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Here we go time for another #Phamily workout! October 20th!!!! 4pm sharp!!! Follow the location tagged above for the meet up! ________________________________ #1stphorm #legionofboom  #sdfitness  #fitfam  #fitness  #ЯÜMR💯 #bethebest  #riseabove  #ЯÜMR  #beastmode #SanDiego  #calisthenics  #rawcalisthenics  #barstarzz #traininsane  #Phamily  #fitfam  #calixsthenics  #100to0 #goals  #selfmadesandiego

I’m working on my spot to become an Athlete!! #Repost @1stphorm with @get_repost ・・・ SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! . What does that mean if you become one? . Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! . Becoming a brand ambassador also gets your foot in the door to being named an athlete! . We’ve converted a lot of brand ambassadors to athletes over the years. . We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. . So tap the link in our bio to enter! You have nothing to lose! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom

Its taken some time to get to this point but it finally happened sled pull about 60-70lbs estimating without the nephew +30lbs with him.Thank you @benclarksportstraining for always keeping me motivated & challenging me also thanks to @thewtrainingfacility for having such an awesome facility to train at. Time to make some new goals & start smashing those bring on 2019. #thewtrainingfacility #1stphorm #BCST #legionofboom #1stphormathletesearch #finishstrong #iwanttowineverything

Every Blood Sweat tear is going to be left on the sidewalk of mine be the best you can be risk it to get it get after theres fire at our feet but were still Rising I believe in you #1stphorm #iam1stphorm #wedothework #phamily #legionofboom #squat #form #1stphormathletesearch #bethe1 #legs #lowerbodyworkout #glutes #quads #hamstrings #nerversettle @1stphorm @andyfrisella @cody__klein @paulaciarniello @will2win50 @big_ty_russ @lifetime.life @realworld_tactical @mrfrisella

Words can’t even explain how aggravating today was. Felt good going in, but weight didn’t seem to move. Couldn’t hit 365 which I’ve hit my last 3 sessions, damn sure couldn’t get to 5 plates today. Disappointing to say the least. Anyways, meet time in 13 days, last heavy day. We know what we’re capable of so I guess we’ll roll with that. If I had to guess I would say my last squat and deadlift session taxed me today, so hopefully we’re recovered by Meet day. #1stphorm #powerliftingmotivation #1stphormathletesearch #titanstrong #uspapowerlifting #powerlifting #iam1stphorm #legionofboom #uspapowerlifting #deadlifts #deadlift #fitness #health

Something I personally struggled with for a long time is keeping a routine. Something that I can do without fail to help with my day. • Whether it was with my health. • Anyone who knows me knows I’ve struggled with weight. I was 240 lbs after college and got down to 180 lbs, only to balloon back up to 245 lbs the next 6 years. • My career. • I had a difficult time doing the daily tasks on a daily basis necessary to see the desired result. I would constantly do something for a few days and scrap it to try something different. Never giving what I was doing enough time to take effect. • Over the past few months these few tasks in the mornings have made a huge difference in my health and professional life. • 1️⃣ Wake Up Early. It sounds simple, but for me waking up early allows the time I need to read, or prep for my day without distraction. • 2️⃣ Workout. Everything seems to go better in the day once I get my workout in. It’s easy to knock out before work and then I’ve already accomplished one of my daily tasks which brings me to 3. • 3️⃣ Power List. @andyfrisella taught us this a while ago but I was never consistent with it to truly see the benefit. 5 critical tasks to help you win the day, build momentum, and build confidence and ultimately leading you to 4. • 4️⃣ Writing down short and long term goals. How can someone work their ass off if they don’t have a vision of what they’re striving for? They may be able to for a short period of time but without a clear vision of their “Why” they’ll eventually burn out or give up. • These 4️⃣ steps have given me more control of my day. Given me more confidence in winning the day and building momentum into the next day. If you haven’t tried this. Try it and let me know how it has worked for you! • #powerlist #goalsetting #goals #morningmotivation

There are few things more fulfilling than seeing progress from your hard work. Happy Monday folks! Get at it!

Why have I registered you ask... . @1stphorm has become a huge part of my life and they have the same goal that I myself do... help as many people as possible! . This is a company/movement I stand 100% behind and I’m committed to following them in this movement to help as many as possible ! . #bethe1 #wedothework #duespaid #fitnessmotivation #transform #inspire #Repost @1stphorm with @get_repost ・・・ SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! . What does that mean if you become one? . Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! . Becoming a brand ambassador also gets your foot in the door to being named an athlete! . We’ve converted a lot of brand ambassadors to athletes over the years. . We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. . So tap the link in our bio to enter! You have nothing to lose! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom

TRY THIS ARM BLASTING FINISHER - 1️⃣ Seated Cable Concentration Curls: 3 triple drops sets x 10 reps. 2️⃣ Rope OH Tricep Extensions: 3 triple drop sets x 10 reps. - Squat down in a comfortable position (the weight should help hold you up), pull the cable back so there is constant tension, and perform the exercise with your elbows placed at the front of your knee cap! 💪🏼 - @gymshark @1stphorm - #1stphorm #iam1stphorm #1stphormathletesearch #bethe1 #duespaid #legionofboom #NeverStopFighting #bodybuilding #fitness #arms

How do u spend your time while on vaction from work?? #fastedcardio #getfit #fitness #1stphorm #nomoredadbod

That look you give when you hear someone isnt using 1stphorm products 😲 - Youve heard me talk about how the products that i use from 1stphorm are quality. BUT, i want to explain why. - . The products are manufactured in an SQF Level 3, FDA-inspected Facility. . - MEANINGGGGG - The ingredients are being third-party verified before production, and then the finished product is tested after. Testing before and after manufacturing is required under SQF (safe food quality) Level 3. - SQF Certification guarantees a higher degree of trust and acceptance in the global marketplace. It is an assurance, assessment, and audit program which GUARANTEES that the product is TRUE to what is written on the LABEL. - An SQF Certification is the only one of its kind and is recognized by the Global Food Safety Initiative (GFSI). There are 3 different SQF levels, and only Level 3 (which is the highest level, and the standard that all 1st Phorm products maintain,) has a food-quality component added in to ensure both food-safety and quality. - . Oh and just an FYI, i know of no other suppliment company who does this! . - . Do you know where and how your suppliments are made? Alot of them are mass produced just to make money and could care less about quality or your results while taking their products. - I care not only about getting you results, but also in your health in getting there!! - I know i have high standards, do you?

A few goods came in the mail today from @1stphorm thanks to @tayloralmosawi “BOOM” !!!! • • #iam1stphorm, #1stphorm, #legionofboom, #1stphormathletesearch, #bethe1, #wedothework, #duespaid

The past two years have been some of the most challenging of my life. But when it has all came down to it, fitness and nutrition have been the two things that have pulled me through these times mentally/emotionally. - When I’m having a bad day, I have found the gym is my cure all. Not excessively working out....but taking some time to stretch, meditate, and get my heart rate going. These things tell my body and my mind that it is being taken care of. The endorphins released mask any stress or problems I am going through. It’s a proven fact- exercise can elevate your mood!! - If you find yourself feeling down, trapped, or in a tough place in life, join a gym or get out and move your body. You owe it to yourself and your will be amazed at how good you feel!! What you feed your body physically and nutritionally, feeds your mind and your heart ♥️

“What do you accomplish on the sidelines of life? Step on the field and play. That’s how you make a difference.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @jpdinnell was our keynote speaker on Friday night; he is a former Navy Seal and overall a bad ass man. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was an honor and a privilege to hear this man tell us his story about his time in Iraq and all the lessons he learned. Most importantly how to apply those lessons to my own life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The only way I can repay this man for the time he took to spend with us, is to act and implement what he taught me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thank you for your service, and thank you for changing mindsets so we can create changes in our own lives to be better humans. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #iam1stphorm #legionofboom #1stphorm #mindset #leadership #leadershipdevelopment #extremeownership

It’s that time of year that pumpkin spice takes over, and now you can enjoy 1st Phorm’s pumpkin spice latte protein! Feed your craving with 1st Phorm’s meal replacement protein as an alternative to your usual high calorie/ high sugar beverage. 1st Phorm is known to have the highest quality and best tasting protein that is out on the market. Everyone at 1st Phorm stands behind each and every product, and is so sure you will love what you get, we offer a 110% money back guarantee if you are unsatisfied with your order. Utilize the link in my bio today and save on shipping, no matter the size of your order. #1stphorm #1stphormlegionnaire #fitness #fitdad #healthylifestyle #gainz

@Regran_ed from @1stphorm - SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! ⠀⠀⠀⠀⠀⠀⠀⠀ What does that mean if you become one? ⠀⠀⠀⠀⠀⠀⠀⠀ Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! ⠀⠀⠀⠀⠀⠀⠀⠀ Becoming a brand ambassador also gets your foot in the door to being named an athlete! ⠀⠀⠀⠀⠀⠀⠀⠀ We’ve converted a lot of brand ambassadors to athletes over the years. ⠀⠀⠀⠀⠀⠀⠀⠀ We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. ⠀⠀⠀⠀⠀⠀⠀⠀ So tap the link in our bio to enter! You have nothing to lose! Giveaway winners will be chosen on 10/17! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom - #regrann

This is it! The chance to be apart of the most amazing #phamily! This is your chance to take your love for fitness and helping others to the next level! I have the privilege to be apart of this phamily and I can tell you it has changed my life. Sign up now! #1stphorm #iam1stphorm #legionofboom #1stphormathletesearch @1stphorm

🍑GOOSE GLUTES GUIDE 2.0🍑 - It’s finally here, Fam! 😝 My #GGG2 is available for pre-order on my website. (Link in bio) The program will go LIVE on Wednesday (#HumpDay 🐪), but it is available for pre-order on my site NOW! If you pre-order this guide, you will get $10 off (making the guide only $45) AND a free copy of my Self-Care eBook! 😇 - This guide includes: 🍑 6 total brand new lower body workouts designed to strengthen and tone your lower body with an emphasis on your glutes! • 2 Strength focused workouts • 2 Home based workouts • 2 Plyo/HIIT workouts 🍑 This guide also includes glute activation & mobility warm ups for every workout. 🍑 & per your request, this guide will include pre/intra/post workout nutrition & supplement recommendations! - 📲Click the link in my bio to pre-order your own #GooseGlutesGuide today! 🤗

My son wanted to take the GTR out on our trip to town. This will be one of the last time its out this year. Made a stop at S2 in Overland park. Got the Pumpkin spice protein that @auburnfamily4 was looking for to make cookies!!! Im so ready to try whatever she makes!!! #1stphorm #getrickd #nissan #skyline #GTR #OMGTR #R32 #aprproformance

Be yourself and live your own life, not your parents life, not your brothers and not your friends. Do what you love and are passionate about and you’ll succeed. Your time is limited, so dont waste it living someone elses life. --Steve Jobs. - - Che our my new YouTube video “why I’m 1stPhorm?” 📸 - - Tag a 🙋‍♂️🙋‍♀️ #1stphorm #legionofboom @1stphorm

Interested in becoming a @1stphorm Athlete? If you have what it takes, head to their page and enter to win!! #1stphormathletesearch #iam1stphorm #1stphorm #wedothework #duespaid #legionofboom

Think you have what it takes?! . I love helping and educating others along their fitness journeys. This company has played a major role in my results and I support them 100%. I would be honored to represent them, and let’s be real, another post-workout stack definitely won’t go to waste! 😜 #Repost @1stphorm with @get_repost ・・・ SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! . What does that mean if you become one? . Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! . Becoming a brand ambassador also gets your foot in the door to being named an athlete! . We’ve converted a lot of brand ambassadors to athletes over the years. . We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. . So tap the link in our bio to enter! You have nothing to lose! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom

Shrimp 🍤 Cauliflower Grits Greens - 27 grams protein 21 grams carbs 16 grams fat #legionofboom #1stphorm #phormphitnation

ONLINE CLIENT Joe Hughs from beginning of prep till now. Didnt do himself justice when he forgot to flex those abs in the front shots 🤣🤣...this guys making moves!! Still 4 weeks to dial it all in then fill him out!! 1st time competitor heading into the NPC All Stars Championships To begin youre own transformation ONLINE or IN-HOUSE message me. ⚃ ONLINE (general fat loss, mass gain, contest prep) ⚃ In-house group training or membership ⚃ evan snorgrass (facebook or instagram) ⚃ 660-473-9588 (text or call) ⚃ evansnorgrass@gmail.com (email) #bicepsblast #workout #gainz #obeythepump #motivation #beastmode #training #curls #fitness #instafit #gymtime #fitfam #fitnessfreaks #gains #biceppump #instafitness #lifestyle #selfienation #bicepsflex #selfies #bicepspump # #bicepsandtriceps #sickpump #1stphorm #iam1stphorm #legionofboom

Stop Wishing. Start Working. . Stop Waiting. Start Doing. . Stop Wondering. Start taking risks. . It’s time to take your finger off the ⏸ button and press ▶️. Whatever your goals or dreams may be, get up & and get after it👊🏽

I don’t usually post stuff like this, but I believe in this company with all my heart and have been using their products for a long time. . My recovery time is amazing, my strength is through the roof, my outlook on life has increased exponentially in a positive manner. . I’m also fortunate to have been accepted as one of their Legionnaires, and am proud to wear their colors and represent the brand every day. . I promise you you’ll love their products. Link in my bio will get you free shipping and save you the monies. You have nothing to lose. . #Repost @1stphorm ・・・ SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! . What does that mean if you become one? . Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! . Becoming a brand ambassador also gets your foot in the door to being named an athlete! . We’ve converted a lot of brand ambassadors to athletes over the years. . We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. . So tap the link in our bio to enter! You have nothing to lose! #1stPhormAthleteSearch #Iam1stPhorm #1stPhorm #LegionofBoom #BeThe1 #WeDoTheWork #DuesPaid

2 years ago, I wouldn’t post this picture. - 2 years ago, I didn’t have the confidence to post this picture. - I love this picture @alex.luebbers took of me. - I’m fucking around and 99% confident in myself. - It took 34 years to develop the confidence to post this picture. - I’m happy I started to work at 2 years ago and not any later. - Confidence is earned not given - #motivation #motivationmonday #1stphorm #summersmash2018 #1stphormathletesearch #personaltrainer #goals #iifym #anytimefitness #neversettle #phatmuscleproject #winnerswin #humble

It’s that time of year. @1stphorm is searching for an #eliteathlete . They’re an amazing brand! They don’t look at you and deny you based on where you are they look at you based on the work you do to get to where you want to be!!! 💪🏼 #Repost @1stphorm with @get_repost ・・・ Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! . What does that mean if you become one? . Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! . Becoming a brand ambassador also gets your foot in the door to being named an athlete! . We’ve converted a lot of brand ambassadors to athletes over the years. . We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. . So tap the link in our bio to enter! You have nothing to lose! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom #fromheavytohappy #myjourney #losingweight #1stphormathletesearch #1stphormambassadorsearch

Stay and stand strong, sis. You’re closer to your dreams than you think you are! ✨🌸 📸 @rjgph0tography #koncreterose #throwback #1stphorm #wedothework #legionofboom #iam1stphorm #1stphormathletesearch #duespaid #bethe1 #fitnessmotivation #fitnesstrainer #aspiringfitnessmodel

Leg day after a booty day. Really @fitbodapp ? This workout ha done sweating start to finish. 30 min fasted cardio and then non stop moving. Of course sipping on my yummy #1stphormchocolatemintcookie in between sets. These quads are on fire 🔥 Tome to refuel and get into work! #duespaid #1stphormathletesearch #1stphorm

I EAT THIS EVERY NIGHT. Whether I am cutting, maintaining, or bulking, I always have my nightly protein ice cream. I have a HUGE sweet tooth and this protein ice cream helps me to satisfy that craving. Most people, myself included, have their cravings at night. For me, I have found that I likely to crave sweets at night. So I have my nightly protein ice cream every single night. If you are trying to lose weight, identify what your cravings are, and when you have them! Then try to find a way to satisfy those cravings! Eating this protein ice cream for me, works perfectly! . The recipe is in my IG story highlights! All I use is 8 oz of almond milk (cashew milk works too), ice, 1 scoop of @1stphorm Level 1 Ice Cream Sandwich Protein Powder, and toppings! The key to this ice cream bowl is the @1stphorm Level 1 Ice Cream Sandwich protein powder! I have tried so many different proteins and trust me, none of them compare to the consistency of Level 1 Ice Cream Sandwich! Use the link in my bio for free shipping! . Macros for this ice cream bowl without toppings are 8C/4F/25P! You can add or not add toppings to this bowl depending on what you’re goals are! Usually I top my ice cream with a serving of cereal, but you can top it with anything you like! . #fitness #health #macros #dietinghack #prephack #bodybuilding #1stphorm #iam1stphorm #duespaid #weputinthework #level1 #proteinicecream #iifym #improvementseason #bikinicompetitor #nightlyicecream

This is an opportunity to show others you are willing to put in the work!🔥 . #Repost @1stphorm with @get_repost ・・・ SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! . What does that mean if you become one? . Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! . Becoming a brand ambassador also gets your foot in the door to being named an athlete! . We’ve converted a lot of brand ambassadors to athletes over the years. . We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. . So tap the link in our bio to enter! You have nothing to lose! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom

REPOST: SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! ⠀⠀⠀⠀⠀⠀⠀⠀ What does that mean if you become one? ⠀⠀⠀⠀⠀⠀⠀⠀ Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! ⠀⠀⠀⠀⠀⠀⠀⠀ Becoming a brand ambassador also gets your foot in the door to being named an athlete! ⠀⠀⠀⠀⠀⠀⠀⠀ We’ve converted a lot of brand ambassadors to athletes over the years. ⠀⠀⠀⠀⠀⠀⠀⠀ We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. ⠀⠀⠀⠀⠀⠀⠀⠀ So tap the link in our bio to enter! You have nothing to lose! Giveaway winners will be chosen on 10/17! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom #phamily #bethe1 #repost #getshitdone

Gents #1stphorm has you covered for that extra muscle and tone you are looking for #PrimalPack #BecomeABeast #iam1stPhorm #Legionofboom

@Regran_ed from @1stphorm - SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! ⠀⠀⠀⠀⠀⠀⠀⠀ What does that mean if you become one? ⠀⠀⠀⠀⠀⠀⠀⠀ Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! ⠀⠀⠀⠀⠀⠀⠀⠀ Becoming a brand ambassador also gets your foot in the door to being named an athlete! ⠀⠀⠀⠀⠀⠀⠀⠀ We’ve converted a lot of brand ambassadors to athletes over the years. ⠀⠀⠀⠀⠀⠀⠀⠀ We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. ⠀⠀⠀⠀⠀⠀⠀⠀ So tap the link in our bio to enter! You have nothing to lose! Giveaway winners will be chosen on 10/17! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom - #regrann

Ahhhhhh I finally get to taste my 1st Phorm Pumpkin Spice Latte protein shake!!!!! Yyyyaaaassss!!!! . This stuff is amazing!!! I feel like Im having a Starbucks Pumpkin Spice Latte!! Except this is guilt free! No crazy sugars, calories or carbs! . If youre interested to see how I make this delicious drink let me know in the comments and I will make a vid!!🙌🙌☕ . For protein powder click the link in my bio!🎃🎃

Do you love helping others? . Do inspire and motivate them to be their best? . If so check the @1stphorm athlete search is for you. . Enter today. . . #repost @1stphorm ・・・ SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! . What does that mean if you become one? . Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! . Becoming a brand ambassador also gets your foot in the door to being named an athlete! . We’ve converted a lot of brand ambassadors to athletes over the years. . We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. . So tap the link in our bio to enter! You have nothing to lose! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom

Didn’t take many pictures today but it was a very improvised leg day! Did 4 sets of squats (95, 105, 115, 120), walking lunges, Bulgarian split squats, single-leg Romanian deadlifts, calf raises, and something else I think but I can’t remember 😁. - - I didn’t get many photos or videos today but I’m hoping to get some more tomorrow! Always push yourself. I am three months post-recovery and I am pushing myself very hard and doing things I’m not great at. I’ve cleaned up my squat form, I’m focusing on hips and driving, and reading up on my form. - - So today’s the beginning of the week! Hows everyone’s Monday so far?! 😁 - - #1stphormlegionnaire #1stphormathletesearch #1stphorm #iam1stphorm #duespaid #liftingmotivation #girlswholift #bethe1 #wedothework #lifting #monday #squat #legday

This morning was not a good one. I was in a lot of pain dealing with presumably PVS, but I refuse to let it take over my life. I definitely miss being at @revomt, but Mike has continued to help me kickass as my trainer. . I notice that the more immobile I am, the worse I feel. Get moving. Make it count. . I am already feeling better. 💪🙌🍪 . #Irunthis #proveit #iam1stphorm #legionofboom #1stphormathletesearch #1stphorm

So my tracker is either overzealous and tells me Im pushing to hard.... or it is just the opposite and says Im in the grey and not trying at all. . . Today was a great workout.... I feel so good. Running was good and my rowing felt good. The hardest part is with the work stress on top of my usual stuff, I am constantly exhausted. But I do love working out and cooking/baking. . . Im still working on that balance thing with life. But I do have a great support in my love, @drogatory 😘😘 he makes it a bit more fun. . . . . #athlete #1stphorm #IAm1stPhorm #LegionofBoom #girlswithmuscle #OrangeTheoryFitness #otfnation #otf #beautiful #balance #changes #challenge #dowhatyoulove #eatingdisorder #edrecovery #fitness #gettingbetter #growth #hardwork #healthfulliving #healthylifestyle #journey #mindbodysoul #mentalsupport #nevergiveup #positivementality #strength #strongwoman

No matter how you feel, Get up, Dress up, Show up, And never give up. **** Last week was fucking rough! I was mentally checked out.. tired ... hungry.. felt crunched for time from constant running around...all things I knew prep would be but had yet to experience yet. If it could go wrong, it did. Or at least in my head it did. All I wanted to do was quit.. **** But I didn’t quit.. I kept pushing. Reaching goals and potential is fucking hard. It’s uncomfortable! There’s going to be bad days, weeks, maybe even months.. But what would quitting do ? .. besides make you feel worse. **** Make yourself proud, push through the bull shit even if you don’t want to. No energy.. show up and do your best. That’s what matters. Show the fuck up! Hungry.. get the fuck over someone is more hungry. No time/ too busy.. yeah so is everyone else but they are getting shit done. No excuse is worth giving up your goals for, remember that. **** Here it is a new week, the possibility to be so much better, to change, to reach some goals, crush some shit! Don’t let the past control the future..you got this, I got this, we got this together! ❤️ **** If you are interested in doing this fitness journey together shoot me a DM or my email is in my bio, then we really can crush this together 👊🏽🔥 Happy Monday y’all! #iam1stphorm #1stphorm #legionofboom #neversettle #bethe1 #duespaid #momsof1stphorm #100to0 #S2faction #SupplementSuperStore #Gymshark #Gymsharkwoman #npcbikini #npc #npcbikinicompetitor #4weeksout #bikinicompetitor #bikinigirl #bodybuilding #fitspo #fitspiration #girlswithmuscle #gymrat #fitnessaddict #fitnessmotivation #girlswholift #workharderthanme #fitness #fitnesslifestyle

- Fitness doesn’t have to be miserable. It doesn’t have to consume your life and make you miss out on things. It doesn’t have to make you unhappy. It definitely doesn’t have to stress you out. - Find something active that you love and that gets you going. That you actually enjoy doing. That you truly look forward to. - Find that and do it with your whole heart. - I promise you’ll see the physical changes. - But what will surprise you is the mental ones you see first ❤️ - And once you see those, you’ll be hooked. - It’s worth it y’all! Happy Monday 😘

Always so proud to be a part of this Phamily. 💙💙💙😍 . . Repost from @1stphorm using @RepostRegramApp - SHARE THIS TO ENTER TO WIN A FREE POST WORKOUT STACK! Did you know on top of the $50,000 Grand Prize winner, we are also selecting 5 new brand ambassadors?! ⠀⠀⠀⠀⠀⠀⠀⠀ What does that mean if you become one? ⠀⠀⠀⠀⠀⠀⠀⠀ Well, you’ll get free products every months, gear, and get to participate in special events and #phamily outings! ⠀⠀⠀⠀⠀⠀⠀⠀ Becoming a brand ambassador also gets your foot in the door to being named an athlete! ⠀⠀⠀⠀⠀⠀⠀⠀ We’ve converted a lot of brand ambassadors to athletes over the years. ⠀⠀⠀⠀⠀⠀⠀⠀ We look for the exact same qualities in our brand ambassadors as we do in our athletes. Loyal supporters to the brand. Authentic. Great content. An ability to inspire and help those around you. ⠀⠀⠀⠀⠀⠀⠀⠀ So tap the link in our bio to enter! You have nothing to lose! Giveaway winners will be chosen on 10/17! #1stPhormAthleteSearch #iam1stPhorm #1stPhorm #LegionofBoom

100 miles!!!! Yep that’s right, this amazing lady finished the Hennepin Hundred mile run! Simply amazing! Val and I have worked together off and on since 2011! I have had the Honor of watching her succeed in adding multiple things to her list of accomplishments. She’s competed in bodybuilding (Figure) several times, won her pro card, competed as a pro several times (and did quite well), ran multiple marathons, back to back marathons, ultra marathons, and now she can add this 100 miler to her huge list of accomplishments. This woman is the true meaning of dedication and inspiration! Her training consists of 3-4 days of running training AND 3-4 days of weight training, THIS IS SO IMPORTANT EVEN FOR RUNNERS! Her daily nutrition consist of about 2000 calories daily with 175g protein, 100-200g carbs, 50-90g fat (depending on the day). I’m so proud to call her client and friend 😍 . . #duespaid #wedothework #1stphormathletesearch #bethe1 #legionofboom #teamgorman #1stphorm #iam1stphorm #superhuman #fitchicks #girlmuscle #noexcuses #nextlevel #neversettle #inspiration #dedication #determination #motivation #healthychoices #healthy #fitness #fitfam #phatmuscle #phatmuscleproject #brickbybrick

I did a thing!!!! Completed the Bike MS covering 154 miles over two days. Team ‘the Davises’s F yea!!! My takeaways: ⚡️I’m actually a better cyclists than I thought. I pulled a group and followed a group.....something I have been fearing since the beginning and it was such a high. I learned how to give verbal and hand - very critical given you are riding 4 inches from someone’s back wheel. Enter....no fear, lots of self talk and no time for self doubt. 👊🏼 ⚡️When you fall, literally, get back up and keep going. You may have a few bruises, ego included, but laugh it off, dust yourself off and get back on that horse (or bike 🚲) ⚡️I can eat my weight in peanut butter and jelly sandwiches and still not be sick of them. 🥜🍓Also, calories don’t count this weekend. #uncrustablesforthewin ⚡️When all else fails - mind over matter. My body hurt, at times it was hard and uncomfortable and challenging. It was cold and hot, parts of me ached, soreness kicked in but I channeled my inner Dory; just keep pedaling. 🐟 ⚡️I don’t often celebrate my accomplishments and often times downplay them, but not today!!! I did something I never thought I would or could do and I’m going to ride this high!! 🤩 ⚡️At the end of the day this was more than what we did. Raising money and helping those who suffer from such a disabling disease fills my heart with so much joy. The camaraderie and inspiration will always be remembered. 🙌🏼 Big shout out to my coach, team captain and big banana 🍌 for your patience and guidance. And most importantly all of our friends and family for your support, love and encouragement bc without it, this weekend wouldn’t have been possible. 🧡💙 #bikems #pgacycletotheshore #bigbanana #zeropaininmycrotch #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #cyclist #fitness #crossfit #tas #crossfitwomen #juststrong

Hit a little push workout w the @cody_miller08 and @plxcencix. One thing to learn about fitness is that it’s okay to fail. Push past those limits to where you give it your all and have nothing left. 10x10 flat bench 4x8 incline bench 3x10Lying plate press 3x10Dumbbell close grip press 3x10 dumbbell press inclined and flat Side ways machine press(isolating one side at a time)

1 Week left... & What a W I L D ride that it has been... Not only Physically, but Mentally. • As you guys can see from my stories i’ve been literally dying over Ice Cream Sandwiches 😭My Boyfriend was eating one last night and I almost died lol I couldn’t stand even being around him... • On another note, during this prep, I’ve had two people who were close to me pass away... My Hometown Best Friend from growing up, and just a few nights ago, My Grandpa...I’ll be going to his funeral that morning before I compete in the show.. • Dealing with all the loss and already going through such a rigorous training and dieting schedule, while also being a Mom. • it would be very easy to just give up and “relax”. But it’s only making me work that much harder... I’m dealing with a lot but this has been the biggest test of my Strength, Determination & Discipline. • I am a ♑️after all so these are suppose to be my best qualities 😉 • Whatever happens this weekend, I will still be so proud because it’s been one hell of a fucking RIDE!!!!! • Coached by: @ironidolfitness ✨👙 Talented & Gifted Photography by: @cameronfeimster 📸

Make today YOUR day, make this week YOUR week! - How? - 👊🏽By dominating every second of it. 👊🏽By keeping your goal always in the front of your mind. 👊🏽By making a power list and checking each of them off at the end of the day. 👊🏽By picturing what you want. 👊🏽By BELIEVING you can achieve it. 👊🏽By truly winning each day. 👊🏽By knowing losing isn’t even an option. — 👊🏽By working for it!

Hope everyone is having a great Sunday!! For me, sticking to a program for weeks on end is kinda agonizing 😂 the repetitiveness is what gets me. BUT, in all honesty, training with a goal >> lifting just to lift. Staying consistent and sticking to the plan is what brings results. Stay vigilant & keep pushing, we’ll get there - - - #Duespaid #Neversettle 4x8 3x10 3x10 DB Military press 3x10 Leg Ext. 4x12 Leg Curl 2x12 BB Curl 3x10 Side Lat. Raise 2x10

Happy Sunday! Get out and do something that makes you happy!I’m loving the @flexlivingcollection crop tops and seamless leggings they’re so soft and comfy! ASHLEYFIT saves you 💵💵 #sundayfunday #getfit #fitlife #fitmom #fitwife #staypositive #goodvibesonly #flexlivingcollection #momlife #1stphorm

Great friend got married...followed by good lighting and a great shoulder pump. I’d say it was a good night! Can’t wait to finish out the half sleeve on the arm! • • • #shoulders #shoulderworkout #shoulderpress #gym #gymlife #gymmotivation #fitspo #instafit #fit #fitfam #fitness #fitnessmotivation #1stphorm #iam1stphorm #legionofboom #wedothework #100to0 #exhausted #pump #tattoo #tattoofitness #usmctattoo #flagtattoo #liftheavy #lift #biggerfasterstronger #liftheavythings #work #therapy #therapysession

Let’s kick Monday’s booty! My day started with my first ever kickboxing class at @thetrainstation_ and it was the best way to start my week can’t wait to go back on Wednesday! #fitnessjourney #kickboxing #thetrainstationstg #getfit #myjourney #fitspo #mondays #momlife #momsofinstagram #fitlife #dedicated #changes #trynewthings #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 and #duespaid

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