pumpandgrindfitness pumpandgrindfitness

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Kendra Nangle-1st Phorm  RN💉CNOR🔪CPT 🏋🏼‍♀️ Adventure Seeker 💙💪Never Settle Chas.SC 🔥Do what lights fire in your soul 🔥 #strongbacksoftfrontwildheart #iam1stphorm

Shrug it off.
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I was feeling good about increasing my hex shrugs until the dude I was sharing the platform with pulled a trillion lbs like it was nothing. 😳💙🤷🏼‍♀️ and THAT ladies and gentleman is how Kendra makes new friends 😂💪🏼
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I got to have a pretty empty gym and some people who like to throw some weight around. And pants as loud I am....I'll call that a GOOD ASS MONDAY.
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How did YOU start your week? Have you paid your dues? LET'S GOOOOO!
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#iam1stphorm #1stphorm #duespaid #legionofboom #neversettle #100to0 #phamily #wedothework #biggoals #nevermissamonday #chestandshoulders #internationalchestday #monday #poweredbymegawatt #buildingmyself #sweatymonster #noexcuses #butdidyou #whatsyourexcuse #levelup #girlswholiftheavy #strongnotskinny #maketime #findyourstrong #iwill #dedication #discipline #youllhearmebeforeyouseeme #ifyourenotlaughingyouredoingitwrong #nobullproject

🚨GIVEAWAY! Just because it’s the middle of Summer, doesn’t mean you have to give up on your fat loss goals!
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🍕 kill cravings
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Royal 21 is like throwing gas on a fire… however, if you don’t have a fire to begin with, it won’t really do that much aka your results aren’t as good.
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Our goal here is to get you results. We get no enjoyment out of selling a product and it going to waste. So don’t buy this unless you’re actually interested in doing the work that comes with it.
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With that said, want to do a giveaway! We are giving away 2 Queen and 2 King Royal-21 stacks! #iam1stphorm
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- FOLLOW @1stPhorm
- TAG 3 Friends who want to get in better shape
- LIKE and SHARE this post
- Use hashtag #1stPhormGiveaway

It's a DANCE PARTAYYYY! ......
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I mean....its MEAL PREP DAY! How are YOU prepping to WIN this week?
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anyone else spend more time dancing than cooking on Sundays?....🙋🏼‍♀️ Beach/Glutes/ #gotsquat 50 today
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Trying to avoid boredom because when I'm bored- I stray. .
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Breakfast-
Egg cups with peppers + onions -OR-
Level-1 .
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Cilantro Lime Shrimp
Jasmine Rice
Garlic Green Beans
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Chimichurri Steak (RARE. and I eat it cold- nothing worse than over-cooked or microwaved steak)
Chipotle Sweet Potatoes
Roasted Broccoli
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SF BBQ Chicken AND Taco Chicken
Jasmine Rice
Spinach
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Phormula 1 + Ignition -Post Workout
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Level-1 Ice Cream
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Happy to share recipes!! Flavor is SUPER important to me to keep myself on track and excited about my meals. Making Danny's Level-1 brownies after watching Conan's YouTube tutorial today! And if you need to move ya 🍑 while you work- throw on HipHopBBQ radio (thinking of you @4judes4 !)
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@1stphorm
#iam1stphorm #1stphorm #legionofboom #neversettle #weare1stphorm #100to0 #wedothework #biggoals #mealprep #bigflavor #successfulsundays #noexcuses #butdidyou #whatsyourexcuse #levelup #workbeforeplay #beachday
#gluteday #strongnotskinny #maketime #findyourstrong #iwill #smartfoodchoices #mindfulness #dedication #discipline #goalsmasher #kitchendanceparty #ifyourenotlaughingyouredoingitwrong

When the Megawatt hits....
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Bouldering and climbing the ceiling today. Safe to say I'm HOOKED. .
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Get out of your comfort zone. You don't grow there. .
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Go adventuring and discover new things. Go PLAY!!! Weekends shouldn't be Weakends.
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#iam1stphorm #1stphorm #legionofboom #duespaid #neversettle #100to0 #weare1stphorm #phamily #pham #wedothework #levelup #transphormation #poweredbymegawatt #saturday #bouldering #trynewthings #climbstuff #adventure #gotchalk #getuncomfortable #girlswholiftheavy #meetyourtwin #maxout #pushyourself #themoreyouknow #ifyourenotlaughingyouredoingitwrong #youllhearmebeforeyouseeme #weekendsnotweakends #charleston #coastalclimbing

🧘🏼Thoughts for Thursday🧘🏼‍♀️ .
So I shared Big Ty's video about getting uncomfortable earlier right? I'm about to get uncomfortable and tell you why this picture is important to me.
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The physical discomforts of pushing my body beyond what I thought possible EVERY DAMN TIME aren't what I'm talking about this time (even though that's all that made me feel alive for so long). .
Last year, I started yoga led by @evolve_katec . Now, I had done yoga before and liked it but it was purely physical and I never tuned in. Not this time. The very first class, amongst a room full of strangers, I was ugly crying through my practice and silently sobbing by savasana. When Kate placed a cool lavender washcloth on my forehead and touch my shoulders, the floodgates opened.
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I FELT EVERYTHING.
And it HURT. .
My mom had told me "you made your bed you have to lie in it" when I had turned to her about how unhappy I was. So I stopped reaching out. I stopped trying. I SETTLED. I let my fire get extinguished. .
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I had effectively shut off all emotion. All empathy. All feeling. FOR YEARS. I was a shell, running through the motions with a fake smile pretending I was great so no one would ask questions. I was HOLLOW.
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It's how I survived. Until that night.
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I finally heard the voice I had been shutting out for years. I heard my heart screaming to do what I knew I had to do for years. I had to follow the advice I would have given to anyone I cared about. I had to STAND UP. I didn't realize until then that I could light that damn "bed" on fire and run for my life.
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With my #phamily I have everything I need to raise my family on my own. Wobbles and all.
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Kate, thank you. You and @thewildjamesclan may never know how much of a role you had in changing my life during that series. You helped me more than I could ever say with words.
#iam1stphorm #1stphorm #duespaid #legionofboom #neversettle #100to0 #maxout #phamily #wedothework #weare1stphorm #levelup #itsallyoga #namaste #embracethesuck #wobble #getuncomfortable #changeyourstory #meetyourtwin #walkyourpwnpath #twinmom #flyingsolo #growwings #andfly #breathe #savasana #strongbacksoftfrontwildheart #listentoyourintuition #chakra

Back (and Bum) Day! .
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Well....it WAS just going to be back day but since it's day 2 of @austin.loes #gotsquat challenge, I decided to add some glute work in since I had the extra time. (@austin.loes I'm working on getting my videos trimmed from today to send you to count my 50). I didn't like that I had to take the 45s off the bar to get my 50 so that gave me a goal to work on. .
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Db row 12x4
Lat Pulldowns 10x4
Machine row 10x4
Back extensions 12x4
Sumo deadlifts 8x4
Wide barbell squat 10x5
Hex Squats 8x4 .
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1 mile run and running is still stupid and I still sound like a tazmanian devil the entire time. but I did it. .
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I'm not sure if the last pic is euphoria after 2.5 hours or the verge of death. They may be the same.
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#iam1stphorm #1stphorm #duespaid #legionofboom #neversettle #100to0 #maxout #phamily #wedothework #weare1stphorm #levelup #throatpunchtuesday #growwings #andfly #backday #glutes #bootyworkout #operationbuildabooty #girlswholift #girlswholiftheavy #poweredbymegawattv2 #pinkiesup #gotsquat #1milechallenge #tazmaniandevil #awkward #whatdoidowithmyhands #icantseeoutofmyeyes #ifyourenotlaughingyouredoingitwrong #youllhearmebeforeyouseeme

This #MCM goes to this BADASS right here: @artmonaghan .
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He's the @thebariathlete. He's lost over 300lbs and has made it his mission to help others not only take the first step, but #transphorm their lives. .
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I've never met someone who I immediately felt as inspired by and drawn to as this guy right here. He's one of those once in a lifetime kind of people and I'm DAMN proud to know him and call him one of my greatest friends. .
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If you arent following him- GO. NOW. I'll wait.....
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And if you know anyone that's considering bariatric surgery, has had bariatric surgery, or that you think could benefit from Art's experience LET ME KNOW! Or LET HIM KNOW! He is honestly one of the most easy to talk to and genuine people I've ever met. He can help. .
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📸 - @1stphorm @davidmullis
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#iam1stphorm #1stphorm #legionofboom #duespaid #levelup #neversettle #100to0 #phamily #pham #wedothework #transphormation #bigchangesintheworks #thisguyisdoingbigthings #proud #bariathlete #lifechanger #lemmetellyaboutmybestfriend #inpiration #gymmotivation #noexcuses #dowork #1stphorm4life #mancrushmonday #nevermissamonday #badass #whatsyourexcuse #fitspiration #fitspo

#GotSquat ? Challenge started today courtesy of @austin.loes .
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50 squats a day for 2 weeks. Here come lots of squat videos guys...sorry not sorry. Hopefully today's will be the only interrupted video. And um....ignore my hands. They don't know how to not to stuff....awkward!
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But first....its Monday which means it's international chest day! .
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Chest and Shoulders today went like this: .
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Incline db press 10x4
Incline db fly slow 15x4
Incline BB chest press 3neg 8X4
cable chest fly 10s rest 10×7
Lat raise db 12s rest 12x5
Lat raise cable 12x3 alt till complete
Smith machine shoulder press 10x4
rope face pulls hold 2s 30x3 .
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50 Air Squats
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1 mile BC #1milechallenge 👊🏼
and now..... The ocean is calling....BYEEEE
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#iam1stphorm #1stphorm #duespaid #legionofboom #neversettle #100to0 #maxout #phamily #wedothework #weare1stphorm #levelup #nevermissamonday #internationalchestday #chestday #chestandshoulders #deltsonfire #girlswholift #girlswholiftheavy #poweredbymegawattv2 #gotsquat #1milechallenge #awkward #whatdoidowithmyhands #andnow #imtoast #beach

meal prep sundays .
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Is this what I felt like doing today? NOPE. .
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Today sucked. For a lot of reasons. But if I chose to be lazy, eat like shit, or skip out on meal prep, I would have been setting myself up for a shitty week. .
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This week's lineup: .
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Breakfast is easy since it's a scoop of Level-1 German Chocolate Cake in my iced coffee.
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BBQ Chicken breast w/ SF BBQ sauce
Sauteed Green Beans
Jasmine Rice
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Ground Turkey Breast
Roasted Broccoli
Whole Wheat Pasta
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Lean Sirloin
Roasted Broccoli
Chipotle Sweet Potatoes (not pictured) .
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🥤
Post workout is always Phormula1 and Ignition. .
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My last meal varies but lately I've been ending my night with a little Level-1 Ice Cream when I finally get to sit down. .
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Prepping honestly only took about an hour and I would have been driving the struggle bus all week if I had been lazy and not done it. I've got plenty of excuses not to and NONE of them are good enough..
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Did you set yourself up for success this week?

#iam1stphorm #1stphorm #legionofboom #neversettle #100to0 #wedothework #biggoals #mealprep #successfulsundays #noexcuses #butdidyou #whatsyourexcuse #levelup #idpayforanap #strongnotskinny #maketime #findyourstrong #iwill #smartfoodchoices #mindfulness #dedication #discipline

------SWIPE------>
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Weekends. NOT Weakends.
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Me-Hey Ang....how's my form?.
Ang- I have NO idea...but your boobs look great! 📸
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Arm day + 1 mile challenge complete.
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👊🏼Cable curl 4s hold 10x4
👊🏼Hammer curl 10x4
👊🏼Machine curl 3s negative 8x4
👊🏼Skullcrushers 12x4
⭐superset-overhead tri ext 15×4
👊🏼Tri rope press 10x4
👊🏼V bar press down 10x4
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also- swipe to learn the proper way to utilize stairs when your shorts are riding up after a run. @lakenwinfrey.fitness I didnt capture a dance for you today but my stair moves made me think of you and giggle - so that move is for YOU 😂😂😂 and thanks @angela_marie1027 for checking out my boobs instead of my form. One of these days we may act like adults.....nah.
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Unapologetically awkward. I'll probably embarrass any of you if you hang around me. But I'll be having a great time and laughing so......sorry not sorry. .
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Tank, shorts, and JunkBand- @1stphorm link in bio
#iam1stphorm #1stphorm #legionofboom #duespaid #neversettle #100to0 #phamily #pham #wedothework #transphormation #poweredbymegawatt #flexfriday #armday #girlswholiftheavy #girlswholift #1milechallenge #awkward #wedgie #psa #themoreyouknow #ifyourenotlaughingyouredoingitwrong #youllhearmebeforeyouseeme #whyisshewearingloves #weekendsnotweakends

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