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! 🙂
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!
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.
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 👋🏻 🌎 .
#gymlife#legionofboom#duespaid . .
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!
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!!!!
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
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. .
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!!
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
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.
You can make excuses or you can make things happen, you can’t do both.
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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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😍😍 -
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
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.
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.
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! 😂
“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.
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!
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. -
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.