I am staring down my competition...ME!! How can she be stronger? Braver? Love herself more? I focus on how I can be better than yesterday. Even though my entire body feels sore, I danced the night away (or for an hour) to get my cardio in. I never thought Zumba would be tough until you are trying to go low-low and your glutes feel like they are on fire. I’m def feeling yesterday’s workout, but I pushed through 😂. Here’s to Monday! Conquer it, get stronger, change yourself for YOU!
“You will never regret failure. You will always regret not trying.” I don’t know about you, but I fail almost everyday. The one thing that I have learned is that consistency is key. I keep showing up and I slowly continue to get better. I am willing to fail over and over again until I get whatever it is I am working for. In the end, I will succeed.
#fitness #workout #iam1stphorm
What is your why?
Part of participating in the
challenge is to think about your ‘why.’ Why do you want to be healthier, lose weight, run a 5k (insert your goal here). Last year my why was about me - I wanted to improve my self-confidence, I wanted to be a better role model for my kids, I wanted to work hard, execute & actually reach my goal vs quitting when things got uncomfortable. I wanted to be a better version of me.
This year my ‘why’ is to help others who want to do the same, but don’t know how to get there. I want to encourage people to make health & fitness a daily priority. To learn to make better food choices so that what you’re eating can improve your overall health, not impair it. To hold yourself accountable to be better vs allowing excuses to derail your efforts. So that is why the content here is primarily centered around working out & nutrition. Yes, there’s lot of other stuff going on in my life, but I started this account to hopefully motivate a few others who need a push in the right direction.
If you need help getting started, I’d love to help. If I can’t help, I know people who can. Please do not apologize for asking questions or wonder if it’s a bother - it is literally the only reason I’m on here. For my friends & family who have asked for help or shared your stories toward better health, thank you! It means the world to me 💗
#thedifferencethistimeisthatididntquit #dontgiveup #progressnotperfection #consistency #health #fitness #intention #priorities #leftfootrightfoot #dothework #momswholift #plantbasedathlete #vegetarianbodybuilding #raisestrongkids #leadfromthefront #1stphorm #clubfitness #mondaymotivation
When I try to thinking about what venue I want to do Spartan Race this year...Can someone make time go fast already?
Well I felt better today but being honest I almost didn’t go and do my 3 miles or 45 minutes of run/walk/jog. And when I seen @ironcowboyjames
like 2 of my post I remembered that I needed to become uncomfortable intentionally. If y’all don’t know this man. He did 50 Ironmans in 50 consecutive days in 50 different states. That’s a 2.4 mile swim, 112 mile bike ride, and a 26.22 mile run‼️ Talk about mental toughness. Thank you James for the motivation and inspiration. Also you should check out his interview on @andyfrisella #MFCEO
Just saw this on the homie’s @tw.co
page. This could not be more true for me. I took some serious L’s I never saw coming over the last few months. But like the homie @diddy
said an ass whooping will always work. I may not be through getting my teeth stomped into the ground yet and I’m ok with that. The monster has woke so watch the 🤬 out
A little over a year ago @clearlegend
introduced me to the #mfceopodcast
I was never one to listen to podcasts but I got hooked and I tried some of the products and loved them. However I was lazy and undisciplined to follow through so nothing happened.
This last December/January I hurt my back to the point where I was in constant pain for a month. I could not do anything without @vickirikciv
help. So I had a lot of time to think and reflect on my life.
I had pissed away 10years of my life because I was to concerned about what other people thought and it changed me. I had a lot of good events happen through these 10years however I did not live my life and missed out on more.
I heard @andyfrisella
podcast about #75hard
and I thought “fuck I want all that”. So I plan to do it. I’m starting today and I’m going to put the work in. People make changes when they want to make changes was a quote from @jeremy.d.mullins
today that I like because I’m ready to make a change.
It’s not easy to look in the mirror and own up to all your bullshit. I miss being in shape and active and I miss the mentality I had. I’m ready for this mental challenge to get my discipline back.
#mytransphormation #legionofboom #duespaid #iam1stphorm #100to0 #discipline #accountability #noexcuses
🔥🔥 GLUTES AND HAMSTRINGZZ🔥🔥
When it comes to lower body training, I pretty much focus my lifts around barbell training then finish with various accessory moves 🙌🏼 Here is why I stay off the machines and use conventional barbel training: .
🔸 Barbells save time. When doing barbell exercises, you use multiple muscle groups at once .
🔸 Barbells improve athletic performance. Barbell moves reauire balance and coordination, unlike machines, resulting in better performance
. 🔸 Barbells are for cardio too 🙌🏼. Full body movements = higher ❤️ rate = 😅 .
💗 and SAVE this post for your next leg day killer 🔥 .
1️⃣ Sumo Deadlift
3️⃣ 3/4 Tension Squat
4️⃣ Glute Bridge
5️⃣ Hamstring Roll In
7️⃣ Straight Leg Glute Bridge .
PS- HOW CUTE IS THIS @dedfit_apparel
Laguna Set?! 😍 I’m in LOVE... So soft, completely squat proof and it truly fits in all the right places 😅 Check them out if you haven’t already!!! 👏🏼
What’s your excuse??!! *
I work over 50 hours a week (full n part- time) train at the #gym
twice a day n be a bouncy 4 y.o *
But I’m out here busting my booty 🍑with a #prostheticleg
find different ways to modify my workouts such as using the smith machine for squats or unable to walk income on a treadmill *
People with less are doing more n that’s not fair. Get up with a friend n do something like a walk around the neighborhood or up a hill *
Don’t ask how I’m so #fit
it’s bec I always doing something even if it’s 10 min #hiit
on the treadmill #fitnessjourney #fitmom #amputee #duespaid #1stphorm #legionofboom #bikiniprep #iifymgirls
Post gym session stretch.
Since my incorporation of more cardio type exercise, I noticed that I'm becoming a little more 'rigid' 🤣. My hip flexors are TIGHT and my hamstrings are ready to pop.
NEVER stretch a cold muscle! I always wait till post workout to get my stretch on and I focus on the areas that I trained and anything that feel tight during training. I don't foam roll often, only when I have really sore muscles or a pump that won't settle down (which leads to sore muscles). Stretching is preventative and will help promote longevity in life and your chosen sport. One of my favorite applications is @romwod
if you want to have a regular stretching routine!
Join me starting April 1st where I'll be stretching for up to 30 mins a day, it's a challenge to make us just a little more 'bendy' and feeling a little more agile for 2019.
#mobility #1stphorm #Iam1stphorm #bodybuilding #triathlon #running #swimming #biking #RockyMountains #MountainBiking #1stPhormTrek #training #weightloss #stretch #yoga #weightlifting
[THE CHEAPEST AND MOST EFFECTIVE HOME WORKOUT]
Are you still having trouble getting that lean and shredded look you’ve always wanted? 🤔
Look I get it, your time is precious and spending hours at the gym isn’t an option so maybe a treadmill or elliptical at your house will do the trick
To be completely honest, those can help but maaaaan are they expensive and they take up a ton of space
We both know it’s just going to end up as a coat rack anyway🤦♂️
So if you’ve been thinking about dropping a G on a piece of equipment...
I want you to check out my quick video where I go over the cheapest and most effective workout you can do anywhere
🙌You won’t wanna miss it🙌
Brooke (who’s visually impaired) finished strong tonight hitting all 5 Open workouts! #19point5 @crossfitgames #IamFIF #InTheOpen #TeamFIF #BlindBrooke @crossfit
Brooke had to travel on Thursday for a wedding so she missed FNL which she was bummed about. So late tonight was the only way we could get 19.5 done and oh did we! Not only did Brooke finish the Open for her second straight year, this was the second workout in a row where she hit a PR! 45lbs was a Thruster PR! We are still working on her ROM on the lockout overhead, but she hit her full range and I couldn’t be more proud of her effort tonight. Seriously, it’s been two years since we started training. She has been the most vital role in my initial aspects of overcoming my depression and suicide. Not only in the commitment sense of having to pick her up, bring her to the gym, Coach her and drop her off. But her background made her the perfect person for the job to help me mentally when I was feeling at my lowest. I will forever owe Brooke my 100% effort and beyond for what she has truly done for me, not just as a coach, but as a person. I’m so fucking proud of you, Brooke. Way to show the community what The Open is truly about. .
Side note, she normally doesn’t know when I’m randomly dancing behind her, except this time Jen (in the pink) felt like informing her of my shake it dance going on. She got a kick out of that lol. .
@crossfitfif @crossfittraining #fitaid #crossfitfif #crossfit #kansascity #kcmo #GoBrooke #1stphorm #weightlifting #fitness #athlete #coach #crossfitgames @savage_barbell @1stphorm @s2faction @morningchalkup @fitaid @lifeaidbevco @reebok #resiliencecbd @usarmyfitnessteam @usarec @barbellshrugged @fun.ning @ladbible @theellenshow @therock @tommymarquez @carrichey @iamadaptive @powermonkeyfitness @unilad @powerofpositivity @garyvee @andyfrisella #ellendegeneres #ellendegeneresshow @adaptivecrossfit
I've been facing my own struggles the past couple of months balancing a new career after (15 years at my old job), travel, school, kids and wedding planning.
One thing that's always kept me successful is consistency.
Right now I don't have time for a contest prep unfortunately, but every day I wake up with a plan and a goal.
I pack my 6 meals. I pack my gym bag. And I find a way to get it done.
Little victories like finishing all my meals in between meetings and deadlines at work. Or getting to the gym 5 days a week.
When life gets too crazy I try to remember why I started down this path in the first place. Because I f%cking LOVE it. #AintDoneYet #mondaymotivation
Ladies Muscle Tank! 💪 Lightweight, breathable and soft 👍
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IF ANY OF YOU DON'T BELIEVE THAT PROGRESS HAPPENS AS LONG AS YOU PUT IN WORK, THEN BY ALL MEANS SWIPE⬅️⬅️ About a month ago, I was barely able to get up 185lbs. And when I say barely...I MEAN U.G.L.Y.!!! Today, I got 185lbs for 8 reps and my coach was proud of me...but most importantly, I was proud of me.
Programming done by @veggie_lifter
You know that feeling of being unstoppable?
That feeling where you are so "in the zone" that all the things that normally feel like "work" feel effortless?
That feeling when you hop out of bed and are super productive and kicking ass without any extra thought or energy given to the task at hand?
We all have those days. What we are talking about here is MOMENTUM.
Its one of the most powerful forces we have at our disposal.
Unfortunately most people believe momentum is a magical force that comes as a gift from the success Gods.
Most people have no idea why they have it some days and why they dont others.
Here is the thing SUCCESSFUL people know: MOMENTUM IS IN YOUR CONTROL.
Its a force that you can turn on at will.
Think how much more progress you could make if you could have that feeling of being an unstoppable freight train every single day of your life?
ALL ultra successful people understand how to "switch on" momentum and harness it on command. Don't spend the next 50 years struggling and "grinding" because you didn't take the time to harness this discipline. Learn to make kicking ass part of who you are at your core by harnessing and CONTROLLING YOUR MOMENTUM.
You want to learn how to do this firsthand?
Listen to The MFCEO Project 085. Its an oldie but a goodie ♠️👊🏽💯#75HARD
WHAT DO YOU THINK HELPS YOU CONTROL MOMENTUM? Tell me below! Im always looking fir new ways to crank up positive momentum.
All aboard the gain train! 🚂
Just out here still trying to get bigger than a door frame! It's been a long process so far, and will continue to be a grueling process.
Changes don't happen overnight, or in a week. Sometimes not even a year is enough time for a goal. I've been finding that out the hard way. Telling myself I'm not doing enough or nothing is working.
Its important to remember progress can sometimes take a loooong time. So don't get in your own head. Keep grinding and always work. You'll get what you set out for!
#backattack #gaintrain #longprocess
A day full of PR
What A WAY to start the week. The most I have ever bench pressed was 275lb for 3 reps. Today I got it at 285lb. Inclined dumbell bench press with 90lb for 7 reps and finished with butterflies 210lb for 12 reps and pushed 210lb on triceps also
Finished up with 2 sets of battle ropes 15 sec on and then 2 sets of 20lb ball slams
My dues paid IN FULL today. Been sick last week with sore throat and chest cold but I kicked it out today 😎
We typically do not value our health and our abilities until something interrupts our perfect world.
We have all experienced this concept in some fashion and taken a piece of our lives for granted.
Element Health & Wellness is here to remind you not to take your mobility and spine health for granted.
Many don’t realize how much conservative care can truly heal our bodies and can help improve our pain free range of motion.
So we challenge you to be proactive and make a point to improve (or maintain) your health before problems arise 👊🏻
Give us a call or shoot us a message and schedule your next appointment with us today!
Are YOU in your Element?
#elementofcare #element #health #wellness #dallastx
🤷🏾♂️ sorry not sorry lol
How do you wake up on Mondays?.
Do you dread the week, or do you look forward to accomplishing goals you set out for?.
Personally I used to hate Monday’s, which ended up leaving me dreading every single day of the week... and what fun is that?.
I take Monday’s to prioritize what I want to get done not only today, but throughout the week. This is in fitness goals, personal goals, or educational goals... ALL of it 😊.
My point is, set yourself up for success. This all starts with your mindset, and believe me... it can do wonders to how the rest of your week pans out!.
Hope you all had a happy Monday and set your goals for the week, cause I know you’ll kill it!😍.
#happymonday #mondayvibes #iam1stphorm #1stphorm #phamily #monday #wedothework #bethe1 #100to0 #duespaid
Did the weekend come and blow up all of the progress you’ve been making on your health and fitness journey??? Watch my video to find out what to do if this happened to you
Aloha everyone! First day back in the gym since being back in Florida! Not going to lie these first few days back have been a struggle with the time change it’s a 6 hour difference between Florida and Hawaii! When I’m awake My body is telling me I should be asleep and when I try to sleep my body is telling me to get up. Now that I’m slowly starting to feel normal I’m super happy to be getting back into my routine and killed that upper body day!!
I pinky promise the only 'juicing' I ever did was three weeks ago for a gut detox.
I've learned a lot of gym etiquette lessons over the last three years but asking a complete stranger this question still puzzles me.
I have enough adrenal, hormone, and gut issues going on to consume my time. I'll stick to good old fashioned lifting heavy and nutrition, thanks. 💯
And into the forest I go, to lose my mind and find my soul. - John Muir
Motion causes friction.
As long as you don’t move, you won’t disturb anyone or anything. But start moving in the direction of your dreams and you are bound to. You’ll shake things such as your habits and your relationships. Know that change is never easy and absolutely uncomfortable but always worth it. .
Pay the price. Shake things up. It’s the only way to get to where you want to be. #GetComfortableBeingUncomfortable