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.
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! 👌
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
-ground turkey "sloppy joes"
-sage breakfast sausage
-tomato basil sausage
-roasted bell peppers and mushrooms
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
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
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
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!
Hit me on that Snapchat for more workouts and goofy shenanigans.
Add me on Snapchat! Username: joethashow https://www.snapchat.com/add/joethashow
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
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.
“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
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!
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!)
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.