Team Rowan Fitness

⚫️🔵⚫️ 💍@mrs_puck_33 CROWAN15-15% off @combatironapparel 🏋🏼‍♀️🚴🏼‍♂️🏒 @1stphorm #IAM1STPHORM Macro/Carb Cycling #teamrowan1p @c_rowan_photo

New @apple watch who this? . I won’t lie, the series 2 gave me headaches with auto pausing my workouts due to the sensor and my tattoos. But it’s not everyday or everytime and it’s something I’m mindful of. Generally I’m checking t regularly to monitor my rest period so outside of a mid workout adjustment it’s more of an occasional annoyance then an actual problem . BUT . I also workout way harder when I have a tracker vs when I don’t, and I tried sticking with @fitbit but after the surge battery went to crap (3x) and having issues when I tried their newer models, I’ve stuck with #applewatch and being something I use daily, I’m not worried about spending a few bucks on something like #applewatchseries4 . I’ll use it for a few weeks and give an in-depth review! . . . #applewatch #activitytracker #workouttracker #investinyourself #iveearnedit
Most of you know I’m usually on the early morning workouts, today being my Monday, or day 1 in the cop world, my alarm went off at 4:55 but next thing I knew it was 5:47 🤦🏻‍♂️ . Sure I could’ve got up, made it work and moved forward... . I didn’t. Slept till 8am . Had expected to get up, be in the gym around 930 and just move along.. . Yep, didn’t happen either . @mrs_puck_33 woke up with some swelling in her gums, Dentist told her to come right in . That made me Mr. Mom for the morning. And you want to talk about lost... . Now you might be expecting me to say, eh rest days are important to.. . No, I balanced my own breakfast with feeding Connor, got the dogs taken care of and lucky, Kathy just needed a good cleaning since she hasn’t been to the dentist since she got pregnant/breast feeding . Made it to the gym, shortened up all my rest periods, got a great workout in and made it home in time to spend some time with the family before heading out to work . What’s the point of all this? . 1- we make choices, and sometimes those choices will effect things down the road. Like anything else, it’s how we react (adapt & overcome) to these events that will shape what happens next . 2- not everyday, everything happens as you have planned. But it doesn’t mean you need to throw it all away. The ability to adjust comes from experience and actual willingness to “find a way” . . . #flexfriday #adaptandovercome #mywhy #nodadbod #fitcops #1stphorm #fitfamily #teamrowan1p
. . While food . Micro nutrition . Supplementation . Are not created equal . Not only are they not all equal but not everyone needs the same things . If your new to “fitness” or healthy living, this is the hard part. Sorting through the crap, knowing how to fuel your body towards your goals, reading nutrition labels and knowing the difference between science and fact...and marketing . There is no such thing as a #21dayfix #detoxtea or #cleanse . #sweetsweat #bellywrap or any other #quickfix #faddiet #magicpill that will lead to long term success. Commit to the right things for 8 weeks and learn how to live a sustainable, healthy lifestyle and I’ll show you real results . #teamrowan1p #mytransphormation #mytransformation #weightlosshelp #fatlosshelp
At the end of everyday, I ask myself “how did I improve today?” . Our day, our lives are made up of a series of moments . Some are physical . Many are mental . And even emotional . Most encompass all 3 . It’s like the saying, it’s not the event itself but how we respond to them . Did we come away having gained experience to better prepare ourselves? . Did we maximize the down time to enrich our mental state? . Did we put forth maximum effort into physical obstacles to strengthen our resolve? . It’s not necessary to over analyze everything we face. But it is necessary to recognize what we’ve done... or what we didn’t do so we can be better the next time . Besides, if we’re not trying to get better, are we existing, or are we living . I want to be sure I’m living . . . #liveyourbestlife #hardwork #duespaid #amworkout #1stphorm #bebetter #improvedaily #evolve #testyourlimits #teamrowan1p
Maybe you’ve seen that the @1stphorm #mytransphormationstartstoday 8 week summer sprint is coming to an end, and it’s made you consider joining the next one.. . I think that’s an awesome idea . Know what’s a better idea? . Joining #teamrowan1p TODAY and getting 1-1 consultation to provide you with all the tools necessary to make the most out of the last 8 week challenge that will be starting before you know it! . Free access to my private Facebook accountability group & with it: •Weekly zoom video conference calls •Facebook Live Q&A •Education on Nutrition, Exercise, Recovery •Macro coaching & Education •challenges for chances to win free #1stphorm supplements •And of course..RESULTS . Combined with what 1stPhorm provides 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 . Today’s the day to make a change and start #livingyourbestlife . . . #transphormation #mytransphormation #transformation #mytransformation #teamrowan #rowanfitness
. . The face you make when... . They watched you set up the camera... . Thank god for high gig memory cards . 🤷🏻‍♂️ . Take enough pics and you’re bound to get a few good ones! . . . #gymfun #gymphotography #gymproblems #take2 🎬
- Whatever you choose to do in life, do it with purpose. Do it with confidence. Do it with conviction . Make it count
Remember when your parents told you to eat your fruits & veggies? 🍉 Well, I kinda listened 🍌 I’ll usually have an apple and maybe a salad or cucumber 🍎 But did you know it’s recommended we get at least 5 servings of DIFFERENT fruits & vegetables a day.. or basically a cup each 🥦 And that number increases to 7-12 the more active you are 🥗 Yeah, im not eating 10 bowls of salad 🍏 And that fruit...that’s a carb source and our body can only process so much fructose a day before converting those natural sugars to fat 🥒 To help get the phytonutrients needed to live my healthiest life I use a greens supplement from @1stphorm called Optigreens50. One serving a day gives me the micronutrients equivalent of 11 servings of fruits & veggies, large in part from a superfoods blend, A healthy dose of digestive enzymes & probiotics. All designed to detoxify your body, balance pH levels, boost natural energy levels, decrease bloat, improve digestion and help our immune system (FLU SEASON IS COMING 🤒!) 🍅 So ill keep trying to improve my veggie intake, but I won’t stop using my optigreens50 regardless. I simply feel to good using it! 🥝 🍑 🍇 🌽 #optigreens50 #greens30 #superfood #balanceddiet #healthyliving #1stphorm 📷 @alex.luebbers @mark_keena 🍆 🏡 @will2win50 @ashnordman
Aftermath of a 5:00 Plank . Over the weekend I posted the #teamrowan1p daily fitness challenge I’ve put at my team . Yesterday’s challenge was simply, Plank to failure . To encourage the team to take part, anyone that beat my time got 10 bonus entires into my monthly @1stphorm Gift card giveaway.. but I wasn’t posting my video until 10pm and they had to be uploaded to our Facebook group before then . I woke up up to crushing a 4:38 Plank so I knew I had to bring my A game . I haven’t held a Plank for longer then 2 or so minutes since the academy so this was a fun way to challenge myself as well . I hit 5:03 . I was shaking like a fucking tree! . Guess what? . I got beat! By 1 second!!!! (Maybe even less!) . Congrats to @joekmaza . Unfortunately Joe, his wife @crystaldmaza , both members of my team, and their family have been temporarily displaced from their home in Wilmington NC, by hurricane Florence and have yet been able to return home. Happy they’re keeping positive and took part in the team challenge! . . . . #teamrowan #teamrowanfitness #plankchallenge #planks #5minuteplank #wilmingtonnc #1stphorm #mytransphormation
So did you sign up for the @1stphorm #mytransphormationstartstoday summer sprint #8weekchallenge like my man @phx_kotf did? . Well if you did, followed the plan, worked hard, stayed disciplined, made no excuses and used the necessary supplements like he did.. chances are you got awesome results also! . It’s been a pleasure having Matt as part of #teamrowan1p and I look forward to continuing working with him on improving health & reaching his goals! . If your ready to make that next step and start hitting your goals, reach out. I’d be happy to get you started on the best decision you’ll ever make . . . . #transphormation #transformationtuesday #progressupdate #fitnesschallenge #mytransphormation #1stphorm
In the grand scheme of things my goal is to simply be better daily. Use fitness as a tool. Connect with others from all walks. Help those in whatever way I can along my own journey . But you can’t forget to admire your own progress . After all, you started to feel better, look better, perform better . You put in time, discipline, money, all to better yourself . I see myself all the time, I know I’ve made progress . But I’m constantly wanting more & wondering what’s next without stopping to recognize how far I’ve already come . This is one of these times . I don’t really notice my “gains” all that often. I see the bad long before I see the good. It’s super common in those that have been out of shape at one point in time . Body dysmorphic disorder, or BDD . A mental illness involving obsessive focus on a perceived flaw in appearance . Do I have it? . Maybe.. . But either way over 200k cases are diagnosed a year. Some being extremely severe. And I would be in all likelihood the number that actually does suffer from it to be far higher . So whether or not I have it, in any degree isn’t all that important. As my mindset simply is, just improve.. for those that do, stop, look back, and no matter how far you want to go, remember how far you’ve actually come . So when I saw the definition & development in my shoulder, I literally paused the video, zoomed in, screenshot, cropped, called my wife in from the other room . It’s ok to be excited, you’ve earned it. Just #neversettle . . . #progress #mytransphormation #mytransformation #transformationtuesday #tuesdaytransformation
. . No idea how embarrassed I am by my before . If you asked me back then, I would’ve never had thought where I am was even possible . July 2017- September 2018 . By the start of 2018 I had actually dropped 30lbs, but that’s not where the transformation stopped . How my mindset changed . How my performance changed . Simply how I felt doing normal everyday things changed . My discipline . My purpose . My goals . My financial, personal & professional success... all improved . All because of taking control of my health . I maybe embarrassed at where I started. But I’m proud of how far I’ve come . And that excites me to start my next phase and see what Im capable of in the next 6-12 months... . It’s important to remember that it doesn’t happen over night, there will be ups & downs, there will be days it just doesn’t seem to be worth it. I get it, I’ve been there, I’ve lived it... but when you start, keep going and start creating an impact on others in addition to yourself, try to tell me that the process, the struggle, the bad isn’t worth it and I’ll simply call you wrong . . . . #itsaprocess #transformationtuesday #beforeandafter #progresspic #notdoneyet #mytransphormation #teamrowan1p
#dryspot . Motivated by @nodonutshere & @big_ty_russ both mentioning bringing back the hoodies . Been looking forward to this myself . Time to leave my mark . Who’s coming? . . . #hoodieseason #sweatequity #duespaid #hardworkpaysoffs #1stphorm
Little something for you to try . 15-20seconds all out, rest of the minute at an easy pace. Same thing for every new minute for 6-8reps total . Do it after some resistance training and enjoy the 🔥 . . #hiitworkout #workoutfinisher #concept2rower #functionaltraining #hiitfinisher
. Well look at that, Monday’s back . Instead of saying “Fuck Monday” . Try “Fuck Yes, Monday” . Think different . Act different . Be different . And maybe you’ll start getting a different result . . . Started my workout with my #teamrowanchallenge of AMRAP Push ups in 1 minute as my warm up . From there we did.. . Flat DB Press Incline DB Press Incline DB Fly Flat DB Fly Decline Bench Press . Seated OH DB Press SS w/ seated lateral raise Arnold Press SS w/ Bus Drivers . Pec Dec Fly’s SS w/ Cable Upright Row . Finisher Low Cable Flys Cable lateral raise 25lb plate front raise Incline Push ups No rest between movements, to failure, x2 . HIIT Cardio Rower 15on 45 steady x8 . Wake up, Win the day, Repeat . . . 📷 by badass @davidmullis #duespaid #noexcuses #5amclub #5amworkout #wintheday #internationalchestday
Not exactly what I had in mind . Had a nice salad made up to go with this. A little spring mix, some American blend (we weren’t throwing any of it away this time @paulaciarniello ). A crisp fresh cucumber from my father in laws garden...Little sea salt, fresh pepper, a measured out portion of @olivegarden dressing (other than the breadsticks, the best part about #olivegarden ) . Forgot that fucker at home . Eh, chicken sill tasted great, and now I still have a salad for tomorrow! (#lookatthepositive ) . . . . #smh #shithappens #macros #micros #laughatyourself
. Well? . Honestly I may lose a few followers with this one . “I don’t have time” . “I’m so busy” . “I can’t do that” . Yet your IG story is filled with snaps of you at the bar, a club, out to dinners, brunch, ordering take out or doing any one of a dozen activities that are not fueling your “goals”... unless food/restaurant critic is one of them 🤷🏻‍♂️ . The truth is your not prioritizing . The truth is you have no discipline . Until you start focusing on the things that are going to get you closer to your actual goals, and earning those night outs your not going to get where you want . I’ve deleted the games on my phone, I found myself getting sucked into countless minutes lost crushing gems or throwing birds at pigs . We only go out to eat when we’ve earned it and not just because . I haven’t bought or turned on a video game in over a year . We plan ahead and maximize our errands & meal prep to keep our day moving . I’ve invested in things to help my organization and ease of access to my important information across multiple platforms . I set an alarm and stick to it . I seriously can go on with dozens more examples , I also have a son, 2 dogs, work between 50-60 hours a week at my career and countless hours towards both my fitness and helping others theirs . I don’t have time, I make time and constantly look to find ways to become more efficient, not to have more free time, but to have more time to get more things done . . . . #idonthavetime #imaketime #noexcuses #neversettle #winnerswin #prioritiesfirst #teamrowan1p #teamrowanfitness
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