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megannamc megannamc

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Megan  NY --> FL β˜€ COTA/L 1st Phorm Legionnaire πŸ’ͺ #Iam1stphorm Family, Fitness, Food and Fun πŸ˜‹ 🐢 momma πŸ‘» meganannm The best is yet to come πŸ’•

HUGE shout out to my best friend @cortney_czworka on getting engaged!!! 😍 I am SO SO happy for you and I wish I was closer to celebrate our style!! Don't worry, I'm pretty sure I reacted just as crazy miles away as I would have next to you πŸ˜… Love and miss you so much, I can't wait to reunite!! ❀ -
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#bestfriend #engaged #soexcited #lovethem #throwbacks #reunite #qualitytime #oldiesbutgoodies #imissthis #missyou #happiness #grateful #lifestyle #healthy #fitness #gymlife #noexcuses #1stphorm #Iam1stphorm

Macros vs. Micros ...
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Do you know the difference?! -
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Macronutrients (or macros) are nutrients our body needs in large amounts to maintain energy and function properly. -
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The primary macros consists of proteins, carbs, and fats. -
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These are vital to your body's functional level, especially with vigorous activity such as working out. -
Now, this is not to say go eat whatever you want. Yes, a donut contains carbs and fats but it also has no nutritional value. Taking things like lean meat, Seafood, poultry, eggs, brown rice, sweet potato, whole-grain bread, nuts, avocados Etc. are all nutrient dense proteins, carbs and fats that your body can utilize as energy easier and in a more consistent way. I'm not saying never eat a donut again, it's just more beneficial for our bodies functional level to make those treats the exception and nutrient-dense macros the rule.
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Micronutrients (or micros) include vitamins, minerals, Trace elements, phytochemicals and antioxidants only found in natural food sources. Micros are most commonly found in foods such as fruits and vegetables. -
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Micros are nutrients or bodies need as well for overall health and wellness! They aid in production of enzymes, hormones, assist with brain function, regulate metabolism among many other things. -
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Micros deficiencies can cause significant, lasting health problems, both physically and mentally!
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If your goal is to gain weight, gain lean muscle, lose weight or tone.. the amount of Macros and Micros will be extremely important!
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As you'll notice, there's no battle of my macros vs micros. Both are essential elements to good health, each playing a major role in overall health and wellness in order for our bodies to perform at its best.
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Have more questions or want more information on macros/micros? Shoot me a message and let's chat!
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#macros #micros #cleanbulk #bodyessentials #foodisfuel #nutrients #nutritioniskey #mindbodysoul #gains #goals #lifestylechanges #overallhealth #benefits #tips #fitness #mindset #knowledgeispower #positivity #hustlehard #dothework #failtopreparepreparetofail #mfactor #fullmega #1stphorm #Iam1stphorm

Valentine's was simple yet perfect ❀
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I woke up to some amazing news πŸ’ƒ
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Had the best workout this morning πŸ’ͺ .
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Thankful. Grateful. Blessed.
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What's something you're grateful for today??
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#countyourblessings #thankfulthursday #grateful #valentine #mindovermatter #choiceisalwaysyours #positivity #seethebeauty #thelittlethings #heartisfull #lifestylechanges #fitness #lifting #legday #squatsonsquats #growth #stronger #challenges #onedayatatime #goals #dothework #consistency #dedication #motivation #1stphorm #Iam1stphorm

September 2017 ➑ February 2018 .
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Just shows that a little hard work and dedication can progress you forward closer to your goals πŸ’ͺ .
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Even I need reminders to trust the process and keep pushing forward. Going backwards is not an option! .
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#hardworkpaysoff #trusttheprocess #transphorm #transformationtuesday #stillgoingstrong #bethechange #choices #dedication #determination #growmusclesgrow #stronger #mindset #positivity #mindovermatter #bebetter #goals #beyourself #lifting #fit #bulk #strongnotskinny #1stphorm #Iam1stphorm

Another week come and gone! Just a reminder that priorities don't change on the weekends! .
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It doesn't matter the day of the week, time of the year or what you have going on in your life. Your actions will always show where your true priorities are. .
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If losing weight is your priority but you "fall off the wagon" every weekend or work is a priority but your "living for the weekend" ... can you really say those are true priorities? . -
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I understand that each day there are different priorities depending on what needs to be done or how things go that day. But the common theme of your actions should be in line with your overall priorities in life, right? If they aren't, then these "priorities" aren't really priorities. .
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Take time to make yourself a priority along with your wants and needs. The weekend attributes 3/7 days in a week. That's 12/30 days in a month (almost half!)! You can't call something a priority if you're only putting in half the work for it! .
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What's something you are prioritizing as far as health and fitness? .
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#priorities #loveyourself #putyourselffirst #actionsspeaklouderthanwords #bettertodaythanyesterday #progressnotperfection #failtopreparepreparetofail #mindset #mindovermatter #goals #dedication #strivetobebetter #stronger #fitness #lifestyle #choices #betteryourself #lifting #girlswholift #workoutgrind #cleaneating #healthy #backontrack #motivation #growth #dothework #bethechange #legionofboom #1stphorm #Iam1stphorm

I think 1 of the hardest parts about committing to a healthy lifestyle is the overwhelming information that comes with it! .
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It's easy in the beginning of the year to be motivated & let adrenaline take over, but what about after? Where do you go from there? .
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When I first started this journey, I didn't think I would ever be able to make exercise & nutrition part of my routine. I still struggle at times! But over time, it's become easier to push through & make this a lifestyle .
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Below I shared a few tips that helped me along the way & hopefully will help you too:
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Always make yourself a priority! Throw out excuses, find time in your schedule & get some exercise in! Whether it be 60 min or 30 min. Just do it! Even doing little things like taking stairs or parking a little farther away! Set an alarm, make a schedule, get organized & get to work! .
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Give yourself a wide variety of foods that you enjoy! One big reason people quit is "healthy food is boring." Says who?! Find healthy alternatives, new ways to cook things, new recipes. Keep it interesting! .
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Find ways to curb cravings! There are SO MANY options out there, take advantage of them to stay on track! .
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Give yourself 1 cheat MEAL per week. Yes, meal πŸ˜‰ I promise 1 meal will not hinder any hard work or progress. Cheat meals are actually proven to assist with weight loss & muscle building! Plus, it will definitely help your mental sanity! .
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Find support, tell people your goals & plans. Share info or invite friends & family to join! This is 1 of the BIGGEST reasons I created a group on FB! When you have people you can relate to, ask questions, count on to share success, struggles, ideas or approaches while feeling apart of a community, it really helps push you, motivate you! .
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Start slow & work up. 1 common mistake I see is people dive in head first, full throttle & get down or just plain quite. Everyone wants results. I get it, me too! Truth is, it takes hard work & consistency. Take the time to plan, set accurate goals, learn, grow & prepare. Integrating things slowly will ensure lifestyle changes! .
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If you have any questions, don't hesitate to reach out to me! ❀
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#waybackwednesday with my bff @taylorvanderkooi because she is now an ENGAGED lady to the man of her dreams and I couldn't be anymore excited!! Congratulations again Tay!! 😍 .
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Side note: we need to take more pictures when we are together, these are the only pictures I could find of us and they are all extremely old πŸ˜‚ .
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#gccdays #soccerbabes #bestie #engaged #happiness #lovelife #loveyourself #mindbodysoul #mindset #mindovermatter #goals #lifestyle #fitness #fitgirls #strongisthenewsexy #choices #dothework #progressnotperfection #1stphorm #Iam1stphorm

First day back in the gym! πŸ˜„πŸ’ͺ .
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Not sure I will be able to walk tomorrow, but it felt SO good to be back!! .
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There was a time I would have let this sickness get the best of me and end up taking a few weeks or even a month off. Honestly, it was just pure laziness πŸ˜… .
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I get asked often how I stay motivated and keep on track instead of partake in the frequent potlucks and donuts at work. Come back from prolonged rests like this past week. How I manage to get up so early to workout, find the time to prep meals etc.
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The answer is simple. You really have to want something and work hard for it to get results. I make goals and I want to achieve those goals. It's not easy, but it's worth it! It's not about motivation, hell if I'm being honest, I rarely ever wake up motivated πŸ™ˆ. It's about discipline, choosing the direction you want to see yourself, making a plan and executing on it to get you there. I make time, I work hard and I choose to stay on this path .
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It's easy to stay in the same place because it's comfortable. But, im here to tell you from experience living in that comfort bubble won't get you too far. The two quotes "Life begins at the end of your comfort zone" and "great things never came from comfort zones" ring so true. You have to put in the work to grow, to really get the results you're after! It takes hard work, consistency and constant effort.. but if it's something you truly desire, I promise it will be worth it! .
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Choose your path and commit to being successful or get passed by those who do. The choice is always yours ❀ .
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If Anyone needs help with ANYTHING regarding your fitness journey, don't hesitate to reach out to me so we can come up with a plan for you! -
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Day 4 without the gym and I can't say I don't miss it! 😣 .
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I'd be lying if I said I haven't gone through several periods in the past 4 days of feeling fluffy, bloated and like the muscles I've been working so hard to build are quickly being deflated. But really, it's all mental! 4 days will NOT take EVERYTHING I've worked so hard for away! .
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I'm actually so proud of myself for staying on track during this forced rest period! Go back a year and I would be a basket case either binging in self-pity, depressed at my body image, feeling lazy and guilty or just plain killing myself in the gym to make up for what I've "lost" only to prolong the actual problem! .
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So what changed from then to now? How have I stayed on track while being sick? .
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I've learned a lot along the way and something big I've learned it's listening to my body, really listening. If you're having a force rest period due to injury or sickness, your body is telling you it needs care, rest and recovery. The best thing you can do is to take that little voice out of your head, stay on track with things you can control such as nutrition, sleep, water intake etc. and just rest. .
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Remember this is not the end-all-be-all! This is a journey and all journeys include some setbacks. But! They also include great triumphs! Giving your body what it needs while controlling what you can will not only get you there faster, but set you up for better progress moving forward! .
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Have any questions on how you can stay on track during a sickness or injury without the negative mentality? Shoot me a message, I'd love to chat!
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Excuse the sleepy/messy haired look I got going on, being sick doesn't look great on me I'll admit but stay with me! πŸ˜… -
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I talked yesterday about focusing on the positives & things I can control vs. The negatives & I'll be honest, it's harder than I thought. Usually when I get sick all things healthy get thrown out & are replaced with cravings, eat what I want and not really giving a sh*t because "I'm sick." In reality, it's an excuse to be lazy, get off track and binge 😢 .
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This doesn't mean I don't still crave the cookie sundaeπŸ™ˆ just means I need to make smarter choices especially given that my body needs recovery and can't make it to the gym. This is why I turn to level 1! I can have it in shake form or make ice cream as a quick, easy way to curb the cravings & keep me full without feeling bloated or uncomfortable, all while giving my body what it needs! .
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I don't just use level 1 when I'm sick, let's be real, this stuff helps me daily with my goals, especially when I'm craving those sweets at night! Anyone who knows me, knows I have the BIGGEST sweet tooth πŸ™ˆ .
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BUT! It's actually proven that protein before bed can have major advantages in weight loss, recovery & muscle building! When we sleep, our bodies go through a lot of repair & recovery processes. By providing our bodies with an adequate amount of aminos, you help increase those benefits in turn leading to better results! .
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Level 1 is perfect because it's a slow digesting lean protein that doesn't have all those additives & sugars. Not to mention a quick and easy way to stay on track (whether im on the go or cant keep anything down πŸ™ƒ). .
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I usually drink it right around bedtime to allow my body to remain anabolic for a longer period of time and since doing so, I can feel a huge difference in recovery, performance and even the way I feel/look! My top 3 flavors are vanilla milkshake, strawberry milkshake and caramel latte 😍 I'm a plain Jane when it comes to flavors but there are so many to choose from, I will be expanding out! .
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Have any questions regarding anything in this post, please don't be afraid to reach out! I'll be happy to help in any way I can πŸ’• -
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This bug going around finally caught me and I've been back and forth with emotions 😣😷 . -
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Who has time to be sick these days?! .
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Despite the fact that I can't go to the gym and I havent been able to get any work done, I know my body is telling me it needs to relax, rest and recover so I can kick this thing and get back to business! .
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I've learned through others along the way as well as personal experience to place focus on positives and things I can control rather than get down and out about the negatives and things I cant. So I'm challenging myself to put focus on giving my body what it needs and using this as motivation to work harder when I'm 100%! .
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Perspective is everything. Find and learn the purpose of the bumps in the road and grow from them. Positive vs. Negative, whichever you choose will have a direct impact on the outcomes in your life. The choice is always yours✌❀
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#listentoyourbody #restandrecover #operationkickthecold #perspective #positivity #happiness #loveyourself #lovethislife #learnandgrow #mindset #mindovermatter #stronger #fitness #fitgirls #dothework #lifting #gymtime #1stphorm #Iam1stphorm

Meal Prep done for the week! πŸ€— .
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Taco Bowl: chicken, jasmine rice, black beans, corn, peppers, tomato, spinach, salsa and non fat plain greek yogurt (to replace sour cream) .
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My favorite bowl because you can add as little or as much variety as you'd like! 😊 .
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What are you prepping for the week ahead?! .
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#mealprep #sundayfunday #failtopreparepreparetofail #wholefoodchoices #foodisfuel #nutrition #dothework #progressnotperfection #betterthanyesterday #fitness #balance #healthy #lifestylechanges #gymlife #fitgirls #dedication #determination #motivation #1stphorm #Iam1stphorm

#throwbackthursday and a big shout out to my sista sista on her Birthday!! .
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My best friend and biggest supporter, I am so proud of you and all of your accomplishments! It only goes up from here πŸ˜‰ . -
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Just a little highlight reel! To think back at all of our memories, jokes, fun times and adventures only makes me miss you moreπŸ˜‚ 😭 . To living together to living apart we still remain so close and for that I am thankful! -
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Thanks for always being the one I can call on, cry to, tell lame jokes too (and laugh at them), go along with crazy antics and be up for anything! -
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To never losing our fun, adventurous selves or losing that special bond only we could have ❀ .
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Hoping you have the best day @tnymcd25 !! .
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#heysista #swolesista #bestfriend #funtimes #alwaysanadventure #neveradullmoment #notyourtypicalmcdonalds #memories #happiness #grateful #family #bepresent #fitfam #fitness #lifestyle #choices #dedication #motivation #inspiration #bebetter #support #stronger #dothework #1stphorm #Iam1stphorm

Ever have those weeks where your workouts just feel amazing?! This week is one of them for me and all I can think about is how I want to end with some cardio or go for a trail run 😣 (never thought I'd hear myself say I miss cardio πŸ™Š) !
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As I'm slowly (slowly 😫) getting back into cardio after about a year without due to my hip injury, I've really been taking things in and learning a lot . -
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I've taken this hip injury in strides. On one hand I'm bummed because I look back at how much I used to do and it's depressing how little I can do now. But on the other hand, I think this might have been a lesson for me that I needed and will benefit in the long run .
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I used to be the girl obsessed with losing body fat % because to me that meant more definition and abs. I thought the only way to do that, was killing myself with weights and HIIT daily. I really thought I was doing what was best and needed for my body to be in optimal shape, and although I was in very good shape, I didn't understand the damage I was doing to my body. I didn't understand why I ached so much, why I felt so fatigued or why I wasn't making any progress . -
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This is why I think this hip injury, may be a blessing in disguise (or that's what I'm telling myself anyway πŸ™„). I'm taking this very slow with cardio and doing a lot of research learning what cardio type is best and why. I wanted to share and touch base on the 3 most common forms of cardio in hopes I can help someone avoid an injury like myself because let me tell you, it's been a long, stressful year... (continued in comments) .
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