#1stphorm
Advertisement
The Process.

The beginning is always the hardest and defeating.

I was never one to be able to grow legs to the way I feel are big, but it was only because I wasn’t doing everything I could to make them grow.

It’s easy for us to train everything else 2x a week, but when it comes to legs we dismiss it so easily because of the pain you must undergo to get results.

More importantly effective dieting when doing legs. Believe it or not doing legs promotes growth throughout the body.

When I do legs 2 or 3 times a week, those days I’m doubling my carb intake to aid in the growth while I put myself through 2 hours of pain.

The only bad thinking is trying to get your legs and ass in your jeans hahaha.

Trust the process and know that pain is weakness leaving the body.

#igfitness #weighttraining #neversettle #infantry #pewpewlife #gains #transphormationchallenge #mensphysique #personaltrainer #backworkout #bethe1 #wedothework #duespaid #1stphorm #iam1stphorm #legionofboom #legionnaire #fitnesscoach #dietplan #workoutplans #persistence #resultsmatter #npcphysique #legday #fitnessmotivation
Jonathan Rosario - @jonathan_r0sari0 Instagram Profile - inst4gram.com
jonathan_r0sari0
1

The Process. The beginning is always the hardest and defeating. I was never one to be able to grow legs to the way I feel are big, but it was only because I wasn’t doing everything I could to make them grow. It’s easy for us to train everything el

LA Fitness - NORTH MIAMI
Comments

@lone_wolf_mac_ Coming out good bud 💯

I gain weight easily. It takes me a long to lose that weight. I don’t have a high metabolism. This lifestyle isn’t easy. I choose everyday to be better than I was yesterday. I fail. I get back up. I fail again, but I don’t quit. It takes time to grow. It’s those failure days that get me back up, try and try again. The point is I don’t quit when it gets hard. This lifestyle grows you as a person. Inside and out. How bad do you want it? Find time. If it’s important to you those excuses will fade. I’m a single mother of a 9 month year old baby. If I can do it, so can you. YOU ARE CAPABLE. •
•
•
•
•
#9monthspostpartum #loveyourself #iamfirstphorm #momswholift #weightloss #legionoftheboom #macilynne #happy #1stphorm #lifestyle #dontquit #blessed @1stphorm
Kayla Stroud - @kay_stroud52 Instagram Profile - inst4gram.com
kay_stroud52
0

I gain weight easily. It takes me a long to lose that weight. I don’t have a high metabolism. This lifestyle isn’t easy. I choose everyday to be better than I was yesterday. I fail. I get back up. I fail again, but I don’t quit. It takes time to grow

At the gym yesterday, a gentleman approached me and said “you are my motivation for today’s workout.”
.
I honestly didn’t know what to say, I’m not anything special, I’m just doing what I can with what I have. I really wanted to do some kettlebell cleans and couldn’t get the clearance while kneeling on the ground. So I set up some boxes, kneeled over the gap, and made it work.
.
As cliche as it sounds, you’re going to have to find a way when situations aren’t opportune. And trust me, there will always be circumstances that make it challenging to reach your goal.
.
One week till I’m walking. Then it’s go time. Then it’s time to dig in and make it happen. I’m dying to be horseback. And you best believe I’m going to be ready to ride.
sara ostrand - @riding_strong Instagram Profile - inst4gram.com
riding_strong
1

At the gym yesterday, a gentleman approached me and said “you are my motivation for today’s workout.” . I honestly didn’t know what to say, I’m not anything special, I’m just doing what I can with what I have. I really wanted to do some kettlebell cl

Comments

@riding_strong #fitwomen #cowboy #rodeo #cowgirlfitness #godisgood #barrelracer #ridingstrong #mfceo #legionofboom @1stphorm #horsewoman #cowgirl #duespaid #fatloss #horseman #areyoureadytoride #horsebackriding #powerlist #iam1stphorm #1stphorm #horsegirl #cowgirlmagazine #wedothework #1stphormathletesearch #bethe1 #duespaid #raisethestandard

A good plan today is better than a perfect plan tomorrow  #GetBetterToday #RiseAndGrind
Claudio Cartagena - @sheeaaa94 Instagram Profile - inst4gram.com
sheeaaa94
1

A good plan today is better than a perfect plan tomorrow #getbettertoday #riseandgrind

Comments

@sheeaaa94 #Lifestyle #workoutmotivation #gymlife #gymmotivation #chestworkout #instapic #igdaily #instadaily #instafit #carbcycling #diet #1stphorm #intermittentfasting #fitnessmotivation #drewhouse #workout #edclv #exercise #exercisemotivation #running #model #fitfam #fitnessmodel #personaltrainer #nodaysoff #protein #ightx #houstontx

In case you didn’t know, we now have a #MyTransphormation App!

Inside the app you will be able to:
- Easily view your nutrition plan based off of your goals
- View and track your workouts
- Tak directly with your TransPHORMation Adviser
- Directly upload your progress photos
- Log your weight
- and more!

You'll also have the option to step things up a bit and go premium. Which will give you access to 7 different types of workouts based off of your interest.

You can adjust your meal plan, macros, and track them directly in the My TransPHORMation App.

Plus you will have access to the live stream, which includes educational and motivational videos from our Trainers, Athletes, and Staff here at 1st Phorm Head Quarters to help you along your journey!

To help kick off the launch of the new app, we are hosting the $50,000 Spring Sprint 8-Week TransPHORMation Challenge that'll officially start on Monday, April 22nd.

The Spring Sprint will be hosted through the My TransPHORMation App which is FREE to download and join the TransPHORMation Challenge.

But don't wait to get started!

Since the 8-week Spring Sprint will be hosted through the My TransPHORMation app, download it now so you can start using it, get comfortable with it, and be ready to earn the TransPHORMation you want!

We are very excited to about the potential and ability this app has to help you take back control of your life. 
If you have any questions at all ... need any help... or if we can help you in any way, just reply to this email and we'll get you squared away.

Download the app now by tapping the link in my bio https://www.mytransphormationstartstoday.com/JJ1994 #iam1stPhorm #legionofboom #1stphorm
Jeremy Sedano - @jj082911 Instagram Profile - inst4gram.com
jj082911
0

In case you didn’t know, we now have a #mytransphormation App! Inside the app you will be able to: - Easily view your nutrition plan based off of your goals - View and track your workouts - Tak directly with your TransPHORMation Adviser - Directly u

Advertisement
“One More”
•
•
Words you should live by in every aspect of life!
•
•
One more rep in the gym, one more meeting at work, one more page in the book... you get the point.
•
•
Accumulating “one more” of everything you do in life over time puts you above average and gives you self confidence so know you deserve the results!
•
•
But don’t let me take the credit, go listen to @edmylett latest podcast. He dives deeper into this concept and many more to make you #maxout your life.
Sean Calhoun - @seanie_cal Instagram Profile - inst4gram.com
seanie_cal
3

“One More” • • Words you should live by in every aspect of life! • • One more rep in the gym, one more meeting at work, one more page in the book... you get the point. • • Accumulating “one more” of everything you do in life over time puts you above

Nike World Headquarters
Comments

@__johncoleman__ Great picture bro!

@breatheyogalove_shop Love this post! Message us and lets get you some apparel!

Transformation Tuesday.  Lift weights and STEP AWAY FROM THE SCALE! Stay  folks! •

#tuesday #transformation #liftweights #weightlifting #strengthtraining #weights #momswholift #strongnotskinny #fatloss #musclegain #macros #liftheavy #fitness #fitnessjourney #health #healthjourney #gym #workout #1stphorm #iam1stphorm #loseinches #bodypositive #bodypositivity #bodyimage #strong #strongereveryday #beastmode #staystrong #transformationtuesday #results
W H I T N E Y Z - @a.whittle.about.everything Instagram Profile - inst4gram.com
a.whittle.about.everything
2

Transformation Tuesday. Lift weights and STEP AWAY FROM THE SCALE! Stay folks! • #tuesday #transformation #liftweights #weightlifting #strengthtraining #weights #momswholift #strongnotskinny #fatloss #musclegain #macros #liftheavy #fitness #fitnes

FIT Gym Savannah
Comments

@deadliftsanddranks Love this!!! We are on a journey too! We would love for you to follow our insta page! We just followed you too! We look forward to cheering you on!

@crossfitiris 💥 💪 👍 👏 👍

Advertisement
As I reflect after having just completed a half marathon, I take a further look back at the start of my fitness journey compared to now.

When I first started getting into fitness, I was a skinny mini with no self-esteem and no muscle. I was unhappy with how I looked because I never thought I was thin enough. I barely broke 100 lbs until about sophomore year of high school, and was terrified of gaining weight. I struggled with an eating disorder and used exercise as a way to shrink myself down more and more. I remember feeling awful and weak and wondering if there was a better way. So instead of focusing on my appearance, I focused on putting in hard work and lifting for strength.

Flash forward to now, and I'm astounded as to how much I've achieved. I've done everything from obstacle races to CrossFit and completed a half marathon. I never thought that I could condition myself  to be a strong as I am today. And I only hope to get stronger.

So while I see all my self-perceived flaws and everything I wish to improve on now, I'm tremendously proud of all the progress I've made from years ago. 
Remember where you started and keep pushing on. You can only get stronger from here.
Natalie - @metal.athletics Instagram Profile - inst4gram.com
metal.athletics
2

As I reflect after having just completed a half marathon, I take a further look back at the start of my fitness journey compared to now. When I first started getting into fitness, I was a skinny mini with no self-esteem and no muscle. I was unhappy

Comments

@metal.athletics #transformationtuesday #duespaid #neversettle #legionofboom #wedothework #phamily #1stphorm #iam1stphorm #getfitordie #fitchick #girlswholift #instafitness #personaltrainer #personaltraining #health #girlswithtattoos #picoftheday #photooftheday #instagood #instadaily

@kokofitclubplantation 😎

Transformation Tuesday! Who’s that girl in the middle? I don’t think I know her anymore  .
.
.
This hoodie has NEVER fit this well & I love it. This week has been a hard one and it’s only Tuesday. But then positivities keep me going. Like this photo & the fact it’s the starting week of @mad.4.fitness new 6 week program with some amazing girls! Bring it on!!! 
.
.
#1stphorm #95lbsdownandcounting #transformationtuesday #6weekchallenge #bringiton #march2018tonow #fitness #instafit #fitfam
Kyleigh 📍 IA - @kyleighloosesit Instagram Profile - inst4gram.com
kyleighloosesit
1

Transformation Tuesday! Who’s that girl in the middle? I don’t think I know her anymore . . . This hoodie has NEVER fit this well & I love it. This week has been a hard one and it’s only Tuesday. But then positivities keep me going. Like this photo

Comments

@deadliftsanddranks Love this!!! We are on a journey too! We would love for you to follow our insta page! We just followed you too! We look forward to cheering you on!

That moment you realize your bag looks like a GNC store 🤦‍️ I've got to start preparing my post workout protein at home lol

I always feel like a mad scientist while mixing my powders in the locker room haha

#gym #gymrat #momswholift #gymproblems #postworkout #iam1stphorm #healthymom #healthyforme #womenwholift #girlweights #1stphorm #keto #ketogenic #ketogenicdiet #hflc #lchf #ketoaf #ketomom #ketotribe #ketofamily #transformation #babybody #boymom #support #depressionrecovery #strength #LiveBalanced  #selflove #selfgrowth
CJ - @betternaked.me Instagram Profile - inst4gram.com
betternaked.me
0

That moment you realize your bag looks like a GNC store 🤦‍️ I've got to start preparing my post workout protein at home lol I always feel like a mad scientist while mixing my powders in the locker room haha #gym #gymrat #momswholift #gymproblems #p

Alabama
First lift was squats, completed my last attempt at 320lbs for a PR by 5 pounds (last 1RM attempt was right before the end of 2018)! Can't complain about the form and speed
Ryan Hutchinson - @rhutchfit Instagram Profile - inst4gram.com
rhutchfit
1

First lift was squats, completed my last attempt at 320lbs for a PR by 5 pounds (last 1RM attempt was right before the end of 2018)! Can't complain about the form and speed

Comments

@rhutchfit #bodybuilding #fitness #fitfam #instafit #pescience #1stphorm #body #gains #abs #chest #legworkout #powerlifting #fitnessphotography #progress #exercise #physique #workout #instarunner #cardio #biceps #shoulders #sixpack #twitch #twitchstreamer #twitchstreamers #streamer #track #crosscountry #xc #soccer

Friends that became #PHAMILY #IAM1STPHORM #legionofboom #100to0 #DUESPAID 
We may be from different states but when we come together we form like #voltron 
We do it up!

@1stphorm #IAM1STPHORM #legionofboom #100to0 #DUESPAID

It's about always giving positivity back to life. #inspiration #FITSPIRATION #gymspiration #GYMLIFE #LIFESTYLE #integrity #75hard #1stphorm  #1stphormathletesearch
BARBARIAN FIT LIFE - @barbarianfitlife Instagram Profile - inst4gram.com
barbarianfitlife
0

Friends that became #phamily #iam1stphorm #legionofboom #100to0 #duespaid We may be from different states but when we come together we form like #voltron We do it up! @1stphorm #iam1stphorm #legionofboom #100to0 #duespaid It's about always giving

Yesterday’s chest day was brutal one we ran a combo of reg sets and Godzilla sets  if you want to be a monster might as well be the baddest one right  so enjoy the short clips and give them a try we started as Godzilla then went down to chinchilla 🤷‍️🤷‍️ and check out lil chinchillito killing it too  remember the body is tough it’s the mind you need to convince  #1stphorm #iam1stphorm #wedowork
Lorenzo Varela - @lorvarzx10 Instagram Profile - inst4gram.com
lorvarzx10
0

Yesterday’s chest day was brutal one we ran a combo of reg sets and Godzilla sets if you want to be a monster might as well be the baddest one right so enjoy the short clips and give them a try we started as Godzilla then went down to chinchilla 🤷‍

Frontline Fitness
Had the opportunity this weekend to run the #PopularBrooklynHalf and WOW what an experience!!!
.
.
I have never ran more than 3 miles at one time, and decided to challenge myself to run 13.1 miles. It was honestly the most difficult test I ever put my body through. I felt my legs burn and knees ache but the feeling I got once I crossed that finish line was EVERYTHING!!!!
.
I wanted to give a huge shout out to my close friend and mentor @mannyvision who kept me going, and encouraged me every single step of the way! .
.
I cannot wait for the next race!! #OnThePathToGreatness
.
.
.
.
#FitLife #Health #Workout #Motivation #THORFitness #Shredded  #fitfam #GymLife #Training #TrainHard #workoutmotivation #1stPhorm #Iam1stPhorm #legionofboom  #fitspo #nyrr #running #runner
T.H.O.R. FITNESS 🇵🇷 - @jonthorfit Instagram Profile - inst4gram.com
jonthorfit
6

Had the opportunity this weekend to run the #popularbrooklynhalf and WOW what an experience!!! . . I have never ran more than 3 miles at one time, and decided to challenge myself to run 13.1 miles. It was honestly the most difficult test I ever put m

Coney Island
Comments

@mannyvision 💪🏾💪🏾💪🏾 You’re the one the did the work! Way to stay determined! Great job! #NoOneIsBuiltLikeYou

@jonthorfit @mannyvision 🙌🏽🙌🏽 can’t wait for the next one!!! #OutHereCrushingGoals

Content part 1.. #fitbeast #fitfam #fitnessmotivation #fitnesslifestyle #fitaddict #fitnessgoals #hardcore #fitforlife #bodybuilding #motivation #transformation #gym #bodygoals #bodybuilder #bodybuildinglifestyle #fitness #repkingsmovement #gymshark #alphaclothing #1stphorm  #shredded #strong  #musclegain #flex #video #athlete #fit #weightlifting #gymlife #rkm @honeybadger__fitness
#RKM - @fitness_tobein Instagram Profile - inst4gram.com
fitness_tobein
4

Content part 1.. #fitbeast #fitfam #fitnessmotivation #fitnesslifestyle #fitaddict #fitnessgoals #hardcore #fitforlife #bodybuilding #motivation #transformation #gym #bodygoals #bodybuilder #bodybuildinglifestyle #fitness #repkingsmovement #gymshark

Comments

@aaronachavez Making it look easy 🔥

@topdogk9 💪💪💪💪💪💪💪👏👏👏👏👏 how many sets you do on bench bro. And reps on each bench

@1stphorm Gladiator right here in Rome @zouftwo representing @1stphorm
Zachary Zoufaly - @zouf541 Instagram Profile - inst4gram.com
zouf541
2

@1stphorm Gladiator right here in Rome @zouftwo representing @1stphorm

Colosseum - Coliseum - Rome
Comments

@zouf541 #Italy #venice #florence #rome #vacation #family #dance #world #beautifuldestinations #explore #adventure #love #life #dream #fitness #fitfam #fitnessmotivation #fitnessmodel #fitspo #fitlife #fitnessaddict #fitnessjourney #gym #health #food #foodporn #model #modeling #iam1stphorm #1stphorm

@isitsalad Your shot feels very glorious.

“Grow” through life don’t “Go” through life.  ⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣ ⁣⁣
 @socialronin90 
#success #guyswholift #ironaddict #gymrat #transformationtuesday ⁣⁣
#gym #1stphorm #bodybuilding #physique #trainingday #fitness #workout #fitdad #gains #hardbody #ifbb #muscle #bodybuilder #weightlifting #goldenaesthetics #aesthetics #iam1stphorm #veins #beardsofinstagram #biceps #classicphysique #duespaid #dedication #houseofpain
Darby Lane - 1st Phorm - @smashedfitness Instagram Profile - inst4gram.com
smashedfitness
7

“Grow” through life don’t “Go” through life. ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ @socialronin90 #success #guyswholift #ironaddict #gymrat #transformationtuesday ⁣⁣ #gym #1stphorm #bodybuilding #physique #trainingday #fitness #workout #fitdad #gains #hardbody #ifbb

Morgantown, West Virginia
Comments

@smashedfitness @paynetrain32 thanks dude and you’re welcome! I’ve said that for years. Very true!! Gotta be present!

@vikingfit90 Wide as a mack truck

King of Ny Bklyn finest.emcee#47Yrs HBD we miss u daily 🤴🤴
Body By Venom - @bodybyvenom_aka_beast Instagram Profile - inst4gram.com
bodybyvenom_aka_beast
2

King of Ny Bklyn finest.emcee#47yrs HBD we miss u daily 🤴🤴

Comments

@bodybyvenom_aka_beast #chroniclesofvenom#1stphorm#legionofboom#bk4life#bedstuybrooklyn#greeneave#franklynave#lexingtonave#gatesave#grandave#LG#bedfordavenue#clinton#marcy#crownheights#ENY#brownsville#pitkinave#redhookbrooklyn#

@bodybyvenom_aka_beast show the 👑 some love my hometown

Flowers out here blooming everyday & shit with no permission, but you're sitting around waiting on a personal invitation for greatness?! - Breewylde 
Click the link in my bio to get started today!
#TransfomationTuesday #KaylaBee #Fit4HealthPlus #ChicksWhoLift #BodyBuilding #BlackGirlMajic #1stPhorm #FitForTheCulture #ItsALifestyle #WINSDay #FatToFit #FatLossTransformation #HealthIsWealth #WomensHealth #FightingObesity #Transphormation
KaylaBee'sNutritionKitchen - @kaylabeesnutritionkitchen Instagram Profile - inst4gram.com
kaylabeesnutritionkitchen
1

Flowers out here blooming everyday & shit with no permission, but you're sitting around waiting on a personal invitation for greatness?! - Breewylde Click the link in my bio to get started today! #transfomationtuesday #kaylabee #fit4healthplus #chic

Comments

@weightlosswithkim Colorful page!! Get some complimentary metabolism boosting tips by clicking my bio link;)

Flowers out here blooming everyday & shit with no permission, but you're sitting around waiting on a personal invitation for greatness?! - Breewylde 
Click the link in my bio to get started today!
#TransfomationTuesday #KaylaBee #Fit4HealthPlus #ChicksWhoLift #BodyBuilding #BlackGirlMajic #1stPhorm #FitForTheCulture #ItsALifestyle #WINSDay #FatToFit #FatLossTransformation #HealthIsWealth #WomensHealth #FightingObesity #Transphormation
@kayla.bee__ Instagram Profile - inst4gram.com
kayla.bee__
0

Flowers out here blooming everyday & shit with no permission, but you're sitting around waiting on a personal invitation for greatness?! - Breewylde Click the link in my bio to get started today! #transfomationtuesday #kaylabee #fit4healthplus #chic

This is a great book to read. I try to live daily by thinking big. I want to be better than yesterday and be driven to grow daily. Each day our minds our filled with goals and dreams, the difference between most is only some will do something with those thoughts and others will sit back and be content. STOP being content. Each and every person measures success differently, but the ones who achieve their own success are the ones who take action and aren't ever content. THINK BIG and ACHIEVE BIG. 
Thanks for the recommendation @will2win50 
#driven #goals #hardwork #entrepreneur #success #1stphorm #1stphormlegionnaire #legionofboom #weare1stphorm #thinkbig #dowork #duespaid #dontwait #pamily #motivation #life #lifelessons
Lance Liggett #iam1stphorm - @cash_wod_lance Instagram Profile - inst4gram.com
cash_wod_lance
1

This is a great book to read. I try to live daily by thinking big. I want to be better than yesterday and be driven to grow daily. Each day our minds our filled with goals and dreams, the difference between most is only some will do something with th

Comments

@marcpietruschka I like your posts , let’s connect with eachother 👀

XXXL⁣
⁣
That’s the size T-shirt I used to wear. Honestly, It’s embarrassing to admit.⁣
⁣
I have been working pretty hard to make some serious changes and I can tell you how frustrating it is to jump on the scale and see everything happening but what I want. The number drops .2lbs or jumps 1lb or just stays stagnant. I’m executing on my plan and it can be discouraging to not see those numbers change.⁣
⁣
I try to remind myself that just because that number isn’t moving, doesn’t mean changes aren’t happening. Which is why I’ve tried to shift to tracking pictures with that number on the scale. Pictures really do tell all.⁣
⁣
Another little trick....buying smaller clothes! The T Shirt I am wearing I intentionally purchased in a XL with the goal of being able to wear it someday It’s a great feeling when you fit into a smaller size and a great way to measure your progress.⁣
⁣
#weightloss #iam1stphorm #progressnotperfection
Mark Schaffer - @markschaf20 Instagram Profile - inst4gram.com
markschaf20
2

XXXL⁣ ⁣ That’s the size T-shirt I used to wear. Honestly, It’s embarrassing to admit.⁣ ⁣ I have been working pretty hard to make some serious changes and I can tell you how frustrating it is to jump on the scale and see everything happening but what

Comments

@markschaf20 #legionofboom #1stphorm #progress #gettnit #iamgettnit #gym #motivation #fitnessmotivation #transformation #weightlosstips

@sshooter454 🍆🍆🍆

These trials will show that your faith is genuine. It is being tested as fire tests and purifies gold--though your faith is far more precious than mere gold. So when your faith remains strong through many trials, it will bring you much praise and glory and honor on the day when Jesus Christ is revealed to the whole world. 1 Peter 1:7
RISE AND SHINE HAMMER TIME!!
Adversity is the best form of personal growth. Realizing your inner strength and choosing to never surrender or give in is the most powerful thing you can do to make ur own destiny! We face obstacles  and have two options to surrender or to overcome. Choose to grow physically, spiritually, mentally and emotionally let God be the driving direction in your life. #godgivenstrength #mountainliving #discover #wonderlust #faith #motivationalquotes #dicipline #dedication #dieliving #trekking #exomountaingear #exodeathhike #america #savagegentleman #discover #explore #mountains #1stphorm #legionofboom #nature
Travis Smith - @travthetrainer22 Instagram Profile - inst4gram.com
travthetrainer22
1

These trials will show that your faith is genuine. It is being tested as fire tests and purifies gold--though your faith is far more precious than mere gold. So when your faith remains strong through many trials, it will bring you much praise and glo

Comments

@studio.hueroom bravo

🥇PRO TIP
•
I want to talk to you about GRUNTING.
•
I feel like this is drastically under-looked in the gym atmosphere.
•
Science shows that grunting can actually  increase your strength by 30%!!!! 
•
But the biggest mistake I see when people use the grunt, is they use it at the wrong TIME or they OVER-USE it.
•
It’s so imperative that you only use the grunt WHEN NEEDED or it will lose its effectiveness.
•
I hope these training tips help. If you ever have any questions please feel free to message me. I’m always here to help!
•
Feel free to share this and spread the knowledge to a friend!
Roy Ulrich Fitness - @roy_ulrich Instagram Profile - inst4gram.com
roy_ulrich
4

🥇PRO TIP • I want to talk to you about GRUNTING. • I feel like this is drastically under-looked in the gym atmosphere. • Science shows that grunting can actually increase your strength by 30%!!!! • But the biggest mistake I see when people use the

Armbrust Pro Gym
Comments

@roy_ulrich @ami.r.davis lol we all have man. Don’t stress. Just start utilizing that grunt next gym session 🤣😜

@britt_is_fit 🙌🙌🙌🙌

13k pounds for Back day! I’m starting to FINALLY see some definition in my back and shoulders after YEARS of trying.

This morning I also increased my lat pulldown to 110 for 12 reps and one arm row to 40 for 15 reps.

#fitness #gym #progress #nevergiveup #takingtheslowboattoresults #1stphorm #iam1stphorm #legionofboom #livesore #livesoreambassador #nobodycares #justdothework
Rachel - @rachelc1184 Instagram Profile - inst4gram.com
rachelc1184
2

13k pounds for Back day! I’m starting to FINALLY see some definition in my back and shoulders after YEARS of trying. This morning I also increased my lat pulldown to 110 for 12 reps and one arm row to 40 for 15 reps. #fitness #gym #progress #neverg

Comments

@ccolefit Really like this

@rachelc1184 @ccolefit thanks! 🙌

Day 141 of 365 days of Fitness, Love, and Abundance.  Nothing to do with health, however if you could send good vibes, love, and prayers my way today it would be appreciated. .
Back  
Biceps  
Abs  
Cardio  
It’s a good thing I follow a schedule to be at the gym and not depend on how I feel. Lol! I felt like crap this AM! .
.
.
.
.
#5secondrule #fitness #365daychallenge #fitnessgoals #consciousliving #lawofattraction #sharpenthesaw #blessed #dinamademedoit  #talentmaniacs #wedothework #consciouschoice #FKMotivationJUSTDOIT #5mandates #internallocusofcontrol #betterhabits #doitanyway #success #5mandatesofsuccess #excellence #flexibility #milestones #action #results
#gainz #Iam1stphorm #1stphorm #changinglives
Bill Murray - @billdoeslife Instagram Profile - inst4gram.com
billdoeslife
0

Day 141 of 365 days of Fitness, Love, and Abundance. Nothing to do with health, however if you could send good vibes, love, and prayers my way today it would be appreciated. . Back Biceps Abs Cardio It’s a good thing I follow a schedule to b

️How often should you train legs? ⁣⁣
⁣⁣
At the end of the day, it's not a question of how often you should train. The question you should ask is how much your body can tolerate - How much training can you recover from? ⁣
⁣⁣
Remember that there are 2 components to training: Stimulating your muscles/nervous system to evoke an adaptation which happens during training & being able to recover from it.⁣⁣
⁣⁣
However, how long it will take you to recover depends on multiple factors such as:⁣⁣
⁣⁣
•Sleep quality & quantity⁣⁣
• How long you’ve been lifting⁣⁣
• Age⁣⁣
• Hormonal status⁣⁣
• Personal stressors (family life)⁣⁣
• Work-related/financial stress⁣⁣
• Nutrition⁣⁣
• supplementation⁣⁣
• Overall health ⁣⁣
⁣⁣
If you're not recovering properly from your workout, you won’t be able to maximize your progress. ⁣⁣
⁣⁣
Also remember that your workout routine should always be created for your specific goals. Therefore, there’s no ’best’ training frequency that works equally well for everyone (Hint: that’s why most standardized programs don’t get you (the best) results). ⁣⁣️
⁣⁣
The vast majority of research shows that you’ll get better results training a muscle group more often than once per week. BUT after all, your goals, recovery capacity & many other factors determine YOUR optimal training frequency. ⁣⁣
⁣⁣
For me personally, I found that training legs once every 3 days (so about twice a week) works best for me at the moment. I’ve trained lower body 3x a week in the past because I used to fit in size 00 & wanted to change that, but also didn’t feel like I was giving my body enough time to recover properly before the next training session. Plus I’m currently focusing on growing my upper body. However, my twin-sister still trains legs every 2nd day & loves it. See - even we’re different when it comes to training frequency. ⁣⁣
⁣⁣
Since your legs consist of 4 muscle areas - quads, hamstrings, glutes & calves, I’d probably train them at least once per week.⁣⁣
⁣⁣
The next time you’re analyzing your training, don’t think about how much you ’should’ be doing & rather assess how much you CAN do.⁣⁣
⁣⁣
CONTINUED
Lea | Online Fitness Coach - @lea_fuchs_ Instagram Profile - inst4gram.com
lea_fuchs_
18

️How often should you train legs? ⁣⁣ ⁣⁣ At the end of the day, it's not a question of how often you should train. The question you should ask is how much your body can tolerate - How much training can you recover from? ⁣ ⁣⁣ Remember that there are 2

Comments

@summerbuis I train legs once a week but am wanting to kick it up to twice!

@arisetoconnect Great videos and great information about working out and the what the body needs.

Anterior Core
-
One thing that separates good from great athletes is the ability to go from eccentric to concentric (in other words, decelerate to accelerate).
-
This action (when done efficiently) will allow the athlete to be more powerful / explosive in there sport. This drill is great for that. The athlete has to receive the ball from me, which increases the eccentric demand of this movement and reverse that muscle action (eccentric to concentric) in the most efficient way she can.
-
It’s essentially a full body workout. Especially for the anterior core and shoulders. The eccentric aspect of training for athletes is vital to their injury prevention and overall development.
-
Tag a  Player below and give this drill a try!
-
#fit #fitness #fitfam #fitspo #fitspiration #fitnessmodel #fitnessmotivation #workout #tennisgirl #tennisworkout #tennistraining #strengthcoach #strengthandconditioning #1stphorm #bodybuilding #crossfit #healthylifestyle #athlete #tuesday #goodmorning #riseandgrind #nutrition
Stephone-1stPhorm Athlete - @stephoneallen Instagram Profile - inst4gram.com
stephoneallen
0

Anterior Core - One thing that separates good from great athletes is the ability to go from eccentric to concentric (in other words, decelerate to accelerate). - This action (when done efficiently) will allow the athlete to be more powerful / explosi

Columbia, Missouri
Who hates working a desk job?
•
Who hates having to sit all day long?
•
Don’t get me wrong, I enjoy my job but I truly hate that it has me sitting on my ass most of the day. My body hates it more than I do. It tells how much it hates me when it gets stiff and uncomfortable.
•
There is nothing worse than heading into the gym with these feelings.
•
Let’s unstick our bodies and get moving.
•
Here is a common sequence I learned from #MobilityMVMNT
 Windsheild wipers x 10 each leg
 90/90 glute stretch x 5 deep breaths and allowing yourself to get deeper with each exhale.
 Upper back rotation x5 deep breaths and rotating through the upper back using your chin as guidance and not twisting through the low back.
 Lat/QL stretch x 5 deep breaths. Dropping onto the elbow the same arm as the front hip, reach up and over with opposing arm. With each breath rotate your chest down to the floor.
•
These are four simple movements we can utilize everyday to improve our mind and body. To unstuck ourselves from the desk life.
•
P.s. I have only shown my right side but don’t forget to stretch the other side too.
•
Unstuck yourself and get moving!
•
#yoga #mobilitymvmnt #mobility #mobilitytraining #prepwork #preworkout #powerlifting #crossfit #duespaid #iAM1STPHORM
AJ Spina - @spinastrong Instagram Profile - inst4gram.com
spinastrong
1

Who hates working a desk job? • Who hates having to sit all day long? • Don’t get me wrong, I enjoy my job but I truly hate that it has me sitting on my ass most of the day. My body hates it more than I do. It tells how much it hates me when it gets

Orangeburg, New York
Comments

@spinastrong • • • • • #yoga #mobility #1stphorm #yogaeverydamnday #movement #legionofboom #stability #yogi #rehab #flexibility #physicaltherapy #yogalove #yogainspiration #namaste #yogaeverywhere #functionaltraining #neversettle #yogagirl #yogachallenge #1stphorm4life #neverquit

One thing I realized is that everything always ends up working out. Sometimes even better than you can imagine. Remember this when you feel like you’re in a hard place or you feel like you’re being challenged the most. Believe in where you’re headed. See the bigger picture.
Alex Simmons - @averageblackman Instagram Profile - inst4gram.com
averageblackman
2

One thing I realized is that everything always ends up working out. Sometimes even better than you can imagine. Remember this when you feel like you’re in a hard place or you feel like you’re being challenged the most. Believe in where you’re headed.

Pittsburgh, Pennsylvania
Comments

@averageblackman . . . . . . . . #fitnessmotivation #Pittsburgh #igfitness #NewMe #fitfam #NextLevelShit #motivation #legday #transformationtuesday #GymIsLife #summersmash2019 #RealMen #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #FitnessModel #wedothework #duespaid#WomenWhoLift #ThickFit #HustlePorn #LevelUpLikeNintendo #SelfLove #SteakIsForTaxPayers #ZeroOptionMentality #Phamily #100to0 #WorkInProgress

@britt_is_fit This is so true!!! Don’t sweat the small stuff - life is too short!

Body under construction mind on a mission. .
.
.
.
When I began weight training, I really didn't know what I was doing. Somehow I knew that it was essential to me getting fit & becoming stronger. .
.
.
.
Seeing others doing the lifts in the gym & imitating them is not the same as doing the lifts & having someone who knows their shit, guide you & show you the correct way. .
.
.
.
I love this process. I love seeing my progress. You see me squatting 275lbs on the left March 2019 & then me squatting 280lbs on the right last night. My coach is amazing. My confidence is through the roof. I'm stronger. My technique & bracing are better. My depth is lower. My lats are tighter. .
.
.
.
Thank you @veggie_lifter for everything that you have done for me & to me, to this point & for the future. You are incredible & you are changing my body. 
@southbaystrengthco 
#timetodowhatbeastsdo #powerlifter #1stPhorm #legionofboom #iam1stphorm #powerliftinglife #squat #progress #progressnotperfection #inspiration #bigguyswholift #teamveggie🥕
Willie - @will.never.settle Instagram Profile - inst4gram.com
will.never.settle
2

Body under construction mind on a mission. . . . . When I began weight training, I really didn't know what I was doing. Somehow I knew that it was essential to me getting fit & becoming stronger. . . . . Seeing others doing the lifts in the gym & imi

Comments

@veggie_lifter Look at that depth!!! 🙌🙌🙌🙌

@chief_trukalot Throwing around 300lbs for reps, you ain't no newbie no more!!!👊👊👊 keep Pounding!

EMOM
.
Every minute on the minute! Go get this @1stphorm workout for a quick sweat and challenge. I did the assault bike until I hit 100 calories (12x6) and the rest x 4.
.
Challenging myself and possibly starting the transformation challenge and stopping my reverse. I’m WAY too big and I’ve had enough!!! Need to slim down desperately and the #tranphormation challenge will def help me get there! .
.
My husband also reminded me today, that I have a predestined purpose and instead of focusing on myself, I need to expend my energy on others and loving them! I’m trying my best to balance this and my weight loss and dropping my old ways of thinking. My mind needs to be renewed. Praying for healing🧡
.
.
#weightlossjourney #mustslimdown #metabolismhealed #1stphorm #iam1stphorm
Mary Kathryn - @mk_woto Instagram Profile - inst4gram.com
mk_woto
1

EMOM . Every minute on the minute! Go get this @1stphorm workout for a quick sweat and challenge. I did the assault bike until I hit 100 calories (12x6) and the rest x 4. . Challenging myself and possibly starting the transformation challenge and sto

Denver, Colorado
Comments

@mk_woto #IAm1stPhorm #NeverSettle #DuesPaid #LetsDoThis #WeDoTheWork #SwipeWorkout #FitForLife #LegionOfBoom #GymWorkouts #Workout #Fitness #FitnessGoals #Fit #FitGirl #SwipeWorkout #FitGoals #MuscleBuilding #FitnessMotivation #FitnessModel #FitnessGirl

#Repost @fitchick78
・・・
5 days out from my first show after a nice long break and I’m ready feeling really good. So excited to be finally able to compete as an IFBB Pro. This has been a long time coming! 🤗‍️ @optimumclassic #ifbb #bikinipro #hardworkpaysoffs #nevergiveup #healthylifestyle #livelifetothefullest #dontstopbelieving #fitmom #gymaddict #girlswholift #muscle #fitnessmotivation #strongbodystrongmind #rominabass_waisttrainer #customfitnessconsulting #1stphorm #angelcompetitionbikinis #fitstylefoods #s2faction
ROMINABASS NEW COLLECTION ! - @rominabass_collection Instagram Profile - inst4gram.com
rominabass_collection
0

#repost @fitchick78 ・・・ 5 days out from my first show after a nice long break and I’m ready feeling really good. So excited to be finally able to compete as an IFBB Pro. This has been a long time coming! 🤗‍️ @optimumclassic #ifbb #bikinipro #hardwork

Everyday is another chance to get stronger, to eat better, to live healthier, and to be the best version of you. #getfit #sweat #gymmotivation #gym #fitness #fitfam #fitness #fitnessaddict #1stphorm #liftheavy #girlswholift #workout #gymlife #muscle #loveyourself
H E A V E N   L E I G H - @heavenleighr Instagram Profile - inst4gram.com
heavenleighr
2

Everyday is another chance to get stronger, to eat better, to live healthier, and to be the best version of you. #getfit #sweat #gymmotivation #gym #fitness #fitfam #fitness #fitnessaddict #1stphorm #liftheavy #girlswholift #workout #gymlife #muscle

Comments

@heavenleighr #fitlife #fit #fitnessmotivation #fitnessmodel #fitnessgirl #gymtime #fitspo #transformationtuesday #eatclean #healthyfood #gainpost #goals #train #noexcuses #weights #gymtime #bodybuilding

@hustlecofitness You’re exactly what we are looking for! Click our link in my bio to get you featured and be our Athlete!

Feeling Proud
.
I know I'm not where I want to be or where I should be
.
Yes there are days that I eat outside of my meal plan and yes there are times that a miss the gym
.
It is okay because having self love and confidence is beyond that
.
I love where I came from, where I'm at and where I'm going
.
#SelfLove #SelfConfidence #SelfCare #TeamLifestyle #IAm1stPhorm #1stPhorm #DuesPaid #GirlsThatLift #Motivation #Inspiration
Lily <3 - @mrs.mags08 Instagram Profile - inst4gram.com
mrs.mags08
5

Feeling Proud . I know I'm not where I want to be or where I should be . Yes there are days that I eat outside of my meal plan and yes there are times that a miss the gym . It is okay because having self love and confidence is beyond that . I love wh

Comments

@ebarraza014 That’s my girl! Keep killing it!

@arianasolis You look amazing I can’t wait to see your results down the road mamacita 💪🏼😍

dear @danilarodrigue.,
I think now you know the more you call me bossy in public, i get a little boss..ierrrr . Way to push it tonight!
#nevermisslegday
M A R J I 💪♠️ - @hava_hunter Instagram Profile - inst4gram.com
hava_hunter
3

dear @danilarodrigue. , I think now you know the more you call me bossy in public, i get a little boss..ierrrr . Way to push it tonight! #nevermisslegday

Comments

@thatbloggerjade 💕💕💕

@manusheen Great Posts !👍

My gym face is actually much more serious than this.. But happy Tuesday!! Get out there and make today better than yesterday!! #legionofboom #mytransphormation #1stphorm #wedothework #duespaid #Iam1stphorm #bethe1 #s2faction @ck.shaw @scox1975 @debilyno
Tracie Henry - @ladyhenry2004 Instagram Profile - inst4gram.com
ladyhenry2004
1

My gym face is actually much more serious than this.. But happy Tuesday!! Get out there and make today better than yesterday!! #legionofboom #mytransphormation #1stphorm #wedothework #duespaid #iam1stphorm #bethe1 #s2faction @ck.shaw @scox1975 @debil

Comments

@samantha.rose.fit I love your shirt 🥰

I never could have imagined I would own a dog who is literally just like me.

Elsa is an incredible animal. I have fallen completely in love with pointers & their drive, affection and dedication.

Elsa is my running partner, my snuggle bug and my best friend.

She is calm and clean and just so amazing. Everyday I tell her how grateful I am for her. After losing our Hurley bird... we all were very sad and still have really hard days.

Through that loss, It reminded us how important it is to appreciate every single day. Shower your animals with love - you are their whole world.
britt_is_fit - @britt_is_fit Instagram Profile - inst4gram.com
britt_is_fit
1

I never could have imagined I would own a dog who is literally just like me. Elsa is an incredible animal. I have fallen completely in love with pointers & their drive, affection and dedication. Elsa is my running partner, my snuggle bug and my bes

Comments

@britt_is_fit #1stphormathletesearch #runnergirls #runningtips #1stphormathlete #marathoners #Iam1stphorm #legionnaire #legionofboom #runningwithdogs #stepmom #healthfoodporn #75hard #ihavearunnersbody #trailrunninglife #foodie😋 #bluelinefamily #1stphorm #wedothework #fatloss #fatlosstips #transphormationchallenge #strongwomenkickasphalt #anybodycanrun #100to0 #womensrunningcommunity #inspiringwomenrunners #TeamBrittIsFit #mytransphormationstartstoday #ashletes #brooksrunning

#transformationtuesday 210 lbs. vs. 171 .
.
Same guy slightly different mindset.
.
I’ve heard it all at this point, you looked like a beast back then, you’re small now, you use to be strong, blah blah blah.
.
Ask me if I care about what you or others think!
.
I do this for me and only me, I try to impress me, or the older version of me. That’s it, there’s no one else to impress. If other’s are impress great, I hope they make a change as well. I’m all for that! But this is just proof of how a little bit of change can come a long way. I was disciplined enough to get that big. But takes more discipline now to keep the muscle I have and burn body fat as well.
.
.
Test yourself and do something different, I love eating junk. But that’s not gonna get me to where I wanna go.
.
.
.
I hope you got something out of that and I hope you make a slight change.
.
.
GO PROVE YOURSELF WRONG!!!
.
.
.
.
.
.
.
#bfitathletics #iam1stphorm #1stphorm #humblebutforeverhungry #trusttheprocess
B Fit Athletics-1st Phorm - @bfitathletics Instagram Profile - inst4gram.com
bfitathletics
8

#transformationtuesday 210 lbs. vs. 171 . . Same guy slightly different mindset. . I’ve heard it all at this point, you looked like a beast back then, you’re small now, you use to be strong, blah blah blah. . Ask me if I care about what you or others

Crunch Fitness
Comments

@yanet_bullet_proof Killing it Pham!!! So proud of you!! 💪🏻👊🏻👊🏻🙌🏻💙

@_littleladybeast_ 💯🔥🙌🙌 workin

I hear clients, friends and family constantly say “I just don’t love the gym like you do.. so it’s hard to stay consistent”.
-
The reality is that I have always LOVED the gym *let the shock set in a little ️*
-
I used to dread going to the gym because I wasn’t sure what I should be doing to reach my goals, I felt out of place & silly and my gym-swag at the time was way more shabby then “swaggy”.
-
BUT I kept pushing myself through the discomfort, started asking questions, google-ing how to do workouts, asked my gym-savvy friends to hit the gym with me & started investing in good quality gymwear ‍️
-
Feeling comfortable and cute in your workout gear truly makes a huge difference in how much you push yourself, how well you do and how long you’re in the gym for!
-
 I love my @1stphorm gymwear because it hugs my body in all the right places without being restricting & always has me feeling comfortable and cute ️ while crushing my workouts 
-
You can get this sports bra & shorts, along with so many other amazing gear on #1stphorm website
Hot Girls - @sexydripping Instagram Profile - inst4gram.com
sexydripping
0

I hear clients, friends and family constantly say “I just don’t love the gym like you do.. so it’s hard to stay consistent”. - The reality is that I have always LOVED the gym *let the shock set in a little ️* - I used to dread going to the gym becaus

Week 5 day 30!! Got it in early this morning!! I got a good calorie burn today!! @ladyhenry2004 @ck.shaw @jeremy.d.mullins #1stphorm #Iam1stPHORM #mytransphormationstatestoday #wedothework #duespaid #mytransphormation #legionofboom #noexcuses #fitover40 #healthylifestyle #justdoit #fitness #workingonthebestversionofme  #myfitnessjourney #iwillbeatdiabetes #crushinmygoals
👊🏻Stephi Cox 💪🏻 - @scox1975 Instagram Profile - inst4gram.com
scox1975
1

Week 5 day 30!! Got it in early this morning!! I got a good calorie burn today!! @ladyhenry2004 @ck.shaw @jeremy.d.mullins #1stphorm #iam1stphorm #mytransphormationstatestoday #wedothework #duespaid #mytransphormation #legionofboom #noexcuses #fitove

Planet Fitness
Comments

@_gym.fitness4.idol This shot is really lovely if you want we can share the post Direct Message me 💌💌💌💌💌💌💌💌👌👌👌

𝗪𝗲 𝗰𝗮𝗻𝗻𝗼𝘁 𝘀𝗼𝗹𝘃𝗲 𝗼𝘂𝗿 𝗽𝗿𝗼𝗯𝗹𝗲𝗺𝘀 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲 𝘁𝗵𝗶𝗻𝗸𝗶𝗻𝗴 𝘄𝗲 𝘂𝘀𝗲𝗱 𝘄𝗵𝗲𝗻 𝘄𝗲 𝗰𝗿𝗲𝗮𝘁𝗲𝗱 𝘁𝗵𝗲𝗺.
- 𝘼𝙡𝙗𝙚𝙧𝙩 𝙀𝙞𝙣𝙨𝙩𝙚𝙞𝙣
.
Tʜᴇ ᴍᴏsᴛ ɪᴍᴘʀᴇssɪᴠᴇ ᴛʀᴀɴsғᴏʀᴍᴀᴛɪᴏɴ ɪs ʏᴏᴜʀ ᴍɪɴᴅ. Sᴛᴏᴘ ғᴇᴇʟɪɴɢ sᴏʀʀʏ ғᴏʀ ʏᴏᴜʀsᴇʟғ; ᴡᴇ ᴀʟʟ ᴍᴀᴋᴇ ᴍɪsᴛᴀᴋᴇs ᴀɴᴅ ʜᴀᴠᴇ sᴇᴛʙᴀᴄᴋs. Tʜᴇ ᴋᴇʏ ɪs ᴛᴏ ɴᴏᴛ ʟᴇᴛ ᴛʜᴀᴛ ᴅᴇғɪɴᴇ ᴜs, ʙᴜᴛ ʀᴀᴛʜᴇʀ ᴜsᴇ ɪᴛ ᴀs ᴍᴏᴛɪᴠᴀᴛɪᴏɴ ᴛᴏ ᴅᴏ ʙᴇᴛᴛᴇʀ - ᴡʀɪᴛᴇ ᴏʀ ʀᴇᴡʀɪᴛᴇ ᴏʀ sᴛᴏʀʏ.
.
#iam1stphorm #neversettle #1stphorm #legionofboom #duespaid #transformationtuesday #tuesdaymotivation #tommiegunsfitness
Tommie Guns - @tomcatris Instagram Profile - inst4gram.com
tomcatris
1

"𝗪𝗲 𝗰𝗮𝗻𝗻𝗼𝘁 𝘀𝗼𝗹𝘃𝗲 𝗼𝘂𝗿 𝗽𝗿𝗼𝗯𝗹𝗲𝗺𝘀 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲 𝘁𝗵𝗶𝗻𝗸𝗶𝗻𝗴 𝘄𝗲 𝘂𝘀𝗲𝗱 𝘄𝗵𝗲𝗻 𝘄𝗲 𝗰𝗿𝗲𝗮𝘁𝗲𝗱 𝘁𝗵𝗲𝗺." - 𝘼𝙡𝙗𝙚𝙧𝙩 𝙀𝙞𝙣𝙨𝙩𝙚𝙞𝙣 . Tʜᴇ ᴍᴏsᴛ ɪᴍᴘʀᴇssɪᴠᴇ ᴛʀᴀɴsғᴏʀᴍᴀᴛɪᴏɴ ɪs ʏᴏᴜʀ ᴍɪɴᴅ. Sᴛᴏᴘ ғᴇᴇʟɪɴɢ sᴏʀʀʏ ғᴏʀ ʏᴏᴜʀsᴇʟғ; ᴡᴇ ᴀʟʟ ᴍᴀᴋᴇ ᴍɪsᴛᴀᴋᴇs ᴀɴᴅ ʜᴀᴠᴇ sᴇᴛʙᴀᴄᴋs. Tʜᴇ ᴋᴇʏ ɪs ᴛᴏ ɴᴏᴛ ʟᴇᴛ ᴛʜ

Elk Grove, California
Comments

@tomcatris #fitnessmotivation #fitfam #fitspo #fitnesslifestyle #fitnessmodel #alberteinstein #ifuckinglovescience #focus #determination #letswork #bodybuilding #pinoy #pinoypride #islandboy #elkgrove #inelkgrove #sacramento #sactown #sacfitness #916 #california

For hubby I made protein donuts this weekend they were delicious! Honest review: Protein lovers.. these are a treat for sure. I don’t particularly love baking with protein because it seems squishy and I like doughy or fluffy textures (fatty ‍️) As long as you continue to flip these while they are cooling they don’t get squishy. So as a skeptic, they were so good I could of eaten them all.

Macros per donut:
Calories: 137
Carbs: 7g
Fat: 7g
Protein 9g

This was my trial run and I think I need a little more gourmet feel so I’m probably going to do some fun toppings next time (I know that’s going to screw with the macros)

This recipe was from @emilyfrisella @1stphorm snickerdoodle protein donuts. Mods: I subbed the vanilla ice cream protein instead of cinnamon cookie butter and coconut milk for almond milk. I also added a half T more of cinnamon.
Rayna Joy Brasier - @raynaj0y Instagram Profile - inst4gram.com
raynaj0y
3

For hubby I made protein donuts this weekend they were delicious! Honest review: Protein lovers.. these are a treat for sure. I don’t particularly love baking with protein because it seems squishy and I like doughy or fluffy textures (fatty ‍️) As lo

Comments

@itsjazzytime Yum!! I’ve been wanting to make these but I have vegan vanilla would what they would take taste like 🤔🤔

@raynaj0y @itsjazzytime try it!!

Simple, easy, yummy, and healthy. All these misconceptions about breakfast. And skipping meals. That is a no no!!!! You need to nourish your body! #turkeybacon #breakfast #organic #smoothies #smoothielife #oatmilk #almondmilk #pineapplemango #fuelyourbody #fitspo #gymshark #gymsharkwomen #muscles #musclefuel #vibes #brunchin #dragonfruit #powerbooty #bootygains #gains #healthnut #healthy #chef #homechef #bootygainz #1stPhorm #cranberrybread #publix #fitgirls #healthybreakfast
Chef Natty 👩🏽‍🍳 - @shortstacksmoothiesnmeals Instagram Profile - inst4gram.com
shortstacksmoothiesnmeals
3

Simple, easy, yummy, and healthy. All these misconceptions about breakfast. And skipping meals. That is a no no!!!! You need to nourish your body! #turkeybacon #breakfast #organic #smoothies #smoothielife #oatmilk #almondmilk #pineapplemango #fuelyou

Comments

@thefitlifebracelet_play Hey ! looking great. We would love to feature you wearing one of our bracelets ! Direct message us

@kellypcheung Very yum!

The RENT on your physical health and wellbeing is ALWAYS due.  EVERYDAY.

Sure there is time off and recovery, but health takes daily commitment FOREVER.

Cant just get it one time and forget it.  #1stphorm #fitness #fitgirls #foodie #boss #beast #change #murfreesboro #nashville #bpf #fit #fitfam #fitmom #food #instagood #fitnessmotivation #gym #gainz #beastmode
Blueprint Fitness-BPF - @blueprintfitnessboro Instagram Profile - inst4gram.com
blueprintfitnessboro
1

The RENT on your physical health and wellbeing is ALWAYS due. EVERYDAY. Sure there is time off and recovery, but health takes daily commitment FOREVER. Cant just get it one time and forget it. #1stphorm #fitness #fitgirls #foodie #boss #beast #ch

Blueprint Fitness
Comments

@rominae_ Great feed :-)

Everyday staple for post workout nutrition. One key factor most neglect when training!
•
Keep it simple: Phormula-1 (a high quality hydrolyzed isolate protein) paired with Ignition (glucose) gives your body the proper nutrients for recovery and tissue repair after training.
•
Phormula-1 is rapid assimilating which means it digests quickly alongside Ignition. Ignition provides the body with the highest-quality glucose to keep your muscles saturated with glycogen without adding too many carbs to your diet.
•
By replenishing glycogen, you shorten the recovery time and keep your body in an anabolic (fat burning) state.
•
My go-to always!
•
**Sports bra is @acta.wear. Great for support! Link in bio to save!
#tuesday #tips #teachingtuesday #1stphorm #iam1stphorm #postworkout #cinnamontoastcrunch #phormula1 #ignition
🄷🄰🅈🄻🄴🅈 - @haycon08 Instagram Profile - inst4gram.com
haycon08
0

Everyday staple for post workout nutrition. One key factor most neglect when training! • Keep it simple: Phormula-1 (a high quality hydrolyzed isolate protein) paired with Ignition (glucose) gives your body the proper nutrients for recovery and tissu

Orlando, Florida
It’s about to get a lil’ nerdy up in here🤓
.
#Optigreens50 - Why do I love them so much?
.
First off, if you’re like me, you’ve probably already tried 47263282619 different greens supplements. (*Didn’t feel any different / could hardly choke them down - EVEN when added to a smoothie🤯*) So, WHY would this one be any different?
.
About 9 months ago I finally took the plunge & decided to try them  annnnd I never looked back.
.
But really, WHY are these so great?
.
INCREASED ENERGY🤩
The phytonutrient blend in Optigreens, including ingredients such as chlorophyll, helps with detoxification as well as boosting energy. I’ve noticed this personally as I don’t feel like I need to drink nearly as much coffee as I used to (if you’ve worked with me, you KNOW I used to be bad about this )
.
IMPROVED DIGESTION
There is a blend of some of the highest quality plant-based digestive enzymes + probiotics in the Optigreens. Low-temperature processing of this supplement helps to preserve these ingredients (digestive enzymes are destroyed when cooked/processed at high heat). Goodbye bloat , hello happy & healthy gut! 
.
11 SERVINGS OF FRUITS & VEGGIES🥗
Less than 10% of people ages 18-34 get even 5 servings of fruits & veggies per day. I eat veggies often, but still wasn’t hitting this on a consistent basis. And I definitely don’t regularly munch on things like wheatgrass or spirulina. 🤷‍️ How many servings do you get in every day?
.
BALANCES PH LEVELS
Diets heavy in protein & carbs, and low in fruits/veggies creates an acid load in the body.  Intense & consistent training increases acid production even more. The greens will help to reverse this process!
.
If you have any questions, please let me know! 
.
As always, you can get free shipping on any @1stphorm product via the link in my bio. Also - same as with any of their products - @1stphorm offers 110% money back on the Optigreens if you try them and don’t like them for ANY reason.
Katie - @katiethoe Instagram Profile - inst4gram.com
katiethoe
2

It’s about to get a lil’ nerdy up in here🤓 . #optigreens50 - Why do I love them so much? . First off, if you’re like me, you’ve probably already tried 47263282619 different greens supplements. (*Didn’t feel any different / could hardly choke them dow

Lake Powell
Comments

@katiethoe #optigreens #greens30 #healthiswealthfitness #happygut #1stphorm #iam1stphorm #legionofboom #legionnaire #eatyourveggieskids #healthymindhealthybody #guthealthmatters #guthealthy #healthygut #tuesdaytip #tuesdaytips #lakepowell #utahunique #utahphotography #greendrink #drinkyourveggies #betterme #digestiveenzymes #digestivehealth #beUTAHful #lifeontheroad #rvlifestyle #rvlivingfulltime

@fitzeri.official Hey !🔥 Your instagram is amazing, we’d like to collaborate with you, DM us if you’re interested! 😉

Abs are made in the kitchen! #waffles -The glycemic index of a regular waffle is 76, the glycemic index of jelly beans is 78, angel food cake is 67. There are times when a high glycemic index food is desirable (like the post workout stack). But back to the protein waffle.  Since it's just protein and egg whites the glycemic index is low. Also the calories are low and the protein is high and this is what helps me stay on track with my fitness goals.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Timing is everything.  I don't like to make nutrition to be too complex with meal timing that it burns you out and is not sustainable to maintain.  I like to keep it simple, like the protein waffle recipe which is simple. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are times when the insulin spike from the high glycemic sugar is useful, like with a protein isolate for post workout. The insulin is the vehicle that transports the protein to the muscle quicker than normal food.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So why the protein waffle instead of the regular waffle?  To keep total food energy for the day in check and protein high enough.  Other than the post workout stack, I like to keep high glycemic foods in my diet at a minimum (I allow for my beloved white rice which I always have with a protein source). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Major studies show those who eat a diet of high glycemic index carbs have the greatest rick of many chronic diseases. My family history is filled with these issues.  I seem to be bucking the tread now. Most would not know I'm 58. I can't predict my future, but I can control a few things into my favor with my diet and lifestyle. So that's the reason for my beloved protein waffle, and egg white protein custard, and protein ice cream treats.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bar none, 1st Phorm is the best tasting and best consistency. Bar none!!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Any questions,  just ask!. Message or comment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#protein
#proteinmeal
#50plusandfabulous
#girlswholift 
#weightlosstips 
#fatlosstips 
#thinblueline 
#fitatfifty 
#countrygirl 
#mountainbabe 
#femalefit 
#neverquit
#100to0 
#Iam1sthorm
Roberta Saum - @roberta.saum Instagram Profile - inst4gram.com
roberta.saum
6

Abs are made in the kitchen! #waffles -The glycemic index of a regular waffle is 76, the glycemic index of jelly beans is 78, angel food cake is 67. There are times when a high glycemic index food is desirable (like the post workout stack). But back

Comments

@roberta.saum @crash.fit Right! Have a fantastic day!

@crash.fit ❤️❤️

Pulaskis and Barbells workout for 05/21/2019. Go to www.pulaskisandbarbells.com to see the full workout.
#wildlandfire #firefighter #wildlandfirefighter #wildlandfirephotos #firestrong #firefit #FitFam #FitLife #FitnessAddict #GetOutside #GetStrong #GymLife #GymTime #prescott19 #WeightTraining #FitnessMotivation #GetFit #chiefmiller #TrainHard #NoExcuses #pulaskisandbarbells #legday #1stphorm #pulaskisandbarbells #hotshots #fireready #firestrong #smokeythebear
Pulaskis And Barbells - @pulaskis_and_barbells Instagram Profile - inst4gram.com
pulaskis_and_barbells
1

Pulaskis and Barbells workout for 05/21/2019. Go to www.pulaskisandbarbells.com to see the full workout. #wildlandfire #firefighter #wildlandfirefighter #wildlandfirephotos #firestrong #firefit #fitfam #fitlife #fitnessaddict #getoutside #getstrong #

Comments

@bfirst_apparel74 Captain our conditioning circle! View this page urgently

Josh Saffell

If Consistency is king 
You my friend are Emperor

Your dedication to your goals has taken you to incredible new levels of awesomeness

The amount of muscle you have gained is insane and you have dropped 3% bodyfat while doing it

You are setting up your child with great principles brother

Keep up the great work 🤘🤘🤘🤘 Bart
Bart Pietrzak - @powerbybart Instagram Profile - inst4gram.com
powerbybart
2

Josh Saffell If Consistency is king You my friend are Emperor Your dedication to your goals has taken you to incredible new levels of awesomeness The amount of muscle you have gained is insane and you have dropped 3% bodyfat while doing it You a

Comments

@powerbybart #training #gratitude #fitness #coaching #driven #determined #workout #lawofattraction #perseverance #positive #positivity #motivation #ambition #drive #dowork #business #entrepreneur #entrepreneurship #leagueofalphas #alpha #powerbybart #trainer #personaltrainer #100to0 #1stphorm #1stphormtrainer #1p #iam1stphorm #results #fatloss

@mini_europe_fans Love it 😍

5:30am class with fellow @lululemon ambassador @paigeforrest was legit 
.
Appreciate you helping my wife and I get set up this morning!
.
If you want to get a great morning sweat before work, go take Paige’s class at @class_studios ‍️
.
#classstudios #dallasfitness #iam1stphorm #lululemon #lululmonambassador #drpennell #elementhealthandwellness
Dr. Matt Pennell - @drpennell5 Instagram Profile - inst4gram.com
drpennell5
4

5:30am class with fellow @lululemon ambassador @paigeforrest was legit . Appreciate you helping my wife and I get set up this morning! . If you want to get a great morning sweat before work, go take Paige’s class at @class_studios ‍️ . #classstudios

Class Studios
Comments

@kevink2053 👍🏼

@drpennell5 @kevink2053 🤙🏻

something you should be doing before your workouts (that you probably aren’t) is...warming up!

and no, static stretching is not a warm up. that can actually cause an injury, not prevent one which is the whole goal here - injury prevention.

a warm up can be as simple as a 5-10 minute session on the stair master or incline walking. we just want to get our muscles warm before we get down to business okk?

whatever you decide to do for your warm up, make it dynamic. (this means movement, not sitting down and holding a stretch, i.e. static) swipe to see a few of my fave leg day banded movements to get my legs/glutes ready for a gooood ass lift. puns intended.

whether you plan on squatting 500 lbs, or 50 lbs...please always take the time to warm ya body up! you’ll thank me later.
jess white | fitness coach - @jesslenewhite Instagram Profile - inst4gram.com
jesslenewhite
4

something you should be doing before your workouts (that you probably aren’t) is...warming up! and no, static stretching is not a warm up. that can actually cause an injury, not prevent one which is the whole goal here - injury prevention. a warm u

Life Time Fitness - Lenexa
Comments

@gym.aesthetic.world you're content is so good.keep it up . dm to get posted on my page👍👍✔❤

@karisland.av 🔥Hey Gorgeous! DM us, we’d love to collaborate.😍

Still trying to push toward my goals even while I’m on vacation. I packed a little heavier than I normally would on a trip but even though I’ve been relaxing and enjoying meals with the family, I’ve still been making sure I get my protein in. @1stphorm Level-1 Protein and Level-1 Protein bars make that super easy on the go and I always make sure to have my Phormula-1 after my workout!! The Optigreens-50 have also been a lifesaver in helping with getting my fruits and veggies in and relieving that bloated feeling in the evenings!! #1stphorm #iam1stphorm #mytransphormationstartstoday #mytransphormation #s2faction #supplementsuperstores #wedothework #legionofboom #neversettle #duespaid #rightfootleftfoot
Dusty Prater - @dprater52781 Instagram Profile - inst4gram.com
dprater52781
0

Still trying to push toward my goals even while I’m on vacation. I packed a little heavier than I normally would on a trip but even though I’ve been relaxing and enjoying meals with the family, I’ve still been making sure I get my protein in. @1stpho

Pensacola Beach, Florida
You owe it to yourself to become the best version of yourself possible.
Staying positive and keep grinding !!
#IAM1STPHORM
•
#payingdues #duespaid #1stphorm #1stphormlegionnaire #1stphormlegionofboom #legionofboom #wedothework #neversettle #1stphorm4life #1stphormapparel #1stphormmindset #puttinginthework #workingonmyself #fitness #grind #positive #positivity #positivevibes #positivequotes #positivethinking #positivemindset #motivate #motivation #motivationalquotes #inspire #seektoinspire #rainspiration
@kotarain02 - @rain_inspiration Instagram Profile - inst4gram.com
rain_inspiration
1

You owe it to yourself to become the best version of yourself possible. Staying positive and keep grinding !! #iam1stphorm#payingdues #duespaid #1stphorm #1stphormlegionnaire #1stphormlegionofboom #legionofboom #wedothework #neversettle #1stphorm4

Comments

@_jasonroberts 👍

Don’t forget... You have to get up every morning & tell yourself, “I can do this.”
Alex Wittner | FITTBYWITT - @fittbywitt Instagram Profile - inst4gram.com
fittbywitt
6

Don’t forget... You have to get up every morning & tell yourself, “I can do this.”

Lexington, Kentucky
Comments

@alyssa.jane.m Way to go! You look amazing!

@what___the___kel Keep grinding girl ⚡️⚡️⚡️⚡️

Chattanooga 70.3 Ironman in the books!!
.
Came into the race with a goal of sub 7-hours.  Extremely proud to say I finished at 6:24:11!!
.
Thank you to everyone who allowed me train, helped me train, supported, cheered and followed me on race day.  It honestly is what got me through the impossible parts of that run.  I love you all and can’t wait to share the stories with you.  Special shout out to everyone @1stphorm - their whole crew was out either racing or supporting all day.  Love you guys!
.
Awesome experience to say the least and I can’t wait to see what’s next.
.
#roadtochattanooga #ironmantraining #ironman #chattanooga #swimbikerun #swim #bike #run #triathlon #triathlete #garmin #fitness #1stphorm #iam1stphorm #getcomfortablewithbeinguncomfortable
Ben Faser - @bfaze81 Instagram Profile - inst4gram.com
bfaze81
12

Chattanooga 70.3 Ironman in the books!! . Came into the race with a goal of sub 7-hours. Extremely proud to say I finished at 6:24:11!! . Thank you to everyone who allowed me train, helped me train, supported, cheered and followed me on race day. I

IRONMAN 70.3 Chattanooga
Comments

@downeyson Would you support my page?😊💓

@goedetim So awesome man I know how hard you worked for this and how important it has been for you these last few months!! Keep on keeping on my friend! 👏💪🔥

“Know your fears to your self, but share your courage with others.” invest now on bitcoin.

#friendship #tribe #positivevibes #love#alwaysandforever #respect #10X #10Xdentist#wearearete #aretesyndicate #rockthedrill#dentistrydifferently #dentistlife #dentistry#dentistrylife #LearningBeforeEarning#LifetimeLearner #1stphorm #iam1stphorm#1stphormlegionnaire #fitness #health #wealth#business #lajolla #sandiego #california@javierscantina @drchristopherkerns@caseylynnkerns
catherine lukas - @catherinelukas4194 Instagram Profile - inst4gram.com
catherinelukas4194
2

“Know your fears to your self, but share your courage with others.” invest now on bitcoin. #friendship  #tribe  #positivevibes  #love #alwaysandforever  #respect  #10x  #10xdentist #wearearete  #aretesyndicate  #rockthedrill #dentistrydifferently  #dentistlife  

Comments

@itsvelvethoop This post is amazing

@keto_couple_goals Very nice work here 👏👏👏 What else do you think we could do with @keto_couple_goals??

Good Morning ️ Make Today Count
.
.
.
.
. #1stphorm #iam1stphorm #legionofboom #selfie #model #malemodel #wlyg #willyscouts #TheLookout
Julienne Edwards - @k1dz1m Instagram Profile - inst4gram.com
k1dz1m
2

Good Morning ️ Make Today Count . . . . . #1stphorm #iam1stphorm #legionofboom #selfie #model #malemodel #wlyg #willyscouts #thelookout

Comments

@k1dz1m #malemodel @stlmodelingnetwork #guymodel #guymodels #stlmodelnet #dancer #westmodelmanagement #julienneedwards #k1dz1m #kznation #handsomeboys #handsomemen #sexyman #sexymen

@malefashion101_ Superb

MORNING MOTIVATION!!!!!!!
.
There are many things that I wanted to do in life but I was very scared to do them.
.
I still worked up the courage to go after them and followed my instincts to do what I was interested in!!!!
.
Many people said I wasn’t good enough or talented enough to do the goals I had set for myself.
.
I proved those people wrong and still was successful in my goals I pursued.
.
Face your fears and go for what you want to achieve.
.
#legacy #1stphorm #1stphorm4life #1stphormathletesearch #100to0 #iam1stphorm #legionofboom #neversettle #duespaid #bethe1 #wedothework #motivation #bjj #jiujitsu #jiujitsulifestyle #personaltrainer #happy #healthy #goals #gym #fitness #strong #athlete #inspiration #training #exercise #workout
Jared G - @training_4_my_legacy Instagram Profile - inst4gram.com
training_4_my_legacy
0

MORNING MOTIVATION!!!!!!! . There are many things that I wanted to do in life but I was very scared to do them. . I still worked up the courage to go after them and followed my instincts to do what I was interested in!!!! . Many people said I wasn’t

That face you make when you realize it’s only Tuesday and you still have 3 more days to go before the weekend
•
•
•
#1stphorm #iam1stphorm #legionofboom #wedothework #duespaid #rings #gymnastisrings #strength #workout #fitness #sweatsesh #workoutsesh #4amclub #morningworkout #challenge #challengeyourself #corestrength #gym #gymlife #restinggymface #pushyourselftothelimit #getsweaty #sweatyourfatoff #girlswithmuscles #momswithmuscles #womenwithmuscles #strongissexy #musclesarebeautiful
Reagan Peacock - @reagan_peacockkk Instagram Profile - inst4gram.com
reagan_peacockkk
3

That face you make when you realize it’s only Tuesday and you still have 3 more days to go before the weekend • • • #1stphorm #iam1stphorm #legionofboom #wedothework #duespaid #rings #gymnastisrings #strength #workout #fitness #sweatsesh #workoutsesh

Comments

@yan_one_leggings Awesome Reagan

@bfirst_apparel512 Ruler us clothes club!! Take a glimpse my ig biograph now

Time to put in the work. No cardio today so doing chest and triceps. Love #internationalchestday haha .
I break most of my workouts into 8 to 10 work outs for the given body part for 3 sets. With so much cardio training I am at the 10-15 reps per set. Not where I want to be but still doing something. Have a great Monday and get it done. .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#iam1stphorm #legonofboom #duespaid #1stphorm #monday #training #chestworkout #chestday #dumbbells #barbell #neversettle #keepgoing #keeppushing #ificantakeiticanmakeit #morningworkout #workout #tricepsworkout
Jake Lindahl - @jdlindahl28 Instagram Profile - inst4gram.com
jdlindahl28
3

Time to put in the work. No cardio today so doing chest and triceps. Love #internationalchestday haha . I break most of my workouts into 8 to 10 work outs for the given body part for 3 sets. With so much cardio training I am at the 10-15 reps per set

Comments

@bfirst_apparel98 Team up this clothin duo. Peek my info profile with no delay

@konrad_paszkowski Nice 😊