nomoreexcuses-yesyoucan

[nomoreexcuses-yesyoucan]

🅻🅸🅵🅴 . Thankful . Grateful . Blessed . There is something about being by the ocean, it's like you get this feeling of fulfillment, like you just are on top of the world, I guess it's like being on top of a mountain. . All I know is that everyday I am the fullest to be alive, grateful for everything I have in my life and blessed for everyone who is a part of my life. EVERYONE SHOULD FEEL THIS WAY. . #iam1stPhorm #legionofboom #1stPhorm #blessed #thankful #grateful #neversettle #yesyoucan #nomoreexcusesyesyoucan #fitmom #fitness #life #beachlife #Delaware #rehoboth #beach #topoftheworld (at Bloomfield, New Jersey) https://www.instagram.com/p/B6af9rnDScp/?igshid=1ug8vmw5gy2m9

[nomoreexcuses-yesyoucan]

🅳🅾🅽🆃 🆆🅰🆂🆃🅴 🆈🅾🆄🆁 🆃🅸🅼🅴 . Dont work your ass off and then not recover properly. . So what I do post workout is what I recommend you do postworkout. Taking a fast digesting protein and carbohydrate is what I do! What does that even mean or do? . Well it's what has been helping me with my results. Whether your gaining weight, losing weight, gaining muscle, what you do postworkout can make it or break it! This is the only time that whole foods would not be a better option. . You see whole foods would take too long to break down and get into the muscles and start repairing the broken down muscle tissue that you just killed at the gym. It will prolong your recovery, making you more sore. Which in turn will effect your performance the next day. . The combination of a low temperate processed, hydrolyzed protein, and fast digesting multivitamin blend carbohydrate is what will keep your body moving in the right direction and get you the results you are looking for. . I personally take @1stphorm phormula1 and Ignition. It's what has been working for me and my clients. . #iam1stPhorm #1stPhorm #neversettle #legionofboom #postworkout #supplements #protein #workout #results #recovery #peloton #homegym #gymflow #gymworkout #fastdigesting #carbohydrate #fitover40 #fitnessmom #fitmom #fitmima (at Bloomfield, New Jersey) https://www.instagram.com/p/B6QTNyaDW8Y/?igshid=eu3cjowqymx7

[nomoreexcuses-yesyoucan]

🅱🅰🅲🅺 🅰🆃🆃🅰🅲🅺 . Back has always been my favorite! . I have looked back (😉) at my progress and it amazes me all the time how muscles work. How they improve with time, not only physically but in strength. . I love pushing them to the limit where they are pumping and I feel it. Also using all the different back muscles is important too. Obviously the more lean muscle you gain the more leaner you will feel and look. . What is your favorite back workout? I al always looking for different workouts. . #backworkout #iam1stphorm #neversettle #legionofboom #1stphorm #youvsyou #nomoreexcuses #yesyoucan #challenge #muscle #supplements #musclegrowth #backattack #back #homegym #fatloss #gymflow #mimasthatlift #grandmasthatlift #fitmom #fitover40 #gainz @1stphorm (at Bloomfield, New Jersey) https://www.instagram.com/p/B6LGJsFDmK0/?igshid=1q1g3p11r863x

[nomoreexcuses-yesyoucan]

WORK HARD PLAY HARD

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NO PAIN NO GAIN

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All these sayings have a significant meaning in my life.

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All true! Results will not come without work, sometimes there is pain and you work through it.

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When you do this then you can play hard and have fun!

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#neversettle #iam1stphorm #1stphorm #legionofboom #life #momsthatlift #weightloss #bestrong #workout #fitgirl #healthylife #motivation #fitness #mombodsquad #liftweights #nomoreexcusesyes #yesyoucan #stoptheexcuses #fitnessmom #busymom #youvsyou

[nomoreexcuses-yesyoucan]

𝗟𝗶𝗳𝗲 𝘄𝗶𝗹𝗹 𝗸𝗻𝗼𝗰𝗸 𝘆𝗼𝘂 𝗱𝗼𝘄𝗻, 𝘆𝗼𝘂 𝗰𝗵𝗼𝗼𝘀𝗲 𝘄𝗵𝗲𝘁𝗵𝗲𝗿 𝘁𝗼 𝗴𝗲𝘁 𝗯𝗮𝗰𝗸 𝘂𝗽 𝗮𝗻𝗱 𝗸𝗲𝗲𝗽 𝗴𝗼𝗶𝗻𝗴

.

𝘚𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘸𝘦 𝘧𝘢𝘭𝘭, 𝘴𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘸𝘦 𝘴𝘵𝘶𝘮𝘣𝘭𝘦, 𝘣𝘶𝘵 𝘸𝘦 𝘤𝘢𝘯'𝘵 𝘴𝘵𝘢𝘺 𝘥𝘰𝘸𝘯. 𝘞𝘦 𝘤𝘢𝘯'𝘵 𝘢𝘭𝘭𝘰𝘸 𝘭𝘪𝘧𝘦 𝘵𝘰 𝘣𝘦𝘢𝘵 𝘶𝘴 𝘥𝘰𝘸𝘯. 𝘌𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘩𝘢𝘱𝘱𝘦𝘯𝘴 𝘧𝘰𝘳 𝘢 𝘳𝘦𝘢𝘴𝘰𝘯, 𝘢𝘯𝘥 𝘪𝘵 𝘣𝘶𝘪𝘭𝘥𝘴 𝘤𝘩𝘢𝘳𝘢𝘤𝘵𝘦𝘳 𝘪𝘯 𝘶𝘴, 𝘢𝘯𝘥 𝘪𝘵 𝘵𝘦𝘭𝘭𝘴 𝘶𝘴 𝘸𝘩𝘢𝘵 𝘸𝘦 𝘢𝘳𝘦 𝘢𝘣𝘰𝘶𝘵 𝘢𝘯𝘥 𝘩𝘰𝘸 𝘴𝘵𝘳𝘰𝘯𝘨 𝘸𝘦 𝘳𝘦𝘢𝘭𝘭𝘺 𝘢𝘳𝘦 𝘸𝘩𝘦𝘯 𝘸𝘦 𝘥𝘪𝘥𝘯'𝘵 𝘵𝘩𝘪𝘯𝘬 𝘸𝘦 𝘤𝘰𝘶𝘭𝘥 𝘣𝘦 𝘵𝘩𝘢𝘵 𝘴𝘵𝘳𝘰𝘯𝘨

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𝙊𝙪𝙧 𝙢𝙞𝙣𝙙𝙨 𝙖𝙧𝙚 𝙤𝙪𝙧 𝙢𝙤𝙨𝙩 𝙥𝙤𝙬𝙚𝙧𝙛𝙪𝙡 𝙩𝙤𝙤𝙡. 𝙒𝙚 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙡𝙚𝙖𝙧𝙣 𝙩𝙤 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙞𝙩 𝙨𝙤 𝙞𝙩 𝙙𝙤𝙚𝙨𝙣𝙩 𝗖𝗼𝗻𝘁𝗿𝗼𝗹 𝘂𝘀!

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#iam1stphorm #neversettle #legionofboom #execute #nevergiveup #youvsyou

#bestrong

#legionofboom #life #momsthatlift #quotes #quotestoliveby #strongmind #yesyoucan #stoptheexcuses #fitnessmom #busymom #character

[nomoreexcuses-yesyoucan]

(っ◔◡◔)っ ♥ Eating Can Be Fun! ♥

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just because you are trying to be healthier doesn't mean eating has to suck!

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That is the benefits of tracking your foods. You start to recognize what adds up and how to control certain things.

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This is the problem with those of us who "think" we are eating healthy because we have salads for lunch and dinner. That's not enough! Are you having enough protein in the day, I am willing to bet you anything you are not!

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Lack of protein alone is what is hindering your progress. Seriously bet me and track your food for 1 week and show me your protein numbers!

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🆆🅷🅾'🆂 🅸🅽?

#fitness #personaltrainer #nutrition #healthy #lifestyle #momsthatlift #weightloss #workout #exercise #mombodsquad #eathealthy #healthylife #food #foodporn

[nomoreexcuses-yesyoucan]

You can get started NOW

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RESULTS WONT HAPPEN OVER NIGHT!

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This challenge can help get you started. What you get

.

.

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🍱 FREE custom diet plans

💪 FREE custom workout plans

👨🏽‍💻 FREE coaching-by Me😁😁

💻 FREE Blogs

📽 FREE Training videos

📖 FREE E-Books

🍰 FREE healthy Recipes

📞 FREE help from 1st Phorm's NASM Certified Personal Trainers and NASM Certified Fitness Nutrition Specialists- when needed.

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All this by downloading the mytransphormation app. Link in my bio. Www.mytransphormationstartstoday/nomoreexcuses

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Register now, official start date is Monday the 21st.

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#iam1stphorm #neversettle #legionofboom #1stphorm #youvsyou #nomoreexcuses #yesyoucan #challenge #mytransphormationstartstoday #nomoreexcusesyesyoucan #weightloss #workout #exercise #mombodsquad #motivate #fitgirl #healthylife #fitness #fitnessmom #fitover40 #momsthatlift #onlinetraining #personaltrainer #nutrition #healthy #lifestyle

[nomoreexcuses-yesyoucan]

Together we can accomplish anything

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Life is not all rainbows and butterflies, although we do seem to have a lot of that in our life 🦋🌈 😜

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But we have been able to accomplish anything we set our hearts and minds to. We have faced many obstacles raising 3 girls and have made it through every one. We have many plans ahead of us and I know we will fulfill those plans.

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As I always say EVERYTHING HAPPENS FOR A REASON, whatever the reasons are we always take it for what it is and move forward. There is nothing we can not accomplish and as long as we are together we will cross that finish line ALWAYS. ❣@heathersb129

📸@1stphorm

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#neversettle #iam1stphorm #1stphorm #1stphorm #legionofboom #life #momsthatlift #weightloss #bestrong #nomoreexcusesyesyoucan #yesyoucan #stoptheexcuses #fitnessmom #busymom #youvsyou #mombodsquad #motivate #gayfitness #gaygirl #onelove #mywife #lgbt #finishline

[nomoreexcuses-yesyoucan]

Never thought this would be me

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That chick at the gym mixing her protein 🤷‍♀️

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What can I say, I am that chick! I work too damn hard to waste it. What do I mean?

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I mean that I have had to learn the importance of post workout recovery. Its. It just having any protein.

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Having a fast digesting protein and carbohydrate is what's important. One that will start the recovery process immediately and help with building lean muscle mass and burn more fat.

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What I take is phormula 1 and ignition. This stack is what has helped me get where I am today. Not all proteins are made the same if you want to know about this particular stack reach out I am always open to questions and to help.

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#iam1stphorm #neversettle #legionofboom #1stphorm #youvsyou #nomoreexcuses #yesyoucan #postworkout #protein #carbohydrate #bloating #weightloss #fastdigesting #stack #workout #exercise #mombodsquad #motivate #fitgirl

[nomoreexcuses-yesyoucan]

🅵🅻🅴🆇 🅵🆁🅸🅳🅰🆈

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“Don’t make friends who are comfortable to be with. Make friends who will force you to lever yourself up.”

– Thomas J. Watson

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Surround yourself with like minded people and you will walk around with a smile.

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We are @1stphorm

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#iam1stphorm #neversettle #legionofboom #1stphorm #youvsyou #nomoreexcuses #yesyoucan #flexfriday #workout #fitness #gymflow #gym #gymrats #momsthatlif #fitover40 #protein

[nomoreexcuses-yesyoucan]

𝗬𝗼𝘂 𝗘𝘃𝗲𝗿 𝗙𝗲𝗲𝗹 𝗟𝗶𝗸𝗲 𝗬𝗼𝘂 𝗔𝗿𝗲 𝗕𝗲𝗶𝗻𝗴 𝗪𝗮𝘁𝗰𝗵𝗲𝗱...

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Well everytime I put a piece of bad unhealthy food or snack in my mouth I feel like I am being judged.

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Unfortunately sometimes I may be, because that's how some people are in this world. BUT in reality I am doing nothing wrong here.

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I preach nutrition and a healthy life 24/7 because that's how I live my life. Doesnt mean you can not indulge in some treats ever! It's when you do it the other way around that's a problem.

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So if you are living that healthy life treat yourself in moderation because trust me you will feel the effects of inflammation in the gut and poor digestion the next day 🤢🤢 BUT if you are one of those that judge, unless you live this perfect flawless life, #🅳🅽🆃🅹🆄🅳🅶🅴 instead eat Ice Cream!

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#iam1stphorm #neversettle #legionofboom #1stphorm #youvsyou #nomoreexcuses #treatyourself #icecream #applegates #cow #eathealthy #healthylife #lifestyle #momsthatlift #weightloss

[nomoreexcuses-yesyoucan]

NOW WHAT? . so your told have protein, ok what kind of protein? . Funny you ask, this weekend I met an awesome young Uber driver and we got into talking about supplements but mainly protein. . Hes been working out and having protein here and there but what I realized was that he didnt know there was different kinds of protein. . Just like I explained to him, I will here, very simple. There is your protein that can serve as a meal replacement 🥗 and then there is your post workout protein 💪 . Difference very simple, post workout you want a protein that will be faster digesting and help your recovery process. Hydrolyzed Whey protein isolate 90% or more purest form of protein like Phormula1. Level 1 is your Whey protein concentrate which is slower digesting and is the reason why it can serve as a meal replacement and help keep your body anabolic through out the day. . See it's that simple. I mean if you want more of a complex breakdown I can do that for you, just message me 😜 . #IAM1STPHORM #legionofboom #1stphorm #youvsyou #nomoreexcuses #yesyoucan #postworkout #supplements #micronutrients #mealreplacement #fastdigesting #protein #workout #fitmom #fitness #fitnessmom #fatloss #fitover40 #musclerecovery (at Bloomfield, New Jersey) https://www.instagram.com/p/B3UJpPYjZ7K/?igshid=jdf8o1k325lq

[nomoreexcuses-yesyoucan]

Amazing is an understatement . What being here at this location means to me can not be put into simple words. . I am not the best at putting my thoughts into words either. But I will try to summarize. . I have been seeing this location on video for years. I've seen athletes and other @1stphorm affiliates spend time here. All I could say is 1 day. . That 1 day was this weekend. I worked hard and did what I love to show that I deserved to be there and to show how bad I wanted it. Well what @1stphorm did for everyone that attended was just AMAZING! They thought of EVERYTHING. . Thank you may not be enough but the only way to thank you guys is to keep doing what I am doing and showing how much we appreciate all you all do Day in and Day out! . #thankful #100to0 #gratitude #iam1stphorm #1stphorm #legionofboom #life #grateful #frisellafarms #1pfallfest (at Grubville, Missouri) https://www.instagram.com/p/B3R2_FYDYxa/?igshid=1x8rmfoj654fw

[nomoreexcuses-yesyoucan]

🆆🅰🆃🅲🅷 🆈🅾🆄🆁 🆂🆄🆁🆁🅾🆄🅽🅳🅸🅽🅶 . What you surround yourself with will influence your path. . You surround yourself with negativity you will absorb negativity, surround yourself with positivity and you will release positivety. . Surround yourself with what you are passionate about and it will release that inner beast! . Have an awesome Saturday! . #IAM1STPHORM #legionofboom #neversettle #1stphorm #youvsyou #nomoreexcuses #yesyoucan #nomoreexcusesyesyoucan #fitmom #fitness #life #push #fitover40 #momsthatlift #mombodsquad #motivate #fitgirl #healthylife #houseofpain (at House of Pain Gym) https://www.instagram.com/p/B3O9EWIDfD0/?igshid=1hk97rh745xqt

[nomoreexcuses-yesyoucan]

“𝙏𝙝𝙚 𝙘𝙡𝙤𝙘𝙠 𝙞𝙨 𝙩𝙞𝙘𝙠𝙞𝙣𝙜. 𝘼𝙧𝙚 𝙮𝙤𝙪 𝙗𝙚𝙘𝙤𝙢𝙞𝙣𝙜 𝙩𝙝𝙚 𝙥𝙚𝙧𝙨𝙤𝙣 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙗𝙚?” — 𝙂𝙧𝙚𝙜 𝙋𝙡𝙞𝙩𝙩 . Everyday I wake up planning on being better than I was yesterday. Whether its mentally or physically I̲ ̲w̲a̲n̲t̲ ̲t̲o̲ ̲g̲r̲o̲w̲ ̲m̲o̲r̲e̲.̲ . 𝗧𝗶𝗺𝗲 𝗱𝗼𝗲𝘀 𝗻𝗼𝘁 𝘀𝘁𝗮𝗻𝗱 𝘀𝘁𝗶𝗹𝗹 so I recommend we stop making excuses for ourselves and start making something out of the time we do have. . If its physical then get off your ass and workout, if it's mental find something that will challenge you mentally or educate you in some way. Just stop wasting time. . #IAM1STPHORM #neversettle #1stphorm #legionofboom #time #youvsyou #nomoreexcuses #yesyoucan #challenge #betteryourself #betteryou #educate #train #workout #fitmom #fitness #life #momsthatlift #bestrong #mentaltoughness #mentallystrong #motivate #motivation 📸 @heathersb129 (at Bloomfield, New Jersey) https://www.instagram.com/p/B3MO5iyDNek/?igshid=z2c4gr1uzgyt

[nomoreexcuses-yesyoucan]

🆃🅾🆄🅶🅷 🅻🅾🆅🅴 . Results come with consistency. It has taken me years to learn this and see the results from this. As you can see from pics. . From my 1st ever competition to training myself and others. You can not be consistent Monday thru Friday and screw up on the weekend and expect results. It just doesnt happen that way. . It's been a little over 2 weeks since the transphormation challenge ended and we finished #75hard . I have not been 100% consistent so I am up about 3lbs. Pictures may not show it but trust me I see it and feel it. But I accept it because it was all me. . What do i mean by consistent, well for 1 tracking your meals so you know where you are at. Sticking to your macros and not going over, working out minimum of 3 days but preferably 5 days and maybe walking the other 2. Not over indulging on the weekends or every weekend, saving it for a special occasion. All these things will keep you on track and or help you reach your goals. Trust me without tracking you will never be consistent. . So if you dont see the results you want and are doing all the above 100% then I'd say I'm failing you somewhere but until that happens I will continue to be your #1 supporter and guiding you in the right direction for as long as it takes. BUT remember, only you can control what you eat day in and day out. Exercise is less than half the work. . #toughlove #iam1stphorm #1stphorm #legionofboom #life #momsthatlift #neversettle #youvsyou #consistency #progress #results #mytransphormationstartstoday #transphormation #beforeandafter #fit #fitmom #momsthatlift #mombodsquad #motivate #fitgirl #healthylife #motivation #fitover40 #protein #personaltrainer #nutrition #healthy #onlinetraining (at Bloomfield, New Jersey) https://www.instagram.com/p/B3J8RDdDgQv/?igshid=o5smyz2kl7t4

[nomoreexcuses-yesyoucan]

𝗗𝗼𝗻𝘁 𝗪𝗮𝘀𝘁𝗲 𝗬𝗼𝘂𝗿 𝗧𝗶𝗺𝗲 . 🅳🅾🅽🆃 work your ass off and then not recover properly. . So what I do 𝗽𝗼𝘀𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 is what I recommend you do postworkout. Taking a fast digesting protein and carbohydrate is what I do! What does that even mean or do? . Well it's what has been helping me with my results. Whether your gaining weight, losing weight, gaining muscle, what you do postworkout can make it or break it! This is the only time that whole foods would not be a better option. . You see whole foods would take too long to break down and get into the muscles and start repairing the broken down muscle tissue that you just killed at the gym. It will prolong your recovery, making you more sore. Which in turn will effect your performance the next day. . The combination of a low temperate processed, hydrolyzed protein, and fast digesting multivitamin blend carbohydrate is what will keep your body moving in the right direction and get you the results you are looking for. . I personally take @1stphorm phormula1 and Ignition. It's what has been working for me and my clients. . #iam1stphorm #neversettle #legionofboom #1stphorm #youvsyou #nomoreexcuses #yesyoucan #postworkout #recover #recovery #fit #girlswithtattoos #homegym #girlswithmuscle #fitmom #momsthatlift #mombodsquad #motivate #fitover40 #protein #carbohydrate (at Planet Fitness) https://www.instagram.com/p/B3HMw60Dm8M/?igshid=509g5zy0r21i