Do not under recover! Feed your body after you demand action from it! Right after training you need to make sure you are getting a high-quality, rapid-assimilating whey isolate protein. You also need to replenish that glycogen store you just depleted so you can shorten your recovery time. Be smart and take care of yourself. ⚔
1st Phorm is here to make your training efficient and effective! If you don't have any questions the link in my bio will take you to our website and look for the "Legionnaire: Patriot" banner so you know you're getting free shipping! If you do have any questions at all shoot me a DM! I'm literally here to help anyone in need and if I can't answer your question I promise you I will point you in the right direction! Our Phamily is here for you 🤙
#1stphorm #iam1stphorm #legionofboom #postworkout #recovery #phormula1 #ignition #patrioteternal #helpothers #weallhavegoals #teamwork #together #hardwork #pushyourself
This hike was definitely challenging & I got stabbed by so many cacti (🙄), but the view at the summit made it worth every step. 😍
This 360 view is from Pusch Peak via. the Linda Vista Trail in Tucson, AZ! The trail was roughly 6 kilometers long (Lol sorry my brain only understand trails in the metric system after the trip to Canada 🤷🏼♀️), but felt like I was on a stair stepper the entire way. There's nothing more humbling than getting your rear end handed to you by Mother Nature. 😂 #Hiking #Arizona #IAm1stPhorm
To stim or not to stim?
With the recent 30 sprint challenge between the managers here at S2 I have switched up my routine a bit, one thing I changed was my pre-workout. I was using traditional stimulant based pre-workout but since I am trying to cut up a bit, and fight the dad bod I am trying to limit cortisol production and since I am using a metabolism booster I have plenty of energy throughout the entire day!
Since my workouts are still performance based I choose AlphaCre HD, a Creatine, Beta Alanine, and electrolyte blend designed to maximize muscular strength and endurance.
#s2faction #dominateyourlife #nodadbod
First workout in my new home
Bradley McDougald said he turned his mind to being the strong safety with Tedric Thompson the free safety for Seahawks opener. Says he’s still in touch with Earl Thomas, “and I still meet with Kam Chancellor"
Follow 👉 @SeahawksUnited_
for more Seahawks Content
Thicker than the cakes I've been eating. 🥞
Teased for eating twinkies. Teased for drinking protein shakes. I’ll stick with the protein...
The lower the carbs, the more fat you lose?
It amazes me how many ladies come to me with this line of thinking. But, I don’t blame them, I used to think the exact same thing. After all, with diets like low carb & keto being all the rage right now, it’s easy to see why they think this is true.
This post isn’t about bashing certain diets, because at the end of the day, they all work if they’re something you can realistically stick to. But, it’s about showing you that carbs are not the enemy when it comes to fat loss, simply eating too much is.
Here are a few benefits of carbs:
1. They give us energy & allow us to perform better in the gym 💪🏼
2. They contain fiber which helps keeps us fuller longer & promotes regular bowel movements. ✌🏼 bloating
3. They help us recover faster from training 👏🏼
4. I don’t know about you, but they keep me sane, in a better mood & just make me feel all around better.
Before you go running for a bag of chips or a box of cookies, not all carbs are created equally. It’s important to be consuming quality carbs like whole grains, vegetables, legumes, oats, fruit etc.
I tend to keep the majority of my carbs at breakfast to help give me energy for the day & before & after my workout to help me train harder & recover faster. My carbs come from oats, veggies, chick peas, rice, rice cakes, Ignition (pwo carb), English muffins, Greek yogurt & the occasional Halo Top or Enlightened 🙈 Guyssss carbs are not the enemy! They. Are. Fuel. 👏🏼
While I could go on & on about carbs & their benefits in your diet, it’s important to remember it’s not one single food or macronutrient that will make you gain fat, but eating in a caloric surplus that will. Fuel your body with the proper carb sources & watch how they work for your body & your goals!
Have questions? Shoot me a message! ❤️
Gotta start somewhere. 😂😂😂😂😂😂
trying to stay humble but ya girl be lookin jacked in this pic... (Or @davidmullis
is really good at photoshopping my muscles bigger...) 📷: @davidmullis
I find myself in this position way too often. (No not the posed meditation shot pictured here.) Although I do love posing for photos for a quick serotonin and dopamine boost; and meditate at very least 20 mins a day because mental health is just as important as my physical being. More on that at a later time.......
Here in the gym. No energy. No motivation. So what do I do? Put on my @oddsoxofficial
Ultimate Warrior socks and double scoop of @1stphorm
BCAA’s and just do it! 45 mins later I walk outta the gym knowing I killed it and I’m better than I was yesterday. Start today. Just do it. (Stolen quotes from? Right guess will get some free supplements). Alternatively, Link in bio for FREE shipping!
#legionofboom #iam1stphorm #oddSox #oddmob #wwe #luchafam #fitfam #calesthenics #cheatCleantraindirty
with my number 1 snack @flozells.fitness
because I miss her so much even though we talk on the daily. 💁🏽♀️.
I am so thankful for all the very special friendships I’ve acquired the last 6mo-1yr. I have become so close to quite a few people through social media & have the best of friends scattered all over.
I thank @1stphorm
for that (amongst 100 other things) & I am so very grateful.
Tag a good friend you’ve met online & let he/she know how thankful you are for them 🖤 happy Friday eve babies!.
Had some fun with the AR-9 Tonight!
9mm is a very versatile round.
And an AR-9 is a fun platform to shoot.
They take Glock Magazines.
Of course a standard AR-9 isn’t Full Auto, as this one is.
This is for Rental Range Use Only.
Nonetheless you can build one that’s Semi-Auto for your own personal use.
Hope everyone had a great Day!
Are you potentially suffering from adrenal fatigue???
One of the most common health complaints today is the experience of fatigue and lethargy.
If you have fatigue along with other symptoms such as difficulty concentrating, insomnia, inability to lose weight, feeling anxious, allergies, or brain fog, Adrenal Fatigue may be at the root of the problem.
Adrenal Fatigue consists of many nonspecific but debilitating symptoms. The onset of this condition is often slow and insidious. Sufferers are told that they are stressed and need to learn to relax more. Yes, we all know that "stress kills" to a large extent. But, the question is how?
The real truth is that stress and Adrenal Fatigue are not a mysterious entity at all. Our body has a built-in mechanism to deal with it. Being able to handle stress is a key to survival, and the control center in our bodies is the adrenal glands. When experiencing adrenal fatigue it may be time for an adrenal restore.
Adrenal Restore by 1st Phorm is a powerful supplement designed to fire up anyone's day. This Adrenal optimizer repair formula will help you in a variety of different areas.
Its main benefits are reducing and fighting stress while at the same time balancing energy levels essential for a successful training session.
Adrenal Restore will also regulate hormone production, eliminate fatigue and prevent cravings as well as anxiety. The list goes on and on, and there are really few products currently on the market doing so much for you and with such efficiency.
It is a perfect choice for all of you incapable of staying focused and energized from beginning to the end of your workout. If you are experiencing some fat problems, it will offer you a helping hand in that area as well.
It is also important to add that Adrenal Restore reduces cortisol levels which is often a reason for fat storage and stress. It takes more than just a regular diet and workout plan to achieve greatness and accomplish your goals.
If you have any questions about fitness nutrition please don’t hesitate to message me and I’d be more then happy to help!
It has taken me a long time to master the whole wheat 🌾 roll & thanks to Mike Johnson, a leader at BAYADA — I was given a great recipe — I cannot believe how good these turned out.
1. 1 1/2 cup warm fat free milk
2. 1/4 cup truvia
3. 1/4 cup smart butter melted
4. 1/4 cup olive oil
5. 3 eggs
6. 2 1/4 tsp yeast
7. 3 cups whole wheat flour
8. 1 1/2 cup pastry flour
1. Whisk milk, sugar, butter, oil and 3 eggs in a bowl.
2. Gradually stir wet into dry with a wooden spoon.
3. Sprinkle surface with flour and knead for 2 minutes. Let rise in a bowl for 2 hours.
4. Roll into a rectangle and cut squares.
5. Fold bottoms to seal roll.
6. Put on an oiled baking sheet and let rise for 1 hour.
7. Coat top with egg whites and sea salt.
8. Bake on 400 for 20 minutes! ✨154 calories per roll!
ALERT! ALERT! 🚨 Grab this new flavor before the world finds about how amazing it is!!! New Rocket Pop flavored Megawatt pre-workout form @1stphorm #legionnaire #legionofboom
This picture has been haunting me for about a year now...
This picture was taken June of 2017, the day after Summer Smash.
This has been what I’ve been chasing to get back to.
The ideal body image I so desperately begged just to get back to.
sent this photo over to me, I for the first time liked what I saw in a photo.
But then I let it go...
I have beat myself up a majority of the last 12 months thinking...
“Fuck, Bryan!!! You were on the right path, why’d you piss it away!?”
Is it true that I pissed it away, yes.
But the rainbow comes after the rain!
What I’ve gained from this comeback has no price value, it couldn’t be exchanged for anything, and I wouldn’t want to!
The only issue I see is my goals were too low, I finally feel I’ve not only reached this image but I’ve surpassed it.
I’ve got some big goals in mind, and well we all know talk is cheap.
It’s time to dig!
Try putting a thick band over your trap (eliminating the trap with interfering) when doing lateral raises! Increases your lift to another level!
#liftsmart #mindtomuscle #duespaid
Someone took this picture or me
Like, I mean, a professional photographer took this picture of me
That still blows my mind
I am so humbled and honored when someone reaches out to me and tells me that I inspired them to make a positive change in their life
I also feel a tremendous obligation to pay it forward to anyone I can help and to pay back the people who helped me and inspired me along the way
I’m 46 yrs young and I’m just getting started
I feel like I did when I showed up for football camp my freshman year
Like the whole world is in front of me for me to take on and that I can’t help but win
Those who are crazy enough to think they can change the world are the ones who usually do
WE GOT THIS!!!
#wegotthis #iam1stphorm #mytransphormation #gymr #duespaid #1stphorm #justgettingstarted #mytransphormationstartstoday #inittowinit #legionofboom #chattanooga #100to0 #discipline
Happy Thursday all. 🤓
Do you have a solid foundation to help you reach your goals? By foundation I’m referring to micronutrients. Almost everyone is not getting the necessary amount of them to build a good foundation, which is why I take Microfactor every morning with breakfast. Every convenient little pack has all the daily nutrients you need. BONUS. It’s gluten free. •multivitamin •CoQ10 •probiotic •Antioxidant •EFA (essential fatty acids) •fruits & veggies -
Featuring LA fitnesses eh lighting. 🤷🏼♀️ -
#healthiswealthfitness #micronutrients #iam1stphorm #legionofboom
😂💯All in a days work😂💯. Coaches and trainers have the confidence to get who they're helping to their goal. Don't talk yourself out of your dreams on the way there. #Brickbybrick #Progressfitt
________________________________________________⚡For potential clients/athletes -🏆19.99 "starter" 6 week programs available to be sent to you male or female no matter what state you live in. New Home fitness 6 week program also available if you don't want to go to a gym. Weekly and monthly coaching after the 6 week program is "not" 19.99 and package options will be discussed after fitness assessment. Will lose or gain weight depending on goal and choice of diet guidelines. Will get into the best shape of your life over time.
⚡For Trainers- 🏆If your business feels stuck or you could use extra accountability let me help you get over the hump. Mentoring program includes phone sessions ,weekly lead accountability goals, daily accountability check-ins, business overview, business strategy, weekly review sessions, becoming an effective online coach (If desired), getting your tax ID number (if independent), How to managing taxes ,Getting clients over plateaus and avoiding and managing big mistakes.
⚡For aspiring trainers - 🏆You will touch and influence many whether you see it yet or not with your own uniqueness. Let me show you how to get started. After we go over your dreams and goals I will design a month by month coaching program for you that includes realistic deadlines to kill procrastination, getting your certification, Getting your insurance , Your first job as a trainer , Program design, Marketing, Getting clients over plateaus, Online marketing, client retention and avoiding and managing big mistakes.
What do you do when things don’t go as planned? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Traffic made you late to work. Someone at the gym was on the piece of equipment you needed. Someone forgot to give you info about a detail that changed your schedule. Someone’s behaviors or mood changes the outcome of an interaction between you.
All of those things happened to me today.
Yes I did let some of them get to me and put me in a bad mood. I was stressed and annoyed by things I couldn’t control.
When I noticed I was feeling grumpy I took a break and walked outside, listened to some music and did some deep breathing.
I made it to my destination safely with no wrecks causing more traffic. I was easily able to change the smith machine Bulgarian split squat in my program to a DB Bulgarian split squat. I have a job and the ability to interact with other people.
I have been working a lot on shifting my mindset to better serve me daily. Don’t sweat the small things. Practice being grateful and shifting the way we look at things from why is this happening to me but more how is it happening for me.
Hope everyone is having a beautiful Thursday!
.#bulgariansplitsquats #fitnessjourney #mindsetiseverything #legionofboom
Don't ever for a second think this comes easy or without putting in the time, hard work, dedication, aches, pains, injuries, mistakes, do-overs, sacrifices, journeys, tribulations, adversity... list goes on and on!! STOP with the instant gratification AND PAY YOUR DUES FIRST!! LET'S WORK!! and oh #tbt #transformationthursday
#classicphysique #classicbodybuilding #bodybuilding #physique #duespaid #fitfam #fitness #fitnessgoals #dorianyates #duespaid #npc #letswork #legionofboom #aestheticallypleasing #aesthetic #goldenera #vintagegenetics #puttinginwork #personaltrainingonline #stfuat #noexcuses #militarymuscle #zyzz
The beach life is the life for me🏖 last night in paradise
🙋🏻♀️Happy Thursday Instagram friends! I had a great workout today and really wanted to share it. Normally I would do my back and bicep weight exercises and maybe some cardio but I kind of combined them both. My elbow have been 😵 with all the 30 for the kids push ups and burpees so I didn’t want to do too much to aggravate them anymore than necessary. That being said there are burpees in this workout because well I’m a little crazy🙃. I set my GymBoss timer to 45 seconds on 15 seconds off. I did these for 5 rounds but you could always do what works best for you.
1) DB row w/ static hold (videoed)
2) DB swings
3) Plate curl, overhead press, tricep extension (videoed, can always use dumbbells)
5) Russian twists (ended up switching these out for straight crunches as my lower back is 🔥, getting older sucks sometimes)
6) Rear delt flyes
7) 2x pop squats, 2x jump squats (videoed)
8) Pull ups (can be switched out if you don’t have a pull up bar
In between each set I did this awesome @kirastokesfit
move. Not even sure what to call it but I did 10 total.
Finished with more burpees because #30forthekids
and I was a sweaty mess.
Also I tried an ab move from @clairepthomas
that was an EPIC fail but it was so funny I am posting it on my stories, enjoy😂😂😂 #teamwarriorfitness #iam1stphorm #legionofboom #duespaid #fitmoms #athomeworkouts #neversettle
Shirt says “Run” so that’s what I did! 5 miles today in 53:30 (not fast but the longest I have run since my injury last year). .
If you set your mind to something, give it all you have, and push harder than you thought possible: you’ll reach your goals! .
Debating doing a half marathon this fall/winter. Anyone else wanna join me? .
#running #cardio #thefitnesschiro #steadystate #iam1stphorm
What do I love about #Phamily
As Phamily show the loves and support on your journey.
As Phamily don’t judgement on people.
As Phamily shows who they are.
When you are on social media, you never met any person in person. What are you doing to do when you meet that person in real time? Be shy or says hi to that person?
When you are connecting person on the social media, you start to have conversation with person. You start to following more people on the social media. You learn so many great tips from Phamily. When you are struggling with your goals, they always there to show you support to let you know that they never leave from you like as soldier who never leave their brotherhood/sisterhood in the battleground. With social media, I have chance to meet some of Phamily in person at Spartan Race or any race events.
When I was doing Super Spartan Race at Litchfield, “Vegas”, I was at the merchandise tent. I saw an elite athlete, @marissa_iwanylo13
, that look very familiar face. How do I know about her? I have been following her on Instagram, also she is a part of a Phamily.
Phamily know that I am deaf, but what did she reaction when she met me? She was look exciting to see me because she is also follow me and I’m wear @1stphorm
We have been connecting and talk about Spartan Race a lot. I have been learned so many tips from her since she have done as an Elite. She have been supporting me to be prepare for Breckenridge, which I am ready to get a double Trifecta for first time in my life. While I’m race at the Breckenridge for Beast, she is prepare for her big race at WV next week for Beast too.
My goal to keep meet more Phamily in real time and hangout at the fitness or obstacle course race.
Homemade bbq sauce - charcoal grilled chicken with homemade baked fries.
1. Bbq sauce = red wine vinegar, sugar free ketchup, honey 🍯 & sugar free maple syrup!
2. Potatoes 🥔 baked on 375 for 20 minutes! Spray with olive oil & season!
Having this guy with me asking my journey has made it so much better.
He keeps me grounded.
He keeps me humble
He keeps me determined. .
He keeps me hungry
And now.. I'll be there to see him grow into and amazing human. .
Love you @tysonmonaghan
Sorry about the piss poor video and lack of footage today, but the gym is proving to be rather difficult to film at. But anyways it was chest day and again really focusing on slow on the way down and exploding up and making sure to squeeze at the top.
1st - Incline Barbell Bench Press
2nd - Flat Bench Dumbbell Flyes
3rd - Flat Bench Barbell Press
4th - Cable Chest Flyes
5th - Seated Calf Raises
6th - Standing Calf Raises
And lastly was a Triset of Weighted Ball Crunches, Hanging Leg Raises, and 30 seconds plays for 3 sets. The rest of the workout was 4 sets of 8-10.
#mytransphormationstartstoday #1stphorm #legionofboom #chestday #gymlife #fitness #bodybuilding #weightlifting
Good news... I made it 24 hours without having my damn Instagram hacked 😂😂.
I get questions very often asking about what specific workout plan I follow and what not.
I don’t usually follow anything specific, I like to switch it up on a week to week basis.
Today’s leg day was comprised of lots of volume and supersets.
Reps - 20,15,12,10,8
Back Squats/stiff leg deads
Hack Squats/lying leg curls
Leg Extensions/kneeling leg curls
Standing Calf Raise/seated calf raise
Definitely a crazy burn after this one.
If you need help setting up a good program, let me know and I got you!
What’s your biggest gym pet peeve?
Mine is watching someone film someone doing something improper and making fun of them for it. Which is usually a dude who hasn’t hit legs since the dawn of time. Drop the phone, help them, you were that guy once too. #bedifferent
That Thirsty Thursday Action! 🌊
No matter the time of the year, if you do not hydrate you are at risk for severe and or life threatening injuries/complications. Yeah believe it or not Iv heard people say “Its cold out I don’t need all this water” From playing sports for over 15 years from elementary school all the way to the collegiate level I have witnessed many teammates and opposing players pass out as well as suffer from mere organ failure, in all weather conditions.
Drinking 100-120oz of water a day should ensure proper hydration for both men and women and you should take in considerably more on days of excessive heat and intense training!
You’re health and safety should be the two most important things when training no matter the occasion! Train smarter so you can train harder! 👊🏻
#Thirstythursday #hydrate #nutrition #bluelinefit #bluelinestrong #healthtips #iam1stphorm #duespaid #legionnaire
Around 2 years ago they thought I was crazy when I left my career. They said I couldn’t do it, that I would fail. I started from scratch working my company and a full time job on call 24 hrs a day, 7 days a week, busted my ass day in and day out for 2 years and when it was time to make a choice to follow my dream, I risked it all!! It was the best choice I ever made in my life and the scariest. I never thought that I would make such an impact on anyone’s life doing what I love and just being me._
Here we are today I hit a goal of 1 million supporters not followers, people that have helped me some how some way get to where I am. I am humbled and beyond grateful for the support for the likes and comments and giving me the opportunity to share my knowledge and experience and more importantly my passion with all of you day in and day out. I am also thankful for my family, close friends brothers that I have shed blood with that are still supporting me till this day and never doubted me, you know who you are.. This is only the beginning even though I started alittle late. _
SMILE when they say you will fail
SMILE when they say you are not good enough
SMILE when they make fun of your dreams
SMILE when they say you are crazy
SMILE when they tell you that it will never work, because at the end when you succeed, when you were better then good enough, when your dreams came true, when your craziness made you successful and everything you said finally worked, that SMILE is what they are going to remember through every adversity and every set back, at that moment they will realize you were UNBREAKABLE. _
BE UNBREAKABLE..RELENTLESS IN THE PURSUIT OF YOUR PASSION OR DREAMS!!! _
#humblesavagery #fitnessmotivation #fitnessjourney #fitnessinspiration #stfuat #gymlife #functionalfitness #1stphorm #legionofboom #neversettle #strengthtraining #beastmode #butdidyoudie #fitspiration #neverquit #fitforlife #crossfit #fitnessfreak #donttreadonme #usmc #swat #combatathlete #trainhardorgohome #trainharderthanme
😁Ya know what makes me smile😁?
MY FACE MUSCLES 😂.
Apparently it’s #nationaltellajokeday
aaaand I do love smiling- so let’s hear them! Drop your favorite jokes below ⬇️⬇️⬇️. I’ll put mine there too!
I have become Complacent. 🙇♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
And I’m not necessarily okay with it. Sure, it’s normal to just be content for a while and chill out. But I enjoy having the drive to be better and do better everyday. I actually enjoy using each day to improve in some aspect or another. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sure I have remained in the gym and stayed active for the most part but my nutrition hasn’t been on top and I haven’t set it any specific goals for myself. Goals are what keep me goin and looking forward to the next day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We have traveled a lot this summer. My work schedule is crazy. I’ve spent a lot of time doing things that aren’t really that productive but I’ve also enjoyed my summer so far so I can’t complain. But I will admit I haven’t been utilizing my time wisely. ⏳
Even though I’m not in school this semester I think it’s time to get back on track with my certifications and looking into grad school. It’s also time to set some new goals for myself and actually work to meet them. 💌
If you’ve never been the type to set goals and think of each day as a new day to improve some area of your life , I recommend trying it.
Join me! We can all use growth! What areas do you want to improve? 🦋
#goals #goaldigger #bebetter #neversettle