#legionofboom

I am so proud of this girl!!! 🎉 She has decided to make a change in her life 💪( #transformationchallenge ) this year! She is so so motivated towards it and is willing to learn how to be the best she can! I'll be here going every step of the way as well! You aren't alone!!! I am so proud of you and thankful for you Lindsey! • We've been friends for 15 years! And I am so thankful for that friendship! Recently you popped back into my life asking for help to change your life! 🏋️‍♀️ While in reality you've actually changed mine in these past few weeks! You've filled me with more drive and motivate me to keep pushing myself, (You've actually been better at waking up in the mornings for the gym than I have and that may be one of my most favorite places on earth)!🤣 Lol, thank you for all the jokes, pep talks, and laughs until our abs hurt! I am so thankful for this and I cant wait to see what the next couple weeks are going to look like for you and I! Let's keep it up! LET'S GO!!! • #wall 😜 #2020vision 🌟 • #grindneverstops #iam1stphorm #gymlife #gymnation #gymbuddies #bestfriend #transformationchallenge #legionofboom #proud


0💬Normal

Stealing this idea from @windoverlifts. I set “New Years Resolutions”, then broke them down into what I can do during @1stphorm New Year Sprint to achieve them, and now I’m going to break them down into weekly intentions to help see them through. Pen to paper. Thoughts to actions. ... This week’s intentions: 1. Gym 4x 2. 100oz water daily 3. Macro accountability (Within 5g of P and C, within 2g of F) ... This picture is in July, a time that I was much happier and healthier. No one to blame but myself. It’s time to put my head down and pay my dues.


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Forget about goat yoga.. can we make dog yoga a thing?


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Starting to get the hang of this. | | Well...when I go back and watch the film I think otherwise😂 | | Definitely still pretty stiff doing the functional stuff, but it’s getting easier and feeling more natural every day. | | I usually find myself doing a little bit of strength work at the beginning of a workout, and then finishing with a metcon. | | One of the best parts about it is that it doesn’t take very long. At most an hour and then I’m out. | | And that really helps a lot...because right now things are definitely about to start picking up at work😅 | | Here was the metcon: 21-18-15-12-9 Cals on rower Box jumps | | #iam1stphorm #mytransphormationstartstoday


1💬Normal

👊𝐄𝐌𝐎𝐌 𝐖𝐎𝐑𝐊𝐎𝐔𝐓👊 ༺ 𝙵𝙴𝙴𝙻𝙸𝙽' 𝙱𝚁𝙰𝚅𝙴?◀️ 𝚂𝚆𝙸𝙿𝙴 𝙻𝙴𝙵𝚃 & 𝚃𝙰𝙿 𝚂𝙰𝚅𝙴💾 ༺ What Is EMOM? EMOM is the acronym for Every Minute On the Minute. EMOM workouts normally range from 5 to 30 minutes and include one or multiple exercises. The way it's done is you perform 1 or more reps of the exercise(s) on the minute then rest, until the next minute. 𝚂𝙾 𝙸 𝙳𝙴𝚂𝙸𝙶𝙽𝙴𝙳 𝚆𝙷𝙾𝙻𝙴 𝚆𝙾𝚁𝙺𝙾𝚄𝚃 𝙼𝚈𝚂𝙴𝙻𝙵 𝙸 𝙷𝙾𝙿𝙴 𝚈𝙾𝚄 𝙶𝚄𝚈𝚂 𝚆𝙸𝙻𝙻 𝙻𝙾𝚅𝙴 𝙸𝚃💞 ༺ 🔥𝕎𝕆ℝ𝕂𝕆𝕌𝕋 𝔻𝔼𝕋𝔸𝕀𝕃𝕊🔥 ༺ 5️⃣𝐌𝐔𝐒𝐂𝐋𝐄 𝐔𝐏'𝐒💣 3️⃣𝐂𝐋𝐄𝐀𝐍&1️⃣𝐏𝐑𝐄𝐒𝐒💣 🔟𝐒𝐋𝐀𝐌 𝐁𝐀𝐋𝐋💣 4️⃣𝐎𝐕𝐄𝐑 𝐇𝐄𝐀𝐃 𝐏𝐑𝐄𝐒𝐒💣 1️⃣2️⃣(CALORIES)𝐀𝐒𝐒𝐀𝐔𝐋𝐓 𝐁𝐈𝐊𝐄💣 8️⃣𝐁𝐔𝐑𝐏𝐄𝐄𝐒💣 ༺ 𝗬𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗱𝗼 𝗮𝗹𝗹 𝘀𝗲𝘁𝘀 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝘄𝗶𝘁𝗵 𝟭 𝗺𝗶𝗻 𝗿𝗲𝘀𝘁 𝗮𝗻𝗱 𝘁𝗵𝗲𝗻 𝗿𝗲𝗽𝗲𝗮𝘁 𝘄𝗵𝗼𝗹𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 4 𝘁𝗶𝗺𝗲𝘀 🔥 SORRY DON'T HATE ME GUYS 😛 ༺ 𝑲𝑬𝑬𝑷 𝑺𝑯𝑨𝑹𝑰𝑵𝑮🔥 𝗜𝗙 𝗬𝗢𝗨 𝗘𝗡𝗝𝗢𝗬 𝗧𝗛𝗘𝗦𝗘 𝗣𝗢𝗦𝗧, 𝗟𝗘𝗧 𝗠𝗘 𝗞𝗡𝗢𝗘👊 ༺ 𝐖𝐇𝐎𝐋𝐄 𝐎𝐔𝐓𝐅𝐈𝐓 𝐁𝐘 @gymshark 💣


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Leg Workout . Today was my first Workout from the New Year Transphormation Challenge! . Swipe through the pics to see the Workout in the My Transphormation App. . This is where I will get my training sessions from for the 8 week challenge. . I am doing the Traditional Lifting Plan at the Advanced Level. . Swipe further to see me in action! . Do you have some physique goals you would like to meet? . There is never a better time to get started! . Download the My Transphormation App and Choose the Premium Version. . You will have all the support you need to make a real physical change. . You will be provided with everything you need to adopt healthy habits that will stick with you for the rest of your life! . Join with me! You have until January, 20, 2020. 11:59pm CST. . Look for the My Transphormation App in the Links in my Bio. . Check out the Workout and let me know if you have any questions! . K, Love You! . Byeee! . #legday #iam1stphorm #legionofboom #1stphorm #mytransphormationstartstoday #mytransphormationapp #myfatloss . #trainwiththb #liftwiththb #flexwiththb #team1thb #yegcoach #yegfitnesscoach #yegfitness


0💬Normal

Sometimes you have to rise and shine at night. I took a rest day yesterday and it felt great! But that also meant my 10 mile run had to fit in somewhere today. I’m building endurance, so I can’t miss a day. Tonight was a push, but it showed me there’s always more in the tank than you think. So, get out there and push through! #marathontraining #fleetfeet #warriorfit #1stphorm #iam1stphorm #mytransphormation #legionofboom


2💬Normal

Right now believe it or not one of my favorite supplements is a beetroot powder! 😆 • Beetroot powder can help with so many different things! 🤯 • ✅ Kills free radicals 💀 ✅ Improves blood flow 🩸 ✅ Boosts cognitive function 🧠 ✅ Strengthens your immune system😷 ✅ Helps boost your energy/metabolism🔥 • I personally use the Opti-Reds 50 by @1stphorm but throwing any high-quality beetroot powder in will do! 👍🏼 • If you have any questions let me know! I am always here to help! 😊 • • •


3💬Normal

#sundayfunday #weekend #legday Guys it was one helluva weekend and I had one helluva #workout yesterday in the #gym. After missing 4 days of #exercise I hit it hard the last 4 days and I feel great 💯✔💯✔ It was a #hiitworkout for the lower body that I absolutely blasted for 90 minutes. I did one HUGE circuit for my legs. Lunges, #kettlebell RDLs, @torquefitnessusa Tank pushes/pulls, #boxjump #burpees (shown), and legpress with some #core work mixed in 💣💥💣💥 It was alot of #cardio and #sweat involved and my legs were quivering when it was said and done. I did 6 rounds of this intense ass session and called it a day 🔥🔥🔥🔥 My routine should be back to normal starting this upcoming week starting with Chest/Back in the morning!!! I hope you all had a wonderful weekend #fitfam and see ya tomorrow 💪💪💪💪 @24hourfitness @1stphorm @mutinygymwear @tuffwraps @janet_elizabeth11 #personaltrainer #fitness #fitspo #stayfit #gymlife #bodybuilding #nutrition #health #1stphorm #iam1stphorm #legionnaire #legionofboom #mutinygymwear #refusetobeaverage #athlete #butdidyoudie


2💬Normal

Ever felt stuck underneath an insurmountable task? Felt the weight crushing down on you Unable to look up and see past the burden on your shoulders Squatting is a lot like that and I think it’s always been my favorite lift Feeling weighed down and fighting through to get back up is exhilarating. It is the best representation of overcoming challenges in our lives in the gym. I make it a point to squat at least once a week. Not only because squatting is beneficial for developing leg and core strength but because heavy squats also help develop mental strength as well and teach you that focus, determination, and planting your feet and bearing through the weight can lead to success. I currently follow the Strength Training Program in the MyTransPHORMation Starts Today App and recommend it for those looking to improve their overall strength. It’s free to download in the App Store and provides customized macros and custom daily workouts. Oh and if you start by tomorrow and decide to get serious about changing your life you stand a chance to win $50,000! Ready to get started? 📸: @alex.luebbers #iam1stphorm #mytransphormation #duespaid #legionofboom #squatforyourlife


4💬Normal

What’s life without a little risk? Itching for my next adrenaline rush. Anyone have any good ideas?! #risk #skydive #youonlyliveonce #adrenalinerush #iam1stphorm #legionofboom


1💬Normal

Sweet Sundays😴 gotta love getting a family outing to the gym, hitting the grocery store and throwing some quality meat down on the grill. Easy back/shoulders workout. Deadlifted for the first time in weeks (felt fantastic) ran some sprints with Ms. Puppers and watched @leanncepuran bend over in yoga pants more times than I could count 🤷🏾‍♂️ as Ice Cube would say, It was a good day. . . . ————— @inkandbones.athletics @1stphorm @superleagueathletes @elitestrengthperformance ————— #aesthetic #athlete #superleague #daytonabeach #floridafitness #personaltrainer #functionaltraining #powerbuilding #tattooed #tattooedandemployed #fitnessmotivation #gym #fitlife #gymlife #nasmcpt #powerbuilder #weightlifting #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid


1💬Normal

Day 1⁣ ⁣ It's the start of the first eight week sprint challenge this year.⁣ ⁣ Spring is right around the corner!⁣ ⁣ Helping people in these challenges helps hold me accountable. I have to work hard to maintain!⁣ ⁣ The best part is you are not in this alone.⁣ ⁣ There is a supportive community where you can make friends and enjoy the journey.⁣ ⁣ There are interactive live stream seminars where YOU CAN ASK QUESTIONS.⁣ ⁣ You can easily do everything you need all in one app. ⁣ ⁣ Take your pictures easily and it puts the day and date right there. No more awkward holding up a card or newspaper.⁣ ⁣ You get custom workouts, and there are many to choose from. You get help with those workouts.⁣ ⁣ You can track your food, see your macros, and I can review your macros any time to help you.⁣ ⁣ Once you learn the tracking system it's easy and very accurate.⁣ ⁣ And you can message me there anytime and I respond to messages every day!⁣ ⁣ ⚀ Step 1 : Download the app. The link is in my bio on IG, and in the first comment on FB.⁣ ⁣ ⚁ Step 2 : Upload your pictures by tomorrow at midnight Central Time.⁣ ⁣ ⚂ Step 3 : Message me in there so we can get started on the real work!⁣ ⁣ Come on. Let's do this!! I got your back.⁣ ⁣ #nibblesfitness #TransPhormationchallenge #phamily #Iam1stphorm #legionofboom #certifiedpersonaltrainer #healthyweightloss #50plusandfabulous #fitover50women #fitnessover50 #womeninblue #womeninlawenforcement #weightlosshelp #weightlosstips #fatlosstips #transformyourbody #weightlosstransformation #leadfromthefront #workoutideas #workoutathome #youcandothis


3💬Normal

. It’s ok if you fall apart sometimes. . Tacos 🌮 fall apart and we still love them. . . Just don’t forget to take your vitamins every day so you’re strong enough to deal with your taco conundrums and the fact that sometimes they are at the top of your food pyramid.🤷🏼‍♀️ . . . That’s exactly why I keep my @1stphorm @1stphorm Micro-factor on deck.😎 . . Photo by @llphoto__ #microfactor #1stphormmicrofactor #1stphorm #iam1stphorm #1stphormathlete #legionofboom #momsof1stphorm


5💬Normal

Seahawks assistant QB coach Steve Shimko is leaving the Seahawks to coach at Boston College. The Seahawks now have an vacancy at that position. - Who would you like to see them hire as assistant QB coach? - Thoughts? • #gohawks #Seattle #Seahawks #12thMan #12s #ImIn #SeahawksFans #SeattleSeahawks  #SeahawksFaithfull #Dangeruss #12sOfSeattle #LegionOfBoom #MakeEmMiss #SeahawksFriday #BlueFriday #SeahawksSunday #SeahawksEverywhere #LOB #NFL #NFLsunday #WhyNotYou #MakeThemNotice  #SuperBowl48 #SuperBowl49 #SuperBowl48Champs #WeAllWeGot #WeAllWeNeed


0💬Normal

Pretty much sums it up! 😍🐾🤗 . . So what’re your current goals? . . Health? Nutrition? Fitness? Mentality? All of the above?? 🙋🏼‍♀️ . . What’d you think about on Jan 1st? I know something came up! What entered your mind when I asked that??! Comment below & share one thing! 👇🏼👇🏼 . . Have you joined the Gals with GRIT Group yet?! Find us on FB where we dive into more detail of what to eat, meal ideas, workout routines, & mindset challenges! . . LINK IN BIO!! . . Facebook.com/groups/GalsWithGRIT . . #personaltrainer #nasm #nasmcpt #cpt #health #wellness #jennasmithwellness #nutrition #fit #fitness #liftheavy #eatclean #trainmean #workout #muscle #lean #fatloss #gains #puppymomma #dogmom #girlswholift #girlswhoworkout #iam1stphorm #legionofboom #fitnessgirl #strong #lifestyle #commonsense ✌🏼


0💬Normal

Richard Sherman once said that he was the best corner in the league. I think this game was a great way of showing it. Richard Sherman is going to the super for the 3 time in his career. Packers fall short of getting the comeback. But Mahomes vs Sherman in the Superbowl. #nfl #nfc #nfcchampionship #nfcconferencechampions #packers #49ers #richardsherman #seahawks #legionofboom #jimmyg #mahomes #superbowl2020 #miami


0💬Normal

01.19.20 - Nice 2 day break, but we’re right back to work. - Little arm session to get a head start on the week. - Also, if ya haven’t tried Alphasurge with your routine (especially if you train at night)... ya should. 100% my favorite go-to stimulant free pump product👉🏼💪🏼 - Hope your weekend was f*cking amazing 💯


3💬Normal

Leg Day you always treating me right. To build a booty you must put your booty through some harsh workouts. And eat in a surplus. Feed and love the booty ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ Oh btw these leggings are loose and trash. Sorry. Don’t get these 🤷🏼‍♀️🤷🏼‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dailymotivation #gymmotivation #alphalete #titan #gym #fitness #fit #fitgirls #alpha #athlete #dailygym #gymsharkwoman #health #dailyhealth #24hour #1stphorm #duespaid #legionofboom #wedothework #betheone #titanstrong #bodybuilding #fitspo #fitness #iam1stphorm #24hour #gymshark #1stphorm #legionaire #gymshark66 #nutrishopnorthridge #nutrishop


4💬Normal

Let’s get to work. Tomorrow officially kicks off the New Years My Transphormation Challenge and I’m super excited for these next 8-Weeks! If you haven’t signed up yet, there’s still time to do so, please just reach out to me! Remember, the changes will only happen if we put in the work!


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And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it. - #knowledge #pushyourself #positivevibes #photooftheday #legionofboom #1stphorm #s2faction #motivated #motivation #humpday🐫 #workout #weightloss #protein #fit #fitmom #fitness #nutrition #instagood #instadaily #inspiration #inspire #thinmints #girlswholift #grow #domore #dominateyourlife #s2factionistas #npcfigure #npc


5💬Normal

Going for the gold 🥇 Visit onekingdomapparel.com home of the metallic colors!


4💬Normal

3 weeks into 2020. • How are things coming along? Are you staying on track? Stumbling through? Insecure when challenging yourself? • The truth is, we're all trying to do what we can. To the resolutioners, you've got nothing but a support network out there rooting for you. Same goes for the experienced ones. • Just because we're listening to our music or podcasts, music, or who knows what, doesn't mean we aren't rooting for you. I'm seeing people coming in late at night to avoid "the crowd" & the "fit Bros and Babes," concerned about being judged. This is a horrible mentality that need to be corrected. Immediately. • I know these fit people, and believe it or not, they are just as insecure, arguably more in some cases. Everyone has a self esteem issue or battle they're dealing with, and these folks work desperately to fill that void, at a borderline obsessive level. Don't think you're alone on this. • The cure? Easy: focus on you & you alone. Believe it or not, people are so focused on their routine, that tunnel vision sinks in. But don't hesitate to ask if you need a little guidance. • If you have a question, ask. If you need a spot, ask. If you're curious about a certain routine, ask. Stop holding yourself back in case you think you'll be laughed at. You won't be. • We're all trying to get into the best possible shape. Let's get there together. Keep working, whether you're stumbling through it or not. • Get after it. I'm rooting for you all. Happy Sunday, everyone. • • • • • #sundayvibes #sundaymotivation #iam1stphorm #iamarete #2020goals #newyearsresolution #getafterit


3💬Normal

Another Set Up Sunday Success! Even though I don’t have school tomorrow I decided to still meal prep today. Meal prepping has been 🔑 to me hitting my goals. I can remember scrambling trying to quickly throw something into my lunch bag the morning of going to work. It was usually not as healthy and there definitely wasn’t enough to keep me full throughout the day. This led me to go straight home and eat more food just to be full. Now that I prep, I no longer do a quick grab, I’m full throughout the day, and I’m able to go to the gym after work without worrying about being hungry 🙌🏻. . . If you’re unsure where to start, I suggest prepping for one meal a day and then build from there or prep for a couple days if you don’t like to eat the same food throughout the week! Keep it as simple as possible and it will become a habit! P.S. My Facebook group is always a great place for help with recipes and people to help you stay accountable to it! Who else prepped for the week ahead 🙋🏼‍♀️?


3💬Normal

IG TAG!!!! @nicolebutler_cf I GOT ONE!!! 😳😳🤣🤣🤣🤣🤣🤣💪💪💪


4💬Normal

Day 1 💙 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tomorrow starts the 8 week TransPhormation Challenge of 2020. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . I’ve encouraged others to do this but as I said, I’m rig alongside of you in this! I am eager as well since I just started a new training program myself 💪🏻 . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ We are in this together. These challenges hold us accountable. If you haven’t registered please head over to the link in my bio for the app as well as the private Dream Team support group. . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You are able to take these pictures, get your macros, log your food, and get workouts in the MyTransPhormation app. Need more of a push? I’m only taking on three more one on one clients in the Champlin area. Let’s get after it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


7💬Normal

This Kimcoction is a winner!! Added sweet siracha chicken that I purchased at @frysfoodstores in the frozen section to @leancuisine white Vermont cheddar Mac and cheese and topped it with fresh cilantro and siracha seasoning!! Scroll left to see details and macros! #workout #fit #fitness #fitgirl #motivation #gymworkout #bootyworkout #iifym #macros #fitnessmotivation #fitmoms #fitmom #workoutvideo #healthy #fitspiration #bbgcommunity #weighttraining #wod #macroscoach #macrosforlife #bbgtransformation #healthylifestyle #flexfriday #iam1stPhorm #1stPhormAthleteSearch #WeDoTheWork #LegionofBoom #1stPhorm #BeThe1 #WeDoTheWork


0💬Normal

Starting the My Transphormation Starts Today Challenge! #mytransphormationstartstoday #iam1stphorm #wedothework #legionofboom


3💬Normal

Cardio Blast is making a COMEBACK at Stone Mountain Park! February 1st at 10am! DM for details • Hot Potato drill w/ some Stationary Jog.. Warm up.. ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 💥Cardio Camp FEBRUARY 1st, SATURDAY 💥 1️⃣LOCATION: Stone Mountain Park! 2️⃣Time: 10am 3️⃣Address: 1000 Robert E. Lee Blvd Stone Mountain, GA 30083 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ Meet @ the Bottom of the Mountain 1️⃣Jog Up the Mountain for (2mins) 2️⃣Walk for (5mins) ⚫️💥Repeat the 2 til we get to the Top of the Mountain💥⚫️ ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 💥Top of the Mountain:💥 1️⃣H.I.I.T. Cardio 2️⃣Abs/Cores 3️⃣Speed & Agility Training ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 💥PLEASE ARRIVE 30mins EARLY to Find PARKING!!💥 ⚫️Make sure you eat at least an hour before class, Bring: 🔘Cold Water 🔘Yoga Mats 🔘Workout gloves 🔘Pre-workout foods 🔘Protein shake 🔘Oatmeal 🔘Egg Whites or 1 slice of Ezekiel bread with jelly 🔘3-4 slices of Deli Turkey ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 1️⃣How to Register for the Class: 2️⃣Email: ATLTrainer1@Gmail.com📧 ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ 🏋🏾Join #MuscleGangFitness to get your Body right!! I will help U Achieve your Goals! 📞📲📥 my Phone: (678) 228-4546 Cashe' ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #CardioWorkout #EnduranceTraining #NikeTraining #FitFam #FitnessJunkie #GymFlow #BodyBuilding #Results #TrainingMode #LegionOfBOOM #PersonalTrainer #TeamFitness #StrengthAndConditioning #BootCamp #WeightLoss #TrainingMode #Aesthetics #Fitness #FitnessAddict #FitnessLifestyle #FitLife #FitnessBody #AtlTrainer #FitnessMotivation #FitSpo #Fitness247 #GroupTraining #MuscleGangFitness #NikeSponsor #NikeTrainer #StoneMountain


0💬Normal

The Transphormation Challenge starts tomorrow. Are you ready to join me and change your life? If you’re interested either comment below or DM me to find out how to join my team! I’d love to have you. #iam1stphorm #1stphorm #legionofboom #duespaid #wedothework #transphormationchallenge #transphormation #mytransphormationstartstoday #strongwithsam #healthynurse #fitnurse #strongwomen #strongnotskinny #womenwholift #girlswholift


6💬Normal

So I used to think that to get the body you wanted it was 50% exercise and 50% nutrition. - It wasn’t until I got older that I realized that it’s complete bullshit and here’s why. - If you gave 50% effort into anything in life what kind of result do you think you’d have? - Prolly something you wouldn’t be too proud of I bet. - So how you get the best results? - You give it 100% and more. - It’s really that simple. - Generally I eat clean Monday through Friday, 6 times a day and it’s always the same meals. - The weekends are slightly different but not by much. - Here’s what I normally eat when it comes to whole food meals because I’ll have 2 shakes a day as well (post workout shake and Level-1 shake). - My last meal is 4 eggs with 1/2 cup of oats around 6:30/7pm. - Nutrition is probably more important than exercise since if you’re eating crap or more calories than needed, your body won’t change the way you want. - Keep your meals clean, healthy, but also with flavor since that’s what makes it most appetizing. - When the weekend comes don’t eat like an asshole and then feel bad because you did it to yourself. - The next time you’re faced with a meal choice ask yourself this “is this going to help me or hurt me”. - Sticking to a diet isn’t easy and requires a lot of self discipline but when the results start coming in I guarantee you’ll be happy you stuck through it. #1StPhorm #IAm1StPhorm #LegionOfBoom #WeDoTheWork #DuesPaid #BeThe1 #NeverSettle #DoTheWork #MealPrep #ChefCaz


2💬Normal

Red Program: Defense Upon completion of my Blue (Punching) and Green (Footwork) Program, you will be given the tools you need to effectively strike in combination, while moving. My Red Program approaches the same fundamental ideas, but from a defensive standpoint. In my 5 hour program you will learn the fundamentals of: 1) Blocking 2) Deflecting 3) Evading 4) Clinching 5) Counter Punching . . This program will equip you with the ability to properly engage AND Disengage your opponent through the use of your hands and feet, thus minimizing damage and helping you to be more an elusive target in the ring! . Whether you're a complete beginner with 0 experience or A Veteran in need of some fine tuning, this program is for YOU! . . DM me to set up a FREE 30 minute skill assessment @UFCGYMYorktown Much love, The Lightning Kid ⚡


1💬Normal

Had a TON of macros left the other night for dinner so I was able to enjoy this feast after a long day at work! Made the best messy fish sandwich and some crunchy baked @mason_woodruff fish tacos!! 🤤🤤🤤Scroll left to see details and macros! #workout #fit #fitness #fitgirl #motivation #gymworkout #bootyworkout #iifym #macros #fitnessmotivation #fitmoms #fitmom #workoutvideo #healthy #fitspiration #bbgcommunity #weighttraining #wod #macroscoach #macrosforlife #bbgtransformation #healthylifestyle #flexfriday #iam1stPhorm #1stPhormAthleteSearch #WeDoTheWork #LegionofBoom #1stPhorm #BeThe1 #WeDoTheWork


1💬Normal

Raise your hand if you feel personally attacked by this meme 😩😩🙋🏼‍♀️🙋🏼‍♀️ . . . . . #vacaville #roseville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfam #legionofboom #gains #bulking #fitgirl @nutrishopusa


0💬Normal

3 mile family walk on my favorite desert trail ♡♡ we love collecting rocks along the way


1💬Normal

Spent ALL morning at the gym! 🏋🏼‍♀️ My new Booty Bootcamp class started today and I got to teach a group of women in a super motivating class. 😁❤️Then I had a one on one client. Finally, I got my own workout in. It was leg day! 💪🏻 🍑 I LOVE teaching people and coaching them along their own journey. ❤️It is so rewarding to me to see people gain their confidence back, get their own results, and be happy and proud of themselves. I use my knowledge of nutrition to help guide my clients with their food. What you eat is 80% of the results you see. Only 20% comes from working out. In short, you can’t out train a bad diet! 🛑 It just doesn’t work. If you are struggling with a weight loss or fitness journey of your own, chances are, your diets is not what it should be. Find someone who can guide you! ✅ 💥 #fitness #gym #weightloss #inspiration #motivation #weightlossjourney #loseweight #ace #personaltrainer #nutritionist #fitnesstrainer #girlswholift #workout #client #groupworkout #nutrition #mealplan #macros #iifym #legday #abworkout #iam1stphorm #legionofboom


1💬Normal

They say by the 3rd week of January MOST people give up their “New Years” fitness goals... DONT let this be you!! Tomorrow’s the start to a new week, fresh start, you got this!!!!!! 💪🏼💪🏼💪🏼 #preworkout #roseville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfan #legionofboom #gains #bulking @nutrishopusa


3💬Normal

In the end all of lives and at the end of the day...we are all just unique and have a different perspective on life...but as we look back, and think about it all...its been one hell of a ride hasn't it?? . . . Just be the person YOU can be Proud of!! . . No matter the lifestyle we are who we strive to be, for me..as long as it's the best version of me then I am happy! So as we reflect from time to time...its ok, it really is..and you are awesome and very capable because you are you...you've come this far, imagine what else you could accomplish!! . . Just some brain food for you, some wisdom as we tackle life day by day. . Do me a favor, tell me..how are you feeling today?! #Sundayfunday . . #truth #igfitdad #motivation #bodybuilding #transformation #weightlossjourney  #wlscommunity #goals #progress #weightlosstransformation #nsv  #weightlossmotivation #fitspiration #weightloss #love #instafit #inspiration #family #fitnessaddict #healthyliving #happy #determination #iam1stphorm  #1stphorm #legionofboom


1💬Normal

A new wedding update & my money saving tips are now on my blog! Link in bio 😌 • Pic cred: @sarah_bee


5💬Normal

“The futures so bright, I gotta wear shades.”... but for real, I needed shades 🌞🕶


1💬Normal

We will take a day off when we are done ✅ but we are just getting started 💪🏼💪🏼 being a leader is not telling the what to do being a leader is showing them and being there with them 🙏🏼🙏🏼 here is our Sunday workout and look we have a newbie but he’s hungry like we are so he fit right in 🤗🤗 enjoy the Sunday shenanigans ....lil Louis said i scared when i kicked the bag but then he kicked it harder 🤷🏻‍♂️🤷🏻‍♂️we hitting the mtns right after so stay tuned #1stphorm #iam1stphorm #wedowork #legionofboom


0💬Normal

Added Dr Praeger’s cilantro lime jalapeño fish bites and some mushrooms and jumbo shrimp to @leancuisine white Vermont cheddar Mac and cheese and then drizzled it with @ghughessugarfree sweet chili sauce and it was soooo good! Scroll left to see details and macros! Have an amazing night 😁 #workout #fit #fitness #fitgirl #motivation #gymworkout #bootyworkout #iifym #macros #fitnessmotivation #fitmoms #fitmom #workoutvideo #healthy #fitspiration #bbgcommunity #weighttraining #wod #macroscoach #macrosforlife #bbgtransformation #healthylifestyle #flexfriday #iam1stPhorm #1stPhormAthleteSearch #WeDoTheWork #LegionofBoom #1stPhorm #BeThe1 #WeDoTheWork


0💬Normal

I have a hell of a time getting in enough protein. I need to eat 220 grams every day to help preserve my lean muscle mass. If you have ever tracked your macros you know that is a lot. These level 1 bars help me fill in the gap. #iam1stphorm #legionofboom #duespaid #fitdad #protein


4💬Normal

Day 1 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Starting the first 8 week TransPhormation Challenge of 2020 and I am so excited! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Spring is coming and I'm starting now! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I made some decent progress last year through these challenges, but it doesn't matter what you've done in the past, it matters what you are doing now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These challenges hold me accountable, push me to do better, and I have all of you that are doing it with me, which inspires me so much. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I take these pictures, get my macros, log my food, and get all kinds of workouts in the MyTransPhormation app and it makes it so simple for me to have it all in one place. If you get the app, I HIGHLY recommend getting the premium, it is 100% worth it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My favorite part of these challenges is knowing that I'm not doing it alone. If you are ready to take a step toward a healthier, fitter, happier life, but need help or accountability WE GOT YOU! I got you!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Step 1: Download the MyTransPhormation app ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Step 2: Upload Day 1's by tomorrow night (Monday Jan 20) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Step 3: Follow the plan ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Comment below if you are doing this challenge, you're favorite part of these challenges, or any questions 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ LETS GOOOO 🥳 #iam1stphorm #MyTransPhormation


72💬Normal

If you know me or anything about me you probably know that I have one of the hardest times accepting help from anyone. As many of you know I broke my ankle just over a week ago and it’s been one of the hardest things I have ever had to do. I’m not only “crippled” from doing normal things like walking but I can’t, shower, change, cook, drive, let alone do anything without some kind of help from a person or crutch. I’ll admit, this is really hard for me but I’m slowly getting better. The only way I’ve been able to manage is by having small victories. The ones people overlook and take advantage of everyday like pooping normally, hobbling to the bathroom in time, getting off the couch 3 times in one day, eating a PB&J for a meal that you made for yourself without help, taking a shower without the assistance of my wife, ok I think you get it.... Please, if you read this, take the time to think about your life, think about all the things you get to do without “help” and be grateful for them. I have been humbled time and time again in the last week and I’ve become so grateful for the small victories in life. Keep your head up and keep going. Shoutout to my sweet wife @jennamettrabounds for taking care of me and being so willing. This journey will be long but it will be worth it in the end. #iam1stphorm #1stphorm #duespaid #legionofboom #legionnaire #brokenanklelife #brokentofit #wontquit #cantstopwontstop #behumble #begrateful #noexcuses #yourbodydeservesit #fitlife #SSLFD


3💬Normal

First day back at it! Feels great to be well again. 😍💪✅ #iam1stphorm #workoutdone #fitnessjourney #legionofboom #nogymneeded #dedicated


0💬Normal

Meal Prepping Sunday! • How are you keeping yourself accountable for your meals for the week? • My new meal prep containers came in just in time today from @amazon 🥳 • I stuck with the basics, Turkey Tenderloin and Ground Turkey for my protein/fat sources. I also made Jasmine rice and broccoli for my carbohydrates/micronutrients. • Between prepping all of my daily meals, I’ve been in the kitchen for 3+ hours 🤪 That’s ok because I know that for the rest of the meal, all I have to do is open the fridge and grab my meals‼️ • Set yourself up for success folks! #mealprep #sunday


7💬Normal

New block bench Sunday... getting the hang of bench now and it felt pretty good today ... Now get your ass up and get moving! ... Socks by @thesoxbox Shirt by @grrrl_clothing ... -pause bench -bench -db incline bench -db rows -cable rows -tricep pd ..... ..... #legionofboom #phamily #letsgetmoving #nevergiveup #noexcuses #workout #welift #s2faction #s2factionista #factionista #s2girls #fitfam #babeswithbiceps #1stphorm #gym #gymlife #gofundme #iam1stphorm #shelifts #usaplpowerlifting #grrrlarmy #thesoxbox #soxboxican #soxboxambassador #powerlifting #girlswithmuscle #girlswholift #duespaid #teamsoxbox


2💬Normal

#Repost @andyfrisella • • • • • • Always has been to me at least. . It all comes down to what youre willing to pay I suppose. . One thing I can tell you for sure... . Your “dream life” isn’t coming to you. . You arent gonna sit on your ass and its just gonna show up. . Thats the popular thinking right now with all the nonsense spiritual bozos preaching out there. . Do I believe in manifestation...fuck yeah...but I also understand both parts of it: . What you are attempting to manifest is only going to meet you 50% of the way... . The other 50%... . You gotta fight for. . Its gonna take every fucking thing you got. . You think thats bullshit? . Cool. . You’re wrong. . Come find me in 20 years, look me in the eye and tell me Im wrong. . Are you willing to bet 20 years of your life that Im wrong? . Ive manifested every single detail of my life...and I love it, its amazing... . ...but Ive also given it every fucking ounce Ive had in the tank. . And yes its been worth it. . I was fortunate to make an educated guess about how things are in life and how they worked and I ended up being correct. . But the reason I guessed right was because I understood the saying in the picture above: Whatever it takes is better than what its been like. . Its not Hard Work or Visualization/Attraction... . ITS BOTH...at 100% capacity. . I hope that sinks in... . Its truth. . Not my truth. . #iam1stphorm . #1stphorm . #legionofboom . Natures truth.


1💬Normal

Green Program: Footwork Contrary to popular belief, Fighting is not a stationary activity. If you wish to be fully effective offensively and defensively you must be MOBILE. I've developed this program as a foundation to movement in Combat Sports. In my 5 hour program you will learn the proper steps to: 1)Distance Management 2) Striking while "On the Move" 3) Pivots/Shifting 4) Angles 5) Ring Control . . This program is guaranteed to increase your efficiency of movement while in the ring. You will have a better understanding of how to both "Set Up" your Offense and Evade an opponent through the use of your feet. Whether you're a complete beginner with 0 experience or A Veteran in need of some fine tuning, this program is for YOU! . . DM me to set up a FREE 30 minute skill assessment @UFCGYMYorktown Much love, The Lightning Kid ⚡


1💬Normal

Meal prep Sunday: .. It’s the first week of the New Year Transphormation Challenge and I am excited! .. Don’t forget to submit pictures by tomorrow night to be entered to win! .. If you want my help, let me know and I can be your coach! .. I typically cook my lunches for the week and make some extra for dinner I can mix and match. .. For my lunches this week I am trying something new. .. 🔺Lean ground turkey (93/7) 4oz 🔺Sautéed shrimp (4oz) 🔺Protein pasta (2.5oz) 🔺Sautéed zucchini (1 cup) 🔺 Spaghetti sauce (1/4 cup) .. Breakfast I am able to cook in the morning the day of and pack it and reheat at work. .. My breakfasts normally contain: .. 🔺eggs in some form 🔺oats with Level-1 protein (blueberry muffin) 🔺English muffins/toast. .. Having my meals prepped for the week saves me time, money and stress! I can grab one meal in the morning before work and throw it in my bag! .. The key to remember is at every meal, shoot for protein and a carb. .. Quick tip: Use a dry erase marker and write the amount of each thing on the lids! .. If you need help on getting started or have any questions, let me know! .. #mytransphormationchallenge #mealprepdoesnthavetobecomplicated #mealprepsunday #nutritioniskey #fooddoesnthavetobeboring #nasmfns #nutritionspecialist #itsalifestylenotadiet #mytranshphormationstartstoday #makethisweekgreat #iam1stphorm #duespaid #neversettle #legionofboom #100-0 #1stphorm #personaltrainer #fitnesscoach #teamcpt #fitlife #fitgirl #fitfam #fitmom #fitnessaddict #fitnessmotivation #fit #fitfam #fitspo #fitspiration #fitnessaddict #fitnesscoach #fitnessjourney


0💬Normal

HERE WE GOOOOO! Tomorrow marks the start of a new challenge and what a better time to test myself. I am 2 weeks out from a competition. I am about to load up on carbs and then cut back for the off season. I am currently sitting around 175 lbs, but that will go up a little before the competition. There should be a lot of changes to be seen. Plus I have 2 awesome people to count as my accountability partners. Staying consistent for 8 weeks can be hard and that is why I like to complete challenges. It holds me accountable and keeps me grinding. I cant wait to hit this meet and this challenge hard. It all goes down tomorrow! #mytransphormationstartstoday #neversettle #dieempty


9💬Normal

Is @dkm14 the best rookie Wide Receiver in the NFL? • Follow (me) @seahawksgfx for more • 🎵 Achoo - Ski Mask the Slump God x Keith Ape • Tags (ignore) #seattle #seahawks #seattleseahawks #12s #12thman #lob #legionofboom #gohawks #dkmetcalf #nfledits #nfl #sportsedits


5💬Normal

If you think the cold is the hard part of #75hard. Swipe to the next pic to see what really makes it hard for me. Still got my 45 min done, 9 degrees and a plummeting blood sugar. . . #75hard #legionofboom #iam1stphorm #wedothework #t1d #type1diabetes #1stphorm #diabeticfitness #mentaltoughness


6💬Normal

Just like that she remembered who she was. - Dear love, Remember you are truly the only one to make yourself happy - You move whatever is in your way - You’re the one that will make every dream you dreamt come true - Keep your head up and continue to smile - This is your life - Xoxo yourself - #knowledge #pushyourself #positivevibes #photooftheday #legionofboom #1stphorm #s2faction #motivated #motivation #humpday🐫 #workout #weightloss #protein #fit #fitmom #fitness #nutrition #instagood #instadaily #inspiration #inspire #thinmints #girlswholift #grow #domore #dominateyourlife #s2factionistas #npcfigure #npc


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