🏻. And I can truly say that there is NO SHORTCUT when it comes to your health and achieving + maintaining your goal physique. Nothing good comes without patience so remain consistent with training and nutrition and results will come in time!!! ☺️💕 #fitpham
Two years later and I finally fixed that horrible tan line 😂. Real talk, this transformation has taken a long time, a lot of discipline and determination. I have always struggled with loving what I see in the mirror and attempted to take unhealthy/ineffective shortcuts to lose weight (eg: excessive cardio, starving myself, using a waist trainer, taking skinny me tea) 🙅🏻. And I can truly say that there is NO SHORTCUT when it comes to your health and achieving + maintaining your goal physique. Nothing good comes without patience so remain consistent with training and nutrition and results will come in time!!! ☺️💕 #fitpham 
What do females do in the locker room at the gym ? We take selfies 😌 #DontHate #SelfiesOnSelfies #NeverSettle #NextLevelShit #FitPham #GirlsWhoLift #GirlsWithMuscle #GirlsWithTattoos
Another good workout brought to you by your homie!!! Y’all listen to this! Let me help u let’s get fit all 2018!! #1stphorm #legionofboom #neversettle #mytransphormationstartstoday #phamily #iam1stphorm #getfit #gymhead #fitpham #gainztrain #getfitordietrying #gymflow #beastmode #phormbuilt #duespaid
🔥 Pit Shark and determination🔥
Resident badass: @joey_hackett
🔥 Pit Shark and determination🔥 Resident badass: @joey_hackett
It's Day 3 in Grenada and my Roomie and I finally made it to the gym! It's completely different from what I'm used to. There wasn't a whole lot of AC and the equipment was older but it had everything that I needed! I totally forgot to bring my phone there with me so you're welcome for the crappy pic haha. We trained legs and glutes today also because hello it's hump day. 🐪 Being in a foreign place isn't an excuse to not get out and go to the gym!! 🐪
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1. Squats: 15,12,10,8,to failure (increase weight as you decrease reps. Squeeze glutes at the top) 
2. Bulgarian split squats: 12x3
3. Incline leg press w/RB: 10-12x3 
4. Superset: x3
-DB step ups 12 each leg then 15 body weight each leg - incline glute bridges w/RB x12 •
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#fitness #gymshark #gymsharkwomen #getfit #fitpham #1stPhorm #IAm1stPhorm #LegionofBoom #duespaid #hardwork #legionnaire #strongbody #fitness #workinonmyfitness #fitnessinspiration #fitspo #strongisbeautiful #wedowork #bethe1 #fitnessmodel #model #consistencyiskey #gimmeprotein #fitgoals #motivation #workhard #womenwholift #110percent #vetstudentsthatlift
It's Day 3 in Grenada and my Roomie and I finally made it to the gym! It's completely different from what I'm used to. There wasn't a whole lot of AC and the equipment was older but it had everything that I needed! I totally forgot to bring my phone there with me so you're welcome for the crappy pic haha. We trained legs and glutes today also because hello it's hump day. 🐪 Being in a foreign place isn't an excuse to not get out and go to the gym!! 🐪 🐪 1. Squats: 15,12,10,8,to failure (increase weight as you decrease reps. Squeeze glutes at the top) 2. Bulgarian split squats: 12x3 3. Incline leg press w/RB: 10-12x3 4. Superset: x3 -DB step ups 12 each leg then 15 body weight each leg - incline glute bridges w/RB x12 • • • #fitness  #gymshark  #gymsharkwomen  #getfit  #fitpham  #1stPhorm  #IAm1stPhorm  #LegionofBoom  #duespaid  #hardwork  #legionnaire  #strongbody  #fitness  #workinonmyfitness  #fitnessinspiration  #fitspo  #strongisbeautiful  #wedowork  #bethe1  #fitnessmodel  #model  #consistencyiskey  #gimmeprotein  #fitgoals  #motivation  #workhard  #womenwholift  #110percent  #vetstudentsthatlift 
These streets will make you feel brand new, big lights will inspire you, let's hear it for New York🗽🏙🚨🚔🚓🖤🖤💙🖤🖤🖤
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#NYPD #ThinBlueLine #FitCops #BlueLineBeasts #BackTheBlue #Leos #LeoAthletes #LeoFit #ThickBlueLine #FitBlueLine #PoliceFitness #PoliceFitnessNutrition #1stPhorm #Iam1stPhorm #1stPhormAthlete #1stPhormAthleteSearch #BeThe1 #WeDoTheWork #DuesPaid #FitPham #LegionOfBoom #TomahawkShades #TomahawkTuesday @TomahawkShades @BlueLineFlex @1stphorm @nodonutshere @officerashleysmith @aaronsummers @kev_ot227 @BlueLineBeasts @iamleolete @pointblankenterprise @bluelinefit @bluelivescollection @glockinc @thick_blueline @thinbluelinesfinest @thinblueisland @thin_blue_line_athletics
These streets will make you feel brand new, big lights will inspire you, let's hear it for New York🗽🏙🚨🚔🚓🖤🖤💙🖤🖤🖤 ______________________________________________________________ #NYPD  #ThinBlueLine  #FitCops  #BlueLineBeasts  #BackTheBlue  #Leos  #LeoAthletes  #LeoFit  #ThickBlueLine  #FitBlueLine  #PoliceFitness  #PoliceFitnessNutrition  #1stPhorm  #Iam1stPhorm  #1stPhormAthlete  #1stPhormAthleteSearch  #BeThe1  #WeDoTheWork  #DuesPaid  #FitPham  #LegionOfBoom  #TomahawkShades  #TomahawkTuesday  @TomahawkShades @BlueLineFlex @1stphorm @nodonutshere @officerashleysmith @aaronsummers @kev_ot227 @BlueLineBeasts @iamleolete @pointblankenterprise @bluelinefit @bluelivescollection @glockinc @thick_blueline @thinbluelinesfinest @thinblueisland @thin_blue_line_athletics
#TestimonyThursday. Shout out to my online client Kent.  He’s down from 26.7% to 21.8% in 6 weeks. If you’re truly ready to take your mind and body to the next level and become the best version of yourself please DM me!
I opened up extra spots to help as many people as possible conquer the new year! 
#BecomeTheBestVersionOfYourself #212PerformanceGym #OnlineCoaching #MasterTrainer #MindBodySpirit #BeastMode #FitFather #FitPham #CrushIt #KillIt #Nutrition #HealthAndWellness
#TestimonyThursday . Shout out to my online client Kent. He’s down from 26.7% to 21.8% in 6 weeks. If you’re truly ready to take your mind and body to the next level and become the best version of yourself please DM me! I opened up extra spots to help as many people as possible conquer the new year! #BecomeTheBestVersionOfYourself  #212PerformanceGym  #OnlineCoaching  #MasterTrainer  #MindBodySpirit  #BeastMode  #FitFather  #FitPham  #CrushIt  #KillIt  #Nutrition  #HealthAndWellness 
I honestly don't like the way my arm days are set up on this glute program. Im not able to hit the areas I want to develop and my push and pull days are combined. Even though I love what this program is doing for my lower extremities, I can't wait to get back on my own regimen ! Cutting life starts in 3 months! But until then here are some exercises from today's workout. .
🔸Triceps Pushdowns
🔸SA Triceps Extensions
🔸Barbell Rows
🔸Lateral Raises
🔸Arnold Press with Overhead Press
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#bulking #fitnessmotivation #fitness #fitnessgoals #fitfam #fitlife #fitgirls#fitpham #girlygains #peachseason #bodybuilding #gains #gymshark #gymsharkwomen #legday #pump #girlswholift #girlswhosquat #iifym #ifbb #ifbbbikini #peachsquad #gluteday #gluteworkout #fitchicks #womenaesthetics #armday #workoutvids #gymgirlvids
I honestly don't like the way my arm days are set up on this glute program. Im not able to hit the areas I want to develop and my push and pull days are combined. Even though I love what this program is doing for my lower extremities, I can't wait to get back on my own regimen ! Cutting life starts in 3 months! But until then here are some exercises from today's workout. . 🔸Triceps Pushdowns 🔸SA Triceps Extensions 🔸Barbell Rows 🔸Lateral Raises 🔸Arnold Press with Overhead Press . . . . . #bulking  #fitnessmotivation  #fitness  #fitnessgoals  #fitfam  #fitlife  #fitgirls #fitpham  #girlygains  #peachseason  #bodybuilding  #gains  #gymshark  #gymsharkwomen  #legday  #pump  #girlswholift  #girlswhosquat  #iifym  #ifbb  #ifbbbikini  #peachsquad  #gluteday  #gluteworkout  #fitchicks  #womenaesthetics  #armday  #workoutvids  #gymgirlvids 
The goods are in!! 😋
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What’s your post workout consist of??
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Mine is @1stphorm #phormula1 which is a low temperature processed rapid assimilating protein, and #ignition which is a carb to feel those glycogen stores after you have had a intense workout. This will quicken recovery time and decrease soreness.
If you have any questions or would like to try this post workout just let me know! I’ll put a link in my bio for free shipping for those who wanna try it. #humpday #1stphorm #iam1stphorm #victoryfit #thegoods
The goods are in!! 😋 . . What’s your post workout consist of?? . . Mine is @1stphorm #phormula1  which is a low temperature processed rapid assimilating protein, and #ignition  which is a carb to feel those glycogen stores after you have had a intense workout. This will quicken recovery time and decrease soreness. If you have any questions or would like to try this post workout just let me know! I’ll put a link in my bio for free shipping for those who wanna try it. #humpday  #1stphorm  #iam1stphorm  #victoryfit  #thegoods 
Who else likes picking heavy things up and putting them down!!!!!?????? #thisguy #FitDad #FitPham #fitFather #212PerformanceGym #HealthAndWellness #BeastMode #gainz #chest #restPauseSet #bestversionofyourself
#weighinwednesday time ! I'm down 3.4lbs from last week . I had a super stellar week at the gym and my calorie intake was on point for the most part . Hoping for similar results next week! #Cardio #Fitness #FitnessMotivation #FitPham #Gym #Gymlife #Determined #FatToFit #FatGuyToFitGuy #Inspiration #ObeseToBeast #Progress #Workout #WorkoutMotivation #WeightlossJourney #Weightlifting #PhD #TeamFatBoyShrink #Fitbit #MyFoodDiary #BodySpace #BodybuildingCom #HealthyChoices #IWill #ICan #NoExcuses #Workforchange
#weighinwednesday  time ! I'm down 3.4lbs from last week . I had a super stellar week at the gym and my calorie intake was on point for the most part . Hoping for similar results next week! #Cardio  #Fitness  #FitnessMotivation  #FitPham  #Gym  #Gymlife  #Determined  #FatToFit  #FatGuyToFitGuy  #Inspiration  #ObeseToBeast  #Progress  #Workout  #WorkoutMotivation  #WeightlossJourney  #Weightlifting  #PhD  #TeamFatBoyShrink  #Fitbit  #MyFoodDiary  #BodySpace  #BodybuildingCom  #HealthyChoices  #IWill  #ICan  #NoExcuses  #Workforchange 
5k Athlete  @runningwithmo 🤙🏼
5k Athlete @runningwithmo 🤙🏼
Had the whole team together today!
It’s awesome how we all push each other differently.
Put in work on shoulders and biceps
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Arnold grip machine press 4x7-9
Hammer curls 4x20,15,10,10 (alternate after you can’t do anymore together)
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Behind back lateral raises(for more ROM) 4x15-20
Single arm machine upright row(not shown) 4x8-10
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Single arm preacher curl 4x10-12 last set triple dropset
Cable rope grip front raise 4x10-12 last set giant drop 🤬
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Finished with battle ropes 4 rounds 30 seconds each.
🔥🔥🔥🔥🔥🔥
Team work makes the dream work!
#torturefit #teamtorturefit #drtorture 
Hit me on that Snapchat for more workouts and goofy shenanigans.
Add me on Snapchat! Username: joethashow https://www.snapchat.com/add/joethashow
Had the whole team together today! It’s awesome how we all push each other differently. Put in work on shoulders and biceps — Arnold grip machine press 4x7-9 Hammer curls 4x20,15,10,10 (alternate after you can’t do anymore together) — Behind back lateral raises(for more ROM) 4x15-20 Single arm machine upright row(not shown) 4x8-10 — Single arm preacher curl 4x10-12 last set triple dropset Cable rope grip front raise 4x10-12 last set giant drop 🤬 — Finished with battle ropes 4 rounds 30 seconds each. 🔥🔥🔥🔥🔥🔥 Team work makes the dream work! #torturefit  #teamtorturefit  #drtorture  Hit me on that Snapchat for more workouts and goofy shenanigans. Add me on Snapchat! Username: joethashow https://www.snapchat.com/add/joethashow
Try this out for biceps! Pick a Weight and curl it 10 times. Put it down and rest for 30 to 45 seconds and repeat for 10 Sets. You and your biceps will be screaming for sure!! #Biceps #Workout #Arms #ArmTattoo #Tattoos #Workout #Wednesday #WorkoutMotivation #FitnessMotivation#HealthyLiving #Diet #Nutrition #FatBurning #MuscleBuilding #Abs #6Pack #BeachBody#gym#Exercise #Cardio #WeightTraining #FitPham #NaturalMuscle #NaturalBodybuilding #MentalHealth #Men’sFitness #Women’sFitness #Women’sHealth #LynchFit #MikeLynch #Eagle status
Try this out for biceps! Pick a Weight and curl it 10 times. Put it down and rest for 30 to 45 seconds and repeat for 10 Sets. You and your biceps will be screaming for sure!! #Biceps  #Workout  #Arms  #ArmTattoo  #Tattoos  #Workout  #Wednesday  #WorkoutMotivation  #FitnessMotivation #HealthyLiving  #Diet  #Nutrition  #FatBurning  #MuscleBuilding  #Abs  #6Pack  #BeachBody #gym #Exercise  #Cardio  #WeightTraining  #FitPham  #NaturalMuscle  #NaturalBodybuilding  #MentalHealth  #Men ’sFitness #Women ’sFitness #Women ’sHealth #LynchFit  #MikeLynch  #Eagle  status
Getting enough water in you is one of the most important things in a healthy lifestyle. Most of us don’t drink near enough water. I am getting very close to my gallon a day again I’ve been at this maintain stage for some time. My diet has changed and def not for the better no excuses to be made jus the reality of me slacking there. But no matter what I keep hydrated and I will be back on track to crush these goals I have for my self!! Y’all jus watch and see 💯💯 #iam1stphorm #neversettle #legionofboom #mytransphormationstartstoday #fitpham
Getting enough water in you is one of the most important things in a healthy lifestyle. Most of us don’t drink near enough water. I am getting very close to my gallon a day again I’ve been at this maintain stage for some time. My diet has changed and def not for the better no excuses to be made jus the reality of me slacking there. But no matter what I keep hydrated and I will be back on track to crush these goals I have for my self!! Y’all jus watch and see 💯💯 #iam1stphorm  #neversettle  #legionofboom  #mytransphormationstartstoday  #fitpham 
It's here!!!! 😱😱😱💕💕💕💪🏻🏋🏼‍♀️
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The excitement is barely containable!!! I'm about to tear this box to pieces!
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Thank you @chicgear ! I cannot wait to use my new meal prep bag!
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#CRaeFEDD #inspire #80nutrition20exercise #letsfuckigdothis2018 #fitnation #legionofboom #fitpham #foodislife
The basics never change.
It’s how you use them to get what you want.
Draw from past experiences.
Listen to others advice.
And get to work.
#duespaid @1stphorm @grippedfitnessaudio
The basics never change. It’s how you use them to get what you want. Draw from past experiences. Listen to others advice. And get to work. #duespaid  @1stphorm @grippedfitnessaudio
Don’t get stagnant.
Mix it up.
Put in work.
Get where you want to be.
#beintentful
Don’t get stagnant. Mix it up. Put in work. Get where you want to be. #beintentful 
First time using the #hexbar today for #deadlifts . I much prefer this bar , I feel my form is held better . Although  I'm sure people would like to rip it apart ! Did 4x10 at 190lbs . Could definitely lift more but didn't want to push to hard seeing as it was my first attempt. #Cardio #Fitness #FitnessMotivation #FitPham #Gym #Gymlife #Determined #FatToFit #FatGuyToFitGuy #Inspiration #ObeseToBeast #Progress #Workout #WorkoutMotivation #WeightlossJourney #Weightlifting #PhD #TeamFatBoyShrink #Fitbit #MyFoodDiary #BodySpace #BodybuildingCom #HealthyChoices #IWill #ICan #NoExcuses #Workforchange
First time using the #hexbar  today for #deadlifts  . I much prefer this bar , I feel my form is held better . Although I'm sure people would like to rip it apart ! Did 4x10 at 190lbs . Could definitely lift more but didn't want to push to hard seeing as it was my first attempt. #Cardio  #Fitness  #FitnessMotivation  #FitPham  #Gym  #Gymlife  #Determined  #FatToFit  #FatGuyToFitGuy  #Inspiration  #ObeseToBeast  #Progress  #Workout  #WorkoutMotivation  #WeightlossJourney  #Weightlifting  #PhD  #TeamFatBoyShrink  #Fitbit  #MyFoodDiary  #BodySpace  #BodybuildingCom  #HealthyChoices  #IWill  #ICan  #NoExcuses  #Workforchange 
Get you a buddy that wants all the best for you, who pushes you and encourages you to be your best you. People like that are what makes this community thrive! 
Resident badasses: @fit_factionista and @lroney10
Get you a buddy that wants all the best for you, who pushes you and encourages you to be your best you. People like that are what makes this community thrive! Resident badasses: @fit_factionista and @lroney10
After a year of on and off injury, I can finally say it’s time to start fresh - what great timing ✨

It can be such a struggle to be truly, 100% comfortable with ourselves. I’m working on it... I can be graceful, I can be awkward. I can be playful, I can be serious. I can be silly, I can be sexy. I can be all of these things, I am. We are everything and nothing at the same time.
After a year of on and off injury, I can finally say it’s time to start fresh - what great timing ✨ It can be such a struggle to be truly, 100% comfortable with ourselves. I’m working on it... I can be graceful, I can be awkward. I can be playful, I can be serious. I can be silly, I can be sexy. I can be all of these things, I am. We are everything and nothing at the same time.
“sleeping is my drug, my bed is my dealer and my alarm clock is the police”
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sometimes it’s difficult for me to relax and fall asleep, especially when I’m stressed. Using something like Night-T really helps me with lowering stress, promoting more restful sleep and improving recovering from training
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GABA, Kava Kava and 5htp(hydroxytryptophan) are natural ingredients to help decrease stress and promote a deeper more restful sleep
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it also has ZMA(zinc magnesium aspartate) with vitamin D3 to helps aid in muscle recovery and better rem sleep
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#100to0 #whateverittakes @s2faction #s2faction
“sleeping is my drug, my bed is my dealer and my alarm clock is the police” - sometimes it’s difficult for me to relax and fall asleep, especially when I’m stressed. Using something like Night-T really helps me with lowering stress, promoting more restful sleep and improving recovering from training - GABA, Kava Kava and 5htp(hydroxytryptophan) are natural ingredients to help decrease stress and promote a deeper more restful sleep - it also has ZMA(zinc magnesium aspartate) with vitamin D3 to helps aid in muscle recovery and better rem sleep - #100to0  #whateverittakes  @s2faction #s2faction 
Our guys are still putting in this OT in season, off season and some doing two-three workouts a day! Stay humble stay hungry and work with purpose! 
@ubuntu_performance @hoag_train @torneden.up 
#UbuntuPerformance #Fitness #Gainz #GetStrong #JustDoIt #Bodybuilding #Athlete #Cardio #Ripped #CrossFit #BeachBody #WeightTraining #Shredded #6Pack #GetFit #WeightLoss #Aesthetic #PersonalTrainer #HealthyLifestyle #FoodPorn #StayPositive #Success #DreamBig #Motivation #Love #Balance #FitPham #1stPharma #Plyometrics #Resistance
Our guys are still putting in this OT in season, off season and some doing two-three workouts a day! Stay humble stay hungry and work with purpose! @ubuntu_performance @hoag_train @torneden.up #UbuntuPerformance  #Fitness  #Gainz  #GetStrong  #JustDoIt  #Bodybuilding  #Athlete  #Cardio  #Ripped  #CrossFit  #BeachBody  #WeightTraining  #Shredded  #6Pack  #GetFit  #WeightLoss  #Aesthetic  #PersonalTrainer  #HealthyLifestyle  #FoodPorn  #StayPositive  #Success  #DreamBig  #Motivation  #Love  #Balance  #FitPham  #1stPharma  #Plyometrics  #Resistance 
Back and biceps another great workout with @djctw3rk . Getting that cobra back!! #cobraback #Bodybuilding#FitPham#KeyGrinding#LoveWhatYouDo#fitnesswoman #FitMom’s #NeverGiveUp
Fit friends. Are the coolest friends. #Friends #Fitness #Fit #FitPham #FitnessFriends #Friends #MEGAdance #Zumba #Dance #Dancing #Dancers #Fun #Awesome
I can finally breathe well enough to get through a workout like this. Stupid sinus infection. I can’t believe I took breathing for granted. #workout #strongwomen #strongmom #weightliftmeup
It's MONDAY! Time to take action and start!  You don't have to be great to start all that matters is that you started and just be 1% better than you were the day before and the progress will begin to show!
It's MONDAY! Time to take action and start! You don't have to be great to start all that matters is that you started and just be 1% better than you were the day before and the progress will begin to show!
Back to going heavy on deadlifts. 495# for an easy 3. 545# for two singles and 565# for my top slightly sloppy single today. #tillthewheelsfalloff
Back to going heavy on deadlifts. 495# for an easy 3. 545# for two singles and 565# for my top slightly sloppy single today. #tillthewheelsfalloff 
What did you do this morning?
What did you do this morning?
That face you make on your last rep when @reid_glaenzer adds resistance bands to your workout. But it’s illegal to be a little bitch when wearing your #100to0 shirt. @andyfrisella #Phamily #NeverSettle #MyTransPHORMation #WeightLoss #MuscleBuilding #Transformation #MyTransformation #Supplements #Nutrition #Fitness #FitnessJourney #fitpham #MyTranPHORMationStartsToday #1stphorm
#legionofboom #teamgibby #gibbygang #dowork #iam1stphorm #instafitness #s2faction #xistfitness #xistfit
That face you make on your last rep when @reid_glaenzer adds resistance bands to your workout. But it’s illegal to be a little bitch when wearing your #100to0  shirt. @andyfrisella #Phamily  #NeverSettle  #MyTransPHORMation  #WeightLoss  #MuscleBuilding  #Transformation  #MyTransformation  #Supplements  #Nutrition  #Fitness  #FitnessJourney  #fitpham  #MyTranPHORMationStartsToday  #1stphorm  #legionofboom  #teamgibby  #gibbygang  #dowork  #iam1stphorm  #instafitness  #s2faction  #xistfitness  #xistfit 
#MealPrepSunday Hope everyone enjoyed their weekend! 😊  It's that time again and I'm getting back into the swing of things.  Honestly don't miss the #MealPrep side of #Fitness but it has to get done... 😏 
Have a blessed night #FitPham #Besos #Goodnight #SleepTight #Shredding #Bulking #MealPlan #Macro #Eggs #Potato #NotForTaste
HYDRATION !! Your body is made up of mostly water and needs it to survive. Many people aren’t getting close to enough. It’s more than just a diet “trick”...water helps regulate our body’s temperature, remove waste, and do much more. -
Are you getting enough?? - I generally like to aim for 1 gallon per day. - BUT if you are currently only getting say 39 oz per day now... just try to add 5 oz per week. It is all about changes over time! - If you are working out that day it should be easy so meet your water intake goals 💦
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Food, supplements, and workouts are so commonly discussed when getting healthier... but good ol’ h20 is also just as essential (and fortunate for most, readily available!)
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#water #hydration #areyouhydrated #fitnessgoals #healthfirst #legionofboom #1stphorm #motivator #trainer #goals #coach #battlefitness
HYDRATION !! Your body is made up of mostly water and needs it to survive. Many people aren’t getting close to enough. It’s more than just a diet “trick”...water helps regulate our body’s temperature, remove waste, and do much more. - Are you getting enough?? - I generally like to aim for 1 gallon per day. - BUT if you are currently only getting say 39 oz per day now... just try to add 5 oz per week. It is all about changes over time! - If you are working out that day it should be easy so meet your water intake goals 💦 . Food, supplements, and workouts are so commonly discussed when getting healthier... but good ol’ h20 is also just as essential (and fortunate for most, readily available!) . #water  #hydration  #areyouhydrated  #fitnessgoals  #healthfirst  #legionofboom  #1stphorm  #motivator  #trainer  #goals  #coach  #battlefitness 
Meal Prepping for the week.
#secrettosuccess #shred2018 
chicken, broccoli,  onion, b.rice
tuna, g.beans, sweet potatoes 
@hussienjabaifitness @ahmedjabaifit 
#1sphorm #jabaiperformance  #mytransphormationstartstoday #girlswholift #fitpham #powerlifting #squats #gnc #fitness #beastmode #alphaasfuck #swole #momswholift #teacher #leadbyexample
Today is the last day to vote for America's fittest couple!! 💪I thought I would post a little bit about our Inspirations from our lives. Eddie's parents Martha and Clarence have always been very active people. They garden, they've had a farm, they square dance, Mall Walk, have a universal machine to work out everyday within the her home plus a whole lot more. They've always been extremely active people even now in their 80s.  Mom💖 as I call her AKA grandma or mawmaw is adored by all of our children.💙💙💙💙💖💖 She still gets on the floor to play with them. Eddie's dad is a 35-year veteran retired police.🚔🚓 Eddie followed in his dad's footsteps and has been an Officer for 31 years. His dad is proud that Eddie and he were on The Louisville Police Department together for 5 years.  He's parents are truly amazing people. 
My grandparents Mary and Elmer were married 65 years. They always believed and taught me that age was a mindset. My grandfather was active until his last 9 yeaes of life when he had to go into a nursing home. My grandmother traveled and was an extremely strong church woman. No one messed her !! My dad had a big truck repair shop when I was growing up.⛟🚛 My grandparents helped my father out with the business. My grandmother ran the office and was hell to those that didn't pay their bill. As I stated before she didn't put up with any stuff from anyone truckers nor mechanics😠 My grandfather would travel from Conroe ,a small town 30 miles out of Houston to get the parts that my dad's business needed or other people ordered for their trucks. I used to ride with him where he taught me how to read maps and navigate my way around Houston. When my dad would hiring people for the position of Parts runners. At 15 I would show them how navigate around Houston, deal with the different stores that we purchased from, and even how to write a check for the parts. Thanks to my grandfather I can go anywhere without fear of getting lost because I know that I'll always find my way. My grandparents we're active especially later on in life going to the Y for exercise classes and tons of volunteer work. My grandfather passed at 97 & grandmother 95 last year.
Today is the last day to vote for America's fittest couple!! 💪I thought I would post a little bit about our Inspirations from our lives. Eddie's parents Martha and Clarence have always been very active people. They garden, they've had a farm, they square dance, Mall Walk, have a universal machine to work out everyday within the her home plus a whole lot more. They've always been extremely active people even now in their 80s. Mom💖 as I call her AKA grandma or mawmaw is adored by all of our children.💙💙💙💙💖💖 She still gets on the floor to play with them. Eddie's dad is a 35-year veteran retired police.🚔🚓 Eddie followed in his dad's footsteps and has been an Officer for 31 years. His dad is proud that Eddie and he were on The Louisville Police Department together for 5 years. He's parents are truly amazing people. My grandparents Mary and Elmer were married 65 years. They always believed and taught me that age was a mindset. My grandfather was active until his last 9 yeaes of life when he had to go into a nursing home. My grandmother traveled and was an extremely strong church woman. No one messed her !! My dad had a big truck repair shop when I was growing up.⛟🚛 My grandparents helped my father out with the business. My grandmother ran the office and was hell to those that didn't pay their bill. As I stated before she didn't put up with any stuff from anyone truckers nor mechanics😠 My grandfather would travel from Conroe ,a small town 30 miles out of Houston to get the parts that my dad's business needed or other people ordered for their trucks. I used to ride with him where he taught me how to read maps and navigate my way around Houston. When my dad would hiring people for the position of Parts runners. At 15 I would show them how navigate around Houston, deal with the different stores that we purchased from, and even how to write a check for the parts. Thanks to my grandfather I can go anywhere without fear of getting lost because I know that I'll always find my way. My grandparents we're active especially later on in life going to the Y for exercise classes and tons of volunteer work. My grandfather passed at 97 & grandmother 95 last year.