#iam1stphorm

From the bar to the gym. When did I become a morning person? - Are you an morning or a night lifter? - #cyclebarjordancreek #cbxgirl #morningsweatsesh #iam1stphorm #girlswhocycle #girlswholift


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💦 30lbs SLAMBALL 💦 . 🔥 Let's work baby 🔥🐃 Hungry for more 🐃....


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Daily 8 minute make up routine: 1. @bareminerals liquid foundation (also like their powders) 2. @tartecosmetics Bronzer 3. @tartecosmetics Highlighter 4. @thrivecausemetics eye brightener 5. @sephora liquid eyeliner (don’t use everyday) 6. @lorealmakeup 2 step mascara What are your favorite beauty products? 🤗 #iam1stphorm #dailymakeup #simplemakeup #makeuproutine #dailyroutine


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Whatever your goal, whether it is to lose weight, gain weight/muscle, or even just to maintain, I encourage you to INVEST IN YOU! I know my goal is to maintain where I’m at, but learn how to be more accountable and consistent following a healthy, nutritious, meal plan. And to do so, I have the perfect challenge to help keep myself, and YOU, accountable and on track to actually achieve those goals. - @1stphorm is starting their 8-week Summer Sprint Challenge starting 7/22/19! All you have to do is download the My Transphormation app, and submit your first set of progress pictures before that date, and you are entered to win $50,000!! 💰💰💰 - Here are the challenge details... > DAILY: 🏅Drink 100oz of water 🏅Log all food in app 🏅30 minute workout or walk > WEEKLY: 🏅Submit progress pictures 🏅Weigh In - Easy peasy, lemon squeezy, right?! The My Transphormation app gives you access to a Registered Dietician, NASM Certified Trainers, and me as your coach! You have all the resources you need to be successful, all you have to do is put in the work 💪🏼 - There is a premium version (pricing listed in the comments), however, there is a 100% free version, just with less variety, so it’s entirely up to you! Either choice will still enter you in the challenge. - Ready to sign up and achieve the best version of you in the next 8 weeks?! Head to the link in my bio, then select the “My Transphormation Challenge” button, and download the app to sign up! Once you sign up, don’t forget to submit those pictures to be entered into the Summer Sprint Challenge! - All of my Transphormers working with me will be added to my private Facebook group for weekly education and motivation, and will also receive weekly check-ins from me to see how you’re doing and where you feel you need help most. - LET’S DO THIS TOGETHER! 💪🏼💙Join me in the My Transphormation app, and we will kick this Summer Sprint Challenge’s butt! I know you’re ready...go sign up today! Please feel free to comment below or direct message me if you have any questions at all. I am more than happy to help! I can’t wait to work with you all! - #iam1stphorm #mytransphormationstartstoday


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Every time, like freaaaking clockwork, I travel and I get bloated 🙄 . Like seriously? I can’t just enjoy my vacation, digestive system 😤!? [ #tbt to my 4th of July 🇺🇸 vacation!] . I haaate being in a bathing suit bloated... like it’s just not fair. AND it’s safe to say I don’t really get in many fruits & veggies while on vacay 😬. . Ever since I started using @1stphorm Opti-Greens 50 I’ve been feeling so much better! Aaaand now I’m using Opti-Reds 50 to help even more with antioxidants! *breaks out in happy dance 💃🏽 🤗* . There’s always food you can eat in your diet INSTEAD of supplements... but honestly I don’t think I could ever eat enough of the right foods to make me feel as good as these babies do 😍. . Now I’ve just gotta get a bathing suit that matches this purpleeyy goodness 🤔... any excuse to get a couple more 👙😁! . . . #bloating #digestion #probiotics #antioxidants


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SUPER SHAKE! #veganproteinshake Vegan power pro @1stphorm #BARBARIANFITLIFE shake #quinoa Very Nutritious. ... Contains the Plant Compounds Quercetin and Kaempferol. ... Very High in Fiber, Much Higher Than Most Grains. ... Gluten-Free and Perfect for People With Gluten Intolerance. ... Very High in Protein, With All the Essential Amino Acids. ... Has a Low Glycemic Index, Which is Good for Blood Sugar Control. #beepollen Bee pollen contains many vitamins, minerals and antioxidants, making it incredibly healthy. Studies have linked bee pollen and its compounds to healthbenefits such as decreased inflammation, as well as improved immunity, menopausal symptoms and wound healing. #flaxseeds Flaxseed has long been thought to offer healthbenefits. It contains fiber, fat, protein, and various minerals and vitamins. These nutrients may offer protection against cancer, diabetes, and cardiovascular problems. Consuming groundflaxseeds enables the body to absorb the nutrients more effectively. #chiaseeds Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke. #tumeric The primary antioxidant present inturmeric is curcumin. Turmeric is said to help one deal with stomach issues, metabolic disorders, obesity and many more problems. Though having huge quantities of turmeric is surely not a way to lose weight, but turmeric is said to reduce the inflammation associated with obesity. #BARBARIANFITLIFE #DUESPAID #wedothework #IAM1STPHORM #100to0 #PROTEIN #PROTEINPOWER #healthy #food #foodknowlege relationship with #food is king! Behave!


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Because why not go to the gym at 3 am? #1stphorm #iam1stphorm


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How do you kick off day 1 of @officialrusa #dryscoop #megawatt @1stphorm #iam1stphorm #fitness #goals #rockusa #gains 👏💪🔥


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#tbt TRUE THROWBACK popped up on my Facebook time line today. Nothing else to say. #ngu4life #nevergiveup #resilience #consistency #iam1stPhorm #duespaid #transphormation #whatsyourexcuse #bilateralquadandpatellarupture


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“Your life does not get better by chance, it gets better by change.” -Jim Rohn


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Who else loves blueberry muffins for breakfast?! ⠀⠀⠀⠀⠀⠀⠀⠀ I love all breakfast foods, but the carbs/sugars are sometimes too high for me, plus I don’t like having a sugar rush and then crash later in the day. This blueberry muffin protein mug cake not only tastes amazing, it will help you get in extra protein, plus is an easy low calorie breakfast for on the go! ⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients: 1 scoop @1stphorm Level-1 Blueberry Muffin protein 1/2 tsp baking powder 1/2 tsp vanilla 1/4 cup unsweetened vanilla almond milk 1/2 cup blueberries (fresh or frozen) ⠀⠀⠀⠀⠀⠀⠀⠀ Directions: Mix all ingredients (minus the blueberries) together in a mug or bowl, then heat in the microwave for approximately 40-45 seconds. Add the blueberries on top, mix them in, then enjoy a delicious protein filled breakfast (or snack)! ⠀⠀⠀⠀⠀⠀⠀⠀ Macros: 25g protein 14g carbs 4g fat 198 calories ⠀⠀⠀⠀⠀⠀⠀⠀ And if you don’t have Blueberry Muffin Level-1 yet, you are missing out on the best flavor ever!! You can find the link for free shipping in my profile, or message me with any questions! . . . #breakfastideas #proteinbreakfast #proteinrecipe #proteinideas #teambreakfast


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New favorite deadlift variation: Dimel deadlifts 💪🏻 These light up your glutes!! . Cues: Feet shoulder width apart, toes turned out between 30-60 degrees (can vary weekly), perform a hip hinge. . This basically feels like an RDL but you just feel more in your glutes. Okurrrrr! @rodgersreset added them to my programming and I can’t wait to start adding weight to these. 🍑 . Remember small variations are all you need sometimes to make big changes. 🤘🏻 . To apply for coaching or learn about our training programs visit www.teamlocofit.com ✨ . #LoCoFit #teamlocofit #dimeldeadlift #glutesthesalute #rodgersreset #redefinehealthy


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Anything worth doing or having in life should never be easy. _ Your dream body... _ The perfect job... _ The best relationship... _ Unlimited financial success... _ Etc... _ You name it... _ Because it doesn’t matter what is... _ Whatever the case may be or whatever facet of life you apply this concept to.... _ The shit takes work... _ Success and achieving goals takes time... _ It’s requires a level of dedication, discipline & consistency that only a few of us in this world have yet to find or achieve... _ It requires heart... _ Sacrifice... _ And support from those closest to you... _ And for me something I strive & struggle to find constantly... day in & day out... _ And honestly, if everyone could do or have those things & had life all figured out... _ At that point... none of it would be worth having. _ The journey and the struggles in life are what define us. _ It’s what makes life fun. _ So enjoy them. _ Appreciate them. _ And at the end of the day... _ Keep grinding. _ Do the work. _ Stay consistent. _ Maintain discipline. _ And never settle. _ 📸@agrantham12 _ #1stphorm #neversettle #goals #shredded #bodybuilding #npc #mensphysique #diet #training #weightlifting #iam1stphorm #realationships #success #wedothework #hardestworkerintheroom #duespaid #cantstop #wontstop #mevsme #fitcops #discipline #consistency #phamily #dedication #nothingshouldbeeasy #life #bbpadonia


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Planning and prepping my meals is a HUGE part of me being able to stay on my nutrition plan while trying to keep up with a busy life! ... Meal prepping absolutely does not have to be complicated, and it gets easier the more you do it! What used to take me half the day, now only takes a couple hours! You have to start somewhere and then start figuring out what works for you and your family, and what doesn’t work! ... Here are a few things that work for me! - Plan ahead! I plan meals out for the week so I don’t have to wonder what I’m making, then I only buy what we need, which also cuts down on buying extra crap. - Prep the protein!!! This has been the biggest time saver for busy week nights. We grill a LOT of chicken/steak every week, I use what I need to prep lunches and the rest goes in the fridge for dinners or snacks! - Keep the meals simple. If you saw my story the other day, I made cheeseburgers for everyone, and put all the stuff I wanted on a salad for myself to cut the bun out. EASY and everyone was happy! - Find ways to re-do leftovers, or use them for a lunch! Because left over food is already prepped!! Duh. We have a 473995 kids, so our grocery bill is quite large 😶 and there is nothing I hate more than wasting food! Some days I end up with meals that are kinda random, but I hit my macros and those leftovers are used!! Lol - Last one: I know that everyone’s schedules are different, but the more I prep, the easier my life is. If I can spend a few hours getting meals for our ENTIRE week put together, I’m in! Because the less I have to deal with during the week, the better. .... Once everything is ready, all I have to do is stick to the plan and eat what I’ve already put the time in to preparing, which makes it all soooo worth it! ... I’m always happy to answer any questions you have!! ... #iam1stphorm #mytransphormation #transphormyourlife #bedrock1P


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Try Something New ❇️ . . I’m always looking for a new exercise movement to try. . I like to challenge my body to see if I can do it. . . There’s something so fun about trying new things and realizing you’re capable of so much more than you think. . . On the last slide you will see me perform the Bird dog challenge from @ironrx_fitness . . This ties in perfectly with the workout from this morning. . You must engage your core to have stability. Our core is so important in every movement... from planks, to lunges, to deadlifts. . Without a stable core, you introduce the risk of injury. . . In these movements c make sure to keep core engaged and use slow controlled movement. . . What is a new exercise you’ve recently challenged yourself with? Let me know!! . . #control #movement #core #birddog #dumbbells #fullbodyworkout #thursday #challenge #bodyweight


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We had two special guests on our run today. Me & the girls walked & jogged around town with Elsa. We then came home & stretched & made smoothies. Lol. This was fun 💚


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#repost @themindsetgroup ・・・ Mindset for the day: Be Teachable... Forever the student! Life’s always teaching you something if you’re willing to look. There’s power in remaining teachable...Here’s how. Shit happens...It’s always going to happen. If you don’t watch it...it can get you down. It can knock your feet right out from under you. Rather than continue to get frustrated like life is happening to you...Look for the lesson. It’s a way to keep your power when things don’t quite work out. It’s like looking for the silver lining. It’s always there...you just have to look and then be honest with yourself to find it. There’s almost always a way to keep a positive mindset. Somedays it’s simpler than others...but life is better when you search for empowering lessons. #mindset #mindsetcoach #mindsetmatters #mindsetiseverything #mindsetiseverything #mindsetmastery #mindsetofgreatness #mindsets #gains #strong #fitspiration #fitness #whateverittakes #FitnessMotivation #Fitspo #GoalSetting #FitnessGoals #NoExcuses #NoPainNoGain #1stphorm #PersonalTrainer #Weights #Workout #stlfitness #stlouisfitness #stlouisfit #iam1stphorm #bodybuilding


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Greens everyday! I use @1stphorm opti-greens 50 everyday! It helps my belly so much!! No more bloating and a regular bathroom schedule... if ya know what I mean 🤪 You seriously HAVE to try them!! #iam1stphorm #1stphorm #fitness #fit #health #healthy #greens #optigreens50 #eatyourveggies #nursing #nursingstudent #nurse #studentnursinglife #gym #workout #RN


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Post workout 6oz Milk 1/2 Scoop 1st Phorm Ignition 1 Scoop 1st Phorm Milk Chocolate Level-1 #iam1stphorm


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A sick vacation for biceps curls. - So what we did is grab a dumbbell, then add a resistance band to it. - The band is at the most tension when at the top of the curl. - That is why we picked that angle. When you are at the top of the curl, the angle in which the band pulls is a true 90 degrees making what is usually the easiest part of the curl, the hardest. - Then to make it even more interesting we through in some across the chest hammer curls. - Brutal combo. - Always a great squad lift with @scymbal21 and @cino3peat . - Honestly not really feeling legs today but it has to be done. - Happy Thursday fam. . . . #curlsforthegirls #armday #swole #training #gym #bodybuilding #strength #iam1stphorm #legionofboom #duespaid #progress #lafitnesslifestyle


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Eating all the carbs and still losing weight😉 Proud to see where this cut is going, definitely looking way better than last year! Ready to lay at the beach and get some rays🌞 plus Dragoncon is in 6 weeks! I hope to see everybody there and Say Hi!💜😊 . First pic 👉🏻2019 Second pic 👉🏻 2015


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🔹8️⃣ Week Summer Sprint 🔹 . @1stphorm My Transphormation officially starts t-minus 4 days! ➖ 📷 submit photos before July 22nd. ➖ This round I’ve decided to switch things up, going to limit some foods like dairy and high carbohydrates to accelerate overall lose! ➖ If your looking for a change in workouts or looking to start working out @orangetheory is your place! ➖ A 60min HITT workout with cardio and weight training all in one! ➖ Download the My Transphormation APP📲 Upload your DAY 1 photos (front, side, back) & Lets Get Started TODAY!! ➖ What do you have to lose.. Nothing!😉 ➖ ➖ #iam1stphorm #summersprint #mytransphormationstartstoday #letsdothis💪🏻 #trackyourshit #cleanfoods #drinkmorewater #weightlosstransformation #75hard #legionofboom #1stphormignition #level1protein #optigreens50 #optireds50 #sweatsession💦 #orangezone #orangetheoryfitness #hiitworkout #treadrowerweights #heartratebasedtraining #morelife


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“Do you need a lot of Beta-Alanine for a better performance”? Honestly.. no, Throwing no shade on any brands but I’ve had my share of brands with A LOTT of Beta, It may have seemed like the performance increased due to more Beta but I realized it’s honestly by what effort you’re willing to give!! Wake up, be prepared to do a lot better in whatever workout you did yesterday! Invest, I’m chasing a dream I want to continue for a lifetime not only temporarily, so don’t believe in the myth if you don’t have the motivation!! With V2 Megawatt only having 1,500mg (a lot less than what I use to take) my performance yet still seems to increase! Because I’m giving the effort along with it! But also it increases with a good after feeling! Because not only do I look to increase my performance but I look for AMAZING taste in flavor also!🤩 #1stPhorm #Iam1stPhorm #AmazingTaste #1stphormlegionnaire


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A none scale victory.. . My medium shirts are back to fitting me the way I like them to and my large shirts turned into lounging/pajama shirts🙌 😭 . . #nonescalevictory


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I joined the 5am Club! For one day 😆 Looking to join more. Working out is my therapy, keeps me sane, fills my soul. Starting my day off right will keep me aligned the rest of the day! Give this 20 minute workout a try⬇️ • 20 Flutter Kicks (back flat on floor) • 20 Jump Squats • 20 Side Lunges (10 each leg) • 10 Froggers • 15 Pushups ✨Repeat 4x Thanks to @layniehaefs for being the reason I get up early today! Find a tribe that pushes you. #iam1stphorm #teamBKEL


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Was so focused on leg day yesterday I didn’t grab any pics between sets. But don’t worry....my quads remember 😂 Hit back and biceps today. Definitely noticing gains by the increase in weights I am able to lift. But as always it’s all about that control and negative 💪 And the water bottle bandit returned!! Lazy bum hasn’t been to the gym in a while. Who else is getting those summer gains in? #duffyfactor #iam1stphorm #muscles #earlybird #gym #gymlife #life #happy #fit #fitness #motivated #motivation #hustle #flex #fl #tampa #biceps #gains


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Better picture those calf’s coming in still have some work to do #teamgat #iam1stphorm #gymshark #vqfit #texasnpc @liranzofit


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Alright picture not to great but worked legs today and lats #teamgat #iam1stphorm #vqfit #gymshark #texasnpc @liranzofit


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“I’ve been drinkin to remember, and drinkin to forget” . Midnight + squats + empty gym = a damn good time #iam1stphorm #1stphorm #legionofboom #duespaid #gym #squats #emptygym #latenightworkout #weightlifting #wedothework #heavylifting #randomsonglyricsasyourcaptions #tattoo #beard #alliwantispizza #willsquatforpizza


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Getting to that prego level - more reps and less weight... especially with back / dead’s due to sciatic pain. Adjust accordingly - happy lifting 🏋🏼‍♀️. - 5 rounds / 12-15 reps: Superset - Deadlifts / underhand pull - 5 rounds / 12-15 reps (not filmed): Superset - Good mornings / SL deadlift 5 rounds / 12-15 reps (not filmed): Low row - Finisher - 3 rounds Stair stepper (1 song) / Trx work (10 reps ea leg) #mamafitness #iam1stphorm #duespaid #pregnancyfitness #secondtrimester #wod


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12 hours on a train, means only 2 hours to train. I don't want to be here, but the best way to inspire others, is to be the example of the success that is possible. I'd say leg day was a hard success. Learn by action and lead by example. #fitness #legday #sweatitout #sweat #fitpham #fitfreak #fit #iam1stphorm #legionofboom #1stphorm #learnbyaction #leadbyexample


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Happy 4th birthday to my buggy wuggy, little Darby doodle!!!


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Did I meal prep for vacation?🥦🥑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nope! But that doesn’t mean that I’m going to fall off track with my health and fitness goals. I’ve definitely eaten a little differently than normal this week, but that’s ok! I’ve been using the My Transphormation Starts Today app to track everything I’m eating, to make sure I’m still staying within my overall calorie and macro goals.👊🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With eating different foods...it’s been more important than ever that I stay on top of drinking my Opti Greens every single day. I have a sensitive stomach, and usually all of these different foods would’ve left me bloated and not feeling great. I love drinking my greens because they help me SO much with bloating and overall digestion. I drink them once a day and I can enjoy all the yummy foods here with no stomach issues! 🍦🍻 they’ve been an absolute game changer for my stomach, and I would never ever travel without them!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Vacation doesn’t need to be a set back from your fitness goals.⭐️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Opti-greens are a supplement that everyone can benefit from— even if you aren’t in a workout routine yet. It’s a good first step on the way to your health and fitness journey! They will help with digestion, energy levels, fat loss, and overall just feeling much better. If you’ve been eyeing these…try them for a month and you will FEEL healthier. 🥦🥑🥒 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #legionofboom #iam1stphorm #1stphorm #duespaid #s2faction #100to0 #fatloss #weightloss #fitnesshelp #supplements #gymhelp #fitnessadvice #fitnesstips #fittips #gymtips #healthyfood #cleaneating #healthychoices #nutrition #healthylifestyle #healthyeating #exercise #breakfast #fitnessaddict #healthyliving #strong #healthylife


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✖️Biceps & Shoulder Workout✖️ . -Twist curls -Lateral raise pulse -Twist front raises -Bicep curls -Overhead press -Hammer curls . . . . #gymworkout #workoutvideos #shoulderworkout #bicepworkout #strong #fit #iam1stphorm #muscles #girlswithmuscle #girlswholift #weightlifting #legionofboom


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Front seat on the struggle bus this week 🚌. But I’m not gonna use it as an excuse to quit. I’ll be here, putting in the work. . . . . . #strugglebus #doitanyway #wedothework #duespaid #butdidyoudie


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Protein, carb, fats. . . Don't over complicate meals. . Eating healthy and changing your lifestyle can become over whelming because you feel like you have to cut everything out, which isn't always the case. . Cut out the junk, drink lots of water and follow the macro plan! . If you're looking for nutrition help, your girl is here to help 👌 . #iam1stPhorm #duespaid #foodiepost #easypeasy #fuelyourbodygood #yum #coach #lifestyle


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I’m learning to push harder and harder each week. This weight isn’t that impressive, but it was the last set of 3x15 after 2 sets of 60 sec. my pecs felt like cramping on rep 7, but the mind is powerful thing. I’m learning each week to dissociate from the pain. It’s hard to describe except that I know what’s on the plan and I’m push pain impulses away and simply force my body to obey. @theperformancevibe @allostaticlabs @fights.on @ragnarokstrengthequipment


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SHARPEN YOUR OWN BLADE! Stop paying attention and caring about all the other shit that doesn’t matter. All the other people that don’t care about you! If you’re not where you want to be start working on yourself. Start with one thing. Reading, training, running, diet improvement, saving, learning, schooling, just start somewhere. Your path to personal growth doesn’t happen overnight. It’s a step by step, deliberate process. Trust it, own it! #passion #intensity #caring #iam1stphorm #mentor #mentorship #leader #leadership #entrepreneur #entrepreneurship #entrepreneurlife #success #motivation #1stphorm #growth #sacrifice #grit #instagram #instadaily #instagood #business #inspiration #winning #wintheday


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***ATTENTION*** . . You may see some cellulite in these leg/booty videos and I don’t care. Why? Bc it’s a Natural thing that most people try to hide via social media and I’m not going to be one of them. All natural, raw workout videos to share with y’all so you can feel better about yourself! . . Today’s work was booty and legs. My favorite to train bc my area I feel the most needs work. 🤣🙌 . . So enjoy!! Here’s the details: . 🔥band shuffle, 20. 🔥banded walking lunges, 14. 🔥banded bench squats, 15. 🔥wide squats into leg lift, 16. 🔥weighted reverse lunges, knee raise at the end, 8 each leg. 🔥RDLS, 12. 🔥quad squats, 15. 🔥side lunge shuffle burnout, 20 seconds. . . Try to do 3-4 sets of each exercise. Always remember to use your weight level. Even doing these exercises with little to no weight is better than nothing!! . . Now go get em!!! 💥 Tag me if you try this workout!!! I like to see who follows along!! 😘


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MORNING MOTIVATION!!!!!!!! . I love this quote and it goes with what I am extremely passionate about. PERSONAL TRAINING!!!!!! . I knew ever since I was in high school that when I got older that I wanted to be a trainer and be involved in the health and fitness industry. . The reason why I am passionate about this and continue to do it is because I love seeing people get better and healthier through working out and eating healthy. . Changing peoples lives and helping them live a longer and healthier life is awesome to be a part of. . If you have any questions about working out, diet, or supplements send me a message. . #legacy #1stphorm #1stphorm4life #1stphormathletesearch #100to0 #bethe1 #iam1stphorm #legionofboom #neversettle #duespaid #personaltrainer #passion #morning #motivation #happy #healthy #gym #goals #fit #fitness #strong #inspiration #training #train #exercise #workout


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✨Having trouble staying committed? ✨⁣ ⁣ ✨We’ve all been there in life...whether it be our job, fitness related, or learning a new skill. ⁣ ⁣ ✨But there are things you can do DAILY that help you stay motivated and committed when it comes to sticking to your workout regimen👌🏻💯⁣ ⁣ ⁣ 🌸 Pick something you enjoy: if you don’t, you’re most likely not going to stick with it long term⁣ ⁣ 🌸 Make a habit out of the activity: research shows that it can take up to 2-3 weeks to make something a habit. Make it a routine make it part of your schedule ⁣ ⁣ 🌸 Take a before picture: I know, not always the most appealing but this is a powerful motivator to keep you on track ⁣ ⁣ 🌸 Share your goals on social media: great tool if you want people to keep you accountable! ⁣ ⁣ 🌸 Pick a convenient location: Whether it be at home or in the gym...it’s hard to stay committed if your gym is 30 minutes away ⁣ ⁣ ⁣ ✨Hope these help! And remember, you WONT REGRET those amazing results ✨⁣ ⁣ ✨Leave a comment if you have other tips for staying committed! 💗⁣ ⁣ ✨And don’t forget to check out my YOUTUBE videos. Link in bio 💯⁣ ⁣ ♥️♥️♥️♥️♥️⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #fitness#fitgirl #inspirstion #fit #gymmotivation #gymmemes #gymshark #gymsharkleggings #gymsharkwomen #1stphorm #iam1stphorm #fitnessmagazine #womenswear #womenempowerment #womens #womensbest #committed #commitment #loveyourself #rockon #believe #bigdreams #goals #goalsetter #healthyfood #health #laugh#motivation #thursday #cassidyfikefit


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Nothing makes me feel better than getting a good fucking lift in . Pump brought to you by the oversized burrito I had last night #swelltaco . #determined #1stphorm #iam1stphorm #duespaid #legionofboom #grind #muscle #motivation #fitness #flex #strength #better #bebetter #nobodycaresworkharder


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All checked in...long day yesterday. Up at 1:45 am,got my cardio in,got to the airport at 4:25 for our 6:20 flight. Arrived in Pittsburgh at 5:30 ish. Weighed in at 192,down from 197 on our scale at home. Not sure how I lost 5 pounds during the trip,but I did. 🤷‍♂️ Today we carb load,work on my posing,check out some of our team members who are competing today,more posing,get my tan,more posing...anyway,it’s gonna be fun couple of days and I’m sure all of our work over the last year will pay off. 😊 @mrs_mealey @scoobyprep1_ifbbpro @teamrojofitness @stagereadyposing @thegymsd #iam1stphorm #bodybuilding #classicphysique #classicphysiquecompetitor #npc #ifbbprobound #npctoifbbpro #olympiastageoneday #goals #mywhy #findyourwhy #beyourwhy #noexcuses #everyday #relentless #driven #consistency #1daycloser #thebestisyettocome #bettertodaythanyesterday #fuckaverage #bephenomenalorbeforgotten #muscledragon6488


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Y’all I can’t tell y’all how excited I am!!!! . I leave for Florida tonight. Well, technically very early tomorrow morning but basically tonight and I am sooooo excited!!!! . I am still going to stick to my #75hard and I can’t wait to do my walks on the beach!! #iam1stphorm 22/75


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Mindset for the day: Be Teachable... Forever the student! Life’s always teaching you something if you’re willing to look. There’s power in remaining teachable...Here’s how. Shit happens...It’s always going to happen. If you don’t watch it...it can get you down. It can knock your feet right out from under you. Rather than continue to get frustrated like life is happening to you...Look for the lesson. It’s a way to keep your power when things don’t quite work out. It’s like looking for the silver lining. It’s always there...you just have to look and then be honest with yourself to find it. There’s almost always a way to keep a positive mindset. Somedays it’s simpler than others...but life is better when you search for empowering lessons. #mindset #mindsetcoach #mindsetmatters #mindsetiseverything #mindsetiseverything #mindsetmastery #mindsetofgreatness #mindsets #gains #strong #fitspiration #fitness #whateverittakes #FitnessMotivation #Fitspo #GoalSetting #FitnessGoals #NoExcuses #NoPainNoGain #1stphorm #PersonalTrainer #Weights #Workout #stlfitness #stlouisfitness #stlouisfit #iam1stphorm #bodybuilding


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PUSH IT REAL GOOD. - I love chasing PR’s... especially when the bro’s are here. Unfortunately if you’re constantly maxing out or even worse - missing reps, this can destroy your progress. - One great coping mechanism for me is to try to hit a rep PR when I’m feeling strong and anxious 😂 - Today I was able to hit a 3 rep PR, and that was enough to keep me from going after a 1RM. - Here’s the lineup: •3x3 @ 305 •1x1 @ 315 •1x1 @ 345 (w/ @mbslingshot) •1x15 @225 NFL Style - Stay smart, Stay focused. - #1stphorm #iam1stphorm #legionofboom #wedothework #duespaid #powerlifting #powerbuilding #benchpress #pushworkout #fitness #personalrecord #focused #goaledup #personaltrainer #gym #fitguys #fitgirls #gains #thursdayvibes #strengthtraining


1💬Normal

Throw back to Sunday when I was feeling amazing in my body and just feeling so confident. I then ate a crap ton of crap food. And guess where that has left me all freaking week! I have felt self conscious and not myself all week. Why because I ate crap and left me feeling like crap. Things may appear that I have it all together and figured out but trust me when I say I mess up more times than not and I’m still figuring it out! With that being said a new Summer sprint challenge is coming up. M O N D A Y! You bet I’ll be participating! If you want to join me let’s chat about it. I will be committing to the full 8 weeks. I’m planning on doing a different type of workouts. Let’s see how this goes and what my body is capable of! It’s never too late to start 😊 • • • • • #mytransphormationstartstoday #iam1stphorm #femaleswholift


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#throwbackthursday to when that shredded grandpa & @tamara.mae.in.progress showed up to a @boldcycle class that @tjgutschow23 taught! 😂 🤣 . . #naturalbodybuilding #boldcycle #frontdoublebi #fitness #bodybylirio


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Stay determined, Stay on track, Stay motivated and everyday set yesterday’s results on fire 🔥 with today’s progress! . #jessesphinalphorm Coach @bgf_lirio . #iam1stphorm #motivationalquotes #gymmotivation #instafit #photooftheday #bodybylirio #naturalbodybuilding #fitdad


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Me - "Hey sensei, you wanna throw me around?" Sensei - "Well yeah!" *proceeds to introduce me to the ground. Sometimes you need to learn things through physical experience. Karate is a very interesting thing to learn, because so much of it is learned by doing. Getting hit, thrown, grabbed. All these things are taught by having it done to you not just talked about in theory. What lessons have you learned from doing?


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YOU WANNA KNOW WHAT IS COOL?!⁣⁣ 🧐 ⁣⁣ @1stphorm literally runs 4 FREE Transphormation Challenges a year giving people the opportunity to win $50,000 or $10,000 🤑for getting into shape and bettering themselves! Sounds too good to be true, right? Well, it’s true!⁣⁣ The challenge is 100% FREE, unless you choose to buy the premium version for the app for $3.99 a month or a one time fee of $50.⁣⁣ ⁣⁣ Are you sick of not feeling good about the way you look and feel? I’ve been there! It sucks, so that is why I am challenging you to commit to these next 8 weeks to change your life! I can promise you if you stay consistent for 8 weeks, you WILL shock yourself with how much progress you can make in only 8 weeks! ⁣⁣ ⁣⁣ Join the My Transphormation Challenge and change your life for the better! Challenge officially starts July 22nd! WANT IN? MESSAGE ME! 👊🏼⁣⁣ ⁣⁣ Just remember, whatever YOU are not changing, YOU are choosing. READ THAT AGAIN. ⁣⁣


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WHAT MAKES A CHEST WORKOUT GREAT? . 1️⃣ - Use a combination of pressing exercises and flyes! For example Bench Press, Dumbbell Bench Press, VS. Cable Flyes, Dumbbell Flyes . 2️⃣ - Find ways to hit your chest from multiple angles! Think Incline Bench Press vs. regular Bench Press . 3️⃣ - Focus on the mind muscle connection and make sure to SQUEEZE the contraction with every single rep! . . . #livehard


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