1,857,534 posts

Happy #motivationmonday Every one 🙆🏼‍♀️ Let’s get there and crush this week! Little by little a little becomes a lot. Take 1 step at time. Then take 2 steps. Then it will turn into a habit and consistency. Have a great week @1stphorm #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid
Practice is necessary — falling more and more in love with this sport. 🔥
Move Monday! . . Moving constantly throughout the day is crucial for everyone, weather you’re trying to get in shape or not, moving is what we were designed to do! . . If you’re like me sitting at a desk 8 hours a day, you know you’re not moving much. Even with an hour of lifting each day it’s still not quite enough to make an impact on reaching my goals and I’m changing that this week. . . This morning I started running OPAT shuttle runs in my basement to get my morning cardio in. This is great because it takes just over 5 minutes, and the effects will last throughout the day and torch those calories! . . I get it that not everyone can devote an hour+ a day to cardio, and an hour to lifting. It’d be very difficult to get that in for me and my schedule! This is just one of the many simple ways to get some extra movement in throughout the day and make the most use from your time. If you’re looking to give it a shot yourself, all you’ll need is 65ft (20m) of space . . There are three standards, . . - Heavy (43 shuttles) - Significant (40 shuttles) - Moderate (36 shuttles) . . I myself am categorized with moderate, but will be working towards heavy over time. You could be a weirdo and go over 46 if you want! . . Check out the track below and see for how you do.. . . https://youtu.be/6CSJoiFxrzA
Monday feels! One of the questions I get asked the most is about how to just get started.. I’ve found that having structure and a plan is crucial and will carry you thru everyday life when you’ve got a million other things going on.. . Doing an online challenge is what I did and 1st Phorms starts Oct 28 #whoopwhoop It’s free to sign up and I’m also having my own team within the challenge where you’ll get a custom program to get you started and then I’ll be adjusting your program for you throughout the challenge so you don’t have to worry about all that.. all you have to do is follow the program and focus on your weekly goal!! And I’ll be doing the challenge right alongside you 💪💪 . 1st PHORMS $250000 8 WEEK CHALLENGE: Mytransphormationstartstoday.com/?a_aid=Shirlina . MY TEAM WITHIN THE $250000 CHALLENGE: ☝️Link in bio ✓ Custom Program ✓ Utilize the foods you already love for weight loss (like I do mine) ✓ Meal List ✓ Plan Adjustments ✓ Check-Ins and Progress Updates ✓ Home or Gym Training ✓ Private Facebook Accountability Group . . Last day to sign up: Oct 28, 11:59 PM CT CHALLENGE STARTS OCT 29! #leggomonday
Just Because It’s Monday Doesn’t Mean It Has To Be Negative.🙅🏻‍♂️
✨ Come Join my Team✨ 🏝 It will only cost you some hard work , discipline and some of your time. 🦋if you are afraid you won’t have time I will help you find time. 🦋 a little work daily adds up to beautiful results 🦋Consistency is the 🔑 ✨ I myself have fallen off the nutrition wagon, lets do this together 🏝Free coaching 🏝Free nutrition plan 🏝Free signup 🦋 go to https://1stphorm.com/transphormation/?a_aid=withmichellestorm ✨ 8 weeks full of nutrition & fitness advice. ✨ @1stphorm has an amazing @jeremymullins is a registered nutritionist, coaches us if you have any health concerns. We do not diagnose or treat any illnesses. 🦋 you can be apart of a private Facebook Page “Coastal Storm Fit” 🏝 Reach out to me through messenger if you have any questions 🙏🏼 Namaste #iam1stphorm #transphormation #legionofboom #healthylifestyle
Longevity...that's what determines success in most fields. The iron game is no different. Longevity equals consistent gains and improvement, better overall health, a state of wellbeing and a sense of overall accomplishment as you chart where you began as opposed to where you are. How do we achieve longevity? Proper training and routines that are well planned, proper nutrition and supplementation, and proper rest. Together, they are the building blocks of not only longevity but success in health and fitness as well. The one that's forgotten about or overlooked, and by me as much as anyone else, is proper rest. Going into today's work, I knew I didn't have the proper rest going in. But I didn't want to miss a leg day. In addition to that list I mentioned, a forgotten component is adaptability. We must be able to adapt to the elements that exist that will change the set variables that equal success. Knowing I didnt have the rest I needed, I adapted. Originally, I wanted to go heavy. Instead, we kept the weight light and went volume and reps. Squats 2 (135, 225) x 5, 3 (315) x 15, 17, 15, 2 (225, 135) x 5. Then over to single leg leg press 3 x 12, finishing with dumbbell stiff legs. Didnt have the energy I wanted but still put in good work because of the ability to adapt to the changes in the variables that equals success. A good coaching tool for the gentleman that allowed me to guide his progress. Appreciate him joining me. On to conquer the day, after my post workout stack of 1stphorm ignition and phormula1 of course. The best tools for success out there! Keep ya weight up!💪🏽✌🏽 #IAM1STPHORM #1stphorm #duespaid #legionofboom #bethe1 #wedothework #1stphormathletesearch
Finding ways to move last Friday. Never into the pain, just through the discomfort. While wearing the most comfortable socks I’ve ever found, @sockwellusa makes a premium compression product. They are also my hiking sock of choice. 🙌🏻🙌🏻👌🏻 . . . #yogabywhitney #neckinjury #shoulderinjury
Had a great time at the Donut Dash 5k this weekend! Although i hate waking up early (it wasn’t even that early), i got donuts so it was all worth it. ⁣ ⁣ Getting out and being involved in the community is really rewarding. You get to meet new people and be involved in something bigger than you or your business. ⁣ ⁣ Although donuts aren’t the healthiest, we did have muscle bites for the runners 💁🏻‍♂️ Hope your week is off to a great start. Happy Monday!
A little Monday Motivation... I can’t believe it’s been two years already since I had my very first Muay Thai smoker. I had always loved boxing and always enjoyed martial arts and when I was little we didn’t have the money to get me into those classes and as I got older I kept having in my mind, why not? I’m only getting older yet I still have so many things I want to do. I fell in love with the sport, I had never done any combat sport in my life but I knew I was tough mentally I knew I could get hurt but I was just hoping for not another broken nose 😆 My opponent was not an amateur like me (and much bigger) she had done smokers or fights in boxing and Muay Thai, but at least I was able to land a couple of shots and kicks like this one. I remember she came up to me after to congratulate me and had no idea it was my first smoker, said she was definitely going to be feeling those kicks the next day haha.... to me that was the best compliment EVER! LOL I could hear @krubobperez on that clinch so well and was trying to really do what he was screaming . . It takes a lot to get into a ring with someone that you’re not sure if they are going to come out as hard as they can or not. A feeling of fear that makes you want to do it even more but it’s one of the best feelings ever. I still don’t think I’m too old to go back 😆 so you never know. However one thing that the fitness industry and being an athlete has taught me. Is to believe in myself. Confidence is within, I’ve set goals for myself and no one else and I’ve accomplished them. I went into bodybuilding for myself not knowing anyone or anything about it, I did it and accomplished what I wanted. I walked into a Muay Thai gym not knowing anyone or anything, I just did it for me and my goals. . Whatever your goals are just do it for yourself and believe you can do it. They say to live always learning something new. Well I’m not done.💙 . #getoutofyourcomfortzone #fit #muaythai #healthandfitness #muaythaigirls #fitness #fitbabe #kicks #confidence #selfconfidence #selflove #bossbabe #levelup #challenge #mondaymotivation  #iam1stphorm #1stphorm  #legionofboom #1stphormathletesearch #bethe1 #wedothework #du
Doesn’t matter what you look like as long as you do the work, right?! Still wearing makeup from yesterday 😂 my hairs a mess (beanies for the win), and my house is destroyed from the littles. But, I know if I don’t do it first thing I will go about my day and not end up working out. Feels good to do something for me. 🙌🏻💪🏻 - - - - - - - #duespaid #iam1stphorm #legionofboom #postworkout #phormula1 #momsbelike #momswhoworkout #mondaymotivation
Here’s a quick sideshow. • The message is this: Don’t be a dick! • Everyone is at a different stage in their fitness. • Edify people and support them EVEN if you don’t believe what they believe. • Negative criticism is not conducive to positive outcomes. • People will change when they are ready. When they feel safe. When they can relate. • I hear bullshit about others talking shit. I don’t care, personally. I care about how it tears others down though. • If you are a good leader, you speak with authenticity and authority over the subject not the person. You should connect emotionally and have empathy. • What I’m not saying is to be a yes ma’am or yes sir to others. However, being caring and showing you can connect with all types of personalities and walks of life is critical. • Not everyone is just like you. • This slide show you as the viewer this: I’m overweight. From the outside, I look like a pushover McFatty who’s undisciplined. However, watch me workout or hangout around me and you’ll know you made a critical error of judgement. I am strong AF. I work hard. I don’t quit. I’m driven. • I’m fat because I put others too far ahead of me without staying connected with myself and my own needs. It’s simple. I’m recalibrating my life. • #IcanYoucan #Type2Diabetes #Diabetic #SleepApnea #ComplexPTSD #Macros #Keto #LowCarb #TeamMullins #BlackSheepSquad #BlackSheepDietitian #1stPhorm #transphormation #mytransphormationstartstoday #DuesPaid #LegionOfBOOM #Phamily #NeverSettle #MyTransPHORMation #WeightLoss #Transformation #MyTransformation #Supplements #Nutrition #Fitness #WeightLossStory #FitnessJourney #Iam1stPhorm #WeDoTheWork
As humans, we thrive on routine. We have morning routines, lunch routines, bedtime routines, weekend routines, workout routines, and so on and so forth. I’d personally call myself the Queen of Routine. Literally. I’ve ate the same thing for breakfast for over a year. I drink the same post workout protein shake every day. Every night I end on dessert, if I’m home it’s ALWAYS ice cream. I try and workout right after I eat breakfast. As you can see, I’m very much about my routines. • Routines are quite beneficial. They help us conserve energy to make other decisions, reduce unnecessary worry and anxiety, systematically push us towards our goals, and offer us the comfort of predictability. • However, sometimes we rely so much on our routines that we tend to fall into the trap of doing things just to do them - out of habit and comfort. This is when our routines aren’t really doing us any favors and actually hindering our growth. • So as scary as it may be, today I challenge you to mix up your routine. This could be as minute as brushing your teeth with the opposite hand or eating something out of the ordinary. Whatever you do, do it knowing in the long run you’re helping yourself! • If you want to be extra daring, I further challenge you to comment on this post what you did to shake things up!
SUPINATED WIDE GRIP TRICEP EXTENSIONS _ There are many different attachments, grips and hand placements you can do for you triceps on just a cable machine alone. _ In the video I'm using a "w" bar, with a wide, supinated (underhand) grip. This setup is one of my favorites when hitting my triceps because of the stretch and activation you get out of it. As you can see in the video I like to stand back a bit and lean forward simply because I feel as if it's more effective. If you stand straight up you won't be able to get the full extension in your arms because you'll be stopped by your body. By standing back and leaning forward you get a free range of motion and can fully extend your arms which will be a lot more beneficial for you. Another tip would be to pause for a second when your fully extended and squeeze your triceps as hard as you can. Try this variation out and let me know what you think! _ ➿ ➿ ➿ #fitness #bodybuilding #health #fitlife #fitfam #begreat #motivation #fit #flex #inspire #dedication #abs #core #aesthetics #shredded #fitnessaddict #fitnessmotivation #obliques #6pack #instafit #beavisionary #biceps #triceps #alphaleteastetics #striveforgreatness #flexfriday #1stphorm #1stphormathletesearch #legionofboom #1stphorm4life
I want to cry. . . 2+ weeks of my kids having the flu and my life being put on hold. Yesterday I finally thought to myself, hooray everyone is better (the kids have to be at like 99% before the gym daycare will take them), I can go back to the gym tomorrow! . . Woke up at 3am with a very sore throat. I don't have the flu but I do have a cold. So here's to another week off... 🍻🥂 🙄 . . All I want to do is go back to the gym. Not even for gains or whatever. Just for my sanity. . . But instead I will just take more extra long walks going to and from the school everyday. I'll stay extra hydrated. And maybe do some light yoga if my body feels up to it. And maybe tomorrow or the next day I will feel better. . . #1stphorm #iam1stphorm #legionofboom #imissthegym #motivation
We are almost through 2018! Did you make a resolution to get healthier or lose some extra weight at the beginning of the year? Have you missed your goal, or never really get started? Well, let me help you get back on track, because there is no better time to start than now! 1st Phorm's next Transphormation Challenge is set to begin Monday, October 29th. This is their 8 week Fall Sprint. This will be my 4th time participating.  I've partnered with 1st Phorm as a trainer, and I run a private Facebook group for those that sign up in my link in my bio! By registering through my link, you get 24/7 access to me as your trainer, coach, and friend to answer any questions you have! I'll be there for every step of your journey, doing it right along with you! You also get: 🍱 FREE custom diet plans 💪 FREE custom workout plans 👨‍💻 FREE coaching 💻 FREE access to blogs 📽 FREE training videos 📖 FREE E-books 🍰 FREE healthy recipes 📞 FREE help from 1st Phorm's NASM certified personal trainers and NASM certified fitness nutrition specialists. Now, I know you're probably wondering what the cost of this is. It is, you guessed it, FREE! No strings attached! This is simply our way of giving back and helping others become their best and healthiest selves! If you have any questions, feel free to reach out to me! I'd love for you to be part of Team Rice Transphormation! Join today!
Two years ago I would have ripped him and yelled at him to “Get off that, it’s not a toy!” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This time, I helped him set a goal and encouraged him until he got there. That is exactly WHY I DO WHAT I DO! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which leads me to the main reason why people fail to stay motivated in health & fitness, they have failed to dig deep enough and discover their true Whys. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fitting into smaller size clothes, looking better or losing weight before a vacation or class reunion are ok Whys. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But will they get you up at the ass-crack of dawn when it’s dark and cold, to go workout? Will they get you to make the right hand turn toward the gym when you leave work, instead of turning left and heading home? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The truth is for most people, no they won’t. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So I will share with you one of my Whys. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ After my injury a few years ago, I was unable to do the simplest things with my kids. Even after I was out of a sling, it was months before I could even have a simple catch with them, and the first time I did, I jacked myself up again and thought I was going back to the Operating Room. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ At that moment while I was laying on the ground, I made the decision, that I would do something everyday to move myself toward what I thought was my ideal physical self, not just for me, but for my children. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I wanted my children to see me doing something everyday to make myself better. I needed to be the physical bar they held themselves up to. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Knowing that our kids model our behavior, or mimic what we do, I wanted to show them the right path. (God knows they don’t listen to what I say). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So seeing my 7 year old jump on the rower, was just an affirmation that I was doing the right thing for me and for children. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hope this helped you get a little clarity on what you can do to motivate yourself to become a better you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ DM me if you would like a little help creating or improving your Whys for motivation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Comment, like or share with someone who may need this today! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thanks and have an great day!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ FYI he did 1000m!! ⠀⠀⠀⠀⠀⠀⠀⠀
I need your motivation!- Random Person from my home town. • Can I be honest? I too need some motivation! I don’t always feel like going to the gym. Sometimes I want to eat fries over veggies 🤷🏻‍♀️ • What I lack in motivation I try to make up with mindset. There was a time I couldn’t physically move my body. There have been times when brushing my hair was all the energy I had and I went back to bed. I spent years in the house suffering in silence. • Now I look at each time I get to work out or move my body as a blessing! I actually have the ability to do whatever I want now days! Do I still have rough days? Oh, you bet I do. Those don’t stop me though, bad days make me want to push harder. • Remember, somewhere there is someone who would gladly trade places with you! They would love to have the choice to get up and get moving! So, get up! Get moving! Do something good for you soul today 🖤🌈
Guess who just signed up for the #Transphormation challenge?? 🙋🏻‍♀️ Why not see what you can really achieve with intense focus and the right tools to help you be successful? Hoping to get some of my friends to join! These things can be so much more fun when you have a group to support each other! 💪🏼👊🏻 What are YOU waiting for?? #iam1stphorm #legionofboom #neversettle #fitlife #makeachange #chickswholift #goals #duespaid
I learned about 1st phorm after listening to the #MFCEO podcast and listening to Andy Frisella at one of our company events, I realized he was all about leadership and helping people 100%. When I started researching 1stphorm and read all the amazing reviews I just couldn't help to order and try them out. . I must say this products are the real deal. After trying them and loving them, I didn't just stop there but learned more about them. I loved them so much that they have become my #1 #supplements . . I did this video because @1stphorm is doing a #1stphormathletesearch and asked for participants of the challenge to show our #1stphormstack . . I had long been looking and taking different supplements, but now that I found 1stphorm I'm planting my flag here, not only because they have the best products but also because of the culture and what this company represents. I represent the best company in Financial services the company that does what's right for their clients and community 100% of the time, the one with the best services and that cares about helping families and making a difference and 1st phorm is exactly the equivalent but in the fitness industry. This company truly cares about educating people and helping them with their fitness goals and that's why I want to represent them. Because their values align with mines and that is doing what is right for people, changing lifes, encouraging and helping others. . I want to thank my friend Hermes for taking the time to help me shoot and edit this video. My costars Itiel and @hanhayuriar and of course my love @omar for patiently waiting for me.This video literally represents most aspects of my everyday life and probably of many busy working moms, I love starting my day woth my #optigreens and it's the easiest and yummiest way for my kiddos to eat all their veggies and get all their nutrients in. I can't leave home without taking #Fullmega and my Mfactor (multivitamin) and in case I'm in a rush I just love the fact that it's so conveniently packed that I can just grab and go. . I seriously drink so much water throughout the  day. Most of the times I try to get as many food meals as I can, (continuation below⬇️)
We created the Athlete Search not to find the most ripped, muscular, prettiest, or most popular person out there… but to find the ones who stand for what is good in the world. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The ones who not only show their flaws and struggles to the world but also show that those same hardships don’t hold them back… They are lighthouses in a stormy sea. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To win this, you’re going to have to believe it to your core that you belong as a 1st Phorm Elite Athlete. There can be zero doubt. Only then will you realize your true potential and start living in a way that represents what an athlete is. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everyone that enters is under a microscope and we are paying very close attention to who is participating the right way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you engaging in our community, in our posts? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you participating in our challenges? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have you made a YouTube channel yet to tell your story? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Did you even sign up yet? (Link in bio) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are the bare minimums for what it takes to be considered. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s have a great week and don’t forget to use the correct hashtags in your #1stPhormAthleteSearch challenge entries! See previous posts for more details on that. #iam1stPhorm #LegionofBoom #1stphorm
stop holding yourself back. . stop letting fear control your life. . no true change for the better happens fast, and rarely is it ever easy. . stop stopping yourself from reaching your full potential. . you so CAN do it. and you will when you start applying yourself. . if you need some guidance, accountability, or just someone to cheer you on, shoot me a DM! whether your goal is weight loss, weight gain, life gains, or mental gains, i can help you.
POWERLIST CHECK-IN! How was your week? Did you accomplish your goal? Big or small...they all count. Please share your strength and weakness.... We are all in this together. RELENTLESS GRIND...ALWAYS! #IAM1STPHORM #LEGIONOFBOOM #L3STRONG #mfceoproject #liftloyaltylifestyle #L3PAYITFORWARDPROJECT #fitspo #fitness #entreprenuer #womeninbusiness #bosslady #grind #neversettle #mytransphormationstartstoday #1stphorm
Mindset is key! Place small things around that help you remember a good mindset and your goals. I have this fake money taped to my desk. Not because I have dreams to be rich, but to remind me everyday that I am already rich. I am Rich with blessings, love, knowledge and the sheer will to help others. Those things can not be bought. Appreciate the things that really matter and love life for all its beautiful riches. :) #mytransphormationstartstoday #1stphorm #legionofboom #iam1stphorm #neversettle #richinlife #busymom #alwaysbusy #alwaysgrateful
Lol when you cut out your face to get that hamstring in!!! I can’t work Instagram to save my life haha but this post is about being super excited about my hamstring growth!! I know I still got ways to go but I’m really pleased with how they are developing. Using this #4weekchallenge to turn my weakness into a strength!!! Happy Monday y’all! #babyhammies
Ever buy something online and its NOT what you wanted? SWIPE LEFT TO SEE what the wig was supposed to look like. While I was disappointed, I'm just doing my best to make it work. 💙 💙 💙 I'm just happy I DONT have to worry about that when I use @1stphorm supplements. I get exactly what I need and want EVERY SINGLE TIME!!! 💙 💙 💙 Today is my last rest day from this death cold, I cant wait to use my favorite #megawattv2 tomorrow for my workout and submit my pics for the next 8 week @1stphorm transformation challenge. 💙 💙 💙 #iam1stphorm #1stphormathletesearch #1stphormsupplments #megawattv2 #mytransphormationstartstoday #legionofboom #bethe1 #1stphorm
Daily life hacks
Words of fucking wisdom for your Monday morning #Repost @mrfrisella (@get_repost ) ・・・ You want to win? . You want to make an impact? . You want to change the world? . It’s actually more simple than you may think. . Understand, simple does not mean easy it just means it’s more basic than you think. . I’ll give you the simple recipe. . Stand for something and don’t budge. . Find good people who believe in what you stand for. . Raise your standards by SHOWING them how it’s done. . Hold them fiercely accountable for their actions to your standards until they take ownership of the standard. . When it’s working, they will start to hold each other to the standard because they not only believe but they take great pride and ownership in the mission. . If this recipe doesn’t work... look in the mirror. . You either don’t stand for something that people will follow you for... or your leadership skills don’t cultivate individuals want to be better. . Lead by example. . +. . holding each other fiercely accountable. . = recipe for success. . #iam1stphorm #legionofboom #1stphorm #leadbyexample
If you were stranded on an island with three things, what would they be? - I hate this question too but I would probably say: 1. My dog 2. My other dog 3. My Opti Greens 50 - Why? Because I’ve realized I can’t go a day without these now that I take them. Our body NEEDS these micronutrients, but no matter how healthy we eat, our diets alone aren’t sufficient. - Bloating? Gone. Cravings? Reduced. Cramps? Nonexistent. Energy? Lasting. I sleep better. My hair is longer and healthier. My nails are growing.... AND do you see my lashes in this pic??? They weren’t this long before I started taking my greens - and I’ve been eating healthy for years. Drinking a serving of these a day initiates gut healing and pushes your body to naturally detoxify itself as much as possible. It’s PACKED with probiotics, antioxidants, and all the fruits and veggies you ever needed. - So what am I getting at? By giving your body what it needs, it will thank you right back.
Good morning, friends! Hello, new faces! 👋🏼 . I just wanted to take a minute to say, Hey, I’m Jess! I love journaling in unlined notebooks 📖, incessantly chewing @tridentgum , and rainbow sprinkles 🌈 on almost any dessert. I endeavor to live each day with gratitude, drink coffee to get rid of the grouchies, and am still figuring out what exactly my purpose on this earth is. . I’m currently a full time dental hygienist, part time online run coach and personal trainer. My biggest passion in this world is helping others find their secret sauce to living their best lives, whether that’s through a mindset shift, running, working out or changing eating patterns. . How about you? Introduce yourself. Tell me a little something about you! A random fact, an anecdote, your favorite song of all time. . . . ____ #introduceyourself #monyay #rainbowsprinkles #1stphormathletesearch #legionofboom #bethe1 #halfmarathonprep #oisellevolée #youcandohardthings #loveyourdamnself #dentalhygienelife #runnerswholift
Sliding into this week like.... - - Ready to kill the day, kill the week, kill the month. You should be a better version of yourself tomorrow than you were today. Every day, week, month, year of your life should NOT look the exact same. Let’s Get it. 📸: @elliottjames28
EXCITING NEWS DUDES AND DUDETTES! 🎊🎊 @1stphorm is at it again with their Fall Spring Transphormation Challenge which is 100% fuuuuhhhhhhreeeeeeeeee!!!!!! FREE. FREE. FREE. • • The challenge is starting October 29th for 8-weeks total, but if you start today like meeeee, you get an extra week! BoOM!! • • 1st place winner is being awarded $50,000!!!!! Second place is being awarded $10,000!!!!!! My challenger who participates, contributes to our FB group, and has the best Transphormation will get to pick the @1stphorm product of their choice to try!! 💵💸 I have 33 days until my sissy’s wedding and I refuse to show up feeling anything less than my best! Between Halloween and Thanksgiving, I will be on the struggle bus but I know with my challengers, we can overcome the sweet temptations, create recipes to satisfy our cravings, and have fun all while transforming ourselves into the best versions we can possibly be!! • • I’m so excited to get started and I want to help you in any way I can!! • • To enter go to www.1stphorm.com/Carli and click on Transphorm in the drop down menu! • • Scroll to the bottom and pick the FREE monthly access! Once you place that in your cart, go through the checkout process and await your email to Start Your Transphormation Today! • • Once you receive that email, drop me a message so I can help you finish the registration process and I will send you the link to my accountability group on Facebook! 📧 • • Happy Monday everyone! I’m so excited to crush my daily, weekly, and monthly goals! • • When you sign up for free you get: FREE custom meal plans 🍽 FREE workout plans 💪🏻 FREE coaching 💁🏻‍♀️ FREE blogs 💻 FREE training videos 🤼‍♀️🏋🏻‍♀️ FREE E-books 📕 FREE healthy recipes 🍏 FREE help from NASM certified personal trainers and NASM Fitness Nutrition Specialists. • • Do not hesitate to DM me or email me at csanders.k510@gmail.com • • #1stphorm #iam1stphorm #legionofboom #1stphormtransphormationchallenge #1stphormathletesearch
Successful weekend kicking ass on the both spartan races. Completing another beast with @angelina_brill78 and @k.madd Earning my trifecta for the year now only need one more sprint race to get that double trifecta. #medalmonday #trifectatribe #pushlimits #traininsane #neversettle
Quick (but effective) EMOM this morning before a busy day off from my 9-5! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣12 upright rows 2️⃣12 burpees 3️⃣20 sit ups 4️⃣10 (each side) Spiderman planks 5️⃣12 squat to overhead press ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Did this for 6 rounds to hit 30 minutes. Don’t overcomplicate your workout especially on busier days. Sometimes you just stick to the basics and get it done!
HAPPPPY MONDAY!!!! I woke up at 4:30 this morning to get a workout in! I never usually workout in the morning but I actually loved it! I was able to record my full workout (back and bi’s) so bookmark this and try it out!! Energy level brought to you by @1stphorm ’s MegaWatt (stim based preworkout) 🌟💦 . . 1. Lat pulldown 2. Prone DB row 3. Standing bilateral DB row 4. Cable row 5. Kayak row 6. Barbell standing curl 7. Cable hammer curl . . Hope everyone has a great Monday! As always, if you have any questions please DM me or shoot me an email - katherinekilianfitness@gmail.com
Sunrises are always the best through the eye of a bird 😍 • • How can we not love technology??
Happy Monday!! 💪🏼 I am kickstarting this morning with my protein coffee!! I am using my @1stphorm Level-1 Cinnamon Cookie Batter!!🤩🍪 . #iam1stphorm #healthylifestyle #legionofboom #athlete #stronger #1stphorm
Mondays DO NOT suck. I honestly think it’s the best day of the week! - - - A time to start fresh and do all the things you said you were going to accomplish last week. - - - But the thing is, don’t make it a habit to continue to fall through the week, and start fresh every single Monday, or else you’re not going anywhere with your goals. - - - Starting a COMPLETELY new meal plan this week, with a different approach and more nutrient dense foods and veggies, thanks to the help of @maytenicolefit_ and @kendrick__kennedy. Shoutout to the @1stphorm Pham for being able to have others uplift you throughout your journey! - - - 325 for 2 sets of triples! #1stphormathletesearch #duespaid #legionofboom . . . . . . . . . . . . . . . . . . . . . . . . . #benchpress #girlswholift #girlswithmuscles #girlswhopowerlift #motivationmonday #weightloss #transformationtuesday #gym #gymsession #strong #bodybuilding #competition #triceps #fitness #health #healthandfitness #eatclean #cleaneating #mealprep #swolemate #motovation #squat #legday #powerlifting #bodybuilding #1stphorm #iam1stphorm
When you keep says, “Why it have to be Monday?” A question is...do you have motivation for your fitness goals? . I know Monday is sound like depression of the day. . You don’t get to see your friends. . You have to work for earn money. . Do you still remember you are still on fitness plan? . Let’s take a look at the mirror and check at your physique body. . You cannot see your own physique body by yourself, you’ll only need a mirror to check your current body progress. . What are you going to do with your goals? Are you going to be bulk or shred down? . It’s either on what you are plan for your fitness goals. . You have to accept challenge on your fitness plan and start to act it. . Since holiday is almost here, there is going to be overload eating, sweet treats and egg nog to celebrate the holiday. . The mirror will answer to you when you are checking your physique body. The mirror don’t lie to you. . #motivationmonday #fitnessgoals #mirror #progressbody
Monday motivation 💃🏼 - Whatever it is, it’s possible. Your weight loss goals, your strength goals, your goals for the future, ANY DAMN GOAL IS POSSIBLE. So many people doubt themselves before they even begin the steps to reach their goals (I’m guilty of this too). Set a goal, make an effective plan to reach that goal, and stick to that damn plan. Sure there’s going to be bumps in the road but no one said it’s going to be easy. What does doubting yourself get you? Nothing. It prevents you from reaching the goals you’re capable of crushing. I was able to get my mind right and crush the goals I worked so hard for. I stuck to the plan for over 6 months and the plan worked. Didn’t you ever hear “if you fail to plan, you’re planning to fail” 😏 Trust the process. Stick to the plan. Crush your damn goals 💪🏼
Today I managed to cut about 20 minutes off my total time. Doing a full body split really challenges the resting mindset you get used to doing strength training. Overall a fun workout. Happy Monday everyone. #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #fitness #legseveryday #bodybuilding
Oh man, we had way too much fun building our #1stphormstack castle, and then knocking it down of course!😆☺️Swipe 👈🏻to see our beautiful creation🤣. . Health is a huge priority for me and my family, and these daily supplements help me fill the gaps in my daily whole food diet!. . Look, we are all busy...trust me, I get it!!.Even when I get super busy, I keep my daily goals and health in mind. Convenience is key!!!. . My super convenient @1stphorm daily stack necessities include....Level-1 protein for snacks and an extra source of protein throughout the day; Micro-Factor for micronutrients I don’t get in my daily whole foods; Opti-Greens for overall better health and digestion; pre workout for amazing workouts; post workout after every workout for better muscle recovery; Core-21 for amazing sleep to help my body recover properly. . Yes, a nutritious, consistent whole food diet, along with staying active, are your best options for reaching specific goals, but these supplements have made a huge difference in this busy momma’s health and natural energy levels to keep up with my busy boys!. . Please feel free to reach out with any questions!!! Happy Monday! Let’s make it an awesome week! 👏🏻☺️☀️☀️. . #iam1stphorm #busymomma #legionofboom #1stphormboomerang #1stphormathletesearch #fitmomma #mypostpartumjourney #mytransphormationstartstoday
@mrfrisella ・・・ You want to win? . You want to make an impact? . You want to change the world? . It’s actually more simple than you may think. . Understand, simple does not mean easy it just means it’s more basic than you think. . I’ll give you the simple recipe. . Stand for something and don’t budge. . Find good people who believe in what you stand for. . Raise your standards by SHOWING them how it’s done. . Hold them fiercely accountable for their actions to your standards until they take ownership of the standard. . When it’s working, they will start to hold each other to the standard because they not only believe but they take great pride and ownership in the mission. . If this recipe doesn’t work... look in the mirror. . You either don’t stand for something that people will follow you for... or your leadership skills don’t cultivate individuals want to be better. . Lead by example. . +. . holding each other fiercely accountable. . = recipe for success. . #iam1stphorm #legionofboom #1stphorm #leadbyexample
This mornings chest workout was nice. Not a whole lot of exercises, just a whole lot of reps. 5 x 12 each of Bench press Incline bench press Cable crossover Then a couple bonus sets of kneeling barbell overhead press. Nice simple morning. #duespaid #chest #workout #ymca
Small, seemingly insignificant changes, compounded over time, yield long lasting results 🖤 ⠀ #Metamorphosis #Compoundeffect #AZtrainer #habits
@chrisfleming_31 and I have been waiting since the count down was at 700+ days!! We’re so close!! And time to buckle down on this fitness journey!! The Fall Sprint Challenge starts soon and I’m READY! Y’all should check it out!! It’s FREE! What could it hurt! It’s only 8 weeks! Guides you through the tasty holidays! 👅 You can get more info @drlindseyschmidt page! She’s an amazing, dedicated, hard working coach!! And did I mention it’s completely FREEEE. Plus you could win some 🤑🤑🤑 but most importantly you gain a healthy lifestyle! Just check it out 😉 #1stphorm #2018fallsprintchallenge #mondaymotivation #legionofboom #fallsprintchallenge
This teacher loves test days 😈#evilteacher #assessment #legionofboom #iam1stphorm
The @1stphorm Transphormation Challenge starts October 29th, but you can sign up today and get started. - - $50,000 will be awarded to the best 8 week transformation. - - Free to enter, free coaching, free meal plans, free workouts. Let’s get in awesome shape! - - Join my team using the link in my bio. - - #1stphormathletesearch #fitnessmodel #iam1stphorm #legionofboom #bethe1 #1stphorm #weightloss #weightlossjourney #weightlossstory #dowork #cardio #weightwatchers #health #healthychoices #shredded #bodybuilding #mondaymotivation #picoftheday #contest #supplements
YESS!!! It is finally “cold” here in the Carolinas and I’m able to wear my @balanceathletica crop! • • They say to never miss a Monday and it’s SO true! I had no desire to workout this morning but I pushed through and I actually feel pretty good and ready to crush this week! • • I’ve been waiting for this moment and @taychayy came out with her own 8 week EMOM ebook! Today was day 1 and it’s safe to say it’s AMAZING! Highly recommend checking it out and buying it because for the quality of workouts you’re definitely getting a steal with the price! • • Make it a great day! 😜
💦Cardio for today is DONE!!!!💦 •⠀⠀⠀⠀⠀⠀⠀⠀⠀ Honestly this morning when my alarm went off at 5:00AM, I felt like someone rudely just ripped me from my slumber 😑 •⠀⠀⠀⠀⠀⠀⠀⠀⠀ I even had a moment that I was thinking “nah bro, I’m good, I’ll catch that cardio later!” •⠀⠀⠀⠀⠀⠀⠀⠀⠀ But then I was like “ughhh no, I need to start my week off right” •⠀⠀⠀⠀⠀⠀⠀⠀⠀ So I got up, got ready and got my ass to the gym. •⠀⠀⠀⠀⠀⠀⠀⠀⠀ I never actually WANT to go do cardio, but man it really makes my day so much better!!! Gets me all motivated to get other stuff done! •⠀⠀⠀⠀⠀⠀⠀⠀⠀ I totally TOTALLY suck at the stair(monster) like....I have horrible endurance right now, so right now I’m doing 10 rounds of 20 seconds at level 11 (high intensity for me) and 40 seconds at level 5, I just alternate that for 10 minutes. Also do a 2 min warm up to start with too. So 12 min total on that monster. •⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then went and did some upper body cardio, jump rope (not videoed because trust me you don’t want to see that mess 😂) and rope slams. 30 sec of each. •⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nothing too fancy yet, but it gets the heart pumping and sweat pouring! •⠀⠀⠀⠀⠀⠀⠀⠀⠀ #cardio #gymtime #stairmonster
It’s my last day here in Beantown and it’s been one hell of a mini vacation. Been nerding out hardcore on all the historical monuments (which I’ll post at a later date) and things to do around the city. Also, my California acclimated body is freezing half the time here but at least I have my @1stphorm long sleeve to help me stay warm 🤓🤣🤷🏼‍♂️ #shipmeuptoboston #thebrothershendrick #iam1stphorm #1stphorm #legionofboom
If you wait until you are 100% ready you will never start. It's time to get uncomfortable. Do what you know needs to be done. #todayistheday #fitness #startyourday #mondaymantra #monday #yougotthis #goals #chaseyourdreams #iam1stphorm #1stphorm #1stphormathletesearch #legionofboom #bethe1
Definitely started prepping way later than I normally do (and didn’t feel great today), but at least I got it done. Quick & easy meal prep for this week. 😊😋 • Turkey Burger • Sweet Potato & Cauliflower Tots • Roasted Zucchini & Onions #mealprepsunday #healthyliving #healthyhabits #stayontrack #livefit #loveyourself #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid
When your apartment gym fiiiinally gets some mirrors😌 we back in business 😋💕🙌🏼 #bootyangles
I don't care how special your mommy thinks you are. How long you pray to god at night. That is not enough to affect a build up of muscle mass beyond normal levels, neither is the application of a false idea or theory blindly accepted. After all, everything I've heard in the culture-everything I've read suggests, that if I'm relentless, if I'm a slave to my art. Through sheer unrelenting effort I will succeed. Just keep trying, just sweat! Don't ever give up and eventually you will succeed. 👼🏻👼🏻#legs #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Treadmill #Weights #WeightTraining #Workout #FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #bodybuilder #npc #latino @1stphorm @official_otomix @mdlatino
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