#1stphorm Instagram photos and videos

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On my way to Bonefrog build (Boston event) and I grab a friend for the ride.  Trying to talk #purpledude into attending the event sat the 21st, we will have to wait and see I guess.
#dertiocr #1stphorm #dertidevelopment #wheremybestgetsbetter #ocr #obstaclecourse #bonefrogchallenge
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On my way to Bonefrog build (Boston event) and I grab a friend for the ride. Trying to talk #purpledude into attending the event sat the 21st, we will have to wait and see I guess. #dertiocr #1stphorm #dertidevelopment #wheremybestgetsbetter #ocr #o

Another glorious, dark, rainy, cold, Sunday morning. Perfect day to hit the gym hard!!! #gymfit #powerhouse #sundayvibes #sundayservice #workhardplayharder #liftheavyshit #workoutroutine  #fitnessphysique #doyouevenlift #1stphorm #routine #goalsetting #weightgain #weightlifter #weightraining #ironaddicts #isymfs #nopain #beardedvillains #beardgame #muscleup #musclemania #musclefood #musclegain #musclemodel #strongissexy #strongisbeautiful #strongereveryday #strongertogether #barbell
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Another glorious, dark, rainy, cold, Sunday morning. Perfect day to hit the gym hard!!! #gymfit #powerhouse #sundayvibes #sundayservice #workhardplayharder #liftheavyshit #workoutroutine #fitnessphysique #doyouevenlift #1stphorm #routine #goalsettin

75HARD: Day 70/75
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This is getting pretty insane.
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My results are incredible.
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I’ve never trained this much in my entire life.
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And I’m beyond exhausted.
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Each day is a challenge to make it through with the diet and workouts, but there’s no way I’m quitting now.
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5 days remain until its finished.
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Can’t wait to share my final results and before/after picture. It’s pretty ridiculous, meaning I had really let myself go.
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The only thing worse than letting yourself go is doing sweet fuck all about it.
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So in a lot of ways, this challenge saved my life.
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Hardest thing I’ve ever done.
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Best thing I’ve ever done.
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Clocking out gym workout #70 at 12:01 am on a Saturday.
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Time for reading and then bed. Peace.
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#75hard #challenge #100to0 #andyfrisella #1stphorm #mfceo #workout #gym #fitness #gymlife #fitfam #fitspo #bodybuilding #powerlifting #kettlebells #crossfit #poliquin #vancouver #personaltrainer #westvancouver #coalharbour #yaletown #transformation #lean #vanfit #macleanstrength
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75HARD: Day 70/75 . This is getting pretty insane. . My results are incredible. . I’ve never trained this much in my entire life. . And I’m beyond exhausted. . Each day is a challenge to make it through with the diet and workouts, but there’s no way

Just saying hey.

Didn’t wanna come to the gym tonight. Just worked nonstop for 11 hours.

But I showed up and stretched. And messed around on the ropes a bit.

Feeling so much more relaxed compared to if I had just gone home and did nothing (probably eat a lot of food). You don’t have to make every workout super intense. Just some movement and blood flow is so beneficial!

Pardon me while I spend the next hour in the sauna 

#iam1stphorm #legionofboom #1stphorm  #fit #motivation #healthy #instafit #workout #fitlife #fitness  #fitchicks #mentalhealth  #beyondfit #beyondfitwhit #onehappylady #12weekprep #keeptruckin #doitforthefeels #hippiefit  #screwperfect #growwiththeflow
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Just saying hey. Didn’t wanna come to the gym tonight. Just worked nonstop for 11 hours. But I showed up and stretched. And messed around on the ropes a bit. Feeling so much more relaxed compared to if I had just gone home and did nothing (probabl

Day 55: It’s starting to feel like I’m counting down to a trip. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I mean obviously I am counting the days , I have had to every day up to this point... but this has excitement attached to the finish line, the same way you have excitement attached to a trip somewhere. I am getting almost giddy about finishing because I know the amount of work that had gone into this to date. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don’t be fooled, it is HARD work. If you’ve just started just know that you the drive and motivation will pass, so use it wisely to hammer on building proper habits and routines while you have it. Because after half you will need to rely on those habits to carry you through some day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It IS possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#75hard #75hardchallenge #duespaid #fit #fitnessmotivation #fitspiration #fitboy #fitness #fitspo #gym #gymmotivation #gymboy #1stphorm #tattoo #guyswithtattoos #fullforce #fullforcefitness #motivation
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Day 55: It’s starting to feel like I’m counting down to a trip. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I mean obviously I am counting the days , I have had to every day up to this point... but this has excitement attached to the finish line, the same way you have excit

Day 55: It’s starting to feel like I’m counting down to a trip. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I mean obviously I am counting the days , I have had to every day up to this point... but this has excitement attached to the finish line, the same way you have excitement attached to a trip somewhere. I am getting almost giddy about finishing because I know the amount of work that had gone into this to date. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t be fooled, it is HARD work. If you’ve just started just know that you the drive and motivation will pass, so use it wisely to hammer on building proper habits and routines while you have it. Because after half you will need to rely on those habits to carry you through some day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It IS possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#75hard #75hardchallenge #duespaid #fit #fitnessmotivation #fitspiration #fitboy #fitness #fitspo #gym #gymmotivation #gymboy #1stphorm #tattoo #guyswithtattoos #fullforce #fullforcefitness #motivation
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Day 55: It’s starting to feel like I’m counting down to a trip. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I mean obviously I am counting the days , I have had to every day up to this point... but this has excitement attached to the finish line, the same way you have excit

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Day 55: It’s starting to feel like I’m counting down to a trip. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I mean obviously I am counting the days , I have had to every day up to this point... but this has excitement attached to the finish line, the same way you have excitement attached to a trip somewhere. I am getting almost giddy about finishing because I know the amount of work that had gone into this to date. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t be fooled, it is HARD work. If you’ve just started just know that you the drive and motivation will pass, so use it wisely to hammer on building proper habits and routines while you have it. Because after half you will need to rely on those habits to carry you through some day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It IS possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#75hard #75hardchallenge #duespaid #fit #fitnessmotivation #fitspiration #fitboy #fitness #fitspo #gym #gymmotivation #gymboy #1stphorm #tattoo #guyswithtattoos #fullforce #fullforcefitness #motivation
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Day 55: It’s starting to feel like I’m counting down to a trip. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I mean obviously I am counting the days , I have had to every day up to this point... but this has excitement attached to the finish line, the same way you have excit

#Repost @1stphorm with @repostsaveapp ・・・ It’s that time of the year again…

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Some of those additional benefits you don’t want to ignore...
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Drink your greens TODAY so you aren’t sick TOMORROW! 
If you have any questions or concerns, please feel free to reach out to us for anything. We’d be happy to help!

#iam1stphorm #1stphorm #arete #ifbbmensphysique #npcmensphysique #npc #ifbb #workout #gym #aesthetics #competition #cardio #discipline #prep #75hard #bodybuilding #100to0 #guthealth
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#repost @1stphorm with @repostsaveapp ・・・ It’s that time of the year again… The season is changing, and with it comes pesky winter cold and flu symptoms. One way to prepare yourself is to preemptively build your immune system and prime your body’s d

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Track macronutrients....have proper supplementation...and work hard! There are no shortcuts or magic pill.....become the best version of you possible!

#1stphorm
#IAM1STPHORM 
#level1 
#legionofboom 
#Phormula1 
#ignition 
#microfactor 
#optigreens
#duespaid
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Track macronutrients....have proper supplementation...and work hard! There are no shortcuts or magic pill.....become the best version of you possible! #1stphorm #iam1stphorm #level1 #legionofboom #phormula1 #ignition #microfactor #optigreens #

 @jtphoto_graphy 
She caught me training arms while watching the Olympia at 11pm last night. I didn’t plan on training but I was watching @cbum latest YouTube video and I said to myself “I’m gonna train, thanks Chris!”....I’m not gonna be anywhere his physique but CHRIS BUMSTEAD IS THE NEW CLASSIC PHYSIQUE CHAMP! Tbh I’ve wanted him to win since the beginning of the division, and 2019 was his time! Fueled by 1 full scoop of @1stphorm Megawatt V2...don’t take it late at night or you’ll be up all night like this fool 🤷‍️ but hey it’s worth it 
#1stphorm #iam1stphorm #legionofboom #armsworkout #olympia2019 #classicphysique #latenightworkout #teamnosleep #neversettle #whateverittakes
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@jtphoto_graphy She caught me training arms while watching the Olympia at 11pm last night. I didn’t plan on training but I was watching @cbum latest YouTube video and I said to myself “I’m gonna train, thanks Chris!”....I’m not gonna be anywhere hi

Swipe left  CHEST AND TRICEPS 
Had a fun one
Gotta keep it exciting and enjoyable  light weight But high reps and many sets 
Keeping as much time under tension as I could 
Limiting my rest to 45 sec in between sets 
And only enough time to set up in between the different exercises 
Gonna feel this in the morning for sure 
But got the right thing for repair after my days I decide to try and kill my self lol  
Always have a goal a plan it’s easy to get sidetracked or lose focus on your goal for that session even if your stepping away from the Norm for a day write it down what you wish to do and track it to know what you accomplished and what still needs work 
My goals long term are not to compete on stage for physique or power 
It’s simply to improve my self to my full potential to push my self to the edge and beyond to find my limits and surpass them mentally and physically in everything I do from my training 
From training others to my work 
And my gym equipment designs and builds 
Never will I settle or feel as I reached the end of my journey succeeding one goal only starts me on the next one  Leave a like or comment always appreciated - 
WORK HARD TILL YOUR WEAKNESS BECOME STRENGTHS 
TILL YOUR DOUBTS BECOME CONFIDENCE 
TILL YOUR FEARS BECOME YOUR COURAGE -
BUILT NOT BOUGHT EARNED NOT GIVEN 
DONT DECREASE YOUR GOALS 
INCREASE YOUR EFFORT 
NEVER LIMIT YOUR CHALLENGES 
CHALLENGE YOUR LIMITS 
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#gym #gymlife #gymlifestyle  #gymmotivation #weighttraining  #fit #fitness #fitnessmotivation #fitnesslifestyle #myfitnessjourney #gains  #motivation #motivated #motivate #motivatefitness #progress #igfit  #duespaid  #power #strength #asthetics #neversettle #onemorerep #noquit  #1stphormfamily  #legionofboom  #iam1stphorm #1stphorm #chasinggains #liftingweights
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Swipe left CHEST AND TRICEPS Had a fun one Gotta keep it exciting and enjoyable light weight But high reps and many sets Keeping as much time under tension as I could Limiting my rest to 45 sec in between sets And only enough time to set up in

Been cheesin in Greece, yall feta watch out 🇬🇷
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: @marina_mazepa
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Been cheesin in Greece, yall feta watch out 🇬🇷 . . . : @marina_mazepa

Day 4 of #75hard 
#mfceo #mfceoproject #1stphorm
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Day 4 of #75hard #mfceo #mfceoproject #1stphorm

Big back attack. Hitting a rut so working on JUST my compound movements and some heavy accessories. Working hard playing hard. Bodyweight is about 200lbs right now.

Go kill today!
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Big back attack. Hitting a rut so working on JUST my compound movements and some heavy accessories. Working hard playing hard. Bodyweight is about 200lbs right now. Go kill today!

Trying stay on track while going to the movies can be tough
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With the temptation of buttery popcorn, sugary candy, and all the soda in the world it's really hard to stick with a diet
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This is where I find the best time to use protein bars! In a pinch they are delicious and have great macros to keep you persuing your goals
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They give you that sweet taste without all the guilt. Bars have their time and place and this is definitely one of them
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#s2faction
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Trying stay on track while going to the movies can be tough _ With the temptation of buttery popcorn, sugary candy, and all the soda in the world it's really hard to stick with a diet _ This is where I find the best time to use protein bars! In a p

•Legs•
LISTEN PEOPLE, K? This workout slaps! My hammies were on fire for dayyyys and tbh I don’t feel like they’re that out of shape!
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Give her a go!!
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Side squats
Back squats
-2x4x40% -3x55% -3x60%
-3x70%
-10x55%
Single leg incline hip thrust
Weighted reverse Lunge
Alternating slider leg curls
Leg press pulses —
#girlswholift #fitnessinspiration #girlswithmuscle #1stphorm #iam1stphorm #legionofboom #wedothework #bethe1 #duespaid #gains #lifting #diet #fitness #health #fitspo #motivation #inspiration
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•Legs• LISTEN PEOPLE, K? This workout slaps! My hammies were on fire for dayyyys and tbh I don’t feel like they’re that out of shape! — Give her a go!! — Side squats Back squats -2x4x40% -3x55% -3x60% -3x70% -10x55% Single leg incline hip thrust Weig

If you’re trying to build muscle or lose fat it is important to remember that your diet plays a big role in achieving your goal. It’s almost impossible to outrun your diet so make sure to track your macros 
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#fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #teamrebel #usmc #swat #combatathlete
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If you’re trying to build muscle or lose fat it is important to remember that your diet plays a big role in achieving your goal. It’s almost impossible to outrun your diet so make sure to track your macros - - #fitnessmotivation #fitnessjourney #fit

So here's the thing... before every run, my nerves are always shot. Did I train enough? Will I beat my last time? What if I can't.......?
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Well today was the Utah Dirty Dash, and I trained not one minute, and had zero nerves this morning.  Maybe because I set no expectations for myself this time?
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It's no secret that I've gotten off track.  I've gained weight.  I've lost my fitness routine.  Call it a funk if you will.
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But I look at some of these photos and I see my old self again.  I see happiness. .
Moving out here has been wonderful.  Now it's time to find me again though.
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So here's the thing... before every run, my nerves are always shot. "Did I train enough?" "Will I beat my last time?" "What if I can't.......?" . Well today was the Utah Dirty Dash, and I trained not one minute, and had zero nerves this morning. Ma

First CrossFit Competition in the Books!
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Super fun day seeing a bunch of clients, previous and current coworkers! ( @cal_s2factionbride @nick_clem22 @jryde21 @timothyjamesthomas @kzmcclain )
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Ended up in 4th place after 5 events. We were only 1 event placement away from getting 3rd, but regardless super happy with our finish.
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After I stopped playing hockey, baseball, Magic, Competitive Eating, and online gaming I’ve been craving something competitive to do.
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I really enjoyed competing today, but it made me really appreciate my workouts on a daily basis.
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Excellent learning experience and I’m excited for future competitions. 6 months of doing this whole functional fitness thing and I’m in love.
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First CrossFit Competition in the Books! . Super fun day seeing a bunch of clients, previous and current coworkers! ( @cal_s2factionbride @nick_clem22 @jryde21 @timothyjamesthomas @kzmcclain ) . Ended up in 4th place after 5 events. We were only 1 ev

More from the game.
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More from the game.

“I want to love you like no man every has and in such a way that you love yourself even more for you my Queen deserve this and many other things...”
~Pharaoh #love #power #truth #pharaoh #understanding #poems #poetry #poetic #writing #mind #body #soul #fit #writer #1stPhorm #nature #knowledge #truthbehindthemask #poetrycommunity #life #writingcommunity #onelove #magic #smile #always #art #passion #humble #hope #truth
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“I want to love you like no man every has and in such a way that you love yourself even more for you my Queen deserve this and many other things...” ~Pharaoh #love #power #truth #pharaoh #understanding #poems #poetry #poetic #writing #mind #body #sou

#clevelandindians game today. Lots of big hits tonight, we had three homers within our section alone.
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#clevelandindians game today. Lots of big hits tonight, we had three homers within our section alone.

“In her presence I see the sun shining through her eyes attracting the heart of my soul...”
~Pharaoh #love #power #truth #pharaoh #understanding #poems #poetry #poetic #writing #mind #body #soul #fit #writer #1stPhorm #nature #knowledge #truthbehindthemask #poetrycommunity #life #writingcommunity #onelove #magic #smile #always #art #passion #humble #hope #truth
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“In her presence I see the sun shining through her eyes attracting the heart of my soul...” ~Pharaoh #love #power #truth #pharaoh #understanding #poems #poetry #poetic #writing #mind #body #soul #fit #writer #1stphorm #nature #knowledge #truthbehindt

**Plan, strategize, execute **
But be adoptable and ready for change.
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Life can throw you a curve ball, that can change your trajectory without notice. 
#iam1stphorm #1stphorm #arete #areteacellerator #GODFIRST #BLESSED #thankful #grateful #ifbbmensphysique #npcmensphysique #npc #ifbb #workout #gym #aesthetics #competition #cardio #discipline #prep #75hard #bodybuilding #100to0
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**Plan, strategize, execute ** But be adoptable and ready for change. . Life can throw you a curve ball, that can change your trajectory without notice. #iam1stphorm #1stphorm #arete #areteacellerator #godfirst #blessed #thankful #grateful #ifbbmens

Whatever happens, take responsibility and never whine, never complain, never try to justify yourself... .
It its what it is... Move on quick to the next thing...
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#im1stphorm #1stphorm #100to0 #entrepreneur #fit #fitnessjourney #life #lifestyle #weightloss #weightlossjourney #hardwork #goals #ambition #dreams #dg #legacy #onelife #journey #selfimprovement #selfawarness #branding #journey #confidence #socialmedia #digitalmarketing #growth #branding #vlogger #thoughts #hustlehard #branding
#fitnessaddict
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Whatever happens, take responsibility and never whine, never complain, never try to justify yourself... . It its what it is... Move on quick to the next thing... . . . . . . . . . #im1stphorm #1stphorm #100to0 #entrepreneur #fit #fitnessjourney #life

Distractions are everywhere, but most of them can be easily avoided.
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A lot of us go through life just rolling with the punches and going with the flow without ever being fully conscious of what is guiding our actions.
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Probably because there’s little resistance when you operate your life in default mode.
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The problem is that you will never achieve anything great walking with the heard.
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In order to get ahead you need to control certain aspects of your life and hold the line at all costs.
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You need to control your intentions, your interactions, your time, and most of all your focus needs to be like a laser with pin point accuracy.
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Assessing yourself by the hour, not by the day, the week, monthly or yearly.
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Every hour on the hour you need to evaluate what you are producing.
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Nobody is going to baby sit your actions and make sure you are getting closer to your dreams.
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It’s up to you to block out all the distractions and keep a steady pace.
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What are 5 distractions that steal your focus daily?
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Are these distractions people?
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Are they places?
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Are they things?
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Are they habits?
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What kind of actions need to be executed for you to succeed?
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⬇️Comment below⬇️ your top 3 distractions
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1️⃣_______
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2️⃣_______
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3️⃣_______
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#Arêtefitness
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Distractions are everywhere, but most of them can be easily avoided. - A lot of us go through life just rolling with the punches and going with the flow without ever being fully conscious of what is guiding our actions. - Probably because there’s lit

5A.M came early and I have had a long very productive day! #Phormula1 #Ignition #creatine time!!!!then #core21 in about 45 minutes #SoreAf #tired but feeling blissful 
Tomorrow 11:59 PM make sure pics have been posted! If your doing a video , 11:59 PM is deadline!!!!! Do not forget to add final weigh in and post on social media,  be sure you tag #1stPhorm @1stphorm 
If your #teammullins @jeremy.d.mullins #MyTransphormations
That's a wrap #saturdayvibes 
#IAm1stPhorm
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5A.M came early and I have had a long very productive day! #phormula1 #ignition #creatine time!!!!then #core21 in about 45 minutes #soreaf #tired but feeling blissful Tomorrow 11:59 PM make sure pics have been posted! If your doing a video , 11:59 P

Solid week of training. 
Bench: 245x4
Squat: 315x4
Deadlift: 375x4
First OFFICIAL Powerlifting meet in 5 weeks. 
Lets see what I can bring to the table
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#1stphorm #iam1stphorm #powerlifting #fitness #bodybuilding #deadlift #gym #squat #weightlifting #strength #strongman #powerlifter #benchpress #strong #workout #bench #training #motivation #squats #fit #fitfam #gymlife #fitnessmotivation #strengthtraining #power #muscle #gains #gymmotivation #powerbuilding #instafit
6

Solid week of training. Bench: 245x4 Squat: 315x4 Deadlift: 375x4 First OFFICIAL Powerlifting meet in 5 weeks. Lets see what I can bring to the table . #1stphorm #iam1stphorm #powerlifting #fitness #bodybuilding #deadlift #gym #squat #weightlifting

Time to get some  but first...
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Getting home from work at the time I do, I’m ready for my head to hit the pillow
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But before it does, I give my body the necessities it needs to help my muscles repair so I can hit it hard in the gym the next morning. .

@1stphorm #level1 is my go to. It’s a low temperature sustained assimilated (over 2-3 hours) whey protein designed to
.🧩 aid in protein synthesis to help grow and repair your muscles while 
. prolong the amount of time your body Is anabolic (growing) for a more restful sleep and greater hormone production
. maintain lean body mass
. and  body fat more efficiently .

Lastly, it tastes f’n fantastic so it’s a sweet treat (for my sweet 🦷 ) before bed
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My top 3 are Cinnamon Cookie Batter, Blueberry Muffin, and  Sandwich...
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Drop your top 3 in the comments below‼️
8

Time to get some but first... . . Getting home from work at the time I do, I’m ready for my head to hit the pillow . But before it does, I give my body the necessities it needs to help my muscles repair so I can hit it hard in the gym the next mor

Day 55 #duespaid  last couple of days of my eight week challenge and I can honestly say I have had real progress with myself.  Ive also seen some pretty dark sides of myself. You find out a lot about the negative things of yourself when you’re trying to better yourself. #teamjenbeckenhauer #transphormyourself #mytransphormation #1stphorm
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Day 55 #duespaid last couple of days of my eight week challenge and I can honestly say I have had real progress with myself. Ive also seen some pretty dark sides of myself. You find out a lot about the negative things of yourself when you’re trying

1

Only way to workout is with no shoes.
Waist is getting smaller, definitely feels nice.
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Only way to workout is with no shoes. Waist is getting smaller, definitely feels nice.

Don't wait for a terrible season of health to get on a good regimen.  And reach out if you need extra accountability. #Brickbybrick
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Don't wait for a terrible season of health to get on a good regimen. And reach out if you need extra accountability. #brickbybrick

Recorded video commitment to #1stPhorm #mytranshormation  since June 2017 774 videos posted through SEPTEMBER 11th 2019
#Motivation #determination #consistently 
It's what I knew to do, but oh did it change my life for the better!!!! #moveyourbody #doitevenifusuck #indeed 
#IAm1stPhorm
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Recorded video commitment to #1stphorm #mytranshormation since June 2017 774 videos posted through SEPTEMBER 11th 2019 #motivation #determination #consistently It's what I knew to do, but oh did it change my life for the better!!!! #moveyourbody #d

 This is a marathon, not a sprint!!  ... Stress, craziness, and just life took over my last year of graduate school and the year after!  I let myself go and was so unhappy with who I had become.  I was suffering from horrible indigestion and bloating all the time from everything, including the way I was eating!! I wanted a change and needed a change!! ⭐️ .. .
The first pic is January 5, 2019
The second pic is September 14, 2019

I’ve come a long ways, and I have a long ways to go to reach my goals, but I know I can do it!! 🥒🥬 ... I started working with @dtrail06 @renovationtraining in April! I’ve seen so much change!! I am excited to see where our journey will take me!! I count my macros, weight lift 5 days a week (no cardio yet), and have help with this entire process!! thanks to my coach! ️‍️I enjoy knowing what I put into my body! No longer suffering from horrible indigestion and blowing, unless I eat unhealthy!! My body is happy!! Do I get to indulge sometimes, if I include it in my macros. As long as I stay where I need to stay I can eat what I want. I choose healthier options because I feel better with these!! 🥑🥘 I have learned how to make healthier versions of foods I love, such as pizza and donuts!!!  🥞
...
Has this been easy? NO!  For those of you who know me I am a very busy person! Always on the go!! I stopped making excuses and put some focus back on me. We all deserve this and need this!!! I struggled in the months of June/July with summer bbq and drinks! But back on track and have some big goals!! I now know how to feed my body properly, refuel after workouts, and supplement when I need to. #iam1stphorm #1stphorm .. Feeling amazing and no one will stop me now!!!  
#strongerthaniwasyesterday #bikiniprepping #momofdiabetic #weightlosstransformation #womenthatlift #womenthatliftheavy 
This is a 21 pound difference!! Crazy right!! #icandoanythingiputmymindto #changingmybodyforme
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This is a marathon, not a sprint!! ... Stress, craziness, and just life took over my last year of graduate school and the year after! I let myself go and was so unhappy with who I had become. I was suffering from horrible indigestion and bloating

Great pump I got from that @gatsupplements pre workout I got from @nutrishopbakersfield .if you want a insane pump and focus go get yours...🇺🇲🇺🇲🇺🇲🇺🇲 #putgodfirst #gains #pumped #vbody #bxchange #stayhumble #nutrishopbakersfield #clasicphysique #liftangrylivehappy #leanorbulky #gymrat4life #fitfam #fit #painisgain #gymtime #godblessamerica🇺🇸 #gat #1stphorm #beastmode
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Great pump I got from that @gatsupplements pre workout I got from @nutrishopbakersfield .if you want a insane pump and focus go get yours...🇺🇲🇺🇲🇺🇲🇺🇲 #putgodfirst #gains #pumped #vbody #bxchange #stayhumble #nutrishopbakersfield #clasicphysique #lifta

@1stphorm Level 1 Protein no bake cookies #1stphormrecipe .
1 scoop Level 1 vanilla ice cream flavor 
2 cups oatmeal 
1/2 unsweetened coconut 
Place these 3 ingredients in a mixing bowl and coat the oatmeal well in powder .
Next you’ll need to cook over heat: 
1/2 cup whatever milk you like 
1/2 cup unsweetened peanut butter 
2 Tblsp cocoa 
1/4 cup all natural maple syrup 
1/2 tsp salt 
1/2 tsp vanilla
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Cook until cocoa mixes in and mixture starts to thicken, remove from heat and immediately pour over oatmeal mix! .
Place in fridge for 40 min to chill and form into whatever shape cookie you’d like! .
1 cookie 93 cals .
Try and Let me know what you think! .
#flexiblediet #1stphorm #iam1stphorm #recipe #healthycookie #fitnessmotivation #neversettle #legionofboom #trainer #nutrition #eathealthy
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@1stphorm Level 1 Protein no bake cookies #1stphormrecipe . 1 scoop Level 1 vanilla ice cream flavor 2 cups oatmeal 1/2 unsweetened coconut Place these 3 ingredients in a mixing bowl and coat the oatmeal well in powder . Next you’ll need to cook o

I apologize if this is a somewhat sappy post, but to me it's worth it. Today I celebrated 1 year in business and I celebrated with my amazing wife, sister, and her boyfriend. This scotch is something that I have been saving since my wedding for a special occassion. It was given to me by my best (wo)man @mkinthepines and I have had 2 glasses out of it up to this point. 1 on the night of my wedding, 1 on the night that I started @workharderfit, and now 1 at the 1 year anniversery! •

Mostly I would like to thank my clients for believing in me and trusting me enough to let me train you! Your trust in me is something I am so proud to have earned and I look forward to meeting new friends and clients! @workharderfit #workharderfitness #teamworkharder #strongman #powerlifting #personaltraining #strengthtraining
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I apologize if this is a somewhat sappy post, but to me it's worth it. Today I celebrated 1 year in business and I celebrated with my amazing wife, sister, and her boyfriend. This scotch is something that I have been saving since my wedding for a spe

bake at 350° for 20 minutes. Voila. Dinner is served. 
#keto #ketogasm #75Hard #iam1stphorm #1stphorm
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bake at 350° for 20 minutes. Voila. Dinner is served. #keto #ketogasm #75hard #iam1stphorm #1stphorm

top with thin sliced deli turkey because I have no bacon.. lol. but wait.. there's more. 
#keto #ketogasm #75Hard #iam1stphorm #1stphorm
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top with thin sliced deli turkey because I have no bacon.. lol. but wait.. there's more. #keto #ketogasm #75hard #iam1stphorm #1stphorm

1st sprint challenge Day 1 #SpringSprintChallenge 2018 size 15/16 VS 6th sprint challenge  Last day #HELLWEEK #SummerSprintChallenge 2019 size 9/10
#Mytransphormation #1stPhorm @1stphorm @jeremy.d.mullins
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1st sprint challenge Day 1 #springsprintchallenge 2018 size 15/16 VS 6th sprint challenge Last day #hellweek #summersprintchallenge 2019 size 9/10 #mytransphormation #1stphorm @1stphorm @jeremy.d.mullins

Nobody could stop  your  progress, cause unknown forces move unknown objects that's Magic  ~ Jay Electronica #Day72
#75hardchallenge
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Nobody could stop your progress, cause unknown forces move unknown objects that's Magic ~ Jay Electronica #day72 #75hardchallenge

I’m not good enough.... ⁣⁣
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I don’t hear that lie in my head as often as I used to.. ⁣⁣
⁣⁣
But there are still days where it creeps in...⁣⁣
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You’re not good at what you do..⁣⁣
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You’ll never have abs that pop...⁣⁣
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You’ll never be good at CrossFit or Handstands or even muscle ups...⁣⁣
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You will never have a successful business...⁣⁣
⁣⁣
You’re too stupid ⁣⁣
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You have too much of an addictive personality...⁣⁣
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You’ll never be good enough for your husband..⁣⁣
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You’ll never be good enough for your friends... ⁣⁣
⁣⁣
When these lies start to creep in, I dwell in them. Not for long, but I do. ⁣⁣
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The first thing I do is turn on my music and I listen to “You Say” by Lauren Daigle, and “Dear X, You Don’t Own Me” by Disciple.⁣⁣
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For me, music can speak to me and that’s how I am able to listen to GOD’S voice instead...⁣⁣
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You always do the best at what you do; you’ll make mistakes but you will learn from them.. ⁣⁣
⁣⁣
You want abs that pop? You gotta work for them..⁣⁣
⁣⁣
You want to do handstands and muscle ups? Gotta work for those too..⁣⁣
⁣⁣
Last year you didn’t have a business. Now look at you! You’re improving and you’re helping people every single day.. ⁣⁣
⁣⁣
You’re not stupid at all..⁣⁣
⁣⁣
You may have an addictive personality, but you also have the strength and will power to say “no”..⁣⁣
⁣⁣
Your husband loves you! Remember what happened three years ago? He’s still with you... ⁣⁣
⁣⁣
If you’re not good enough for your friends, then are they really your friends?? ⁣⁣
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Whatever you’re going through. Stop listening to those lies. Turn on some music. Write in a journal. LISTEN to the truth. ⁣⁣
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Kind of deep for a Saturday night. Hope it helps someone. 
#saturdaynightvibes #deepthoughts #1stphorm #stlouis #thearch #dontbelievethelies #outcast #mindtricks #meaningful #beinghonest #realmusic #realtalk #alone #notgoodenoughforanyone #thetruth #godisgood #workforit #dontquit #mentaltoughness #75hard
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I’m not good enough.... ⁣⁣ ⁣⁣ I don’t hear that lie in my head as often as I used to.. ⁣⁣ ⁣⁣ But there are still days where it creeps in...⁣⁣ ⁣⁣ You’re not good at what you do..⁣⁣ ⁣⁣ You’ll never have abs that pop...⁣⁣ ⁣⁣ You’ll never be good at Cros

spread on the jalapeno.. #75Hard #keto #ketogasm #iam1stphorm #1stphorm
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spread on the jalapeno.. #75hard #keto #ketogasm #iam1stphorm #1stphorm

cream cheese, artichoke hearts, cheddar cheese,  black pepper, white pepper, garlic, mushrooms, salt 
chopped. blended. microwaved for 1 minute for easy spreading.. but wait. there's more.

#keto #ketogasm #75Hard #iam1stphorm #1stphorm
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cream cheese, artichoke hearts, cheddar cheese, black pepper, white pepper, garlic, mushrooms, salt chopped. blended. microwaved for 1 minute for easy spreading.. but wait. there's more. #keto #ketogasm #75hard #iam1stphorm #1stphorm

Got a few miles in today on the Busa. Always a great time! #hayabusa #hayabusa1300 #suzuki #rideordie #1stphorm #boom #streetbike #florida #fitnessfreaks #bluelivesmatter
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Got a few miles in today on the Busa. Always a great time! #hayabusa #hayabusa1300 #suzuki #rideordie #1stphorm #boom #streetbike #florida #fitnessfreaks #bluelivesmatter

Saturday night fever  
It's been a couple of days...  felt good to MOVE. 
#
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Saturday night fever It's been a couple of days... felt good to MOVE. #

Facts.
.
.
 .
.
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Life’s all about balance  .. & there are all sorts of crazies in this world 
.
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Look out for yourself & don’t let anyone treat you with disrespect.
.
.
#galswithgrit #jennasmithwellness #health #wellness #iam1stphorm #1stphorm #legionofboom #fit #fitness #yogi #yogisofinstagram 🧘‍️ #girlswholift #girlswhoworkout #liftheavy #eatclean #trainmean  #personaltrainer #mindset #peace #respect #commonsense #lifestyle
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Facts. . . . . . Life’s all about balance .. & there are all sorts of crazies in this world . . Look out for yourself & don’t let anyone treat you with disrespect. . . #galswithgrit #jennasmithwellness #health #wellness #iam1stphorm #1stphorm #leg

Deadlift 2 of 3, 325 lbs 🤯 gotta say, I’m pretty impressed with my hubs! Knew he was strong, but damn  oh, and his 3rd deadlift was a personal best for him, but I’ll let him post that one 
•
I enjoyed the whole event for sure! The weights these guys were picking up... and they made it look so easy! The women were going at the same time as the hubby’s class, so I didn’t get to see as much of them, but what I did see was pure GirlPower!! Super impressed!!
•
@captain_ofcars #iam1stphorm #1stphorm #legionofboom #stlstrongman #StrongAF
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Deadlift 2 of 3, 325 lbs 🤯 gotta say, I’m pretty impressed with my hubs! Knew he was strong, but damn oh, and his 3rd deadlift was a personal best for him, but I’ll let him post that one • I enjoyed the whole event for sure! The weights these guys

Upper Chest Triple  Stack Attack! 
_

f you want to optimize muscle growth, you can't fear muscle failure in different ways. 
_

Pushing past your limits can be accomplished by cycling between periods of lower, mid, and higher intensity training. 
_

This will break down additional muscle fibers and stimulate more growth. 
_

We accomplished this on the third and final set of our upper chest combination which is what you’re seeing in this video. 
_

Exercise 1. 
Incline Barbell Press 
225lbs 10
_

Exercise 2 
DB incline Press 
55lbs 10-15
_

Exercise 3 
Feet elevated push-ups 
To Failure 
_

That there is the “triple stack attack” Lol (if you know me, you know I’m really laughing at that name.) _

Try it on your next chest day and let me know what you think. 
_

Your upper chest WILL thank you. 
_

If you have questions, message me here. 
_

I am #ThePTBoss
#YourFavoriteTrainersFavoriteTrainer
_

_
 @biggunsmike
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Upper Chest Triple Stack Attack! _ f you want to optimize muscle growth, you can't fear muscle failure in different ways. _ Pushing past your limits can be accomplished by cycling between periods of lower, mid, and higher intensity training. _

Do what you love and love what you do. 
I owe it to myself to be great.

REAL results come from REAL work •
•
•
•
•
#fitnessmotivation #fitnessaddict #ironaddicts #gymlife #fitspiration #powerlifting #deadlift #bench #backday #gymmotivation #instafit #fitnessgoals #gymrat #instafitness #getfit #gymtime #muscle #fitnessinspirations  #gains #thick #1stphorm  #1stphormlegionnaire #beastmode #gains #TrainLikeAChampion #buildinggreatness
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Do what you love and love what you do. I owe it to myself to be great. REAL results come from REAL work • • • • • #fitnessmotivation #fitnessaddict #ironaddicts #gymlife #fitspiration #powerlifting #deadlift #bench #backday #gymmotivation #instafit

My World. 
These two are the best absolute most inspiring people to me.
Although I raise them and love them more than anything in life (tough love as needed) and on this earth. They are my motivation in all that I do. My two stinkers.
There is not a thing that can stand in my way when it comes to the love for them that I have.
They know wholeheartedly that if they are wrong they are wrong and we will fix it, but we will and especially I will not brush it under the carpet.
We keep our House clean and there is  percent accountability, however there is nothing that can not be overcome.

I am so glad I was able to get my Sweetheart to agree to be in a picture today that she knew I would post.
13 is a dads curse.
She tagged along for our circuits workout today in one of our favorite family places today. We would always play and walk the trails here when they were just little ones.

Now they are up to my height and climbing.. Family is the most important thing in this world to a father that is a father. To a man that was raised to believe in family, the way I was by great people that sacrificed so much for me.. I am so proud of them both for how strong they are becoming in life.

I am so thankful and blessed, I even kept my shirt on!  Stay and be ever blessed. There is not a thing that I would not do for my God, Family and Country.

God Bless you all. 
Get UP, Fire it UP, Spartan the hell UP^^^^ I am always here if you need me.
Stay Strong and Stay Vigilant 
Do RIGHT. 
I got your six.
CARPE DIAM
God Family Country God Family Country
God Bless you all;
Always 
Doing 
Until
Time
Yields 
Infinitely 
Living
On
Virtue 
Endures
Relentlessly With My Shield Or On It Sanctum Fortis Bellator Nemo Me Impune Laces Set^
I Love;
#sanctumfortis #fortheloveofgodfamilyandcountry #fnx #fnxambassador https://fnx.grsm.io/EricSal click and save with 15% > IGY6  https:// #1stphorm #staygroovy #stayformless
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My World. These two are the best absolute most inspiring people to me. Although I raise them and love them more than anything in life (tough love as needed) and on this earth. They are my motivation in all that I do. My two stinkers. There is not a

Thanks to @babybeast9 for dinner tonight! First time having tortellini and I have to say I’m a fan! Had it with shrimp with a spicy cream sauce! Glad it was my cheat meal because I ate way to much of it!
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Thanks to @babybeast9 for dinner tonight! First time having tortellini and I have to say I’m a fan! Had it with shrimp with a spicy cream sauce! Glad it was my cheat meal because I ate way to much of it!

Hi guys!! So I wanted to take a minute and talk about cardio. There are a few different takes on cardio. There are those people who hate cardio & believe that it causes gain loss. There are also people who understand the positive impact that the right kind of cardio can have on your gains. 
Cardio contributes little to building lean, muscular athletic bodies but, can actually be beneficial to your lifting program when it is properly structured and implemented. Don’t get me wrong lifting comes first and foremost. When lifting is combined with the right frequency of cardio even just a few short sessions a week you will be looking at much better gains and incorporating a steady state of cardio can actually make you a better lifter.
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You should be in the aerobic zone and maintaining a heart rate between 120 and 150 for 30 minutes 3 to 4 times a week.
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Why you ask?
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Well, a healthy heart is a strong heart! One of the most important adaptations from frequent aerobic exercise is a thing called stroke volume, which is defined by how much blood is pushed out of your left ventricle (one of the heart's chambers) during cardiovascular work. Cardio does your blood vessels good! Performing steady-state cardio helps add more capillaries to the muscle tissue than lifting alone. Cardio also allows your body to do more work overall. The key here is work capacity, or simply the ability to perform more work within a given time period. 
I hope this post helped you gain a better understand as to why it’s important to include cardio into your lifting routines as well. 
Some of my favorite cardio routines consist of the AB, the stair master & simply jogging!
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Hi guys!! So I wanted to take a minute and talk about cardio. There are a few different takes on cardio. There are those people who hate cardio & believe that it causes gain loss. There are also people who understand the positive impact that the righ

Grocery shopping..you either hate it or love it, but we all have to do it! I actually enjoy grocery shopping! I know it can be super overwhelming if you are wanting to start eating healthier, but not sure where the heck to start!⁣⁣
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So I am hoping these tips can help you next time you’re in the store!⁣⁣
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Tip #1: MAKE A LIST. Check what you already have at home & plan out your meals according. Write down what you NEED and this will make it much easier on staying on track when you get in the store!⁣⁣
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Tip #2: Shop the perimeter of the store! This means shop around the outside of the store, rather than the inside! You will find more of your produce selection in these areas, as well as your healthy meats!⁣⁣
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Tip #3: Eat before you shop! Never go into the grocery store hungry because most likely you will opt for the bag of chips! I make sure I always carry an extra @1stphorm Level-1 bar in my purse so I don’t run into situations like this!⁣⁣
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Tip #4: Don’t put tempting foods into your cart! Trust me, I’ve been there where I would put ice cream into my cart & I would tell myself that I could hold back from eating the entire tub in one sitting, WRONGGG. Keep tempting foods out of the house! OUT OF SIGHT, OUT OF MIND. If you put it in your cart, most likely it’s going to end up in your mouth! ⁣⁣
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Tip #5: Don’t mindlessly walk around the aisles! I am guilty as charge on this one! Like I said, I really enjoy grocery shopping & sometimes find myself in aisles that I shouldn’t be, like the ice cream isle  stick to your list & this will help you from giving into temptation!⁣⁣
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I hope you guys found this helpful! If you ever need help with knowing what foods to get, message me! I would be more than happy to help you! If I have to go grocery shopping with you because you are confused, that’s what we will do! ⁣⁣
🥞🥦🥕⁣
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#groceries #groceryshoppingtips
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Grocery shopping..you either hate it or love it, but we all have to do it! I actually enjoy grocery shopping! I know it can be super overwhelming if you are wanting to start eating healthier, but not sure where the heck to start!⁣⁣ ⁣⁣ So I am hoping

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