Duespaid Photos & Videos

6 minutes ago

The shoulder by design has a wide range of motion, but with that ROM comes weakness and instability. Its important to keep it heathly and strong Adding these exerces to your daily warm up or cool down can keep that shoulder joint mobile and strong. banded overhead squat 3x10 T spine ext 3 x 1 min One arm over head hold 3x 1 min each arm Squated PVC pass through 3x10 #mobilitywod #mytransphormationstartstoday #mobility

41
7 minutes ago

The challenge each week is simple...BE BETTER . It can start with one, small promise at a time . To be better in your exercise routine . To be better at sticking to your daily nutrition . To be better at ________ . If you constantly challenge yourself to be better at the small things day-to-day...that’s where disciplined will be developed . You develop that discipline, and before you know it, you’ll have all the tools you’ll need to get where you want to go 🤙🏼🤙🏼 . What’s one thing you’re simply going to BE BETTER at this week?! 👇🏼👇🏼 . . 📸: @davidmullis . . #bebetter #iam1stphorm #mytransphormationstartstoday #nomondayblues at Output Performance

111
8 minutes ago

TGIM! - I think it's very easy to lose sight of our situation, especially when we are in a routine. Trying to keep things in perspective this morning, I want to express some gratitude for my body and the opportunity I have to get to go through the struggle and pain of pushing myself in the gym. Not everyone is in the same position to do that, so I don't want to take what I have for granted. - I'm grateful for my mom, who has always been my biggest supporter and pushed me to be better. I'm grateful for my brothers who gave me endless entertainment growing up. I'm grateful for my sister as I get to watch her grow up. I'm grateful for my fiancé who I can never write enough about how important she is to me. I'm grateful for Monday, allowing me to have a fresh start to my week. I'm grateful for my health, as I'm able to enjoy great things in life through leading a healthy lifestyle. I'm grateful for my job, where I have security and opportunity to move up. I'm grateful for all of you who read my posts, your support means a lot and I hope I've helped you in some way, shape, or form in your own life. - Have a fantastic Monday! You're in control of how it goes. Let's get it! - - - - - - #betterthanyesterday #gratitude #iam1stphorm #TGIM

41
9 minutes ago

Posted @withrepost@power_of_fitness_ Has everyone recovered from the social media outage the other day?? . When Instagram went down the other day it gave me time to think. . And I started thinking about how in our society so many people do things for the approval and likes of social media. . Too many people revolve the actions they take on social media. . That led me to this question.... . DO YOU TAKE PRIDE IN WHAT YOU DO? . Not just in the big goals you accomplish but, in the little tasks you complete on a daily basis. . Not just when everyone is watching but when you are alone. . If you want to be truly successful in this world and in fitness, you need to take pride in everything you do. . You need to hold yourself accountable to every action you take and stop worrying about what “social media” would think. . You need to start demanding quality for every action you take so that every results is the best it can possible be: FOR YOU. . Start holding yourself accountable and taking pride in everything you do and I promise the results you get will be a lot better then they are now. . . Tune in for Episode 19 of the BKO: Power of Fitness Podcast. . In this episode you will see just why you need to take pride in everything you do. . Check us out on your favorite podcasting app. . Links in bio! ________________ #TeamBKO #BKOFitness at Planet Fitness

51
15 minutes ago

Whoever thought chest day would work up suck a sweat? Before and after of a @bobbymaximus inspired “chest day”. Paired bench in a super set with dead lifts for 15s! No rest between sets. Then worked on some shoulder mobility/stability issues. Start your week off right with some early morning training and a good sweat! Find this super comfortable moisture wicking shirt and others like it and the link in my bio. You can also find a discount code there as well. Stay tuned for new releases soon as well!! at City Gym OKC

121
22 minutes ago

Mondays belong to go-getters and the whole gang showed! This is your Monday morning reminder that you are powerful beyond measure, that you are capable of pretty much anything you are willing to work for, and that you could change your life today! . . . . #bossbabe #teamwarrior #duespaid #warriorfitness #fitness #fit #fitlife #springfieldfitlife #girltribe #lift #progressnotperfection #weights #goals #gains #workingonme #strongisthenewskinny #summergoals #lift #biceps #backworkout #wedothework #earlymorningworkout #girlswholift #muscle #mytransphormation #teamnuun #dedication #consistency #monday #beastmode

140
31 minutes ago

F*@&k the winter blues. - They don’t exist with me. Why? Because I don’t let it. - I refuse to let the temperature outside, or the snow on my windshield decide if I will make forward progress or not. - You need to focus on what you can control. - You can control your attitude. - You can control your work ethic. - You can control the impression you make on others. - If you just stop and bring out the positivity even when you don’t feel like it, you will change the entire day, and more importantly the day of those surrounding you. - Stop looking for negativity, grab a bang drink.. or two, and put a damn smile on someone’s face today. - #1stphorm #duespaid #bangbreakfastsquad

113
37 minutes ago

What if? . What if I don’t make it? . What if I get hurt? . What if I don’t get that job? . What if I just sleep in and skip today? . What if I don’t like where I’m at? . What if it’s too hard? . What if I don’t achieve my goals? . What if, what if, what if. . How about we switch it around. . What’s gonna happen when I make it? . Am I going to get hurt worse if I don’t try? . Am I going to love the job I apply for? . What will I accomplish sleeping in and skipping today? . Am I willing to make the changes necessary to love where I’m at? . Do I have a plan on overcoming adversity and beating life’s challenges? . What goals will I set next after I crush my current ones? . Everyone gets so caught up in the negative “what if’s” in life. . So many people focus on failure, but what happens when you succeed? . That fear of being rejected; that fear of not being enough; that fear of putting yourself out there; that fear of trying something new; that fear of failure, IS NOT REAL. . Fear is imaginary. It’s your own mind playing tricks on you. It’s a defense mechanism of the brain. It’s. Made. Up. . Fear is self-made, which means, you can change it. You can beat your own fear. . This week, focus on all the positive things in life, instead of the negative. Try something new. Push yourself. Create new goals. Go after the things you want, even if it scares you. . Aspire to change what is necessary in order to achieve what is desired. . Happy Monday. Kick ass this week. . ✌🏼 at Benedictine College

152
39 minutes ago

Friendly Monday morning reminder that you can handle anything this week throws at you. - - - Work hard. Stay focused. Don’t lose sight of the end goal. 💪🏼

523
40 minutes ago

What's the benefit of fitness? Why would someone go to the gym and sweat for an hour, sounds "boring"and "uncomfortable" If you are commited to fitness that's probably what you hear your friends and family who are not committed to fitness say or something along those extremely optimistic lines(sarcasm) Besides the never ending list of health benefits such as longer life spans, stronger joints, muscles and bones and a strong functional body that you can play with your kids with or act like a kid with... There is other benefits to fitness such as more attractive to the opposite sex, higher self esteem and higher income! However what fitness provides us with most is trust in ourselves when we follow through on what we said we were going to do! When we tracked our macros, hit our protein,carbs and fats requirements, got 8-9 hours asleep, walked 10,000 steps, slurped our 3.7-7.5 litres of water(1-2 gallons), and got our strength training workout in! When we make these commitments and we keep them especially with ourselves we unlock a new level of integrity! Which can translate into every other area of your LIFE! The principles of fitness will help you in your finance, relationships, worklife, academic and any other area where you make a commitment and a plan and follow through on it! Keep the promises you make to yourself and see what happens! You'll unleash only part of your true potential! at Sydney, Nova Scotia

71
1 hour ago

Monday and back in the grind!! Did a little back workout this morning. I have to say taking advice of allowing my body to rest 1-2 days a week has really helped. Going 7 days a week of working out it honestly exhausted me so bad that I was actually dreading it every time and didn’t want miss out either on workout. Now realizing that my body needed the rest and recovery so bad. It feels good to not over train my body. #1stphorm #iam1stphorm #legionofboom #phamily #transphormation #s2faction #dominate #betterthanyesterday #duespaid #gainz💪 #keepgoing💪 #whatdoesntkillyoumakesyoustronger #fitpham #muscles #goals💯 #sweatingbullets💦 #justbreathe #neversettle #ihavethebestcoach #dominateyourlife #whateverittakes #Noexcuses #becomebetter #STLFit #livesore #embracethepain at Club Fitness

110
1 hour ago

I’m pretty open about a lot of things and I don’t see any reason to stop now. I spent most of my young adulthood convinced I was okay. Until one day I ended up in a mental health facility for 3 months. ... I have struggled since I was in 5th or 6th grade with eating disorders. Body dysmorphia, anxiety and depression. I’ve had some pretty low lows but lately things have evened out. Thanks in large part to @therangersteve and his willingness to get me through any bumps in the road. ... I am on a plan to heal all the damage I’ve done to my body, but this past week has been hard. Last night I had a full blown anxiety/panic episode in public, which is frankly my worst nightmare. In the past it would have taken maybe 4 days to come back from that. But today I’m almost but not quite normal. @therangersteve again is the big reason why. He did everything he could to help bring me down and help me feel more in control and above all, safe. ... So as I sit here at 5:21am I feel a little of the post I’m used to: stomach upset, headache, slight flutter in my chest. But nothing like the days long spiral I had lived with so long. Why am I sharing this? Because the only reason I’m okay right now is @therangersteve. If you aren’t okay, please tell someone. Please don’t hide your feelings or issues and expect them to go away. They won’t. Isolating is what we want to do, but what we really need is someone looking out for us. If you aren’t okay, that’s alright but let’s get through it together. You aren’t alone. ... #iam1stphorm #1stphorm #neversettle #nextlevelshit #legionofboom #legionnaire #wedothework #duespaid #taketwofitnessapparel #taketwofitness #gwpl #girlswholift #powerlifter #thisisfemalepowerlifting #girlswholift #s2faction #s2factionistas #brca #brca2positive #brightpink #breastcancer #cancersucks #girlswholift #powerlifter #taketwofitness #masectomy #doublemasectomy #breastreconstruction #brca2

151
2 hours ago

The POWER of soil! Planting the right seeds is important, however, if you plant a seed in bad soil it won’t grow. I have had to learn how to change the environment that I am planting the seed to make sure it will grow fruitfully. It takes a lot of work to have a healthy mindset and to be positive. It is much easier to be a negative little bitch. Nothing worth having comes easy though. The practice I have come to love doing now is “flipping the script”. Every time I feel negative or down or weak I say shut up and tell myself the opposite. “I can’t do that... I’m not good enough... nothing good happens to me... SHUT UP. I can do all things. I am more than good enough. I am blessed and highly favored to receive more blessings.” My faith in God definitely helps me with this because through him I know I am always loved and never alone. Gratitude is another key component to having a positive mindset as well. Our minds work on one emotion at a time and you can find endless things to be grateful for and appreciate so whenever I’m in a negative spirit I seek things to be grateful for because it feels so much better than being a negative bitch. #inspiration #healthy #duespaid #healthylifestyle #goodmorning #fitness #success #gym #love #instagood #happy #progress #results #nofilter #instagram #swag #motivation #cool #champion #workout #hardwork #blessed #believe #1stphorm #smile

181
2 hours ago

Most mornings I teach the 5:45 am class (with a 20-30 min drive depending on traffic) and most nights I’m training until 9 or later, so I make EVERY minute of sleep count That’s why a quick smoothie has been my go to breakfast the last week and going forward 1 scoop Vanilla Ice Cream Level One by @1stphorm 1 banana 1 spoonful peanut butter 1 tbsp organic honey 1 c kale 1 c frozen mixed berries 1/2 c egg whites 600 calories 80 g carbs 44 G protein 14 g fat And best of all let’s me get an extra 30 min of sleep instead of making the usual morning omelet! at Eagan, Minnesota

241
4 hours ago

I’ve been offline for the past few weeks. To say things have been hectic would be an understatement.. Life isn’t all sunshine and roses. Do I have bad days, yes I do. Everyone does but how you deal with that will help determine the outcome. I’ve still been putting in the work in the gym and doing what I need to do in order to reach my goals. Enjoyed the weather this weekend that brought a great hiking trip. #1stphorm #1stphormlegionnaire #duespaid #neversettle #clearyourmind #imgoingonanadventure #warriormindset #hiking #hikingadventures #fit #fitness #fitnessmotivation

144
6 hours ago

This is your daily reminder that all the bullshit in life, is exactly that, it's just bullshit. Just do your best to be happy. Love your close ones. Try to do the right thing. Enjoy your moments and cherish your relationships. Man, that's a cute baby. That's my nephew, posing. I know I'm biased, but hes good lookin'. I miss him everyday. Uncle Julian's schedule is always crazy so I barely ever see him. But I will tomorrow! __ Get up kick Monday in the fuckin teeth!

193
7 hours ago

Power training with some banded squats. These are always tricky with the bands and getting the tentions down right so they dint snap off. • • • • • #fitnessaddict  #fitnessmotivation  #gymlife #fitnessjourney  #fitnessmodel  #gymrat #fitnessfreak  #fitlife  #fitnesslife #fitnesslifestyle  #gymmotivation #fitspiration  #instafit  #fitnessgoals #instafitness  #gymtime  #gains  #muscle #fitnessphysique  #getfit  #beastmode #cardio  #gymfreak  #wedothework #duespaid #iam1stPhorm #LegionofBoom #1stPhorm #1stPhormAthleteSearch #jackmanoff2019

883
7 hours ago

ALWAYS SWIPE 👉🏻👉🏻👉🏻 #duespaid Progress and gains ain’t cheap and payment is due daily It doesn’t matter what your goals are or what your dreams maybe They all can be reached don’t decrease your goals increase your effort For most people what they have wasn’t given to them they earned it Nothing in my life has been handed to me I’ve worked hard bled sweat tears for everything I have and I wouldn’t have it any other way I ain’t the strongest don’t have the best physique Definitely ain’t the best looking but I am happy with who I am and the work I put in being happy with who I am doesn’t stop me from progressing I will always strive and work hard to be a better me LIFE IS ALL ABOUT THE EFFORT YOU PUT IN NEVER DECREASE YOUR GOALS JUST INCREASE YOUR EFFORT DAY BY DAY YOU WILL GET THERE CHEST AND TRICEP WORKING TO BUILD A BETTER ME MY HEART KNOWS NO QUIT Always pay your dues and put in that work REMEMBER THE ONLY BAD WORKOUT IS THE ONE YOU DONT DO LETS REACH OUR GOALS AND PUSH BEYOND THEM EVERY DAY Find your grind find your motivation and only look back to just remember how far you’ve come Leave a like or a comment always appreciated 💪🏻💪🏻👍🏻 #gym #gymlife #gymlifestyle #gymmotivation #weighttraining #inklife #fit #fitness #fitnessmotivation #fitnesslifestyle #myfitnessjourney #gains #motivation #motivated #motivate #motivatefitness #progress #stayfocused #power #strength #asthetics #onemorerep #noquit #onerepatatime #1stphormfamily #legionofboom #iam1stphorm #chasinggains at California

254
8 hours ago

🌞 Summer Bod time 🌞 I’m not sure about you guys but it’s shredding time! Time to get that summer body back! Winter time was a little rough for me this year with all the unwanted weight that I put on. So time to melt away some body fat 😎 I’m currently using one of these here metabolism systems, also maybe known as thermogenics! So these guys here are actually SUPER helpful when it come to getting your metabolism back in check but also helping get rid of the winter fluff! A lot of these systems will help with optimizing thyroid function along side helping with all day energy to get shit done without the crash at the end of the day! If I had to say, I think my favorite thing about these systems is the mind blowing craving control! Throughout my day it really helps me keep in check with healthy eating! Your more popular ingredients that you’ll mostly see in the systems include caffeine that will help with the energy, Green Tea which will help with some energy but also help increase your metabolism, Garcinia Cambogia & Yohimbine will help with burning more body fat throughout your day! So my question for you is, have you started your Summer Shred yet!? & If not, then you better start now! I only like to use a metabolism/thermogenic system maybe 2-3 times throughout the year so I can keep my body in check, cause no more bulking, ever for this guy! Let’s start getting your body ready for this Summer! 😎🌞 You know we’re always more than happy to help! 👊🏼

225
8 hours ago

Top set of squats today before backing off. McGill big 3 and warm ups then: 255x5 295x3 325x3 (shown) Followed by: ◾️Split Squats 3x12 ea leg ◾️ RDL’s 4x5 @ 225 ◾️ Leg Extensions 3x40 All this was of course powered by @1stphorm Megawatt V2 Miami Vice Use the link in my bio to charge up your workouts- - #Iam1stPhorm #Legionofboom #1stPhorm #DuesPaid at Simi Valley, California

524
8 hours ago

1st and 2nd workouts crushed. 1st workout went to planet and did 7mi on the bicycle. After went home picked up the little guy and took him for a 4mi walk as a 2nd workout. Finally the weekend is over and tomorrow is Monday back to 3x a day🙌! Is it weird that I’m excited for Monday to come already?! Anyway tomorrow evening I’ll finally be at Garcia’s @gshouseofboxing can’t wait for tomorrow night!! Hope everyone has had an awesome weekend! #challengeyourself #goals #gym #weareghob #duespaid #consistency #sundayfunday #workout #homeawayfromhome #trusttheprocess #gallongear #iam1stphorm #wedothework #fitness #heart #stayfocused #dedication #determination #noexcuses #transphormation #sisepuede #weightlossjourney #75hard #weightlossmotivation #weightlossdiary #inspiration #inspiredtobebetter #stayhumble #godisgood #gad🙏

684
9 hours ago

Tonight, before you go to bed, do something for me: . Take one minute before you go to bed and think of all the things in your life you are grateful for. . Focus on them. . Visualize them. . Feel them. . Genuinely think how fortunate you are to be you...and have the life you have. . NOW... . At the same exact time as you are feeling, visualizing & experiencing all that you are grateful for...try and be in a bad mood...try and feel bitter...try and be angry about your life. . Its impossible. . This is not some fluffy delicate snowflake unicorn & rainbow bullshit either...it’s EXTREMELY PRACTICAL: . Understand that the more gratitude you feel the less negativity you feel. . The less negativity you feel...the less doubt & anxiety you have. . The less doubt & anxiety you have...the more positive energy you have available to focus on productive thoughts and ACTIONS. . Productive thoughts and ACTIONS are what create your ultimate life. . Your ultimate life ALWAYS starts with GRATITUDE. . WHAT ARE YOU GRATEFUL FOR? 👇🏽TELL ME BELOW👇🏽 at Robertsville, Missouri

57k853
9 hours ago

It’s been a while since I recorded anything for you guys, but this is one of my favorites for my back . . I end with this every time I do any upper body workout. . . My back and biceps have thanked me and yours will too! #fitness #wedothework #duespaid #iifym #ladieswholift #phamily #1stphorm #newyewrnewyou #2019goals #fitnessgoals #dispatcherlife #vullsport #fitfam #summershred #swolnormous #weightlossgoals #weightlossjourney #militarymuscle #supportmilitarymuscle #tattedmilitary #brunettesdoitbetter

390
9 hours ago

Feeling a little under the weather today which means lotsa vitamin c and an early bedtime 😴 hope you all had an amazing weekend ❤️ . . . . . . .

17012
9 hours ago

NEW BOOK!!!!!!!! . My goal this year is to read 18 books. I have read 4 and this is the start of my 5th. . Dan Gable is a wrestling legend. I was not a wrestler in high school and that was always my weakness in MMA and JiuJitsu. I respect people that are hard working athletes and the competitive fire that they bring. . Looking forward to this book. . #legacy #1stphorm #1stphorm4life #1stphormathletesearch #100to0 #iam1stphorm #legionofboom #neversettle #duespaid #bethe1 #wedothework #75hard #book #bookstagram #reading #wrestling #motivation #happy #hardwork #goals #fitness #fit #passion #inspiration #training

210
9 hours ago

To quit or not to quit... * That is the question??? * So I’m doing the #75hard challenge and have restarted 3x so far * Last time such a sinus infection couldn’t move without my head hurting * So my question is do I want to restart..? * These pics n videos were completed yesterday where I completed 5 days! I know it’s not a lot but steps in the correct direction * I failed today due to not working out outside, went to dinner with friends due to 1 visiting from a different state, don’t worry had a salad with lemon n lemon * Then I came home 🏡 yo baby sit being up n wayyy too late yo bring him outside then he goes to watch a show on my laptop n the volume isn’t working so I tried to fix it, fail still not working * * So my question restart 75 hard tomorrow, which I’m obviously willing to do 😊 or give up, which I feel like the easy way out!when the going gets tough, quit- which should not be the case... #1stphorm #fitnessjourney #duespaid #fitness #gym #legionofboom #fitnessmotivation #fit at Best Fitness

241
9 hours ago

Sometimes you gotta look at yourself in the mirror and give yourself a pep talk. Tell yourself you got this set, this rep, those last five minutes, or whatever it is. Tell yourself you CAN and you WILL do it. 3 1/2 years ago when I started this journey I was full of “I cants”. Thankfully, I had someone with me to push me and to tell me I could. To just pick up the damn bar, or go just one more minute, or to grab more than the five pound dumbbell. What I want to be is that someone for you. You got this. I promise. It’s all in your head when you think you can’t do something. Our bodies are capable of way more than we give them credit for. So go to the gym next time with the goal of surprising yourself. I promise it works! 💪 . . . . #wechangelivez #everybodyfitz #cleaneatz #itsalifestyle #betteringmyself #powerofshe #positivemind #workoutday #duespaid #findyourstrong #betterforit #thesweatlife #gymsharkwomen #gymshark #duespaid #iam1stphorm #1stphorm #gymshark #girlswholift #strongnotskinny #wedothework #bootyworkout #pausesquats #goodmornings #goodmorningworkout at "The Bodie Shop"

493
10 hours ago

There was still a little bit of the shirt not soaked after the hour of towers with these guys so guess Tuesday we will have to go longer🤷🏻‍♂️

422
10 hours ago

It’s been awhile since I’ve posted my favorite kind of photo 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ my mouth is watering just thinking about these low carb tacos 🌮 I think I’ll make them again for #tacotuesday 💃🏽 INGREDIENTS⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • 93/7 lean ground turkey ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Joseph’s Lavish Pita bread ⠀⠀⠀⠀⠀⠀⠀ • shredded lettuce ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • avocado 🥑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ • salsa 💃🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • 1/3 packet of low sodium taco seasoning ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I promise this will satisfy your taco craving and will keep you fuller longer without all the added fats, carbs and sodium.. a much healthier alternative to regular old tacos🌮 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #food #health #macros #IIFYM #guthealth #foodie #fitness #nutrition #NASM #CPT #carbs #fats #protein #sunday #taco #duespaid #bairaesthetics #iam1stphorm #1stphorm #fiesta at Morehead City, North Carolina

520
10 hours ago

“You're all that matters to me Yeah yeah, ain't worried about nobody else If it ain't you, I'm not myself You make me complete You're all that matters to me” - JB . . I definitely think that Bieber was thinking of his Post Workout Shake when he wrote/sang that song ☝🏻 at least that’s what I think about... . . I used to be that girl who wouldn’t DARE eat after my workout because I just spent that whole damn time working it off!! . . I would sometimes, MAYBE, have some chocolate milk..... but that was IT. . . I never felt GOOD after my workout, I never felt ACCOMPLISHED. I was always super sore and it would take me days to recover. 🤷🏻‍♀️ . . I also hardly saw muscle growth or fat loss, which is my ultimate goal and I want to do everything possible to achieve that! I was doing everything right! . . I was eating “clean” . . I was doing tons of cardio . . I was lifting weights and doing some sort of workout almost every day. . . But I was NOT doing ANYTHING post workout 🤦🏻‍♀️ . . It was a problem because when you’re working out; specifically weight training, your body is tapping into its glycogen stores (energy; think of it as your gas tank). Well your body runs off of energy for everything right? Digestion, all the activities you do, AND repairing/building muscle 💪🏻 . . Muscle gains AND fat loss (more muscle you have, the more fat you burn), is CRUCIAL in the post workout setting! Your muscle doesn’t grow while you’re working out, it grows AFTER. That’s why it’s important to get the proper post workout nutrition in! . . That’s why I take a fast digesting carbohydrate and a fast digesting protein because I want to start that recovery and repair process RIGHT AWAY; I ain’t got time for digestion! Haha. And since I have been taking it; I’m less sore, I workout more than ever because of #75hard and @surgespin, I’m gaining muscle week by week and I’m losing fat at the same time 🤷🏻‍♀️🙌🏻 . . Stop wasting your workout with what you’re doing or NOT doing post workout. I see you; I see all the hard work you’re putting in, now let’s actually start reaping the benefits of your workouts! . Please reach out to me if you have questions on this! I’m here to help!

8811
10 hours ago

Crunches are boring. This barbell core workout is 🔥🔥🔥. . Like every muscle in your body, your abmuscles must be progressively overloaded and challenged for them to grow and develop into a 6-pack. . Calling one a challenge would be an understatement. I dare you to try it! 👊🏼 . Deets: . Buy in: 15 windmills each side (1st exercise) THEN... . For 5 rounds complete 30 seconds of barbell sit-ups (2nd exercise), followed by 30 seconds of barbell reverse sit-ups (3rd exercise), followed by 30 seconds rest. . . . #teamcpt #coreworkout #abworkout #iam1stphorm #duespaid #sixpackabs #strongcore #coreworkout #wedothework at CrossFit Chalk

12k172
10 hours ago

What’s your favorite jab to use ? Comment Below ! ✅FOLLOW @boxingmovies FOR MORE!!!

4602
20 hours ago

When she knows her craft and her work speaks for her #selah. . . I’ve been patiently waiting for the day @oluchionuigbo will work her magic on my face and she definitely delivered. It was definitely worth the wait. Looking forward to many more sessions dear😍❤️.

468
1 day ago

#Repost @b_nourishd @equalutionteam - I know it’s a weird time of day..it’s actually 3 AM..but I’m awake 😂 I was thinking about food all day today and wanted to share something I found. When it comes to food some days are tough for me, just like I know it’s tough for all of you - I believe in the 80/20 rule. What I mean by that is 80% of the time eat foods that are healthy for you, 20% of the time eat foods maybe not so much. I believe in this because it gives us that chance to be sane and take a mental break. Sticking to a diet and eating healthy food all the time is tough. It needs to be done, but let’s be honest, who wouldn’t rather have a pizza or some fries?! I think this is a good starting guide of food that is good, bad and right in the middle - At the end of the day, as long as you are not taking in more calories then you burn off, you will lose or maintain your weight. Be strict in your thinking when it’s your 80% and that will help you make better conscious decisions when it’s your more casual time of 20%. Try this out and let me know how it goes. You know you all can always DM me with any questions •••• LOVE YOU ALL 💪🏻✌🏻 at United States

12214
3 days ago

Look at this dude 🤣🤣 - Well everyone..that is me cheesing it up during media day when I was playing baseball in college. Look at me with no beard and no glasses..damn I remember those days like it was yesterday - I was thinking about this day recently for some reason. Everyone on my team was pumped because it was media day and we just got some fresh new gear. Everyone was being so serious in the photos. I decided to change the game up and smile as big as I could. - I was happy and grateful to be playing. - I was happy to be blessed to be good enough to play baseball in college. - I was happy that I was able to get an education. - I was excited to change up the game and show everyone who I am. - I know I look lame, but it’s me. I’m happy and optimistic 95% of the time. I work my ass off and I guess that helps with my optimism. I know that when I work my face off and get shit done..the rest falls into place. This is for everyone...know who you are and do you. Work hard on what you’re good at, and even harder at what you’re bad at. Most of all..Have fun and be a badass the whole time •••• LOVE YOU ALL 🙏🏻💪🏻 at United States

18735
4 days ago

My Essential gym gear *** All I need is a hat and my headphones and I’m ready to dominate the gym. I’ve really been trying to take all the things I do back to the most basic level I can. With work, I just try and remember the most important things that drive results and have made me successful and I do that. At the gym, sometimes I start thinking too much and worrying about trying to mix up my routines. Yes, it’s important to implement change and growth in all things we do, but if we get stuck in a rut, the basics help us reset and recalibrate what’s most important to us *** We all sometimes get into a place where we try and do too much. It’s coming from a good place. We all want to do and be better!! Who doesn’t want that??! Sometimes it’s good to step back and take the 30,000 ft view and remember your path and your journey. Remember that good things come with HARD WORK, PERSISTENCE, and KNOWLEDGE •••• LOVE YOU ALL 👍🏻💪🏻 - If you guys are looking to fully implement your daily essential micronutrients and greens..check out the link in my bio. That stack is a game changer and can help you get back to basics with your health and wellness 💥💥 at United States

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