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Every Wednesday and Saturday(sorry a day late with the first one) I am going to post a fast, hard hitting workout for you to do.
Most people I meet “are too busy” to take care of their health so I’m going to help remedy that.
Each workout will be around 20-30 minutes and are designed to kick your butt, boost your metabolism for hours after you stop the workout and get you a sense of accomplishment.
Give them a try and if you have questions let me know!
Tap Lunge Jump x 20 total.
High Plank T Rotation x 20 total.
Wall Squat Lateral to Frontal x 10 total.
High Plank Spider-Man x 20 total.
Bomber Pushups x 10 total.
Burpee (with or w/o push-up) x 10 total.
Set a timer for 21 minutes. Set a goal on how many rounds you want to complete and GO!
Save this routine and do it whenever you need a kick in the butt. Try to get at least 3 rounds if you have a decent base and 2 if you’re just starting out!
Let me know how you do!
#getitdone #workoutwednesday #noexcuses #iam1stphorm
Ab finisher for today - get to 100 reps of each with as few breaks as possible. Also did leg lifts and decline sit-ups... my abs will be feeling it tomorrow 😵. Be sure to SQUEEZE or HOLD. You’re not racing the clock - make it burn 🔥 -
After, I did 1000M on the rower as fast as I could 💨 (for this, I was racing against the clock ⏰) — completed it in 3 min and 54 sec #itsbeenawhile
#fitnessmotivation #iam1stphorm #duespaid #mombod #mamafitness
Growth does not come from following a script. It comes from stepping out of routine, and writing your own story. .
Wake up at 5 am, or not. Drink 8 glasses of water, or don’t. Growth is less about a routine, and more about knowing yourself. .
Create your own habits and set your own boundaries. The only wings you will ever be able to fly with, are your own. 🦋
Sorry I’ve been so M.I.A. from this I’ve just been doing a lot of cardio classes I.e. soul cycle, Barry’s Bootcamp, hot yoga 🥵 just to figure out what I like but also to spice up my workout routine a bit! I will get back to the gym ASAP because I really do miss it but I wanted to post this little quote because what I’ve been trying to focus on for this month is to find balance not only in my life but in my workout routine as well. Holiday season always stresses me out and I would end up doing one of two things: i would either quiet any diet I had been on at that time and say “I’ll start next year” which I never do or I would be in the gym for hours doing endless amounts of cardio, chasing those calories to make up for the cheat meal or meals that I had consumed. This year though I’ve learned a lot and surprisingly I haven’t felt at all restricted by my fitness goals, which has allowing me to enjoy all the holiday festivities. Eating 80/20 has allowed myself to have balance that I never thought could be possible around this time of year and has also helped me lose weight while still enjoying all the goodies I love to eat 🍪 🍰 🍬 I’ve also been working on not being so hard on myself as well as allowing myself to listen to my body and take rest days. Like this quote says “well being means your whole body” so please be kind to yourself and your body because you only have 1 body and it’s the best investment you’ll ever make. 🙌 #selflove #selfcare #bodypositive #loveyourself #fitnessmotivation #fitnessinspiration #fitnessinspo #iam1stphorm #wedothework #1stphorm #happy #fitnessquote #quote
I work a lot. I get up early in the morning and get started, and I almost always have either a phone or computer in front of my face if I'm not with a client at the moment, which isn't always the best thing for my relationships with family members, my wife included. Luckily, she knows what I'm working toward and supports me. She knows what it will take for us to get to that next level. With that being said, though, you still have to set aside time for those who matter most to you, so last night we took Kinsley to see Santa and she made this cookie all by herself!
PROGRESS TAKES TIME!
There is no quick fix. It’s a lifestyle and learning what works for you. In between these photos, there is less than a two pound difference in a month. YES LESS THAN TWO POUNDS.
Making simple changes can make a hell of a difference. This journey is not a sprint but it is a marathon. I can’t wait to continue to watch my journey.
Trust the journey, be honest with yourself, and know it takes time!
AT HOME b o o t y + h a m m i e WORKOUT!! 🍑 Only equipment ya need for this one is YOU! 🔥 Bookmark this one for your next at home sweat sesh! And don't forget to like it fam! ♥️
•Jump squats with double pulses: 4x8-10
•Squat into curtsey lunge: 4x8-10
•"Deadlift" toe touches: 4x8-10
•Hip bridges: 4x8-10
Work these as a circuit and do a set of each one and then start over until you've done them all 4 times! Rest 30 seconds between each set to get your sweat on! 🔥🍑🤩
Song is Lit by @xvromar
Another aspect of my life I haven’t shared to much about .
I am a FAA Part 107 Licensed drone pilot and before you become too impressed it just means I studied the FAA regulations and took their test which means now I can fly drones commercially .
The drone I’m holding is the DJI Spark which is a great entry drone for aspiring cinematographers and general all around selfie lovers because of its hands free tech .
It’s also a great tool for those of you who are outdoor fitness enthusiasts who want another way to record your workouts and don’t have a pilot standing by to fly it for you .
If you’re looking to get one for Christmas get the “fly more combo” at a minimum and buy extra batteries for longer flight times .
You don’t have to be licensed to fly them for fun but if you want to run a business or just be in the safe side when someone calls the police on you then you’ll need that license
I’m curious to know what everyone out there is using to record their vacation trips and workouts?! Drop me a comment and let me know
#licenseddronepilot #cinematographylife #expensivetoy
to the one time I did a show 2015. Side effects from becoming this lean
• Low energy
• Poor sleep
• Preoccupation with food
I don’t think I’ll be hitting the stage again anytime soon. I love gains too much 🍔🌭🌮🥞🍕🍟
Ok guys, I’ve been getting a lot of questions as to what I take in the mornings to kick start my day.
1) Micro Factor •increases immune function •overall better health •improves digestion
2) Opti Greens • gives you 11 servings of fruits and vegetables •hydration •say goodbye to bloat
•healthier digestion •regular 💩 routine
3) Level 1 protein
•your body is needing protein immediately when you wake up. This will help just start your metabolism and fuel your body right away. This can also be used as a meal replacement. I like to drink it in the mornings when I don’t have time to cook breakfast. And kid you not, a level 1 in coffee with a splash of almond milk is amazing.
#1stphorm #1stphormathletesearch #iam1stphorm #optigreens50 #level1protein #microfactor
Lack of time doesn’t need to be a barrier to getting in shape
Contrary to what many of us are led to believe, looking and feeling great doesn’t have to involve 2 hours a day in the gym. You can get a great workout in less than an hour! It’s not about the time spent, but how hard you work in the time you have.
Most of the lifting portions of workouts are designed to take 45-60 minutes, because I’m a busy mom who works full time, has a household to run, and has to get my little one fed and to bed by 8!
Here’s an example of a leg day I did last night. I went to the gym a little later than usual and I had no desire to spend all night there!
This took about 50 minutes, doing about 45-60 sec rest between sets, and I’m feeling it today!
✨Squats 3x5 (heavy, longer rest periods)
✨5x12 banded hip thrusts
✨4x15 banded leg press (the band gets your glutes involved!)
✨4x8 lying hamstring curl (heavy)
✨4x12 dumbbell RDLS, go to failure on last set
✨5 sets of abductors to failure
The key to making sure you’re getting the most from your workouts is to focus on mind-muscle connection (visualize the muscles used doing the work), and keep the intensity up by making sure you are challenging yourself with the weight used!
Comment below if you’ve used lack of time as a reason not to work out!
💢4 EXPLOSIVE EXERCISE
SWIPE LEFT AND SAVE
Power, simply put, is the combination of strength and speed. The more power you have as an athlete, the higher you can jump, the faster you can run, the quicker you can be to a breaking ball and subsequently become a better all-round athlete. - Do things with a purpose. Prepare yourself for that opportunity. Put in your mind that you’re already there!!
I removed my post from yesterday, because frankly that’s not setting the right example or representing 1st Phorm correctly. I apologize for my mistake and I will continue to improve.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ EGO LIFTING WILL BREAK YOUR BODY, DO NOT LIFT WITH YOUR EGO! Train smarter and keep working harder and be PATIENT (advice to myself as well).
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope you enjoy these videos, feel free to leave a comment or question. Again, I apologize for setting a very POOR example and getting ahead of myself. I will post a link in my bio for the Opti-greens 50 for anyone interested or wants to know more.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ *FULL DISCLOSURE* Opti-greens 50 can be used by EVERYONE for their general health and well-being! Not just people exercising! I hope I didn’t give the wrong impression in my video, I want to help EVERYONE, not just active people, literally EVERYONE I CAN REACH, that’s what WE are about!
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @1stphorm @ncynical #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework
hey, i know what it feels like to be uncomfortable in your own skin.
whether you’re trying to lose weight or gain weight to reach a point where you feel more confident and empowered, it’s hard.
i’ve felt uncomfortable in a lot of periods of my life. i competed, i got really fucking lean and felt uncomfortable being so small. i bulked, i added a lot of quality muscle mass to my body and was stronger than ever but still felt uncomfortable weighing more than i ever had in my life.
but now, finally, i feel the most comfortable with my body than ever! if feels absolutely amazing to take control over your life. your confidence skyrockets and you feel so empowered each and every day because you realize just how in control you truly are!
what it comes down to, in my experience, is simply setting goals and sticking to your plan as consistently as possible. i know i’m not alone with this, i know you’ve felt uncomfortable at some point in your life or maybe you do right now!
below are some of #CourtosTopTips
for getting started and setting / sticking to your goal! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. BE SPECIFIC - your goal should be clear and specific, otherwise you won't be able to focus your efforts or feel truly motivated to achieve it. think of what you want to accomplish, why you want it, who else is involved, and which resources you need.
2. START SMALL - your goal should challenge you but it shouldn’t be so big that it’ll be almost impossible to achieve. losing 80 pounds in 8 weeks might not be realistic so start with 1-2 pounds a week and snowball off of that!
3. PROTEIN & CALORIES - set your protein and calorie goal for the day. these are the most important to hit! .8-1.2 grams of protein per lean bodyweight or goal weight. 10-12 x current weight to get deficit cals and 20-22 x current weight to find surplus cals.
4. MEASURABLE - it’s important to have measurable goals, so that you can track your progress and stay motivated. assessing progress helps you to stay focused, meet your deadlines, and feel the excitement of getting closer to achieving your goal!
how are you working towards YOUR goal!? 👇🏽
I had someone come up to me today and tell me “I feel like your strength is from your genetics; not everyone can be strong, you know?” ....insert long pause .
I personally don’t think I’m as strong as I could be LOL even after being seen as one of the strongest females at my gym so far but
I don’t think most people understand that I was the same person that used to get made fun of two/three years ago by a handful of people by how weak I was.
How fast one progresses is genetic, yes. But it’s not impossible to achieve either unless you’re physically disabled.
Not only that but most people don’t know how to properly fuel themselves to even progress.
To keep it simple though; eat something with protein and carbs pre and post workout to see if that helps you progress in your performance, because far too many people skip that step.
Another problem people make is fatiguing themselves too quickly through the beginning with high reps and lighter weights. If you want to get stronger, warm up first with lighter weights, but not too much to fatigue yourself (only do that for one set for 10-15 reps just to get the blood flow going) and then go heavy enough to the point where you can’t do more than 4-5 reps.
Don’t blame your genetics unless you’ve truly tried to do everything instead of trying one thing and giving up because one method didn’t work. 🤷🏼♀️ #powerlifting #powerbuilding #1stphorm #legionofboom #iam1stphorm #bodybuilding #lowkeyhatehashtagsbutok
Here to the next couple of months and really taking my fitness to the next level. • you can achieve greatness just put your mind to it and work hard towards accomplishing your daily goals and it will all come.• •ι вєℓιєνє ιи уσυ •
That feeling after you have completed a work out is euphoric. The whole time you feel like you are dying, you aren't sure if you can do one more round. However, giving up is NOT an option.
You keep pushing
You done give up
You dig deeper because every second counts
The workout ends and while laying on the ground trying to catch my breath, I automatically feel grateful that I made myself go to the gym.
It was all worth it
This feeling of "I did it"
There has been days when I am so sore I cant move the next day but that is because I wasn't using proper nutrition post workout. Now that I have switched up my post workout routine, I have had more energy to go to the gym the next day. I have less of that...cant move the next day sore and more of that...I feel like I got in a workout yesterday sore. I also have been seeing major changes to my body by being more diligent with my nutrition. I am lifting heavier, loosing weight, and feel overall healthier.
Don't do yourself a disservice by not getting in the proper nutrition post workout, because I am telling you...ITS A GAME CHANGER!
How is your post workout nutrition?
I'll be straight with you, for the longest time I didn't think much of my post workout nutrition. I figured that if I hit my macros over the course of the day then post workout nutrition be damned. I WAS WRONG.
In this last year plus that I've been consistently pushing myself I've learned a lot of things one of things that has made the biggest difference for me is optimizing my post workout nutrition.
After you spending time crushing it in the gym you need to spend time to refuel and give your body what it needs in order to repair if you want to see legit progress.
I've been taking this @1stphorm
Phormula 1 and Ignition to fuel up post workout and it has made a world of difference... AND it tastes great. (I know I know taste isn't everything but hey if it works and its tasty what could be wrong with that?) If you've been working hard like I know you have and you've seen your results stagnate, look into your post workout nutrition, try this shake I don't think you'll be disappointed.
Use the link in my bio to get yourself some top notch 1st Phorm products!
Phormula-1 Protein: Loop D Fruit
Will protein make me bulky???
The answer is NO!! Protein will not make you bulky! Actually.. incorporating protein into your diet will help you with weight LOSS... #wuuut
Your body is in one of two states.. anabolic or catabolic.
Catabolic = a fat storing and muscle burning state
Anabolic = a fat burning and muscle building state
The only way to get your body back into the fat burning/muscle building state is from eating protein. Your body will break down protein about every 3-4 hours, so make sure you are eating protein about that often!!
The reason you want protein to build muscle while also burning fat is because the more muscle you have, the more fat you will burn throughout the day! I think this is where some people get worried about being “bulky” but this will help more with the “toned” look rather than making you gain tons of muscle mass!! So definitely don’t worry about that!! 🤗💕
I hope everyone has a GREAT Thursday!!! (And as always let me know if you have any questions)
Breakfast of champions, protein pancakes and turkey bacon.
The importance of proper protein intake and how it helps with fat loss is key. It helps maintain muscle fibers while dropping fat. It is also a big part of recovery post workouts. -
Sometimes it’s hard to get the adequate amount of protein so you have to think outside the box and add it when you can.
I weigh 175lbs and try to get on average 185g of protein everyday. This has helped me tremendously with keeping hunger levels in check and performing better in my workouts. Let me know if you need help figuring out what you’re levels should be around.
#proteinpancakes #turkeybacon #1stphorm #level1 #proteinpowder #iam1stphorm #legionofboom #fatloss #hungercontrol #planexecutefocus #breakfastofchampions
Sis, you can have the best fitness plan and most beautiful body in the whole world but if you’re still ugly and broken on the inside, then you’ll still be a miserable cow, just fancied up a little.
In the process of chasing health and fitness, don’t forget to heal your heart too.
Yesterday was such a fantastic day.
I had so much energy that I worked out twice.
Feeling even better today!!
This time of year always makes me so happy!! Although shopping for gifts gives me slight anxiety (I need to find the PERFECT gifts), I do enjoy the experience knowing I will be bringing a smile to someones face! ☺️
Sending happy, positive vibes to y’all today!! 🥰
#holidays #happyholidays #giving #tistheseason
Day 36- AAA ✅
I slept wrong in my 3 yr olds bed for part of the night & have quite a kink in my neck. I really wanted to be lazy & use my linked neck as an excuse to not workout this morning.
But I got out of bed, changed clothes, got my Intra-Formance & pushed play. I’m sore, but not sorry. My workout is done & I get to enjoy the rest of the day & snuggle my boys tonight!
Don’t let silly little excuses become the reason why you didn’t stick to your plan. Your goals are important. Don’t give up on yourself! #Fitboymom #CertifiedHealthCoach #FITbodymindsoul #Iam1stPhorm
My team trains rain or shine, cold or hot.. winter won’t get in the way of our goals. What’s your excuse? 😜💛
Why is protein important?
Most people think “protein is protein”
What I’m here to teach you is why you need enough protein.
Protein is the foundational macro nutrient that allows for muscle growth, fat burning, and is the building blocks your body needs.
No you won’t look like the hulk.
If you can ensure you are getting adequate protein intake which is about 1g per pound of your GOAL body weight, you notice fat loss and you feel WAY better regardless of the scale you burn body fat.
The rest is sticking to the proper calorie count based on your goals and incorporating a training once your diet is taken care of.
You might not know what that calorie count is right?
Easy solution!! Shoot me a message and I’ll set you up!
If you can meet me halfway by putting in the work, I’ll set you up for the rest of the way to reach your goals!
Forget rumors, others opinion of you, and whatever other crap that might be an obstacle for you.
Focus on taking control of your life to be the better husband, wife, brother, father, mother, athlete, beach bum, or whatever your goal is!
Don’t wait for the next excuse!
I’m here to help you the whole way!
We all talk about physical strength, but what about mental strength?
Do you realize the impact your mental strength has on your daily life?
Your self confidence , It comes from many avenues.
And your own belief!
Your own belief to achieve!!!!!
Do you believe in yourself!?
And if not WHY?!
Too much we are our own worst enemy!!! And that alone deteriorates us!
One way to boost your self confidence is positive affirmations...
I am a GREAT MOM
I am BEAUTIFUL
I am SUCCESSFUL
I am INTELLIGENT
I am STRONG!!!!
Tell yourself these EVERY SINGLE DAMN DAY!
Worth positive self talk, you will be on your upward spiral of being your best self! 💪🏼
Oh Elsa, I love you so much.
Thank you for your big hugs, early morning runs, lots of paws & so much love.
You’re everything I could have ever wanted in a dog & I am so glad you are ours.
You have the craziest personality with such high energy & we love it.
Love you Elsa Bear, Mama Stink, Creasy Bear 🐻 💙🐾