chris_puck_33 chris_puck_33

1,701 posts   6,357 followers   952 followings

Team Rowan Fitness  ⚫️🔵⚫️ 💍@mrs_puck_33 👶@little_puck_33 #IAM1STPHORM #teamrowanfitness

Lose fat, gain muscle
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Probably the most common goal of those that come to #teamrowanfitness
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And most are surprised by the method I use to help get them results
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1st, and not surprisingly, diet. We all know you have to eat better but most are actually under eating. And not just in one area! While Protein will always be king many actually do need more total calories. A range I help them find, and then monitor over a period of time
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Next, and also not really a surprise.. Exercise! Some people it’s just a matter of getting started. Move as much as you can, but aim for an hour a day. Some, it’s a matter of getting them to move correctly!
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What’s that mean exactly? Well a lot of people believe that you need to do hours of cardio and abs to lose belly fat. And while both should be used, it’s strength of resistance training that’s needed more then anything else..
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Let’s talk about that...
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Strength training, burns glycogen (stored carbohydrates) promotes muscle growth (don’t worry it’s hard to get bulky and won’t happen in a calorie deficit!) and increases metabolism, fo as much as 36-48 AFTER the workout. Which means during the recovery process your body will burn additional Calories from that workout
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So do yourself a favor, get off the treadmill and get in the squat rack! (Joking, start slow!)
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When it comes to cardio, I suggest 3-4 sessions a week. One can be a longer session, on an activity recovery day but the others can be 20min or less and split it between interval training and “zone 2” cardio. Both have different impacts but help power fatloss
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If you have any questions, or feel like being a part of a team that can help get you results, shoot me message! We always have room for motivated individuals
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#fatlosshelp
#fatlosstips
#healthtips
#cardio
#strengthtraining
#1stphorm
#duespaid
#teamrowan1p

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I love when I get told that I motivated or inspired someone
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Hell, first time I was told that, it was surreal.. it took me back to when I said those same things to the guys that stood out to me when I was starting out..hell I even encourage others to let people know that they do that for them. It’s recycled energy, it fuels me to go harder, to help more people...
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But it also makes me think..
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Unless that motivation turns to discipline, creates new habits, and now changes your life... I didn’t do enough
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I don’t want to just motivate you..
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I want to educate
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I want to support
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I want to see you succeed
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I want you to learn
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I want you to be able to for others, what you think I’m doing for you...
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I love to motivate
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But that’s not enough
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📸 @davidmullis
#makeanimpact
#leadfromthefront
#bethe1
#neversettle
#1stphorm
#1stphormathletesearch
#teamrowan1p
#teamrowanfitness

Who doesn’t like free things? Especially then they’re awesome things!!! #1Pchristmas
#Repost @1stphorm
・・・
It’s Day 2️⃣ of our 12 Days of Christmas!!! 🎄🎁 If you are just finding out about this, every day leading up to Christmas, we will be doing a different giveaway with a value of at least $250! Then, on the 12th Day will be the Grand Prize... an all expenses paid trip to 1st Phorm Headquarters!

Now, this is very important... if you want to qualify for our Day 12 Grand Prize, you must share ALL 12 DAYS!!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’ll spend the day with the team, get hooked up with some free gear and supps, we’ll hit the gym, go to dinner, do photo shoots, and we will even make you your own workout video!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
To qualify:
- Repost every post from the 12 days of Christmas
- Tag @1stPhorm
- Hashtag your posts with #1PChristmas
- Tag some friends in the comments too! That way if they win, maybe they will share with you for referring them. 💁🏽‍♀️
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*Enter on Facebook too to double your chances!
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Each day leading up to the last, has at least a $250 value! So make sure you have “post notifications” turned on and best of luck! Merry Christmas! 🎅🏼🎄🎁 #iam1stPhorm

What’s in my basket? A few shopping tips for those that don’t know what they can get when trying to start a healthier lifestyle
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My first tip that I shared is try not to use a cart. If you can’t carry it, makes it a lot harder to buy.. or at least you’ll be working harder carrying that extra crap around!
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So today’s morning trip consisted of..
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2 1/2gallon @fairlife chocolate milk
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1 gallon @bluediamond low cal vanilla almond milk
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@kodiakcakes chocolate fudge brownie mix
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3 bags basmati rice
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A bag of spring mix & Italian blend salad
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4 red apples
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3 avocado
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Egg whites
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2 boxes Oatmeal
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And some steam able red potatoes
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Other then our protein which I got yesterday, this is plenty of food and variety for myself, my wife and even our son (my wife makes his food!)
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We throw out very little if anything, and can create variety from the things we already have, using different seasoning, and a few low/0 cal sauces
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We will also grab stuff that we don’t need but is on sale and don’t have to worry much about expiration dates (like the oatmeal)
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If you need any help setting up a healthy #meaplan feel free reach out!
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#shoppingtips
#healthyeating
#kodiakcakes
#basmatirice
#mealprep
#fairlife
#teamrowanfitness
#fatlosshelp

Late last year I read this book, and started apply the principles in it
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I can say today that one of my biggest goals I set out for myself earlier this year ...became a reality tonight
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Seeing it, envisioning it, keeping it in mind all year
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And as proud of this, as I am.. it’s only the start. I promise that
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#whatgotyouherewontgetyouthere
#hardowork
#earnit
#lawofattraction

Any time you can win a trip to @1stphorm ... you put the work in. #1pchristmas
#Repost @1stphorm
・・・
Today begins the #1stPhorm “12 Days of Christmas” giveaway! Now, this is very important... if you want to qualify for our Day 12 Grand Prize, you must repost ALL 12 DAYS!!! The grand prize is an all expenses paid trip to our headquarters here in St. Louis where you’ll get a VIP experience! You’ll spend the day with the team, get hooked up with some free gear and supps, we’ll hit the gym, go to dinner, do photo shoots, and we will even make you your own workout video!

To qualify:
- Repost every post from the 12 days of Christmas on that day
- Tag @1stPhorm
- Hashtag your posts with #1PChristmas

Each day leading up to the last has at least a $250 value! Best of luck and Merry Christmas! 🎅🏼🎄🎁 #iam1stPhorm

#flexfriday & why not a #fridayfollow
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@the_steel_stringbean
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Awesome guy, hard working, fellow LEO
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Came up from Maryland along with @thefitmarshmello , @no_more_pizza75 & @johnethomasiii to take part in our toy drive & workout a few weeks back. Working on great things helping many in their own right .
Can’t wait until the next workout with you (and the MD crew)
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#phamily
#1stphorm
#1stphormathletesearch
#legionofboom
#policefitness
#fitcops
#thinblueline

I love this
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Finished my Thursday night on a zoom call with my team
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One of my favorite things, having an opportunity to pass on information to help others live a healthier life
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We talked about using our time working out wisely so we can make the most of the time we do have
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Proper warm up
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Training for strength
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Energy production & expenditure
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And a lot more!
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Best part is, we also get to know each other better, make some fun of each other and have an opportunity to talk about our progress & goals
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Thank you for everyone in making the time to get on these calls
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#teamrowan1p
#teammeeting
#alwaysbelearning
#leadfromthefront
#1stphorm

Some Thursday Randomness for ya
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Im a Godzilla nerd
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Have been my entire life. Been watching Godzilla since I was 3... my mom used to record them when they were on TV (that’s what we did before dvr) and the earliest I had was Godzilla vs King Kong from thanksgiving 86
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In the early 2000s, when I got my first computer and found #ebay I started picking up collectibles, many of which have increased in value over the years, and based on what I saw on eBay recently some as much as 5x what I had got them for
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Needless to say I’m excited for the next movie, #godzillakingofthemonsters especially after the newest trailer that was just released
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What do you like that’s “different”? And if you say nothing, I’ll call you a liar!
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#godzilla
#mothra
#rodan
#kingghidorah
#scifi
#toho
#tbt

So, let’s talk about #healthychoices
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Had this Sent me recently and asked if it was good (healthy)
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Unfortunately, the words Healthy choice is a bit miss leading
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For a meal, it’s high in fat, high in carbs, low in protein.
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But, simple way to make this, better...
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1/2 it
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& add an true protein source (poultry, fish, beef, eggs, a whey protein shake)
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The problem ultimately comes from how much does the body need? How strong is your metabolism
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Personally I don’t consume much over 50g of carbs in a single meal, often my fats max at around 10g in a meal..and I’m 6’3 in the gym regularly and trying to gain lean muscle, which means I do need to eat!
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But Why is that?
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Our bodies look at both carbs and fats as energy
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If we don’t need that energy, it stores it. Our body is great at that.
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But, it’s stored as fat. The very thing we’re trying to avoid
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This is another prime example that I am a believer in macros, it teaches us how much, is to much, let’s us learn about nutrition labels, and how to manipulate foods we do like into our day so that we can find a balance between eating healthy & eating foods we like
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Also, there will bound to be someone out there that loses “weight” by eating this. Primary because previously they were simply making worse choices, having a few slices of pizza, or a hero loaded with cheese, coldcuts and dressings, so yes, if that was what you used to do, this will help you be better. However there are better options still
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Focus on protein, around 1g/lb of goal weight for the day, or about 30g/meal for someone eating 5x a day and needs 150g of protein. If you do that and be mindful of your other food sources, results will come and from there, I’d be happy to help you fine tune it! Just ask!!!
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#nutritioneducation
#betterchoices
#flexiblenutrition
#teamrowanfitness
#teamrowan1p
#mytransformation
#mytransphormation

#TBT
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Just wanted to take a moment to recognize and appreciate all the members of #teamrowanfitness that came out to our @toys_for_tots_organization workout & toy drive earlier this month
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@lucky7136
@axle5
@bboy14251
@joebus21
@taroksaar
@johntownsend2
All local to the area
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@dougkeller26
@dtesta913
@insecure_2_confident
Coming all the way from PA
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@iamjulytonovember
@mrsfield79
All the way from Toronto Canada
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When you have people that are willing to go this extra mile, you have people that are going to reach their fitness goals!
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#phamily
#1stphorm
#teamrowan1p

Not a sleep aid, night time supplementation
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Cortisol, it gets a bad rap.. truth is we NEED it to help regulator our body, the problem is just about everything we do, raises it.
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Problem is, when there’s too much of it, It can derail your body’s most important functions. It can also lead to a number of health problems, including:
Anxiety and depression
Headaches
Heart disease
Memory and concentration problems
Problems with digestion
Trouble sleeping
Weight gain
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So how do we control it?
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Find things that help us relax! Read, mediate, get a message..
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AND...nighttime supplementation...
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I use Core-21 from @1stphorm
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As quality, deep, restful sleep is one of the ways we can help control cortisol levels, which is exactly what Core-21 does, allowing my body to naturally balance cortisol levels
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If you’ve tried it let me know, would love to know if it’s helped you like it has me
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#core21
#sleep
#cortisol
#bettersleep
#stressrelief

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