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Thanks to the pham for the suggestions on how to pack all my nutrition while on vacation or travel. #Thankyou #travelhacks #nutritionhacks #tryingtostayontrack #vacation #1stphorm #Iam1stphorm #legionofboom #The_Real_Decker

Wanna get big & beefy? 🥩 💪🏻 Feel like your workouts are pointless & you’re not seeing major results? Well Gus would like to educate you on some real shit tonight. 📝 . What’s that you ask? Creatine! . Creatine is a combination of three different amino acids: glycine, arginine, and methionine. Thats it - nothing more than a combination of amino acids. 🤷🏼‍♀️ It is not a lab synthesized compound, it is n a t u r a l. It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas. . After creatine enters the body (or after it is produced by the body) it firsts binds with a phosphate molecule to form creatine phosphate. This is where Gus would lay down some biochemistry down, but he doesn’t wanna overwhelm anybody. So let’s talk about what’s important. . There are a few anabolic properties that creatine holds and and mainly, this is its ability to hydrate muscle cells. The most important property to Angus’s gains is this - when muscle cells are hydrated a few things happen, the most notable being an increase in protein synthesis. . Muscle hydration also increases ions into the cell. Since the cell is holding more water, it can also hold more ions since the ions will follow water into the cell in order to keep the concentration the same. When more ions are present in muscle cells (the most important being nitrogen) muscle protein synthesis increases even more. Plus, when your muscles hold more water, they look bigger and more pumped up. . So you wanna be a scrawny chihuahua or beefy like Gus? I’ll let you decide. . . #heworksout #thedogknowswhatsup #heknowshisshit #themoreyouknow #creatinemonohydrate #beefybulldogs #englishbulldogsofinstagram #englishbulldogs #flexonfleek #dontbeachihuahua #angusbeef #s2faction #1stphorm #beforeandafter #picoftheday #instafit #fitnesslifestyle

Day 19 wall sit challenge done and had my greens today. Been doing great this week just need to keep this momentum up. #30daychallange #wallsit #wallsitchallenge #wallsits #greens #optigreens #1stphorm #gettingveggies #veggies #puttinginwork

So many people complicate supplementation but if there is one combination that is pretty simple to understand it’s what you take Post workout. Everyone knows that while we train we are breaking down muscle fibers and protein needs to be taken afterwards to help repair them. The problem is that 1. Not all proteins are the same and 2. Your body needs more than just protein to help you recover from that hard workout. A Hydrolyzed whey protein Isolate (Phormula-1) is in my opinion the most important supplement at your disposal. Unlike most other supplements there really isn’t a solid “whole food” option you could use to mimic what it does and that all is based around it’s rate of absorption. A hydrolyzed isolate can break down as quickly as 20 minutes while whole food or even whey concentrate is closer to a few hours. A glucose source (Ignition) is the second thing you need to be taking to help you recover. Your body depletes an energy source during your workout called glycogen, which is stored in the Liver and in the Muscle. Glucose is actually part of the Sucrose (Sugar) molecule but it’s the glucose part that goes directly to the muscle (while fructose goes to the liver) which makes it so much more ideal to use. Secondarily glucose will also spike Insulin, which happens to be our Anabolic hormone available to us. It helps our body shuttle nutrients and this case it’s taking the amino’s in our protein to our muscle cells.

It’s time to get in the best shape of my life 💪🏼💪🏼 #1stphorm #iam1stphorm #blackstonelabs #noskinnychampions

I love bodybuilding because it’s a never ending work in progress. Sometimes I get discouraged by the mirror, but then I just look back and see how far i’ve come and my ambition takes over. The work never stops 💪🏼 - - - #work #physique #arms #pump #booty #strength #doyouevenlift #fitness #fitnessmotivation #fitnessmodel #gainz #npc #ifbbpro #npcmensphysique #ifbb #fitness #strong #deadlifts #bodybuilding #lightweight #lightweightbaby #powerlifting #letswork #gymshark #iam1stphorm #1stphorm #shredded

Yes...I killed a 2 a day gota tell you...FELT GREAT. Gota push myself to become a way better version on MYSELF. I have to say that the results Im seeing so far are BEYOND AMAZING. Cant wait to show yall my TRANSFORMATION...COMING soon...just wait(hint: its this month that Ill show yall😁😁🥊🥊💪💪) #goals #mexican #athlete @yellowstonenutra @zp_challenge @1stphorm @onedream_athletics @division_supply #yellowstonenutra #zpchallenge #1stphorm #iam1stphorm #legionofboom #lean #strength #everlast #underarmour #champ #boxing #status #train #adidas #nike #speed #blood #fight #gymlife #bodybuilding #bodybuilder #focus #life

After 6 hours of shooting with Papa Flash and Ma Lisa its a wrap! ✌ Its been so entertaining hanging out with these two all day. So many laughs, stories and memories made! Absolutely cant wait to see how this project turns out. - This is the stuff dreams are made of! At least my dreams... Being confident, spontaneous and carefree. Living life intentionally with a determination to overcome, push forward, and level up. - Lets take this Sunday evening to plan for the upcoming week and dominate. Sunday is the perfect time to prep, pack, and plan for total domination (cue spirit fingers! 😂🤣) Im so pumped for this week! Praying a few new projects will be rolling out and Im able to share more with you all!! Stay tuned! 💋Love you all! - XOXO Lyns . . #MsFit #1stPhorm #PhotoShootDay #ChuckDaileyPhotography #Pinup #LevelUp

Changing who you are, to better yourself requires 💯 . That’s because you are going against the grain of how you were shaped before! . And the people that are still in that same grain are going to question you and pull on you to come back to “comfort “ with them. . This is exactly when you put your foot through the floor and keep going! . When they question you, and say “who do you think you are?” And “you can’t do that, because you are like us” . These questions are markers for you! Telling you that you really are changing and you need to keep your momentum! . Let them talk shit because they don’t want to change for the better themselves, that is on them. It is NOT your responsibility to change them or make them feel comfortable, that’s up to them! . You are changing and growing and have much more to do, it’s time to hold the throttle wide open baby! 🤘 . KAMSPIRE . #change #grow #1stphorm #iam1stphorm #s2faction #dreambig #mindset #lawofattraction #believeinyourself #believe #letsride #faith #christ #fitness #fitnessmotivation #inspire #wealth #inspired #momentum #inspiration #focus #dothework #effort #liveyourlife #live #alive #confidence #fullthrottle #letsgo #kamspire

Knocked out about 7 miles today for day 6 of #30forthekids 🏃. Mina is not amused by having her picture taken 😂 • If you havent joined us for this challenge yet, the link is in my bio to get started! On July 10th @1stphorm started a 30 day challenge to do one of 4 workouts every day to raise money for @braceforimpact46. The $30 donation to join goes straight to that organization to provide food, clean water, shelter, and education for children in Haiti. If you miss a workout during these 30 days, its a $5 penalty! • Only 6 more days until my 8 hour ultra marathon!! The next 3 days will have some shorter runs and then Thursday and Friday will be rest days! Here we go 🏃 • #1stphorm #iam1stphorm #legionofboom #1stphorm4life #duespaid #neversettle #run #running #halfmarathon #marathon #ultramarathon #training #motivation #inspiration #triathlon #happy #mytransphormationstartstoday #inspiringwomenrunners #cardio

229 Instagram post, 186 days, 87.7 lbs lost, 23 personal DMs, support of over 100 real strangers and yet 1 thing has stayed the same. Im still very insecure about posting my progress pictures. I put progress in quotes because with no reference I see my current body and say what have I accomplished, what transphormation? . Without out the day 1 photo side by side I see the same overweight guy from 6 months ago. Im not saying this for a pity party, or a keep your head up. physically Im slightly different but mentally no where near who I use to be. . Hate posting these pictures. however its why I chose the IG name of @insecure_2_confident. one day in the not so far away in future I will be confident and this account helps me hold myself accountable. If I start to slack I know @chris_puck_33 and #TeamRowan1p will get me going! #BetterChoices #ProgressNotPerfection #1stPhorm #legionofboom #Phamily #NeverSettle #mytransPhormation #transPHORMation #weightloss #weightlossstory #fat2fit #TryOrDie #fatloss #Nutrition #supplements #Transformation #loser @chris_puck_33

Opti-Greens 50 is precisely formulated greens powder that is packed with 50 hand chosen ingredients and 100% are all grown in the USA It’s 100% organic non-GMO and low temperature processed. Optic- Greens 50 can reduce stress speed up the recovery process so your body can repair itself for your next training session or daily life. These greens also help with digestion, They down and use the food that your body consumed to get the most out of it . I won’t live without it. . Ask me if you want to know more . #optigreens50 #greens #superfood #1stphorm

Finally! Meal prep is done. Eggs have been boiled, veggies have been cleaned and cut, snacks have been portioned, and meats have been cooked. Felt so good to leave the store today with a 2 bag max of isle items (but still no sweets!!) Nutrition has always been the hardest for me. I love to work out, its my therapy, but I also love food. Prepping for the week (meals and a menu) has been so helpful with my goals. Its even more important now while I rest my knee and have to bring workouts down a few notches. Going to keep this diet in check and do what I can for lifting. Ready, set, go! #mealprep #theresveggiesthere #andmeatnotpictured #winefitsmymacros #peepthatKTtape #kneeinjuriessoundhorrific #waitingtoseePT #fitmom #momswholift #teamwarriorfitness #yearofthewarrior #warrior #iam1stphorm #1stphorm #cantstop #wontstop #legionofboom #neversettle #neversurrender #mytransphormationstartstoday

One thing I am never short of is sass! . . Tell me what I can’t do, and I’ll show what I can do! . . Tomorrow is a new day. . Tomorrow is a new beginning. . Tomorrow is a start of something new. . Tomorrow is the start of the Make A Way challenge. . . Stay tuned!!

No matter where you go your bound to find some phamily #1stphorm #Iam1stphorm #legionofboom

Check out my poll in my story!!!! #1stphorm #iwontbackdown #legionofboom #iam1stphorm #weightlossjourney #fitness

Cant live in the Green Mountain State without boulders 😂🤣😂🤣😂 #sundayfunday

Progress!!! I’ve been doing my best to look better!! I’ve been running a shizzz ton! Doing tons of high intensity workouts! Since I’m really giving my best I’m seeing real improvement!!! Don’t ever give up progress takes real motivation and hard work!! Get your dues paid!!! Put it the work and you WILLLL see the RESULTS! Love yourself! #hardwork #fitness #gains #summer #1stphorm #summervibes #newyork #lifestyle #love #positivevibes #friendly #dedication #outsideworkouts #sweaty

Working out doesnt always have to be structured. Sometimes its a good idea to just go in and do something youve never done before. This weekend I visited a different gym that had more equipment than Im used to and me and my friends had a blast. Youve got to shake up your workouts to keep yourself motivated. The same old thing will get boring and you will eventually lose that fire that got you started. Lets bring in Monday with motive and make the day yours! #1stphorm #iam1stphorm #legionofboom #sundayfunday #duespaid #motivation #powerlifting #hiittraining #neversettle #liftloudapparel #girlslifttoo

➡️Looking Ahead➡️ . In a world where ideas are cheap, and execution is worshipped, what you accomplished in the past is unusable currency. . Whether you were wildly successful or a massive failure - yesterday no longer matters. This moment, and the next moment are the only moments holding value - that you can still impact the outcome. . Let the past rest comfortably behind you as you charge forward on your journey, falling in love with the PROCESS! . . 👣 . . #smallstepsgreatdistances #trvfit #fitnessliberty #1stphorm

You asked, you shall receive! You can now sample an entire week of @the.hybrid.joe workouts before you officially join! Don’t worry, there are no commitments. Join for a month or a lifetime, I understand life gets in the way sometimes! • PS- once @the.hybrid.joe reaches 2,000 followers, I will be giving one month FREE access to 5 more people who comment below & follow the page to get one step closer to 2,000! • Let all your friends know by tagging them below!😱 • www.hanjamfitness.com/hybrid-joe

I still owe my life to #1stphorm. I couldnt imagine a world without them! Im going back to the gym tomorrow and Im nervous and excited. Day 1 v.s. Day 173 😮 #overcomingobesityonepoundatatime #legionofboom #iam1stphorm

Always learning. • @dyepaintball @teamironmen • 📸 cred- @hulett_robert

Only 10 minutes into this workout, already dripping sweat. Im here to be better and get stronger. #noexcuses #1stphorm #fitspo #sweat #sweaty #girlswholift #girlswholiftheavy #rickandmorty #thankgodthisstationarybikehashulu #cardio #livesoreambassador #livesore #tiltheverylastrep #killingit

What you do post workout makes a HUGE impact on you and your fitness progress. Phormula-1 and ignition has honestly helped with my recovery and workouts so much, that I’m not sure what I would do now without em. #1stphorm

Between squats yesterday n walking around the museum to my #wod for the #30forthekids challenge today of 100 sit ups 200 push ups n 300 air squats I pretty much died today * FYI I’m not even exaggerating (ok maybe. Little) but the room was so hot felt like the outside weather of 92* I felt dehydrated, loss of balance, n a migraine n bec I ate before working out I wanted to throw up! BUT I pushed through I didn’t die n didn’t make any excuses * Now dreAmland for work at 630a. N I can go to bed happy I made #noexcuses n completed the challenge today, which closes tomorrow!!! #1stphorm #fitnessmotivation #bikiniprep

Captains log day 174 of Mytransphormation Challenge... - Im not posting my current pics. - I havent even looked at them. - I had my husband upload them because I usually get weird and surly after I see my pics and I dont want to get sucked into even a second of negativity. - Id also like to be surprised at the end...or as surprised as I can possibly be without avoiding mirrors completely. - I started my third Transphormation Challenge today...heres to another 8 weeks of seeing exactly what Im made of... - #teamrowan1p #1stphorm #iam1stphorm

Trying to channel my inner @jake_taylormade ... hanging outside with my shoes off and enjoying some greens ... basically going full hippy 😂😂 . At the end of the day, Greens aren’t just for hippies and health freaks ... they are for people trying to get better recovery and performance as well! . Opti-Greens 50 is a precisely formulated greens powder that is packed with 50 hand chosen ingredients and 100% of the greens ingredients are all grown and manufactured in the USA. The remarkable blend includes low temperature processed 100% organic grasses, non-GMO, non-synthetic botanical superfoods, phytonutrients, digestive enzymes and probiotics to create the most complete greens powder on the market today. . The combination of these ingredients help to reduce oxidative stress in the body and speed up the recovery process in the body so that you can get back in the gym and preform at your best every day! . On top of that, since Opti-Greens helps a ton with digestion, it helps your body break down and use the food you are eating and get the most out of it! . If you haven’t tried it yet, click the link in my bio and check it out!

So a lot don’t know but I switch coach’s again at 8 weeks from my show. I just felt I needed a more aggressive approach. ✨ In the 3 weeks I’ve been with @underrated_muscle I have seen some great changes! And I have 5 more weeks left to go. This makes me feel much better about the show and getting back on stage after a 3 year hiatus. ✨ Hopefully this is the start of bigger and better things to come! ✨ Yes I make horrible faces in my progress pics 🤦🏻‍♀️ and I have no idea why I decided to take my pics 3 weeks ago in a different direction with different lighting 🤷🏻‍♀️ #prepbrain ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #1stphorm #iam1stphorm #legionofboom #ladieswholift #ladieswithmuscle #neversettle #bethe1 #wedothework #100to0 #dowork #phamily #npcfigure #competitor #ifbbfigure #teamum #underratedmuscle #wisconsinstatechampionships #5weeksout

Brand new week, Start it off right!! #1stphorm #neversettle #legionofboom #iam1stPhorm #fitfam #fit #marines #usmc

Yesterday, my little one drug the yoga mat out and begged me to do yoga with her. Butttttt, since I wanted to get a workout in for the #30forthekids challenge, I opted for 100 burpees, and she was so excited to join me 😻 • 30 for the kids is a challenge that supports one of the missions of Brace for Impact 46, and helps support children at the IDADEE Childrens Home in Haiti and the Haitian community 🙌 • One workout for 30 days and a $30 donation. Pretty simple and feels good to contribute to such an important foundation as well as have something to keep me accountable to workout every day 💪👍 • Me and this little chick did 10 rounds of 10 burpees. 🔥🔥🔥😓😓😓 And of course a dance party in between each round becauseeee, yo girl CANT dance, but how cute is my girl? 👧🏼😻♥️♥️ Follow the link to register - it’s never too late! https://30forthekids.com/register-for-challenge • • • • • #duespaid #1stphorm #iam1stphorm #30forthekids #braceforimpact46 #legionofboom #fitmom #fitchick #fitgirl #fitlife #fitness #fit #momswholift #momlife #strongmom #strongkids #burpees #hiit #toddlermom #toddler #womenwholift #personaltrainer #onlinecoach #onlinetrainer #weekendvibes #weekendwarrior #danceparty #letthembelittle @1stphorm

HAVE YOU STRETCHED TODAY? - - Lately I’ve gone a lot heavier in weight and performed more reps during my workouts! I want to build muscle and that’s what it is going to take, but it takes a toll on my body. - - After every workout I mix Phormula 1 and Ignition, to create my post workout shake, which assist me in my recovery. Although lately I’ve stepped it up a notch and added stretching to the end of every workouts! - - Since I added stretching to my routine I have noticed a big difference, not just in my recovery but during my workouts. If you haven’t already, I suggest getting a good stretch on before or after your workouts! - - #1stphorm #iam1stphorm #leigonofboom #duespaid #stretch #training #weights

Failing to prepare is preparing to fail. Although failure in itself is not a bad thing as long as we learn and grow each moment. However when we are ignorant in the preparations of aligning ourselves up for success, we will find ourselves in a cycle of insanity. We will continue to make no changes and expect a different result. What small step can you take today for your personal growth? #growth #insanity #failtoprep #preptofail #waterfalls #1stphorm #iam1stphorm #nwfitnessandstrength #onestepcloser

Sunday Funday Protein Ice Cream! #nationalicecreamday #treat 🍦 1 Scoop @1stphorm Level-1 German Chocolate Cake 1 No Bake Keto Cookie (see prior post) 1 TBS Heavy Whipping Cream 1/4 C Unsweetened Almond milk 1/2 C ice 🍦 Blend together 1/2 No Bake Keto cookie ( save the other half for topping) remaining ingredients Place in a bowl and place in freezer for 10 min. Top it off with Coconut Whip Cream and the other half of the no Bake Keto cookie. . . . #iam1stphorm #1stphorm #ketolife #ketodiet #level_1 #sundayvibes #icecream #proteingoodness #1stphormrecipe #sundaytreat #germanchocolatecake #g1special #fitmom

Nightly Ritual. . Read 10 Pages. ✅ 2 Ultimate Omega. ✅ 3 Core-21. ✅ • Reading keeps me sharp and is a great way for me to mentally wind down at night. • Ultimate Omega is an efficaciously dosed fish oil. It contains a high amount of EPA and DHA which are critical for reducing inflammation and protecting the heart. • Core-21 reduces cortisol (stress) in the body, which causes fat to store in the midsection. It also helps your body break down nutrients while you sleep, and allows you to wake up feeling refreshed and recovered. • The old saying is “failure to prepare, is preparing to fail”. Nothing prepares me for a successful day better than this routine. • If anyone ever has any questions about anything do not hesitate to reach out! #s2faction #100to0 #lifestyle #1stphorm #nordicnatural

Just finished up day 7: 100 burpees and 1.5 mile with Banx ✅ . These views are the perks of running at night.. and the fact that my neighbors are inside and can’t hear my wheezing. . . . #1stphorm #30forthekids #iam1stphorm #running #sundayfunday #running #legionofboom #legionaire #fitnessmotivation #summertime #summer #mississippi

There’s no scarcity of opportunity to make a living at what you love. There’s only a scarcity of resolve to make it happen. . . Happy Sunday 💜💫😇 . . #iam1stphorm #1stphorm #legionofboom

Hellloooo everyone here is a killer ab workout for that flat tummy! These exercises are advanced but all can be modified to be a little easier! While completing each exercise, make sure you are keeping your core as tight as possible that way you are doing your reps slowly and controlled!!!!!! 1️⃣ Weighted Single Leg Crunch: it is very IMPORTANT to keep your abs squeezed throughout this exercise! You should be using your abs to pull the bar to just above the knee you pull into your chest. DO🔴NOT🔴extend your arms so far over your head that you are using your shoulders to pull the bar towards your knee. DO🔴NOT🔴 touch your foot to the ground. (Modified- lower the weight by using either a dumbbell, plate, medicine ball, etc...) 10x with each leg (20 reps), 3-4 sets!! 2️⃣ Inclined Tuck-Ins: squeeze your knees to your chest and use your abs to squeeze your lower body up as close to your chest as possible. (Modified- lay down on a mat with your arms flat on the ground by your side and complete the tuck-in exercise!) 10-12x (3-4 sets) 3️⃣Hanging Tuck Ins: excuse my face as I struggle with these a little bit🙃 Use your abs to pull your knees to your chest. Keep your core TIGHT as you bring your legs back down to the hanging position to control your legs on the way down, and to feel a better burnout in your abs! These are great if you are beginning training to be able to complete a windshield wiper which is what I’d like to be able to do but heyyyyy we all gotta start somewhere! (Modified version of this is the tuck-in exercise 2) Attempt 5-10 reps, 3 sets!! Any questions about any workouts feel free to DM me! #fitness #fitnessmotivation #fit #gymlifestyle #gymshark #gymsharkwomen #happy #healthy #womensbest #womensbestprotein #alphalete #alphaleteathletics #1stphorm #bpisports #upperbodyworkout #hiit #abs #abworkout #absworkout #abshiitworkout #womensbest #womensfitness

Got it in!! 100 push ups, 200 crutches and 300 squats...dear lord will i be able to walk tomorrow?! #30forthekids #1stphorm #teamrowan1p #1stphormphamily #1stphormpham #fitfam

When you go to a competition and your opener is the max of a person that’s been competing longer than you and is in your weight class ....... #iwontbackdown #1stphorm #iam1stphorm #legionofboom #weightlossjourney #powerlifting

I get to spend the rest of my life with my best friend!!!! Took me to my favorite city and made my dreams come true. I can’t wait to marry you Barrett Kellner!! Also, a special thanks to everyone who made this happen, especially Amber ❤️❤️ #GodIsGood #ISaidYes #FutureMrsKellner#iam1stphorm #neversettle #1stphorm #legionofboom #legionnaire #fitness #fitfam #fitlife #glutes #girlswholift #girlswithmuscle #fitnessmotivation #fitnessjourney #fitgirls #lifting #workout #strongnotskinny #goals #igfitness #igfit #coachlife #beachbody #summershred #thatcoachlife

WAIT-did someone say it was National Ice Cream Day? Now these days there’s a day for EVERYTHING 😊But all I can say is that this LEVEL-1 Protein Ice Cream is gonna hit the spot! After a chest and shoulder workout @infiniti_fitness1 @sssicare4u and myself came home and pressure washed the house (wasn’t the best choice of body parts to workout 😆Shoulders are on fire 🔥 This SHOT of protein before bed with satisfy the sweet tooth and keep our bodies anabolic well into the night. @1stphorm protein is simply the best-give it a try, 110% money back guarantee. #1stphorm #iam1stphorm #icecream #infiniti_fitness1 #neversettle

This week my boys created us a family #hiitworkout to be done before bedtime. NIGHT #1 @kesslermafia 3x10 #crunches 2x5 #pushups 3x10 #lunges each leg 3x15 #jumpingjacks 2x5 #burpees 3x10 #mountainclimbers #familyworkout #fittogether #1stPhorm #strongfamily #fitfamily #familyhiitworkout

These 2.5 pound plates are the definition of solid and consistent strength gains. - In my opinion they are also the most underutilized piece of equipment in the gym. - Think about the smaller muscle groups like your Deltoids (Shoulders). Its just not realistic to jump up 10-20lbs pounds with each set, especially for beginners! - You will also get more out of your drop sets by decreasing the weight in smaller increments. - If you are SERIOUS about getting RESULTS my professional recommendation would be to order yourself a set of fractional plates and watch your strength gains steadily go up. - One of the most valuable aspects of utilizing fractional plates will be REDUCING your RISK of injury by not jumping up in weight too quickly. Thus keeping your workouts consistent and not having to recover from AVOIDABLE injuries!

It’s kinda tragic how we lose ourselves. Relationships and careers can be all consuming. Last year I was in a draining relationship and buried in a miserable career that was eating me alive. Learning to appreciate my solitude was one of the biggest challenges for me. I’ve always been a loner but generally had someone. For the first time in a long time, I’ve been single for almost a year. It’s hard at times, but I enjoy being alone. Dating is ridiculous and I honestly don’t have the time or patience for it. People in general aren’t who they portray themselves to be and I’ve got healing to do in that department anyways. Relationships with friends as well as dating guys has let me down. So why bother? Being alone has been the best gift I could have given myself. Because I know me now, I’m in touch with my hopes and dreams. I’ve got ambition and drive to achieve my goals. I didn’t have that before because relationships suck the life out of me. I’ve got me and that’s really all that matters 🤷🏽‍♀️. #legionofboom #1stphorm #iam1stphorm #justme #ambitiouswomen #independentwoman #sherare #andsheknowsherworth #lovewhoivebecome #livetoinspire #livetogrow

@traderjoes bathroom mirrors the real mvp – couple things went through my mind... Who the f!k came up with bathroom selfies Why ami even posing like this by a trash can Wonder what type of wine they’re demoing up front Can you see the toilet from this angle

The most common area of improvement I typically see from people trying to lose fat or weight is inadequate protein intake. • If you’re looking to lose weight or lose fat, the process is the same. Your daily caloric intake needs to be less than your daily caloric expenditure (calories in < calories out). • How does inadequate protein intake play a role? In weight/fat loss, the goal is to increase your lean body mass. Simply put, having more lean body mass increases your body’s metabolism because it takes more energy to maintain muscle than fat. • Protein is also the most thermogenic of the three macronutrients (fats, carbs, protein). This means that it takes more energy for your body to breakdown and digest protein. This is a plus for weight/fat loss because it increases your overall energy expenditure. • The general recommendation is to strive for 0.8-1 gram of protein per lb of body weight daily. Ideally, a big majority of your diet should come from whole foods. However, in reality, a lot of us need the help of supplements to reach the daily macronutrient goals. Therefore, you want to choose a high quality protein that can closely mimic whole foods. My go to is @1stphorm Level-1 caramel macchiato because I love coffee and I’m basic lol. • • • #drivenbyprogress #supplements #proteinshake #summer #fatloss #weightloss #sundayfunday #iifym #macros #eatsmart #dietfood #dietplan #fitfam #fittips #iam1stphorm #1stphorm #legionofboom #foodforthought #loseweight #eatwell #behealthy #ironman #marvel

Its insane how different this truly is to me. Yes I have gained a bunch of body fat back compared to where I was back in August. But I am 215# on the left and 217# on the right. Definitely a lot leaner than where I was when I first started my fitness journey! Now its time to get those good habits I had going last summer before I hurt my back! Time to grind like I have never grinded before!! #tattoedginger #iam1stphorm #duespaid #transphormation  #justapreviewofwhatstocome #bigthingscoming #liftbigtogetbig #onamission #fucklettuce #beardedginger #1stphorm #colorado #loveland #thecaptin #cap #thecapfitness #deathtodadbods #100to0 #gingerswholift #fuckyourfeelings #phormtrain #anytimefitnessloveland #lifestylechanges #fitnessmotivation #ISYMFS #electricianswholift #healthandfitness #mytransphormationstartstoday

The first place I lose weight when Im cutting is in my back. 86 days to go. Also, my hair looks like an Aztec warrior and I fuckin dig it. Also Ive been getting really into Mana and Polynesian and Māori cultures. I wanna start doing Hakas and get some polynesian tattoos. Everyone thinks Im Hawaiian anyways. Thats all for today ✌ 🔥💥💣🤙🤘💪💯 #GetBig #ZeroFucksGiven #FitFam #Boom #Instafit #Instagood #Flagnorfail #MakeHistory #KillEverything #1stPhorm #LeaveNoDoubt #Motivation #Inspiration #Fitness #BeRelentless #BeReal #FindYourElement #Dominate #NeverSettle #Work #Hustle #ChaseGreatness #iam1stPhorm #Bethe1 #LegionOfBoom #DuesPaid #WeDoTheWork

Some people think im a confident person but in reality i just dont give a fuck of what anyones perspective of me is. I am who i am and act how i want, and treat you the same way i treat everyone else, if you dont respect me dont expect it back or you will get clapped.

I love Sundays! The day I use to plan out the next week. To some people it would seem stressful and time consuming when you’re trying to plan for something consistent, but to me it’s kind of relaxing! One thing I do, and I can tell a huge difference IN MY LIFE by, is planning out my meals and nutrition. Nutrition in the health and fitness world is very over looked to me, I say that because when most people think health and fitness they automatically think about the gym, and then some get intimidated by it or, they don’t see the results they want and then quit, it’s a never ending cycle at times. This is why when I talk to people about it, and we sit down and plan things, I talk just about how they are eating and intaking in their day to day life, because it truly is the hours in between your workouts that matter the most. Sure, that one hour you spend at the gym is crucial, BUT what you eat to help your body recover after the workout and until you workout again, I believe is the most important part! So here to another week planned correctly! Hope everyone has a great day! #iam1stphorm #paitence #planning #nutrition #meals #sunday #sundayfunday #shopping #greens

Did someone say National Ice Cream Day? 🍦 As if I ever need an excuse with my protein ice cream 😋 #nationalicecreamday

If you’re like me, getting into the gym and working hard is never an issue. You like working out, you like hitting new PRs, you enjoy challenging yourself and you enjoy doing things that make you uncomfortable. BUT we have a problem! We tend to not focus on our recovery. Having proper nutrition is key to helping your body recover from the workout and be ready for your next session. So, having the right post workout is crucial for helping your body recover as fast as possible. I’ve added the post workout stack of Phormula-1 and Ignition to help me with my recovery right after my workouts. Why? Phormula-1 helps me preserve and repair the muscles, Ignition helps me replenish the glycogen storage and it’s convenient to have wherever I go, immediately after my workout. Let’s make sure our hard work doesn’t go to waste because we’re to lazy to get that post workout shake. #LeoMunizMMA #PostWorkout #1stPhorm #IAm1stPhorm #LegionOfBoom

Quick conditioning with the brother. #cardiobunny #fitfam #sweatsesh #sundayvibes #steppingup #mombod #nonstop #1stphorm #pushmodels ** I do not own rights to the music.

Before and after cardio 😄💀 so deaaaaad • Day 2 of #30forthekids is complete! Nathan and I both crushed it 👊🏻 I forgot how good it feels to sweat and just focus on that single next step! • #iam1stphorm #1stphorm #legionofboom #duespaid #weightloss #goals #fitcouple

BACK ATTACK. Never give up on what you want the most. Its normal to doubt yourself sometimes or question certain things. At the end of the day it comes down to whats really really matters. Following your heart, and never looking back👍🏻 stay in your path and good things will happen. #backworkout #iam1stphorm #sunday #fitfam

Happy Sunday 🌞Dont forget to relax and take a deep breath and truly appreciate what is around you. A couple things I am thankful for today 1. Being given another day to live. 2. Having food, water and a house to live in. 3. My family and the ones who are closest to me. 4. Being healthy and able to do what I love (workout) There is always something to be thankful for and tbh my list could go on. I always like to take some time in my days and truly reflect on these things. My life may not be perfect or I may not be where I want but I am always always appreciate of what I have now. What are some things you are thankful for? ⬇️ Follow @fitmissali_ #sundayfunday #thankful #fitfam #iam1stphorm

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