Week 7 1st phorm transformation challenge! Let's go!! Thank you @streetparkingmembers for fun new kettlebell programing!! Loved intentional slower movement on this one. @kelfitch5 thanks for the encouragement to just get after it, it's 10pm and I didn't want to do it, but so glad I did!!! #iam1stphorm #consistencyiskey #spmembers #streetparkingkettlebellcrew
#75Hard - Day 27 💚💪🏻♠️✅ Complete. A 3 foot Snow Storm, paired with Solar Flares and the geomagnetic activity from the Aurora….has been a technological recipe for disaster here in my tiny Colorado town these last couple days. The power was out most of the day yesterday, along with the WiFi and today hasn’t been much better. Thankfully power came back late yesterday, but the WiFi, when it works, reminds me of 90s modem speeds, and our cell service has been intermittent at best; at this point , I’m almost ready to revert back to the days of landlines and dial up Internet. Lol. ☎️ I managed to get my MetaQuest connected to do my Supernatural - Workout Near, Go Far boxing workout tonight, but it froze up every few mins, causing my speed score to drop…😩🥊🥊🥊 and for a split second, I started to get super frustrated. But then, I decided to #StopAndShift. (For the record, this book I’m reading with the same title by Karen M. Allen….will literally blow your mind. I feel like I’m having most of my own life story read to me and it’s given me such a different perspective for handling the tough stuff.) I took a pause. I recounted how many blessings I’ve had these past couple days as a result of being disconnected from technology…like spending more time with my husband, getting my #75Hard tasks finished sooner, catching up on all the things that needed to be done around my house…and not being at the mercy of texts and notifications every ten seconds. I decided that despite all of the glitches…I was simply going to have gratitude and feel accomplished for finishing another day. Our ATTITUDE and how we show up…is ultimately what matters. Try as we may to try and control the controllable…sometimes, all we can do is just remember to smile and be grateful that we still have breath in our lungs. So that’s what I’m choosing to do. 💚💪🏻♠️ #WeRiseTogether #FYP #MichelleMcLain #AndyFrisella #DuesPaid #WeDoTheWork #LegionOfBoom #1stPhorm #MyFitnessPal #IAmSupernatural #IAm1stPhorm #EffCancer
Third @runhappygirls in the books! @deannamdavis got second in her division and killed it 🥳 @teriytran had the best support when I started to struggle. Love getting this opportunity to support @savinggracebend 💕 . . . #1stPhorm #1POutdoorsProStaffSearch #1stPhormOutdoors #Iam1stPhorm #ExperienceMore #1PProStaffSearch #WeDoTheWork #DuesPaid #1stphormathletesearch #legionofboom #dosomethingamazing #backyardbend #neverstopexploring #cantstopwontstop #womenwhoexplore #staywild #livewild #womenwhoadventure #fueledbynature #happygirlsrun #5k #savinggracebend
Loving how nice the weather has been lately. Excited to spend the day celebrating this wonderful woman who has stuck by my side through everything and chased her dreams while supporting mine at the same time! The key to a great relationship is find someone who is just as driven as you are and crazy enough to dream big with you! Mother’s Day and birthday celebration tomorrow doing it the best way with a trip to the zoo and a picnic and walk in the park tomorrow!
Well it’s been a darn good break! I hiked, I got tattooed, I self cared, I slept, I ate, I got a visit in with my uncle, and I enjoyed a couple cocktails. Whistler mission accomplished… headed home tomorrow #homewardbound #whistler #break #timeout #minivacation #westinwhistler #iam1stphorm
Believe it or not there are days where I want to be a lazy mf and not do anything. - But those are the days where I see the most improvement! - Simply telling myself not to be a bitch and do what I need to do not only keeps me on track with everything I’m doing, but it also makes future struggles easier to embrace and I’m far less likely to fall out of those good habits. - Long story short… don’t be a bitch.. do what you know is right and what you need to do. - #iam1stphorm #1stphorm #duespaid
Such a great week this past week. . We have the best PTA! . They spoiled our staff with all kinds of goodies, lunch all week, decorations for our lounge, and finished off our week with these super cute cups, glasses, hand made clay bracelets. . We can't say thank you enough! . . . . . #teacherappreciationweek #iam1stphorm
The satisfaction you can get out of suffering produces a whole other level of appreciation being on a bike. It's just you, the bike, and the beauty around you that God provides. #thebikewayraceteam #iam1stphorm #gravelcycling #cyclinglife #nobodycaresworkharder #tailwindnutrition #consistencyiskey #vitalityisparamount
Are you familiar with the “Let Them” theory? This is something that took me a very long time to learn. I used to tolerate a lot because I didn’t want to lose people. But I learned the hard way if they were really my people they would never treat me like that. Don’t make the mistake of being so understanding and forgiving that you overlook the fact that you’re being repeatedly disrespected. Let them be upset. Let them judge you. Let them misunderstand you. Let them ignore you. Let them be “right.” Let them doubt you. Let them not like you. Let them not speak to you. Let them make you out to be the villain. Whatever it is that people want to say about you, let them! Kindly step aside and LET THEM. The hard truth is they know how much they are hurting you. And they simply don’t care. They did what they did knowing it could cause them to lose you. And they did it anyway. People that love you care about how they make you feel. The end. Let them go. There will be people that would rather lose you than be honest about what they’ve done to you. Let them go. The lack of respect was the closure. The lack of apology was the closure. The lack of care was the closure. The lack of accountability was the closure. The lack of honesty was the closure. Let them go. You can still be kind. You can even still have love for them. But do it from the distance that they created with their words and actions. Access to you is a privilege; they have proven they can’t be trusted with. Let them go. You don’t need to tell your side of the story. God already knows. Let God fight the battle for you. Let them go.
I did my first run in my new @adidas @adidasrunning Adizero running shorts! Before we get to that.. tonight's training! 5 miles with 2 at race pace. The aim was 7:50 for my race pace but I ended up getting them done at 7:30 avg 😬 7:50 is my goal pace for Peachtree, for now. Yes it is aggressive for me, but as long as nothing crazy happens at the Cleveland Marathon, I'm going to push hard and see what I can do! (weather willing🤞the heat and sun can get rough) Now onto the new shorts! I am NOT sponsored or affiliated, just want to give my thoughts! I got them in a size small, and all pics were post run. They look SO GOOD but I did read in the reviews some folks said the legs ride up, and I have to agree. Once I get going the legs do ride up. It didn't bother me because once they bunched they stayed put (but they definitely don't look as cute that way!) I think an easy solution for me would be to get a size XS so the legs are a little tighter, they're a tad loose at the bottom for me. So if you want these to have more compression and less chance of riding up, I'd recommend sizing down. Overall I really like these. It felt like they spread and wicked away sweat amazingly quickly and I love that they sit nice and high at my natural waist! I might end up grabbing a pair in XS soon to see if they become my new fav racing bottoms which would be huge since y'all know I almost always race in pants! Until tomorrow 🫡 #iam1stphorm #runnersofinstagram #running #adidas #adidasrunning #duespaid #legionofboom #runningismytherapy
Phase One Day 13 of 30!! Today’s workouts were cardio and yoga!! Due to some obligations with my family, I wasn’t to get the best out of them. But my time with them just reminded why I work so hard at what I do! Time with them may have been the final piece of the puzzle to mentally heal from the pain and trauma I went through. Maybe my time with them will help me find the joy in the things I love again. Time with family is definitely important for your mental health. Like this post if you agree that family is important! Follow me @reubenquefit for more! #personaltrainer #phaseone #livehard #shredszn #beunstoppable #goformore #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #beastmode #wedothework #duespaid #s2faction #fitnessinfluencer #mambamentality #confidence #swagger #whynotme
I mean, really no excuse | leading by example ⚡️🐺❤️🔥 @warhousegymsat #musclemommy #duespaid #iam1stphorm #dothework
Exploring the outdoors and camping with @vacationraces !! Beautiful race course for the Yosemite Half Marathon!! #usa #yosemite #yosemitenationalpark #iam1stphorm #1stphorm #1p #duespaid #personalexcellenceistheultimaterebellion #aer2024 #aerteamgreen #alteregorunningambassador #alteregorunning #underarmour #corosglobal #altra #altrarunning #altratorin #running #runnershigh #halfmarathon #vacationraces #yosemitenps #thegreatoutdoors #freshair #basslake
Relationships don’t last because of the good times; they last because the hard times were handled with love and care. -Anmol Andre After a decade together, we’re blessed to have so many good memories and things that have happened to us. Life is always going to throw challenges at you though. And the past couple weeks have been HARD for us both. Like top 3 for hardest situations we’ve ever gone through together. It’s been really stressful with Mojo’s stuff (& paying for it 🥴), us both working, and trying to take care of our other pets and ourselves still. … While Cody is doing 75 Hard! But through it all, he continues to show up for everyone and especially for us. He’s the best teammate I could ever ask for 🥹, and through it all never stops making sure he prioritizes US. It’s easy to celebrate the good, but I’m so beyond grateful to be able to celebrate working through the hard with someone like him. We’re not out of the woods yet with Mojo (like not even close ☹️), but I’m so proud of us even making it to where we are now with everything. Because I felt legit hopeless last week, and this man literally picked ME up multiple times to keep me going. Don’t just find someone you can have fun with, find someone you can rely on and fight life with 🧡 #marriedlife #husbandgoals #besthusbandever #iam1stphorm #dogdadlife #goodmenstillexist
Taco salad night 🤭 I like to think I am good at cooking but taco salad is about the only thing that turns out normal! #duespaid #iam1stphorm #wedothework
A classic Cheyenne picture 🥰 she was such a cool cat 🥹 Man I miss this girl every day….. it’s so awesome to be making one of her visions come true with @campcheyenneinc ♥️ Being a mother to these girls has been the greatest blessing of my life ♥️ and I pray miracles over each one of their lives every day 🙏🏻 #mothersanddaughters #nonprofit #vision #honor #mothersday #bethechange #love #fyp #bethelight #makeadifference #leadbyexample #iam1stphorm #griefjourney #honorthememory #community #notpromisedtomorrow #liveeverymoment #aretesyndicate #personalexcellence
It’s.not.a.bullet.proof.vest. If one more person asks this….. #IAM1STPHORM 🧢: @theofficialpatriotgear 🦺: @1stphorm (Sold out currently) Ps: I know the patch is upside down. I have my daughter to thank for that. 😂
Starting to really find a groove. Nothing better than when everything starts coming together!! Who else got out there today and got after it? #gymtime #iam1stphorm #fitnessmotivation #nobodycaresworkharder #fitnesslifestyle
In honor of moms day this weekend 🤍 . Happy Mothers day to the best mom, mom in law, and bonus mom a gal could ask for. Pretty lucky to have these moms in my life. . Thankful for all the moms and all they do today and everyday 🤍 . Love you lots 🤍🤍 . . . . #mothersday #momsday #mothers #mom #motherinlaw #bonusmom #weddingday #destinationwedding #iam1stphorm
Went out to watch @rocasoffroadadventures race in Camp Verde. Girls enjoyed watching, I’m hoping they pick bikes but with a black and pink car I’m ok with that too. . . . #family #daddysgirls #dirtprincess #iam1stphorm #1stphorm #legionofboom #azfun #campverde #azopenmx
National Archery Day Decided to build some arrows for the first time with the help of my good friend @chrisj99er. Will have to get the necessary equipment myself sometime. @victory_archery RIP TKO 250 spine. 75gr half out, 125 tip Total weight 496 - FOC : 17% @bohningarchery vanes , @seek1productions arrow wraps Shooting bullets right off the bat Dialed in at 30 without having to do any adjustments I could get use to this. Taking the time to learn a new skill that can appear mundane but is surprisingly relaxing. Know your equipment, how it functions, there can be micro adjustments that make a huge difference. It’s your responsibility as a hunter. Keep Moving Forward #archery #arrowbuilding #victoryarcheryarrows #victoryarchery #1stphormoutdoorprostaffsearch #1stphormoutdoors #wedothework #experiencemore #iam1stphorm
Had a great time with @reps_for_responders #fitforduty. The event had purpose and the people were awesome, standing together, supporting one another. You are not alone! You can beat the war within! 👊🏼 Thank you @thesailhousetarrytown @nodonutshere @theptboss @reps_for_responders #iam1stphorm #wedothework #leadership
Bricks on bricks. We’re building. Made a few adjustments in movement and positioning during certain exercises and it’s paying off greatly! Need custom training? Send me a message and we can build together! 🤙🏼 Fueled by @1stphorm #killfather #iam1stphorm #1stphorm #1stphormlevel1 #1stphormathletesearch #wedothework #duespaid #legionofboom #olympicweightlifting #weightlifting #tacticalfitness #tacticalathlete #combatfitness #combatathlete #militaryfitness #militarymuscle #militaryfitness #lawenforcement #getafterit #running #hybridathlete #functionaltraining #gymrat #militarymuscle #strengthandconditioning #75hard
Man God is GOOD @j_rogers30 & I have been putting in some WORK & it showed out today Both Champs in our individual classes and both OVERALL Champs in Men’s Classic & Physique So so blessed to have all the love and support I have received from my girls 💜 my brothers & their families for showing up to support. All the texts & DMS thank you guys so much for the support We got more work to do for nationals in 6 days but headed into it with some serious steam 😤😤 My Dad always said to me in sports growing up “there’s always a better guy” Which is 💯 fact But not today 🥇 #champion #mensphysique #overallchamp #bodybuilding #fitness #goals #fam #family #girldad #npc #ifbb #blessed #workhardplayhard #grind #lfg #iam1stphorm
I was finally cleared to train again this month and I’ve been taking full advantage of my good days because I have a LOT of building to do! 🦿 That being said, I’ve been sore as hell after training because I haven’t been as active. My muscles are in actual SHOCK because I went from being my strongest and most active to injured and sedentary. I need all the help I can get to help with my recovery! So other than the obvious reason … why am I so sore after I train? Your body does two things while you’re picking up heavy things and putting them back down: first, you deplete stored muscle glycogen, aka ⛽️ fuel ⛽️, which is why you feel so drained afterwards! & second, you break down your muscle tissue, which is why you end up so sore for days after you workout! In order to gain muscle, recover faster, and increase performance, there’s two things I can do! 1️⃣ - Replenish glycogen stores using a high glycemic carbohydrate. Ignition is perfect for this job! 2️⃣ - Repair broken down muscle tissue using a rapid assimilation hydrolyzed whey protein isolate. Phormula-1 is the 🐐 for this job! ✨Prioritizing post workout nutrition will help for better recovery, build + preserve more muscle, and get the most benefit from training sessions. I’m hooked on Cafe Latte and Cafe Mocha. Forever and I can’t be swayed ☕️ - #iam1stphorm #1pteammcd
Day24 Phase3 #allthelove ❤ #choosetobelove #spreadlove #mirclemorning #100daychallenge #1stPhorm #Iam1stPhorm #LegionofBoom #75hardchallengeWarrior #fibromyalgia #duespaid #wedothework #neversettle #motivation #goals #fibrowarrior ☀️the sun will always rise☀️
This group got after with a tough leg day! - But if you want to maximize your results with building muscle tissue. The post workout setting is the most important thing you can incorporate into your routine. - When we do weight resistance training you have to understand the 2 things your body is actually doing… - 1. It’s depleting it’s glycogen stores ( Main source of energy and what your body prioritizes) - 2. Causes little microscopic tears within the muscle. ( Yes, your body is breaking muscle tissue down not building it up) - Right after your workout your body focuses on replenishing it’s glycogen stores before it wants to rebuild muscle tissue. - This is where Ignition and Phormula-1 plays a key role in maximizing your results and recovery timing! - IGNITION is a high glycemic carbohydrates (which simply means a fast digesting carb) that will replenish your muscle glycogen (it’s energy) you depleted. - PHORMULA-1 is a Hydrolyzed Whey Protein Isolate (fast digesting protein) that will go directly into your muscle fibers and start the repairing process. - The common theme here is SPEED! How fast both products breakdown and aids the body into recovering faster! - In summary, through weight resistance training, overall proper nutrition and post workout nutrition you give your body what it needs to recover efficiently, build muscle tissue and burn more fat! - BENEFITS -Less sore -Build more muscle -Burn more fat -🔥MOST IMPORTANTLY…YOU’RE GOING TO BE CONSISTENT WITH THIS BECAUSE IT TASTES ABSOLUTELY AMAZING‼️ - If you have any questions let me know! - MAKE YOUR WORKOUTS COUNT 👊🏾 - #1stphorm #iam1stphorm #duespaid #wedothework #summertime
Progress is progress
Squats+Pull-ups+ Run Hip feeling a lot better can’t wait to be able to ramp it back up #iam1stphorm #duespaid #legday #running
Nothing like spending a Saturday with your nephews and enjoying the weather! • Today was a perfect day to enjoy the weather and spend some time with the nephews! • We went to the park today and my oldest nephew Nash was able to get this fish from the creek today! • He was so happy that he was able to get a fish today and released it back into the creek. • I enjoy these moments with my nephews because I know they are getting older and I have to enjoy the time I have with them when they are young. • I hope everyone is having a great weekend so far! • Enjoy the weekend! • #iam1stphorm #nephews #family #photo #weekend #legionofboom #lifestyle #happy #fun #familytime #smile #blessed
WE KEEP OUR PROMISES TO OURSELVES AROUND HERE! In Honor of @4mebody Launching Yesterday— I figured it was fitting to document my run today! Being able to hit 3 different PRs in today’s run was an unexpected surprise. Truly got so emotional, I sobbed right after! By the 2mi mark I was mentally exhausted, and it was a domino effect of excuses/ pain. WHAT YOU SAY TO YOURSELF DURING THOSE MOMENTS MATTER. If I would’ve listened to that voice telling me to stop, I wouldn’t have hit all those amazing milestones. Never give up. No matter how challenging it may be and no matter what that voice is telling you. I promise you won’t regret it. LIVE IN YOUR POWER. #gymshark #gymlife #gymmotivation #gyminfluence #workoutmotivation #workoutroutine #fitnessmotivation #fitnessjourney #fitness #fitnesstips #gymtips #Iam1stPhorm #gymreels #gymfluence #gymaddict #fittips #fitinfluencer #fitgirls #girlswholift #fitspo #gymgirls #gymtips #workouttips #gymrat #physique #fitnesslife #workoutvideos #gymshark66 #legday #legworkout #glutes
Never told the story of how I ended up starting the Gypsy 500… 9 p.m. the night before the race and we never talked about who was going to kick it off. None of us could make up our minds so we played rock, paper, scissors. This is what happens when you pick rock. #iam1stphorm #gypsy500 #1P #motocross #motocrosstraining #dirtbike 📸 @breelyn_craig
My racerback sunburn looks realllll good in this dress. #iam1stphorm #caseycrew
A lot can happen in 365 days. This year opened my eyes to that more so than any other year. Pregnancy feels like it was 10 years ago, and yesterday all at the same time. One of the themes that keeps coming back to me daily as I train, and as I work with clients, or even other pregnant moms is this: having a foundation in fitness was life-changing. I truly believe it made everything 100x easier, not only with pregnancy, but with recovery, too. Not only that, but having a sense of what my body requires food/energy-wise was very helpful for me. The concept of weight gain is always sensitive, and none of us enjoy watching the scale go up weekly. But one thing that really helped my mentality as I watched the scale tick upwards every doctor’s visit was that I could use the extra calories that I was eating to build more muscle. In a sense, I treated my pregnancy as a “bulk”.lol I really do credit that mindset with allowing me to not panic when it came to excess weight, and also to make training and eating less daunting. If I ate enough protein and used my carbs fats as fuel, I was going to come back even more toned after I’d lost the body fat! Well, it’s 365 days later, and I am really happy with the outcome! I’m proud of my body for accomplishing all that it did in the last year…I really can’t thank it enough. But I’m telling you: if you do not prioritize your health right now, while you are able, you are doing yourself a disservice. There is never a situation that being in a good physical shape will *not* play to your advantage. Start now. It’s the biggest gift to be able to move while we are able, and the potential we have to create the best version of ourselves is waiting to be discovered every day. I’m going to keep working on that!! Let’s see what can happen in another 365 days⚒️ *first photo was taken 3 hours before my contractions began!🥹💙 #iam1stphorm #1yearpostpartum #boymom #pregnancy #fitness #transformationtuesday
How many of you have spent weeks…months…working your butt off inside/outside the gym, only to end up with the exact same physique overtime? 😞🙋🏼♀️ I know I did. For years. So what was the missing puzzle piece? Nutrition!! Specifically : counting macros. I had no idea how much it would help me progress in my strength and overall physique. Or maybe the truth is that I DID have an idea, but I was too scared to start because I knew it would take effort to figure it out. The fear laziness were paralyzing. So trust me, I get WHY people avoid it. But I was sick of putting in the work in my training and always feeling rundown. Following a great training program can only help you so much when you’re depriving your body of nutrients. So 2 years ago, I gave macro tracking a shot, and haven’t looked back since. It has helped my hormones. It has helped me hold onto muscle and strength. I have learned so much about food and how it fuels me. So if you’re like I was: super discouraged because you’re activity is on point, but results are stagnant, I’m telling you it is WORTH IT to become more disciplined with your nutrition. Tracking your food is a simple solution, but it’s the hardest part of the journey, and that’s why so many people don’t even attempt it. But if you put in the work, I promise you it will open up a realm of possibilities that you didn’t know existed🙌🏼 #iam1stphorm #macros #coach #foodisfuel #progressnotperfection
Officially made it to 29 YEARS OLD 🥳 • Several months ago, I didn’t see this happening after everything piled up & hit me like a ton of bricks. • It’s been a challenging year, full of trials that broke me to my core and a powerful growth that has kept me going. • Lessons learned over the past year: * LET THEM GO ✌🏼 * Don’t get too comfortable being comfortable, things have to change in order to grow * ALWAYS trust your instincts * Set & Maintain Boundaries * Be unapologetically YOU • I am thankful for those who have stuck with me through my lowest, listen without judgement, & have been there to reap in my highest! • Whereas I am not perfect & I never will be; I’ll be looking forward to growing more over the next year as 30 comes in fast ❤️ • #thegoodtimesgobytoofast #29yearsyoung #cheerstoanotheryear #almost30 #iam1stphorm #mentalhealth #liveyourbestlife #embraceyourself
◼️May 11◼️ Day 132 of 366 #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlosscommunity #healthylifestyle #health #healthy #healthychoices #healthiswealth #walking #nature #meditation #motivation #inspire #positivity #be_the_positive_1 #wedothework #duespaid #1stphorm #iam1stphorm #75hard #instadaily #orlando #love #viral #instagood #florida
Couldn’t be more happy to witness two of my favorite people getting married today! Congratulations @darcyelaine and @willgrumke wishing you both love, happiness ,and blessings on your future together! #marriedlife #congratulations #love #iam1stphorm
How did I do? • #pilotkaity #aviation #flying #corporatepilot #learntofly #bose #teamforeflight #girlpilot #ladyaviators #iam1stphorm #legionofboom #duespaid #wedothework #1stphorm #aviatornation #1stphormathletesearch #leadbyexample #transphormationchallenge #mytransphormationstartstoday
Ain’t afraid to throw a dead buck on my Instagram • Big Neptune goes down! (I will get into the details on this hunt in the next post, I just had to get it out here for y’all!) #kryptek #iam1stphorm #marsupial #hunting #whitetail #deer #texashunting #morrelltargets #spypoint
A little Saturday lift #smilemore #fitness #fitnessmotivation #fit #workout #bodybuilding #training #muscle #fitnessjourney #motivation #health #exercise #healthy #cardio #healthylifestyle #abs #fitnesslifestyle #fitnesslife #strong #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #upperbodyworkout #shouldersday #chestday
#1stphorm #1stphormapp #iam1stphorm #goals #weightloss #fitness #wedothework #duespaid #fitover50 #mytransformation #teamdarryl
“You don’t drown by falling in the water. You drown by staying there.” Anyone else feel like you’re in a rut? Could be due to a general feeling of failure, could be tension with a loved one, could be feeling that progress is just happening too slowly (in your career/relationship/social life, etc). Whatever the case, it leads to unhappiness and you feel stuck… ironically it just turns into a cycle of doing nothing to fix it and feeling worse about the situation. Unfortunately there’s never going to be a time where you are completely free from hardship. That is life. We can’t control that. What we can control is how we respond. Set small goals. Write down your negative thoughts and laugh at their silliness. Workout in a new environment. Try a new activity. Seek accountability. When presented with a challenge, do you feel sorry for yourself and quit? Or do you embrace the challenge and GROW through it? “Challenges are what makes life interesting. Overcoming them is what makes life meaningful.”👊🏼 ❕Speaking of challenges- I have an 8 week challenge coming up veryyy soon🤫Now would be a great time to get yourself out of your rut by creating productive lifestyle habits! Message me or get started in our community via the link in my bio (under “Join the Squad”)! #mentalhealth #rut #overcomer #progressnotperfection #iam1stphorm #1stphormadvisor
Jon tracked with Strava on his phone and I tracked with my Garmin watch. I was right behind him the whole time. We aren't usually that far off on distance. 😒 I'll say the correct distance is somewhere in the middle. 😂 It was a great afternoon for a little run/walk through the trails. #notevenclose #comeongarmin #greatweathertoday #tylerstatepark #trailrunning #iam1stphorm #workhardplayhard
Super low weight ….. back to the basics ….. and hearing over and over in my head @jeffarends STAY IN YOUR QUADS !!!!! 😂😂😂 #BeABadassEveryday #Badass911Momma #SkinnyIsOutStrongAndFitIsIn #GoalsBitches #CompeteAllDayEveryDay #BeBetterThanYesterday #KeepLearning #IFreakinDidIt #DoTheDamnThing #NaturalLifting #DrugFree #IAm1stPhorm #WeDoTheWork #1stPhorm Ecclesiastes 7:8
This one blew some minds the other day when I posted it on my story, so leaving it here for any one who might not be aware of this home Hack Squat hack! 🤯 1️⃣ Get a foam roller. 2️⃣ Set it against a wall. 3️⃣ Use it to support you as you perform deeper range of motion squats. That’s it. That’s the hack. *not gonna lie- also feels kinda good on a sore back🤣 #iam1stphorm #sahm #hacksquat #homeworkout #homegym #1stphormadvisor
Your toddler decide to skip their nap when you planned to get your workout in? Don’t skip the workout- have them join! What I’ve learned about workouts in this first year with Ivo: they will never be perfect, and a lot of days will be frustrating. Doesn’t matter how outstanding your garage gym setup is. Doesn’t matter how much/ how little time you have. Doesn’t matter if he takes a nap during the workout or not. At the end of the day there’s a great chance you will be rushed / cut short / just distracted in general. Most days do not go as planned, and it is ok. What matters is that you SHOW UP and make the most of whatever time you do have! Because if I remember correctly, it also wasn’t convenient BEFORE Ivo. And it probably won’t be later on, either. There is always something to be sacrificed to make time. It isn’t about perfection, or even getting every single set in. It’s about showing up and keeping daily promises- and then repeating that again tomorrow. The more habitual it becomes, the more fulfilling it will be! But you have to keep that promise, no matter how defeated you feel in the moment. By the way, as distracting as it is, it is pretty fun cute watching Ivo do his own thing😍 Low-key love when he works out with me. #sahm #truth #sorinexgaragegym #garagegym #iam1stphorm #progressnotperfection #toddlermomlife #workoutoftheday
Show up for them. . As a father, I struggle to figure out what being the best dad is. I often don't believe I'm doing enough. I fail and regret things I've said and done plenty of times. I am the furthest from perfect. I am not proud of everything that I still am as a man yet. I still wonder if I'm doing enough and much more. . I don't say all of that for sympathy at all. I say it because it's how many parents feel regularly, and I want them to know that I understand, but one thing we can guarantee that we always do is to show up. . You could be: -broken -broke -tired -hungry -depressed -happy -energized -stressed -rich -excited -defeated -any other emotions . Show up as any of these things, but always show your children your best regardless. You won't be perfect, and you may do things that you wish you didn't but see them as lessons to learn from and grow as a parent. I self reflect on it every day but still fail plenty, so just know that you're not alone. . I know I led by saying I screw up and I shot this advice down early, but I felt like it might still be worth it to a parent out there in need of hearing it. . You matter alot more than you know, and as long as you're showing up and trying your best with the best intentions, then you are going to be okay. Capturing these pictures of my son helped me realize that. . . #fatherhood #dadlife #beagoodhuman #parenting #growthroughwhatyougothrough #growth #fatherfigure #fitdad #beagoodperson #dobetter #mykids #begreat #iam1stphorm #1pparents #dadsofinstagram #dadbod #dads #bethere #showup #keepfighting #mentalhealth
Just keep on growing one day at a time💪 #1stphorm #iam1stphorm #legionofboom #duespaid #bodybuilding #fitness
Goal paced run from a couple days ago. Training has been rough. I am finding I need extra rest days between training runs. This goal paced run was one of my best feeling training runs this year. It was difficult but I finished it strong. I have been listening a little harder to what my body has been telling me lately. I think my easy pace hasn't been easy enough. My body has been pushing back with the intensity I have been pushing it to. For the last three years, I have been following training plans from the Garmin Coach. They are great plans and helped me hit my half PR. The downside is they are pretty general and I am having to adapt it to fit what is currently working for me. Today is supposed to be a progression run. My left lower leg is telling me otherwise. It's sore and tender just above my ankle. This is something I deal with regularly. I usually just push through it foolishly. Most likely skipping my run today and moving to my long run tomorrow. I would rather take extra rest and stay injury free than let my ego take over and risk being on the shelf. Rest days are far more important than training days. Rest is where our bodies recover, REAL growth, and REAL progress happens. #runinrabbit #borntorunfree #RADrabbit #iam1stphorm #bethe1 #wedothework #legionofboom #duespaid #AER2024 #aerteamlightblue #leagueofgarmin #garminrunning #fenix6pro #nuunambassador2024 #run #running #runner #runnersofig #instarunners #runningcommunity #runchat #5k #10k #halfmarathon #halffanatics #marathon
It’s National Dog Mom’s Day 🐶🥰 So enjoy this photo dump of Rocky & I 🩵 I love being his momma 🥰 • • • #gsd #germanshepherd #nationaldogmomday #iam1stphorm
Prarie Series Marathon Day 2, St Joseph, MO, done. Today was a tough one. Started with the ruck, but then halfway through the first loop it started triggering the nerve in my leg, so I had to drop it. The I had trouble activating my leg for the next 4 miles or so, and had thoughts about just finishing the half and calling it a day, BUT, around mile 11, I drank an energy drink, took some acetaminophen, and the pain went away, so I stayed at a walking pace, and knocked out the remaining 15.5 miles. Just like my shirt says, "keep moving forward." Mission still in tact, however, going to rethink the plan with the ruck. I will always carry the American Flag though. Today was finish number 631 with Old Glory 💪🇺🇲
☀️ Client Spotlight ☀️ Had to give a Saturday Shoutout to my girl @lindz.journey 👏🏼🔥 In just the first 6 weeks of working together, Lindsey is making incredible progress and down 15lbs, but she is down over 90lbs total in her weight loss journey!!! 🥳 Lindsey came to me at the beginning of our Spring Challenge, wanting some motivation and guidance in her weightloss journey. When she originally came to me, she had already lost a significant amount of weight. (Hell freaking yes! 🤩) Through the last six weeks we have really fine tuned her plan to get her the best results. She already had great habits started, so it was just a matter of making little changes to optimize her results. She is consistent with following her plan and makes no excuses. Lindsey honestly is a dream client and her results speak for themselves! Her plan: ✅ 30 minute minimum daily walk ✅ tracks macros in the @1stphorm app with me ✅ hits calories and protein goals daily ✅ resistance trains 3x weekly minimum ✅ takes care of her foundational health Scroll to the third photo to see what Lindsey has to say about her plan and how she has lost the weight and is continuing to reach her goals!! ⬅️ #iam1stphorm #duespaid #momlife #fitmama #weightlossjourney #weightloss #75hard #wedothework #weightlosstransformation
Finishing✔️ Setting goals for myself never use to be a normal rhythm for me. I actually use to tell Daniel that they don’t motivate me at all. And then that was followed up by — “so then what does motivate you?” 🙈 This question mulls around in my head nearly everyday as now my perspective of goals and going after something bigger than I ever saw myself capable of has changed. And it all started with a little consistency. Everyday for me starts the same. 1️⃣ I get up, 2️⃣get my pre work out in, 3️⃣sit down with my journal and write out three things I’m thankful for. ▪️Maybe it was something that happened the day before. ▪️Maybe it was something heavy on my heart. ▪️Maybe it was just something I want to express honest, genuine, gratefulness for. Then I brain dump. ▪️Maybe something is heavy on my heart. ▪️Maybe I have a lot going on that week. ▪️Maybe I just want you to remember more details about an event. Then I read a Bible verse or chapter and let the Lord speak to me through that. 💜 Encouragement for my heart. 💜 Then I go into my critical tasks for the day. Things that NEED done. Things I want to focus on. 🔺 Big ticket items. 🔺 But there’s something sweet about finishing a journal full of this. ♥️ This is months of daily, consistent words. Some longer than others. But all to hopefully, one day, encourage myself and maybe even my kids that times can get hard. But God is always bigger. 🤗 Always. 🤗 And even in the darkest valley, there’s another peak 🏔️ out in front of me as long as I remember that the valley isn’t meant to camp in. #iam1stphorm #1stphorm #goals #consistency #fitness
What is your intent when you train? Working out and exercising consistently is difficult. A critical aspect is our intentions when we train. Showing up and going through the motions won’t be enough. It will get old real quick. Are you training with the intent to just get it done so you can check the box? I know I’ve been guilty of this. At times I have gone through the motions in my workouts and it showed. It showed in my lack of results and my reluctance to train. Whenever this happens I lose my enjoyment for the gym. In these moments it’s time to have an honest conversation with myself. In these times I remind myself what the purpose of all of this is. It’s to become a better version of myself both physically and mentally. It’s understanding that doing the hard things and working through the discomfort is a separating factor. It’s knowing that although it’s difficult in the moment, the sense of accomplishment after a difficult workout is well worth it. With this conversation my intentions are recalibrated. I walk into the gym with a purpose. Knowing that the work done within these walls will translate outside of them. Increasing my threshold of discomfort is preparing me to take on more than I could imagine in life, leading me down the road of building a life I am proud of. Showing up is half of the equation. Knowing why you’re there is the other. Nick 👊 📸: @chris.nash.jr #iam1stphorm #duespaid #wedothework #phamily #1stphorm #1p #exercise #fitness
When your wife photobombs you taking pics of your new supplements, it just means she loves you. Link for the creatine: https://1stphorm.com/products/micronized-creatine-monohydrate?a_aid=deodice&a_aid=deodice&a_bid=d1771306 #weekend #iam1stphorm #fitness #supplements
Unwrapped the Jayco Eagle from winter finally... moving In few weeks to Campground for A 2 month stay... so much to do so little time... MOTIVATE YOURSELF TO SUCCEED #delia3408 #powerlifter #powerlifting #benchpress #squats #deadlift #usapl #oldmanstrength #daddyanddaughter #duespaid #neversettle #bethe1 #iam1stphorm #iamtuff #oldmanpower #1stphormathletesearch #legionofboom #ordinaryman #wedothework #1stphorm #oldmanstrong #fxckcancer @delia3408 @1stphorm @iam1stphorm #oldmanpower #skullyebroadto500 swimhack #oldtimerpowerlifting #oldtimerspowerlifting @skull_smash_ammonia ...@1stphormoutdoors ... @_legionofboom @xpsfederation ..motivate yourself to succeed in everything....@andersonpowerlifting @dungeon_paradise @aaronsummers @1stphorm @legionofboom @andyfrisella @bench.freak @odell_keith @gorillapackpowerlifting
Ladies, don't be afraid of the weights 💪🏻 We want lean muscle tissue Not just for longevity, but for our body composition as well I know females who are afraid to lift heavy because they don't want to get big and bulky However, that would take so much to achieve and more than likely outside of your genetic makeup Lift heavy and train with intent The body composition you desire, requires it ✨ — #iam1stphorm #1stphorm #earnit #liftheavy
Change will not come if we wait for some other person or some other time. We are the ones we’ve been waiting for. We are the change that we seek. We had an amazing time at Fit for Duty event in NY today! It was amazing seeing people get together to come together to bring awareness to mental heath struggles and first responders. The message, the workout, the people, this team was incredible today People can make a big change for mental health awareness by: 1. Educating themselves and others about mental health issues to reduce stigma. 2. Advocating for policies that support mental health services and access to treatment. 3. Supporting organizations and initiatives focused on mental health awareness and support. 4. Being open and compassionate listeners, encouraging honest conversations about mental health. 5. Promoting self-care and mental wellness practices within their communities and workplaces. #bethechange #1p #iam1stphorm #fitforduty
Awesome job by everyone that put together another #fitforduty event and all those that came out to participate Enough can’t be said about @nodonutshere @theptboss & @reps_for_responders team for the dedication for putting these events together along with support from guys like @therealjumpmanjay @1stphorm & @thesailhousetarrytown Thanks for the workout and great conversations with amazing people. Can’t wait until the next one! #iam1stphorm #repsforresponders #rfr #lawenforcement #1stresponders #mentalhealthmatters #policeofficer #tarrytownny
POV: Making DadBods great again! March to May. Pre-logging my food and staying on point has helped tremendously; I have not sacrificed any date nights with Tina or dinners with people in town. Most workouts have been less than an hour long; some days are just a quick 15-minute get-in-and-out before meetings start at work. Conversations with my advisor in the 1stphorm app have been motivating, to say the least. Lol. See last slide. Thank you, @tommy.hoge, for your friendship and accountability. I have been asked as of recent what has changed in my mentality? The truth is my mindset has stayed the same. I have always wanted to be a great husband, leader, and father, but the difference has been in the small daily actions. Truth is Aurora and Tina are depending on me to be the best version of myself I can be! They deserve the best! Sure I still struggle with cravings and hit points in my day when I am wanting to break all the time to have the junk food everyone else is enjoying. But those moments are nothing more than a simple decision in conversation with yourself. Is what I am about to do/what I am about to eat going to get me closer to the ultimate version of myself or push me further away? Asking myself those small questions daily and making the small decisions daily have helped me get to this point. I am over the point of trying to make other people happy; this is for me and the best version of myself. If it doesn’t move me closer to the individual I wish to become, then I am actively working to remove it from my life, regardless of what others think. I don’t care what my boss thinks, I don’t care what my mom and dad think, I don’t care what my wife thinks, I don’t care what society thinks. Simple as that! Is it moving me towards the vision I have, or further away? Nothing changes if nothing changes. If you need help/want guidance, the link in my bio has the resources I use. Questions? Just ask. #1p #iam1stphorm #fitdad #dadbod #girldad #strongdad #newdad #athomeworkout #fitness #losebellyfat #fatloss
SWIPE THRU FOR THE FULL RECAP!! ➡️ @chiefs @gehafield @1stphorm #iam1stphorm #duespaid #HealthyHabits #consistency #teampfrimmer #bethe1 #fatloss #5k #running #mytransphormationstartstoday #leadbyexample #wedothework #legionofboom #1stphorm
Hey @1stphorm ‼️ You are looking at your future athlete right here 😉 Swipe left to see his gainz 🔥 He’s upped his tummy time from 2 minutes now to a solid 15 minutes, regularly grabbing Momma’s hair & Dad’s shirt, gets his protein in, goes on daily outside walks, and started his journey to rolling! Thank you @mschrader17 & @sthummel_ for the onesie for lil dude, we absolutely love it! 🫶🏽 How much you think Asher is lifting? (Comment below⬇️) #wedothework #iam1stphorm #phamily #lightweightbaby
💥 Go where you have less comfort and security and more passion and possibility💥 📸: @shelbyefoley #registereddietitian #personaltrainer #iam1stphorm #1stphorm #duespaid #wedothework #jennylynnlivin
4.6 miles; 39.49 May miles. Strength training morning at the gym followed by a run. It’s heating up! I love it, you’ll find me at the pool today. Happy Saturday! #saturdayrun #teacherswhorun #runningisfun #runningismytherapy #motivationisnotenough #consistencyiskey #commitmentiskey #accountabilitymirror #iam1stphorm #duespaid #healthymindset #healthylifestyle #healthychoices #healthyhabits #strongisthenewskinny
There is no better shoutout for Mom Week in the BBfit group than to highlight Shallon Pait as our Success Spotlight! She is the fittest and hardest working mom on the block I am sure! Let’s cheer Shallon on and get inspired! If you are ready to see what you can do with a custom plan, individual engagement and accountability, I am help to help! #iam1stphorm #hwpo #clientwin #beforeandafter #mommingainteasy #fitnessmotivation #fitmom #postpartum
It’s 👏 been 👏 a 👏 minute 👏 And that’s okay! Life’s turns and detours are inevitable! Glad I was able to make the time today to work on myself ⭐️ Warmup stretching ⭐️ Walking Lunges ⭐️ BB Squats ⭐️ BB Bent Over Rows ⭐️ Plank + Vups ⭐️ Yoga . . . #consistencyiskey #functionalfitness #progressoverperfection #biggerthanmyexcuses #normalizenormalbodies #normalizethenorm #wedothework #TeamCPT #duespaid #iam1stphorm
. Lazy is such an ugly word. I prefer to call it selective participation. . ** I appreciate your votes and support for the ‘Muscle & Fitness - Hers’ cover feature contest! Voting link is in my bio—You can vote every 24 hours! Feel free to share the voting link ❤️💪🏼☑️ . . #iam1stphorm #1stphorm #duespaid #personaltrainer #nutritionist #fitnessjourney #teacherstyle #teacherfashion #fashionblogger #teacherootd #highschoolteacher #realtor #wisconsin #springstyle #springootd #midweststyle #muscleandfitnesshers #muscleandfitness
Ditch the Inner Critic We all have that voice in our head. The one that whispers (or shouts) doubts and negativity, especially when we're trying to reach a goal like weight loss. But what if I told you that this inner critic is holding you back? Positive self-talk is a powerful tool that can be your secret weapon in your weight loss journey. It's about replacing those negative thoughts with empowering affirmations that boost your motivation, confidence, and resilience. Here's why positive self-talk is essential for fat loss: Combats Self-Sabotage: Negative self-talk can lead to emotional eating and unhealthy coping mechanisms. By challenging those thoughts, you take control and make choices that align with your goals. Boosts Motivation: When you tell yourself "I can do this" or "I'm getting stronger every day," you're fueling your motivation to keep going, even on tough days. Improves Self-Belief: Positive affirmations can chip away at self-doubt and replace it with a belief in your ability to succeed. This confidence is key to sticking with your plan. Increases Focus: When your mind is cluttered with negativity, it's hard to stay focused on your goals. Positive self-talk helps you stay present and make healthy choices throughout the day. Ready to get started? Here are some tips to cultivate positive self-talk: Identify Your Inner Critic: Pay attention to the negative thoughts that pop up. Once you recognize them, you can start to challenge them. Reframe Your Thoughts: Turn those negative thoughts into positive affirmations. For example, instead of "I'll never lose weight," try "I'm making healthy choices that will lead to a healthier me." Celebrate Your Wins: Take time to acknowledge your accomplishments, no matter how small. This reinforces the positive progress you're making. Be Kind to Yourself: We all make mistakes. Don't beat yourself up if you slip up. Just get back on track and focus on the positive. Remember, there will be ups and downs. By replacing ... Read more at: https://thompsonnutritioncoaching.com/thought-of-the-day/f/ditch-the-inner-critic #IAm1stPhorm #NutritionCoaching #Mindset #PositiveMindset #FatLoss #LoseFat