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User Image fit_gym_boy1 Posted: Mar 20, 2018 2:06 PM (UTC)

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@ocrleah 🚨Rise and Grind!!!!🚨
Today was strength day and man, they say you don’t use it you lose it? Been a long time since I did toes-to-bars! I used to loooove them but boy could I tell a difference now! Gonna have to work these more into the routine for sure!!! Yay for burning abs though!! 💪🏻 .
#DWEP #DWEPfit #DWEPstrong #enduranceproject #consistency #train #lifesbetterwhenbattled #teamphoenix #ironsharpensiron #1stphorm #iam1stphorm #legionofboom #duespaid #mfceo #neversettle #100to0 #fitness #fit #fitmom #strong #strongwomen #gym #fitnessaddict #abs #focus #purpose #passion #strengthspeed #work @1stphorm @procompression
Last week I posted this pic on my story to remind you guys that scale is not the be all end all. .
Your weight is going to increase throughout the day. Your first weight of the day when you wake up and pee is the lowest your weight will be for the day. So...take it and leave guys. Don’t go back on the scale. Drinking one glass of water is going to make that number go imagine what a full day worth of meals and beverages is going to do! .
Last week I weighed myself in the morning and was 146. I went to the doctor at 2:30pm that day and I weighed in at 153. That’s a 7 in difference in a matter of hours!!!! .
The scale fluctuates every single day, especially for women. Did you know that sore muscles can make the number on the scale higher? So sore muscles = fat? Hell no. Take the number on the scale with a grain of salt. Measure. Take pics. And stay consistent even if the scale tells you you’re not on track. If you’re following your plan to a T, you’re on track. So fuck what the scale says mmmmk?!
You can take the girl out of KU but you can’t take the KU out of the girl. ❤️🌻 Just somewhere over the rainbow counting down the days til game day.
#KU #kujayhawks #kubasketball #rockchalkjayhawk
User Image runningdownadreamsb Posted: Mar 20, 2018 2:03 PM (UTC)

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Stop getting hung up on the scale!! I weigh the same in both of these pictures and they're 8 weeks apart. .

It may not look like much but I lost a few inches. You can mostly see it in my waist and hips. .

I will admit that I was not consistent in my eating habits. That's a constant struggle. I didn't grow up eating healthy and I don't like alot of things but I'm changing that for my daughter.

2 weeks into this challenge, I started half marathon training again. For the most part, I try to keep up with strength training 3-4 days a week. With half training, my body needs all the carbs and I just want to the progress I made while I was focusing on strength from Nov through Jan. after my last 2 halfs in Oct.

My work schedule is all over the place. My hubby works crazy hours with a long drive (He has been off here and there a few times this year but he's back to the grind this week). And then there's that little wild child who's here with me 24/7. Life happens and you just have to roll with it. I know I would do so much better if we had a consistent schedule but it is what it is!

My next half is in 40 days and I have a sub 2 hr goal. Thankfully my little lady loves our stroller runs. I can't wait to share my results again in 6 weeks!
Machines Vs Free Weights 👇🏻
All debates aside, when the goal is to grow the muscle either will do.
When it comes to arms, I tend to prefer machines because most arm exercises in general are isolation exercises.
This allows maximum controlling of tempo when used properly and send blood rushing to the muscles for a nice pump!
Free weights do the same, and often hit more muscle groups than just the one you’re targeting. Which is great, but for focused training on a specific muscle group machines have the advantage.
Free weights seem to be best served for strength training and compound lifting, such as Squats, Bench Press, and Deadlifts.
It’s kind of like Ford Vs Chevy, both will get the job done, and roughly the same quality. You just have to pick your preference.
Me personally, I try to use both machines and free weights to hit as many angles as possible.
Employing them both allows you to get strong, and have a super hero physique. (Along With proper diet and supplementation of course 😉)
What’s your favorite Arm Exercise?
Have any questions about Lifting? Eating? Or Supplements? DM me and I’ll do my best to answer your question!
Follow Me for more related content!
#colemanscomments #ghostcarmentality
#iam1stphorm #1stphorm #tilvalhallaproject
Starting the day off with the perfect amount of energy! 😏
Motivation. Let’s talk about it.
Some of have it, some of us don’t. But what is motivation? If you google it you will find this. Motivation: the general desire or willingness of someone to do something.
Ahhh ha!! WILLINGNESS. Key word. Motivation is what you are WILLING to do in order to get where/what you want. Motivation comes from how bad YOU want something, what gets you going.
I’ve had SO many people say “ahhh I need your motivation”. “Can i have your motivation?!”. And that is the problem y’all. I call them motivation leaches. People expect things to just be giving to them. Handed to them without working for it. THATS NOT HOW IT WORKS. WAKE UP. It’s reality check time.
Saying “oh I just don’t have the motivation you do” is a cover up for being LAZY. it’s an excuse. A really DUMB one - but people use that as a crutch to make their self feel better for not wanting to do the work. It’s sad.
People have the results YOU want bc they WORK FOR IT. EVERY SINGLE DAY. DAY IN & DAY OUT. Not just when they feel like it. They don’t depend on others. Picking & choosing when to be “motivated” will get you absolutely NO WHERE. Can’t be motivated for 2 days then take a 3 day break. That’s half-ass & you’ll get HALF the results.
If your one of those people who constantly “looks for motivation” think about this.. where were you this time year? Have you made the progress you’ve wanted? Are you where you WANT to be? No? Well, stop LOOKING for someone to motivate you & start motivating your own damn self.
Stop being lazy. Stop making excuses. Stop only giving 50%. Stop talking about it & BE ABOUT IT. No one feels sorry for you. No one will give you the abs or butt you want.. YOU can. But will you? Make the change today & stop being a motivation leach. ✌🏽.
User Image running_and_dreaming Posted: Mar 20, 2018 1:59 PM (UTC)

1 Aden
Complete change in training, nutrition as well as mindset.
#abcheck yep still there 🤭
Shorts - @feedmefightme
Tank - @mlb
Body - @alpha_elite_physiques
Supplemented- @1stphorm
Links in the bio 🔥
User Image renhrtden Posted: Mar 20, 2018 2:00 PM (UTC)

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User Image stepherooni Posted: Mar 20, 2018 2:00 PM (UTC)
5 Ludwig
My hair may be all over the place but it’s the longest and strongest it’s been in awhile 😅 My go-to breakfast with avocado toast and whole, pasteurized eggs keeps me satisfied through the morning! The yolks from these eggs are much deeper in color and the flavor is on another level 😋

#functionalmedicine #foodismedicine #healthyfood #breakfast #avocadotoast #empoweringwomen #womenshealth #hormonebalance #austintx #wellness
Happy 1st Day of S P R I N G💐🌸🌷
Even though it doesn’t feel or look like it here in Indy, we’re going to pretend it does🙃 -
The other day I was listening to the TNT podcast (if you don’t already listen to it you definitely should) & something they were talking about really stuck with me. -
We are a generation who lacks patience. We want everything done now, results now but we aren’t always willing to put in the work for it. We want it to be quick and easy. So we lean towards the new “diet fad” that supposedly just melts fat away with little to no actual work. -
Well you can do those “fad diets” but what happens when you don’t have the lasting results you were looking for. & had you just started your journey “the hard way” you could be seeing real lasting results already. -
Rome wasn’t built in a day, it takes time to get the body or results you want. But there is no “easy” way out. It takes persistence, consistency, dedication, & control. But I promise the end result is so worth it & don’t you want to say you earned it..? -
Moral of the story: don’t cheat yourself, earn what you work for. You’ll never look back & say, I wish I never started. But you will wish you did💕 -
#iam1stphorm #1stphormlegionnaire #legionofboom #noeasywayout #duespaid #workforwhatyouwant #earnit
HAPPY SPRING ☀️...Although it doesn't feel it, summer is right around the corner. With my racing background, this time of year has always been crunch time for me, and the last chance to put in the work to achieve my summer goals.

Is your goal to take one minute off your mile run?

Is it to add 6" to your box jump?

Regardless of your goals, in order for us to achieve them, we must make a realistic plan with short term progressions, that will eventually lead to success.

Write down your goals, make a plan with progression toward the goal, allow yourself time in each progression, and stick to the plan... don't rush it!

Results won't come overnight, but if you are consistent, and put in the work you will get there.

What are your goals?

#fitnessmotivation #backflips #doubleunders #muscleups #goals #plan #execute #dontgiveup #believeintheprocess #digdeep #1stphorm #iam1stphorm #legionofboom
User Image renecacramer Posted: Mar 20, 2018 1:52 PM (UTC)
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*****TONIGHT***** Sign up asap if your interested... we filling up!!! Or follow my FB page "itsniknak" for updates on my next classes! IT'S FREE!!!! #fitness #Iam1stphorm #payitforward #250KCHALLENGE #fitfam #thickisthenewskinny #getinshape2018
User Image beckyfidlerfitness Posted: Mar 20, 2018 1:54 PM (UTC)

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I'm many of you have a job as an intensive manual laborer?? If you do, what do you do??
The busy season is coming!!
#spring2018 #bluecollarbrotherhood
#hardscapebrotherhood #beckyfidlerfitness #legionofboom #iam1stphorm
User Image joey_phit Posted: Mar 20, 2018 1:54 PM (UTC)

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Had an awesome workout with my brother Lamar @transformation_fitness2
Still disappointed at having to take significant time off from chest workouts from the scare I had. I feel like it’s really got me lagging way behind on definition. That’s all good though, this is a big goal I’ve got set for myself this year. By the end of 2018 I’ll have a SIGNIFICANT change in my overall strength and aesthetics!
#1stphorm #iam1stphorm #legionofboom
User Image ambernicolefitness Posted: Mar 20, 2018 1:52 PM (UTC)
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That’s one of my biggest why’s ❤️ what’s your Why? What makes you get out of bed every day and work towards a goal? What drives you? #findyourpassion #findyourwhy #simonsinek #youwillnotgiveup #iyfcollective #fitmom #inspireothers #mywhy #igfitfam #iam1stphorm #legionofboom

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