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
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
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
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
When your friend shows up in your search page because she’s an absolute badass down in Chile! @nayibe_patino is a BEAST! And an even better human! Happy to see her in between the tiny houses, mansions, podcast highlights, and motivational reels 😂😂 Yeah folks, I’m not scared to show my search page…what does yours look like!? 😂😂😂☠️☠️☠️☠️ #duespaid #wedothework #spartan #ocr #athlete #work #friends #strong #fit #fitness #1stphorm
Progress is progress
RISE AND GRIND 🦍🦍 Hard work does pay off!! Put them hours in and start a healthy lifestyle!!! Onto the next week we go!! KEEP GRINDING!! #hardwork #keepgrinding💪 #gymlife #gymrat #wedothework #healthylifestyle #routin #eatgood #eatrealfood #eatyourprotein #fitness #fitdad #newdadbod #1stphorm #iam1stphom #duespaidinfull🔥🔥
FACE TO FACE Can you guess which face ‘weighs’ more? 7 years ago I lost a significant amount of weight by simply ‘eating less’ and when I say less I mean minimal. And mostly junk. I got really small. Yes I weighed a lot less than I do today… But I was still so self conscious. I hated wearing swimsuits still. My confidence was still low. Not to mention I was still a heavy smoker, struggling to stay sober (or enjoy it) and I was so unhappy. Technically on the right I weigh more. By A LOT. But I can lift so much. I am seeing muscle definition ALL over! I can do pushups on the floor. I can workout for an hour straight. I actually eat fruits and veggies. I enjoy having fun food without guilt and j can eat it in moderation. My confidence is so high. I love my body. I feel like a positive role model for my kids. I love myself. I am proud of being sober. Not to mention I FEEL good. The number on the scale is just a number… it does not define you or how hard you work. It does not show how healthy you are. You can be small and still live an unhealthy life. I did my first CrossFit workout today and I did the entire thing. I couldn’t do that 7 years ago at my smallest. This is my reminder to you that no matter what you see on the scale, that’s not a reason to quit. Keep going. Just think of all the things you can achieve by continuing on. I mean that with my entire heart. I set a goal back in December and I haven’t stopped and I finally get to look back at my progress and you don’t know how proud I feel today. I want you to have that feeling. Don’t stop. GOOOOOO!!!!! #epmama #transformation #1stphorm #duespaid #wedothework
◼️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
How did I do? • #pilotkaity #aviation #flying #corporatepilot #learntofly #bose #teamforeflight #girlpilot #ladyaviators #iam1stphorm #legionofboom #duespaid #wedothework #1stphorm #aviatornation #1stphormathletesearch #leadbyexample #transphormationchallenge #mytransphormationstartstoday
Full Body This workouts was absolutely killer. Proof you don’t need fancy moves or a lot of equipment to get an effective workout in. I am going SLOW on every move because time under tensions is how those muscles are built at home. Don’t rush through these. 📌 Swipe to the end for the talk through video with cues. 📌 Come train with me. Link in bio. Do 10-12 reps per exercise going through them all as a circuit. Perform 3 Rounds. 1.)Sumo squat front raise 2.)Deadlift shoulder extension 3.)Reverse lunge row 4.)Squat single arm overhead press 5.)Dumbbell pull over bridge - inhale as your arms go over head. Exhale as you bring them back in front of you and raise your hips. . . . . . . Fueled by builtbar code: Christina #fullbody #homeworkout #liftweights #fitmoms #momswithmuscles #smallwaist #hourglassworkout #burnfatfast #getfitstayfit #wedothework #bellyfatburner #abworkouts #coreworkout
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
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
I love working events Getting into the community, meeting so many awesome people, and bringing them into our #Phamily is such a privilege! Thanks to 5.11 here in Fenton for having us out today 💪 #duespaid #wedothework #1stphormathletesearch #bodybuilding #quadsquad
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
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
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
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
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
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
It going to be a epic time and I can’t wait to hang, workout, and party with my phamily. See everyone there. #realoperatorchallengeseries #blackarrowgrp #trainconfident #tcsyndicate #TEAMALPHA23 #teammullins #iam1stphorm #duespaid #wedothework #1stphorm #1stphormathletesearch #bethe1 #legionofboom #1stPhormApp #MyTransPHORMation #1stphormoutdoors, #1stphormprostaffsearch
MONTH 5: Post 75 hard + Trial 3 of Phase 1 🏃♀️ All the New Year’s resolutions doesn’t come close to the consistency I have had for these past 5 months in every aspect of my life. I’ve learned to make everyday YOUR day. Everything with intention, and don’t stop because someone says something that makes you question yourself Do you feel good? Are you progressing? Then don’t stop. I got people telling me - “can’t wait till your done with 75hard” honestly me either, because I can’t wait to jump to the next level. ✨ That mentality that I had to create and instill is still so crazy to me. I catch myself in workouts, in just my day to day life even with folding my clothes I do everything with intention. I never give up, it’s not an option for me anymore. I don’t believe in half as*ing things. I just do it to my best abilities. Clearly it works, don’t tell me how hard it is, I KNOW HOW HARD IT IS. I’ve failed twice before completely a full 75. It’s about completion, the feeling afterwards.. I actually did it. I told myself I’m gonna do this and I freakin did it. You gain so much respect for yourself, confidence and patience. (Especially patience 🫠) Whatever you say you’re going to do, DO IT. Stop quitting early cause it’s the weekend, cause it’s your cousins birthday, don’t make the excuses. Learn to level up here 🧠 before trying to level up your physique. - The Energy Box #75hard #duespaid #wedothework #1stphorm #fitness #transformation #fitlife #lifestyle
Went on a walk this morning with my #blueheeler Willow and my #corgimix River….gotta get those steps in plus wear out my blue heeler. #1pteammcd #wedothework #iam1stphorm #blueheelersofinstagram I think my blue heeler would make an excellent running dog partner lol
I spent the last few days feeling sorry for myself. Haven't been able to train. I was going to start running Monday but now I'm in a boot, Etc. Then I realized what's wrong. I was being a B*+ch. No more. I'm better than that. No excuses. Only progress. #livehard #75hard #noexcuses #nocompromise #1stphorm #1Poutdoorsprostaffsearch #1stphormoutdoors #iam1stphorm # #1Pproexperiencemorestaffsearch #duespaid #wedothework #discipline #run #fitness #excercise #run #goruck
Girls on the run 5k- pacer Trail runs will forever top the craziness that is Forest Park Fueled by @1stphorm #1stphorm #iam1stphom #wedothework #ultrarunning
A moment from the vault 😂 To this day @sullyluepke can’t believe that I dry scoop hydration sticks when I cramp up🤷🏼♂️👊🏼
If you are serious about changing your life, do something consistently, and I guarantee you'll see results. If you give up, you don't want it bad enough. Si te tomas en serio cambiar tu vida, haz algo consistentemente y te garantizo que verás resultados. Si te rindes, no lo deseas lo suficiente. #gymlife #AlphaOmega #Stuntman #actor #epicfit #consistency #training #fitness #bodybuilding #fitlife #fitguys #tvactor #neversettle #workoutmotivation #actorslife #weighttraining #movieactor #workout #actorboricua #boricua #quadsquad #JRTeAmo #duespaid #malemodel #JMontes787 #filmactor #wedothework #lift #goals #motivation
This morning we spoke on having an Abundant Harvest Galatians 6:7 7 Do not be deceived: God cannot be mocked. A man reaps what he sows. Sewing kindness and love into everyone you see with grace and from a servant heart ❤️ God wants you to know the love he has for you ✝️ #limitlessfaith #bethe1 #wedothework #duespaid #livelimitless #pastor #inspire #transform #iconmeals #dna #optimization #excuseswillgetyounowhere #godsplan #notmine #hisplan #faith #Wakeup #Proverbs
THERE MUST BE DISCIPLINE. Discipline: The root of all good qualities. The driver of daily execution. The core principle that overcomes laziness and lethargy and excuses. Discipline defeats the infinite excuses that say: Not today, not now, I need a rest, I will do it tomorrow. @jockowillink #1 30 min run/15 min core/10 min stretch #2 mobility/warm up/4x20 snatch+pp+rev lunge+row+situp Keep Moving Friends • #motivation #fitnessmotivation #marathoner #duespaid #wedothework #mytransphormation #iam1stphorm #1stphorm #legionofboom #duespaid #beyourbest #1stphormathletesearch #bethe1 #wedothework #bettertoday #75hard
Becoming a Mom is the biggest blessing in the entire world 🙌 Not only are you blessed with these beautiful little humans But you’re also blessed with the incredible responsibility of being a role model ⭐️ I want nothing more than to teach these little beings to be good, hard working people that take care of themselves and their families ❤️ ⛅️ What a beautiful day it turned out to be despite the forecast! We truly enjoyed our walk together through the woods! 👀 peep the doggy tongue 👅 @1stphormoutdoors #1stphorm #1Poutdoorsprostaffsearch #1stphormoutdoors #iam1stphorm #experiencemore #1Pprostaffsearch #duespaid #wedothework #neversettle
“And I would tell anyone to get so lost in the journey of finding themselves that they never want to ever go back.” - April Green
National Dog Mom Day means more content with me and Rosie! • • • #iam1stphorm #legionofboom #duespaid #wedothework #1stphorm #1stphormathletesearch #leadbyexample #transphormationchallenge #mytransphormationstartstoday #nationaldogmomday #dogsofinstagram #dog #puppy #puppiesofinstagram #germanshepherd #gsdofinstagram #dogmom
Keep pushing yourself. Being uncomfortable means you’re growing! We’ve got this! Showing ip for yourself if the best thing you can do. We CAN do this! We WILL do this. It’s a lifestyle change. It’s a choice you need to make. #wedothework #nevergiveup #teamprecisionpower #iam1stphorm
Celebrating my wins today! Got up and worked out with my friend Ashley! We got a great workout in and lots of sweat ! What made it even better was that we could laugh and smile together and push each other to keep going when it got hard . That workout finished out my journey to hit HOF on my my zone!!!!!!! Which is huge! It’s an intangible award!!!! It’s 48 months straight of hitting my meds every month , one way another … through 2 full term pregnancies and postpartum recoveries ! That’s showing up on days I didn’t want to… going for a run to make sure I get my meps in! It’s lots of consistency and dedication ! It’s a feeling I can’t even describe. I just feel so much relief to finally get there and I feel so much pride . I can literally look back and reflect on all the work it took to get here. This is one of those self gratifying moments! I am proud of my journey and all the struggles and joy it took to get here! Here is to the next mile marker ✌️ #leadbyexample #wedothework #iam1stphorm #effortrewarded #myzone #sweatequity #mom #duespaid #dedication #consistency #legionofboom #fitmom #activelifestyle #activemom #momof6 #selfdevelopment #memories #hardwork #hardworkpaysoffs #postpartum #postpartumjourney #strongwomen #women #strongmoms #parent #parents #goals #chasinggoals @1stphorm @1pparents @myzonemoves
SHOUT OUT to Amy on reaching #day900 of her health and fitness journey! She is thriving in our morning semi-private group👏🏻she has lost 6lb since the beginning of the year dialing in on her nutrition mainly protein intake!💪🏻last month she lost 1% body fat So thankful to have you in our fitness fam! ! #F5FitnessFam #F5ROFO #WeDoTheWork #TEAMSTET #iam1stphorm #Relentless #WeAccomplishMoreTogether #FinishStrong #F5Glow #TeamMrsF5 #BodyByStet #progressnotperfection #fitness #weightloss #strengthtraining #FailureIsNotAnOption #ImakeMachines #InvestInYourself #FitnessStudio #PersonalTrainer #Phoenixville #Royersford #LimerickPa #Springfordproud #SpringCityPa
𝐈𝐧 𝐡𝐨𝐧𝐨𝐫 𝐨𝐟 𝐌𝐨𝐭𝐡𝐞𝐫’𝐬 𝐃𝐚𝐲 𝐥𝐞𝐭’𝐬 𝐬𝐡𝐨𝐮𝐭 𝐨𝐮𝐭 𝐭𝐡𝐞 𝐬𝐭𝐫𝐨𝐧𝐠 𝐦𝐚𝐦𝐚’𝐬 𝐢𝐧 𝐨𝐮𝐫 𝐥𝐢𝐯𝐞𝐬 💪🏻💪🏻💪🏻 𝐓𝐀𝐆 𝐒𝐎𝐌𝐄𝐎𝐍𝐄 𝐈𝐍 𝐓𝐇𝐄 𝐂𝐎𝐌𝐌𝐄𝐍𝐓𝐒 👇🏼👇🏼 Being a mom, and for me a grandma (he calls me mom mom) has been the single most rewarding yet challenging thing I’ve ever done. If there is one thing I’ve learned it’s that living a healthy lifestyle and leading by example is important bc they are always watching and looking to you for guidance. Always lead by example because they are always watching… Love the drawings on my Mothers Day gift bag. I don’t know what I love more the hearts with muscles 💪🏻♥️ or the fact that he spelled forever with a Ph. 😉 But this made me realize just how much little man pays attention. 🥰 #mothersday2024 #theyarewatchingyou #lovethissomuch #momvibes #mamabearfeels #iam1stphorm #wedothework #leadbyexample❤️ #muscleincgymvibes #womenwholiftweights #womenwithmuslces #tattooedwomenofig
saturday mornings hit different 🖤🤘🏽 day 13 of #75hard and feeling the best I have in a while! biggest call out today, 🤣 finally got my bladder under control (parsing out your water is an art and there were a lot of double unders this week 🫠 lol). if this is only two weeks in, #LFG for the rest!!! 👏🏽 1RM for day snatch into 5x1 85% heavy singles 1RM for day clean + jerk into 5x1 85% heavy singles @zackboughner52 @junctioncitycrossfit #wedothework
SHOUT OUT to Josh on reaching #day660 of his health and fitness journey! He’s been working hard on his lowe r body strength and flexibility and has improved his hip mobility, deadlift and squat. He’s maintained his muscle gains as well👏🏻 So thankful to have you in our fitness fam! ! #F5FitnessFam #F5ROFO #WeDoTheWork #TEAMSTET #iam1stphorm #Relentless #WeAccomplishMoreTogether #FinishStrong #F5Glow #TeamMrsF5 #BodyByStet #progressnotperfection #fitness #weightloss #strengthtraining #FailureIsNotAnOption #ImakeMachines #InvestInYourself #FitnessStudio #PersonalTrainer #Phoenixville #Royersford #LimerickPa #Royersfordpa #Springfordproud #SpringCityPa
Running streak - Day 1229 John 13:7 30/100 #83333 #nodaysoffrunning #32mph #moviemagic #mustbenice #nodaysoff #bestill #audienceofone #business #fromspace #wearenotthesame #cookiejar #impossibleisnothing #noexcuses #iam1stphorm #1stphorm #nobodycares #stillgoing #alwaysoutside #likehome #consistencyisthekey #consistent #lockitin #almostnotdone #wedothework #goodvibes #ionlyhavegooddays #gofurther #nohandouts #nikerunning
Nose si notais la diferencia pero os aseguro que esta mucho mas grande, mas lleno y tiene mas pico 😜😎💪 A POR TODAS!!! . . . . . . . . . . . . . #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #fitgirl #fitness #fitnessmotivation #motivation #workout #gym #fitnessgirl #fitnessmodel #bodybuilding #healthy #gymlife #girlswholift #training #sport #fitnessaddict #healthylifestyle #fitnesslife #gymmotivation #fitgirls #lifestyle #body #gymgirl #newyork
Second year here and 20mins shaved off my 5k. Don’t have an official time but the timer at finish said 41:4X, my watch said 41:37 but it had me tracked at 3.21 miles (an extra .10????). Oh well. Its progress. Last .3 miles or so was a pretty decent incline. I made it up about 85% of the way and ended up walking for a minute. So disappointed that I took a break to walk, but I’ll get my revenge next year. 32min goal for this one next year. 🙏🏻 36min goal for my Thanksgiving 5k 🙏🏻 #75hard #livehard #andyfrisella #1stphorm #iam1stphorm #1stphormapp #1stphormtransphormationchallenge #duespaid #wedothework #controlyouroutcome #weightlosstransformation #motivation
Wanna take a ride on my big tractor?😏🚜 The “Old McDonald” in me is really showing when I’m working at the farm🐄 #iam1stphorm #1stphorm #1stphormoutdoors #experiencemore #1stphormprostaffsearch #wedothework #duespaid
First official family 5k in the books!!!! Elliot ran her very first 5k!!! So incredibly proud of her and the whole family. I love getting to share this running world with them 😁😁❤️❤️❤️💪 Here's to many more to come! #5k #running #familytime #shootsandladders #amptrunning @amptrunning #teamcrazycrew #iam1stphorm #1stphorm #1stphormathletesearch #legionofboom #duespaid #dadbod #dadlife #wedothework #fitness #workout
Lying leg curls 4x20-10 Single leg curls/leg extensions 4x20-10 Pit Shark Belt Squats 5x10-20 Pendulum Squats/RDL (pit shark) 4x10-15 Glute bridge/Donkey calves 3x20ish Unilateral leg press multi foot Hamstring height 3x20-30 Standing Calf Raises 4x20 Seated leg curls/leg extensions 3xfailureish Reverse hyper glute focus #overtainingisamyth #overtraineveryday #iamtheviking #vikingpreacher #isaiah68 #romans134 #vikingtraining #tourettesyndrome #iamthevikingking #iamtherealviking #tourettesathlete #kymuscle #bodybuilding #classicphysique #onaquest #questsquad #npcbodybuilding #usawrestling #youthwrestling #littleviking #westsidebarbell #conjugatemethod #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #conjugatetactical @m.c.powerhousellc @jeffdunnifbbproclassicbb @questnutrition @1stphorm
This last week was a good one, Phase 1 in the books and I'm at all time numbers for muscle mass and body fat %. Time to dial it in even more and get to single digits on the body fat %. #iam1stphorm #1stphorm #legionofboom #wedothework #duespaid #75Hard #100to0 #s2Faction #Phase1 #LiveHard
- Great Morning Superstars 🌞💡🕷📺🌍 Have a Spooky Saturday 💫🤖🕔👽✨️ It's National Twilight Zone Day 🌀 A show before its time & a great ride at Disney 😍 Who wants to travel into the 5th dimension together❓️ #CKPower #CrazyKeith #MrFreeEverything #TeamBOOM #Saturday #Spooky #Twilight #Zone #TV #Show #Believe #Journey #Positivity #Motivation #Muscle #Health #Sweat #Fitness #Lifestyle #Freedom #Success #WeDoTheWork #DuesPaid #1stPhorm #IAm1stPhorm #LegionOfBoom #BeThe1 #HustleEveryday #DreamBig #GoGetIt
❤️Add these to your core routine to snatch your waist, strengthen your core and glutes and improve a diastasis. . Of course, nutrition matters as well. You can’t out train a bad diet. Target those muscles in the gym and reveal them with proper nutrition. . 1.Marching bridges with band - Exhale as you lift your leg. Inhale as you lower it back down. 2.Bird dog pulse- exhale as you lift your leg, breathe normally at the top. Inhale as you lower it down. . Modifications: 1.Marching without the bridge and without the band. 2.Bird dog without a pulse and without a band. . ❌Do not hold your breath when doing these. ✅Keep your core activated while performing each rep. If you need to stop and reset your core, do so. Form is the most important part of performing these. 📌 You should have minimal/no pelvic movement (rocking side to side) when your core is properly engaged. There is a pinned reel on my page showing how to engage your core. . . . . . . . Fueled by builtbar code: Christina #coreexercises #diastasisrectirepair #transverseabdominis #momswhoworkout #momswithmuscles #workoutreels #smallwaist #hourglassworkout #burnfatfast #getfitstayfit #Wedothework #fitnessreels #bellyfatburner #abworkouts #corestrength #abs #coreworkout
Just kidding. I LOVE all of these and eat them weekly. If you went that snatched waist and hourglass figure what you fuel your body with matters. 👏 ❤️High protein breakfast -helps you recover from your workouts -starting your day with protein makes it easier to hit your protein goal for the day -protein keeps you fuller longer Protein oats recipe : -Combine: 1/3 cup rolled oats and 1/3 cup egg whites. -Microwave for 1 minute. (Adjust cooking time as needed you want the egg whites to still be runny in the middle) -Then stir in protein powder and Greek yogurt.(Adjust amount based on your macro needs). Refrigerate and eat when you need it. Avocado 🥑 -Helps reduce inflammation -Healthy fats keep you feeling fuller longer -Fiber aids in digestion Fish (that I catch 🎣 ) Store bought fish is just as good. I just like fishing. -Protein helps with muscle growth -Omega 3 fat found in fish helps decrease inflammation and can help prevent heart attacks and strokes and helps boost your metabolism to aid in fat loss. . . . . . . . . Fueled by builtbar code: Christina #foodisfuel #balanceddiet #foodfreedom #whatieat #transverseabdominis #momswhoworkout #momswithmuscles #workoutreels #smallwaist #hourglassworkout #burnfatfast #getfitstayfit #corestrength #workoutinspo #Wedothework #fitnessreels #bellyfatburner #abworkouts #abs
Limitless Faith Tour Day 10 ✝️ #1 if you didn’t know Mothers Day is tomorrow make sure you take some time and spend your time with the one who brought you into this world ❤️ I’ve now been on the road traveling from Alabama to California with two more stops in AZ and Vegas This has been one of the most amazing times of my life being able to truly reflect on what Gods plan is for me Anywhere I have gone he has brought me people to are struggling with addiction, depression, vision, or even had that in their past to now be successful in all areas of life This is how he works ladies and gentleman Your story of overcoming the battles that you have faced in your life and the now sheild of armor you wear with God there is nothing that can penetrate that You are a CHILD of God and all he wants from You is not to only Love him but for you to feel the Love of him That is my goal in life to show people the Love that God has for them being able to share my testimony and bring them a type of energy they may need at that time or place I’m just an average guy bringing love and peace to the world everyday as God has brought to my life Be the light today for someone Our world needs it more now then it ever did before God Bless 🙏✝️ #limitlessfaith #bethe1 #wedothework #duespaid #livelimitless #pastor #inspire #transform #iconmeals #dna #optimization #excuseswillgetyounowhere #godsplan #notmine #hisplan #faith #Wakeup #Proverbs
. A small workout space is better than no workout space… I think this hotel fitness center/space/nook/corner was a BIT misrepresented online 🤭 #hotelgym . ** 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 #wedothework #personaltrainer #nutritionist #strengthtraining #weighttraining #health #fitnessjourney #fitness #fitover40 #gymmotivation #motivation #fit #wisconsin #gymrat #gymootd #nikedunks #workhard #bodybuilding #powerlifting #strength #fitnessgoals #75hard #fitnesstips #muscleandfitness #muscleandfitnesshers
Workout 1: 40min walk, 5min stretch Total days: 1356 days Phase Day 24/30 #75hardchallengeWarrior #75hardlivehard Wake up at 6 am 2c🌤 Daily rambles: quiet rest time.. n walks,and resting.. 75 program consists of: 🧘♀️ 2x 45-minute workouts each day 1 must be outside 🍎 Follow a diet, no cheats or alcohol 📚 Read 10 pages of a non-fiction 📸 take a daily progress picture 💧 1 gallon water #duespaid #allthelove ❤ #choosetobelove #spreadlove #100DayChallenge #miraclemorning #1stPhorm #75hard #LegionofBoom #75hardchallengeWarrior #mytransphormationstartstoday #75hardchallenge #fibromyalgia #phamily #wedothework #neversettle #motivation #fibrowarrior #pictureoftheday #allthelove ☀️the sun will always rise☀️
Little bit of a breakthrough during some gratitude practice this week. I was shown that I need to be grateful for what feels like a failure. Gratitude isn’t always from a warm cup of coffee or a great job. Gratitude can come from a broken friendship. It can come from intentional betrayal. It can come from your trust being shattered. Once I understood how to be grateful for what feels like a terrible event, that switch was flipped. So, thank you and good riddence. ✌🏻 #phoenixrising #wedothework #mytransphormation #duespaid #thecomebackisalwaysgreaterthanthesetback
#allthelove ❤ #choosetobelove #spreadlove #mirclemorning #100daychallenge #1stPhorm #Iam1stPhorm #LegionofBoom #75hardchallengeWarrior #fibromyalgia #duespaid #wedothework #neversettle #motivation #goals #fibrowarrior ☀️the sun will always rise☀️
RISE AND GRIND 🦍🦍 Another early start!! Let’s go for a run!! It’s been a good week so let’s finish strong! 💪🏻 Trying to get that mile time down. It’s the weekend….. that doesn’t mean get soft!! Let’s keep grinding even if it’s just a walk/hike/run!! GET THEM STEPS IN!! #runmiles #run #runlife #gymmotivation #fitness #fitdad #outdoorrun #niceweather #acics #whoruns #heathylifestyle #weightedvest #1stphormoutdoors #1stphorm #duespaid #iam1stphorm💪🏽 #wedothework #1stphormenergy
Finding a personal trainer can be intimidating! Rest assured, I am here to help you progress as smoothly as possible! Your goals are important to me, and I am committed to helping you achieve them no matter where you’re at. I train clients in-person @lions_pride_barbell (📍887 McCormick Way, Layton, UT) and also coach clients through nutrition! I train individuals who have never stepped foot into a gym prior to meeting me and train competitive powerlifting athletes. Clients who train with me 2 or more times a week get 50% off their monthly gym membership! In addition to 1:1 sessions, I am open for group training or with a partner/friend! You are welcome to drop by the gym for a tour, we can chat about your goals and even do your first 2 sessions for free. Let me know what questions I can answer for you! #personaltrainer #gym #strentghtraining #muscle #weightloss #nutrition #duespaid #wedothework #girlswholift #powerlifting #uspa
@habitshareapp has been the perfect app for my daily habit checklist! Customize it to meet your needs, make a plan and commit to it! It’s all about taking it one day at a time and doing the things you told yourself you were going to do! Add me as an accountability partner if you want some extra support! I got ur back! #habitshareapp #accountability #progress #forward #goals #achieve #noexcuses #wedothework #reprebel #iam1stphorm #buddy #onedayatatime #app #habitapp #accountabilityapp
Sometimes I feel large . (Post 12 hour flight w no sleep) . . #bodybuilding #bodybuilder #bodybuildingmotivation #fitness #fitnessgoals #fitnessmotivation #lifestyle #aesthetics #gym #gymmotivation #classicphysique #workout #workoutmotivation #darcsport #youngla #aesthetic #viral #fitnesslifestyle #gymlifestyle #legionofboom #fitmotivation #pump #bulk #cut #1stphormathletesearch #personaltrainer #ambassador #1stphorm #wedothework #iam1stphorm
Somedays are harder than others. Mentally I wasn't there until my workout was half over. Thinking about this and that. My shirt says "WIN THE DAY" @andyfrisella says this so often in his content. I came in a bit lax got my head in the right spot and killed the end of the workout. I did all my accessory movements first and finished up with some higher rep deadlifts a.k.a. cardio. Tomorrow is another day to win. Wins aren't always these huge accomplishments either sometimes one of your goals has to be something that's simple. Something that you start your day with that's a gauranteed win to get one foot in front of the other. There are days we come out the gate like a got damn stallion running a race other days you feel like a pug racing greyhounds. #wintheday #madeherestayshere #upnorth #leechlakereservation #wedothework #deadlifts #iam1stphorm #newerathreadsllc
Good morning Fam! First I want to thank everyone who’s been following the journey and have been locked into this growth 💜 Thank you to my clients for going the extra mile. t3fitnessinc has been growing tremendously and we have a lot of surprises coming up to release in the upcoming months. Thank yall again for being locked in! With that being said … All my clients can bring a friend free for a session and i’ll also be allowing your first session to be free. I’m literally only here to help people achieve results they don’t feel like they could achieve alone or just to give that extra push to keep you on track. Let’s WIN together 🤞🏾 *FILL OUT THE “BE MY TRAINER” LINK IN BIO FOR YOUR FREE CONSULT* ALL LOVE 💪🏾💜⚡️ #LetsWinTogether #TrainersInBaltimore #PersonalTraining #MaleTrainer #T3WayOrNoWay #dmv #maletrainer #maletrainerdmv #viral #WeDoTheWork #DuesPaid #TheOnlyWayIsThrough #baltimoretrainer #blacktrainer #dmvtrainer #motivation #fitness #personaltrainer #viral #explorepage #mdtrainer #trainersinmd
#75Hard - Day 26 Complete. 💚♠️💪🏻✅ 12+ hours without power, no WiFi, and intermittent cell service…the result of nearly 3 feet of snow here in my tiny #Colorado town. Yes, in the middle of MAY. It’s pretty amazing what a distraction-free day can do for the soul, and with the exception of having to trudge through my outdoor workout with snow to my knees….I feel pretty fantastic; my new 1st Phorm #Masterbrain supplements did wonders for the early-onset anxiety the day brought, and I actually managed to get a lot accomplished around my house for a change. We can’t always predict what’s going to happen on any given day, but we can choose how we respond. I chose to make the most of it…even though it felt eerily reminiscent of a “Little House on the Prairie” episode. Lol. Glad to have power back tonight and grateful for wood burning stoves that don’t rely on electricity…so we didn’t freeze. Not planning on roughing it anytime soon, but if I had to…I think I’d survive. Time for a hot shower now that the water heater can actually heat the water again….and a good night’s rest. I have a feeling I’ll be doing the snow trudge for the next few days…so I’m going to need it. 💚 #WeRiseTogether #FYP #MichelleMcLain #DuesPaid #LegionOfBoom #AndyFrisella #1stPhorm #WeDoTheWork #IAm1stPhorm #MyFitnessPal #EffCancer
It’s always a good feeling giving this place the makeover it deserves. Fresh mulch in the beds today! . . . #precisionlawncare #pepperell #massachusetts #newengland #mulch #springmakeover #wedothework #bluecollar
Late night pumps hit different 🤙💪 . . #iam1stphorm #legionofboom #duespaid #wedothework #1stphorm #1stphormathletesearch #leadbyexample #transphormationchallenge #mytransphormationstartstoday