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Currently dying on the stair master as I type this. I’m not a cardio lover, in fact, I kinda despise it🙃 I have a goal right now, which is to start cutting body fat. In order to get the results I want, I need to put the work in. That means sticking to my macros, getting in my training sessions, and doing the cardio I’m supposed to be doing. DON’T cheat yourself. Don’t skip things you know you gotta do. If you put in the work and you put in 100% effort, I promise you will be happy with the outcome. 
YOU are in charge of YOU 💪🏼
Currently dying on the stair master as I type this. I’m not a cardio lover, in fact, I kinda despise it🙃 I have a goal right now, which is to start cutting body fat. In order to get the results I want, I need to put the work in. That means sticking to my macros, getting in my training sessions, and doing the cardio I’m supposed to be doing. DON’T cheat yourself. Don’t skip things you know you gotta do. If you put in the work and you put in 100% effort, I promise you will be happy with the outcome. YOU are in charge of YOU 💪🏼
Its all mine ❤ who doesnt love their own gym ;)
Its all mine ❤ who doesnt love their own gym ;)
In order to stand out in a world so big, you have to do things that make you stand out.
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You have to take risks. You have to put yourself out there.
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I cannot believe all that I have – the fact that I am graduating in May from an Ivy League school with my Masters.
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My dream has come true. When I was a wee little girl, my mom took me to work with her at the University of PENN. I had always felt like a small fish in a big pond when I would walk around in awe.
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When I looking at undergraduate schools, I thought there is no way I could go to UPENN. I had terrible SAT scores because I suck at tests and I knew that my athletic capabilities were not enough to get me in.
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Had I believed in myself a little more, I would have realized my worth. 4 years ago, I told my co-worker – I think I am going to apply to UPENN. She chuckled and said go for it.
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I did just that and when I received my acceptance letter, I nearly passed out.
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4 years later – I am here – less than 6 months from graduation.
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I am no longer a little fish in a big pond. I am a great white – pushing forward.
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Never give up on yourself.
In order to stand out in a world so big, you have to do things that make you stand out. . You have to take risks. You have to put yourself out there. . I cannot believe all that I have – the fact that I am graduating in May from an Ivy League school with my Masters. . My dream has come true. When I was a wee little girl, my mom took me to work with her at the University of PENN. I had always felt like a small fish in a big pond when I would walk around in awe. . When I looking at undergraduate schools, I thought there is no way I could go to UPENN. I had terrible SAT scores because I suck at tests and I knew that my athletic capabilities were not enough to get me in. . Had I believed in myself a little more, I would have realized my worth. 4 years ago, I told my co-worker – I think I am going to apply to UPENN. She chuckled and said go for it. . I did just that and when I received my acceptance letter, I nearly passed out. . 4 years later – I am here – less than 6 months from graduation. . I am no longer a little fish in a big pond. I am a great white – pushing forward. . Never give up on yourself.
THANKS FOR READING.... Wasn’t planning on posting this photo at all, but Holy Fuck, take a look at this fat kid in his Rick & Morty Pajama Shorts lol By no means am I happy or proud to post this photo, but I realize I’m not the only one posting a vulnerable photo they are not proud of. There are some very brave men and women who posted photos of them not looking their best, some of us at the worst we have ever been. And to those of you who have done so, I applaud you. 
It easy to post a good pic all the time, with good lighting, jacked muscles, make-up did, hair did everything did and just post that shit. It’s another to be vulnerable and have nothing hiding your imperfections and opening up to basically everyone on social media. And opening the flood gates to be judged, everyone just wants to get better and build a better version of themselves. Weather your over weight and wanna lose fat, skinny and wanna build muscle or already fit but want to take it to the next level. But know none of that is going to be accomplished if you don’t put in the effort, you get out what you put in. Believe me I’m no poster child for transformation change, I’ve been on a rollercoaster weight lose battle for the past 4 years. But at some point we have to look at our selves in the mirror and say enough is enough. 
Let’s all just fucking Do It, everyone encourage, motivate and push one another to be a better version of themselves. At the end of the day weather or not you won a cash prize or anything, if you have made improvements and gotten closer to your goal you are WINNING. make 2018 the year, Pay Those Fucking Dues. @andyfrisella 
#mytransphormationstartstoday #iam1stphorm #1stphorm #duespaid  #fitnesstransformation #workinprogress #mytransphormation #fitnessjourney #weightloss #fatloss #weightlossjourney #fattofit #weightlossmotivation #noexcuses #getfit #fatkidtryingtobefit #gymlife #athlete #donthatemotivate #emergegrowovercome #trainhard #inspire #workhustlekill #neversettle #phamily #flagnorfail #enterwithpurpose #showtheworld #bethe1 #truthdriveambition
THANKS FOR READING.... Wasn’t planning on posting this photo at all, but Holy Fuck, take a look at this fat kid in his Rick & Morty Pajama Shorts lol By no means am I happy or proud to post this photo, but I realize I’m not the only one posting a vulnerable photo they are not proud of. There are some very brave men and women who posted photos of them not looking their best, some of us at the worst we have ever been. And to those of you who have done so, I applaud you. It easy to post a good pic all the time, with good lighting, jacked muscles, make-up did, hair did everything did and just post that shit. It’s another to be vulnerable and have nothing hiding your imperfections and opening up to basically everyone on social media. And opening the flood gates to be judged, everyone just wants to get better and build a better version of themselves. Weather your over weight and wanna lose fat, skinny and wanna build muscle or already fit but want to take it to the next level. But know none of that is going to be accomplished if you don’t put in the effort, you get out what you put in. Believe me I’m no poster child for transformation change, I’ve been on a rollercoaster weight lose battle for the past 4 years. But at some point we have to look at our selves in the mirror and say enough is enough. Let’s all just fucking Do It, everyone encourage, motivate and push one another to be a better version of themselves. At the end of the day weather or not you won a cash prize or anything, if you have made improvements and gotten closer to your goal you are WINNING. make 2018 the year, Pay Those Fucking Dues. @andyfrisella #mytransphormationstartstoday  #iam1stphorm  #1stphorm  #duespaid  #fitnesstransformation  #workinprogress  #mytransphormation  #fitnessjourney  #weightloss  #fatloss  #weightlossjourney  #fattofit  #weightlossmotivation  #noexcuses  #getfit  #fatkidtryingtobefit  #gymlife  #athlete  #donthatemotivate  #emergegrowovercome  #trainhard  #inspire  #workhustlekill  #neversettle  #phamily  #flagnorfail  #enterwithpurpose  #showtheworld  #bethe1  #truthdriveambition 
When your @1stphorm #phamily comes into town and it’s still a few days before the #transphormationchallenge2018 starts, you go get the best donut in town #bluestardonuts for your post workout glucose🍩 @megzie_9 thanks for hanging out with me you are just the sweetest 💕
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#legionofboom #neversettle #nextlevelshit #weare1stphorm #1am1stphorm #1stphormlegionnaire #1stphorm4life #postworkout #donuts #treatyoself #straighttothebooty #transphormationchallenge #duespaid #yolo #blueberrybourbonbasildonut
When your @1stphorm #phamily  comes into town and it’s still a few days before the #transphormationchallenge2018  starts, you go get the best donut in town #bluestardonuts  for your post workout glucose🍩 @megzie_9 thanks for hanging out with me you are just the sweetest 💕 . #legionofboom  #neversettle  #nextlevelshit  #weare1stphorm  #1am1stphorm  #1stphormlegionnaire  #1stphorm4life  #postworkout  #donuts  #treatyoself  #straighttothebooty  #transphormationchallenge  #duespaid  #yolo  #blueberrybourbonbasildonut 
Couple goalss❤❌
Couple goalss❤❌
*smith machine sumo pause squats 
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Good exercise to fire up those glutes and the outer part of your quads!
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Start with a light weight so u can get used to the movement and really get that stretch on your inner thighs.
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Every set increase the weight and drop your reps. 
As you come down on your negative completely de load the bar for 2-3 seconds and explode up on the positive as fast and controlled as you can!
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Remember to keep your legs in front of you and as wide open as possible to get the best out of this workout!! _

#legworkout #glutes #booty🍑 #motivated #duespaid #crunchbrownsville #dedication #asthetics #legday #bosybuilding #lifestyleblogger #instagood #instadaily #legionofboom #iam1stphorm
*smith machine sumo pause squats _ Good exercise to fire up those glutes and the outer part of your quads! _ Start with a light weight so u can get used to the movement and really get that stretch on your inner thighs. _ Every set increase the weight and drop your reps. As you come down on your negative completely de load the bar for 2-3 seconds and explode up on the positive as fast and controlled as you can! _ Remember to keep your legs in front of you and as wide open as possible to get the best out of this workout!! _ #legworkout  #glutes  #booty 🍑 #motivated  #duespaid  #crunchbrownsville  #dedication  #asthetics  #legday  #bosybuilding  #lifestyleblogger  #instagood  #instadaily  #legionofboom  #iam1stphorm 
"So what do you do for cardio?"
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Last set, few reps were too fast. Nothing like tempos for some oxygen deprivation!
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#royalbarbellfit #thepumpisthecure #STRONGTHESULLIVANWAY #bloodpressuregang
5 sets of 6 reps in I failed to reach 6 reps on my final set. #not my most impressive workout #duespaid #1stphorm #iam1stphorm #legionofboom #idothisforme #fitness
Look at the person staring back at you in the mirror. •
What does this person say about you?
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You can try and fool yourself all you want.
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But when that person is looking back at you, it shows all.
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Work hard, when you think your working hard find a way to work harder. There is always a way to work harder.
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We all have times we go through the motions.
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These are the times you need to look at that man in the mirror.
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Find a way to work harder.
Look at the person staring back at you in the mirror. • What does this person say about you? • You can try and fool yourself all you want. • But when that person is looking back at you, it shows all. • Work hard, when you think your working hard find a way to work harder. There is always a way to work harder. • We all have times we go through the motions. • These are the times you need to look at that man in the mirror. • Find a way to work harder.
What should i name this ? •pulled chicken •mashed baked potato • bacon •shredded cheese •ranch&bbq sauce #foodporn #bodybuilding #eatcleantrainmean #hungry #foodie #lifestyle #gymrat #fitfam #iam1stphorm #duespaid #dedicated #foodmodel #allyouneedislove #foodgasam
Picked up right where I left off.. #lvft #neversettle #duespaid #gym #fitness
Had active shooter training today and when I took off the helmet when we were done people died laughing😂 I underestimated how ridiculous it looked, but I rocked it all the way home and am about to rock the corn in the gym😂 #beproudtobeyourself and laugh at yourself from time to time😅👊🏽
Had active shooter training today and when I took off the helmet when we were done people died laughing😂 I underestimated how ridiculous it looked, but I rocked it all the way home and am about to rock the corn in the gym😂 #beproudtobeyourself  and laugh at yourself from time to time😅👊🏽
💪🏻💪🏻💪🏻
💪🏻💪🏻💪🏻
This is the view you get from the gym. Who wouldn’t want to train here?! #charliethemascot #selfmadetrainingfacilitymv
It’s here ladies and gentlemen of the 1st phorm community let’s hit it #iam1stphorm, #1stphorm, #legionofboom, #1stphormathletesearch, #bethe1, #wedothework, and #duespaid, #gains, #hatersaregointodoupt, #grinddontstop
When you've reached a level of which no one really believed in you to reach. To battle all the way up to make a dream come true many don't understand.This was was more then just wanting to do bodybuilding show, it was more then just dieting and training...It was to show that no matter what stood in my way (No job, no coach, no sleep, no real reason to be up there.) I will reach that moment, I can reach that moment and be very proud!! Just like how I began my journey...not much in my pocket, or no one around, not much to work with but my fluffed up self. I would reach out to big names for advice, help, guidance only to be ignored or wasn't popular enough to be helped (some of you know what that means)...But that's fine, I figured it out, I got it done anyways, I lost my weight 140+lbs, gained my size and put on my small chonies!!!🏋️‍♂️ and posed my ass off!! No one has to believe in me but me...just like the work won't get done for me, I'll have to go out and make it happen!! Every lesson learned, every workout made, It a gotta be done by me! 
I myself have a long ways to go in my journey still and no where near where I would like to be but will continue pushing strong...I hope to keep sharing my journey with you all hoping it helps inspires you or motivated you to aim for your best!! Unlike what's happen to me, I always answer when folks ask for help, I am always happy to add some guidance and info so feel free to message me anytime! #TBT #iam1stphorm .
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.#bodybuilding
#transformforlife #wlstories #100to0 #transformation #Motivation #inspiration #progress #heart #weightlossmotivation #fitspiration #fitfam  #fitness #healthy #happy #love #fitnessaddict #truth #healthyliving #determination #weightlosstransformations #gym  #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid
When you've reached a level of which no one really believed in you to reach. To battle all the way up to make a dream come true many don't understand.This was was more then just wanting to do bodybuilding show, it was more then just dieting and training...It was to show that no matter what stood in my way (No job, no coach, no sleep, no real reason to be up there.) I will reach that moment, I can reach that moment and be very proud!! Just like how I began my journey...not much in my pocket, or no one around, not much to work with but my fluffed up self. I would reach out to big names for advice, help, guidance only to be ignored or wasn't popular enough to be helped (some of you know what that means)...But that's fine, I figured it out, I got it done anyways, I lost my weight 140+lbs, gained my size and put on my small chonies!!!🏋️‍♂️ and posed my ass off!! No one has to believe in me but me...just like the work won't get done for me, I'll have to go out and make it happen!! Every lesson learned, every workout made, It a gotta be done by me! I myself have a long ways to go in my journey still and no where near where I would like to be but will continue pushing strong...I hope to keep sharing my journey with you all hoping it helps inspires you or motivated you to aim for your best!! Unlike what's happen to me, I always answer when folks ask for help, I am always happy to add some guidance and info so feel free to message me anytime! #TBT  #iam1stphorm  . . . . . . . .#bodybuilding  #transformforlife  #wlstories  #100to0  #transformation  #Motivation  #inspiration  #progress  #heart  #weightlossmotivation  #fitspiration  #fitfam   #fitness  #healthy  #happy  #love  #fitnessaddict  #truth  #healthyliving  #determination  #weightlosstransformations  #gym   #1stphorm  #legionofboom  #wedothework  #1stphormathletesearch  #bethe1  #duespaid 
71 days:

Okay. So, with prep starting a few weeks ago...I had planned on utilizing @instagram as a major resource for new exercises and encouragement.

What I’ve noticed is, within the last few years, the fitness industry has change so effing much. Since when did posting ass pictures or body pictures with ZERO explanation as to how a person got to that point become a helpful way get others to live a healthier lifestyle?

I guess what I’m trying to say is, be proud of your work (shit, I am 🤷🏽‍♀️), but don’t just post to post. Leave a lasting impression, encourage someone else to try what you’re doing, explain what you’re doing and how you got to where you are. Share the good AND the bad. 
What I’m starting to realize is, there are so many people out there that want to make a change. They want change so badly, but, they don’t know where to start. 
We can all succeed and helping others become their best version will not hinder your success. So, be a kind person and help lift others higher.

#1stphorm
#legionofboom
#1stphormathletesearch
#100to0
#mfceo
#themfceoproject
#wedothework
#bosslady
#entrepreneur
#businesswoman
#neversettle
#duespaid
#dothework
#payyourdues
#mytransphormationstartstoday
#1stphormathlete
#entrepreneurship 
#starttoday
#bikinicompetitor
#20for5
#abs
71 days: Okay. So, with prep starting a few weeks ago...I had planned on utilizing @instagram as a major resource for new exercises and encouragement. What I’ve noticed is, within the last few years, the fitness industry has change so effing much. Since when did posting ass pictures or body pictures with ZERO explanation as to how a person got to that point become a helpful way get others to live a healthier lifestyle? I guess what I’m trying to say is, be proud of your work (shit, I am 🤷🏽‍♀️), but don’t just post to post. Leave a lasting impression, encourage someone else to try what you’re doing, explain what you’re doing and how you got to where you are. Share the good AND the bad. What I’m starting to realize is, there are so many people out there that want to make a change. They want change so badly, but, they don’t know where to start. We can all succeed and helping others become their best version will not hinder your success. So, be a kind person and help lift others higher. #1stphorm  #legionofboom  #1stphormathletesearch  #100to0  #mfceo  #themfceoproject  #wedothework  #bosslady  #entrepreneur  #businesswoman  #neversettle  #duespaid  #dothework  #payyourdues  #mytransphormationstartstoday  #1stphormathlete  #entrepreneurship  #starttoday  #bikinicompetitor  #20for5  #abs 
RECIPE: Peppermint Vanilla Iced Coffee
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50 G of Protein
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@1stPhorm @andyfrisella .
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3 Cups of Coffee
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Half Cup of Almond Milk
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2 Scoops Level 1 Protein
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Shot of Peppermint Creamer
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#fitness #bodybuilding #golds #weightlifting #instagood #igbodybuilding #1stphormathletesearch #mindset #instagramfitness #motivation #entrepreneur #legionofboom #ifbb #staunch #mealprep #military #1stPhorm
#fitnessgoals #health #lifestyle #militarymuscle #like4like #followforfollow
#USMC #military #DuesPaid
RECIPE: Peppermint Vanilla Iced Coffee . . 50 G of Protein . . @1stPhorm @andyfrisella . . 3 Cups of Coffee . Half Cup of Almond Milk . 2 Scoops Level 1 Protein . Shot of Peppermint Creamer . . • • #fitness  #bodybuilding  #golds  #weightlifting  #instagood  #igbodybuilding  #1stphormathletesearch  #mindset  #instagramfitness  #motivation  #entrepreneur  #legionofboom  #ifbb  #staunch  #mealprep  #military  #1stPhorm  #fitnessgoals  #health  #lifestyle  #militarymuscle  #like4like  #followforfollow  #USMC  #military  #DuesPaid 
ABS ABS ABS 💃🏼 I didn’t have much time to workout today so I did abs for 30 minutes straight & I am sooo scared for tomorrow. The entire time I was thinking about how well my new diet should go with my training & it pushed me to demolish my abs. Can’t wait to see the results 🌞
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#1stphorm #iam1stphorm #legionofboom #duespaid #fitchick #abs #abworkout #coreworkout #fitness #fitnessmotivation #fitnessgirl #fitnessjourney #fitnesstransformation #instagramfitness #fitnation #fitnesslife #fitgirl #fitspo #fitspiration #fitwomen #lvac #lvacflamingo #lvacgram #fitnesslifestyle #fitgoals #fit4life #workout #workoutmotivation #workoutmode
ABS ABS ABS 💃🏼 I didn’t have much time to workout today so I did abs for 30 minutes straight & I am sooo scared for tomorrow. The entire time I was thinking about how well my new diet should go with my training & it pushed me to demolish my abs. Can’t wait to see the results 🌞 . . #1stphorm  #iam1stphorm  #legionofboom  #duespaid  #fitchick  #abs  #abworkout  #coreworkout  #fitness  #fitnessmotivation  #fitnessgirl  #fitnessjourney  #fitnesstransformation  #instagramfitness  #fitnation  #fitnesslife  #fitgirl  #fitspo  #fitspiration  #fitwomen  #lvac  #lvacflamingo  #lvacgram  #fitnesslifestyle  #fitgoals  #fit4life  #workout  #workoutmotivation  #workoutmode 
I didn’t feel great during yesterday’s lift, so I decided to take today off from punishing the iron. I did not, however, totally take the day off-I did the P90X stretch video. Stretching has been something I’ve been better about post workout, but it always feels good to do an in depth, full body stretch. 
I did make sure @huntcreek43 got in a great full body workout though! We’re starting to get him back into good shape after a lengthy holiday absence from exercise. Soon enough he’ll be in condition to use those sweet battle ropes 😁

#FitnessSpecialist #Fitness
#harpenaufamilychiropractic
#InHomeTraining #1on1Training #ActiveRestDay
#DadLife #DadWorkout #100-0 #XStretch #Stretching
#StrongerThanYesterday #BAMN
#BasementOfSwolitude #DuesPaid
#EveryStepIsOneStepCloser
#EveryRepIsOneRepCloser
I didn’t feel great during yesterday’s lift, so I decided to take today off from punishing the iron. I did not, however, totally take the day off-I did the P90X stretch video. Stretching has been something I’ve been better about post workout, but it always feels good to do an in depth, full body stretch. I did make sure @huntcreek43 got in a great full body workout though! We’re starting to get him back into good shape after a lengthy holiday absence from exercise. Soon enough he’ll be in condition to use those sweet battle ropes 😁 #FitnessSpecialist  #Fitness  #harpenaufamilychiropractic  #InHomeTraining  #1on1Training  #ActiveRestDay  #DadLife  #DadWorkout  #100 -0 #XStretch  #Stretching  #StrongerThanYesterday  #BAMN  #BasementOfSwolitude  #DuesPaid  #EveryStepIsOneStepCloser  #EveryRepIsOneRepCloser 
Been implementing intermittent fasting (IF) in my routine daily since coming back from being sick. I have to say, I’m a big fan. Currently on the typical 16/8 split, and it’s just what is working well for my day to day lifestyle. I actually have more energy throughout my day, and I’m not starving for food every 2 hours like usual. 🤷🏻‍♀️ I haven’t felt the need for coffee first thing in the morning either. Who dis I’m talking about?! Just over here stoked on life and happy as a clam!
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Mooremethodfit.com
Been implementing intermittent fasting (IF) in my routine daily since coming back from being sick. I have to say, I’m a big fan. Currently on the typical 16/8 split, and it’s just what is working well for my day to day lifestyle. I actually have more energy throughout my day, and I’m not starving for food every 2 hours like usual. 🤷🏻‍♀️ I haven’t felt the need for coffee first thing in the morning either. Who dis I’m talking about?! Just over here stoked on life and happy as a clam! . . Mooremethodfit.com
When you get to the gym and its closed... but you already took your preworkout... 😂😂
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https://www.gofundme.com/vqjvee-dream-gym
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#God #focus #fitness #strong #lifting #usmc #Love #motivation #hardcore #happy #physique #fitnessmotivation #animalpak #Hardwork #followme #IFBB #me #pushpullgrind #gains #fitnessjourney #instagood #success #follow #psychotic  #insanelabz #jointheasylum #teaminsanelabz #alienrecovery #wedothework #duespaid
When you get to the gym and its closed... but you already took your preworkout... 😂😂 • https://www.gofundme.com/vqjvee-dream-gym • #God  #focus  #fitness  #strong  #lifting  #usmc  #Love  #motivation  #hardcore  #happy  #physique  #fitnessmotivation  #animalpak  #Hardwork  #followme  #IFBB  #me  #pushpullgrind  #gains  #fitnessjourney  #instagood  #success  #follow  #psychotic  #insanelabz  #jointheasylum  #teaminsanelabz  #alienrecovery  #wedothework  #duespaid 
I GENUINELY love what I do. I couldn’t be MORE EXCITED to start off the Spring 2018 semester next week with @csun_ctbf and provide the CSUN COMMUNITY with FREE fitness training (both personal training and group) all semester long. .
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#kinposeoftheday #committofit #ctbf #iam1stphorm #1stphorm #legionofboom #duespaid #payitforward #instagood #happy #bestlifeproject #nofilter #nofilterneeded
With our #OptiGreens50 you won’t just be getting in the micronutrients to stay healthy, you’ll actually FEEL healthier too! You’ll notice your digestion is greatly improved, you’ll get sick less, dotoxify your body, and your natural energy will even improve!
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You will not find a better greens supplement anywhere in the world.
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Not only is the highest quality, but it contains zero synthetic colors, flavors, sweeteners, or preservatives. It’s 100% non-gmo and all the grasses are organic!
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Be healthy and feel healthy with Opti-Greens 50! #iam1stPhorm
With our #OptiGreens50  you won’t just be getting in the micronutrients to stay healthy, you’ll actually FEEL healthier too! You’ll notice your digestion is greatly improved, you’ll get sick less, dotoxify your body, and your natural energy will even improve! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You will not find a better greens supplement anywhere in the world. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not only is the highest quality, but it contains zero synthetic colors, flavors, sweeteners, or preservatives. It’s 100% non-gmo and all the grasses are organic! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be healthy and feel healthy with Opti-Greens 50! #iam1stPhorm 
Did these after ME lowers.
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Great for shoulder stability work, bad for your ego as you're gonna look dumb as shit doing them in a commercial/university gym setting according to everyone else. -
Try them. You'll love/hate them and the way they make you feel.
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Lacrosse guys, do these if you want to keep your shoulders healthy during the season.
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30lb KB's on 20lb resistance bands because I forgot my @roguefitness minis at home like a moron.
Did these after ME lowers. - Great for shoulder stability work, bad for your ego as you're gonna look dumb as shit doing them in a commercial/university gym setting according to everyone else. - Try them. You'll love/hate them and the way they make you feel. - Lacrosse guys, do these if you want to keep your shoulders healthy during the season. - 30lb KB's on 20lb resistance bands because I forgot my @roguefitness minis at home like a moron.
SEND ME ⚫️🔵⚫️#BlueLineBeasts #ThinBlueLine
So some how I’ve managed to tweak my neck. I can hardly move it and I’ve tried everything from heat, to hot showers, this acupressure mat of my moms, rolling and nothing has worked. The acupressure mat has helped tremendously and I am just hoping that it gets better before my meet!!!! 😳😭 hopefully I can get to the sauna tomorrow to help relax me a little more!!! Cheers to meet week fun! I am also taking my FullMega (omega 3s) to help reduce any inflammation we got going on. Reducing inflammation is just one of the benefits of an omega 3....but right now I am broken and am trying to get fixed quick! 😂😭🤷🏻‍♀️ #justmyluck #meetweek #iam1stphorm #accupressure
So some how I’ve managed to tweak my neck. I can hardly move it and I’ve tried everything from heat, to hot showers, this acupressure mat of my moms, rolling and nothing has worked. The acupressure mat has helped tremendously and I am just hoping that it gets better before my meet!!!! 😳😭 hopefully I can get to the sauna tomorrow to help relax me a little more!!! Cheers to meet week fun! I am also taking my FullMega (omega 3s) to help reduce any inflammation we got going on. Reducing inflammation is just one of the benefits of an omega 3....but right now I am broken and am trying to get fixed quick! 😂😭🤷🏻‍♀️ #justmyluck  #meetweek  #iam1stphorm  #accupressure 
Was looking through photos and ohmygoshhhh!!
My hair has grown out SOOooO much since I first got it chopped!
I think it's time to trim it up .. before leaving to my sister's wedding in Vegas next month - yeah, no?! Alsoooo.. I'm really missing my tan😭
#itsbrielle #behindthechair #1stphorm #phamily #legionofBOOM #newdo
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#iam1stphorm #bethe1 #fitfam #fitchicks #inkedandfit  #girlswhoride #duespaid #personaltrainer  #gymgrind #musclenation #MakeKindnessNormal #wedothework
Was looking through photos and ohmygoshhhh!! My hair has grown out SOOooO much since I first got it chopped! I think it's time to trim it up .. before leaving to my sister's wedding in Vegas next month - yeah, no?! Alsoooo.. I'm really missing my tan😭 #itsbrielle  #behindthechair  #1stphorm  #phamily  #legionofBOOM  #newdo  . . . . . #iam1stphorm  #bethe1  #fitfam  #fitchicks  #inkedandfit   #girlswhoride  #duespaid  #personaltrainer   #gymgrind  #musclenation  #MakeKindnessNormal  #wedothework 
Really trying to step my upper body game up! Finally seeing and feeling progress!! Focused on shoulders, but couldn't resist some arm work! 💪😝 #duespaid #shoulderday #installingmuscles #1stphorm #neversettle #transphorm #mytransphormationstartstoday #teamfail #fitpham #growbabygrow #liftlikeagirl💪 #conquer #crushinggoals
No matter what your goals are or how far along you are in your fitness journey, you have to make sure your foundation is being taken care of. Making sure you’re getting in the proper amount of greens, micronutrients, vitamins, minerals, etc. It helps to regulate everything from digestion, natural energy levels, focus, and so much more. I can admit I don’t get nearly enough fruits and veggies in my diet SO I turn to #OptiGreens50 to give my body everything it needs to function at it’s best 🥦🥒🥗
• Also living in these 1P beach shorts at home 💙 They do run a little small so I would size up 🙏🏻
• Free shipping on all @1stphorm products using the link in my bio.
No matter what your goals are or how far along you are in your fitness journey, you have to make sure your foundation is being taken care of. Making sure you’re getting in the proper amount of greens, micronutrients, vitamins, minerals, etc. It helps to regulate everything from digestion, natural energy levels, focus, and so much more. I can admit I don’t get nearly enough fruits and veggies in my diet SO I turn to #OptiGreens50  to give my body everything it needs to function at it’s best 🥦🥒🥗 • Also living in these 1P beach shorts at home 💙 They do run a little small so I would size up 🙏🏻 • Free shipping on all @1stphorm products using the link in my bio.
What do you do on a freezing cold day in Florida, why you meal prep.

Having a little one pot cheesy taco pasta and Greek chicken cutlets with brown rice and cauliflower. 
As you can see, I have a couple sou chefs hoping to get a little taste of mama and daddies goodies.

Meal prep will help you meet your goals with very little stress. Having your meals done ahead of time can be an essential tool to make sure you meet your nutritional needs. Especially if you are trying to hit a certain amount of macros.

Getting your daily dose of fruits and veggies can be hard, so taking 2 scoops of @1stphorm Optigreens will make sure that you are getting those 11 servings a day that your body needs.

I love my @fitpacker meal prep containers. Perfect for my needs.

If you have questions about meal prep or Optigreens, please feel free to reach out to me. I will help any way I can.

And the chickens not fried.....LOL

#PowerandPraise #Jacked4Jesus #FlexurFaith #RoadToABetterMe #iam1stphorm  #bethe1 #duespaid #phamily #Legionofboom #GODsquad  #VETERAN  #kenpo #myjourney #onepotmeal #ittakestime #nevergiveup #projectrock #mealprep #thelongroad #glorytogod #technical #AthleticApostle #PRAYformanceEnhanced  #biggerfasterstronger #Christfit #GreatDane_HNP #athlete #fitness #100-0 #lessonlearned
What do you do on a freezing cold day in Florida, why you meal prep. Having a little one pot cheesy taco pasta and Greek chicken cutlets with brown rice and cauliflower. As you can see, I have a couple sou chefs hoping to get a little taste of mama and daddies goodies. Meal prep will help you meet your goals with very little stress. Having your meals done ahead of time can be an essential tool to make sure you meet your nutritional needs. Especially if you are trying to hit a certain amount of macros. Getting your daily dose of fruits and veggies can be hard, so taking 2 scoops of @1stphorm Optigreens will make sure that you are getting those 11 servings a day that your body needs. I love my @fitpacker meal prep containers. Perfect for my needs. If you have questions about meal prep or Optigreens, please feel free to reach out to me. I will help any way I can. And the chickens not fried.....LOL #PowerandPraise  #Jacked4Jesus  #FlexurFaith  #RoadToABetterMe  #iam1stphorm   #bethe1  #duespaid  #phamily  #Legionofboom  #GODsquad   #VETERAN   #kenpo  #myjourney  #onepotmeal  #ittakestime  #nevergiveup  #projectrock  #mealprep  #thelongroad  #glorytogod  #technical  #AthleticApostle  #PRAYformanceEnhanced   #biggerfasterstronger  #Christfit  #GreatDane_HNP  #athlete  #fitness  #100 -0 #lessonlearned 
Haven’t seen 315 for dead lift in a while. Felt great. .
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It's time to take action
It's time to stay inspired
It's time to prove that we aren't all talk
And we're not afraid of the risk.
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Haven’t seen 315 for dead lift in a while. Felt great. . . . It's time to take action It's time to stay inspired It's time to prove that we aren't all talk And we're not afraid of the risk. . . .
Week 5 Day 2. Strength bench day. Things felt really good. Should still a little weak as I get through reps. But still feeling strong! First clip is 285x3, second is Spoto press, 270x5. Finished off with feet up presses 250x7. .
I love using different variations to the core exercises, (squat, bench, deadlift). Changes things up, and makes me work in different intensities. Try changing things up if your workouts become stagnant,  and you need to get past a plateau!
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If you need help with your workouts hit me up! Currently taking on clients at @fitcitystl and online! .
Programmed by: @lambdaphysiques
@camlam.lpc 
Fueled by: @1stphorm @skull_smash_ammonia
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#bodybuilding #fitness #focus #inspireothers #gotowork #s2faction #s2spartans #dominate #bodybuildersthatpowerlift #powerlifting #uspa #ipl #benchpress #teamtridentperformance #lambdaphysiqueconcepts #legionofboom #1stphorm #1stphormathletesearch #wedothework #duespaid #neversttle #iam1stphorm #transphormation #mytransformationstartstoday #100to0 #npc
Week 5 Day 2. Strength bench day. Things felt really good. Should still a little weak as I get through reps. But still feeling strong! First clip is 285x3, second is Spoto press, 270x5. Finished off with feet up presses 250x7. . I love using different variations to the core exercises, (squat, bench, deadlift). Changes things up, and makes me work in different intensities. Try changing things up if your workouts become stagnant, and you need to get past a plateau! . If you need help with your workouts hit me up! Currently taking on clients at @fitcitystl and online! . Programmed by: @lambdaphysiques @camlam.lpc  Fueled by: @1stphorm @skull_smash_ammonia . #bodybuilding  #fitness  #focus  #inspireothers  #gotowork  #s2faction  #s2spartans  #dominate  #bodybuildersthatpowerlift  #powerlifting  #uspa  #ipl  #benchpress  #teamtridentperformance  #lambdaphysiqueconcepts  #legionofboom  #1stphorm  #1stphormathletesearch  #wedothework  #duespaid  #neversttle  #iam1stphorm  #transphormation  #mytransformationstartstoday  #100to0  #npc 
I only invest in Buffcoins 😂😂
#1stphormathletesearch #bethe1 #wedothework #duespaid #transphormation, #iam1stphorm #mytransphormation #phamily #mytransphormationstartstoday
#fitness #aesthetic #tagyourgympartner
 MakeAGreatDay StriveForGreatness Follow @1stphorm and if you want to hear a little motivation and truth throw @andyfrisella a follow  I may not be the biggest person at the gym or at the beach or have fake boobs or an ass to promote teas or waist trainers or teeth toothpaste, but I'll tell you one thing... what I do have is perseverance!  I realized that a lot of people give up to soon and that's your most valuable asset you can give up!  You're worth more than that!  Push through that pain or that struggle and the more you push that fucking pain...you feel the exhilaration of what that pain really delivers...then you find the value of who you are. You're worth so much more I promise you that.  I just wanted to a few things so you can read to start your day off. 
Now it's time for one of the exercises I did. 
Its a 2 in 1 set.  So there's 2 sets and that counts as 1 set. 
Try this exercise out
✅ Wide Grip to Close Grip EZ Bar Curls
Wide Grip 12 reps then drop it and switch to Close Grip as soon as you finish the Wide Grip then do 8 reps.  Do about ( 4 - 5 Sets ) and I like adding Tempo so each rep should take about 4 sec in total 2 sec down and 2 sec bringing it back up for that Eccentric and Concentric movements. 
You can always change it up at the gym ... that's the beauty about it. 🙏🏽DAY NUMBER 5 FOR ME
I only invest in Buffcoins 😂😂 #1stphormathletesearch  #bethe1  #wedothework  #duespaid  #transphormation , #iam1stphorm  #mytransphormation  #phamily  #mytransphormationstartstoday  #fitness  #aesthetic  #tagyourgympartner  MakeAGreatDay StriveForGreatness Follow @1stphorm and if you want to hear a little motivation and truth throw @andyfrisella a follow I may not be the biggest person at the gym or at the beach or have fake boobs or an ass to promote teas or waist trainers or teeth toothpaste, but I'll tell you one thing... what I do have is perseverance! I realized that a lot of people give up to soon and that's your most valuable asset you can give up! You're worth more than that! Push through that pain or that struggle and the more you push that fucking pain...you feel the exhilaration of what that pain really delivers...then you find the value of who you are. You're worth so much more I promise you that. I just wanted to a few things so you can read to start your day off. Now it's time for one of the exercises I did. Its a 2 in 1 set. So there's 2 sets and that counts as 1 set. Try this exercise out ✅ Wide Grip to Close Grip EZ Bar Curls Wide Grip 12 reps then drop it and switch to Close Grip as soon as you finish the Wide Grip then do 8 reps. Do about ( 4 - 5 Sets ) and I like adding Tempo so each rep should take about 4 sec in total 2 sec down and 2 sec bringing it back up for that Eccentric and Concentric movements. You can always change it up at the gym ... that's the beauty about it. 🙏🏽DAY NUMBER 5 FOR ME
Today's Incredible Arm Pump was brought to you by FAT GRIPZ 💥 Add them to any bar/rope for a whole new full arm popping experience! @fatgripz 
#1stphorm #legionofboom #fit #gymrat #physique
Before jumping to conclusions as to why you are not losing weight and thinking you are a failure -- there are some other things to keep in mind

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1. You might just be struggling from a lack of patience! How long have you been on the program that you are on? If it hasn't been a signifiant amount of, you need to be more patient. How long have you spent getting yourself to the point where you DON'T want to be? It's not going to change overnight

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2. You might be struggling with adherence! Are you being honest with yourself and really sticking to the plan? Adherence is KEY!

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3. You might not be in a caloric deficit! The only way to lose weight is by being in a caloric deficit. So make sure you are truly in a deficit

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4. You might be jumping from program to program! We get it, there's SO many options out there and SO much information -- how do you know what program to do? Well we will say this: it's not the latest and greatest. The program you should be on is one you can STICK to for the rest of your life! Remember, adherence is key! So stop jumping from program to program because it's what everyone else is doing

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Was this helpful? Let us know down below! And PLEASE tag a friend down below -- if this was helpful for you, it can help someone else <3
Before jumping to conclusions as to why you are not losing weight and thinking you are a failure -- there are some other things to keep in mind _ 1. You might just be struggling from a lack of patience! How long have you been on the program that you are on? If it hasn't been a signifiant amount of, you need to be more patient. How long have you spent getting yourself to the point where you DON'T want to be? It's not going to change overnight _ 2. You might be struggling with adherence! Are you being honest with yourself and really sticking to the plan? Adherence is KEY! _ 3. You might not be in a caloric deficit! The only way to lose weight is by being in a caloric deficit. So make sure you are truly in a deficit _ 4. You might be jumping from program to program! We get it, there's SO many options out there and SO much information -- how do you know what program to do? Well we will say this: it's not the latest and greatest. The program you should be on is one you can STICK to for the rest of your life! Remember, adherence is key! So stop jumping from program to program because it's what everyone else is doing _ Was this helpful? Let us know down below! And PLEASE tag a friend down below -- if this was helpful for you, it can help someone else <3
Got myself a serious birthday pump in this morning with these brand new Beats from my wonderfully amazing boyfriend😘 the fit, color and everything are right on point because he knows me that well!! I didn’t even have to ask for them😉
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The workout consisted of 3 sets and 26 reps of everything because that’s how many candles are on my cake 🎂 let me tell ya, I was feeling every one of those candles!
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Here’s the deets...
Wide Lat Pull Down
Plate Front Raise
Cable Face Pulls
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Smith Shoulder Press
Plate Bent Over Row
Plate Lateral Raises
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BB High Pull
DB Curls
Incline Upright Row
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Machine Lateral Raise
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Assisted Pull ups
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Fabulous start to my day💪🏻 so incredibly thankful for my friends, clients and family who have reached out and made my day so so special. I do not know what I’d do without each and every one of you in my life! I am truly one lucky girl❤️❤️ thank you from the bottom of my heart!!! #IAm1stPhorm #BirthdayPump #DuesPaid #CakeTime #Thankful #Excellence #Execute
Got myself a serious birthday pump in this morning with these brand new Beats from my wonderfully amazing boyfriend😘 the fit, color and everything are right on point because he knows me that well!! I didn’t even have to ask for them😉 - The workout consisted of 3 sets and 26 reps of everything because that’s how many candles are on my cake 🎂 let me tell ya, I was feeling every one of those candles! - Here’s the deets... Wide Lat Pull Down Plate Front Raise Cable Face Pulls • Smith Shoulder Press Plate Bent Over Row Plate Lateral Raises • BB High Pull DB Curls Incline Upright Row • Machine Lateral Raise • Assisted Pull ups - Fabulous start to my day💪🏻 so incredibly thankful for my friends, clients and family who have reached out and made my day so so special. I do not know what I’d do without each and every one of you in my life! I am truly one lucky girl❤️❤️ thank you from the bottom of my heart!!! #IAm1stPhorm  #BirthdayPump  #DuesPaid  #CakeTime  #Thankful  #Excellence  #Execute 
Overhead Tricep Rope Extension to develop the long head. Make sure u touch your shoulders with each rep and incorporate 3 angles! Have a Phenomenal Day! Jan 18 2018 by Poppapipes U R PHENOMENAL! U R BRILLIANT! U R A SUPERSTAR #ilovedogs #bigarms #ilovepitbulls#muscle#instamood#1dayumay#inspirationfitness#motivation#ilovepitbulls#family1st#fitcrunch#poppapipes#goals#fitcrunchbars#gains#me#fitness#ripped#you#dream
Thalassophile
(n.) a lover of the sea
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#tbt to this past weekend. Epic nights. Sunny mornings. Delicious food. Adventures. Sandbars. Miami skyline and scenery. But most importantly, I was home and experienced it with my favorite person 🏝
#miami #skyline #southbeach #partyboat #nofilter #sunnyand75
Thalassophile (n.) a lover of the sea • • • • • • #tbt  to this past weekend. Epic nights. Sunny mornings. Delicious food. Adventures. Sandbars. Miami skyline and scenery. But most importantly, I was home and experienced it with my favorite person 🏝 #miami  #skyline  #southbeach  #partyboat  #nofilter  #sunnyand75 
I did a thing and decided to sign up for the @1stPhorm Transphormation 8 Week Sprint Challenge. If you haven’t yet - the fuck you waiting for? I have some goals for this year: run at LEAST 650mi, train for a half marathon, do at least ONE unassisted pull-up... just to name a few (plus running is free therapy from all the idiots I deal with everyday). I plan on achieving all of these while losing weight, gaining muscle and making sure that my boyfriend thinks I’m unbelievably hot forever. So sign up, use all of the incredibly useful (& free!) tools they provide when you sign up and get your ass moving! 💪🏼😎
I did a thing and decided to sign up for the @1stPhorm Transphormation 8 Week Sprint Challenge. If you haven’t yet - the fuck you waiting for? I have some goals for this year: run at LEAST 650mi, train for a half marathon, do at least ONE unassisted pull-up... just to name a few (plus running is free therapy from all the idiots I deal with everyday). I plan on achieving all of these while losing weight, gaining muscle and making sure that my boyfriend thinks I’m unbelievably hot forever. So sign up, use all of the incredibly useful (& free!) tools they provide when you sign up and get your ass moving! 💪🏼😎
I recently started a blog, The Life of Becca G! Today’s post is me opening up a little on past depression, why I believe something happened to me, and my firm belief in the saying everything happens for a reason. Check it out at the link in my bio! 💜
I recently started a blog, The Life of Becca G! Today’s post is me opening up a little on past depression, why I believe something happened to me, and my firm belief in the saying everything happens for a reason. Check it out at the link in my bio! 💜
Have pride in how far you have come.
Have faith in how far you can go.
@alpha_territory @1stphorm @cen_supps
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1. 21-15-9 (@crossfitlinchpin)
Power Cleans (135/95)
Strict HSPU
2. AMRAP 12 (@crossfitmayhemfreedom)
250m Row
25 Air Squats
3. 30-20-10
Box jump overs (24/20)
KBS (53/35)
GHDSU
Have pride in how far you have come. Have faith in how far you can go. @alpha_territory @1stphorm @cen_supps . . . 1. 21-15-9 (@crossfitlinchpin) Power Cleans (135/95) Strict HSPU 2. AMRAP 12 (@crossfitmayhemfreedom) 250m Row 25 Air Squats 3. 30-20-10 Box jump overs (24/20) KBS (53/35) GHDSU
Day 3 of the #fitforduty workout - i didn’t feel incredible during this workout. It’s probably because I didn’t sleep well 😝 nonetheless I still got it in and pushed myself to get it done - even adding in extra reps. I didn’t get to add in as much cardio as I would have liked but it’s all good. I’m hoping to have time to get into the ACTUAL GYM this weekend. With my schedule right now, it would mean getting less sleep and that just doesn’t work right now. I want to start going at the end of shift (after) which is a huge goal of mine and I’ll get there but I’m not there yet. #girlswholift #fitforduty #fitness #workoutselfie #workout #flex #babymuscles #femalecop #leo #1stphorm #iam1stphorm #legionofboom #duespaid
Day 3 of the #fitforduty  workout - i didn’t feel incredible during this workout. It’s probably because I didn’t sleep well 😝 nonetheless I still got it in and pushed myself to get it done - even adding in extra reps. I didn’t get to add in as much cardio as I would have liked but it’s all good. I’m hoping to have time to get into the ACTUAL GYM this weekend. With my schedule right now, it would mean getting less sleep and that just doesn’t work right now. I want to start going at the end of shift (after) which is a huge goal of mine and I’ll get there but I’m not there yet. #girlswholift  #fitforduty  #fitness  #workoutselfie  #workout  #flex  #babymuscles  #femalecop  #leo  #1stphorm  #iam1stphorm  #legionofboom  #duespaid 
Underdogs
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We’ve all been there, some of us still are.
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In life some people won’t believe you, some will even put you down, write you off.
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Much like the Philadelphia Eagles. They keep proving to the world why they belong.
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Who gives a fuck if no one believes you have what it takes.
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PROVE THEM WRONG.
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GET PISSED OFF.
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All that matters is that you believe in yourself and the people that stand by you.
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SET THE WORLD ON FIRE 🔥
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Prepare | Perform | Prevail.
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Dominate 🔥🔥🔥
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#Discipline #IAM1STPHORM #Dominate👊🏽
#SetTheWorldOnFire🔥 #FuckTheNaySayers #FlyEaglesFly
Underdogs • We’ve all been there, some of us still are. • In life some people won’t believe you, some will even put you down, write you off. • Much like the Philadelphia Eagles. They keep proving to the world why they belong. • Who gives a fuck if no one believes you have what it takes. • PROVE THEM WRONG. • GET PISSED OFF. • All that matters is that you believe in yourself and the people that stand by you. • SET THE WORLD ON FIRE 🔥 • Prepare | Perform | Prevail. • Dominate 🔥🔥🔥 • #Discipline  #IAM1STPHORM  #Dominate 👊🏽 #SetTheWorldOnFire 🔥 #FuckTheNaySayers  #FlyEaglesFly 
Hey meine Lieben, ich hoffe ihr hattet alle einen tollen Tag! 😊 ich war gerade noch im Gym, hab mein Essen für morgen vorbereitet und kuschel jetzt mit meiner kleinen Maus 😊 Habt ihr momentan auch so ein "Tief"? Ich fühle mich momentan nicht so wohl, aber ich bin guter Dinge, dass es bald wieder fertig wird. 🤗🙈💪😊macht euch einen schönen Abend und nur noch morgen durchhalten, dann ist Wocheneeeeeende 😀🤗 Hugs&Kisses 🤗💋 #fitness #weightlifting #powerlifting #legday #hacksquat #beatmode #gains #workoutmotivation #life #rant #goals #bestversionofyourself #hardestworkerintheroom #duespaid #iam1stphorm #100to0 #disabled #cerebralpalsy #fitnesslife #fitnesslifestyle #fitnessgirl #fitnessmotivation #fitnessgram #fitnessblogger #fitnessblog #fitnessjourney #fitnessbody #skinnyfit #skinnylegs #ass
Hey meine Lieben, ich hoffe ihr hattet alle einen tollen Tag! 😊 ich war gerade noch im Gym, hab mein Essen für morgen vorbereitet und kuschel jetzt mit meiner kleinen Maus 😊 Habt ihr momentan auch so ein "Tief"? Ich fühle mich momentan nicht so wohl, aber ich bin guter Dinge, dass es bald wieder fertig wird. 🤗🙈💪😊macht euch einen schönen Abend und nur noch morgen durchhalten, dann ist Wocheneeeeeende 😀🤗 Hugs&Kisses 🤗💋 #fitness  #weightlifting  #powerlifting  #legday  #hacksquat  #beatmode  #gains  #workoutmotivation  #life  #rant  #goals  #bestversionofyourself  #hardestworkerintheroom  #duespaid  #iam1stphorm  #100to0  #disabled  #cerebralpalsy  #fitnesslife  #fitnesslifestyle  #fitnessgirl  #fitnessmotivation  #fitnessgram  #fitnessblogger  #fitnessblog  #fitnessjourney  #fitnessbody  #skinnyfit  #skinnylegs  #ass 
Advanced attraction (Read ⬇️)
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When you know what you want, your eyes will see things that you want, your mind will see things that you know what you want. Your heart will feel things that will help me get what I want.
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📸: @withaservantshand
Advanced attraction (Read ⬇️) • When you know what you want, your eyes will see things that you want, your mind will see things that you know what you want. Your heart will feel things that will help me get what I want. • • 📸: @withaservantshand
Finally got to put the @tacticalbabygear diaper bag to good use today! Chloe’s 2 week check up went really well! She’s gained almost a whole pound from her birth and has grown 2 inches. She is gonna be strong like daddy. .
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#strong #baby #tactical #tacticalbabygear #rogue #coffee #yeti
Finally got to put the @tacticalbabygear diaper bag to good use today! Chloe’s 2 week check up went really well! She’s gained almost a whole pound from her birth and has grown 2 inches. She is gonna be strong like daddy. . . . #strong  #baby  #tactical  #tacticalbabygear  #rogue  #coffee  #yeti 
Another view of this mornings workout. Pushing 140 for a few reps. Felt great. 🙌🏼💪🏼
Another view of this mornings workout. Pushing 140 for a few reps. Felt great. 🙌🏼💪🏼
I don't mean to be so uptight, but my heart's been hurt a couple times. By a couple guys that didn't treat me right. I ain't gon' lie, ain't gonna lie ‘cause I'm tired of the fake love, show me what you're made of. Boy, make me believe 💕 #fgl #beberexha #obsessedwiththissong #whenmusicspeakstoyou #floridageorgialine #musicfeedsmysoul
Are you obsessed? Or are you average?
Are you obsessed? Or are you average?
It sucks not being able to get into the gym as much as I used to, but that just means I gotta work that much harder when I do!💪🏼 #iam1stphorm #1stphorm #legionofboom #duespaid #neversettle
Feeling unmotivated? Then stop. And get re-inspired
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The problem with most people is that they get inspired mostly at the start, usually from some story of hardship of a successful person, and that is that
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It’s always at the start. The problem with inspiration is that it dies off as time goes by, so don’t rely on that single inspiration you always relied on 🔑
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If you’re feeling down and unmotivated, just stop for a bit and put in the effort to gain inspiration again 🙏🏽
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Watch inspiring videos, read biographies on successful people or just get out of the house and be awed by the wonders of the outside 🌎
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It's ok to take a step back to get refocused. Sometimes it's necessary 💯
Feeling unmotivated? Then stop. And get re-inspired . The problem with most people is that they get inspired mostly at the start, usually from some story of hardship of a successful person, and that is that . It’s always at the start. The problem with inspiration is that it dies off as time goes by, so don’t rely on that single inspiration you always relied on 🔑 . If you’re feeling down and unmotivated, just stop for a bit and put in the effort to gain inspiration again 🙏🏽 . Watch inspiring videos, read biographies on successful people or just get out of the house and be awed by the wonders of the outside 🌎 . It's ok to take a step back to get refocused. Sometimes it's necessary 💯
Today’s Fit Tip: If you want to be HEALTHY & FIT you only have to get rid of ☝️ thing!! **YOUR EXCUSES 😉
Today’s Fit Tip: If you want to be HEALTHY & FIT you only have to get rid of ☝️ thing!! **YOUR EXCUSES 😉
Another killer workout in the books! No better feeling then throwing up so heavy weights! #fitmom #Determined #liftheavy #duespaid #gymrat #letsgetit #getfitpikeville
so, this is the kind of quality you can expect when taking selfies in the locker room with the front screen camera on the iPhone..
unacceptable.
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BUT, the pump was real thanks to a workout I tried from @laurajulaine 😈
🤙🏼
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➖ alternating DB curls 4x12 
SS
➖ overhand EZ bar row 4x15
➖ wide grip lat pulldown 3x15
➖ straight arm cable pull down 3x12 ➖ Bi lateral DB row 3x15
➖ DB curls 3x12
➖ assisted pull-ups 3x8
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#backworkout #backandbis #biceps #backday #pump #progress #gains #girlswholift #strongnotskinny #fitfam #fitness #crunchfitness #crunchgym #crunchtv #crunchchamblee 🤑
#1stphorm #iam1stphorm #legionofboom #wintheday #duespaid
so, this is the kind of quality you can expect when taking selfies in the locker room with the front screen camera on the iPhone.. unacceptable. 💪🏼 💪🏼 BUT, the pump was real thanks to a workout I tried from @laurajulaine 😈 🤙🏼 🔺 🔺 ➖ alternating DB curls 4x12 SS ➖ overhand EZ bar row 4x15 ➖ wide grip lat pulldown 3x15 ➖ straight arm cable pull down 3x12 ➖ Bi lateral DB row 3x15 ➖ DB curls 3x12 ➖ assisted pull-ups 3x8 🔴 🔴 #backworkout  #backandbis  #biceps  #backday  #pump  #progress  #gains  #girlswholift  #strongnotskinny  #fitfam  #fitness  #crunchfitness  #crunchgym  #crunchtv  #crunchchamblee  🤑 #1stphorm  #iam1stphorm  #legionofboom  #wintheday  #duespaid 
Week one in the books in my #transphormation feeling great.  The first place I gain and lose weight is my face.  Which is one reason I had a beard for the last two years because I got really fat!  Day one for this challenge I had Already lost 20 pounds so Imagine how fat my face was then!  I’m taking this chance to make myself better and be proud of who I am again.  Will do weekly updates. I’m also helping four other people with this challenge and will be sharing some of their results too. One man is all ready down over 10 pounds @jeffmfroth follow him a watch his transformation!  He’s crushing it and I know he’s going to blow everyone away!  Love you guys! #fitness #transformation #1stphorm #iam1stphorm #legionofboom #fitfam #fitlife #igfitness #fitspo #bodybuilding #inspiration #weightlossjourney #weightlosstransformation #mindset #believeinyourself #lovewhatyoudo #chattanooga #tennessee #atlanta #veteran #happy #mytransphormationstartstoday #driven #nevergiveup #dontquit #hardwork #motivated #100to0 #duespaid
Week one in the books in my #transphormation  feeling great. The first place I gain and lose weight is my face. Which is one reason I had a beard for the last two years because I got really fat! Day one for this challenge I had Already lost 20 pounds so Imagine how fat my face was then! I’m taking this chance to make myself better and be proud of who I am again. Will do weekly updates. I’m also helping four other people with this challenge and will be sharing some of their results too. One man is all ready down over 10 pounds @jeffmfroth follow him a watch his transformation! He’s crushing it and I know he’s going to blow everyone away! Love you guys! #fitness  #transformation  #1stphorm  #iam1stphorm  #legionofboom  #fitfam  #fitlife  #igfitness  #fitspo  #bodybuilding  #inspiration  #weightlossjourney  #weightlosstransformation  #mindset  #believeinyourself  #lovewhatyoudo  #chattanooga  #tennessee  #atlanta  #veteran  #happy  #mytransphormationstartstoday  #driven  #nevergiveup  #dontquit  #hardwork  #motivated  #100to0  #duespaid 
‼️Fitness Challenge Alert 🚨
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I know it’s that time of the year - where a lot of you out there are trying to change your body. Haven’t found a reason yet?? Look no further!
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Thanks to the amazing people at @1stphorm you will be given an opportunity to win money for your transformation! This year will start off with an 8-week challenge (beginning January 22).
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If you haven’t signed up already, you absolutely should.
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And let me tell you why....
... for starters it’s FREE.
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1. Did I mention.... it’s FREE!
2. 1st place wins $50,000 and runner up wins $10,000... plus a years worth of supplies.
3. Buying supplements IS NOT mandatory to win. All you have to do is take a before picture by the 22nd, and an after picture in 8 weeks.
4. The support team is always on hand, and is top notch. Get free coaching from Certified Trainers at 1st Phorm.
5. Enter for a chance to win money and get feee workouts, free nutrition suggestions and much more.
6. I will be YOUR Personal Coach.
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Not only will I Be your coach throughout this challenge - I will also have a FACEBOOK support group.
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I will be taking part in this contest as well. So not only will I Be here to help keep you in check, I will be using your journey as motivation to keep myself in check as well.
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It sometimes is hard to stay on track. So, let’s do this thing together!
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Check the link in my bio, or DM me for more information! via @RiplApp
‼️Fitness Challenge Alert 🚨 . I know it’s that time of the year - where a lot of you out there are trying to change your body. Haven’t found a reason yet?? Look no further! . Thanks to the amazing people at @1stphorm you will be given an opportunity to win money for your transformation! This year will start off with an 8-week challenge (beginning January 22). . If you haven’t signed up already, you absolutely should. . And let me tell you why.... ... for starters it’s FREE. . 1. Did I mention.... it’s FREE! 2. 1st place wins $50,000 and runner up wins $10,000... plus a years worth of supplies. 3. Buying supplements IS NOT mandatory to win. All you have to do is take a before picture by the 22nd, and an after picture in 8 weeks. 4. The support team is always on hand, and is top notch. Get free coaching from Certified Trainers at 1st Phorm. 5. Enter for a chance to win money and get feee workouts, free nutrition suggestions and much more. 6. I will be YOUR Personal Coach. . Not only will I Be your coach throughout this challenge - I will also have a FACEBOOK support group. . I will be taking part in this contest as well. So not only will I Be here to help keep you in check, I will be using your journey as motivation to keep myself in check as well. . It sometimes is hard to stay on track. So, let’s do this thing together! . Check the link in my bio, or DM me for more information! via @RiplApp
On the left is a picture of me back in July 2017 weighing 230 pounds. .
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On the right, is me now a couple days ago weighing 215 pounds and feeling better than ever.
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Doesn't look like much has changed but in reality, a lot has changed. Just the body language from both photos speak for themselves. .
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Since July, my weight has fluctuated up and down due to medical conditions. At one point I had reached 201 pounds. .
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With a tight grip on my health, now my body and I feel great.
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Through meal planning, training, proper education and rest, I have made great progress with my body.
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As time went on, my whole mood changed. I once hated my body, hated taking my shirt off in front of people. .
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Now I show myself off. I am proud of the work I have accomplished and I am excited to keep  going on my journey.
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190 lbs here I come!!!
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Starting your own journey can be a bit shakey at times, but with proper support anything is possible. .
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If you are looking to start your own journey, feel free to contact me at anytime for some tips on how to start.
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#mytransphormationstartstoday #iam1stphorm #1STPHORM #legionofboom #feelingood #lookingood #duespaid
On the left is a picture of me back in July 2017 weighing 230 pounds. . . On the right, is me now a couple days ago weighing 215 pounds and feeling better than ever. . . Doesn't look like much has changed but in reality, a lot has changed. Just the body language from both photos speak for themselves. . . Since July, my weight has fluctuated up and down due to medical conditions. At one point I had reached 201 pounds. . . With a tight grip on my health, now my body and I feel great. . . Through meal planning, training, proper education and rest, I have made great progress with my body. . . As time went on, my whole mood changed. I once hated my body, hated taking my shirt off in front of people. . . Now I show myself off. I am proud of the work I have accomplished and I am excited to keep going on my journey. . . 190 lbs here I come!!! . . Starting your own journey can be a bit shakey at times, but with proper support anything is possible. . . If you are looking to start your own journey, feel free to contact me at anytime for some tips on how to start. . . #mytransphormationstartstoday  #iam1stphorm  #1STPHORM  #legionofboom  #feelingood  #lookingood  #duespaid 
Throwing it back to the beginning stages of my lifestyle change. Ever since I flipped my first tire there was no turning back 😜
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There’s 4 days left to sign up for the 8-week transformation challenge! DM me your email address or click the link in my bio to sign up ⚡️
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Here’s the scoop:
@1stphorm is running an 8-week transphormation challenge and I’m coaching my team AND participating in it. Costs exactly $0 to enter. You will have access to:
🍽 custom nutrition plans
💪🏼 custom training plans
📬 full coaching support
🤑 grand prize of $50,000 (no BS)
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The ONLY thing you have to do is PUT IN THE WORK. This isn’t a “get shredded” challenge. This challenge is focused on who puts in the most work. Period.
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#iam1stphorm #transphormation #throwbackthursday #fitspo #1stphorm #fitfam #legionofboom #wedothework #fitlife #girlswholift #dontquit #getmotivated #getfit #sexy #fitspo #heavyhiiters #determined #bodybuilding #workout #strong #fitnessfreak #fitnthick #fitstagram #girlswithmuscle #duespaid #shelifts #oneworkoutatatime
Throwing it back to the beginning stages of my lifestyle change. Ever since I flipped my first tire there was no turning back 😜 - There’s 4 days left to sign up for the 8-week transformation challenge! DM me your email address or click the link in my bio to sign up ⚡️ - Here’s the scoop: @1stphorm is running an 8-week transphormation challenge and I’m coaching my team AND participating in it. Costs exactly $0 to enter. You will have access to: 🍽 custom nutrition plans 💪🏼 custom training plans 📬 full coaching support 🤑 grand prize of $50,000 (no BS) - The ONLY thing you have to do is PUT IN THE WORK. This isn’t a “get shredded” challenge. This challenge is focused on who puts in the most work. Period. - #iam1stphorm  #transphormation  #throwbackthursday  #fitspo  #1stphorm  #fitfam  #legionofboom  #wedothework  #fitlife  #girlswholift  #dontquit  #getmotivated  #getfit  #sexy  #fitspo  #heavyhiiters  #determined  #bodybuilding  #workout  #strong  #fitnessfreak  #fitnthick  #fitstagram  #girlswithmuscle  #duespaid  #shelifts  #oneworkoutatatime 
Yesterday had a killer back and chest workout and I am feeling it today! 😅 .
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Nice to have Ashley there to help take some videos and pictures.
We didn’t go and work out until later last night and to be honest I really didn’t want to go. I had been a couch potato the whole day and the last thing I wanted to do was get up and go workout. But if i wanna see results and be consistent I knew I needed to go and I would feel better after anyway! .
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Everyday isn’t easy, but to get where you wanna be and achieve goals that you have set for yourself, gotta push through! -Arielle 💙
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Peep those back muscles 👀💪🏻
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#iam1stphorm #transphormation #transphorm #100to0 #legionofboom #duespaid #fitness #fitgirls #health #goals #healthy #fitfam #fitnessjourney #strong #strongwomen #strongnotskinny #nike #lululemon #adidas
Yesterday had a killer back and chest workout and I am feeling it today! 😅 . . Nice to have Ashley there to help take some videos and pictures. We didn’t go and work out until later last night and to be honest I really didn’t want to go. I had been a couch potato the whole day and the last thing I wanted to do was get up and go workout. But if i wanna see results and be consistent I knew I needed to go and I would feel better after anyway! . . Everyday isn’t easy, but to get where you wanna be and achieve goals that you have set for yourself, gotta push through! -Arielle 💙 . . Peep those back muscles 👀💪🏻 . . . #iam1stphorm  #transphormation  #transphorm  #100to0  #legionofboom  #duespaid  #fitness  #fitgirls  #health  #goals  #healthy  #fitfam  #fitnessjourney  #strong  #strongwomen  #strongnotskinny  #nike  #lululemon  #adidas 
Just a little #throwbackthursday to one of the funnest video/photo shoots I’ve ever done.
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Dancing on top of dad’s restaurant while watching the sunset 🌅.
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Video cred goes out to the talented @alexgliedt  You best know this is happening again mister!
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Hair: the amazing @jess_barr  at @karmahairsalon
Just a little #throwbackthursday  to one of the funnest video/photo shoots I’ve ever done. – Dancing on top of dad’s restaurant while watching the sunset 🌅. - Video cred goes out to the talented @alexgliedt You best know this is happening again mister! - Hair: the amazing @jess_barr at @karmahairsalon
Want to know the shortcut to getting in shape? What about the easy way to success? .
Here they are: there isn’t any. It’s all hard fucking work. .
If you aren’t willing to grit your teeth and grind it out no matter how hard it gets then it wasn’t that important to you. You have to bury yourself in the pursuit of your goals. Let’s face it... if that shit was easy then everyone would do it. .
Most are afraid of hard work. They actually work harder pretending to work hard than they would if they actually just did the fucking work. I’m not one of those people. The world does not celebrate mediocrity and small thinking. Plain and simple. Get up and get to work. No excuses!
Want to know the shortcut to getting in shape? What about the easy way to success? . Here they are: there isn’t any. It’s all hard fucking work. . If you aren’t willing to grit your teeth and grind it out no matter how hard it gets then it wasn’t that important to you. You have to bury yourself in the pursuit of your goals. Let’s face it... if that shit was easy then everyone would do it. . Most are afraid of hard work. They actually work harder pretending to work hard than they would if they actually just did the fucking work. I’m not one of those people. The world does not celebrate mediocrity and small thinking. Plain and simple. Get up and get to work. No excuses!
I’ve been tripping on the idea that behind every smile, satisfied exhalation or thing of beauty, lies a tremendous amount of thought, hard work and discipline. Humans “default” isn’t generally happiness...it takes work... More food=more weight. 
More weight=more gains. 
More gains=happier me 
Energy, focus, and motivation unaffected by external circumstances!
I’ve been tripping on the idea that behind every smile, satisfied exhalation or thing of beauty, lies a tremendous amount of thought, hard work and discipline. Humans “default” isn’t generally happiness...it takes work... More food=more weight. More weight=more gains. More gains=happier me Energy, focus, and motivation unaffected by external circumstances!
Link in bio, Full post on my blog: redmotorhead.com
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One fear that has been looming its ugly head over my shoulder for the last two years that I can no longer make excuses for is riding alone. I am alone most of the time and because of this fear, I rode significantly less miles in 2017 than I did in 2016. I feel like I have let myself down and am frustrated I have let this fear ruin a good year of riding for me. In fact, I am so upset with myself I have not even looked at my current speedometer milage. If I did I would then have a true measure of how this fear has significantly held me back.
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I will no longer let the fear of ALONE hold me back. I will no longer let this fear stifle my dreams, my voice, or my sense of adventure.
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Now I have ridden alone across town to work or the gym. But I'm talking about going out for a long cruise through the mountains or taking a mini weekend road trip
Link in bio, Full post on my blog: redmotorhead.com . One fear that has been looming its ugly head over my shoulder for the last two years that I can no longer make excuses for is riding alone. I am alone most of the time and because of this fear, I rode significantly less miles in 2017 than I did in 2016. I feel like I have let myself down and am frustrated I have let this fear ruin a good year of riding for me. In fact, I am so upset with myself I have not even looked at my current speedometer milage. If I did I would then have a true measure of how this fear has significantly held me back. . I will no longer let the fear of ALONE hold me back. I will no longer let this fear stifle my dreams, my voice, or my sense of adventure. . Now I have ridden alone across town to work or the gym. But I'm talking about going out for a long cruise through the mountains or taking a mini weekend road trip
Feeling pretty confident on this prep... the Tucson sun is also pretty motivational and my coach is the absolute best @carachomey  with the weeks to come with school and fitness I’m pretty excited to see where they lead #mdrnathlete #1stphorm #duespaid #wedothework #npcbikini
Feeling pretty confident on this prep... the Tucson sun is also pretty motivational and my coach is the absolute best @carachomey with the weeks to come with school and fitness I’m pretty excited to see where they lead #mdrnathlete  #1stphorm  #duespaid  #wedothework  #npcbikini 
Yes, I still own that little vitamin shop. 😉
Yes, I still own that little vitamin shop. 😉
The mind always fails first. Not the body. The "secret" is to make your mind work for you, not against you. 🌹
I did not wake up like this.

I changed my lifestyle for this.
I changed my mind set for this.
I wake up early for this.
I am willing to walk alone for this.
I changed how I eat for this.
I sweat for this. 
I've been patient for this.
I've been consistent for this. 
I've lost sleep for this.
I've cried for this.
I lift heavy for this.
I work my ass off for this.
I'm dedicated to this. 
I created this & to me it is worth it. 
I am proud of this. 🌹
There are 7 days in a week & someday isn't one of them. 
If you are not willing to work for it, don't complain about not having it. You are entirely up to you. 
One day or day one? 🔥

#makingprogressisbetterthanmakingexcuses
The mind always fails first. Not the body. The "secret" is to make your mind work for you, not against you. 🌹 I did not wake up like this. I changed my lifestyle for this. I changed my mind set for this. I wake up early for this. I am willing to walk alone for this. I changed how I eat for this. I sweat for this. I've been patient for this. I've been consistent for this. I've lost sleep for this. I've cried for this. I lift heavy for this. I work my ass off for this. I'm dedicated to this. I created this & to me it is worth it. I am proud of this. 🌹 There are 7 days in a week & someday isn't one of them. If you are not willing to work for it, don't complain about not having it. You are entirely up to you. One day or day one? 🔥 #makingprogressisbetterthanmakingexcuses 
Experience is the teacher of all things. Appreciate each moment and never be afraid to explore your inner curiosities.
 Remember, you’re in control of what you keep. As well as what you don't.. To simply let things go. Not just to say it, but really do it. Not to ignore things. But to be fully aware and still give no place. I no longer let the irrelevant occupy my laser focus. So much of what we worry about simply does not matter. Or, it matters but there’s simply nothing that can be done about it, no matter how much we worry. Learning to let these things go has brought a previously unknown peace into my life. Into my work. Into my relationships. It’s afforded me more energy to focus on the things that do matter. To be present. Optimistic. Learning to let go is instrumental in finding happiness. Start with little things. Practice. 
Doing the little things that add up the big things. Things don't change unless things don't change. Holding myself accountable is the biggest challenge or lack of is something I will be working on. 👇👇👇👇
The most powerful prayer I’ve got in my toolbox is “Thank you.”
Experience is the teacher of all things. Appreciate each moment and never be afraid to explore your inner curiosities. Remember, you’re in control of what you keep. As well as what you don't.. To simply let things go. Not just to say it, but really do it. Not to ignore things. But to be fully aware and still give no place. I no longer let the irrelevant occupy my laser focus. So much of what we worry about simply does not matter. Or, it matters but there’s simply nothing that can be done about it, no matter how much we worry. Learning to let these things go has brought a previously unknown peace into my life. Into my work. Into my relationships. It’s afforded me more energy to focus on the things that do matter. To be present. Optimistic. Learning to let go is instrumental in finding happiness. Start with little things. Practice. Doing the little things that add up the big things. Things don't change unless things don't change. Holding myself accountable is the biggest challenge or lack of is something I will be working on. 👇👇👇👇 The most powerful prayer I’ve got in my toolbox is “Thank you.”