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“Fall in love with taking care of yourself”
MIND ▪️ BODY ▪️SPIRIT
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There was once a time where I hated the person I saw in the mirror. Where anxiety and self doubt took over my life and I lost all my confidence. To be a girl who had high self esteem and self worth to completely loose it, is crazy. I thought I would never get back to the surface, be myself, or be able to breath again.
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Who knew something as simple as living a healthy lifestyle, working out regularly, eating wholesome foods and not starving yourself could completely change your way of life. If there is one thing I could say that sums up the last 10 months of this whole fitness journey is that it has made me love myself again, love what I see in the mirror everyday.  When I wake up in the morning and look in the mirror, I love the person looking back. I am comfortable in my own skin again.
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Fall in love with taking care of yourself again, what is stopping you? 🖤
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@1stphorm #iam1stphorm  #legionofboom #neversettle #1stphorm #wedothework #duespaid #legionnaire #transphormation #mytransphormationstartstoday #fitcouple #fitfam #bodybuilding #nextlevelshit #gym #livefit #fitbod #weightloss #muscle #athlete #fitgirl #fitness #girlswholift #girlswithmuscle #killerworkout #motivation #fitlife #fitnessmodel #physique
“Fall in love with taking care of yourself” MIND ▪️ BODY ▪️SPIRIT * There was once a time where I hated the person I saw in the mirror. Where anxiety and self doubt took over my life and I lost all my confidence. To be a girl who had high self esteem and self worth to completely loose it, is crazy. I thought I would never get back to the surface, be myself, or be able to breath again. * Who knew something as simple as living a healthy lifestyle, working out regularly, eating wholesome foods and not starving yourself could completely change your way of life. If there is one thing I could say that sums up the last 10 months of this whole fitness journey is that it has made me love myself again, love what I see in the mirror everyday. When I wake up in the morning and look in the mirror, I love the person looking back. I am comfortable in my own skin again. * Fall in love with taking care of yourself again, what is stopping you? 🖤 * @1stphorm #iam1stphorm  #legionofboom  #neversettle  #1stphorm  #wedothework  #duespaid  #legionnaire  #transphormation  #mytransphormationstartstoday  #fitcouple  #fitfam  #bodybuilding  #nextlevelshit  #gym  #livefit  #fitbod  #weightloss  #muscle  #athlete  #fitgirl  #fitness  #girlswholift  #girlswithmuscle  #killerworkout  #motivation  #fitlife  #fitnessmodel  #physique 
Post grad life is honestly a struggle and really boring so far 😅 With that being said, I’ve been really getting into fitness and health more than ever before. 
It’s so weird to workout by myself everyday and not have an entire team or someone there to push and motivate you. I have always loved working out and I’m starting to love the process even more. Here’s to working on personal growth! 🙂
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#fitness #health #1stphorm #legionofboom #allabouttheprocess #healthylifestyle #healthymind
Post grad life is honestly a struggle and really boring so far 😅 With that being said, I’ve been really getting into fitness and health more than ever before. It’s so weird to workout by myself everyday and not have an entire team or someone there to push and motivate you. I have always loved working out and I’m starting to love the process even more. Here’s to working on personal growth! 🙂 . . . . . #fitness  #health  #1stphorm  #legionofboom  #allabouttheprocess  #healthylifestyle  #healthymind 
Tomorrow we hit back. 😊
Tomorrow we hit back. 😊
Energy was low today but still managed to put in some work. Gotta show up even on your bad days. Success dont care if youre feeling well or not. Lets get it!

@1stphorm 
@andyfrisella 
@jarrettwbond22 
#godfirst #1stphorm #iam1stphorm #legionofboom
Energy was low today but still managed to put in some work. Gotta show up even on your bad days. Success dont care if youre feeling well or not. Lets get it! @1stphorm @andyfrisella @jarrettwbond22 #godfirst  #1stphorm  #iam1stphorm  #legionofboom 
Working on them back muscles late nite fun with @monstachristo. No other way to end the night. #backday #gains #latenight #selfmade
If you like spice with your food, then get a bottle of cayenne pepper seasoning 🔥🌶
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• It is super cheap and with hardly any use of it can give a really flavorful spice to your meal. Chicken is my favorite to use it with, but with steak as well it is 🔥🔥🔥#spicyfood
If you like spice with your food, then get a bottle of cayenne pepper seasoning 🔥🌶 . • It is super cheap and with hardly any use of it can give a really flavorful spice to your meal. Chicken is my favorite to use it with, but with steak as well it is 🔥🔥🔥#spicyfood 
Finished tonight’s workout with a few rounds of tricep extensions on the ring and some more @docteamwingate style leg raises. Love moves like these that hit the entire body, great way to finish strong.
Finished tonight’s workout with a few rounds of tricep extensions on the ring and some more @docteamwingate style leg raises. Love moves like these that hit the entire body, great way to finish strong.
Win or loose? Which did you circle ⭕️ today?? This is week 1 in the #1stphormtransphormation no substitutes no fucking excuses! #100to0 Today I faced the 45 plates ✅
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It fires 🔥 me up that this is week 1 & I hear oh I can sub this or that. NO! I don’t believe your trainer spent hours making your plan so that you could spend even more time complicating it up with subs that may not fit 🤯
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Think about it if this is week 1 and your doing that what about 2 months from now??? ......My #warriorwednesday goes to my sis @samoa_tiff86 always being a warrior for the family 🌟 No matter how many blows she takes on the challenge growing up real quick and 💪 strong. Working multiple jobs help pay a mortgage. Help any friend down in need of a chat or a smile. I love you beyond this universe 👋🏻 🌎 .
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#bethe1 
#iam1stphorm .
#1stphorm 
#phamily
#iam1stphorm .

#gymlife
#legionofboom
#duespaid . .
#womensupportingwomen 
#itsalifestyle
Win or loose? Which did you circle ⭕️ today?? This is week 1 in the #1stphormtransphormation  no substitutes no fucking excuses! #100to0  Today I faced the 45 plates ✅ 👏 . . . . It fires 🔥 me up that this is week 1 & I hear oh I can sub this or that. NO! I don’t believe your trainer spent hours making your plan so that you could spend even more time complicating it up with subs that may not fit 🤯 👏 Think about it if this is week 1 and your doing that what about 2 months from now??? ......My #warriorwednesday  goes to my sis @samoa_tiff86 always being a warrior for the family 🌟 No matter how many blows she takes on the challenge growing up real quick and 💪 strong. Working multiple jobs help pay a mortgage. Help any friend down in need of a chat or a smile. I love you beyond this universe 👋🏻 🌎 . . . #bethe1  #iam1stphorm  . #1stphorm  #phamily  #iam1stphorm  . #gymlife  #legionofboom  #duespaid  . . #womensupportingwomen  #itsalifestyle 
Sometimes we ignore the signs that our body is trying to get our attention that something is askew from within. .

Sometimes it can be as simple as a headache, nose bleed, shortness of breath, confusion or even unusual vision changes.  These are all subtle hints that your blood pressure could in fact be high and when continued with out any adjustment to your lifestyle could possible be alarmingly harmful. .

Heart disease is one of America's biggest killers today as we know it affecting more than 1/3 adults in America (roughly 72 million adults!) and sadly ending the life of more than 350,000 Americans each year due to either untreated or complications of hypertension.  Many factors can play in to why your blood pressure is higher than the American Heart Association suggests: -family history -overweight/sedentary lifestyle -tobacco/alcohol use -excess sodium in your diet -potassium/vitamin D deficiencies within your body -chronic conditions: kidney disease, diabetes, sleep apnea -adrenal/thyroid problems -medications: birth control, cold/decongestant and pain relievers .

First and foremost speak with doctor on all of your symptoms, your lifestyle and family history of illness.  Together you and your doctor will work on getting your blood pressure numbers stabilized to prevent chance of heart attack, stroke, aneurysm or heart failure.  Having a healthy lifestyle is a great way to lower your risk, regular exercise, limiting alcohol and smoking, supplementing magnesium, maintaining a healthy weight and eating healthful foods, along with stress management. .

Essential oils are a great way to help normalize blood pressure as they will cleanse the liver and colon for better circulation and rid the body of wastes and toxins that could clog the process of digestion.  try rubbing 1-2 drops of a chosen oil on your temples and back of the neck several times a day: -Lavender: reduces blood fat/cholesterol -Rosemary: Hypertension moderator -Clove: Cardiovascular anticoagulant -Cinnamon: circulatory stimulant for cardiovascular disease -Peace and Calming: promotes relaxation .
Self care is priority # 1. If you have any ???s don't hesitate to email me!
Sometimes we ignore the signs that our body is trying to get our attention that something is askew from within. . Sometimes it can be as simple as a headache, nose bleed, shortness of breath, confusion or even unusual vision changes.  These are all subtle hints that your blood pressure could in fact be high and when continued with out any adjustment to your lifestyle could possible be alarmingly harmful. . Heart disease is one of America's biggest killers today as we know it affecting more than 1/3 adults in America (roughly 72 million adults!) and sadly ending the life of more than 350,000 Americans each year due to either untreated or complications of hypertension.  Many factors can play in to why your blood pressure is higher than the American Heart Association suggests: -family history -overweight/sedentary lifestyle -tobacco/alcohol use -excess sodium in your diet -potassium/vitamin D deficiencies within your body -chronic conditions: kidney disease, diabetes, sleep apnea -adrenal/thyroid problems -medications: birth control, cold/decongestant and pain relievers . First and foremost speak with doctor on all of your symptoms, your lifestyle and family history of illness.  Together you and your doctor will work on getting your blood pressure numbers stabilized to prevent chance of heart attack, stroke, aneurysm or heart failure.  Having a healthy lifestyle is a great way to lower your risk, regular exercise, limiting alcohol and smoking, supplementing magnesium, maintaining a healthy weight and eating healthful foods, along with stress management. . Essential oils are a great way to help normalize blood pressure as they will cleanse the liver and colon for better circulation and rid the body of wastes and toxins that could clog the process of digestion.  try rubbing 1-2 drops of a chosen oil on your temples and back of the neck several times a day: -Lavender: reduces blood fat/cholesterol -Rosemary: Hypertension moderator -Clove: Cardiovascular anticoagulant -Cinnamon: circulatory stimulant for cardiovascular disease -Peace and Calming: promotes relaxation . Self care is priority # 1. If you have any ???s don't hesitate to email me!
Row row owe!!! Did four, one minute hard 30 seconds easy, rounds four times total of 30 minutes rowing with 6597 meters rowed, first time doing intervals rowing and it was interesting, learning......hot tub time....then sauna....
@brooksrunning #healing #veteran #health #fitness #nutrition #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #neverstopexploring #wrestling #coach #coaching #americanninjawarrior #ninja
I officially entered myself in the 8 week challenge!🎈 Who is joining me on #TeamTiff 😃🧐 You Guys only have 4 days left to sign up!!!! Having a support group, nutrition plans, workouts, etc... it really helps to stay on track, and know exactly how to reach your goals.💗 I took several months off of the gym to focus on my family and my business. I found myself enjoying too many donuts, and way too much pizza during the process 😬 Mentally I have been stressed out, and my anxiety has been through the roof. I haven’t been able to sleep at night, and I’ve just felt very overwhelmed, and not myself. 
I’m so happy to have said goodbye to 2017, and hello to  2018! My mom is done with cancer treatments, my Mamaw is out of the hospital, my finances are getting back on track, my business plan is all set, and I have a full page of goals to accomplish this year! 
This Transformation challenge has honestly came at the best time for me. I look forward to seeing everyone’s amazing results! 💋 Let’s start the year off right!!!!
I officially entered myself in the 8 week challenge!🎈 Who is joining me on #TeamTiff  😃🧐 You Guys only have 4 days left to sign up!!!! Having a support group, nutrition plans, workouts, etc... it really helps to stay on track, and know exactly how to reach your goals.💗 I took several months off of the gym to focus on my family and my business. I found myself enjoying too many donuts, and way too much pizza during the process 😬 Mentally I have been stressed out, and my anxiety has been through the roof. I haven’t been able to sleep at night, and I’ve just felt very overwhelmed, and not myself. I’m so happy to have said goodbye to 2017, and hello to 2018! My mom is done with cancer treatments, my Mamaw is out of the hospital, my finances are getting back on track, my business plan is all set, and I have a full page of goals to accomplish this year! This Transformation challenge has honestly came at the best time for me. I look forward to seeing everyone’s amazing results! 💋 Let’s start the year off right!!!!
***PRODUCT REVIEW***
@1stphorm Opti-Core 
Just finished my 1st week of this incredible product. The absolute BEST 5 days sleep 💤  I’ve had in forever🙌🏻 Not only did it help me fall into a deep@sleep but I woke up feeling Great!! As someone who doesn’t get a chance to have a normal sleep pattern due to working the midnight shift, maximizing the sleep i do get it so important to keep my cortisol levels down. This Product is a Must for anyone with sleep issues. Opti-Core can help you 
reduce stress levels in the evening while you sleep. You can be stressed due to mental, physical, emotional or a combination of the three. By helping your body get into a natural rhythm for lowering your stress levels you will find it easer to sleep, reach a deeper sleep, and you will wake up feeling more refreshed. On top of that, your body will be more primed to burn fat the next day! #1stphorm #supplements #iam1stphorm #legionofboom #neversettle #opticore
***PRODUCT REVIEW*** @1stphorm Opti-Core Just finished my 1st week of this incredible product. The absolute BEST 5 days sleep 💤 I’ve had in forever🙌🏻 Not only did it help me fall into a deep@sleep but I woke up feeling Great!! As someone who doesn’t get a chance to have a normal sleep pattern due to working the midnight shift, maximizing the sleep i do get it so important to keep my cortisol levels down. This Product is a Must for anyone with sleep issues. Opti-Core can help you reduce stress levels in the evening while you sleep. You can be stressed due to mental, physical, emotional or a combination of the three. By helping your body get into a natural rhythm for lowering your stress levels you will find it easer to sleep, reach a deeper sleep, and you will wake up feeling more refreshed. On top of that, your body will be more primed to burn fat the next day! #1stphorm  #supplements  #iam1stphorm  #legionofboom  #neversettle  #opticore 
Back squat @ 155 for 14-18 for my warm up.  Tonight literally sucked. I was hurting, tired, and hungry all in one. Still pushed through and got what needed to be done.  #legday #neversettle #legionofboom #1stphorm #1stphorm4life #duespaid #100-0
Al-Nahar Channel
أنتظروا قريبا فكره جديده و برنامج جديد علي قناه النهار 👌🔥
دعواتكم بقي ❤🙏 #fitspo #bodybuilding #teamfatouh #ashraffatouh #theshow #egypt #instafame #aesthetics #lifestyle #workout #shredded #shredz #instagrambodybuilding #eatclean #back #wbff #muscles #bsn #gainz #physique #fitness #fitfam #LegionOfBoom #1stphorm #egypt #leogym #prosupps_llc
Reunited 💙💪🏻We live 3 hours apart so it’s always fun to be able to workout together. Videos of workout to come later👍🏻
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fitness #womensfitness #1stphorm #iam1stphorm #duespaid #workhard #workhardplayhard #girlswholift #fitgirls #lifting #trainhard #fitnessmotivation #fitnessjourney #fitnesslifestyle #healthy #strong #strongwomen #strongnotskinny #legionofboom #nike #nikewomen #strongisthenewskinny #ladyboss #myfitnessjourney #fitnessgirl #liftheavy #howmuchyabench #slingshot #sisters #fitfam #fitsisters
Reunited 💙💪🏻We live 3 hours apart so it’s always fun to be able to workout together. Videos of workout to come later👍🏻 . . fitness #womensfitness  #1stphorm  #iam1stphorm  #duespaid  #workhard  #workhardplayhard  #girlswholift  #fitgirls  #lifting  #trainhard  #fitnessmotivation  #fitnessjourney  #fitnesslifestyle  #healthy  #strong  #strongwomen  #strongnotskinny  #legionofboom  #nike  #nikewomen  #strongisthenewskinny  #ladyboss  #myfitnessjourney  #fitnessgirl  #liftheavy  #howmuchyabench  #slingshot  #sisters  #fitfam  #fitsisters 
First trip and day one in NY has been awesome. 9-11 Memorial, amazing food, Phantom of the Opera, and great people. Im blessed beyond measure. #newyork #911memorialmuseum #phantomoftheopera #majestictheatre #goodfood #greatpeople #blessed #morethanIdeserve #makingmemories #1stPhorm #wedothework #LegionofBoom #phamily @kersee_mae @jglv0519 @mal171 @armyfresh @armyfreshfitness @1stphorm
💪🏻👯‍♀️🏋🏼‍♀️ #1stphorm #legionofboom
If You Do Nothing, Expect Nothing To Happen. One of the worse things you can do In life is become Complacent. This goes for your Job, your Fitness, your Goals, and just Life in general. I see so many people around me Chose to Do Nothing, but yet Say they are “Going to Do It” or they are “Working at it.” Ironically, these are the same people who bitch and moan about their current situation. Yes, I’ve been knocked down many times trying to avoid being Complacent, but you Have To Expect that when you Chose to Better Yourself. If You Chose to Always put In the Effort to avoid Settling, or being Complacent you will find yourself being Further than where you are Now. #1stphorm #neversettle #nevergiveup #100to0 #legionofboom #s2faction #dothework #wedothework #fitness #fitfam #fitnessjourney #goals  #gym #im1stphorm #betheone #fitnesslifestyle #affprogym
If You Do Nothing, Expect Nothing To Happen. One of the worse things you can do In life is become Complacent. This goes for your Job, your Fitness, your Goals, and just Life in general. I see so many people around me Chose to Do Nothing, but yet Say they are “Going to Do It” or they are “Working at it.” Ironically, these are the same people who bitch and moan about their current situation. Yes, I’ve been knocked down many times trying to avoid being Complacent, but you Have To Expect that when you Chose to Better Yourself. If You Chose to Always put In the Effort to avoid Settling, or being Complacent you will find yourself being Further than where you are Now. #1stphorm  #neversettle  #nevergiveup  #100to0  #legionofboom  #s2faction  #dothework  #wedothework  #fitness  #fitfam  #fitnessjourney  #goals  #gym  #im1stphorm  #betheone  #fitnesslifestyle  #affprogym 
Strive to do it all. 
Fight to beat the stereotypes. 
Create your dream and goals. 
Then simply Smash them. Every freakin Time. 
Show the world what’s possible and never 
Allow anyone to tell you otherwise. .
My goal ? 
To be as strong, lean, athletic and explosive as I possibly can for my body weight. 170-175lbs. 
Then have everyone around me there if not further as well. 🙏💪 No Limits. 
#TEAMSO1 .
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.  #SO1FIT #Calisthenics #Inspiration #Motivation #Limitless #Muscleup #Barstarzz #Powerlift #Fitness #BeastMode #Shredded #NeverGiveUp #LetsDoSomePullups #FitFam #DeadLift #aesthetics #1stPhormathletesearch  #Legday #iam1stphorm #GymVideos #Hardcore #StreetWorkout #Bethe1 #legionofboom #Fitspiration #superathlete #wedothework
Strive to do it all. Fight to beat the stereotypes. Create your dream and goals. Then simply Smash them. Every freakin Time. Show the world what’s possible and never Allow anyone to tell you otherwise. . My goal ? To be as strong, lean, athletic and explosive as I possibly can for my body weight. 170-175lbs. Then have everyone around me there if not further as well. 🙏💪 No Limits. #TEAMSO1  . . . #SO1FIT  #Calisthenics  #Inspiration  #Motivation  #Limitless  #Muscleup  #Barstarzz  #Powerlift  #Fitness  #BeastMode  #Shredded  #NeverGiveUp  #LetsDoSomePullups  #FitFam  #DeadLift  #aesthetics  #1stPhormathletesearch  #Legday  #iam1stphorm  #GymVideos  #Hardcore  #StreetWorkout  #Bethe1  #legionofboom  #Fitspiration  #superathlete  #wedothework 
Taking the 75’s for a ride as I finish off my shoulder presses. Not trying to go too heavy for right now as my shoulders have been hurting a bit lately. .
Today’s workout...
5 min rowing machine 
3x15 dumbbell shoulder presses (warm-up)
4x6-8 dumbbell shoulder presses s/s w/
4x12-15 lateral raises
4x8-10 barbell upright row s/s w/
4x18-10 face pulls 
4xAMRAP military press .
Stretch, SMFR, protein and call it a night!!
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#duespaid #neversettle #iam1stphorm #1stphorm #legionofboom #gymrat #ironaddict #dumbbellfun
Taking the 75’s for a ride as I finish off my shoulder presses. Not trying to go too heavy for right now as my shoulders have been hurting a bit lately. . Today’s workout... 5 min rowing machine 3x15 dumbbell shoulder presses (warm-up) 4x6-8 dumbbell shoulder presses s/s w/ 4x12-15 lateral raises 4x8-10 barbell upright row s/s w/ 4x18-10 face pulls 4xAMRAP military press . Stretch, SMFR, protein and call it a night!! . #duespaid  #neversettle  #iam1stphorm  #1stphorm  #legionofboom  #gymrat  #ironaddict  #dumbbellfun 
Hit yegs at Xist - Arnold this evening. Needless to say, I'm going to be hurting tomorrow! So many movements that I'm not accustomed to!
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Anyways, likely hitting chesticles there tomorrow night. Should be a rather sick-nasty workout!
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#1stphorm #gym #powerlifting #squats #grind #physique #supplements #gymrat #fitnessjourney #legionofboom #fashion #fitfam #fitness #crossfit #fit #fitnessmotivation #muscle #guyswholift #hot #igfitness #powerlifting #gains #getfit #nutrition #fitnessmotivation #bodybuilding  #fitspo #abs #workout #weightloss
Hit yegs at Xist - Arnold this evening. Needless to say, I'm going to be hurting tomorrow! So many movements that I'm not accustomed to! ~~~~~ Anyways, likely hitting chesticles there tomorrow night. Should be a rather sick-nasty workout! . . . . . #1stphorm  #gym  #powerlifting  #squats  #grind  #physique  #supplements  #gymrat  #fitnessjourney  #legionofboom  #fashion  #fitfam  #fitness  #crossfit  #fit  #fitnessmotivation  #muscle  #guyswholift  #hot  #igfitness  #powerlifting  #gains  #getfit  #nutrition  #fitnessmotivation  #bodybuilding   #fitspo  #abs  #workout  #weightloss 
**FULL video up on YouTube,  link in profile to my channel** 407lbs is where I started,  I weighed in tonight at 393.5lbs.  In one week I lost 13.5lbs.  I still have a long road ahead but I'm just getting started and I know I'm going to crush this journey.  I will post a video in the next couple of days about what motivates me to be on the this journey.  The day went to shit but I stayed strong on eating right.  #1stPhorm #LegionOfBoom #Phamily #NeverSettle #MyTransPHORMation #Weightloss #Transformation #MyTransformation #Supplements #Nutrition #Fitness #WeightLossStory #FitnessJourney #MyTransPHORMationStartsToday #MakingMeGreatAgain #WeightLossStory #TransPHORMation #1week #onlyjustbegun #winning
**FULL video up on YouTube, link in profile to my channel** 407lbs is where I started, I weighed in tonight at 393.5lbs. In one week I lost 13.5lbs. I still have a long road ahead but I'm just getting started and I know I'm going to crush this journey. I will post a video in the next couple of days about what motivates me to be on the this journey. The day went to shit but I stayed strong on eating right. #1stPhorm  #LegionOfBoom  #Phamily  #NeverSettle  #MyTransPHORMation  #Weightloss  #Transformation  #MyTransformation  #Supplements  #Nutrition  #Fitness  #WeightLossStory  #FitnessJourney  #MyTransPHORMationStartsToday  #MakingMeGreatAgain  #WeightLossStory  #TransPHORMation  #1week  #onlyjustbegun  #winning 
Crushed it in the gym tonight, worked out back and shoulders followed by 20 minutes of cardio. 
#1stphorm #legionofboom #iam1stphorm #gymlife #dadbodsquad #fitdad #planetfitness #fitlife
Late night sweat sesh with this dude.
Late night sweat sesh with this dude.
Honest post... Beware of the people you chill with, real talk. There are all different types of people out there but if you ever stop and really look, there are common features of these types. Such as people who will build you up, even when you fall. People who keep up when you feel like falling, people who open up doors of opportunity for success in your life. There are also people who like to talk big talk, build themselves up (ego) and pretend like there doing something with their life when they stay absolutely stagnant and are where they will always be. I understand however people who make mistakes.. everyone does but beware the people who drag you into their mistakes and if you turn away, they BLAME you for being a bad guy/girl. Often these are people you are close with. Let these people hate on your moves, let them judge your every move, let them talk themselves up, let them say whatever they have to say to make themselves feel better... as for you, KEEP GRINDING. When they stop and take a look, they’ll realize that through the midst of their hate, you have taken so many steps that their opinions don’t matter. ALSO, the grind doesn’t take place in the light.... the grind is done behind the scenes so that when one steps in the light, one is something else entirely. Choose to FIGHT 👊🏽 Rant finished 😋 #20 #iam1stphorm #legionofboom #1stphorm #goals #art #duespaid #fitjourney #bodybuilding #bodybuilder #strivetoachieve #daretobedifferent #daretodream #keepgoing #TeamWhitebull #motivation #dreams #gains #transforming #transformingmybody #follow #flex #ripped #dreamer #believe #untamable #inspiration #athlete #gymrat #excercise
Honest post... Beware of the people you chill with, real talk. There are all different types of people out there but if you ever stop and really look, there are common features of these types. Such as people who will build you up, even when you fall. People who keep up when you feel like falling, people who open up doors of opportunity for success in your life. There are also people who like to talk big talk, build themselves up (ego) and pretend like there doing something with their life when they stay absolutely stagnant and are where they will always be. I understand however people who make mistakes.. everyone does but beware the people who drag you into their mistakes and if you turn away, they BLAME you for being a bad guy/girl. Often these are people you are close with. Let these people hate on your moves, let them judge your every move, let them talk themselves up, let them say whatever they have to say to make themselves feel better... as for you, KEEP GRINDING. When they stop and take a look, they’ll realize that through the midst of their hate, you have taken so many steps that their opinions don’t matter. ALSO, the grind doesn’t take place in the light.... the grind is done behind the scenes so that when one steps in the light, one is something else entirely. Choose to FIGHT 👊🏽 Rant finished 😋 #20  #iam1stphorm  #legionofboom  #1stphorm  #goals  #art  #duespaid  #fitjourney  #bodybuilding  #bodybuilder  #strivetoachieve  #daretobedifferent  #daretodream  #keepgoing  #TeamWhitebull  #motivation  #dreams  #gains  #transforming  #transformingmybody  #follow  #flex  #ripped  #dreamer  #believe  #untamable  #inspiration  #athlete  #gymrat  #excercise 
A little posing practice after my chest workout tonight. Still working on getting thicker overall but feeling good so far.
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#chesticles #physique #aesthetics #tattoos #s2faction #iam1stphorm #neversettle #legionofboom #militarymuscle #fitnessmotivation #fitnesslifestyle #fitness #bodybuilding #hardwork #bulkingseason #roadto22s #100to0
I have the most fun with you. 😍😍 Shoutout to @hannah_m_dlt for the candid shots! 💁‍♀️ #puppylove #thelittlethings
I have the most fun with you. 😍😍 Shoutout to @hannah_m_dlt for the candid shots! 💁‍♀️ #puppylove  #thelittlethings 
Making sure my @1stphorm supplements are ready to go for tomorrow mornings workout. 
Clothes are laid out and ready to go as well. 
Less I have to think about the easier it is to execute and make it happen. 
#Iam1stPhorm #LegionOfBoom 
You can make excuses or you can make things happen, you can’t do both.
Making sure my @1stphorm supplements are ready to go for tomorrow mornings workout. Clothes are laid out and ready to go as well. Less I have to think about the easier it is to execute and make it happen. #Iam1stPhorm  #LegionOfBoom  You can make excuses or you can make things happen, you can’t do both.
Deadlifts or Squats?
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Which side of the force are You on.
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Deadlifts for me.
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A bar. Lots of plates. And the Earth.
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Just You and the truth.
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Stay #Savage, my friends.
DEEZIFY.COM 💀
Deadlifts or Squats? . Which side of the force are You on. . Deadlifts for me. . A bar. Lots of plates. And the Earth. . Just You and the truth. . Stay #Savage , my friends. DEEZIFY.COM 💀
ACCOUNTABILITY POST 🖤 because if it isn’t on insta it didn’t happen 😂 
But for real, I am a stay at home mom and a home body so by the time my husband gets home I just want to hang out with him. But since getting into this new routine of going to the gym after we put the girls to bed I am mentally in a better place. 
After spending the day with our wild girls, mama needs a break and a little mental check out. I love blasting my music 🎶 and focusing on my workout. 
Honestly I am a better wife and mom for it. Plus I love ending my night with a huge ✔️ on my goals. 👊🏼 P.s It was warmer today, a whopping 10° when I got to the gym tonight!! ❄️🙈
ACCOUNTABILITY POST 🖤 because if it isn’t on insta it didn’t happen 😂 But for real, I am a stay at home mom and a home body so by the time my husband gets home I just want to hang out with him. But since getting into this new routine of going to the gym after we put the girls to bed I am mentally in a better place. After spending the day with our wild girls, mama needs a break and a little mental check out. I love blasting my music 🎶 and focusing on my workout. Honestly I am a better wife and mom for it. Plus I love ending my night with a huge ✔️ on my goals. 👊🏼 P.s It was warmer today, a whopping 10° when I got to the gym tonight!! ❄️🙈
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Looking for that extra boost in recovery? @1stphorm BCAAs can increase muscle growth, protein synthesis, and reduce muscle fatigue! • • • BCAAS can help you stay in an anabolic FAT burning state! When your body dips into a catabolic state it starts feeding off your hard earned muscle for energy! • • • Personally I like the lemonade flavor and add in a crystal light lemonade packet for extra flavor! Message me for FREE SHIPPING!
It’s more than a brand
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It’s a lifestyle
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It’s what’s built my body from nothing
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No other company will be able to have the same impact on me other than @1stPhorm
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Only God can stop me from pursuing this dream
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I will be a @1stPhorm sponsored athlete one day...
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#1stphorm #iam1stphorm #wedothework #legionofboom #instafit #training #goals #triceps #shoulders #athlete #aesthetic #aesthetics #physique #gains #fitness #fitnessmotivation #fitnessmodel #motivation #model #adidas #like4like #followforfollow #bodybuilding #weightlifting #funnymemes #powerlifting #flex #drive #fitnessgoals #noexcuses
It’s more than a brand . It’s a lifestyle . It’s what’s built my body from nothing . No other company will be able to have the same impact on me other than @1stPhorm . Only God can stop me from pursuing this dream . I will be a @1stPhorm sponsored athlete one day... . . . . . . . . . #1stphorm  #iam1stphorm  #wedothework  #legionofboom  #instafit  #training  #goals  #triceps  #shoulders  #athlete  #aesthetic  #aesthetics  #physique  #gains  #fitness  #fitnessmotivation  #fitnessmodel  #motivation  #model  #adidas  #like4like  #followforfollow  #bodybuilding  #weightlifting  #funnymemes  #powerlifting  #flex  #drive  #fitnessgoals  #noexcuses 
Does anybody else enjoy their drive home after an amazing sesh at the gym?? @1stphorm 
@andyfrisella 
@jarrettwbond22 
#godfirst #1stphorm #iam1stphorm #legionofboom #drake #music #rap #hiphop
I know where I'm going and I know the truth, and I don't have to be what you want me to be. I'm free to be what I want.~ Muhammad Ali
I know where I'm going and I know the truth, and I don't have to be what you want me to be. I'm free to be what I want.~ Muhammad Ali
It's that time again. To reenlist or not...those who have been through it know the thought process. The army has been really good to me. Let's see where this goes...
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#tattedmilitary #iam1stphorm tphorm #1stphorm #legionofboom #bluecordgang
@bravo_sierra_tango moments before the video started say (hey I’m going to say something weird) 😂 -
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This is a bittttttt late in the day and hopefully it'll make the rounds for those late night instagrammers or back in circulation tomorrow BUT, here we go:

Tonight's #wickedwednesday brought to you by pushing @minelialiriano to get her damn monkey bars done after class like we have every Wednesday and tonight, she absolutely did it and killed it. Flip side of this, @machete_fitness challenged me to get down the bars and back but, since I did it before and I looked easy, I had to do it backwards. Got cha, coach.

It sucked by the way.... #iam1stphorm #1stphorm #legionofboom #duespaid #100to0 #mma #motivation #mymotivation #mmafighter #mmatraining #neversettle #monkeybars #orctraining #spartanrace
This is a bittttttt late in the day and hopefully it'll make the rounds for those late night instagrammers or back in circulation tomorrow BUT, here we go: Tonight's #wickedwednesday  brought to you by pushing @minelialiriano to get her damn monkey bars done after class like we have every Wednesday and tonight, she absolutely did it and killed it. Flip side of this, @machete_fitness challenged me to get down the bars and back but, since I did it before and I looked easy, I had to do it backwards. Got cha, coach. It sucked by the way.... #iam1stphorm  #1stphorm  #legionofboom  #duespaid  #100to0  #mma  #motivation  #mymotivation  #mmafighter  #mmatraining  #neversettle  #monkeybars  #orctraining  #spartanrace 
Only took me 12 tries to get this selfie on arm day #gorillawearcanada #bodybuilding #dedication #ifbb #npc #fitness #vanfitfam #lift #legionofboom #gorillawear #tt #dowork #kelowna #fitnesswest #vancouver #flex #bodybuilder #dedication #gym #iron #selfie #motivation #popeyes #bcabba #cbbf #beard #mutant #heyday @heydayfootwear  @goldenaestheticsofficial
I 💘 my girls!!!
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I adore teaching these girls every week!!!! Some days i wanna smack😲 them silly bc of attitudes 😤or laziness 😴or no motivation😟......but most days...
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Most days i am so proud 🙌 of them!!
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These girls fall, twist ankles, hit heads, hyperextend elbows.....but they continue to fight 💪 for what they want!!! -
They fight to be the best!!!!
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Sadly this class isn't always the girls i get to flip with but i love them too😍😍 -
#tumbling
#beastette
#coach
#fitfam
#legionofboom
#cheer
#cheerlife
#mcbridesgymnastics
#1stphorm
I 💘 my girls!!! - I adore teaching these girls every week!!!! Some days i wanna smack😲 them silly bc of attitudes 😤or laziness 😴or no motivation😟......but most days... - Most days i am so proud 🙌 of them!! - These girls fall, twist ankles, hit heads, hyperextend elbows.....but they continue to fight 💪 for what they want!!! - They fight to be the best!!!! - Sadly this class isn't always the girls i get to flip with but i love them too😍😍 - #tumbling  #beastette  #coach  #fitfam  #legionofboom  #cheer  #cheerlife  #mcbridesgymnastics  #1stphorm 
Tonight’s mid month x it class was a blast! Thank you all for coming and letting me kick your butt !! 🤗💪🏽😘 #xsport #Xit #elite #athlete #heartrate #beastmode #groupfitness #personaltrainer #fitness #motivation #iam1stphorm #legionofboom #challenge #inspiration #bikinicompetitor #summerbody #inba #pnba #wbff #npc #goals
This is fucking hilarious 😂 @derekweida .
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Who would you fight out of all the @1stphorm athletes!?!
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Tag them in the comments and tell me why!!
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#femalejohnwick
This is fucking hilarious 😂 @derekweida . . Who would you fight out of all the @1stphorm athletes!?! . Tag them in the comments and tell me why!! . #femalejohnwick 
#repost
This>everything else.
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The late night conversations unable to sleep, speaking about dreams.
The adventures together @ 2am for food or snacks.
The time "we almost died".
Remember when this song was big?!
The best movie quotes!
"Elf and/or Step Brothers is always a must"
Or the movies we cried at...cough cough..."my dog skip".---damnit if it gets me every time.
The people we've lost.
The love that lied
The ones who never left.
Our deepest fears.
How we dream to overcome them.
Speaking with "laughter" and not words..
God.
To talk about God together.
Yeah, that's what I can’t wait for.
#love #lovequotes #pushforward #life #lift #workhard #teamnodaysoff #inspire #inspiration #passion #strength #dedication #determination #fitness #gym #heart #LegionOfBoom #1stphorm #iam1stphorm #1stphorm4life #nextlevelshit #transphormation  #mytransphormationstartstoday #mytransphormation @1stphorm
#repost  This>everything else. - The late night conversations unable to sleep, speaking about dreams. The adventures together @ 2am for food or snacks. The time "we almost died". Remember when this song was big?! The best movie quotes! "Elf and/or Step Brothers is always a must" Or the movies we cried at...cough cough..."my dog skip".---damnit if it gets me every time. The people we've lost. The love that lied The ones who never left. Our deepest fears. How we dream to overcome them. Speaking with "laughter" and not words.. God. To talk about God together. Yeah, that's what I can’t wait for. #love  #lovequotes  #pushforward  #life  #lift  #workhard  #teamnodaysoff  #inspire  #inspiration  #passion  #strength  #dedication  #determination  #fitness  #gym  #heart  #LegionOfBoom  #1stphorm  #iam1stphorm  #1stphorm4life  #nextlevelshit  #transphormation  #mytransphormationstartstoday  #mytransphormation  @1stphorm
When you order squats with a side order of squats you get a healthy portion for hump day🐫.... on a serious note Ive always been a HUGE SQUAT FAN! In the past I’ve only done a few sets with as heavy as weight as possible... don’t get me wrong to each their own lifting heavy stuff is cool beans, however I love the results I’ve been getting by doing at least 4 sets minimum with no less then 12 reps and a few different variations per leg day (i.e box squats, banded squats, burn outs, sumo, ect ect) That or my @1stphorm protein is going to all the right places🍑💥🖤
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#iam1stphorm #legionofboom #humpday #happyhumpday #fitness #fitnessmotivation #fit #fitnessgirl #fitspo #instagramfitness #fitfam #fitgirl #booty🍑 #bootyfordays #glutes #gym #gymrat #gymmotivation #bodybuilding #bodypositive #happy #goals #dreams #gains #gainz #fitlife #flex #squats
When you order squats with a side order of squats you get a healthy portion for hump day🐫.... on a serious note Ive always been a HUGE SQUAT FAN! In the past I’ve only done a few sets with as heavy as weight as possible... don’t get me wrong to each their own lifting heavy stuff is cool beans, however I love the results I’ve been getting by doing at least 4 sets minimum with no less then 12 reps and a few different variations per leg day (i.e box squats, banded squats, burn outs, sumo, ect ect) That or my @1stphorm protein is going to all the right places🍑💥🖤 . . . . #iam1stphorm  #legionofboom  #humpday  #happyhumpday  #fitness  #fitnessmotivation  #fit  #fitnessgirl  #fitspo  #instagramfitness  #fitfam  #fitgirl  #booty 🍑 #bootyfordays  #glutes  #gym  #gymrat  #gymmotivation  #bodybuilding  #bodypositive  #happy  #goals  #dreams  #gains  #gainz  #fitlife  #flex  #squats 
20 minutes, 6 days a week of my life go to HIIT. + tonight a Tricep Burnout! 🙌 .

SS: rope push down & V-Bar push down X15 reps; kept dropping the weight and moving back and forth with no rest: 40, 30, 20, + overhead Tricep Extension X10; 20, 15, .

Give it a try and let me know what you think!! 🖒🤓 .

#bodybuilder #bodybuilding #nutrition #girlswholift #fit #bodybuildingcom #womenofbbcom #1stphorm #iam1stphorm #bethe1 #wedothework #duespaid #legionofboom #phamily #fitmom #bbcom #personaltraining #personaltrainer #npcbikini #arnold2018 #iwillwin #stayahead #resolutions #newyears #fitness #legs #triceps
20 minutes, 6 days a week of my life go to HIIT. + tonight a Tricep Burnout! 🙌 . SS: rope push down & V-Bar push down X15 reps; kept dropping the weight and moving back and forth with no rest: 40, 30, 20, + overhead Tricep Extension X10; 20, 15, . Give it a try and let me know what you think!! 🖒🤓 . #bodybuilder  #bodybuilding  #nutrition  #girlswholift  #fit  #bodybuildingcom  #womenofbbcom  #1stphorm  #iam1stphorm  #bethe1  #wedothework  #duespaid  #legionofboom  #phamily  #fitmom  #bbcom  #personaltraining  #personaltrainer  #npcbikini  #arnold2018  #iwillwin  #stayahead  #resolutions  #newyears  #fitness  #legs  #triceps 
#warriorwednesday 
My plus 1 goes out to everyone who has decided to have the discipline to make their health a priority . .
For everyone who decided to give #100to0 in these next 8 weeks!
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A lot of you have made adjustments , made changes to your training and nutrition plan. While your body adjust to the changes you are feeling it but we know that hump will come to an end by next week. Progress is made in the grit of things.
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This is the #yearofthewarrior 
Will you lead from the front? .
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#iam1stphorm #teamwarriorfitness #fitnessrxstudiosllc #iamfitnessrx #fitmom #1stphorm #legionofboom #mytransphormationstartstoday #TransPhorm #phatraining #wedothework #bethe1
#warriorwednesday  My plus 1 goes out to everyone who has decided to have the discipline to make their health a priority . . For everyone who decided to give #100to0  in these next 8 weeks! . A lot of you have made adjustments , made changes to your training and nutrition plan. While your body adjust to the changes you are feeling it but we know that hump will come to an end by next week. Progress is made in the grit of things. . This is the #yearofthewarrior  Will you lead from the front? . . #iam1stphorm  #teamwarriorfitness  #fitnessrxstudiosllc  #iamfitnessrx  #fitmom  #1stphorm  #legionofboom  #mytransphormationstartstoday  #TransPhorm  #phatraining  #wedothework  #bethe1 
New Years resolutions are in full force! I love when folks join the gym to start living a heathy lifestyle, get in better shape and gain more confidence! 💪I love seeing all the new members at the gym! 😃👍 I look forward to it each year.

1⃣Don't be that person that complains about all the "New Years people" that will be at your gym.  Everyone has to start somewhere.  You were once new to your gym too and I'm sure you wouldn't have wanted anyone to complain that you were there.

2⃣ Introduce yourself and make them feel welcome. 👋As a new member I'm sure it's intimidating walking in and not knowing where everything is at, your routine, all the people there or feeling like the new kid

3⃣Please, please put your damn camera away 📴and do not be one of these assholes that videos people when they are doing something incorrectly.  That pisses me off when I see people in the industry doing that shit.  It's not funny.  It's mean and you're a piece of shit. 😡Take a moment to go introduce yourself and offer to help them and show them the proper technique and let them know you just want them to get the best workout they can and do not want them to get injured.

4⃣Make these new members feel welcome. Your support and encouragement will help them feel welcome and want to keep coming and help them hold true to their resolutions.

5⃣Just remember: Always treat others as you would have them treat you and you will live a happy life and karma will be kind to you
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Supplements: @1stphorm
New Years resolutions are in full force! I love when folks join the gym to start living a heathy lifestyle, get in better shape and gain more confidence! 💪I love seeing all the new members at the gym! 😃👍 I look forward to it each year. 1⃣Don't be that person that complains about all the "New Years people" that will be at your gym. Everyone has to start somewhere. You were once new to your gym too and I'm sure you wouldn't have wanted anyone to complain that you were there. 2⃣ Introduce yourself and make them feel welcome. 👋As a new member I'm sure it's intimidating walking in and not knowing where everything is at, your routine, all the people there or feeling like the new kid 3⃣Please, please put your damn camera away 📴and do not be one of these assholes that videos people when they are doing something incorrectly. That pisses me off when I see people in the industry doing that shit. It's not funny. It's mean and you're a piece of shit. 😡Take a moment to go introduce yourself and offer to help them and show them the proper technique and let them know you just want them to get the best workout they can and do not want them to get injured. 4⃣Make these new members feel welcome. Your support and encouragement will help them feel welcome and want to keep coming and help them hold true to their resolutions. 5⃣Just remember: Always treat others as you would have them treat you and you will live a happy life and karma will be kind to you . Supplements: @1stphorm
Little squeaky on that last rep ... oops —
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Abs and shoulders .... I’m beat... everyday I’m  getting stronger. Keep your head in the game and eyes on the prize. Road to 200lbs! —
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#1stphorm #iam1stphorm #IAM1STPHORM #legionofboom #fitness #goldsgym #gymrat #protien #suppliments #dailynutrition #pnw #pdx #washington #deadlift #carbs  #backday #chestday #God #jesus #godblessamerica #thebible #thewordofgod
We lose track sometimes of our health when we are on the grind for what we want.
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Doesn't matter what shape you were in before, what matters is taking the steps to improve yourself today, now!
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Starts January 22nd!
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Step out of your comfort zone.
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Want it!
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#MTST #TransPhormation #legionofboom #iam1stphorm @1stphorm
We lose track sometimes of our health when we are on the grind for what we want. . Doesn't matter what shape you were in before, what matters is taking the steps to improve yourself today, now! . Starts January 22nd! . Step out of your comfort zone. . Want it! . #MTST  #TransPhormation  #legionofboom  #iam1stphorm  @1stphorm
Taking advice from friends and going to practice my posing. When I feel a little more comfortable. I will pay to go to posing classes. Stay strong and enjoy life!! #legday #posingpractice #legionofboom #physique #bulking #fitgeek #fitphamily #nasmcpt
Workout✔️
Down 9lbs ⬇️ Study/Homework for the rest of the night .  I’m so exhausted! I have my cup of cold water and I’m ready to finish this night like a boss!!! #momboss #fitnessmotivation #fitnessjourney #weightlosstransformation #futuremd #1stphorm #legionofboom #workhard#gymflow #fatlossjourney
Need new workout ideas? Why do a single kettlebell swing when you can do a double Kettlebell swing 😮.
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@1stphorm #iam1stphorm #legionofboom #1stphorm #fit #fitness #fitfam #lift #lifting #gym #gymtime #workout #health #healthy #la #losangeles #pasadena #kettlebell
A healthy outside starts from the inside 😏 @1stphorm
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👉Link in Bio💕
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#FitnessMotivation #Fitspo
#diet #FitnessGoals #exercise
#gains #bodybuilding #FitFam #FitLife #Fitness #FitnessAddict #fitmom #suppliment #GirlsWhoLift
#healthy #transformation
#greens #NoPainNoGain
#PersonalTrainer #bodybuilders
#weightlossjourney
#WeightTraining #Workout
#legionofboom #crossfit
#1stphorm #iam1stphorm
#vegan #sports #diet
A healthy outside starts from the inside 😏 @1stphorm _______________________________ 👉Link in Bio💕 . . . . . . . . . . . #FitnessMotivation  #Fitspo  #diet  #FitnessGoals  #exercise  #gains  #bodybuilding  #FitFam  #FitLife  #Fitness  #FitnessAddict  #fitmom  #suppliment  #GirlsWhoLift  #healthy  #transformation  #greens  #NoPainNoGain  #PersonalTrainer  #bodybuilders  #weightlossjourney  #WeightTraining  #Workout  #legionofboom  #crossfit  #1stphorm  #iam1stphorm  #vegan  #sports  #diet 
Just a few snip-it’s of tonight’s quad/glute workout!
I honestly forgot to record the first thirty min of the workout 🙈I just got right into it!! 🤷🏼‍♀️
BUT these can be at home, with or without a band!
•Warmed up with walking and walking lunges on the treadmill then some dynamic stretching!
•Hip thrusts 4x18 SS Straight leg dead’s 4x12
•Bulgarian split squats 4x12 each leg
•Leg press 10 narrow stance, 10 wide stance x4
•Pistol squats 4x10 each leg (I have to hold onto something to do these...it’s a huge weakness but I’m working on it!) SS Dumbbell Romanian Deadlifts 4x12
•Single leg glute bridges 4x10 (push through the hill) SS Frog pumps 4x20ish
•Banded Donkey kicks (straight leg) SS banded side lying leg lifts (I don’t know if there’s a real name) but keep your toes pointed down, you’ll feel it more in your glutes. Sorry it’s not pictured in the video!) both 4x10
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I like to do jump squats, burpees, mountain climbers, or high knees in between sets to keep the heart rate up!!
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Make sure to focus on the muscle group you’re working, squeeze at the top of the movement, and keep everything slow & controlled.
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#legday #glutes #quads #quadzilla #workoutvideo #iam1stphorm #1stphorm #duespaid #wedothework #bethe1 #legionofboom #neversettle #fitness #girlswhoworkout #girlswithmuscle #embraceyourhealth #fit #fitchick
Just a few snip-it’s of tonight’s quad/glute workout! I honestly forgot to record the first thirty min of the workout 🙈I just got right into it!! 🤷🏼‍♀️ BUT these can be at home, with or without a band! •Warmed up with walking and walking lunges on the treadmill then some dynamic stretching! •Hip thrusts 4x18 SS Straight leg dead’s 4x12 •Bulgarian split squats 4x12 each leg •Leg press 10 narrow stance, 10 wide stance x4 •Pistol squats 4x10 each leg (I have to hold onto something to do these...it’s a huge weakness but I’m working on it!) SS Dumbbell Romanian Deadlifts 4x12 •Single leg glute bridges 4x10 (push through the hill) SS Frog pumps 4x20ish •Banded Donkey kicks (straight leg) SS banded side lying leg lifts (I don’t know if there’s a real name) but keep your toes pointed down, you’ll feel it more in your glutes. Sorry it’s not pictured in the video!) both 4x10 . I like to do jump squats, burpees, mountain climbers, or high knees in between sets to keep the heart rate up!! . Make sure to focus on the muscle group you’re working, squeeze at the top of the movement, and keep everything slow & controlled. . . . . . #legday  #glutes  #quads  #quadzilla  #workoutvideo  #iam1stphorm  #1stphorm  #duespaid  #wedothework  #bethe1  #legionofboom  #neversettle  #fitness  #girlswhoworkout  #girlswithmuscle  #embraceyourhealth  #fit  #fitchick 
✔️Day 8 done!!! I’m feeling super strong and I can tell I’m getting stronger. Today was back day and cardio for 80 Day Obsession. No joke, that cardio kicked my butt and I had to sit down after 😵. I’m determined to make it through these next 77 days. #back #lifting #weights #girlswholift #fit #fitness #workout #fitchick #fitgirl #80dayobsession #cardio #1stphorm #iam1stphorm #legionofboom
Love. Love. Love when companies include a hand written thank you on orders. That is attention to detail.

Not gonna lie, I’ve avoided ordering these products until now because of the price. That’s my own damn fault. 
Time to give these supplements a good ole fashioned college try. 
@1stphorm @themfceoproject @andyfrisella @emilyfrisella @mrfrisella #1stphorm #legionofboom #iam1stphorm #mfceo #100to0 #supplements #bcaa #aminoacids #nutrition #supplementsdontreplacefood #supplementsdontworkifyoudont
Love. Love. Love when companies include a hand written thank you on orders. That is attention to detail. Not gonna lie, I’ve avoided ordering these products until now because of the price. That’s my own damn fault. Time to give these supplements a good ole fashioned college try. @1stphorm @themfceoproject @andyfrisella @emilyfrisella @mrfrisella #1stphorm  #legionofboom  #iam1stphorm  #mfceo  #100to0  #supplements  #bcaa  #aminoacids  #nutrition  #supplementsdontreplacefood  #supplementsdontworkifyoudont 
Happy healthy parents make happy healthy kids.
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We aren’t just raising a toddler and then a kid and then a teenager. We are raising our son to be a functioning member of society. Along with that, we want him to see what a happy and healthy lifestyle means.
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It doesn’t mean starving yourself. It doesn’t mean hours in the gym killing your body over something you ate. It means celebrating what your body can do and taking care of your one and only body you get.
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It’s fun seeing Mark become more active. I must admit I’m a bit jealous that he’s so flexible! 😂
Happy healthy parents make happy healthy kids. - We aren’t just raising a toddler and then a kid and then a teenager. We are raising our son to be a functioning member of society. Along with that, we want him to see what a happy and healthy lifestyle means. - It doesn’t mean starving yourself. It doesn’t mean hours in the gym killing your body over something you ate. It means celebrating what your body can do and taking care of your one and only body you get. - It’s fun seeing Mark become more active. I must admit I’m a bit jealous that he’s so flexible! 😂
I think I’m really starting to get this whole front lat pose down and thank god my lats decided to show up today! .
.💥aslo go over to my bio and check out the new YouTube video up!!!💥
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#sholders #triceps #arms #neversettle #grind #mensphysique #bodybuilding #powerlifting #faith #gymmotivation #fitnessmotivation #bodybuilding  #duespaid #beatsbydre #hardwork #abs #chest #hustle #legs #quads #jesus #cardio #stairmaster #abs #1stphorm #iam1stphorm #legionofboom #motivation
I think I’m really starting to get this whole front lat pose down and thank god my lats decided to show up today! . .💥aslo go over to my bio and check out the new YouTube video up!!!💥 . . . . . #sholders  #triceps  #arms  #neversettle  #grind  #mensphysique  #bodybuilding  #powerlifting  #faith  #gymmotivation  #fitnessmotivation  #bodybuilding  #duespaid  #beatsbydre  #hardwork  #abs  #chest  #hustle  #legs  #quads  #jesus  #cardio  #stairmaster  #abs  #1stphorm  #iam1stphorm  #legionofboom  #motivation 
“Controlling what you can control” is only half the battle...
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The other side of that is not wasting any time, effort, emotions, or energy on what you can’t control.
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Even if you’re not spending time to try and make things better in areas you can’t control ... but you allow them to effect you, rattle you, distract you, alter your emotional state, or any impact on you or your perspective... you’re not truly “controlling what you can control.”
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Focusing solely on what we can control enhances our ability and power to do great things.
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#perspective #iam1stphorm
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📸@davidmullis
“Controlling what you can control” is only half the battle... . The other side of that is not wasting any time, effort, emotions, or energy on what you can’t control. . Even if you’re not spending time to try and make things better in areas you can’t control ... but you allow them to effect you, rattle you, distract you, alter your emotional state, or any impact on you or your perspective... you’re not truly “controlling what you can control.” . Focusing solely on what we can control enhances our ability and power to do great things. . #perspective  #iam1stphorm  . 📸@davidmullis
You are your only excuse. Don't let yourself get in your way... #Repost @arnutrition_fitness (@get_repost)
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#Repost @nate.evansjr with @get_repost
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This video of my brother @real_life_iron_man_2 deserves infinite reposts !!!
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Had to repost!! •
Many have excuses, ooh the gym is not for me, I don’t have time, I have a life, I work a lot, Too many things are going on in my life, etc.
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I don’t know @real_life_iron_man_2 personally, but I’ve followed his page and he’s is truly inspirational
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No excuses, no matter what happens, he keeps going!! •
Share this video so you can start the week believing you can accomplish anything as long as you put your mind to it!! •
What are your excuses?
#WeAre1stPhorm
@1stphorm

#PowerandPraise #Jacked4Jesus #FlexurFaith #RoadToABetterMe #bethe1 #duespaid #phamily #Legionofboom #GODsquad  #VETERAN  #kenpo #myjourney #beastmode #ittakestime #nevergiveup #projectrock #thelongroad #glorytogod #technical #AthleticApostle #PRAYformanceEnhanced  #biggerfasterstronger #Christfit #baldisbeautiful #athlete #100-0 #lessonlearned
You are your only excuse. Don't let yourself get in your way... #Repost  @arnutrition_fitness (@get_repost) ・・・ #Repost  @nate.evansjr with @get_repost ・・・ This video of my brother @real_life_iron_man_2 deserves infinite reposts !!! - Had to repost!! • Many have excuses, ooh the gym is not for me, I don’t have time, I have a life, I work a lot, Too many things are going on in my life, etc. • I don’t know @real_life_iron_man_2 personally, but I’ve followed his page and he’s is truly inspirational • No excuses, no matter what happens, he keeps going!! • Share this video so you can start the week believing you can accomplish anything as long as you put your mind to it!! • What are your excuses? #WeAre1stPhorm  @1stphorm #PowerandPraise  #Jacked4Jesus  #FlexurFaith  #RoadToABetterMe  #bethe1  #duespaid  #phamily  #Legionofboom  #GODsquad   #VETERAN   #kenpo  #myjourney  #beastmode  #ittakestime  #nevergiveup  #projectrock  #thelongroad  #glorytogod  #technical  #AthleticApostle  #PRAYformanceEnhanced   #biggerfasterstronger  #Christfit  #baldisbeautiful  #athlete  #100 -0 #lessonlearned 
I use to do it to prove "them" wrong, we all have our "them".
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The ones who laugh, tease, doubt us for taking steps in bettering ourselves.
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I would hear countless times, "How long are you going to do it this time?", "You're trying to lose weight AGAIN?", and so on. I even had co-workers take bets behind my back on how long I would last this time. I wonder who is still in the running 😉...
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I’m not perfect and I don’t ever claim to be, but I keep going for the ones who won't give up on me no matter how many times I've been knocked down, and felt like staying down. Those are the people I'm too afraid to disappoint to ever stop!
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Most importantly though, I do it for me! Completing my workouts, and hitting my meals for the day, gives me a sense of release. Pushing myself to the limit, and back can't be compared to anything else.
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Whoever you do it for, don't give up!
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And if you are looking for someone to be in your corner, and someone to do it for...I'd be more than happy to be that person!
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#TransPHORMation #100to0 #LetsWork
I use to do it to prove "them" wrong, we all have our "them". - The ones who laugh, tease, doubt us for taking steps in bettering ourselves. - I would hear countless times, "How long are you going to do it this time?", "You're trying to lose weight AGAIN?", and so on. I even had co-workers take bets behind my back on how long I would last this time. I wonder who is still in the running 😉... - I’m not perfect and I don’t ever claim to be, but I keep going for the ones who won't give up on me no matter how many times I've been knocked down, and felt like staying down. Those are the people I'm too afraid to disappoint to ever stop! - Most importantly though, I do it for me! Completing my workouts, and hitting my meals for the day, gives me a sense of release. Pushing myself to the limit, and back can't be compared to anything else. - Whoever you do it for, don't give up! - And if you are looking for someone to be in your corner, and someone to do it for...I'd be more than happy to be that person! - #TransPHORMation  #100to0  #LetsWork 
THIS is how I get to finish the last 8 minutes of my 30 minutes on the arc!  NOT EVERYONE LIKES YOUR PERFUME/COLOGNE!!! SOME people, like myself, are allergic you DUMB FUCK. #fuck #allergies #asthma #gofuckyourself #bitch #duespaid #feelingbetter #nodonutshere #100to0 #1stphormathletesearch #iam1stphorm #iam1stphorm4life #fitnessaddict #fitness #fitnessmotivation #wedothework #LegionofBoom #motivated #goals #crushingit #lovinglife #influencer #boom #weightlosstransformation #weightlosstransformation #weightloss #weightlifting #fitmom #singlemom #doingit #getitdone
THIS is how I get to finish the last 8 minutes of my 30 minutes on the arc! NOT EVERYONE LIKES YOUR PERFUME/COLOGNE!!! SOME people, like myself, are allergic you DUMB FUCK. #fuck  #allergies  #asthma  #gofuckyourself  #bitch  #duespaid  #feelingbetter  #nodonutshere  #100to0  #1stphormathletesearch  #iam1stphorm  #iam1stphorm4life  #fitnessaddict  #fitness  #fitnessmotivation  #wedothework  #LegionofBoom  #motivated  #goals  #crushingit  #lovinglife  #influencer  #boom  #weightlosstransformation  #weightlosstransformation  #weightloss  #weightlifting  #fitmom  #singlemom  #doingit  #getitdone 
Here's something interesting I've recently been reading about; the impact your gut bacteria has on how how your body stores fat. I've come across various studies that have shown that excessive amounts of "bad" gut bacteria is directly linked to obesity.
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In addition to a host of other issues excessive bad bacteria causes, evidently some gut bacteria can actually make you CRAVE junk food. Seriously.
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What happens is an overabundance of this bacteria activates what is called the endocannabinoid system (ECS), which I can't adequately explain without getting into too much scientific detail, but its essentially a biological system that is involved in regulating a variety of physiological/cognitive processes like mood, fertility, memory, pain-sensation, among other things, including your APPETITE.
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Not only can it make you get the 'munchies' so the bacteria get more food to feed on, but they can also cause you to feel dysphoric, or have "bad feelings" when you deprive the bacteria of the type of foods that feed it, and can cause increased stress as well. This is due to not just the signaling of the ECS, but the bad bacteria also has an influence on the vagus nerve, which runs from your gut directly to your brain. This is both insane and fascinating to me and I'm now doing a LOT more research on it.
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Here's the deal though... the way you can fix this is by balancing your gut flora by taking the right foods, multivitamins and probiotics. I don't know about you but this is a pretty serious concern of mine when it comes to my fitness goals and overall wellbeing. Between the probiotic in MicroFactor and Opti-Greens 50, there is a combined 9 billion CFUs of a dozen different strains of healthy bacteria, and part of the reason why this is the most ESSENTIAL part of my supplement regimen. If you have any questions, feel free to DM me.
Here's something interesting I've recently been reading about; the impact your gut bacteria has on how how your body stores fat. I've come across various studies that have shown that excessive amounts of "bad" gut bacteria is directly linked to obesity. . In addition to a host of other issues excessive bad bacteria causes, evidently some gut bacteria can actually make you CRAVE junk food. Seriously. . What happens is an overabundance of this bacteria activates what is called the endocannabinoid system (ECS), which I can't adequately explain without getting into too much scientific detail, but its essentially a biological system that is involved in regulating a variety of physiological/cognitive processes like mood, fertility, memory, pain-sensation, among other things, including your APPETITE. . Not only can it make you get the 'munchies' so the bacteria get more food to feed on, but they can also cause you to feel dysphoric, or have "bad feelings" when you deprive the bacteria of the type of foods that feed it, and can cause increased stress as well. This is due to not just the signaling of the ECS, but the bad bacteria also has an influence on the vagus nerve, which runs from your gut directly to your brain. This is both insane and fascinating to me and I'm now doing a LOT more research on it. . Here's the deal though... the way you can fix this is by balancing your gut flora by taking the right foods, multivitamins and probiotics. I don't know about you but this is a pretty serious concern of mine when it comes to my fitness goals and overall wellbeing. Between the probiotic in MicroFactor and Opti-Greens 50, there is a combined 9 billion CFUs of a dozen different strains of healthy bacteria, and part of the reason why this is the most ESSENTIAL part of my supplement regimen. If you have any questions, feel free to DM me.
The last few months have been some difficult times. I’ve struggled with a breakup. I’ve struggled with PTSD episodes. I’ve had many sleepless nights. I’ve also felt extremely “alive” during this time. 
Don’t get me wrong, it’s been dark times. I’ve wanted to quit. I wanted to numb out. I wanted to escape. -
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I’ve felt most alive because i know that I’m growing as a person. I know that times like these are what makes or breaks someone. It’s easy when everything is going your way but i whole heartedly believe and know that difficult times manifest the biggest growth as long as we keep trudging along. If you’re going through similar stuff, let’s walk through it together. Let’s grow. Let’s not give in to the voice that’s telling us to quit. To numb out. To escape. Life is here and now. Life is meant to be difficult. 
#iamhope 
@iamhopewear
The last few months have been some difficult times. I’ve struggled with a breakup. I’ve struggled with PTSD episodes. I’ve had many sleepless nights. I’ve also felt extremely “alive” during this time. Don’t get me wrong, it’s been dark times. I’ve wanted to quit. I wanted to numb out. I wanted to escape. - - I’ve felt most alive because i know that I’m growing as a person. I know that times like these are what makes or breaks someone. It’s easy when everything is going your way but i whole heartedly believe and know that difficult times manifest the biggest growth as long as we keep trudging along. If you’re going through similar stuff, let’s walk through it together. Let’s grow. Let’s not give in to the voice that’s telling us to quit. To numb out. To escape. Life is here and now. Life is meant to be difficult. #iamhope  @iamhopewear
If you feel like your hips are tight or give you problems when squatting or doing any hinging motions, try this bad booiiii. The hips are a ball & socket joint meaning they can go through more planes of motion than just our wrists and elbows..when you move your foot away or across your body (internal/external rotation of the hips) you’re also stretching out the quads, adductors, abductors and glutes! Stay mobile to be athletic and as efficient in your movements as possible👏🏽
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#workout #strength #gains #gym #fitness #fit #mobility #muscle #bodybuilding #lifestyle #gym #treadmill #legionofboom #pumpchasers #funkfit #tempew8s
If you feel like your hips are tight or give you problems when squatting or doing any hinging motions, try this bad booiiii. The hips are a ball & socket joint meaning they can go through more planes of motion than just our wrists and elbows..when you move your foot away or across your body (internal/external rotation of the hips) you’re also stretching out the quads, adductors, abductors and glutes! Stay mobile to be athletic and as efficient in your movements as possible👏🏽 . . . #workout  #strength  #gains  #gym  #fitness  #fit  #mobility  #muscle  #bodybuilding  #lifestyle  #gym  #treadmill  #legionofboom  #pumpchasers  #funkfit  #tempew8s