#1stphorm

1,809,957 posts

Happy Flex 💪🏼 Friday Bitch Bags!

Get in the mirror and show off that hard work!

#flexfriday #flex #onfridaysweflex #alphasurgedrv #gainz #biceps #biceppeak #iam1stphorm #niketraining #1stphorm #1stphormathletesearch #legionofboom #dontbeabitchbag

Happy Flex 🏼 Friday Bitch Bags! Get in the mirror and show off that hard work! #flexfriday #flex #onfridaysweflex #alphasurgedrv #gainz #biceps #biceppeak #iam1stphorm #niketraining #1stphorm #1stphormathletesearch #legionofboom #dontbeabitchbag - 59 minutes ago

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Today was my first time doing shoulders in about 3 weeks. Can def tell I lost some strength or either I wasn't focused enough to push as hard as I wanted scared I would activate my rotator cuff again but over all I'd say it was a good day! Shown is one of my favorite superset finishers @creatingmybestlife333 showed me when we used to workout together. Don't need a lot of weight and the heaviest I think I've ever gone with it is 25s on each side. Working my way back up. 💪🏾💪🏾

Today was my first time doing shoulders in about 3 weeks. Can def tell I lost some strength or either I wasn't focused enough to push as hard as I wanted scared I would activate my rotator cuff again but over all I'd say it was a good day! Shown is one of my favorite superset finishers @creatingmybestlife333 showed me when we used to workout together. Don't need a lot of weight and the heaviest I think I've ever gone with it is 25s on each side. Working my way back up. 🏾🏾 - 1 hour ago

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Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it. They’re compassionate because their boundaries keep them out of resentment. ⁣
― Brené Brown⁣
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Establishing boundaries may feel rough initially but bring an overwhelming sense of peace and stability. ⁣
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I had to draw some lines in the sand today and almost instantly felt my inner self breathe a sigh of relief.⁣
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I'd love to hear fro  you, where are you feeling a loss of peace in your life?⁣
What boundaries do you need to make?⁣
⁣
#selfcare #boundaries #innerpeace #selfawareness #emotionalintelligence #selflove #maxout #1stphorm #nofilter #florida #srq

Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it. They’re compassionate because their boundaries keep them out of resentment. ⁣ ― Brené Brown⁣ ⁣ Establishing boundaries may feel rough initially but bring an overwhelming sense of peace and stability. ⁣ ⁣ I had to draw some lines in the sand today and almost instantly felt my inner self breathe a sigh of relief.⁣ ⁣ I'd love to hear fro you, where are you feeling a loss of peace in your life?⁣ What boundaries do you need to make?⁣ ⁣ #selfcare #boundaries #innerpeace #selfawareness #emotionalintelligence #selflove #maxout #1stphorm #nofilter #florida #srq - 1 hour ago

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Got my 1st phorm water bottle always with me at the gym or at work.

#1stphorm #legionofboom #workflow

Got my 1st phorm water bottle always with me at the gym or at work. #1stphorm #legionofboom #workflow - 1 hour ago

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I talked about what we can do if we don’t have any workout equipment in a recent post so I thought I would share another one of my station workouts after I was finished up today.
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The workout:
Pyramid reps 1-10 on the following movements:
Ladder Cleans
Tire sledgehammer hits
Tire flips
Battle hose
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I’ve been doing a lot of workouts centered around ladders recently because I’m trying to get more comfortable handling, throwing and moving them. This workout got me some solid reps going from ground-to-shoulder when I felt fresh and then some more as I got fatigued.
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Some tips and tricks:
When cleaning the ladder, move like you would if you were cleaning a barbell or a heavy sandbag. Hinge at the hips! Notice how I drop my butt when I reset in the middle of the lift instead of arching my back. Keep your core tight and you’ll save your back! We also carry the ladders with the feet out in front of us! Make sure you’re doing the same with every rep! The more reps we get in training the more automatic things become when we have other stressors affecting us.
If the 24’ is too daunting or heavy, start out with a roof ladder and your basic PPE. As you get better, add equipment until you’re good with full turnouts. Then, reset and start again with the extension.
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If you’ve got any questions, reach out! I know I was intimidated by the clean with a barbell when I first started getting after it! If you need help I’m here.
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Workouts don’t have to be hard; they just need to be effective.
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#GETSOME

I talked about what we can do if we don’t have any workout equipment in a recent post so I thought I would share another one of my station workouts after I was finished up today. - The workout: Pyramid reps 1-10 on the following movements: Ladder Cleans Tire sledgehammer hits Tire flips Battle hose - I’ve been doing a lot of workouts centered around ladders recently because I’m trying to get more comfortable handling, throwing and moving them. This workout got me some solid reps going from ground-to-shoulder when I felt fresh and then some more as I got fatigued. - Some tips and tricks: When cleaning the ladder, move like you would if you were cleaning a barbell or a heavy sandbag. Hinge at the hips! Notice how I drop my butt when I reset in the middle of the lift instead of arching my back. Keep your core tight and you’ll save your back! We also carry the ladders with the feet out in front of us! Make sure you’re doing the same with every rep! The more reps we get in training the more automatic things become when we have other stressors affecting us. If the 24’ is too daunting or heavy, start out with a roof ladder and your basic PPE. As you get better, add equipment until you’re good with full turnouts. Then, reset and start again with the extension. - If you’ve got any questions, reach out! I know I was intimidated by the clean with a barbell when I first started getting after it! If you need help I’m here. - Workouts don’t have to be hard; they just need to be effective. - #GETSOME - 1 hour ago

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#Repost @adgfit1
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Okay so today... hands down the most fun I've had this far. Our morning consisted of going to the gym getting in an awesome pump. Then headed to black sand beach and snorkeling all day with the fish. Seriously some of the most gorgeous fish and coral I've ever seen! 
#snorkeling #travel #explore #hawaii #instagoals #instagram #instagood #instagramvsreality #views #babes #perfect #booty #photooftheday #pictureoftheday #post #style #photography #instagoals #iger #babesofinstagram #happiness #fitfam #fitnessmotivation #fitmom #fitness #1stphorm #beach #ravishsands #girl #beautiful

#Repost @adgfit1 ・・・ Okay so today... hands down the most fun I've had this far. Our morning consisted of going to the gym getting in an awesome pump. Then headed to black sand beach and snorkeling all day with the fish. Seriously some of the most gorgeous fish and coral I've ever seen! #snorkeling #travel #explore #hawaii #instagoals #instagram #instagood #instagramvsreality #views #babes #perfect #booty #photooftheday #pictureoftheday #post #style #photography #instagoals #iger #babesofinstagram #happiness #fitfam #fitnessmotivation #fitmom #fitness #1stphorm #beach #ravishsands #girl #beautiful - 1 hour ago

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Finally did it. Lol. This is me screwing around. Keep it fun guys. Keep it serious, but always keep it fun.

#iam1stphorm #1stphorm #fitness #beastmode #train #neverdieeasy #exercise #insurgo #ITF #insurgotacticalfitness #kill #tacticalfitness #tactical #martialarts #martialartslife #fun #bang #weapons

Finally did it. Lol. This is me screwing around. Keep it fun guys. Keep it serious, but always keep it fun. #iam1stphorm #1stphorm #fitness #beastmode #train #neverdieeasy #exercise #insurgo #ITF #insurgotacticalfitness #kill #tacticalfitness #tactical #martialarts #martialartslife #fun #bang #weapons - 1 hour ago

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Switching it up with some different movements and loving it.
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 #1stphorm #legionofboom #fitmom #momswholift  #strongerasacommunity #fitness  #neversettle #alphalete #evolvewithemily #fitmoms #brunette #browneyes #happy

Switching it up with some different movements and loving it. . . #1stphorm #legionofboom #fitmom #momswholift #strongerasacommunity #fitness #neversettle #alphalete #evolvewithemily #fitmoms #brunette #browneyes #happy - 1 hour ago

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Determination and ambition
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Words people have said about me. Believing in yourself and having a support group are huge keys to success. Surround yourself with positive people, people who bring you up instead of put you down, and surround yourself with anything that makes it all easier. No constant struggle is ever worth it if you don't put in your heart and soul. Love who you are and what you do. Go out and get what you want. Don't wait for it to come to you. It will never come. Want it, love it, get it.

Pc: @emmkfit

Determination and ambition __ Words people have said about me. Believing in yourself and having a support group are huge keys to success. Surround yourself with positive people, people who bring you up instead of put you down, and surround yourself with anything that makes it all easier. No constant struggle is ever worth it if you don't put in your heart and soul. Love who you are and what you do. Go out and get what you want. Don't wait for it to come to you. It will never come. Want it, love it, get it. Pc: @emmkfit - 1 hour ago

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Great moments are born from great opportunity
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Do you believe in miracles???
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If you do, you better participate in that miracle
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Nothing is EVER given to us
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We earn EVERY fucking thing
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So if your swimming in a shit creek right now
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Congrats
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You earned it!!
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And if your swimming in a sea of success
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You earned that also
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NEVER forget what you’re fighting for
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Do yourself a HUGE favor and go watch the movie Miracle
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You’re welcome
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And I love all of you
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WE GOT THIS!!!
👊🏼❤️💪🏼
#mytransphormation #otf #iam1stphorm #gymr #hwpo #eyeontheprize #focus #mytransphormationstartstoday #disciplineequalsfreedom #1stphorm #chattanooga #justgettingstarted #duespaid

Great moments are born from great opportunity . Do you believe in miracles??? . If you do, you better participate in that miracle . Nothing is EVER given to us . We earn EVERY fucking thing . So if your swimming in a shit creek right now . Congrats . You earned it!! . And if your swimming in a sea of success . You earned that also . NEVER forget what you’re fighting for . Do yourself a HUGE favor and go watch the movie Miracle . You’re welcome . And I love all of you . WE GOT THIS!!! 🏼🏼 #mytransphormation #otf #iam1stphorm #gymr #hwpo #eyeontheprize #focus #mytransphormationstartstoday #disciplineequalsfreedom #1stphorm #chattanooga #justgettingstarted #duespaid - 1 hour ago

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So I forgot my hair tie at home this morning before work and didn’t realize it until I changed at the gym and went for my wrist and it was naked. Now I have A LOT of hair but I made it work.
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Anyways, @mvolk2 destroyed my legs in our leg workout today. They still hurt. I wanted to throw up and one point. So I guess you could say that’s a good thing. I’m definitely not looking forward to how some my hamstrings are gonna be but it’s all good. Happy Friday everyone!
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#legs #legday #1stphorm #iam1stphorm #wedothework #duespaid #legionofboom #girlswholift #girlswithmuscle #fit #fitness #fitfam #thyroidwarrior #hypothyroidism

So I forgot my hair tie at home this morning before work and didn’t realize it until I changed at the gym and went for my wrist and it was naked. Now I have A LOT of hair but I made it work. - - - Anyways, @mvolk2 destroyed my legs in our leg workout today. They still hurt. I wanted to throw up and one point. So I guess you could say that’s a good thing. I’m definitely not looking forward to how some my hamstrings are gonna be but it’s all good. Happy Friday everyone! - - - #legs #legday #1stphorm #iam1stphorm #wedothework #duespaid #legionofboom #girlswholift #girlswithmuscle #fit #fitness #fitfam #thyroidwarrior #hypothyroidism - 1 hour ago

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GRIND DON'T STOP😬😬😠😨😨😤 turn on post notification
Follow @fitnesscity1
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#fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #teamrebel #usmc #swat #combatathlete

GRIND DON'T STOP😬😬 turn on post notification Follow @fitnesscity1 _ #fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #teamrebel #usmc #swat #combatathlete - 1 hour ago

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I LOVE A PRODUCTIVE DAY!
Had a busy day at work, cleaned around the apartment, did my cardio, trained upper body..
Now im gonna go pick up some things I need to make a nice anniversary dinner for me and hubby- steaks and wine 🙃

AKA my way of thanking him for putting up with my shit for another year 😏 Happy Friday everyone!
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#fitness #healthy #cardio #abs #bodybuilding #lift #transformationtuesday #workout #girlswholift #motivation #fitnessmotivation #fitgirl #training #squats #strong #transformation #fitspo #weightloss #iam1stphorm #1stphorm #legionofboom #eatclean #healthyfood #wedothework #duespaid #gym #deadlift #strengthtraining #legday #healthylifestyle

I LOVE A PRODUCTIVE DAY! Had a busy day at work, cleaned around the apartment, did my cardio, trained upper body.. Now im gonna go pick up some things I need to make a nice anniversary dinner for me and hubby- steaks and wine 🙃 AKA my way of thanking him for putting up with my shit for another year Happy Friday everyone! . . . . . . . . . . . #fitness #healthy #cardio #abs #bodybuilding #lift #transformationtuesday #workout #girlswholift #motivation #fitnessmotivation #fitgirl #training #squats #strong #transformation #fitspo #weightloss #iam1stphorm #1stphorm #legionofboom #eatclean #healthyfood #wedothework #duespaid #gym #deadlift #strengthtraining #legday #healthylifestyle - 1 hour ago

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It's about doing things you've never done
It's about falling and getting back up
It's about going through the hard times to truly enjoy the good
It's about diggin deep to see who you can become
〰️
I didn't know where fitness would take me but I'm so damn glad I haven't stopped.
I'm so much more happier, so much more confident, and feel like I'm winning (in at least one area of my life 😂) 〰️
Keep learning, keep growing, and drill it in your head to never give up 〰️
#athlete #fitbody #girlswholift #girlsworkout #fitfam #fitgram #fitinspo #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid

It's about doing things you've never done It's about falling and getting back up It's about going through the hard times to truly enjoy the good It's about diggin deep to see who you can become ️ I didn't know where fitness would take me but I'm so damn glad I haven't stopped. I'm so much more happier, so much more confident, and feel like I'm winning (in at least one area of my life ) ️ Keep learning, keep growing, and drill it in your head to never give up #athlete #fitbody #girlswholift #girlsworkout #fitfam #fitgram #fitinspo #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid - 1 hour ago

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It’s finally the weekend!!! To be honest, my workout today wasn’t the best. I just couldn’t focus and normally it affects my day. I didn’t let it affect my day today and I had such a good day😊 
Always remember, just because others post pictures of them in the gym or post their workout doesn’t always mean they killed it. Transparency is something you don’t always see. My goal is to be transparent with y’all and hopefully y’all can relate to me! 
I’m so excited to go look at more wedding venues this weekend 🤩  What are y’all doing this weekend? Anything fun? 🥳

It’s finally the weekend!!! To be honest, my workout today wasn’t the best. I just couldn’t focus and normally it affects my day. I didn’t let it affect my day today and I had such a good day Always remember, just because others post pictures of them in the gym or post their workout doesn’t always mean they killed it. Transparency is something you don’t always see. My goal is to be transparent with y’all and hopefully y’all can relate to me! I’m so excited to go look at more wedding venues this weekend 🤩 What are y’all doing this weekend? Anything fun? 🥳 - 1 hour ago

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Back fat Becky strikes again , little goofing off at the end of my workout das all this really wasn’t part of my lift today, I did two sets just waiting around really lol

Back fat Becky strikes again , little goofing off at the end of my workout das all this really wasn’t part of my lift today, I did two sets just waiting around really lol - 1 hour ago

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I’ve been getting a lot of questions about workouts given that summer will be here before we know it...
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The questions typically consist of “How many reps?” “How many sets?” “How do I know it’s enough weight?” Etc. –
Now obviously nutrition plays the biggest role in how your body changes, but when it comes to working out, just focus on busting your butt for a short period of time
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You can stick to standard 4 sets of 8-12 reps
or
Get creative and do 8 sets of 20 reps!
Whatever makes you work harder is what you should do!
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I’ve even gone to the extent of doing 100 rep sets (wouldn’t necessarily recommend that, but you better believe I had to work really damn hard to do it- and that’s the point)
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Hard work in the gym and outside the gym (nutrition) will always wield results
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Don’t overcomplicate it –
Just put in the work
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If ANYONE has questions about workouts, nutrition, supplements, or anything in between... shoot me a message. –
In the comments... tell me your favorite set/rep schemes or a good superset combination! I love trying new workouts to make myself work harder!

I’ve been getting a lot of questions about workouts given that summer will be here before we know it... – The questions typically consist of “How many reps?” “How many sets?” “How do I know it’s enough weight?” Etc. – Now obviously nutrition plays the biggest role in how your body changes, but when it comes to working out, just focus on busting your butt for a short period of time – You can stick to standard 4 sets of 8-12 reps or Get creative and do 8 sets of 20 reps! Whatever makes you work harder is what you should do! – I’ve even gone to the extent of doing 100 rep sets (wouldn’t necessarily recommend that, but you better believe I had to work really damn hard to do it- and that’s the point) – Hard work in the gym and outside the gym (nutrition) will always wield results – Don’t overcomplicate it – Just put in the work – If ANYONE has questions about workouts, nutrition, supplements, or anything in between... shoot me a message. – In the comments... tell me your favorite set/rep schemes or a good superset combination! I love trying new workouts to make myself work harder! - 1 hour ago

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Forehead: Shiny 💁🏽‍♂️
Calves: Pending ⚠️

Forehead: Shiny 🏽‍♂️ Calves: Pending ️ - 1 hour ago

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Blood, sweat and respect. The first two you give the last one you earn. Thank you @seidel_nutrition for letting me train at your gym and big thank you to @salgofficial for this incredible video!!! PEAK WEEK 💪🏾#arnoldclassic #asf2019 #arnoldsportsfestival #diet #train #exercise #ifbb #npc #iam1stphorm #1stphorm #protan #getflawless #oldskooliron #girlswithmuscle #girlswholift #flexfriday #weekend #weekendvibes #prep #igers #bodybuilding #powerbuilding #instagood #instagrambodybuilding #houseofpain #thisisbodybuilding

Blood, sweat and respect. The first two you give the last one you earn. Thank you @seidel_nutrition for letting me train at your gym and big thank you to @salgofficial for this incredible video!!! PEAK WEEK 🏾#arnoldclassic #asf2019 #arnoldsportsfestival #diet #train #exercise #ifbb #npc #iam1stphorm #1stphorm #protan #getflawless #oldskooliron #girlswithmuscle #girlswholift #flexfriday #weekend #weekendvibes #prep #igers #bodybuilding #powerbuilding #instagood #instagrambodybuilding #houseofpain #thisisbodybuilding - 1 hour ago

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Getting that chop arm strong for all the Free bombs and Acuña slams  #chopon ⚾️ -
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#braves #bravesbaseball #choparmstrong #thisiswhywechop #tgif #thegrindincludesfriday #1stphorm #iam1stphorm

Getting that chop arm strong for all the Free bombs and Acuña slams #chopon ️ - - #braves #bravesbaseball #choparmstrong #thisiswhywechop #tgif #thegrindincludesfriday #1stphorm #iam1stphorm - 1 hour ago

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🍻If it’s a guaranteed visit to the bar🍻
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And throwin' em back ’til you can barely stand
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Only to eat ALL the junk until you can barely move
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❌❌Just to wake up on Saturday swearing you’ll never do it again❌❌
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I want you to take a hard look in the mirror and ask yourself:
Are your actions in line with your goals???
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I bet they’re not

And not having them lined up is one of the quickest ways to end up confused and lost why other people have what you want
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Fortunately, I’ve come to realize that the only person who can make a change in my life is me😀😀 And the same goes for you

If you want to have be in better shape, have more money or free time…

Make sure your actions are in line with those goals
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So tell me...
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How are you going to use your Friday??? Let me know below👇👇👇

If it’s a guaranteed visit to the bar ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ And throwin' em back ’til you can barely stand ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Only to eat ALL the junk until you can barely move ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just to wake up on Saturday swearing you’ll never do it again ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I want you to take a hard look in the mirror and ask yourself: Are your actions in line with your goals??? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I bet they’re not And not having them lined up is one of the quickest ways to end up confused and lost why other people have what you want ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fortunately, I’ve come to realize that the only person who can make a change in my life is me😀😀 And the same goes for you If you want to have be in better shape, have more money or free time… Make sure your actions are in line with those goals ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So tell me... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How are you going to use your Friday??? Let me know below - 1 hour ago

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Intense bicep workout with the bro @vndrxww 
#1stphorm #fitness #bicepworkout

Intense bicep workout with the bro @vndrxww #1stphorm #fitness #bicepworkout - 1 hour ago

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Want to know how I got a core like this? I'll tell you that being in the gym definitely helped but the true key is a solid nutrition plan. .
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I'm not talking about starving yourself or staying away from carbs either! I eat 3800 calories a day and 550g of carbs are included in that! .
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The key is keeping in an anabolic state throughout your day! If you want to know more about how to stay in a fat burning, muscle building state throughout your day. Workout or not, please DM me and we can get something designed just for you!

#fitness #nutrition #1stphorm #iam1stphorm #legionofboom #planyourmeals

Want to know how I got a core like this? I'll tell you that being in the gym definitely helped but the true key is a solid nutrition plan. . . . I'm not talking about starving yourself or staying away from carbs either! I eat 3800 calories a day and 550g of carbs are included in that! . . . The key is keeping in an anabolic state throughout your day! If you want to know more about how to stay in a fat burning, muscle building state throughout your day. Workout or not, please DM me and we can get something designed just for you! #fitness #nutrition #1stphorm #iam1stphorm #legionofboom #planyourmeals - 2 hours ago

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Current BW 210lbs been trying to gain some lbs but training has been kicking my ass so I’m off to smash a 🍕 #powerliftingdiet 😜

Current BW 210lbs been trying to gain some lbs but training has been kicking my ass so I’m off to smash a #powerliftingdiet - 2 hours ago

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Today’s cheat meal. @1stphorm Caramel Latte Level-1 sustained assimilation protein powder. @kodiakcakes dark chocolate waffle mix. And water. You can take any flavor of Level-1 and turn it into all sort of good, healthy meals. This just isn’t on my meal plan that’s why it’s a cheat meal. #1stphorm #iam1stphorm #cheatmeal #proteinwaffles #kodiakcakes

Today’s cheat meal. @1stphorm Caramel Latte Level-1 sustained assimilation protein powder. @kodiakcakes dark chocolate waffle mix. And water. You can take any flavor of Level-1 and turn it into all sort of good, healthy meals. This just isn’t on my meal plan that’s why it’s a cheat meal. #1stphorm #iam1stphorm #cheatmeal #proteinwaffles #kodiakcakes - 2 hours ago

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Pretty boring video but first time really playing around with low bar. A bit excessive hip hinge on the decent and slightly over the toes, but it felt very smooth. Always trying new shit, I’m getting comfortable being uncomfortable. #squat #lowbar #freedomtrainingcenter #warhammergymgear #silence #1stphorm #sumoischeating #fitness #bodybuilding #powerlifting #trump #loveitkillit #speed #pnw

Pretty boring video but first time really playing around with low bar. A bit excessive hip hinge on the decent and slightly over the toes, but it felt very smooth. Always trying new shit, I’m getting comfortable being uncomfortable. #squat #lowbar #freedomtrainingcenter #warhammergymgear #silence #1stphorm #sumoischeating #fitness #bodybuilding #powerlifting #trump #loveitkillit #speed #pnw - 2 hours ago

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Quick #garagegym #dadbod workout. Yuuuuuuck.

Quick #garagegym #dadbod workout. Yuuuuuuck. - 2 hours ago

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Tired as fuck today. My toddler was up soooo much last night. 😴 No workout for this momma today. .
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Day 53/66 @gymshark 🦈
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➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #39weekspregnant #naturalbooty #1stphorm
#teamaintnevergonnahaveathighgap  #healthy #fitness #followme #gains #instafit #love #flex #beamillionaire #beyourownboss #sexy  #girlswithmuscle #girlswholift #fitchicks #tattoos #fitnessaddict #fitnessmodel #fitspiration #postpartum #bodybuilding #fitpregnancy #gym #fitmom  #inspiration #gymshark66 #barbellsandbooty

Tired as fuck today. My toddler was up soooo much last night. 😴 No workout for this momma today. . . . . . Day 53/66 @gymshark 🦈 . . . . #39weekspregnant #naturalbooty #1stphorm #teamaintnevergonnahaveathighgap #healthy #fitness #followme #gains #instafit #love #flex #beamillionaire #beyourownboss #sexy #girlswithmuscle #girlswholift #fitchicks #tattoos #fitnessaddict #fitnessmodel #fitspiration #postpartum #bodybuilding #fitpregnancy #gym #fitmom #inspiration #gymshark66 #barbellsandbooty - 2 hours ago

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On Fridays we flex!💪🏼
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This week has been pretty exhausting. I’m so close to being done with my program so right now I’m lifting pretty heavy on top of my cut which just burns me out! But just a quick little reminder to keep pushing, do those last two reps, be one step ahead of everyone else. Looking in the mirror and seeing your progress is so satisfying! Keep killing it my loves! I hope you all have a beautiful weekend!☀️💪🏼 (Yes I know I wear a lot of red, yes it’s clean😂 @nicklfitness )
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#flexfriday #muscles #iam1stphorm #1stphorm #legionofboom #wedothework #biceps #flex #fitnessmotivation #fitchick #gymlife #gym

On Fridays we flex!🏼 • This week has been pretty exhausting. I’m so close to being done with my program so right now I’m lifting pretty heavy on top of my cut which just burns me out! But just a quick little reminder to keep pushing, do those last two reps, be one step ahead of everyone else. Looking in the mirror and seeing your progress is so satisfying! Keep killing it my loves! I hope you all have a beautiful weekend!🏼 (Yes I know I wear a lot of red, yes it’s clean @nicklfitness ) • #flexfriday #muscles #iam1stphorm #1stphorm #legionofboom #wedothework #biceps #flex #fitnessmotivation #fitchick #gymlife #gym - 2 hours ago

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When your kid is not only a athlete but also smart only kid in his class to complete his multiplication and division table 🤗#
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#aesthetic #smart#igfitness #muscle #200likes #legionofboom #smile #motivation #bodybuilding #stl #bodybuilder #selfie #physique #1stphorm #bikini  #instamood #instagram #instagood #toptags #instalike#beastmode # #school  #gymmotivation #gym #fitfam #fitnessaddict #pictureoftheday

When your kid is not only a athlete but also smart only kid in his class to complete his multiplication and division table 🤗# • • • #aesthetic #smart #igfitness #muscle #200likes #legionofboom #smile #motivation #bodybuilding #stl #bodybuilder #selfie #physique #1stphorm #bikini #instamood #instagram #instagood #toptags #instalike #beastmode # #school #gymmotivation #gym #fitfam #fitnessaddict #pictureoftheday - 2 hours ago

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I have been drinking my post workout drink for almost a year now.  It has been a GIANT game changer for how sore I am and how quickly I recover.
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Giving my body exactly what it needs after I lift has without question changed my body for the better.
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When you lift weights you are depleting your bodies glycogen stores and causing tears to your muscle fibers. Glycogen is glucose that your body stores as energy inside your muscles.  Your body will fill your glycogen stores back up first before repairing your muscles.  By providing your body with Ignition, a rapidly digesting pure glucose, you are giving it just what it needs to restore your glycogen stores so that it can start repairing your muscles.  Ignition also has a full serving of micronutrients to restore what you just burnt off lifting.
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Phormula-1 is a fast digesting Hydrolized Whey Isolate Protein.  Because it is hydrolyzed it has been broken down making it easier for your body to digest so it can use the protein to repair your muscles faster.
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By drinking Phormula-1 with Ignition after your body restores your glycogen stores it can start repairing your muscles and help you start recovering immediately.
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Restoring your glycogen stores and starting repairing your muscles quickly helps you recovery so much faster.  This decreases your soreness helping you be ready to kill it again tomorrow.
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My wonderful post workout drink has helped me build lean muscles I work so hard for!  And bonus-it taste AMAZING!  My favorite flavor is Vanilla Milkshake Phormula-1 @1stphorm.  Next favorite either Chocolate Mint Cookie or Strawberry!
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@1stphorm has so many wonderful flavors to choose from and offers a 110% money back guarantee on all their products.
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Click on my link in my BIO, choose your favorite flavor and get FREE SHIPPING!
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#iam1stphorm #healthylifestyle #gains #duespaid #postworkout #1stphorm #legionofboom #fitness

I have been drinking my post workout drink for almost a year now. It has been a GIANT game changer for how sore I am and how quickly I recover. ~ Giving my body exactly what it needs after I lift has without question changed my body for the better. ~ When you lift weights you are depleting your bodies glycogen stores and causing tears to your muscle fibers. Glycogen is glucose that your body stores as energy inside your muscles. Your body will fill your glycogen stores back up first before repairing your muscles. By providing your body with Ignition, a rapidly digesting pure glucose, you are giving it just what it needs to restore your glycogen stores so that it can start repairing your muscles. Ignition also has a full serving of micronutrients to restore what you just burnt off lifting. ~ Phormula-1 is a fast digesting Hydrolized Whey Isolate Protein. Because it is hydrolyzed it has been broken down making it easier for your body to digest so it can use the protein to repair your muscles faster. ~ By drinking Phormula-1 with Ignition after your body restores your glycogen stores it can start repairing your muscles and help you start recovering immediately. ~ Restoring your glycogen stores and starting repairing your muscles quickly helps you recovery so much faster. This decreases your soreness helping you be ready to kill it again tomorrow. ~ My wonderful post workout drink has helped me build lean muscles I work so hard for! And bonus-it taste AMAZING! My favorite flavor is Vanilla Milkshake Phormula-1 @1stphorm. Next favorite either Chocolate Mint Cookie or Strawberry! ~ @1stphorm has so many wonderful flavors to choose from and offers a 110% money back guarantee on all their products. ~ Click on my link in my BIO, choose your favorite flavor and get FREE SHIPPING! ~ #iam1stphorm #healthylifestyle #gains #duespaid #postworkout #1stphorm #legionofboom #fitness - 2 hours ago

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BICEP DAY💥
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Tired from the week's stress, work, homework, errands? I get it, I am tired too🥵 But go get a sweat in, you will feel better and perhaps sleep better tonight😊 
I rarely work biceps, my favorite days are shoulders, back, and legs, so I kind of threw in a couple shoulder movements too👊🏻.
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I am starting to see a bit more definition in my body thanks to the #8weektransformationchallenge and I am very determined to continue this journey along my amazing phamily🙏🏼🔥 . Sorry about the faces and concentration in the videos, I just can't help myself 🤣
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Workout💪🏼
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✨Cable bicep curl
✨DB hammer curl
✨Bent arm lateral raise (each side)
✨Plate bicep curl
✨Ez bar upright row
✨Ez bar curls (frieeed)
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do each exercise 12 reps x 5 rounds🔄
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Then, finish with 5 planks of 1 min each and some cardio and you will be feeling it the next day!!!!😳
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What’s your favorite muscle group to train??🦁
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HAPPY FRIDAY💙
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#payingdues
#tgif
#Iam1stphorm

BICEP DAY _ Tired from the week's stress, work, homework, errands? I get it, I am tired too🥵 But go get a sweat in, you will feel better and perhaps sleep better tonight I rarely work biceps, my favorite days are shoulders, back, and legs, so I kind of threw in a couple shoulder movements too🏻. . I am starting to see a bit more definition in my body thanks to the #8weektransformationchallenge and I am very determined to continue this journey along my amazing phamily🏼 . Sorry about the faces and concentration in the videos, I just can't help myself 🤣 _ Workout🏼 _ Cable bicep curl DB hammer curl Bent arm lateral raise (each side) Plate bicep curl Ez bar upright row Ez bar curls (frieeed) ***** do each exercise 12 reps x 5 rounds🔄 ***** Then, finish with 5 planks of 1 min each and some cardio and you will be feeling it the next day!!!! . What’s your favorite muscle group to train??🦁 . . . HAPPY FRIDAY . . . #payingdues #tgif #Iam1stphorm - 2 hours ago

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You guys the fact that I don’t have a margarita in my hand on national margarita day is crazy!!!! Let me tell you what, I love my grown up juice. But my desire to lose weight and become fit outweigh that love. So instead I raise my shaker cup full of Level 1 shake. Cheers to becoming a better version of myself daily 🥂 #focus #1stphorm #beabetteryou #fitnessjourney #motivated #healthylifestyle #level1protein #nevergiveup #eyesontheprize #nationalmargaritaday #iwillsucceed #mombod #transphormation @chris_puck_33 @1stphorm

You guys the fact that I don’t have a margarita in my hand on national margarita day is crazy!!!! Let me tell you what, I love my grown up juice. But my desire to lose weight and become fit outweigh that love. So instead I raise my shaker cup full of Level 1 shake. Cheers to becoming a better version of myself daily 🥂 #focus #1stphorm #beabetteryou #fitnessjourney #motivated #healthylifestyle #level1protein #nevergiveup #eyesontheprize #nationalmargaritaday #iwillsucceed #mombod #transphormation @chris_puck_33 @1stphorm - 2 hours ago

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Smile, there’s no reason not to. .
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We’re all lucky to be reading this. .
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We get to have a roof over our heads .
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We have food .
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We have people in our life who motivate us.
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Just be happy and smile the world is not a nice place but by being happy and doing what you love and motivating others we all can make the world just a little bit better. .
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Lead by example .
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Be grateful. .
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Love the life that you live and inspire others to become the best version on themselves. 
#1stphorm #iam1stphorm #legionofboom #duespaid #Smile #behappyandsmile

Smile, there’s no reason not to. . . . We’re all lucky to be reading this. . . . We get to have a roof over our heads . . . We have food . . . We have people in our life who motivate us. . . . Just be happy and smile the world is not a nice place but by being happy and doing what you love and motivating others we all can make the world just a little bit better. . . . Lead by example . . . Be grateful. . . . Love the life that you live and inspire others to become the best version on themselves. #1stphorm #iam1stphorm #legionofboom #duespaid #Smile #behappyandsmile - 2 hours ago

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#fbf to when we had our company wide transformation challenge where I ended up losing 16 pounds and winning a 5k bonus!

All it takes to reach your goals is a little hard work and consistency! You don’t have to be super strict as long as you have a good plan to follow and stick to it and put in the work the results will come...

#fbf to when we had our company wide transformation challenge where I ended up losing 16 pounds and winning a 5k bonus! All it takes to reach your goals is a little hard work and consistency! You don’t have to be super strict as long as you have a good plan to follow and stick to it and put in the work the results will come... - 2 hours ago

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HELLO FRIDAY!❤️❤️
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If you haven't seen the "look at all those chickens" meme than I HIGHLY suggest it.
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Got a killa shoulder workout in tonight and wanted to share it with you amazing folks!!
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A girl who recorded one of my videos today said "I've seen your insta page, you can tell you work hard" and I really needed that today.
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Next time you're in class, at work, at the gym, WHEREVER!! Give someone a compliment. I think people really underestimate how much it can turn someone's day around. Hello to new goals for 2019!!!
: making people's day in a different way💕
#1stphorm 
#iam1stphorm 
#legionofboom

HELLO FRIDAY!️ . . If you haven't seen the "look at all those chickens" meme than I HIGHLY suggest it. . . Got a killa shoulder workout in tonight and wanted to share it with you amazing folks!! . . A girl who recorded one of my videos today said "I've seen your insta page, you can tell you work hard" and I really needed that today. . . Next time you're in class, at work, at the gym, WHEREVER!! Give someone a compliment. I think people really underestimate how much it can turn someone's day around. Hello to new goals for 2019!!! : making people's day in a different way #1stphorm #iam1stphorm #legionofboom - 2 hours ago

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“I don’t want to waste all that food.” So donate it. Clean out your kitchen NOW. “I’m just not a natural runner.” Oh & they were born with the ability to run miles without training? “I’m intimidated to go in a gym.” Then you’ll stay intimidated. Do you see a pattern? 💡 You’ll never engage in your full potential if you’re rationalizing with time, money or connections. ✨BE IRRATIONAL IN YOUR GOALS.✨ If you’re relying on someone or some thing to motivate you, it’s not going to happen. YOU have to be your biggest supporter. So if you feel like ppl won’t understand {or} if you notice they no longer clap- “GOOD” that’s not your crowd. #ByeFelicia It doesn’t matter if they’re family or have been your friend for 10 years. Would you keep your arm if it was infected & the Dr said it was amputation or death? 🔪 Quit rationalizing toxic behaviors & relationships! Tell yourself the TRUTH 🧂❤️ Be loyal to your gifts & trust before you see it that it WILL happen. Don’t brace yourself for pain, learn to love it. 👊🏽 @jockowillink @andyfrisella #Iam1stPhorm #DotheWork #NoExcuses #DisciplineEqualsFreedom

“I don’t want to waste all that food.” So donate it. Clean out your kitchen NOW. “I’m just not a natural runner.” Oh & they were born with the ability to run miles without training? “I’m intimidated to go in a gym.” Then you’ll stay intimidated. Do you see a pattern? You’ll never engage in your full potential if you’re rationalizing with time, money or connections. BE IRRATIONAL IN YOUR GOALS. If you’re relying on someone or some thing to motivate you, it’s not going to happen. YOU have to be your biggest supporter. So if you feel like ppl won’t understand {or} if you notice they no longer clap- “GOOD” that’s not your crowd. #ByeFelicia It doesn’t matter if they’re family or have been your friend for 10 years. Would you keep your arm if it was infected & the Dr said it was amputation or death? Quit rationalizing toxic behaviors & relationships! Tell yourself the TRUTH 🧂️ Be loyal to your gifts & trust before you see it that it WILL happen. Don’t brace yourself for pain, learn to love it. 🏽 @jockowillink @andyfrisella #Iam1stPhorm #DotheWork #NoExcuses #DisciplineEqualsFreedom - 2 hours ago

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Flex Friday with my sexy man 😍💪🏽
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Had a great shoulder workout with you...sorry for killing you!😂
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#FlexFriday #Mine #FutureHusband #LoveHim #Swolemates #1stPhorm #NeverSettle #DuesPaid

Flex Friday with my sexy man 🏽 • Had a great shoulder workout with you...sorry for killing you! • • • #FlexFriday #Mine #FutureHusband #LoveHim #Swolemates #1stPhorm #NeverSettle #DuesPaid - 2 hours ago

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"Work hard in silence, let the success be your noise"
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Did the #dlbdaily delt workout from the other day and added some rope work, all out 60 seconds, after each front raise/clean & press set. Holy 💀🔥
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#hardworkpaysoff #duespaid #weighttraining #womenwholift #strong #gymrat #fitgoals #unstoppable #bodybuilder #npcphysique #npccompetitor #physique #fitnessphysique #strongwomen #fatloss #weightloss #fitlifestyle #fitfam #1stphorm #iam1stphorm #neversettle #noexcuses #100to0 #bossbabe #mompreneur #teamktfit

"Work hard in silence, let the success be your noise" - Did the #dlbdaily delt workout from the other day and added some rope work, all out 60 seconds, after each front raise/clean & press set. Holy . . . . . #hardworkpaysoff #duespaid #weighttraining #womenwholift #strong #gymrat #fitgoals #unstoppable #bodybuilder #npcphysique #npccompetitor #physique #fitnessphysique #strongwomen #fatloss #weightloss #fitlifestyle #fitfam #1stphorm #iam1stphorm #neversettle #noexcuses #100to0 #bossbabe #mompreneur #teamktfit - 2 hours ago

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Operation GET WIDE!
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I naturally have a small frame so it's taken a lot of time to put thick good quality muscle on me
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Time and dedication is key
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#getwide #back #lats #chest #chestday #bodybuilding
#bodybuildingmotivation #classicbodybuilding #gym #gymmotivation #gymlife #shouldersb#abs #biceps #vascular #shredded #workhard #dedication #effort #1stphorm #100to0 #houseofpainapparel

Operation GET WIDE! • I naturally have a small frame so it's taken a lot of time to put thick good quality muscle on me • Time and dedication is key • • • • #getwide #back #lats #chest #chestday #bodybuilding #bodybuildingmotivation #classicbodybuilding #gym #gymmotivation #gymlife #shouldersb #abs #biceps #vascular #shredded #workhard #dedication #effort #1stphorm #100to0 #houseofpainapparel - 2 hours ago

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Okay so today... hands down the most fun I've had this far. Our morning consisted of going to the gym getting in an awesome pump. Then headed to black sand beach and snorkeling all day with the fish. Seriously some of the most gorgeous fish and coral I've ever seen!

Okay so today... hands down the most fun I've had this far. Our morning consisted of going to the gym getting in an awesome pump. Then headed to black sand beach and snorkeling all day with the fish. Seriously some of the most gorgeous fish and coral I've ever seen! - 2 hours ago

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Getting hyped up for a workout 😂😂😂😂😂 .
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 #instafit #fitnessmotivation #cardio #shredded #gymlife #fitspiration #fitnessaddict #aesthetics #getfit #noexcuses #fitnessmodel #gymrat #gymislife #gymrat #liftingweights #gainz #trainlikeabeast #gymflow #liftheavyshit #personaltraining #ironaddict #liftheavy #trainhardorgohome #fitforlife #1stphorm #iam1stphorm

Getting hyped up for a workout . . . . . #instafit #fitnessmotivation #cardio #shredded #gymlife #fitspiration #fitnessaddict #aesthetics #getfit #noexcuses #fitnessmodel #gymrat #gymislife #gymrat #liftingweights #gainz #trainlikeabeast #gymflow #liftheavyshit #personaltraining #ironaddict #liftheavy #trainhardorgohome #fitforlife #1stphorm #iam1stphorm - 2 hours ago

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Happy FLEX Friday!! Its been a bit since I last put in a good all arm workout! And damn it felt great. Absolutely shredded the arms tonight. Hit em from every angle i could...
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#flexfriday #iam1stphorm #duespaid #legionofboom #teamhnsfitness #transphormation #armspumped #everyangle #pumped #bicepworkout #1stphorm .
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@1stphorm 
@hnsfitness 
@rachelp__fitness

Happy FLEX Friday!! Its been a bit since I last put in a good all arm workout! And damn it felt great. Absolutely shredded the arms tonight. Hit em from every angle i could... . . . #flexfriday #iam1stphorm #duespaid #legionofboom #teamhnsfitness #transphormation #armspumped #everyangle #pumped #bicepworkout #1stphorm . . @1stphorm @hnsfitness @rachelp__fitness - 2 hours ago

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Yeah, yeah gotta put that work in! Here's a little bit of my workout from earlier today. 
Music: Got the ahch @beloved_daud  in the ears! "Bless the gym"

ALL ESTEEM TO THE MOST HIGH YAH for granting me the STRENGTH and ENDURANCE to get dat work out it done!

#Setapart #foreverparty #613lifestyle #mindculture #ItsYaFavoriteAch #MIGHTYONES #ALLESTEEMTOYAHUAH #iamkemuel #1stphorm #plantbasedlife #plantbasedbodybuilding #YAH'smightyone

Yeah, yeah gotta put that work in! Here's a little bit of my workout from earlier today. Music: Got the ahch @beloved_daud in the ears! "Bless the gym" ALL ESTEEM TO THE MOST HIGH YAH for granting me the STRENGTH and ENDURANCE to get dat work out it done! #Setapart #foreverparty #613lifestyle #mindculture #ItsYaFavoriteAch #MIGHTYONES #ALLESTEEMTOYAHUAH #iamkemuel #1stphorm #plantbasedlife #plantbasedbodybuilding #YAH 'smightyone - 2 hours ago

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It’s FRIDAY!!!!
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On Friday’s when Big Daddy is out of town we Flex for #flexfriday 💪🏻
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Just because it’s Friday doesn’t mean we need to get off track with our health and fitness goals. A cheat meal is fine but eating and drinking whatever you want from Friday to Sunday every weekend undoes all your hard work from the week.
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Don’t turn your cheat meal into a cheat weekend!
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If you eat an unhealthy meal, make a healthy choice the very next meal! Get right back on track!
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Enjoy your Friday night and flex on!
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#flexfriday #flex #pumpitup #familyfriday #fitfamily

It’s FRIDAY!!!! . On Friday’s when Big Daddy is out of town we Flex for #flexfriday 🏻 . Just because it’s Friday doesn’t mean we need to get off track with our health and fitness goals. A cheat meal is fine but eating and drinking whatever you want from Friday to Sunday every weekend undoes all your hard work from the week. . Don’t turn your cheat meal into a cheat weekend! . If you eat an unhealthy meal, make a healthy choice the very next meal! Get right back on track! . Enjoy your Friday night and flex on! . #flexfriday #flex #pumpitup #familyfriday #fitfamily - 2 hours ago

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Booty burn 🔥 + Sauna Sesh got me feeling like 😴😴
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After much research I recently started spending 10-15 minutes in a sauna right after my workouts.
Did you know that sitting in the sauna after a workout burns off as much calories as a moderate cardio session without breaking down your muscle tissue?
HOW CRAZY IS THAT?!😱
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Some other great benefits are:
- It relieves muscle pain
- Removes metabolic waste
- Improves your workout endurance
- Clears skin
- Improves your cardiovascular fitness
- And helps you sleep better at night
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If you have access to a sauna I HIGHLY recommend spending 10-15 minutes in it after your workout.🔥
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Also - Please remember to drink water before and after getting in/out of the sauna (hydration is 🔑) and as always take your 1st Phorm post workout stack (Phormula-1 + Ignition) to properly refuel and replenish your body of protein and glycogen!
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Swipe for workout 🏋🏼‍♀️ Outfit: @gymshark

Booty burn + Sauna Sesh got me feeling like 😴😴 . After much research I recently started spending 10-15 minutes in a sauna right after my workouts. Did you know that sitting in the sauna after a workout burns off as much calories as a moderate cardio session without breaking down your muscle tissue? HOW CRAZY IS THAT?! . Some other great benefits are: - It relieves muscle pain - Removes metabolic waste - Improves your workout endurance - Clears skin - Improves your cardiovascular fitness - And helps you sleep better at night . If you have access to a sauna I HIGHLY recommend spending 10-15 minutes in it after your workout. . Also - Please remember to drink water before and after getting in/out of the sauna (hydration is ) and as always take your 1st Phorm post workout stack (Phormula-1 + Ignition) to properly refuel and replenish your body of protein and glycogen! . Swipe for workout 🏋🏼‍♀️ Outfit: @gymshark - 2 hours ago

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My Friday night out! ••
My goals don’t stop when it’s the weekend

My Friday night out! •• My goals don’t stop when it’s the weekend - 2 hours ago

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It was then I realized myself and the ab-wheel were not meant to be friends

It was then I realized myself and the ab-wheel were not meant to be friends - 2 hours ago

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It’s FRIDAYYYYY. Starting the weekend off right 💪🏻
•. Learning that eating a lot of food is not a bad thing, and can actually help you achieve goals 🤗 imagine that? •
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Two things I swear by: 👇🏽👇🏽
•post workout nutrition
•vitamins

It’s FRIDAYYYYY. Starting the weekend off right 🏻 •. Learning that eating a lot of food is not a bad thing, and can actually help you achieve goals 🤗 imagine that? • • Two things I swear by: 🏽🏽 •post workout nutrition •vitamins - 2 hours ago

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Fit Friday 
#1stphorm #iam1stphorm #wedothework #duespaid #1stphormlegionnaire #legionofboom #flex #flexonem #bulking #bulkingseason #fitness #fit #fitspo #shoulders #shoulder #shoulderday #gains #hungry #hangry #grind #hustle #motivate #motivated

Fit Friday #1stphorm #iam1stphorm #wedothework #duespaid #1stphormlegionnaire #legionofboom #flex #flexonem #bulking #bulkingseason #fitness #fit #fitspo #shoulders #shoulder #shoulderday #gains #hungry #hangry #grind #hustle #motivate #motivated - 2 hours ago

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Omg happy Friday everyone, we made it!! I did a thing and finally PRd my hipthrust at 245# 😱 my 🍑 is definitely on fire and my abs are feeling the same but I’m so happy to just be back in my routine and getting stuff done 🙌 I hope everyone’s Friday is amazing whether you are at home with a nice bottle of wine watching a movie or out living your best life. Either way exude the most beautiful confidence and in case anyone hasn’t told you you are a badass (girl or boy) and don’t let anyone or yourself forget that!! 💫#iam1stphorm#1stphorm#wedothework#liftlikeagirl#gluteday#hamstringworkout#fatloss#weightloss#healthylifestyle#lifestyle#fitnessjourney#gymlife#exercise#workout#fitnessmotivation#motivation#growthepeach#quads#exercise#strength#workout#queenteam#alexia#trainlikeagirlt#glutes#growtheglutes#gluteworkout#gains#weightlossjourney#fitspo#fitspiration

Omg happy Friday everyone, we made it!! I did a thing and finally PRd my hipthrust at 245# my is definitely on fire and my abs are feeling the same but I’m so happy to just be back in my routine and getting stuff done I hope everyone’s Friday is amazing whether you are at home with a nice bottle of wine watching a movie or out living your best life. Either way exude the most beautiful confidence and in case anyone hasn’t told you you are a badass (girl or boy) and don’t let anyone or yourself forget that!! #iam1stphorm #1stphorm #wedothework #liftlikeagirl #gluteday #hamstringworkout #fatloss #weightloss #healthylifestyle #lifestyle #fitnessjourney #gymlife #exercise #workout #fitnessmotivation #motivation #growthepeach #quads #exercise #strength #workout #queenteam #alexia #trainlikeagirlt #glutes #growtheglutes #gluteworkout #gains #weightlossjourney #fitspo #fitspiration - 2 hours ago

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There’s no shortcuts, only hard work combined with consistency. 
I had been out of the gym for almost 2 years!!! There were a couple of times I tried to get back into it, but never made it past one or two workouts. 
The difference in these two pics is almost 4 months.  I started back up sometime near the beginning of October, only getting to the gym on my days off (twice a week). I felt SOOOOO out of place and completely uncomfortably in the gym, but I knew if I could just keep going and make it stick I would be alright. 
I didn’t even take any pics until a month into my journey because I was super disappointed in where I was.  I’m glad I finally did it so I can look back see the progress I’ve made. 
It’s so motivating to be able to see where the hard work and consistency has taken me.  I know the before pics can suck to take, but DO IT!!! I promise if ur staying consistent and doing the work, you will see positive changes!!! 🌟💪🏼😄 #celebrateyourself #trainhard #noexcuses #timetogrow #1stphorm #iam1stphorm #neversettle #dothework #duespaid #momhustle #momboss #newyearbetterme #womenwhoconquer #stregthwithin #womeninspiringwomen #girlswholift #strongerthanyesterday #progress #consistency #backatit #backonthewagon #winning

There’s no shortcuts, only hard work combined with consistency. I had been out of the gym for almost 2 years!!! There were a couple of times I tried to get back into it, but never made it past one or two workouts. The difference in these two pics is almost 4 months. I started back up sometime near the beginning of October, only getting to the gym on my days off (twice a week). I felt SOOOOO out of place and completely uncomfortably in the gym, but I knew if I could just keep going and make it stick I would be alright. I didn’t even take any pics until a month into my journey because I was super disappointed in where I was. I’m glad I finally did it so I can look back see the progress I’ve made. It’s so motivating to be able to see where the hard work and consistency has taken me. I know the before pics can suck to take, but DO IT!!! I promise if ur staying consistent and doing the work, you will see positive changes!!! 🏼 #celebrateyourself #trainhard #noexcuses #timetogrow #1stphorm #iam1stphorm #neversettle #dothework #duespaid #momhustle #momboss #newyearbetterme #womenwhoconquer #stregthwithin #womeninspiringwomen #girlswholift #strongerthanyesterday #progress #consistency #backatit #backonthewagon #winning - 2 hours ago

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If you know...you know. .

#Iam1stphorm #1stphorm #transformation #transphormation #legionofboom #neversettle #discipline #dedication #fitness #fitover40 #health #100to0 #mytransphormation #teamrowan1p #teamrowanfitness #teamfuckthescale #homeworkouts #goals #doitanyway #gains #optigreens #doshit

If you know...you know. . #Iam1stphorm #1stphorm #transformation #transphormation #legionofboom #neversettle #discipline #dedication #fitness #fitover40 #health #100to0 #mytransphormation #teamrowan1p #teamrowanfitness #teamfuckthescale #homeworkouts #goals #doitanyway #gains #optigreens #doshit - 2 hours ago

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Today was arm day but I couldn’t resist doing some sets on the new equipment @wvfitness24 . Been a member here for years but haven’t trained back here since they installed it all. And yes I use the equipment backwards. . .
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#success #guyswholift #ironaddict #gymrat #beardgang 
#gym #1stphorm #bodybuilding #physique #shredded #fitness #workout #fitspo #gains #hardbody #ifbb #muscle #bodybuilder #weightlifting #goldenaesthetics #aesthetics #iam1stphorm #flex #beardsofinstagram #biceps #classicphysique #duespaid #dedication #strongman #flexfriday

Today was arm day but I couldn’t resist doing some sets on the new equipment @wvfitness24 . Been a member here for years but haven’t trained back here since they installed it all. And yes I use the equipment backwards. . . . . . . . #success #guyswholift #ironaddict #gymrat #beardgang #gym #1stphorm #bodybuilding #physique #shredded #fitness #workout #fitspo #gains #hardbody #ifbb #muscle #bodybuilder #weightlifting #goldenaesthetics #aesthetics #iam1stphorm #flex #beardsofinstagram #biceps #classicphysique #duespaid #dedication #strongman #flexfriday - 2 hours ago

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What’s life without baby mommas, friends, goals, and dreams? ✅ #ChaseHappinessBeforeMoney

What’s life without baby mommas, friends, goals, and dreams? #ChaseHappinessBeforeMoney - 2 hours ago

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FAQFRIDAY IS A WRAP!
Check it out!
I talked about :
- best ways to hit your protein numbers for the day
- best workouts based on your time availability
- when to increase the weights in the gym
- how many meals are best for fat loss
- the one thing that trumps all others when it comes to lasting results .
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Have a question? Message me privately or below and I’ll get to it with next weeks FAQFRIDAY!!! =======
#fitness #faqfriday #rmacfit #rmacfitness #trainsmart #eatsmart #livesmart #flexibledieting #fatloss #brainpower #progressoverperfection #iam1stphorm #1stphorm #fitnesstips #fatlosshelp

FAQFRIDAY IS A WRAP! Check it out! I talked about : - best ways to hit your protein numbers for the day - best workouts based on your time availability - when to increase the weights in the gym - how many meals are best for fat loss - the one thing that trumps all others when it comes to lasting results . - Have a question? Message me privately or below and I’ll get to it with next weeks FAQFRIDAY!!! ======= #fitness #faqfriday #rmacfit #rmacfitness #trainsmart #eatsmart #livesmart #flexibledieting #fatloss #brainpower #progressoverperfection #iam1stphorm #1stphorm #fitnesstips #fatlosshelp - 2 hours ago

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You can’t really grasp how LONG this front end is until you’re standing next to it. It’s heckin’ long
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Standard Mobile Detail keeping this Benz beautiful
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Featuring SLS AMG Black Series
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#superbeads #autodetail #mobiledetailing #stl #stlouis #exclusive #autodetailing #detailersofinstagram #carporn #carsofinstagram #carswithoutlimits #neversettle #100to0 #1stphorm #SLSAMG #mercedesbenz #benz #amg #SLS #mercedes

You can’t really grasp how LONG this front end is until you’re standing next to it. It’s heckin’ long . Standard Mobile Detail keeping this Benz beautiful . Featuring SLS AMG Black Series . #superbeads #autodetail #mobiledetailing #stl #stlouis #exclusive #autodetailing #detailersofinstagram #carporn #carsofinstagram #carswithoutlimits #neversettle #100to0 #1stphorm #SLSAMG #mercedesbenz #benz #amg #SLS #mercedes - 2 hours ago

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The look I give when someone says....
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“I don’t have motivation.”
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“I don’t have time to meal prep.”
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“I don’t have time to workout.”
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Listen up babe: If it’s a priority to you, you’ll get it done. Start small by doing quick home workouts. Meal prep just lunches for 5 days a week. Make these things non-negotiable just like going to work or brushing your teeth. Get it done. Small steps add up over time.👏🏼
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Stop making excuses and start working on yourself. You know you want to. 👀
———————————————
🔥Online Coaching Inquiries: link  in bio.
🖤Outfit: @freepeople
💞Hair by @k.v.collective

The look I give when someone says.... - “I don’t have motivation.” - “I don’t have time to meal prep.” - “I don’t have time to workout.” - Listen up babe: If it’s a priority to you, you’ll get it done. Start small by doing quick home workouts. Meal prep just lunches for 5 days a week. Make these things non-negotiable just like going to work or brushing your teeth. Get it done. Small steps add up over time.🏼 - Stop making excuses and start working on yourself. You know you want to. ——————————————— Online Coaching Inquiries: link in bio. 🖤Outfit: @freepeople Hair by @k.v.collective - 2 hours ago

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Amen 🙏🙏🙏🙏🙏🙏💯💯💯💯💯 #BeAChampion#BeGreatToday #GodGotMe#1STPhorm#IAm1stPhorm #LegionOfBoom#FlexMyFaith #StengthUnderControl#Aesthetics #WorkHusteKill#NeverSettle#NeverGivep #NeverBackDwn#NeverSurender#ClangNBang#ThHulk#Mutant#CastABigShadow #WarriorMentality#BeastMode#InstaFit #Strength#Strongman#Bodybuilding #Train2Eat#Train2Live#Train4Life #ChristainFitness

Amen #BeAChampion #BeGreatToday #GodGotMe #1STPhorm #IAm1stPhorm #LegionOfBoom #FlexMyFaith #StengthUnderControl #Aesthetics #WorkHusteKill #NeverSettle #NeverGivep #NeverBackDwn #NeverSurender #ClangNBang #ThHulk #Mutant #CastABigShadow #WarriorMentality #BeastMode #InstaFit #Strength #Strongman #Bodybuilding #Train2Eat #Train2Live #Train4Life #ChristainFitness - 2 hours ago

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Walking outta work on a Friday like...
🙋🏼‍♀️💃🏼🦄

Walking outta work on a Friday like... 🏼‍♀️🏼🦄 - 2 hours ago

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Flex Friday 💪🏼💪🏼🔥 Do something today that your future self will thank you for. 🔥🔥😇fitness #gym #fit #workout #motivation #fitnessmotivation #bodybuilding #training #duespaid #instagood #like #lifestyle #health #gymlife #healthy #fitspo #photooftheday #follow #fitfam #fitnessmodel #strong #life #fashion #style #muscle #photography #sport #picoftheday #fitnessaddict #1stphorm

Flex Friday 🏼🏼 Do something today that your future self will thank you for. 😇fitness #gym #fit #workout #motivation #fitnessmotivation #bodybuilding #training #duespaid #instagood #like #lifestyle #health #gymlife #healthy #fitspo #photooftheday #follow #fitfam #fitnessmodel #strong #life #fashion #style #muscle #photography #sport #picoftheday #fitnessaddict #1stphorm - 2 hours ago

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And yet another #benchpresspr I hit 185 for 3x5 which is pretty good for post injury. My point for this is that no matter the circumstances, anyone is capable of anything and always progressing! Nothing is going to stop me from achieving the goals I have set for myself! .

ABSOLUTELY NOTHING! .

If I can get through having my arm almost chopped off from a chainsaw and relearning how to do many daily life tasks/activities, especially lifting. You can do anything you put your mind to as well, no matter the circumstances. .

Put your head down, focus, get your shit together and get moving. And don’t ever stop! .

One of my many goals is to help as many people as possible with their fitness & nutrition. So I’m constantly trying to expand my knowledge with fitness and nutrition and supplementation and improve my physical strength every day. What are you doing to make yourself a better person everyday? .

Song is Warrior by @disturbed 
#freedomformnutrition #freedomformcoach #yearofthebulk #improvingmyself

And yet another #benchpresspr I hit 185 for 3x5 which is pretty good for post injury. My point for this is that no matter the circumstances, anyone is capable of anything and always progressing! Nothing is going to stop me from achieving the goals I have set for myself! . ABSOLUTELY NOTHING! . If I can get through having my arm almost chopped off from a chainsaw and relearning how to do many daily life tasks/activities, especially lifting. You can do anything you put your mind to as well, no matter the circumstances. . Put your head down, focus, get your shit together and get moving. And don’t ever stop! . One of my many goals is to help as many people as possible with their fitness & nutrition. So I’m constantly trying to expand my knowledge with fitness and nutrition and supplementation and improve my physical strength every day. What are you doing to make yourself a better person everyday? . Song is Warrior by @disturbed #freedomformnutrition #freedomformcoach #yearofthebulk #improvingmyself - 2 hours ago

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Keep pushing yourself!!🌟💪🏼
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Do not stop the grind until you are satisfied on the hard work you are putting in!
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Be the boss of your life and take control over your health and lifestyle!
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Remind yourself about the goals that you set and what you were trying to achieve! Keep grinding y’all!🤩🤗✨
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#gymshark #gymsharkwomen #gymsharktrain #motivation #fitnessmotivation #selflove #inspiration #fitspo #fitness #loveyou #loveyourself #youreloved #dream #goals #aspiration #1stphorm #iam1stphorm #duespaid #wedothework #dailystack #greens50 #micros #phormula1 #ignition #postworkout #protein #supplements #gains #strength #motivation #fitness

Keep pushing yourself!!🏼 • Do not stop the grind until you are satisfied on the hard work you are putting in! • Be the boss of your life and take control over your health and lifestyle! • Remind yourself about the goals that you set and what you were trying to achieve! Keep grinding y’all!🤩🤗 . . . . . . . . . #gymshark #gymsharkwomen #gymsharktrain #motivation #fitnessmotivation #selflove #inspiration #fitspo #fitness #loveyou #loveyourself #youreloved #dream #goals #aspiration #1stphorm #iam1stphorm #duespaid #wedothework #dailystack #greens50 #micros #phormula1 #ignition #postworkout #protein #supplements #gains #strength #motivation #fitness - 2 hours ago

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Garlic Brown Sugar Glazed Salmon
Brown Rice
Peas

#DadBod #diet #transformation #1stphorm #iam1stphorm #protein #mealprep #exercise #training #trainer #train #dadswhocook

Garlic Brown Sugar Glazed Salmon Brown Rice Peas #DadBod #diet #transformation #1stphorm #iam1stphorm #protein #mealprep #exercise #training #trainer #train #dadswhocook - 2 hours ago

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I like to have a @leankitchenco Buffalo Muscle Maker or Sweet & Sour Chicken about 45 minutes before my workout.  I feel like it fuels my old ass during training and gives me the best workouts!! Give it a try my friends 💪🏼💪🏼

I like to have a @leankitchenco Buffalo Muscle Maker or Sweet & Sour Chicken about 45 minutes before my workout. I feel like it fuels my old ass during training and gives me the best workouts!! Give it a try my friends 🏼🏼 - 2 hours ago

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‼️OPENING MONDAY, FEBRUARY 25th ‼️⁣⁣
🇺🇸THE HEALTHIEST DRIVE-THRU IN AMERICA 🇺🇸⁣⁣
⁣⁣
👨🏻‍🍳 Chef prepared meals⁣⁣
🔪 Made from scratch⁣⁣
🍱 Perfect portions⁣⁣
💵 Affordable ⁣⁣
⏰ Convenient: ESPECIALLY this location as it is the first drive-thru LK in the country! 🇺🇸⁣⁣
👅 Most importantly, DELICIOUS 🍴⁣⁣
⁣⁣
📌4000 W. 6th Street - DRIVE THRU!⁣⁣
👀Same shopping center as HyVee/Chipotle - Next door to UPS⁣⁣
🕖 M-F: 7a-8p, Sat: 9a-7p, Sun: 10a-6p⁣⁣
📲 Link in bio!

️OPENING MONDAY, FEBRUARY 25th ️⁣⁣ THE HEALTHIEST DRIVE-THRU IN AMERICA ⁣⁣ ⁣⁣ 🏻‍ Chef prepared meals⁣⁣ Made from scratch⁣⁣ Perfect portions⁣⁣ Affordable ⁣⁣ Convenient: ESPECIALLY this location as it is the first drive-thru LK in the country! ⁣⁣ Most importantly, DELICIOUS ⁣⁣ ⁣⁣ 4000 W. 6th Street - DRIVE THRU!⁣⁣ Same shopping center as HyVee/Chipotle - Next door to UPS⁣⁣ M-F: 7a-8p, Sat: 9a-7p, Sun: 10a-6p⁣⁣ Link in bio! - 2 hours ago

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When you fuck up your sideburns and have to cut them short...
😭
Haha not sure what to think about them!
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Today was especially difficult in the gym today, I definitely pulled something in my back, before I even started to work out!
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I still worked out but had to change my routine to nurse my lat.
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Here’s hoping I feel better tomorrow!
💪
Happy #flexfriday everyone!
I’m not flexing though cause my back hurts!
😆
#flexfriday #fuckingsideburns #neversettle #duespaid

When you fuck up your sideburns and have to cut them short... Haha not sure what to think about them! • Today was especially difficult in the gym today, I definitely pulled something in my back, before I even started to work out! • I still worked out but had to change my routine to nurse my lat. • Here’s hoping I feel better tomorrow! Happy #flexfriday everyone! I’m not flexing though cause my back hurts! #flexfriday #fuckingsideburns #neversettle #duespaid - 3 hours ago

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