Taking things light and easy for my first workout coming back from Cancun. 💪🏼💪🏼 Here are some quick tips to get you back on track after a trip:
1. Don’t weigh yourself for a few days
2. Drink plenty of water! 120-150oz a day
3. Eat plenty of veggies and get in yo fiber!
4. Be active for at least 30+ mins a day
5. Don’t over-do your workouts because of “guilt.” Just get back into your usual routine so you’re not sore for days on end.
The wave don’t stop.
‼️Everyone wish @sid_patnaik
a happy 17th birthday‼️🎂🎉
Taco Tuesday! 🌮
... was yesterday but I'm still reminiscing over my fish tacos from Rubio's 🤤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When I first started my weight loss journey, I dreaded the thought of meal time because I thought I'd have to eat brown rice, broccoli, and chicken breast for the rest of my life, in order to reach my goals. And ya know, I actually GAINED weight using this method. Why? Because I was saying no to my cravings, because I restricted myself too much to the point that I would "treat myself " all weekend because I ate so "good" during the week. This plan backfired on me and I ended up gaining 30 pounds, even though I was busting my ass in the gym everyday. It wasn't until I understood my exact calories and macros I needed to lose weight. Nutrition should be the first part you focus on if your goal is fat loss. Exercise comes in a close second if you're looking to tone up the body.
After learning how flexible dieting worked, where you can actually lose fat while eating tacos, pizza, cinnamon buns (obviously not all at the same time) and still lose weight, I was able to find something sustainable and not feel like I'm dieting all of the time.
Dieting can cause you to have such a horrible relationship with food but it shouldn't be that way. If you enjoy paleo, keto, or intermittent fasting, then please do it but don't do these dieting strategies if you feel like you're not actually enjoying your food and you don't feel close to your goals.
I have been successful with helping others change their mindset around food and get them progressing towards their fitness goals. If you're struggling with getting results or have hit a weight loss plateau, I've been there. Let me help you get closer to your goals before the New Year's. Let's go into the New Year feeling good about food and our bodies! 💃⠀⠀⠀⠀⠀⠀⠀⠀⠀
The faces I make when I still kinda have abs and can still vacuum during bulking season😱😂 What I want to talk about today is the difference between... Weight loss
Wait, there’s a difference?
Weight loss, is just that. You’re losing weight. This happens when you go long periods without eating quality foods, consisting of protein, carbs, and fats.
That weight you’re losing is a combination of fat, but also muscle. This is due to not eating some kind of protein source every 2.5-3 hours. This puts your body in a catabolic state (burning muscle while storing fat.) This kind of weight loss IS NOT what you want if you’re trying to lose weight or trying to reach a goal.
You want to retain as much muscle mass as you possibly can, while burning fat. Keeping your body in an anabolic state (building muscle while burning fat.) NOW, fat loss. That’s what you want right? Burn away as much fat as possible while retaining as much muscle as possible.
To do this, you have to eat every 2.5-3 hours. These meals need to contain food high in quality protein, carbs and fats.
The amount you should eat depends on your body, how much you weigh, your activity level, and things of the sort. Want help with that, just message me!
Guys, there’ll be more posts to come on things such as where to get quality protein, carbs and fats from, simple vs. complex carbs and so much more! Keep an eye out!
#1stphorm #1stphormathletesearch #iam1stphorm
I am so appreciative to have found a workout buddy that has fun with me aaaand works hard! We laugh equally to what we lift. @julesz0223
Thank you for killing it with me eeeeveryday! .
This was just some of what we did on our upper body day.
The whole workout: 4x10 (heavy)
Bench Row. Bicep curl. Rear delt pull. Arnold press. .
3x3 grip variation pull ups. wide. Over under each side. Narrow.
7x sled pull partner does push up. .
1x recovery shake- @1stphorm
Phormula 1 and ignition. 💪🏼 BAMMMM.
This is the time of year we are thinking about the things we’ve accomplished, 👏🏼did not accomplish 😕and also waiting for the beginning of the year to start working on our “new year’s resolutions” 🤔
We don’t have to wait to start.
We don’t have to wait until Jan 1st to get in shape. We don’t have to wait for the beginning of the year to have a new beginning. We can have new beginning at any point in our life, at any age, at any moment. Why wait for tomorrow, when we can start now?!
It’s all about your mind set.
I am soooo excited to be adding this into my morning routine. I’ve read some amazing things about #1stphorm
Opti-Greens and I can’t wait to tell you all about them. 💚 I’m kicking it up a notch. 💪🏻
There are two key components to achieving healthy weight loss.
Staying in a caloric deficit. &&
Consuming the needed amount of protein.
1. You need to remain in a caloric deficit!
Let’s say that to maintain your current weight, you would need to consume 3000 calories, in order to lose about a pound of fat a week, you would drop your caloric intake to roughly 2500 calories a day, ensuring you stay in a 500 calorie deficit, you WILL SEE RESULTS.
If you have no idea how to figure out your caloric expenditure, take the steps to reach out to people, or educate yourself.
I’d be happy to help!
2. Consuming protein in every meal you eat and hitting a TARGET protein intake will take your body in an anabolic state, which means your metabolism is allowing your body to burn stored energy (fat) and protect your lean body weight (muscle).
Protein’s main role is for tissue growth and repair. Forget building muscle without a decent supply of protein!
Protein is made up of ‘amino acids’ which are the building blocks needed to build and growth new muscle tissue! It plays a key role in energy, weight loss, and brain health function.
Depending on your body type and goals, you should be aiming for around 25- 50 grams of protein every 3-4 hours to keep your metabolic rate high. (Anabolic)
Protein is also the most satiating of the three macronutrients, so consuming more protein will help you feel fuller and stave off hunger longer.
Choose foods like chicken breast, egg whites, eggs, 94% LEAN ground turkey, grass-fed beef, wild caugt salmon, quinoa, and hemp seeds. -
I recommend people eat around 0.9 to 1.125 times their body weight in grams.
So a 200 lbs person would eat between 190 to 225 grams of protein every day. -
If you need help achieving healthy and sustainable weight loss.
Packing on slabs of muscle.
Drop me a dm and I’ll help you with smashing your goals for free.
#buildmuscle #burnfat #swole #weightlosstransformation
#neverstopgrowing #bethelight #100to0 #IAM1STPHORM #1stPhorm #LEGIONOFBOOM #compoundyourlife
#foodie #protein #macros #burnfat #stayanabolic
ANOTHER SEMESTER DOWN!
So what does one do with all their free time?!
Clean and decorate house?
Binge watch Netflix?
Drink wine? (jk-this is what honestly got me through school)
Be a human being?
All the above?✔️
The last 5 months were insanely tough, especially with a class that I saw as my own personal Goliath LOL. But we officially got through it! 2 1/2 years down and less than 1.5 to go. Woah, soon to be Dr. Lee, DNP—i could get used to that.
Good luck to anyone else out there grinding out finals the rest of the week. You’re almost there and I promise there’s plenty of wine&rest waiting at the finish line for ya🤪🍷
DILLIGAF (I DO in fact give a F**k, but I don’t care about excuses), my grandfather got the exact same tattoo at like 60 years old after he saw mine, he was an A-hole to most people but he made me feel awesome about myself...
Raised the bar for myself again today, felt great. 455x3 (new PR), also hit 405x8 but didn’t record it (so it never happened, right? 🤣). Hit some nice barbell rows at 185(3 sets) and 225(final set), followed by 4x10 deadhang pull-ups. After that it was all isolation workouts and trying to reach a pump.
If you or anyone you know, wants to improve their health, their life, or just lift weights (I’m not perfect, form wasn’t perfect today either) BUT I WANT TO HELP EVERYONE LIVE A BETTER LIFE AND ENJOY IT. Working out really keeps me grounded and motivated. EVERYTHING I OFFER IS FREE OF CHARGE, I genuinely want and like to help people! Just ask @cjburkland
I AM ACTIVELY TRYING TO MOTIVATE AND HELP THEM DAILY TO REACH THEIR GOALS.
I will gladly and willingly help anyone that wants help or tips or anything. Im just trying to be a decent human, and trying to help others.
NOW, time to get that Post workout stack in my body!!! Need to recover and repair! 🤘🏽😜🤘🏽
#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #deadlift #barbellrows #dilligaf #noexcuses #workhard
What is the reason you go to the gym ? ⠀
A lot of people think going to the gym and working out is only because you want to lose weight or gain weight.⠀
When your focus is just to lose weight⠀
or put on weight the chances of you sticking with a routine is zero to none. ⠀
Working out is a lifestyle. It’s a way of life. ⠀
Don’t wait till January 1st comes around to make a decision to a new way of life.⠀
I believe YOU can make the switch and the decision today, right now you can change to living a healthy and much better life for you and your family. ⠀
With that being said, happy hump day enjoy!
There were years where I would draw the sharpest blade I could find over my skin and contemplate cutting the fat off of myself in the bathroom.
Not being a medical professional I did not do so.
The constant thought is still there, but having learned patience and how the human body works, the sharpest blade I have now is my mind.
If you're going to fight, do it properly.
Way up Wednesday👊🏽 Help people anyway that you can. There are so many different ways to help someone
Being a cop I have the opportunity to help people every single day, but I knew I could do more so I signed up with Big Brothers Big Sisters and it’s been a life changer for me
It’s such an incredible feeling knowing that these kids count on you and are inspired by you
You get the chance to help encourage our youth and have a direct impact on our future! It’s an honor to be a part of something so impactful
One day I’m going to be throwing the lobs to Don😂 #1stPhorm #legionofboom #iam1stphorm #1stphormathletesearch #bethe1 #strivefortheimpossible #neversettle #wedothework #duespaid #hipresurfacing
Can protein help with fat loss?
YES absolutely! When consuming protein it reduces your hunger and can boost your metabolism, which will slightly help burn more calories.
When combined with strength training it help muscles growth, Muscles help burn fat.
1️⃣ helps burn fat.
2️⃣ stabilizes blood sugars.
3️⃣ slows aging process.
4️⃣ improves bone health.
It doesn’t matter your lifestyle or goals we all need protein to help live a better life 😁.
DM me or send me an email sethsnodgrass@Gmail.com
if you have any questions or need help with supplements.
#nutritioncoach #supplements #iam1stphorm #1stphorm #proteinshake #proteins
💪 #level1protein #gymlife #nutrition
I love to set goals and work hard to accomplish them. The ups, the downs, and how it all comes together in the end, I just love it. When working towards a goal, I like to take mental notes on what went well and carry those attributes into other areas I want to work on. When something doesn’t go as planned, that’s okay too! Take notes and see it as a learning opportunity. We learn a great deal through errors if we allow ourselves to. Through it all, keep workin’! 👏🏾💗
Currently planning my goals for 2019 🥳📝 I’m so excited for the new year!
What are some of your goals you will be working towards next year?
Always looking to be moving forward!
I have been done with school for a while now. One thing that has stuck with me after my MBA program was to consistently be reading and learning new things! Have confidence in what you do doesn’t come over night. It comes with practice, patience, and hard work.
Put in the time today to be your best self tomorrow!
#alwayslearning #motivation #fitness #knowledgeispower #knowledge
Literally so sore, I am walking funny 😆 Stretching is for real key though. Definitely doing arms today 😅💪🏼
Booty & Quads today💪🏼
Swipe 👉🏼 for full workout: details 👇🏼
1. Slow mo pause sumo squats w/ band: 5x10
Superset: 4 rounds
2. Banded tension (do not hit the ground) hip thrusts x 10
3. Deficit reverse dumbbell lunges x 10 ea. Leg
Superset: 5 rounds
4. Reverse abductors x 20
5. Heel elevated smith tension (on quads) squats x 20 slow reps (ouch 😱)
Finished with some calf work!
Today’s workout focused a lot on tension with a goal of building mass. If you want bigger legs/a bigger booty then keep them under tension throughout your workout and choose a weight that challenges you, but one you also can control your form with!
I also highly recommend training legs 2-3 times week in order to hit strength, explosive, and tension work. This will also cut down on the amount of cardio you’re doing so win win 🤗🏋🏼♀️ bc #ihatecardio
Enjoy this killer y’all 💪🏼happy hump day! 🍑
#1stphorm #iam1stphorm #legionofboom #workoutroutine
"Half way done"
A simple phrase that has gotten me through so much. Everytime I hit that midway point in deployment, in any school, or even a hard day , I say this to myself and it drives me to continue. So no matter how hard your week is so far, remember, its halfway done!
#motivated #humpday #legionofboom
Let’s do this together! Here to help you with all the tools you need to be successful with your journey to a healthier and better you!
The best part...the only payment you make is by changing your life and inspiring others along the way!
Join my free online transphormation team and let’s do this 💙
DM me for details
Whether you use our supplements or not, you will not find a better community to join if you want to get in the best shape of your life.
is the best of both worlds in that they will relentlessly cheer you on yet also hold you accountable if you aren’t doing your part.
Our goal in 2019 is to change the lives of 2 million people in our $250,000 #Transphormation
Challenge... will you be one of them?
Be like @fitbam_jr
and take action today.
To sign up and gain access to all this great info, you go to 1stPhorm.com and tap the “Transphormation” tab at the top.
All included upon signing up:
🍱 FREE custom diet plans
💪 FREE custom workout plans
👨🏽💻 FREE coaching
💻 FREE Blogs
📽 FREE Training videos
📖 FREE E-Books
🍰 FREE healthy Recipes
📞 FREE help from 1st Phorm's NASM Certified Personal Trainers and NASM Certified Fitness Nutrition Specialists
#iam1stPhorm #LegionofBoom #1stPhorm
WANNA KNOW WHY I GET OUT OF BED EACH MORNING?
Because I’ve fallen in love with this journey. This journey of meeting people and helping push them to the finish line...all while finding myself more in the process.
“What you are in love with will affect everything. It will decide what will get you out of bed in the morning, how you spend your weekends, what you read...what breaks your heart and what amazes you with joy and gratitude. Fall in love, stay in love, and it will decide everything.”
What do you get out of bed for each day?
🔍 FINDING WHAT KEEPS YOU GOING 🔍
This past year I’ve really dedicated myself to myself. I’ve pushed myself more than I thought I could, I’ve achieved goals and I’ve transformed myself a massive amount both physically and mentally.
At first it can be challenging finding what helps you grow and develop but with time you learn what works for you and what doesn’t.
Here are some of the things I did to help push myself to where I am today:
1️⃣ TREAT YOURSELF! I am a huge fan of the “look good, feel good” mentality. So what did I do? I bought myself cute clothes to wear in the gym. It boosts your confidence when you’re feeling like a badass and definitely gives you a feeling you want to keep chasing after
2️⃣ SETTING SHORT TERM GOALS! I personally set a new list of goals EVERY.SINGLE.WEEK! And they aren’t always fitness related. Working towards achievable mini goals that you’re constantly reaching boosts your drive to keep setting goals and getting shit done.
3️⃣ DOING WHAT YOU LOVE AND ENJOY!! If cardio isn’t your favorite, don’t do it. If weights make you feel uncomfortable, don’t do it. If you absolutely love HIIT circuits, do as many as your heart desires. Don’t overconform to what you see everyone else doing and ignore the things you love to do. Yes it’s good to challenge yourself and growth and expand your horizons as time goes on, but don’t get so wrapped up in what’s popular that you forget to do what you enjoy, get bored and fall off track.
Your journey is about you and you only. So do what makes you comfortable and happy. Do what you love and wish to do.
Happy Humpday y'all 😂😂😂. This is my reaction when my clients say they're not taking their daily packs. #bigmad
Make sure you are getting your daily micronutrients!! Dont get sick this season especially when everyone else is! .
Micro factor contains a FULL SPECTRUM of all the vitamins, minerals and micronutrients that are essential for your body and immune system to function at peak efficiency. Its everything you need combined into one convenient daily pack.
Included in each daily packet is:
➡️ 3 Multivitamin Vcaps
➡️ 1 Antioxidant Vcap
➡️ 1 EFA Softgel (Essential Fatty Acids)
➡️ 1 CoQ10 Softgel ➡️ 1 Fruits & Veggies Vcap
➡️ 1 Probiotic Vcap
You bust your ass in the gym, dont derail your progress by getting sick or not recovering properly! Sleep is only one aspect of recovery. Give your body a strong solid foundation to perform at a higher level!
Hurt my shoulder real bad a couple weeks ago bench pressing. Still been hitting the gym maneuvering around the injury. There’s been a few exercises that I’ve had to do with out. Can’t do front squats, basically every chest and shoulder exercise, and I can’t do any vertical overhead movements like pull downs or pull ups. It sucks but I won’t waiver!
Haaaaave you met my new best friend? Me and this step are about to get REAL close come January. Never did I ever imagine settling for a 20 minute workout in the middle of my living room, but here we are, pushing aside the coffee table and trying not to “hop hop squat” on the dog. Never did I think I could get a good workout without my dumbbells and barbells, but this overwhelmed mama is sure willing to give it a shot. I don’t want busy days and long nights to be my excuse to lose sight of my health. I don’t want to use my sweet baby as my scapegoat to not take time to better myself. This is me embracing a new season of my life, with new goals and new obstacles. I’m dedicating 20 minutes a day to me. Not a better, more improved me. To the same me under new circumstances 👊🏼
I just thought fitness wasn’t for me
I was envious of all these women that had the results I wanted. Figured I just wasn’t cut out for it
Truth is I never stuck around long enough to find out. I was counting on the short game to get me the results and when they didn’t come fast enough I quit
The real results are in the long game. Not the short
So which one are you going to choose?
I’ve debated on posting these pictures for quite sometime, but I’m hoping that sharing my progress will help someone else realize they are not alone. That everyone’s fitness journey is different and that not everyone sees changes as quick as the next.
I came to realize that one of the hardest parts of working out and becoming healthier was changing my mindset. And for me, it didn’t happen until I stopped saying “I want to get skinnier” and started saying “I want to get stronger.” In the first picture I was at my heaviest at 156lbs and I hated it. I never really felt fat, but I also never was truly happy with how I looked. My appetite was terrible, I wasn’t sleeping, I was only exercising occasionally, and I simply wasn’t doing anything about it. And although I still struggle as a working college student, I’ve made a lot of changes for the better and it all started because I came across, what was at the time, a random Instagram account who was sharing her fitness journey and posting about an amazing company.
Thanks to @laurajulaine
, my life changed for the better. I began working out 5 days a week, eating healthier, supplementing where I needed to, and making the changes I needed to become a more confident and healthier me. I am currently in my second #1stphormchallenge
and I can’t say enough positive things about not only this program but the company as whole. They truly are a family and want nothing more than to see each and every person succeed in their journey. I wouldn’t be where I am today without them.
In the second picture I weighed 151lbs. And the third picture is my current weight at 150lbs... hard to believe right? Although my original goal was to lose 20lbs, I quickly realized its not about the number. What the scale says doesn’t define me or how I feel. Yes, I still struggle with it at times and have slip ups, but who doesn’t? I’m beyond grateful for all of my family, friends, and @1stphorm
phamily who have supported me and continue to support me every day. I’ve worked my ass off to get to where I am today and I’m not even close to being done! 💙 #legionofboom #1stphorm #1stphormathletesearch #iam1stphorm
Be Fierce, Strike Hard, Extreme Precision... 👊🏽