#bkofitness

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Happy birthday to this old head @brigarnett Hope you have a great birthday cuz! ___ Keep doing the positive things you are doing in life, your influencing and motivating people that you don’t even know you are. Keep being the amazing father you are, and keep raising those two amazing kids! I wish we were a little closer then we are, but, none the less I’m glad to call you family! Have a great birthday and Halloween little Dwayne. ____________________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 #neversettle #legionofboom #1stphorm #1stphormathletesearch ____________________________________________ #gym #followme #fitlife #fitfam #instafit #bodypositive #fitspiration #gymmotivation #gymlife (at CrossFit Toms River)

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Decided to switch up my back workout today. Instead of doing conventional rack pulls, decided to do sumo (wide) rack pulls for the first time in over a year. I haven’t been able to go wide since my 2nd ACL year, but, must say it felt comfortable! ____ Banged out a quick 5x5 set, finished with a big boy weight of 495 for 4.5 (slipped a little at the end). But, I’ll take that for a start! Wasn’t the best form but we’ll work on it! Felt good to switch it up, Keep the muscles guessing! Almost bulk season so keep getting after it people! _______ Contact me now to get yourself started on the right path to a new you! Workout Routines, nutritional plans, Gear, and much much more are available to you today! Don’t wait to get stared! ____________________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 #neversettle ____________________________________________ #gym #followme #fitlife #fitfam #instafit #instagood #bodypositive #legionofboom #fitspiration #gymmotivation #1stphormathletesearch (at LA Fitness - EAST NORRITON/SWEDE SQUARE)

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I want to give a huge birthday shoutout to the most amazing, most loving, caring and important person in my life, happy birthday Mom! . Life hasn’t always been the easiest, but, through thick and thin I know I can always count on you to help me get through, to help guide me to do what’s right, to stay positive, to stay ahead and to never let my head fall. . Thank you for giving me the motivation to always keep fighting. You are one of the strongest people I know, one of the most caring and kind hearted people I know. Thank you for always being there. I know we may not always like each other, we may have our arguments and fight sometimes. . But, as I grow older I come to realize that your my best friend. And without you I wouldn’t be able to have accomplished what I have in life, and I wouldn’t have the desire to continue after my goals now. Love you to infinity and back! Happy birthday! _______ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #neversettle #legionofboom #1stphorm #1stphormathletesearch _______________________ #instafit #gymlife #fitnessaddict #fitnessmotivation #fitlife #weightloss #fitgirl #gains #fitspiration #shredded #fitnessmodel #physique #nutrition #fitnessjourney #getfit #cleaneating #family

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When you got no ACL in your left knee, you have to adjust the way you do some workouts. Went hard after the bench squats today! Got to make those gains one way or another! ___ If you do one positive thing today, make sure you #nevermissamonday !! Always got #legday real hard. Helps the rest of the body grow! Who wants to get he next leg day with me!!?? _______ Contact me now to get yourself started on the right path to a new you! Workout Routines, nutritional plans, Gear, and much much more are available to you today! Don’t wait to get started! ____________________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 #neversettle #legionofboom #1stphorm #1stphormathletesearch ____________________________________________ #gym #followme #fitlife #fitfam #instafit #bodypositive #fitspiration #gymmotivation #gymlife #squats #swole #gains (at LA Fitness - EAST NORRITON/SWEDE SQUARE)

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To many people give up on their workout routine, or diet plan because they do not see dramatic results right away. Never forget that slow progress. Is progress. ___ Take each day as a new day, and continue working hard. One day you will wake up and have the body you always wanted, or lift that weight you always couldn’t. Keep pushing forward, never give up, believe in yourself and it will come. ____ Contact me now to join the big boy club! Come join the BKO Team now!! Customized workouts routines, diet plan, apparel, and much more awaits you! Message me now to get started! _____________________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 #neversettle ____________________________________________ #gym #followme #fitlife #fitnessjourney #instafit #instagood #bodypositive #legionofboom #fitspiration #gymmotivation #1stphormathletesearch (at Montgomery County, Pennsylvania)

[bkofitness-blog]

Thinking about getting another #tbt BKO Boot Camp in on Sunday! 🤔 if your interested contact me now and we can see if we can get one going! Has to be in the morning before the #eagles game tho! ______ Call, text, DM or comment below to get yourself started with the BKO Team. Customized workouts, diets, fitness gear and much more are available to you now! Contact me now to get started! _____________________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 #neversettle ____________________________________________ #gym #followme #fitlife #fitnessjourney #instafit #instagood #bodypositive #legionofboom #fitspiration #gymmotivation #1stphormathletesearch (at LA Fitness - COLLEGEVILLE)

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Wasn’t in the mood to be in the gym very long today. Considering I had a long day, and a lot to do tonight! So, I decided to do a triple set drop set death day routine! And I just say I felt the pump! _____ Instead of doing a normal persons routine, I decide to do a workout that involves triple sets, drop sets, heavy weight and high reps. Completely destroyed #back and #triceps tonight! _____ As you see here, I’m finishing off my workout with a triple set of barbell rows, first pin rack pulls and diamond pushups! Hell of a pump thanks to @1stphorm Always good to change your workouts up once in a while, great way to challenge your body! ___________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 ____________________________________________ #gym #followme #fitlife #trainer #healthylifestyle #fitnessjourney #instafit #instagood #bodypositive #legionofboom #fitspiration #gymmotivation #1stphormathletesearch (at LA Fitness - EAST NORRITON/SWEDE SQUARE)

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In the words of Batman himself.....When it comes to fitness, a lot of people are scared to try new exercises, lift heavier weights, etc. When it comes to dieting, a lot of people get off the “healthy” path and follow the unhealthy eating habits of those around them. _____ Today I challenge you all to face those struggles head on, and change he way you live. If you want to see change in yourself, it starts in your mind. Starting today, don’t allow the negatives around you, or any of your fears to stop you from achieving something you dream of. Decide what is important in your life, what you truly want- and don’t let anything stand in your way of getting that. Overcome your struggles, fears and bumps in the road and become a stronger version of yourself starting today! _______ 💥Call, Comment or message me now to join the BKO Team. Workouts, nutritional information, fitness gear and Supplements are available to you. ___________________________________________ #gym #fitness #like4like #transformationtuesday #followme #fitfam #fitlife #trainer #healthylifestyle #bethe1 #fitspo #instafit #instagood #bodypositive #duespaid #1stphormathletesearch #transformationchallenge _______________________ #iam1stphorm #wedothework #bkofitness #pitbullsofinstagram (at Retro Fitness)

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Ayyy #shoutout to my day one getting that lift in @__devin.__ Jusy a girl trying to make those gains! Keep grinding girl 💪🏽💪🏽#wcw #wce ______ ____ 💥Call, Comment or message me now to join the BKO and 1st Phorm Team. Workouts, nutritional information, fitness gear and Supplements are available to you. ___________________________________________ #gym #fitness #like4like #mcm #followme #fitfam #fitlife #trainer #healthylifestyle #bethe1 #fitspo #instafit #instagood #bodypositive #duespaid #1stphormathletesearch _______________________ #iam1stphorm #wedothework #bkofitness (at Clearwater Beach Fitness)

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Ayyyy #shoutout to @eaquirk for doing those curls for the girls!!! Glad to have you part of the BKO Team and part of my close inner circle! Keep grinding girl! Already made huge improvements, keep working at it and you’ll make yourself even prouder! Let’s get a session in soon!!!! I need you to show me up on arm day 💪🏽. wcw #wce — — #IAM1STPHORM #BKOFITNESS ___________________ #duespaid #wedothework #1stphormathletesearch #bethe1 ____________________________________________ #gym #followme #fitlife #trainer #healthylifestyle #fitnessjourney #instafit #instagood #bodypositive #legionofboom #fitspiration #gymmotivation #fitchick (at LA Fitness - ANDORRA)

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How many of you have been injured and people constantly told you - well your fitness days are over. You will never be the same! You will never be able to be in top shape again! You won’t be able to play sports again. Blah blah blah. . Well let me tell you ... all the negative things people say to you are usually bullshit. . We all fall. But, how many of us get back up? .... not as many as you would think. . I have been injured so many times I can’t even count anymore. Tore my ACL 3 times, and currently have a year in my left knee. But, it doesn’t hold me back! . Why is that? . Simply because I refuse to stay down. . There are so many people out there that are worse off then me. So why would I stop chasing my goals, stop going after my dreams - when some people have no choose on what they can do!? ... I WONT. ... so YOU SHOULDN’T EITHER! . Two years ago I tore my ACL/MCL/PCL and Meniscus in my left knee. I felt like I was done everything. But, I refused to give up. . Stared eating better. Stares doing different exercises. Less weight - More Reps. . Changing my lifestyle and the way I worked out has gone a long way. My body feels better. My body looks better. And I am more confident and satisfied with where I am. . Your #transformation should be about YOU. Not anyone else, just you. You have to allow yourself to learn new things in order to grow and change for the better. Sometimes what someone else does to stay healthy - just isn’t for you. So, explore new things and find what is best for you. . If you put your all into things, stay dedicated, stay committed and always work hard - you can achieve any goal you have. . Never give up. #trusttheprocess . . Need help or advice for new workouts or diets - feel free to message me! Contact me now for new routines, new diets and supplement advice! I will gladly help you reach your goals! . . . . #iam1stphorm #bkofitness (at LA Fitness - EAST NORRITON/SWEDE SQUARE)

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Chest day. . No ... that does not mean bench press day. . When doing chest - make sure you target the entire muscle! Stop doing bench press and flat dumbbell press and thinking you are hitting your entire chest! . Make sure to hit your upper chest, and lower chest as well. Otherwise you will not fully work the chest muscle. And your chest will be flat and not rounded and thick like you want! . For upper chest - start crushing incline work. Ass in some incline bench press, incline dumbbells and incline machine work. . For lower chest - start crushing some decline work! Add in some dips, add in some decline dumbbell press or decline bench press. . Alternate the sets and reps you sue for chest. Be sure to do both heavy and high rep. This will help keep strength and size! . For more tips on #chestday messege me now. . . #iam1stphorm #bkofitness (at Anytime Fitness - Oaks)

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It’s #turnuptuesday ! . Time to he that butt in gear! . Stop worrying so much about the people next to you. Stop worrying so much about the other people at the gym. . Are some people in better shape then you? Yes. Are some people stronger than you? Yes. But, who cares! The only thing you should be worried about is being better than you were yesterday, better than you were last week or last year! . Don’t be ashamed to go to the gym and be weak as heck, or not know what to do.... everyone was once there! The gym is a place to get better! So as long as you are there - you should be working on getting better. Not worrying about others opinions of you. . Did you start your workouts yesterday? If so keep grinding today. Keep the progress going. . Did you work late and couldn’t make the gym yesterday? That’s fine too. Do your best to get there today! Or do some squats and pushups at home! . Do something today that your you’re future self would be proud of. Stop waiting for tomorrow. Make yourself better today! . Need help with workouts? Need help with new exercises? Need help with a new diet?? Message me now! I would be glad to help you reach your goals! So do not be afraid to reach out! . . . #iam1stphorm #bkofitness (at LA Fitness - TURNERSVILLE)

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Eat carbs with less guilt! Around 1st Phorm Headquarters, to say we LOVE our carbs is quite the understatement. 🍺🍷🍩🌮🍕🍔🥞🌯 ⠀⠀⠀⠀⠀⠀⠀⠀ So to help lessen the downside to eating them, we take our Glucose Disposal Agent every meal because it helps stabilize our blood sugar levels (keeping fat storage to a minimum) and keep cravings under control. ⠀⠀⠀⠀⠀⠀⠀⠀ Improving your body’s sensitivity to insulin will not only load more glycogen into the muscle, but it also increases how efficiently you uptake other valuable nutrients that your muscle needs to repair and recover! ⠀⠀⠀⠀⠀⠀⠀⠀ This is one of our most misunderstood products but also one of the most powerful when it comes to fat loss. . Checkout my link in the bio for more info! Or feel free to message me! . . #iam1stphorm #bkofitness

[bkofitness-blog]

SUCCESS DOESNT HAPPEN OVERNIGHT. . That is such a simple - yet hard thing for is to comprehend. . Just a little reminder to myself, and to all of you that things take time! Rome wasn’t built in a day. So nether will your success. If you work hard, do the work, eat well - the results will come! . It is important to trust the process. And remember that your goals are not going to be the same as someone else’s. So don’t get distracted or discouraged by others journey. . This is your path. Stay on track & stay focused on YOU. Remind yourself why YOU started. . Don’t quit because you don’t see the results after two days.. stick to the plan! Consistency is key! Everyday will not be easy. Some days are going to be hard as hell. But those are the days that are most important. Push yourself and you will progress closer to your goal and you will become mentally stronger. Never quit! . There are to many people who are inconsistent and quit on themselves. To many people do not take pride in the fact that they are capable of anything. Do not set a goal and expect to reach it by not doing the work! Push yourself, don’t make excuses and instead of saying what you should do - just do it! . Results only happen when you give 100% - 100% of the time! Not just when you feel like it! . You can conquer your goal you set, as long as you know it takes time and you are willing to do the dirty work. Don’t depend on other people- hold yourself accountable because nothing will be handed to you. If you make the right choices - you CAN and You WILL get the results you want! . We all tend to be impatient sometimes. I myself tend to “want things RIGHT now.” But, that usually is not the case and it leads to disappointment. That is not how life works. Once we realize that.. we will be happier. Things take time. Things take work. So put the work in and get the results! Never give up! . Need help? Contact me now for advice! ______________ #iam1stphorm #bkofitness (at LA Fitness - ALLENTOWN)

[bkofitness-blog]

You don’t always need to lift weights to get a workout in. And you don’t always need to run or ride a bike to get your cardio in. . Got a solid workout in with my boy today @briancondran . . Want a good workout in? Try out these exercises. You can be on your way to being an #americanninjawarrior ASAP! . The rope climbs are no joke. Pure hand strength and upper body strength. One of the hardest exercises you’ll ever try. So get to it! . . #iam1stphorm #bkofitness (at Crunch - East Norriton)