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Smiling because it's almost Christmas time aka the BEST time of the year ❤️
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It's Sunday and I'm so excited to get organized for the week and to prep some meals 💃🏼I love home cooked meals and family time on a cold winter day!
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My Dream Glute Series clients are already on their 5th week this week and I really don't know where the time has gone. I'm so honored to be able to work with such hard working individuals. GOOD NEWS👉🏼Round 2 of the Application Phase will be opening next Sunday, December 17! I'm so excited to continue this success with people that are wanting to break comfort zones 👏🏼
📸 @marccolcer
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Interested in online coaching or 1on1 personal training?!
Email📧: mirandadreamfit2@gmail.com or use the email button on my page!💜
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Twitter🐤mirandacohenfit
Snapchat👻mirandaacohen
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#iam1stPhorm #1stPhorm #LegionofBoom #1stPhormAthleteSearch #bethe1 #100to0 #wedothework #duespaid #fashionnova #lululemon #inspireddaily #inspiretobegreat #fitchick #fitgirl #drivendaily #earnednotgiven #aspiretoinspire #inspiredaily #motivatedanddriven #workhardforit #workforit #inspireothers #gymgirlsdaily #gymgirlgains #dailygrind #staypassionate #workoutpic #fitnesstrainer #GetBetterToday #fitnesschick

🚨Calve Stretching🚨
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Tag a friend that needs to stretch their calves.
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There are multiple parts to the calve muscle. The two major parts are the Soleus and the Gastrocnemius! The straight leg will help to stretch the Soleus utilize a bent knee and to stretch the Gastrocnemius use a straight knee. The Soleus is often forgotten and very rarely stretched. This applies in the same manner for performing calf raises. Make sure you stretch the calf both ways.
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Follow | @adam.bennett.fitness 🏋🏼
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Hi. Hello! I hope your Sunday is going fabulous ☺️ I’m currently spread out on the couch watching the Packers dead from the workout that just kicked my butt, literally. I think the 28 Christmas cookies I ate yesterday assisted in my wonderful lift 🤷🏼‍♀️
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1. BB walking lunges 3x30 total
2. Unilateral DB straight leg dead 4x10 each leg
3. BB hip thrust 4x20
4a. Standing cable leg curl 4x8
SUPERSET
4b. Free motion pulsing split squat 4x8-10, if you don’t have this machine, use a barbell!
5. Glute focused body weight hypers 4x15, a few tips - point your toes outward, bend your knees a bit, stretch at the bottom and squeeze at the top, round your back, and if you’d like use your hands to make sure your glutes are working
6. Adductor 4x15
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#1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid#iam1stphorm

Baby it’s cold outside ❄️
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This month has been absolutely incredible! What a great way to end 2017. I’m so thankful that all of my hard work is starting to pay off. I worked a year and a half 12 to 16 hours every single day, no days off, building my brand Jacked Elsa. I was constantly trying to think of new ways to grow my business. People called me crazy for being an entrepreneur. People didn’t believe me. I believed in myself and that’s all that matters. I’m thankful that I was able to build something out of nothing, inspire and help thousands of people, and continue to ride this crazy adventure of my life! Anything is possible if you work hard enough. Don’t ever give up ! .
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#jackedelsa #teamjackedelsa #wbff #prep #bikiniprep #bikinicompetitor #naturalbodybuilding #wbffdivas #physique #fitnessmotivation #fitnessmodel #iam1stphorm #legionofboom #neversettle #bethe1 #1stphormathlete #1stphormathletesearch #duespaid #payyourdues #platinumblonde @1stphorm #squats #transformation #muscularwomen #consistency
#teamjackedelsa #missusa #missamerica @wbff_official

When your friend is a published photographer and live down the skreet @imagingbydawn
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#MerryChristmasYaFilthyAnimals

My best friend Jake and I decided that we were going to take the NYPD Exam. So on August 13th 2013 we drove in the rain and took the exam. I busted his chops about getting a higher grade because he was always the brains of the operation and getting much much better grades in school than me.
4 years later and by some miracle we both were selected to be sworn into the NYPD on July 5th of this year. We promised each other that we would take this so seriously and be the first ones on line every day and work hard in every aspect of our new careers.
When Jake passed away I promised his mom and fiancée that I would dedicate my whole career to him by doing all the great things that he would have done and when I graduate on December 28th, 2017, so does Jake.
Now as of this past Friday, with the approval from both his mother & fiancée and a big thanks to the NYPD for making it happen, I have the honor and privilege to take over Jake’s shield number.
I’ll have him with me and watching over me every single shift and will strive for the excellence and high honors of which he would have accomplished with his career.
His shield number has so much deeper meaning than just being his. The first two numbers happen to be my birth date, the last two numbers are the lacrosse numbers of a good friend of ours, John Bosco, who also unfortunately passed away. And the number 6, separating the two numbers but also representing that he always has my back and will be with me every shift.
Jake, my brother, I’ll miss you always and forever and you’ll always be in my heart.
Love you man. 🖤🖤💙🖤🖤🖤

I never realized how slow I run 🏃 until I saw a photo of myself 😩 (Whats your favorite form of cardio? ❤️)
#thehumansnail

You don’t understand what it means to be relentless until you’re chasing a moving target. My goals keep moving, if I achieve something I set out for, I’m already on to the next goal. Just achieving one goal isn’t enough & I will forever be chasing a moving target. Things are falling into place as my plans for 2018 are becoming more and more solidified and I’m pretty excited to see what the future holds.

Here’s another bathroom selfie for Pt. 3! If you haven’t seen my last two post go check them out they are Pt. 1 and 2 of this hypertrophy series.
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Pt. 3 - Metabolic Stress
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Metabolic stress results from the byproducts of anaerobic metabolism and initiates a favorable hormonal response. Studies and articles advocating time under tension strategies for muscle hypertrophy are using metabolic stress as a primary growth mechanism. So anytime you see a workout program with an emphasis on time under tension now you know that they are utilizing metabolic stress as the growth factors.
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Metabolic stress can certainly be activated with eccentric training. The safest, most basic eccentric emphasis technique is tempo training. Using the bench press as an example, take 5 seconds to lower the bar, then explode back up on the positive. This prolongs time under tension. A more intense technique reserved for advanced lifters is forced reps after concentric failure is reached (can no longer lift the weight with proper form). You will still be able to handle the weight in the negative phase so as long as you have a spotter helping you in the positive phase. Forced reps will lead to much greater metabolic stress.
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Stay tuned for Pt. 4 where I’ll go into Satellite Cell Proliferation (what’s actually happening to repair your muscles after you use these techniques to damage them)
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Follow, like, and comment your thoughts. Thank you for everyone that follows and engages with me 🙏🏼 appreciate you all!
#Fitness #Knowledge #PersonalTrainer #iam1stphorm #appreciate

MOST RECENT

What is your dream for YOU? It's different for everyone right? For many it's just becoming healthy and has nothing to do with a bikini. For many it's being able to live for your family and enjoy kids and grand kids right? Or feeling comfortable in a dress at a wedding or family event that is important to you. Or maybe it's your own wedding, or your kids wedding.
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Whatever it is for you, IT MATTERS. It really does. And it's a matter of living a healthy lifestyle, not a quick fix. All the quick things don't last. They are fleeting, like a flash in the pan.
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Don't you want real health? That's real happiness and it is something no money can buy. Nope, no matter who you are you are going to have to earn it with slow discipline. That means doing things even when you are not motivated. .
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No one motivates you. YOU motivate you and it only comes from deep within you. Are you ready to find that?  Deep inside YOU?
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It is day 39 for me, but it's just it's time to keep rolling along. Time to keep moving. Being healthy is something we should focus on all year round. Not just Monday through Friday, not just for a "weight loss challenge", no, all year round lifestyle. That means some days are diet days, some days are a little more spurge, or a celebration here and there. But celebrations are meant to be once in a while, not every dang day! That there entails the problem. You can't eat like Thanksgiving every day!!!
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If you need help join me.
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I would love to help. If you you want to find out more my very short YouTube video today is up on my channel, Roberta Saum, I'm easy to find or the link is in my bio.
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Let's do this!  Finish the year out strong. I'm always here for you. DM me a message if you want the link.
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#100to0 ..
BOOM!
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💪💕💪💕💪💕💪
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Never give up
Never settle
Live your dream
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Coach for #MyTransPhormationStartsToday  @1stPhorm #bethe1 #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #duespaid

Nothing good in life comes easy, except dropping $100 on a new pair of Lulus, that shit is way too easy. 😂
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Do you ever have one of those workouts you are just not looking forward to & then it ends up being one of the best lifts?! That’s how my workout today was. Had a killer leg day & hit 5 sets of 3 on squats with 240 💪🏼👊🏼🙌🏼 My leg day was so good, I wanted to share it with you guys!
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1. Squats: 5x3
2. Front Squats: 4x6
3. BB Stiff Leg Deadlifts: 4x6
4. Leg Press 4x12 SS Walking Lunges 4x20
5. Single Leg Extensions 4x12 SS Plate Sumo Squats 4x20
6. Single Leg KB Stiff Leg Deadlift: 4x12
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Feel free to give it a whirl, but don’t kill me when you can’t walk the next day 😈 Happy Sunday night friends! I don’t know about you, but I am SO ready for the week ahead! Are you?! 👊🏼

I'm taking some time to relax. Been some time that I haven't been getting proper sleep due to our 2 month old son so I didn't workout yesterday and today so just did really light, but it was just leg extension, leg curls, calves and abs. Then I came to soak in the hot tub and try to massage my own back and shoulders. Anyone in school to be a masseuse and need a test subject? LOL

#1stphorm #1stphorm4life #NeverSettle #protein #J2BO #Healthy #gym #DoItAnyway #mytransphormationstartstoday #eggs #IAm1stPhorm #gymrat #keto #LegionofBoom #1stphormathletesearch #duespaid #bethe1 #postworkout #WeDoTheWork #greens #veggies #fruits

ENTHUSE: Say something that expresses one's eager enjoyment, interest, or approval. This word was given to me through the #hervoicemovement. I do not know this woman and she does not know me, yet she was able to pinpoint who I am in one single word. That's how good God is. He speaks to our hearts and confirms how he made us and who we are. I am so thankful for the convictions, mercy, grace, forgiveness and love that God has showed me in my life. He was able to take a broken woman and begin to put her back together. Let me just say that if you want to break free, true freedom is only found in surrender. That doesn't mean you won't have pain in life, it means God will walk through that pain with you and in the storm, there will be peace that passes understanding. It means that God will be your strength and pull you through. No one is beyond his loving grasp. ❤️

It’s been 1 week since starting @1stphorm #greens30 and C-21 and granted it’s not the same outfit but you can just see the difference. It’s AMAZING!! I was sold on the company even before purchasing anything from them and this was my first purchase because the stress in my body is being resistant to leaving my abdominal area. I’m so glad I made the choice! I recommend you check them out. I’m not sponsored (yet!) but God I love this company. Stay tuned for my updates on body changes as Sunday is my weigh in day!! 💣💣#iam1stphorm #iam1stphorm4life #1stphormathletesearch @1stphorm #bethe1 #phamily #healthylifestyle #cortisol #befree #LegionofBoom #wedothework #missionpossible #oneweekdifference #feelingamazing

First off.. my arm looks absolutely MONSTROUS here. That’s the power of Grape Popsicle #project1 and angles baby. Had me feeling invincible through this workout. On top of that.. some fresh new Loop D Fruit, Ignition, and Creatine to keep the gains flowing. Featuring my first metal shaker cup. What what! Sitting at about 190 right now.. I think I’ll hit my 200 goal this winter.
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Be sure to check out the link in my bio for FREE SHIPPING on all 1st Phorm Products!
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#Iam1stphorm #1stphorm #legionofboom #Bethe1 #WeDoTheWork #DuesPaid #gymlife #gains #train #fitness #strength #muscle #power #instagood #love #fitnessaddict
#MOTIVATION #COMMITMENT #INSPIRE

Who wants to lose 3️⃣to 🔟pounds in just ✌🏽 days?? Jump start your new year new me with a slow working fiber that detoxifies the liver,kidneys, and it’s white pants approved!
📩DM for info on how to get wholesale price!
#myitworksadventure #muvz #muvzfitness #fitfam #fitmom #fitness #fitlife #gym #gymlife #gymrat #momswholift #momlife #hustle #lawofattraction #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #itworksglobal #itworks #smallbusiness #christmaswish #momboss #sundayvibes #sundayfunday #cleanse #detox

Each month for 2017 we have done live update for the next month’s Focuses and we will close out the year the same but with a huge giveaway, December 27th at 7:00pm CST! Come prepared with questions you have and we will answer them with you live.
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#facebooklive #bettertogether #weaknesswod #weaknesswodcompete #theprocess #gyms #affiliates #compete #individualdesign #strength #endurance #gymnastics

Another week of goals, which means meal prep Sunday is in full swing!
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It's a true fact that 80% of any type of body change comes from your nutrition.
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When I say any type of change I mean weight loss, weight gain and maintenance. -
There is no way to get a healthy body change without putting your nutrition first, which means that having the access to meals throughout the week is essential to making those changes.
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It's the age old saying of, "fail to prepare, prepare to fail"
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Don't try to reinvent the wheel when all you need to do is put some time aside for yourself and set a plan for your nutrition!!
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Let's crush this week!!!💪💪💪 @bigdfitmom
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#iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1#duespaid #mealprep #sundayfunday #nutritionfirst

Met a fellow #1stphormlegionnaire @kcanofitness and her husband last night when I was in #indianapolis. Give her a follow. You meet great people when you're out and about. I'm still trying to be that great social person that my friends believe I am. Break out of the shell because you'll never know who'll you run into and make friends with
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-#2a#musclewarrior#transformation#fitness#bodybuilding#musclemaddness#fitfam#1#fat2fit#nopain#like4like#follow4follow#igfitness#truestrength#fitnessjourney#gymlife#motivation#teamadobo#1stphorm#iam1stphorm#1stphormathletesearch#bethe1#wedothework#legionofboom#bethe1#wedothework#duespaid#100to0#1stphormlegionnaire

I don't want my past to shape my future. I want it to inspire the present. My life is constantly being shaped as I move. And I'm always going to go where inspiration leads ME! You have the choice to let destiny take you away but its the wisdom inside yourself that accepts the challenge and change! .
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#1stphormathletesearch #1stphorm #duespaid #iam1stphorm #legionofboom #neversettle #workout #bodybuilding #fitness #inspire #believe #standout #bebold #defeatyourself #neverfeeldefeated #wedothework #bethe1 #fitmom #fitness #momswholift #momswhocoach #feelingalive #takethechance #1ststepisthehardest #butnotimpossible #alpha #alphalete #naturalborn

My fitness journey so far photos don’t tell the whole story. I am loving every step of the way @1stphorm. Yes it’s hard sometimes but that’s what you do when you want something you work hard 💥🔥👊🏻💪🏻💯#iam1stphorm #1stphorm #1stphormathletesearch #bethe1

Need help staying on track during the holidays?
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YO GIRL HAS YOUR BACK
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I know what it’s like to struggle during the holidays.
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Let me help you make good choices and stay fit all the way through the new year!
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I just uploaded a YouTube video with 5 helpful tips to keep you on track!! (Link in bio)
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Don’t miss out 😜❤️
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Help yo girl out by liking and subscribing to my channel.
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This is my passion and I want to keep bringing you all better content!
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Let me know what you all think 🤙🏼🤙🏼
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#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #wedowork #duespaid #bethe1 #100to0 #neversettle

"Trust the universe and respect your hair." -Bob Marley
Photographer: @bmcgee521

When you are jamming out on Christmas jams it's always great to be colorful!! Remember, the scale can never measure heart and what you bring to the world. I say just make it your best and make it count! #BeastyheartStrong .
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..#bodybuilder #family #fun #christmastime #music #real  #Motivation #inspiration #progress #heart #weightlossmotivation #fitspiration #fitfam #healthy #transformation #love #inspiration #fitnessaddict #truth #healthyliving #determination #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid

Nothing better than Phamily.
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Our athlete search is winding down, and I’m getting super excited to find out who will be the next face of 1st Phorm! If you haven’t entered, it’s not too late! But don’t wait any longer
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Tagging @1stPhorm in your image definitely helps, but also make sure you’re using #1stPhorm #iam1stPhorm #LegionofBoom and #1stPhormAthleteSearch! Sign up now! Link is in my bio!

@realworld_tactical thought I was joking when I said we had to work on angles that make @deveradiego look tall... 🧐😅



📷: @byvictorr

@ancog_vii coming at you with that sweet commentary for Thursday’s bench session 😂
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Swipe right to see the amrap set!
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I hope y’all had a great weekend! We got finals this week so I’ll try my best to keep the posts up. I know I got some workouts that I didn’t get posted and I’m deadlifting tonight so stay tuned! 👊🏻✅

Never be sorry unless you’ve done something genuinely wrong or something that hurts someone else. Being sorry about anything else just gives your power away.
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Never be sorry for being honest, awkward, uncertain, in doubt, being slightly weird or for laughing too much. Those powers make you unique.
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Learn to view rejection as redirection. Learn to appreciate where you have landed and turn it into the best place you’ve ever been. Who knows you just might end up falling in love with it?!!
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Trust the next chapter because you know the author. 😉
And, somethings are perfectly pivoted for a reason. What’s meant for your will never pass you. 💫
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As we roll into a new week, in a world that is constantly telling us how to be the best, most acceptable version of ourselves, find unique, insatiable power in doing exactly whatever the hell you want. You are allowed to exist with no fanciness, tricks or filters.
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So make someone SMILE whenever you can, you never know how much of a difference you could be making in their life at that moment. 😍
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So exist with pride, why not? Why not have a big life?

This bar by far is the best to get that tip of the pay squeeze !!!!!
@1stphorm
If you have any questions about my routine, nutrition or supplements reach out to me at anytime !!! Or click on the link in my bio💥 #bethe1 #wedothework #duespaid #determined #fit #focus #fitlife #gym #gymflow #lifting #fitfam #army #gymguide #discipline #beastmode #fitness #fitspo #motivation #fitfluential #bodybuilding #igfit #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #consistency #workout #nodaysoff #thegrind #fitnessmotivation

🚨Attention🚨 ever see toothpicks hold up 350lbs. Well watch this! .
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New #pr on backsquat. 350lbs !!!!!! Weighing in at 138lbs
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Guys I’m telling you this new routine that me and @jakefrumstfrm is doing twice a week is not only helping in my #leggains , but it is also helping increase my #strength .
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If you missed my previous videos the workout is twice a week 20 unbroken backsquats increasing in 5 pounds each session. We got the routine from a pro crossfit athlete and it works! #iam1stphorm .
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#1stphorm #legionofboom #1stphormathletesearch #squats #legday #legworkout #olympiclifting #olympicweightlifting #crossfit #crossfitter #duespaid #wedothework #sundayfunday @1stphorm #bethe1

My 1st Phorm Primal Pack has arrived and im super stoked about these items!!! #iam1stphorm  #1stphorm  #legionofboom #1stphormathletesearch #bethe1 #wedothework  #duespaid #letsgo #supplements #primalpack #stoked #sweet #hellyeah

@jaketheninjew and I are getting ready for finals this week but wanted to get a work out in 🙌📝
#finalsweek #studytime

I used to be that guy in the gym that would watch and learn from others. The one who would see someone doing a workout I’ve never seen before and ask them about it. .
And the truth is, I’m still that same guy, and always will be. I may know a hell of a lot more than I used to, but I don’t know everything and I am constantly learning knew ways to make myself stronger. .
I love to learn, and I love to share it with others. If you have any questions, feel free to ask. .
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#LegionofBoom #DuesPaid #iam1stPhorm #WeDoTheWork #1stPhorm #Bethe1 #fit #fitness #fitspo #fitnessmotivation #fitnessinspiration #photooftheday #instagood

I don’t express my gratitude as much as I should 😕 but when my class crushes our first improv show, I have to show my appreciation. Thank you all for making me feel normal about feeling stressed out 🙏 Couldn’t have asked for a better group to go through this with. 😁
#ucbtheatre

"I command you to grow mutha fucka!"
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Had to bring out my inner @c.t.ali.fletcher for an epic arm day on this great Sunday training session.
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I have a busy week ahead of me so I want today to set the tone on how it will go. .
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There's only three more weeks in the year so what are you doing to end it strong?
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#MyStruggle #MyJourney #MyTransPhormation #NeverGiveUp #NeverSettle #DareToDream #DreamBig #WorkHard #DoMore #BeMore #BeUnstoppable #BeatTheOdds #BeThe1 #GetBigLikeKurtis #100to0 #IAmUnstoppable #IAm1stPhorm #LegionofBoom #1stPhorm #Legionnaire #1stPhormAthleteSearch #WeDoTheWork #MrUnstoppable #UnstoppableFitness #ProjectUnstoppable

As my training starts to move more into conditioning, I still want to keep the strength I have gained. Walking a very fine line, but as long as I can throw 315lbs on the bar and take it for a ride I'll be happy. •




#fitnessaddict #fitnessmotivation #gymlife #fitnessjourney #fitnessmodel #gymrat #fitnessfreak #fitlife #fitnesslife #fitnesslifestyle #gymmotivation #fitspiration #instafit #fitnessgoals #instafitness #gymtime #gains #muscle #fitnessphysique #getfit #beastmode #cardio #gymfreak #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid

Just because we are faced with an obstacle doesn't mean we have to conquer it alone. As many of you know my favorite part of race day is helping my fellow racers when needed. Had a great time yesterday at #spartanLA We had the honor of running as a team. So proud of my parents and sister for pushing. Huge shout out to @daniel_molina13 for running with us and doing everything he could to make sure everyone on the team finished strong.
As always I can't thank you Wife @bajasam225 enough for being my light and always capturing such amazing moments

The end of a very long weekend. Whole house fought a cold. I’m gonna try and sweat more of it out once this one and her brother go down😴
#iam1stphorm#1stphorm#legionofboom#1stphormathletesearch#bethe1#wedothework#duespaid #beadadnotafad#basementgym#100to0

Worked on some auxiliary movements today! Love coaching these 2!! #crossfit #conditiononrcrossfit #1stphorm #1stphormathletesearch #legionofboom #bethe1 #gymfam @scl1975

Are you allowing your circumstances to affect your future?

Got to the gym today and realized I forgot my headphones, forgot my preworkout, hadn’t started on my gallon, was weak at cause I hadn’t eaten. Tbh initially I was pissed. Obviously this was all my doing. But more than that, all these circumstances made me want to give up. Well, lemme tell you, giving up won’t get me any closer to my goals. So I bought some pre from smoothie king lmao and killed my leg day (filmed it for y’all too!). My point is often times we can allow our circumstances to sabotage our future. Every workout matters. Every rep. Every second. Don’t let some crappy circumstances keep you from pursuing your goals. As @sheevz21 would say, sweat out that bs and keep going. Stuff is gonna happen. Be mad about it. Process it. Then move on. We got work to do fam 😈

"Here’s the key: I’m not going to tell you how to change. People don’t change. I want you to trust who you already are, and get to that Zone where you can shut out all the noise, all the negativity and fear and distractions and lies, and achieve whatever you want, in whatever you do." - @attackathletics .
#iam1stphorm #wedothework 📸 @albfreitas_1

Learned Helplessness

Pavlov's Dog, The Seligman Experiment, The Monkeys and The Ladder... our surroundings can drive our emotions.

As it relates to health and fitness how many times do people blame their genetics for their lack of progress? Have you?
No? Ever utter any of these? “Well, I’m just not the sort of person who has abs”
“I’m a hard gainer”
“I’m just naturally fat” “I’m just meant to be skinny” “I’m too old for this fitness stuff”
“I’m not one of those 'fit people'” Learned Helplessness. Is it really your genetics? Or is it a lack of a plan? A lack of effort in deploying a plan?

Own your shit. The more you blame outside forces the deeper you fall into Learned Helplessness. And eventually you will just give up.

Want to beat it? Guess what? Fuck your genetics... will you ever look like Kai Greene? Probably not... will you ever look like that Fitness Model you idolize? I don't know... maybe. Maybe you'll look even better. Maybe it's not your genetics, maybe, just maybe, it's the hell of a lot more likely fact that your plan is faulty.

You can't control your genetics... but you can make sure that your nutrition, training and supplementation is dialed in... then it's up to you to put in the work. No one can do that for you.

But there are people willing to help you with your plan. Shoot me an email at tommiebelmontfitness@gmail.com or come in and see me at Crossfit Wild.

Get started now, don't wait until 2018.

Today I changed it up a bit for my #30forthekids. I used a (not so firm yoga ball) to work on core strength. I’ve neglected that area more than others so my goal is to incorporate more core strengthening into my weekly workouts. .
Incase you forgot we only have 3 weeks left of 2017!!!! .
“New week. Seven new days to work out and make gains.”

FIGURE UPDATE 💪🏾: My stomach is what I struggle with losing the most but keep in mind that we cannot target a specific area to lose fat or force it to lose more than other areas. We can only be consistent and do workouts for the area and watch body fat disappear all over. .
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I’m definitely noticing muscular changes for the better in my shoulders, quads, and hamstrings. I am finally at a weight I’m comfortable with maintaining but I still want to remain some what in a calorie deficit as I want to continue to lose fat but weight loss is no longer my main goal. I really want to focus on definition. I’ve been giving my macros more attention and properly hitting them, which has helped immensely. I’m trying to find the balance between dedication and not being to hard on myself when I mess up as that is an important part of my recovery
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The products that help me the most during this challenge are
1️⃣ micro-factor .
2️⃣ opti-greens 50 .
3️⃣ post workout stack .
4️⃣ glutamine .
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If you buy a @1stphorm product through my link (in bio) you get a free workout program or nutrition help. If you have issues with accountability ask me about my Facebook group we’re approaching 100 members. All members have been nothing but supportive of one another.
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#p2bf30dayshred #iam1stphorm #1stphorm #legionofboom #1stphormlegionnaire #duespaid #1stphormathletesearch #bethe1 #wedowork #bulimiarecovery #eatingdisorderrecovery #eatingdisorderawarenes #selflove #fitnessjourney #weightlossjourney #myweightlossjourney #like #love #lifting #losingweight #fat2fit #fitness #fitnessblogger #accountability #recoveryisworthit

If you’ve been following me for awhile you know my go to #PreWorkout stack was always #MegawattHD and #AlphaSurge Those two still have a place in my heart but Project1 just stole some real estate from them for sure. -
Project1 gives me the focus and energy I need at 5am to push through my workout, a pump so good you don’t want to leave and it’s also packed will a full serving of Creatine for a boost in strength and explosiveness👊🏻
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FREE shipping with the link in my bio👍🏻👍🏻
#IAM1STPHORM
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@starky_photography behind the 📸📸

My best friend Jake and I decided that we were going to take the NYPD Exam. So on August 13th 2013 we drove in the rain and took the exam. I busted his chops about getting a higher grade because he was always the brains of the operation and getting much much better grades in school than me.
4 years later and by some miracle we both were selected to be sworn into the NYPD on July 5th of this year. We promised each other that we would take this so seriously and be the first ones on line every day and work hard in every aspect of our new careers.
When Jake passed away I promised his mom and fiancée that I would dedicate my whole career to him by doing all the great things that he would have done and when I graduate on December 28th, 2017, so does Jake.
Now as of this past Friday, with the approval from both his mother & fiancée and a big thanks to the NYPD for making it happen, I have the honor and privilege to take over Jake’s shield number.
I’ll have him with me and watching over me every single shift and will strive for the excellence and high honors of which he would have accomplished with his career.
His shield number has so much deeper meaning than just being his. The first two numbers happen to be my birth date, the last two numbers are the lacrosse numbers of a good friend of ours, John Bosco, who also unfortunately passed away. And the number 6, separating the two numbers but also representing that he always has my back and will be with me every shift.
Jake, my brother, I’ll miss you always and forever and you’ll always be in my heart.
Love you man. 🖤🖤💙🖤🖤🖤

Friday was HITT DAY at Gold's Gym Alexandria. My pal, Lucy was visiting from overseas for a week so we decided to do HITT. Last day in the states so decided to send her off with a bang. Videos already posted for proof. Glad to see her, see you in June. YOU'RE WELCOME & THE END. One More For The Win Column, One More For The Highlight Reel and One More For The Underdog. Get Strong, Be Strong, Stay Strong, DOZIER Strong.
I'M SAMUAL DOZIER AND THIS IS LUCY & WE APPROVE THIS MESSAGE
#soldierdozier #GymGeneralInCharge #TheMainEvent #GGIC #goldsgym #golds #goldsgymalexandria #1stPhorm #iam1stphorm #legionofboom #phamily #neversettle #wedothework #duespaid #bethe1 #1stphormathletesearch #ocb #npc #nga #motivation #MOBE #HITTDay #HITTGainz #greatness #destiny

Blooper reel 😂😂😂😂 I’m not good at selfies on the treadmill while running. ***Anyone have an app they use/recommend for video snips etc??? Serious note..... it’s all about time management and how you choose to spend all your time! I chose to go to the gym instead of sitting in front of my daughters school waiting. This was one of the hardest workouts I’ve done! I’m tired, but I feel good! It’s all as mindset! And I choose to kick ass, take names and earn my place! My journey may take longer than some, but that’s ok because I’m writing my story. #100to0 #1stphorm #1stphormathletesearch #bethe1 #wedothework #legionofboom #iam1stphorm #duespaid #hurtsgood #gettingfit #fitmom #turningintoagymrat #noexcuses #dontgiveup #jenngoing4fit

Coming into this week like......

I’d by lying if I said I wasn’t still in shock from last night. I’m still at a bit of a loss for words. The hard work, the sweat, the meals, the lack of sleep, it’s crazy to think all the build up is for one moment. All the 4 and 5am cardio sessions, the day in and day out work, missing some gatherings, eating out of Tupperware on my birthday, Thanksgiving and so many more meals. Everything paid in that one moment. Finishing up my first prep and first show coming out nationally qualified, words can’t even describe the feeling. All the glory to God.🙏🏼 Dreams are truly made into a reality when you push your mind and push your body to the limit. Just want to thank everyone again for the overwhelming support I received through the prep and for everyone who came out yesterday to support. Now it’s time for a much needed R&R day, then tomorrow we get back to it. Plans for 2018 are already being set in motion. The journey has begun🤫 I hope you guys can find whatever motivates you, find your driving force, and work daily towards improving yourself. Work daily in turning your dreams into realities.

Wanta know why this picture drives me crazy....
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Because all the containers don't match!! Haha, yes I'm a little OCD about somethings. 🤷‍♀️
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But, #mealprepsunday is done. Now the kitchen is being cleaned and the rower is being put back in the garage... (see story for that one. 😂)
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Went ahead and measured all the meals this week so we can heat-n-go if needed. .
Stayed with the egg muffins/oatmeal for me. Dawn and kids will have protein pancakes.
Beef pasta bowl with veggies for a meal and chicken boobs, rice and salad for another.
Spinach wrap with turkey breast and @1stphorm Level-1 peppermint bark to fill in the gaps. .
Eating 6 meals a day can be difficult but it's helping me reach my goals. I know how important nutrition is for achieving those goals. Do I got off track sometimes? Yep. Do I feel guilty about those times? Nope, not anymore. .
Why? Because I know how the rest of my day, week, month is going. I eat for performance 80-85% of the time, but the remaining %, I enjoy the cake or beer. And I'm finally OK with that. 😁
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Let me know if you got ❔about nutrition, I'll help anyway I can. Have an amazing week!! ✌
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• • • • • #mealprep #foodprep #mealplan #mealprepsunday #mealprepping #macros #protein #nutrition #cleaneating #cleaneats #fitfood #gains #meals #healthyeating #realfood #weightloss #fitness #crossfit #neversettle #legionofboom #iam1stphorm #1stphorm #hgstrong #bethe1 #newnan #sharpsburg #palmetto #performance #crossfitter

Happy lifting guys. Most people do not train on Sunday’s so empty gyms are the best . Stay motivated 💪🏼
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#caveman #workoutfuel #manbun #sundayworkout

Freshly RE-certified!!💪👍💥 Soo technically clients get double the experience for the same price.... Hey everybody 50% off Personal Training 😜#ordinaryathletes #logic #math

Congratulations to @jjracaza on his win at The Level 5 Asia Pacific Championships!
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J.J. is not only a world-class #champion but also a true gentleman. I had the great pleasure and fortune of training with him earlier this year with @realworld_tactical and it was #epic
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From everyone here @221btactical ... CONGRATULATIONS J.J. (Maligayang bati sa iyong pagkapanalo) 👊🏾💥💯
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#mindset #training #trainlikeyoumeanit #traininsane #inspiration #persistance #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #fighter #igmilitia #train #fitness #ready #workout #intense #igers #pewpew #life #loveit #instadaily #motivation #fun #shooting

Congratulations @mtkd_youth_program for your grand opening. Beautiful location. Our dedication is not seasonal, it’s all year round!

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