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#legionofboom

Posts tagged as #legionofboom on Instagram

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Always push and challenge yourself #fitspo#fitnessgoal#fitnessaddict#fitnessphysique#bodybuilding#shredded#fitnessmodel#instafitness#fitnessbody#fitnessmodels#getfit#fitspiration#fitnessmotivation#bodybuildingmotivation#fitfam#iam1stphorm#1stphorm#legionofboom#1stphormathletesearch#fashionmodelling#likeforlikes#photooftheday#picoftheday#fun#likeforlikes
“Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition. Yawn and stretch and try to come to life.” Some days I wish I only worked 9 to 5 like Dolly, but most days I like the overtime. This morning I’m drinking my Project 1 preworkout. Clinically dosed, and packed with everything I need for a great workout! #iam1stphorm #1stphorm #legionofboom #neversettle #preworkout #dollyparton #9to5
How many times have you limited yourself because of things in your past?  Do not let your old story be the chains that keep you from reaching your full potential. The new story awaits!  I was also held down by those chains but I broke free! I am transforming my body along with my mind.  Tomorrow I will post my before picture as I start my 8 week challenge. I would love for you to join me, now if you would like or you can wait and see what happens in the next 8 weeks.  Either way I will support you, be an accountability coach and help with meal planning and supplements along the way.  Do not let the chains that were meant to secure your life be the chains that hold you back!  #iam1stphorm #legionofboom #coach #support #accoubtability #fitness #chains #
"Maybe I just get off on the pain"-Gary Allen . . A day of speaking notes for an event tomorrow and in between shooting the  #hoyt. Great day in my book!!! . . . #amputeebowhunter #adaptiveoutdoorsadventures #disabledoutdoorsmenusa #iam1stphorm #legionofboom #uahunt #wewill #willfindsaway  #keephammering #trainhuntprovidehonor #blackeaglearrows #raisedhunting #titaniumarcheryproducts #lionsnotsheep #bornwithcvtlivinginvictory
Spin was canceled today so I took the opportunity to train shoulders instead 💪🏻 . . . I borrowed some moves from @hannaoeberg and let me tell you all😳 my shoulders were on fire! The last one killed! . . . Outfit @kora.fitness (ps the anniversary sale is still going on and with code NEIGHBOR15 you save a little more money! ) link in bio  Workout fueled by @1stphorm  #korafitness #korafitnessambassador #1stphorm #1stphormphamily #legionofboom  #1stphormlegionnaire #fitmom #fitwife #1stphormlegionnaire #legionofboom #duespaid #1stphormphamily #kora #wedothework
Tap into your hamstrings! 🔥 . 🤔For whatever reason, this week I'm all about hamstrings when it comes to leg day . ✔Feels right. . 🔥Light em up: take two 5lb weight plates, or start with 2lbs-- and put them both under your heels to initiate hamstring activation! . 🙏& with some Mind muscle connection, focus on the squeeze your glutes and hamstrings. . ➡️Weight plate RDLs, towards the end of the rep set, don't finish straight. The 1/2 rep will target more of your glutes/hamstrings. . ➡️Dumbell goblet squat, at the top squeeze outer quads and glutes. . ☝️Sometimes its about the little things and adjustments in focus that make the biggest difference. .  #fit #macros #iifym #balance #living #pushworkout #dietdoc #hiitworkout #circuittraining weightlosstips #bodybuilding #weighttraining #flexfriday #girlswholift #gluteworkout #workout #nutrition #dieting #macros #mealplan #mealprep #workoutmotivation #leanbulk #reversediet  #iam1stphorm #1stphorm #legionofboom #wedothework #duespaid
165(left) VS 175(right) 👊 Lost a little definition but the next 20 days I’ll be focusing on getting shredded! • That 10 pounds is the result of a clean bulk and new PRs, but I’m excited to tone it up and pack on a little more! • Goal is 185 by summer! 💪 I’ve learned a ton over the course of this last sprint, most importantly I’ve learned how easy it is to fall off track when life gets crazy! • I’ve also learned ways to get past those hurdles and keep pushing towards hitting my goals! 😁 20 days left! Lets Get It! 👊👊👊 #mytransphormation #bulking #mytransformation #iam1stphorm
Thursday is off to a great start!  Celebrated my birthday with a 5am gym date with @charles.fleck 😍💪🏼 32 is gonna be a great year!! Shoulders + 100 burpees & kickboxing 🥊😅💀 . . . #happythursday #fitmama #workout #duespaid #happybirthdaytome
I love Olympic Lifting! New 25lb PR at 230 lbs, on my Clean and Jerk! 👊  I attempted 235 but I was whooped! Either way I’ll take it, and I’ll get 235 next time!  #olympiclifting #cleanandjerk #crossfit #duespaid #legionofboom #bettereveryday #pinkshoes
I’m big into fitness and nutrition. I believe you have to take care of yourself. Others depend on you. So to help others stay consistent with there fitness if you have a gym membership, bring in your card and I will take $5 off your piercing or give a free jewelry upgrade. Also if anyone has any questions on fitness or supplements feel free to ask. #iam1stphorm #1stphorm #phamily #legionofboom #wedothework #neversettle  #duespaid #mytransphormationstartstoday #fitnessmotivation #100to0 #1stphormathletesearch #firefighterfitness #guyswithtattoos #girlswithink #tattooedgirls #tattedup #inked #inkedup  #inkedgirls #inkedmag #inkedbabes #inkedandfit  #tattooedandfit #tattooedmen #tattooedgirls #menwithtattoos
Tricep Thursday.  A lot of people think in order to grow their arms they need to do dozens of sets of curls. When in reality the triceps (being 3 groups of muscles) play a larger role in the size of your arms than the biceps (2 muscle groups.) DM me for personalized training routines or any questions you have about fitness.  Click the link in my bio for free shipping on 1stphorm supplements and apparel.  #iam1stphorm #1stphorm #legionofboom
Damn it Hickman! Can’t we just nap like normal Firefighters!?
Swipe left to see my before pictures, one was over weight and the other a little too skinny. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The skinny one was when I first lost the 85 pounds, before I started experimenting with various healthy supplements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With all my trial and errors, I found what really works for me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It doesn't just work for me, it works for my husband Randy. He had a little bit of digestion problems and IBS, but this resolved it for him so he is a true believer now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He resisted the greens of course, who relishes the though of drinking green slime??!! lol ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He resisted the microfactor and full mega as well. Why? Because who enjoys taking pills? Said no one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But, now that Randy feels the difference (mainly when he stops for some lazy reason), he KNOWS it works. So it gives him incentive to keep taking it. We like to mix the greens with coconut milk and protein, or bcaa's. It's especially good with mint protein! Yum! It's actually the best tasting greens you can get (just like all the protein) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Me too. I get a little lax once in a while when I'm busy and I always regret it. Randy and I both can tell when we stop taking the #optigreens50 #fullmega and #microfactor ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's also seemed to have kept us from getting sick so far!! Yay, 'cuz who has time for that?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyone who uses the link in my bio for any of those micronutrients by March 12 gets entered  into my drawing for a trip to Summer Smash (IF I get enough points to win it so I can take you!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyone who gets the EasyPhorm subscription by March 12 gets entered again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I like to share. 😎💚 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌳#healthlyliving here we come! Always feel
What are you doing Post Workout? . Post workout is the MOST IMPORTANT window in your training . Stack  Phormula-1 & Ignition together . Ignition will rapidly replenish glycogen which equates to muscle energy. At the same time, Phormula-1 is a rapid assimilation protein, which means it gets into the muscles very quickly and begins repairing them fast . You'll recover faster, reduce muscle soreness, muscles will feel fuller longer, and you'll feel better all throughout the day . ✔Ignite Muscle Growth ✔Restore Glycogen Levels Post-Workout ✔Reduce Recovery Time ✔Amazing Taste . Personally I love this stack, most Post Workouts I have taken upset my stomach, with Phormula-1 and Ignition it is like drinking flavored water with NO upset stomach . Do you want to get the best out of your workout? ⤵️ DM me with any questions and I will be happy to help . #iam1stphorm #postworkout #healthandwellness
I call this exercise “Let’s see if I throw up the protein shake I just drank” In an ideal world you’d have someone shooting at you during this, to help you keep low to the ground, but, we make due . . . . . . . . . #spartanup #duespaid #legionofboom #wedothework #hiitworkout #beachseason
After a long night of studying, gotta refuel the brain! -3 eggs cooked in splash of olive oil(nothing else added) -2 pieces of gluten free toast with almond butter -2 cups of celery juice • • • #nutrition #legionofboom #iam1stphorm #healthylifestyle  #healthymind #motivation #school #studying #nursing #rnlife #breakfastofchampions #breakfast
Each video worse than the next... 🤷🏻‍♀️ Early morning videos may not be my strong suit... or any videos for that matter 😅  But! I couldn’t not record this. •why•  Well... what may not seem like a huge accomplishment to most, to me, being able to successfully row my own body weight for two sets was a huge thing.  Not because I didn’t think I could do it, but I haven’t been lifting heavy for several weeks. So yes. That’s an accomplishment 💪🏼 Yesterday I decided to push every limit trying gain back some strength (obviously not in one day - that’s not possible). But I definitely think within a few weeks it’ll be like I took no time off at all! And I’m excited for that progress 🏋🏻‍♀️ Happy Thursday, friends! Go be great today 😄 . . . . #fitness #strength #goals #strong #bodyweight #pushyourlimits #barbell #rows #muscles #gettingstronger #exercise #morning #gains #smashgoals #positivity #motivation #trainer #trainingforlife #able #growth #iam1stphorm #legionofboom
Training tips... warmup with around 3x30-50 (each side) of these raises (or as the whole workout depending on where you’re at) for better mind-muscle connection (and a sick pump). If you can get 50 and you don’t do these often, your control is probably lacking. The second variation you want to turn your hips more toward the floor so that the movement is more ‘back’ than to the side. Also, you don’t need to be bent over and standing up on an abductor machine to train glutes... pause the contraction and control the eccentric. In a sense, drive your hips forward at the top like you would in a deadlift and it will help you engage them; imagine the lockout of a sumo deadlift
Well, in honor of the @crossfitgames  open announcement tonight here's a video of me attempting to do some handstand work in a limited space
Y’all! This may seem dumb but I wore a tank top to the gym for the first time in like 5 years! I’ve been afraid to wear one because my arms were so flabby but since they have been thinning out over the last month, I decided to finally wear one. It feels so good to be getting my confidence back! . . . . .  #mytransphormation #mytransphormationstartstoday #transphormationchallenge2019 #1stphorm #legionofboom #phamily #weightlossstory #weightloss #iam1stphorm #teamfail #duespaid #girlswholift #gymlife #fitnessmotivation #pumptheiron #instafit #fitness #fitchick #fitfam #gains #motivation #muscles #igfit #fit #fitnessgirls #gymchick #gym #instafitness #igfit
Slowly starting to build some definition 💪 -I've felt great this week, have actually made it to the gym everyday so far and pushed myself harder than usual. -I've upped my cardio this week to 2 days and 40 minutes at a time and it has been really tough with my asthma but I've pushed myself and gritted my teeth and made it 3 miles each day for cardio. -progress takes time and dedication, if you set your mind to it you can achieve it it just takes hard work and time. -that being said put in the work 👊🍑💯 #100to0 #fitlife #1stphorm #neversettle #changes #progress #gains #healthy #lifestyle #glutes #iam1stphorm #muscle #bootygains #tattedandfit #tattoos #nopainnogain #teamwarriorfitness #legionofboom #wedothework #duespaid #1stphormathletesearch #waterintake #krusadersfitness #krusadersfitnesswomen #krusadersclothing #krusaders #krusadersathlete
Found this gem from 6 years ago... Yup size 00 is an actual thing. . Extra small sizes in the juniors department used to fall off me. . I wore children's shirts. . I'm not bragging by any means... I was so unhealthy! . Vegetarian at the time and on a medication that made it impossible to gain weight.. . I didn't realize until it then... But I was so unhappy with myself... Finding every flaw.. . Today, I'll take me muscles over that bullshit any day!! #1stphorm #neversettle #legionofboom #mytransphormation #positivevibes #getit #killinit #healyoursoul #selflove #selfacceptance #findyourpeace #sotrue #truedat #truthhurts #bossbitch #heal #health #iam1stphorm #fitness #wedothework #bethe1 #duespaid #boom
2 Timothy 1:7 For God gave us a spirit not of fear but of power and love and self-control . It’s normal to feel lost in your journey: Of physical transformation. . Of spiritual transformation. . Or of just trying to transform your life. . I get it. I’m right there with you Sis. And the only thing I can think of to say is this: you’re going to feel lost, but our Father gave us the world. Literally He gave us it all. And He gave us the courage and strength to do these amazing things. But somewhere along the way, we stumbled. We listen to the words of others who do not matter and we stop trying. . But that’s not how our Father wants us to live. Live full of life, passion, and determination. Put one foot in front of the other and practice excellence everyday. Not perfection, but your ultimate best. . And I bet you, when that starts happening, we’ll all feel a little bit less lost.
Leg day coming at chu with a little extra booty feels 🍑 - A great way to spend 35-40 minutes of your time! 😎 - WORKOUT👇🏻 1. Back squats 3x10 2. Barball Split Squat 3x10 each leg 3. Dumbbell (DB) Step Ups 3x10 each leg 4. Bulgarian Split Squat 3x10 each leg 5. Box jumps 3x10 6. Kettle Bell (KB) Swings 3x10 - Enjoy and PLEASE let me know if you have questions! I’m here to help 😘 - #megatronfitness #legday #bootygains #lowerbodyworkout #workout #iam1stphorm #legionofboom #1stphorm #duespaid #fitgirlsguide #workoutvideo
Yesterday was #nationalloveyourpetday and I love both my dogs so much it’s sickening! Baby bear has been with us for almost a week and he’s loved so much! Stanley has been my family dog for 4 years and I love him unconditionally even though he’s CAAAARAZY! 🐶🐶
I was hoping to get 7 reps but didn’t happened. That’s ok because there is always the next opportunity to make it happened... ... ...You will never find out how far you can go, unless you try it and failure it’s not your option... ... ...🎼 @fearlessmotivationofficial ... ...
No matter what anyone says, just show up and do the work. If they praise you, show up and do the work. If they criticize you, show up and do the work. If no one even notices you, just show up and do the work. Just keep showing up, doing the work and leading the way.  LEAD with passion. FULED up with optimism. Have FAITH. Power up with LOVE. Maintain HOPE. Be Stubborn. Fight the good FIGHT. Refuse to GIVE UP. IGNORE the critics. BELIEVE in the impossible. SHOW UP. Do the work. You’ll be glad you did. True grit leads to true success. #youwillnotoutworkme #catchuporgetlost #fitnessmotivation  #icanandiwill #onamission  #fitmom #fitgirls #fitnessjourney #fitnessmotivation #fit #fight #fitspiration #fitfam #fitfamily #1stphorm #iam1stphorm #nextlevelshit #legionofboom #mytransphormationstartstoday #gym #gymlife #gymmotivation #bodybuilding #shotfam4life #40andfabulous #fitat40
What is your favorite day at the gym? Don’t be lazy and just hit the like button! Actually comment!!! #bodybuilding #eatbiggetbig #fulltiltphysique #getripped #getbig #1stphorm #iam1stphorm #legionofboom #liftheavy #liftweights #powerbuilding
THANKFUL THURSDAY!!! I am beyond thankful for my beautiful fiancé. Starting your own “little business” can be draining and difficult, but somehow you always prevail. Your an inspiration to many including myself and I appreciate you more than you know. I can’t wait to better our future and family. #lucky #family #hottie
Lil #tbt from one of my fav cruise ships 🤸🏻‍♂️🛳 - "Routine is the enemy. Regularly learn and play new sports" - I'm a believer in functional fitness. Meaning what you do inside the gym can be applied to everyday life - I love gymnastics and anything bodyweight. Today was my 1st time on a trapeze - What should I try next?!🤷🏻‍♂️
Why wait? * * Why are you waiting to change your lifestyle (diet)? * Why are you waiting to ask for a promotion or look for a new job? * Why are you waiting to ask someone out? * Why are you waiting to achieve your goals? * * Don’t wait do it TODAY! Do it now! * If you wait you’ll never do it, because you’ve been waiting so long youll ask why not wait another day? Bec you’ll never do it... think you haven’t done it yet... * Don’t wait until Sunday to start a #fitness lifestyle... start TODAY * Remember #bikini / swimsuit bodies are made in the #winter * Cover up now so you don’t cover up in the #summer 😬  #1stphorm #fitnessjourney #fitmom #fit #legionofboom #fitnessmotivation #gym
I was talking to a friend about working out the other day + after the conversation, I realized that I described it as literally my passion... • • PASSION... that is a pretty strong word!  It is so crazy to me that someone just 5.5 years ago was always so uncomfortable in her own body. She felt so uncomfortable in a swim suit every year after year + can now describe health + fitness as her PASSION!  Taking charge of my health + body has totally changed me.  Everytime I pick up a weight, I feel like my confidence grows. I feel stronger not only physically, but mentally as well.  I used to describe myself as self-conscious.  How I describe myself now: CONFIDENT + PROUD 👊  I am proud of the person I have become bc I have worked hard to get here!  This is not to say that I haven’t had my struggles + set backs but what sets me apart is that I always pick myself right back up + get right back on track!  You can find PASSION in health + fitness too! It doesn’t have to be weight training... that’s the beauty of fitness, it’s so versatile!  If you need help finding what you are passionate about, I would love to help! Shoot me a DM or email me at erin.graham@yahoo.com  HAPPY FRIDAY EVEEE LOVES 💙 #iam1stphorm
Things that help me clear my mind💆🏼‍♀️ . Walks in the woods with the pups🐶 . Trail rides 🐴 . Long walks on the beach 🐚 . A nice relaxing trail run 🏃🏼‍♀️ . Or even just going and hitting the gym! . What’s one way you can clear your mind?  #mentalhealth #dogwalks #trailrides #beachwalks #gymlife
Don't be afraid to fail... #teamproformations #midwestmecca #prepcoach
Cardio 🏃‍♀️or weights🏋️‍♀️? I say both! I hear people say all the time "I need to lose all this fat by doing cardio before I lift weights". Weights burn fat, cardio burns fat. Plus, cardio is NO FUN (in my opinion). I personally ENJOY weights, they changed my life and are what keep me coming back. I started seeing the best results when I filled my workouts with mostly lifting.💪 Nevermind the spot on my forehead. I did a neck exercise and it left a bruise!!! 😆  #cardiovsweights #weightsvscardio #fatloss #exercise #iliketolift #idontlikecardio #cardioorweights #weightsorcardio #flex #bicep #biceps #gymselfie #iam1stphorm #legionofboom
Best of the West🔥🔥🔥 ————————————— Follow: @seahawks.media for more updates and highlights📈🎬
“Those who stand for nothing fall for anything!” . Think about that. The Bible says a double minded man is unstable in ALL his ways! Not some, but all! . Because I talk about our health and wellness, let’s see about how that applies... . The guarantee of this diet plan, the promise of x amount of weight loss if you do this or buy that... clinically proven this and that... don’t do this and make sure to do that... so you jump on this plan, then try that plan. Than another sounds interesting so you jump on that one ... sound familiar? Always ending up with your hopes dashed and back where you started?? . Here’s the truth... I’ll cut to the chase. . NOTHING WILL WORK UNLESS YOU DO! . Reread that... . The biggest test of a person’s character will be this: doing the work when you’d rather pick easy street. NO ONE can make you lose weight but you. Each day is a you vs you marathon. . Instead of jumping from this plan to that plan, this magic pill to that one, stick with something that never fails... you doing the work. Eat healthy and less processed. Meat and veggies! Drink more water. Sleep more hours.... . It’s the best choice I ever made! I’ve gone from a tired, stressed and overweight mom to energized, happy and confident mom! And shed 100 pounds doing it! . Have questions, use the email link in my bio! . #motivation #weightloss #diet #quitthecrap
Happy Thursday!  Nice to see the sun trying to pop out. 😊. Great shoulder session this morning and now off to work! #wideopen #getshitdone #iam1stphorm #legionofboom #mytransphormation @1stphorm @cellucor @hardmagnum
They ALWAYS have my back. • And he even whispers sweet nothings before I #squat. • 405 1x2 385 1x2 365 1x4 315 4,5 and a set of 11  #iam1stphorm #legionofboom
New moves: : : ➡️Band ball pike ➡️Band ball knee tucks ➡️Band ball push ups  I could only do 5 before I felt like I was going to break my face. 😆 My muscles were shaking like cray on the first round but after my body figured out what muscles needed to be recruited, I settled down. 👍🏼 : : ➡️New Mantra:  @drwaynedyer For the win AGAIN!  I have read all of his books but I always manage to find a new quote that reminds me how I want to live my life. : :  Be aware of the the energy you send into the world. During this especially divisive time in our country, it is even more important to be aware of your actions and your energy. Strive be a person who makes others feel better after being with you. 🌟 🌟  Do your part to bring more light in your corner of the world: Pay attention to your circle, to every interaction; bring love and compassion.  Care more about being kind than being right. 🌟  It’s not always easy. We are tired, busy, frustrated, fearful and others can be “challenging” but when our focus is on love and acceptance everyone benefits. Moods can shift and energy can change.  It may sound too “rainbows and butterflies” but try it out and see what feels better: Walking around with anger/frustration or love/acceptance. ✨ ✨  Strive to help everyone around you feel loved and special because we are all unique and amazing. The more we awaken to this, the better every aspect of our lives will be. ❤️🙌🏻 #iam1stphorm#legionofboom#movementisagift#truefitness#workoutvideos#motivation#workoutplan#igfitfam#momswholift#fitover40#workouts#exerciseplan#fitnessfanatic#fitness#justmove#movemore#bethebestyou #strongwomen #personaltraining #fitnessgoals  #strengthtraining#spreadlove#acceptance#waynedyer #coreworkout
Those mornings when you wake up feeling AMAZING!!! . . Started my workout and didn’t want to quit I was soooo into it!! But didn’t have a choice bc had to get ready for work!! . . Try this glute/leg workout and tag me if you try it!!! . . I did 3 rounds of each for 12-15 reps followed by 3 miles for #30forthekids . . Have a great day!!!!!!! 😘
Benefits of pull ups❗️ •convenient and can do almost anywhere •one stop shop for working out so much at once- last, shoulders, biceps, triceps •do wonders for your grip 👊🏻 •tons of variations •increases intensity by which increasing fat loss •somewhat cardio or can be made into cardio •STRONGER BACK! Who doesn’t want that?  So go do some pull ups!  #wedothework #duespaid #legionofboom #crossfit #crossfitgirl #girlswholift #girlsthatlift #girlswithmuscle #backdayworkout #pullups #functionalfitness @frontrangecrossfit
training for my next fight 😂💪 (yah righttt) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ jokessss, but I gotta say ... this is some amazing cardio and if you have any suggestions, advice on where I can learn these skills; lemmmmeee know! 🙋‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One day closer to the weekend, have a great day everyone! 💙 — #boxing #cardioskills #cardio #fitnessmotivation #keeptraining #trainhard #1stphorm #iam1stphorm #putinthework #gymgirlsdaily #fitnessexercises #cardioworkout #legionofboom #abs #musclebuilding #thursdaymotivation #gymshark66 #gymshark
Rise to the challenge...
#throwbackthursday #selfie #risengrind Good morning @instagram family, well you can probably guess where I was headed in this picture 🤷‍♂️🤷‍♂️🤷‍♂️ Yep you got that right I pulled up to the gym parking lot at 6:45 🤔🤔🤔 Another quiet day in the office and that's just how I like it. About 6 years ago I wanted to make some drastic changes in my life. That's how this whole getting up early and going to the gym thing started 💯✔💯✔ I forced myself out of my comfort zone and I knew I needed to do something that most others wouldn't 👍👍👍 I hated it at 1st and it definitely took some getting used to. At first I struggled most days, I didnt adapt to the change right away. Now looking back it was 1 of the best decisions i have ever made, i stuck with it, i forced change and created a habit. 💣💥💣💥 What I'm getting at #fitfam is sometimes we have to make decisions that seen tough, that dont make sense or seem maybe irrational. No matter how much you struggle or how bad you would rather find a shortcut. 😫😖😫😖 In the end though you look back and your realize change needed to happen and your proud of what you sacrificed to get where you are or what you want 🔥🔥🔥🔥 Is today the day you make a life changing sacrifice or a life changing decision??? Look hard in the mirror and decide your plan of action and take a leap of faith. You never know what the outcome or results may be 🙏🙏🙏 @24hourfitness @1stphorm @mutinygymwear @tuffwraps #personaltrainer #mastertrainer #olympictrainer #spartantraining #spartansgx #workout #exercise #muscle #strength #fitness #nutrition #lift #flex #health #bodybuilding #1stphorm #iam1stphorm #legionnaire #legionofboom #mutinygymwear #refusetobeaverage #athlete #change #sacrifice #better #you
I was going through my phone and found this photo for a #tbt and it got me thinking (I’m the one you can barely see but it’s the only one I have lol) . I remembered my first day of freshmen football that summer on a team that I only knew 1 other person going into it. . And I NEVER played football before in my life. . To say I was out of my comfort zone was an understatement. . Fast forward to my Junior year getting the call up to start Varsity just 2 games before the end of the season and then into the playoffs against Don Bosco when this picture was taken. . This isn’t a glory day post as I believe my best days are ahead of me. . But that time taught me many life lessons that still drive me today: . Be consistent with your actions, . Work hard and get better every day, . And above all, do something with purpose and for something bigger then yourself. . We had a saying; Hard work beats talent when talent doesn’t work hard, and this couldn’t be any more true. . So if you’re someone who is striving for a position whether in your career or with a sport, don’t stop the hustle! . Some days may seem like it’s never going to happen, and I felt the same way, but overcome that and show up the next day! . NEVER QUIT ON YOURSELF! . And once you get there never settle in and get comfortable. . There’s always more work to be done and ways to get better and improve. . Because if you don’t, there will be someone who will eventually outwork you and you’ll lose it as fast as it came! . I’m extremely thankful for my years at @saintpetersprep and the huge influence my time there played in shaping me into who I am today. . #alwaysamarauder . #advance . . . . . . . . . #iam1stphorm #legionofboom #100to0 #thinblueline #police #cops #fitcops #swat #operator #backday #pewpewlife #retrofitness
Sometimes the ones who care the most about you are the ones that are clouding your judgement. – – Don't let them stop you from achiving your goals. – – Always listen to opinions.  But follow you gut.
🚨swipe and save⏩⏩⏩⏩⏩ Pro tip: if you’re slipping off the ball sit on your shirt!! *20-30 seconds holds* • direct message me for training programs or advice. 🎥 @brooxooke
Surround yourself with people who are stronger, faster, & smarter than you. Because then YOU improve! — Proud to say these ladies are all of that to me & they definitely pushed me to be better in this obstacle mud race during #summersmash 💦🔥! MISS YOU LADIES 💕(and thank you). - - - #tbt #throwback #obstaclecourse #womensupportingwomen #friends #phamily
My name is Maria, and I have needle-phobia 💉🙋🏻‍♀️ *hiiiiii Mariaaaaa* . That said, I never thought I’d see the day where I’d be lying down completely content with the fact that I had needles sticking out from all over my body, but there we have it! . Today #ontheblog I’m talking with @phillyacu all about acupuncture and the many benefits it has on performance and recovery in athletes ⤵️ . “...acupuncture improves blood flow, an element essential to restoring proprioception. When blood flow improves it, in turn, erases fatigue, inflammation, strain, tightness, and soreness and restores muscle balance. This “balance reset” then helps the body heal faster between workouts.” . . Never tried acu before? You may be holding yourself back from operating at your full capacity 🏃🏽‍♀️🏊🏼‍♂️⛹🏽‍♀️🏋🏻‍♂️ Use the link in my bio ⬆️ and learn why!! . #musclebymaria #mbm
RANDOM THOUGHTS🤨 - @taylorfrazierfit “Look y’all pretty birds” @thedblife “wow! even Geese play Duck, Duck, Goose”  @bellahlosing “Damn that’s a long ways down, I cant image how bad that would hurt” @lilsle “come on come on...I have shit to do people” @tjlafaver “Boy, if I only had my shotgun” - You can still pick up all these pieces from our Classic Collection release. - Click link in Bio to receive free shipping along with 110% money back guarantee. 📸 @davidmullis . . #iam1stphorm  #classic #legionofboom
Happy Birthday to my human @therangersteve. We’ve been through a lot and I wouldn’t have it any other way. He’s a very driven and dedicated man and has inspired me far more than he’ll ever know. Thank you for being gracious about all the whims I go on and for not leaving in the middle of the night with Maxx to live the bachelor life. Happy Birthday Sir! ... #iam1stphorm #1stphorm #neversettle #nextlevelshit #legionofboom #legionnaire #wedothework #duespaid #taketwofitnessapparel #taketwofitness #gwpl #girlswholift #powerlifter #thisisfemalepowerlifting  #girlswholift #s2faction #s2factionistas #brca #brca2positive #brightpink #breastcancer #cancersucks #girlswholift #powerlifter #taketwofitness #masectomy #doublemasectomy #breastreconstruction #brca2
Thankful Thursday! . . Todays workout included my choice of any one of the #30forthekids workouts that @braceforimpact46 is doing to raise money to provide for children in need. I chose the 100 burpees 😩 . I’m thankful for the ability to be a part of such an amazing organization and also for @1stphorm and the amazing things they are doing to help millions of people take control of their health and fitness. Words can’t describe the love I have for this company and the unending support from the most wonderful #phamily. . If you’ve wanted to do something to help others but weren’t sure where to start, check them out and join us! . On another note, I’m also thankful for these rad leggings! Another awesome pair from noneother than @tohofit 🙌🏼 . Have a great Thursday peeps😘 . . #braceforimpact46 #30forthekids #iam1stphorm #burpees
If there is one thing I live by, it’s for sure @1stphorm opti greens. I have been taking them for I believe almost a year. They have helped my digestion SO much, and so has my bloating! • The greens are great for 💚 Digestion 💚 Skin 💚Energy 💚 Bloating 💚 Overall health  And so much more! • I have noticed an INCREASE in my energy with taking these. No mid day crashes, ready to go for when I get off work. These were the first greens I tried, and probably will be the only! If you haven’t tried these, get your hands on them! #thoughtoftheday #thoughtfulthursday #1stphorm #optigreens50 #byebyebloat #legionofboom
Packing my veggies for the day! I seriously have a hard time consuming all the veggies and fruits my body requires per day but dont want to miss out the benefits of having them. . It's like a double edge sword, our body, our metabolism needs the micronutrients that veggies and fruits provide however if I were to buy that much produce per day..let alone organic ones too, shit that would cost me an arm and a leg...and that would be just for me!🤯 I still have kids to buy for that I want just as healthy as I want to be! Then let's think of the excess calories, if I eat that much every day my calorie intake will be more at a surplus and then will make it even more challenging to lose body fat. . So I just choose an easier route, I get a daily serving of 11 fruits and veggies from organic source, no crazy amount of calories while getting in all the important micronutrients and then some...all while sneaking it into my kids drinks so they dont know what's happening lol😅 But I'm at least at ease knowing my kids are getting what their body needs as well. . . Let's be honest, how many kids do we know ask for veggies all the time😑 ??? Fruits sure, but broccoli and stuff? probably not! 😁 #daddywins #prep . . . . . . . #igfitdad #motivation #weightlossjourney #wlscommunity #goals #progress #weightlosstransformation #looseskin #nsv  #weightlossmotivation #fitspiration #weightloss #love #instafit #inspiration #family #fitnessaddict #healthyliving #happy #determination #iam1stphorm  #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid
Well, yesterday was..... back for more!  #bestgym #fitmom #legionofboom #duespaid #fitandtatted
Don’t think I’m the morning. That’s the biggest mistake people make. They wake up and they start thinking. Nope, just execute. DO what you set out to the night before as soon as the alarm clock rings ⏰  #shoulderday #shoulders #lateralraise #fitfam #fitspo #ifbb #npc #bodybuilding #naturalbodybuilder #mensphysique #physique #fit #fitness #lafitness #legionofboom #intense #bullfrognutrition
This is bulking . This is meal number 7 of the day . This is my final meal of basically everyday since September . Eggs is my staple meal for every end of day meal . If you have a little flux on your diet and need a go to meal that’s easy to customize, there is nothing easier then Eggs . 1 whole egg consist of 6 grams of protein and 4 grams of fat . 1 egg white consist of 4 grams of protein and 0 grams of fat . Depending on your day and depending on how your diet went for that day, you can easily customize a meal with eggs to add protein with fat, add protein without fat and if your low on carbs like I am everyday, add in some wheat toast dry or with grass fed butter for a little added fat to hit all your macro numbers to guarantee you hit your daily goal . As of late I’ve been a little low on everything so my new meal the pet couple weeks has been..... Omelete consisting of 11 egg white and one whole egg (basically because I can’t eat white eggs lol, the 1 whole egg turns them all yellow which is perfect) 4 pieces wheat toast with grass fed butter  2 hasbrown patties 2 slices of cheese This all turns into the two glorious sandwiches you see pictured . Simple. Effective. Delicious . Give it a try!!
Well today I did my 30 for the kids, 100 burpees for time. I tell ya doing burpees is really my least favorite but I feel as if I gain more from it from a physical and over health benefit. I just feel better after doing them. I also had done some biceps, triceps, and ab work as well. The 1 DB Overdrive is really a game changer for me. Love the stuff!! It’s keeping focused and energy levels up.  #1stphorm #iam1stphorm #legionofboom #phamily #transphormation #mytransphormationchallenge #mytransphormationstartstoday #s2faction #dominate #betterthanyesterday #duespaid #gainz💪 #keepgoing💪 #whatdoesntkillyoumakesyoustronger #fitpham #muscles #goals💯 #sweatingbullets💦 #justbreathe #neversettle #ihavethebestcoach #dominateyourlife #whateverittakes #noexcuses #becomebetter #stlfit
Still getting used to these wraps. Squats moved like pure poop today so 575lb was it. I felt really good coming off the comp last week. Nothing was sore, everything was moving well, but I think my CNS is telling me to back off a bit so time to move back to a submax phase with a bit more volume as I prep for Beast. I should also note, I’m down 27lbs in the last 6 weeks. Next week we start back at 60% #squat #buildaback #steelwheels @ragnarokstrengthequipment
Mindset: Action > Words  Today caps my personal 8 week Cancun challenge  I set for myself. 8 weeks ago, weighing in at 247lbs,  I decided to challenge myself to #poundthestone and get after it.  It became a priority to get my body and mind on track to achieve a better body/mind status than ever before. Being a competitor, I had to set a timeline and desired outcome.  Even though this wasn’t a “show” prep...I treated every workout, every meal, and every decision as if. Am I “stage ready” NO!, but do I feel damn proud and accomplished??? Hell Yeah!!! One more step closer to achieving what I set as a priority... Again..Dedication>Motivation..Action>Words  I surrounded myself with like minded people (#phamily) and joined/started accountability groups to push me to accomplish this goal. Thank You!  Shoulder Day Session: ✔️ Shoulder Press 3 x 8 Wide Up Right Rows 3x8 DB Up Right Rowa 3x8 Lateral Raises 4x12 Rear Delt 4 x12  Finisher from @extra_steps *Accumulate 6 total minutes in a plank (elbows or in push up position) and every break you must perform 25 air squats. Start the workout with 25 air squats as well just to get the blood pumping.  Followed by 40 Min LISS Stairs  Hustle..Grind..Out Work...Dominate  #duespaid #iwantmore #wintheday  #trainhard #1p36deletionsyndrome #positivity  #toserve #legionofboom  #npc #bodybuilding #1am1stphorm #1stphorm #mytransphormation #mensphysique #fitness #good #titancrew #positivementalattitude #100to0 #maxout #barbagalloadventures #dedicationovermotivation #fitfamily #team #livelife #extremeownership #mindset
Another strength and conditioning session @ko.zone with my partner @gregorychoplinofficial and @tntlupe55  39 inch jumps in to 170 lbs sled pull 20 yards and 585 lbs hexbar farmers carry and ended with 30 knees for padwork. Trying to get comfortable with 585 tore my hand on the last round. I love when people talk shit about my circuits and say they are garbage, until you do one 😂_  _ #fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #teamrebel #usmc #swat #combatathlete
מי שחושב שלהיות מאמן זה לעבור קורס וזהו טועה כל חיי התאמנתי ולא משנה לאיזה רמה אני  אגיע אני תמיד אמשיך להתאמן. תודה לצוות @mabuza.gym  על היחס החם והאישי אין עליכם וואו איזה הרגשה כיפית  #fitnessmotivation #fitnessjourney #fitnessinspiration  #stfuat  #gymlife  #functionalfitness #1stphorm  #legionofboom #neversettle #strengthtraining#traininsane  #miamilife #strengthandconditioning#trainharderthanme #bodybuilding #gymmotivation#combatathlete #powerlifting  #veteran#bodybuildingmotivation #swat  #usmc  #crossfit  #deadlifts  #doyouevenlift #fireboxfitness
New shoes. New day.  Let’s get it! #weightlossjourney #fitnessjourney
The classic saying of “I’m dieting, removing all carbs..” as they chow down on fruit.☹️ • •It’s upsetting to hear that. First of all because fruits are all carbs! But mainly because you’re eliminating a VITAL MACRONUTRIENT 💔💔💔 • •This #delicious little #sugarnugget is all carbs. 20 grams to be exact. But not all carbs are created equal, and carbs aren’t “bad”. • •The amount you eat can be bad. All macronutrients should be eaten in moderation per your body weight, height, age, sex and activity levels. Along side of any health/digestion/medical issues. • •Macros are the bulk of your food. Carbs, Fats and Protein. All have a place in your diet. • •Don’t eliminate, moderate. • •Eat with a conscious mind of your intake. Enjoy your meals, eating doesn’t have to be miserable because you are eating healthy. • •If it’s miserable, learn to cook. • •The only thing standing in the way of a GOOD healthy meal is how YOU cook it. Seasonings, flavor, taste all happen in your kitchen. Make the food you eat GREAT, so you will stay consistent, happy, and healthy. • •#getfitwiser
The @nxlpaintball and @nxleurope layouts dropped.  What are your thoughts?  SOUND OFF IN THE COMMENTS! #hkarmy #hstlkids #1stphormpaintball #iam1stphorm, #1stphorm #legionofboom  #sports #fitness #bethe1 #wedothework #duespaid #grenadesgum
Dedication Y'all know it takes a lot to keep going.  It's not a magic pill it's not a wrap or a tea.  It's a bitter pill of putting in your 100% day in and day out. 🔽 I do promise the results & progress are worth it  When you can lift a little heavier When you can add another set When you can visibly see what your hard work is doing.  It all is worth it.  #legionofboom #fitmom #noexcuses #nevergiveup #pham #girlboss #fkaverage  #believeinyourself #igfitfam #momswithmuscle  #betheinspiration  #keepgrinding #operationloveyourself  #singlemamakickingass  #shelifts#naturalweightloss  #goodvibes #selflove #bootyfordays  #vegetarian #autismmama  #goalsasbigasmyheart #mytransphormation #newyearsprint
Oh my goodness!  Leif is going through a stage where I for real can not put him down without him getting super upset.  Which makes it super hard for me to do anything. 😩  Luckily I have been able to get my workouts in, but anything extra like trying to shoot a clip of what I did and show it to you guy’s, he’s just not having it.  I really do try to soak up these moments because I know he won’t want me to hold him eventually, like Aden, but damn though...crying when I can’t hold you all the time is somewhat “check me in to the looney bin worthy.” Anyway...here’s what I did yesterday!  Super good workout and you SWEATED, which I LOVE!! 5 Rounds For Time: 400m Run or 20cal on Assault Bike (which is what I did because I can’t run right now due to an injury). 14 Dumbbell Front Rack Reverse Lunges (in the video I had to hold Leif but you get the idea, Leif is suppose to be dumbbells on your shoulders). 14 Hand Stand Push-ups (can sub this for dumbbell presses)  My time: 18:30 something.  #thelifestyleway #wedontdiet #dirtysouthgyms #iam1stphorm #legionofboom #1stphorm #getfit #fitnessjourney #strongisbeautiful #fitnessmotivation #fitnesscoach #motivationalquotes #strongerthanyesterday #fitforlife #crossfit #crossfitmom #nutrition #nutritioncoach #gymgirlvids #workoutvids
A #gentlemansway #production  with @_k3vlar #2019 happy #thursday  and #grind #instafam #entrepreneur chase what sets your soul on  fire #beardgang  #grind warrior #melanin #gentleman Gw #focused  #fitnessmodel #fit #bookme  #humpday  #strong #aesthetics  #gentlemansway #hiphop #hiphopculture #urbanphotography  #follownow #legionaire #legionofboom #iam1stphorm #faith . .  Look Through the Lens of  #positivity and see how  #possible Your #dreams Are . . . @gq_castings @gq @nike @reebok @underarmour @imgtalent @lunionsuite @haitian__connection @central_africans @ebonyfitfreaks @gq_guys @modelsdot @elucidmagazine @dopeinkedports @genesislevel @1stphorm @stormi_knight3
Took a scoop of my pre and didn’t feel a thing for the first time in a long time. - - Got a bang and chugged it in hopes for a good “pump” that I so desperately needed. - - Ended up doing sprints at the end of our workout so fast that I almost plowed through the wall lmao 😂 - - Shoutout to @bangenergy for powering my workouts and providing me the gift of seeing sounds and hearing colors while doing so 💥

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