#transformationtuesday Real Talk. . This first transformation photo shows my starting point. I was carrying around almost 300 pounds on my 5’ 3” body. . It also shows a representation of my greatest transformation successes. I was so much healthier, far more confident, and had found a new love and passion for running/fitness. . I kept that fat off with some minor fluctuations for many years .... until I didn’t anymore. . Until this year. . Swipe left to see the transformation from my greatest success to now. . Life threw new obstacles my way this year with injury which led to depression. . I did not handle these obstacles very well. I definitely took far more steps backwards than I ever have since changing my life. . No matter how far backwards I may have gone.....I’m still here fighting and working to build that forward momentum back up, and I am already seeing changes as I continue taking steps in the right direction one day at a time! . My obstacles this year have not yet changed. I’m still dealing with an injury and have a second surgery at the end of the year to get through. . I’m also still having flare ups with the depression. . The difference is that I’m now appreciating these obstacles and what they are teaching me and the opportunities they are providing me! . Your may not be able to control a lot of things but you CAN control your perspective! . So yes....I have taken several steps backwards but I’m a fighter and I’m not done yet.....I’ll NEVER be done....and neither should you! . #workinprogess #transphormation #transforming #onestepatatime #legionofboom
#30forthekids with a twist _ 20 minutes to do 100 burpees then with the remaining time as many back squats as possible. _ Finished my 100 burpees in 8 minutes and 11 seconds and with the remaining time got 106 squats
To some, this may not seem like much of a transformation. But not all transformations are just physical changes. - In the picture on the left, I was so insecure about myself. I had two young kids and wasn’t doing a whole lot to take care of myself. I was self-conscious about how I looked in a swimming suit, what outfit I wore each day, how I sounded when I talked to people and I worried what everyone thought of me. Heck, you can even see it in my face while I was at the beach wearing my swim suit! - 8 years later on the right, I know my strengths and I believe in ME. I am no longer constantly worrying what others might think of me and what I say or do. I wear workout clothes 90% of the time and makeup only gets put on once, maybe twice a week. And I’m just fine with that. I feel confident in my own skin and even though I still have my stretch marks and cellulite and extra skin, I don’t care! - I am happy and free from my own self-doubt that used to torment me and hold me back from doing the things I enjoy. I am able to enjoy life more and pursue my passions, and have met so many more people because of that. - When you learn to let go of all the things and people who hold you back, and you stop listening to the negative talk in your head, it is so freeing and you can accomplish so much more! - Physical transformations are always so amazing to see, but the emotional transformations are pretty awesome too!❤️ . . . #transformationtuesday #transphormation #transphormationchallenge #1stphormlife
Time for a new challenge! - - I started off this January with the idea to get shredded. I put in a lot of hard work and got into the best shape of my life. - - But now it is time for a new challenge. I want to put on more lean muscle while still maintaining a low body fat percentage. My goal is to add 10 pounds of muscle within the next 3 months. Time to eat!!! - - If you want to start taking the steps towards the best shape of your life feel free to message me any time. #fadofit #helpingpeoplegetfit #1stphorm #transphormation
Today is trainer Tip Tuesday and I had planned on posting a tip about the importance of taking measurements & progress photos and not focusing all your attention solely on the number on the scale but my heart sent me in another direction.... Trainer Tip Tuesday: DON'T QUIT! NEVER NEVER NEVER GIVE UP! I'm seeing so many people struggle and it is heart breaking . I've been there and I still struggle most days ! I wish I could say it gets easier , or that there was a magic pill, potion,wrap,shake or formula. But the cold hard truth is , there isn't ! No easy button ! No easy way out! No one coming to save you! I know you get tired of people saying "if I did it you can do it to ! " bullshit that you feel like throat punching them so I won't go that route.🤛🏼 ! The fact is that it won't be easy . You will want to give up ... EVERY damn day ! No one can do it for you.You have to get off your ass and put in the work, time and effort for what you want. Will it always be a straight and smooth path? No ! But sometimes, just sometimes, getting off the beaten path and taking the long way around is much more rewarding! So if you find yourself struggling today with family,friends,career, health etc... take a moment to re evaluate the situation. Mark out a new plan . But , NEVER EVER EVER QUIT! ❤️#fitnessdiva #fitchics #fitnessjourney #musclewomen #mytransphormationstartstoday #legionofboom #motivation #noquit #trainertiptuesday #beyourownhero #bodybuilding #femalebodybuilder #leo #countdownto50 #2018goals #ink #strongissexy #muscle #idontneedeasyijustneedpossible #1stphorm #iam1stphorm #workhard #consistency #persistence #phamily #transphormation #trainlikeagirl #strongerthanyesterday #staystrong #strength
#transformationtuesday 🔥🔥 . Heres some amazing progress from client Andrea 👏 In just under 3 months, Andrea has lost 25LBS!!!😲 She came to Alpha Strength wanting to make a drastic life change. With having PCOS and Hypothyroidism, it has been extremely hard for her to get the weight off and keep it off. But with help & lots of work, we have been able to help her lose the weight, drastically reduce the bloating in her midsection and have more energy than ever (which is needed when you have 3 kids running around!). . We switched her to a Ketogenic diet and her body is responding incredibly well to the higher fats. In conjunction with a regular training regime, I have no doubts she is going to surpass her goal weight and make even more tremendous leaps in her new lifestyle🤗💫 *NOTE: Ketogenic is not for everyone!! Sit down with your Doctor & Nutritionist to discuss what would work best for YOUR goals* . Our bodies work in different ways, so in order to really achieve true results....we must break down the underlying problems and create a solution. It will take time but if we invest that into ourselves, we can achieve great things💪 . If you're caught in a trap of not being able to achieve your goals, then I'd love to help you create that balance in your life. If you're ready to make some serious changes, get in touch for more info on online coaching programs🌎 📍Contact info in bio 📧firstname.lastname@example.org
Everyone starts somewhere! - After the last challenge, life reared its ugly head again and took me out of the game. - Well, screw that!!! - Life is gonna come at me once way or another and I'm gonna have to face it. This next challenge is going to just as tough as the last 2. But I've got a secret weapon. - I've got daily motivation, a plan and a strong will to make shit happen. I'm no longer in a mindset that will take me out. I'm all in, all bets off and I'm taking back control of my body. - These 3 pictures show you the work I have ahead of me. Come September, the best me will show. I just need to keep chiseling away and putting in the work to reveal my masterpiece. - Only question is......... - Who's gonna join me? - #neversettle #iam1stphorm #teamboss #teambmt #bmtfitness #nextlevelshit #legionofboom #iammilitarymuscle #1stphorm4life #phormbilt #phamily #transphormation #fitfam #getdemgainz #duespaid #wedothework #isymfs #weare1stphorm #100to0 #makeaway
So happy to be apart of this amazing company. By far the greatest products I have ever used throughout my lifetime. I've tried many other companies products before, but it didn't give me the results I was looking for. #1stphorm is 100 percent true to what they offer. Look up #transphormation #mytransphormation these people use the same products and have produced amazing results. Don't waste your time on free trials from other companies, don't waste your time on weekly, or 24 day quick fixes. If Interested In learning more please let me know. #duespaid #nextlevelshit #iam1stphorm #phormula1 #ignition #militarymuscle #fitness #healthy #health #summer #summerbody #fatloss #mealprep
People often ask me why I choose to use @1stphorm product over anything else. People also complain to me that they are more expensive than other brands of supplements. Well I can say 100% without a doubt that my 1stPhorm products are exactly what they say they are and I get a consistent experience every single time. . If price is your only concern when it comes to supplements I ask you to consider what other spending habits you may have that are keeping you from acquiring the highest quality supplements in the market. . Price is what you pay, Value is what you get.
I know there are people out there laughing at me for having a goal that not many people reach/is extremely difficult to reach. - I’ve had people look down on me/underestimate me and what i’m capable of my entire life, that’s one of the many things that goes through my head pushing me to work as hard as i can✊🏻 - I’ve put everything on the line including my financial stability to make my dream possible, you can call me dumb or insane but nothing anyone says will derail me from reaching my goal💥 - Have questions? Contact me via text, email or DM💬📲 - What are you working for?🤔 - @1stphorm @zack_kodlak_ @zsorry1863 @goldsgym @goldsgymwhitehall
#transformationtuesday 🔥 . Crop Top AND Shorts?......who am I??🤔 . What once was a major struggle for me, as you can see when you swipe➡️, has now become something I am no longer afraid of doing. Before I started competing (even when I was already losing weight and looking good), I NEVER wore a crop top or shorts. My stomach and legs have been the two most difficult body parts to show off, mostly just because I felt uncomfortable🙈. So I know how you feel when you see other girls walking around rocking this outfit and you're wishing you could do the same. It took me the better part of competing to begin to wear regular shorts in public, and only as of this past year to start wearing crops. I had a decision to make when this summer came, because I knew it was going to be a hot one. It was either: 1) I sweat my ass off in tshirts & Jeans because I worry how many people would stare at my stomach and thick thighs or 2) I step out of my comfort zone and rock that combo together because I love how they look. For too long I let what others might think of me, deter me from doing what I really wanted. All I had to do was decide to not care about them, and put a little effort into making it come together nicely so it fit my body the way it was. The truth is, you're never going to know how you feel wearing something until you put it on. Pick your proper size, wear the right undergarments and BAM - you'll have yourself a pretty great ensemble that you can confidently walk down the street in🙌 . ✔YEP I still have cellulite. ✔YEP I have stretch marks too. ✔YEA my stomach is a little fluffy right now. But I really dont give a fuck, because I like this outfit😜🤷♀️ So stare away if you must, imma keep doing me💁♀️ . "Confidence is being able to say "Fuck you, I'm the shit" without opening your mouth. Say it with your walk, with your smile, say it with your entire being."👊
TRANSFORMATION TUESDAY • y’all, I can’t tell you enough.. take pictures along your journey! Track your progress, seeing how far you’ve come is so motivating and a really good way to keep yourself on track and reaching your goals! These pictures are just over a year apart and a 78 lb difference 💪🏼.. whatever you do, be patient with yourself and just don’t ever give up!!! OH! And if you just happened to be wondering.. I DID make it to the gym this morning 🙌🏼 #transformationtuesday #tuesdaytransformation #happytuesday . . . . . . . . . . . . . . . . . . . . . . . #naturalweightloss #myweightlossjourney #wlstories #transformation #losingweight #weightlossjourney #weightlosstransformation #progresspic #gethealthy #healthandfitness #fatloss #fatlossjourney #extremeweightloss #extremetransformation #weightloss #postpartumweightloss #mytransphormationstartstoday #iam1stphorm #fitness #fitfam #transphormation #weightlosscommunity #weightlossmotivation
I worked up to a new 1RM during my squat session today. - New squat max of 415 lbs. Getting closer to that 500 lbs mark. - Really trying to explode out of the hole!! - #powerlifter #powerlifting #dontgiveup #iam1stphorm #1stphormlegionnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #fitness #fitdad #transphormation #transformation #transformyourlife #mytransphormation #mytransphormationstartstoday #transformationjourney #skwaats #squats
Change is inevitable but transformation is by conscious choice. ❤️❤️ #transformationtuesday My trainer has me on a 5 day split with at least 3 days of steady state cardio for 20 minutes. On my active rest day I push to hit at least 10k steps but to be honest I have a hard time not going to the gym. I try to sleep when I can due to working overnights I write down my monthly goals and push to achieve them. What is your monthly goal? ❤️ COMMENT BELOW 😘 January 1 -> August 16th Trainer: @kelllifts #iifymwomen #fattofitjourney #fatloss #fattofit #iifym #saturday #sanantonio #texas #anytimefitness #weightloss #weekendvibes #weightlossjourney #fit #fitfam #fitness #fitness #fitnessmotivation #buffbunny #alphalete #transphormation #goals #chestworkout #chickswholift #bootybuilding #bodsquad #bodybuilding #gymmotivation #gymselfie #gym
Farmers Tan Harder Than Me!! _ #ptbosstips For Beginners _ Dips are a great exercise for building strength by targeting several muscle groups in your upper-body. They primarily focus on your triceps (major muscle located at the back of your arm)... _ I personally find it beneficial to throw these in at the end of both arm day and chest day. (By beneficial I mean they burn like hell🔥) _ If you have questions about this exercise or any other fitness related topics shoot me a message I’d love to help you. _ I Am #theptboss #yourfavoritetrainersfavoritetrainer _ 📷 @biggunsmike
Working on new skills. Today was the heavy jump rope. This will be a movement in the Koda First Timers Open next month. . Taxing on the shoulders and a torcher when combined with another exercise. . Today I combined it with 6 miles on the air bike for a 3 min EMOM. Originally had it at (100) reps every 3 minutes but soon realized I needed to adjust for 30 seconds AMRAP every 3 minutes until I hit the 6 miles. . Went for (3) rounds of 50 then (3) rounds of 35 🔥 . Found the rope on Amazon, definitely recommend adding this to your routine 👍🏼 . . #heavyjumprope #newskills #wod #garagewod #fto18 #airbike #shoulders #altrarunning #iam1stphorm #neversettle #duespaid #wedothework #transphormation #crossfit #hybridathlete #ceo4lyf @1stphorm @altrarunning
The "Freedom of Comparison" . While this concept isn't new to me, it also isn't something Ive been used to experiencing and no matter how many times I read the quote... . "Comparison is the thief of joy." . I could never seem to find myself happy because I didn't "look like her", or "have his life" or "their relationship" or whatever it was... . Recently, I had a moment of that freedom. An accumulation of all the healing, of the soul searching, of the digging deep, the dealing with my demons, where I felt a blissful freedom from needing to be anyone else but myself. . Now, that doesn't mean I still don't want to change, to grow and to always work to become the absolute best version of myself. . What it DOES mean is that I no longer want to be victim to my emotions controlling my day. Which has taken me years so develop... these things take time to sink in! To turn into habit. I've been victim many MANY times to believing it doesn't work, but continuing to follow through with these practices result in the kind of freedom you can only give yourself. . Just as a little example of how it's changed my life... when I used to see a girl who was super in shape, I would start to feel insecure and I would actually let it ruin my day. Now, I immediately stop all and any negative thoughts and think "damn, that girl looks fucking good!!! She must've worked her ass of for that!" Then I smile at her and go about my day feeling 10x better. . So here are some tips: . 1️⃣ Become aware of the situations that you start to play the comparison game. 2️⃣Remind yourself how different the outside is from the inside and how we all have or struggles. Having a "hot" body doesn't change that. 3️⃣Repeat whatever "thought stopping" mechanism you need to as much or as many time as you need to end the negative thought cycles. 4️⃣Whenever your brain tries to tell you the what's not good enough, override that with something you're grateful for. 5️⃣Whoever you admire, instead of comparing, start to dig deeper into more meaningful reasons to aspire to, not be like them, but to cultivate some of their qualities like generosity, kindness, drive, compassion, work ethic. Something of deeper worth.
Transphormation Tuesday!!! 🙌🏻🙌🏻🙌🏻🙏🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The pic on the left was from about 7 years ago after I had dropped about 70lbs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Look past my weird pose and scowl lol. You see, that was way before I really knew what I was doing ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I did a lot of home workout videos, and really limited what I ate...I mean under 2,000 calories a day ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Did it work??? In a way, yes. Just not the way I was hoping for ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was ashamed to be in a gym back then bc I felt like I didn't belong and wasn't good enough ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Little did I know, that I really needed the gym, and needed to be lifting weights to get to my desired goal ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If knew then, what I know now, I would be miles ahead in my journey ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I don't dwell on that, though bc I have made huge strides and I'm still in a position to get better every day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In other words, it's never too late to get started on your journey, and you shouldn't feel ashamed or embarrassed bc we all start somewhere! Everybody was a rookie at one point in time ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You have to take that first step in order to ever get to your goals! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Every now and then I see that guy on the left in the mirror, and I thank him for taking that step and getting out of my comfort zone ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was that decision to actually get into the gym that set me on the course I'm on today ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do not hesitate if you're thinking about getting started bc procrastination will not get you anywhere near your goal! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As always, feel free to reach out to me if you need a little help or push to get things rolling!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #iam1stphorm #1stphorm #legionofboom #neversettle #transphormation
A little tourism done today. I lived in NY for 33 years and still have not seen the Statue of Liberty 🤨, been in this area for 2 years and I’m still checking everything out. #legionofboom #1stphorm #iam1stphorm #success #goals #travel #unique #triumph #fitness #fitnessmotivation #fitspo #gymmotivation #workoutmotivation #tourism #picoftheday #powerlifting #photooftheday #fitlife #washingtondc #nyc #sport #sports #basketball #fitfam #inspiration #transformation #transphormation #gym #gymlife
“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over over what you don’t” • Growing up I worried all the time, I worried what people thought of me, I worried that people whispering meant they were talking about me, worrying over this and that.. but what I’ve realized over time is that “worrying” over every little thing isn’t helping you one bit. Now I know it’s easier said than done to stop feeling the way you feel, but if we take control of what we know we can and put full effort into it, we wouldn’t be worrying about it in the first place 🤔 #foodforthought • You can apply this to any part of your life. Whether it be working harder to get a specific job you want, making a plan to start your own business, taking steps to making a healthier lifestyle, etc! • You’re the only person in your own way! So move over & take control of your life and live it the way you want to, life’s too short 🖤 • Get after this Tuesday & make it count 🙌🏼
New Blog Post is up! . As you voted and asked for .. this blog post is about Pre Workout Nutrition. . Summary of blog: . To many people lack proper nutrition prior to working out! They think eating a pop tart and taking pre workout will give them what they need to crush the workout. But, that is wrong! . Proper nutrition prior to working out has many benefits. Adding protein, carbs and fat to your pre workout meal will lead to increased pump, focus, as well as recovery and muscle growth! . . Check out the blog now and let me know what you think! Your feedback would be greatly appreciated! . . Go to bio. Click on link labeled linktr.ee/bko_fitness_ . Then click on the tab labeled Blog. Search for the blog labeled “Fuel Up Your Workout.” Then report back here and let me know what you think! . . Thanks ahead of time and enjoy! . . . #iam1stphorm #bkofitness
Day 1 Keto picture. . I decided to transition to a ketogenic diet after much research and contemplation. . I noticed a few important things from the first day: ✅ Less hunger throughout the day ✅Consitant energy levels ✅Less bloating ✅Deeper sleep . I am excited to see what the long term effects of this diet will do to my mind and body. . One important thing... this diet is NOT for everyone. Please do the research or ask questions to someone going through it to find out if it will work for you!
Operation Hydration ! - I don't know where you are, but - it's F@$KN HOT in Texas! - Work SAFE / train HARD and - STAY HYDRATED! - #bonus , proper water intake can boost your metabolism by up to 30 %#score - #operationhydration #daysofsummer #hydration #anchoredinmuscle #maritimethrowdown #hookedupandharddown #maritimeworkers #offshorelife #offshore #coolmariners #nutrition #worksafe #trainhard #iam1stphorm #legionofboom#transphormation #fatloss #weightloss
Take me back to Long days in bikinis, salty air, warm water and no worries 🤙🏼 Who else is ready for an adventure soon?
Transformation Tuesday! . Have you made progress or have you remained stagnant over the years? . A simple tip to insure you make progress in any aspect of your life. Is CONSISTENCY. . Happy Tuesday and remember a journey of a 1000 miles starts with one step. Take that step today.
Top left was the start of my fitness lifestyle. I was almost 280lbs! The bottom left I was at the end of my weight loss journey in the 180’s! I felt thin but weak. The right picture is current. Sitting my strongest at 6 foot tall and 225lbs! #togetherweprevail #prevailfitness #1stphorm #transphormation #progressnotperfection #workout #workoutmotivation #longwaytogo @prevailfitness
Good Morning My Beautiful Peeps! You can see that look of #determined #fueledby1stphorm in my eys! #transphormation #tuesday letting instagram and Sony fuel my #motivation to #kicksumass today! Blocking my personal videoed commitment #dish #sirusxm that I pay for and use for my personal recorded videoed commitment! #smh #socialmedianewrules #sosad Anyway, #iam1stphorm #legionofboom #wedothework #noexcuses #bemoredomore #bettermebetteryoubetterus
Something I’ve been focusing on a lot over the last month is reading. - Reading has always been a weakness of mine. - But just like anything else...practice, practice, practice to get better! - With a minimum 10 pages a day over the last month I have been seeing huge increases in my speed, retention, and interest! - I’ve got a few books down this year and aiming to knock out quite a bit more by the end of it! - #practicemakesperfect #10pagesaday #wintheday #100to0 #thepowerlist