#bkofitness

[bkofitness-blog]

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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After officially starting bulk season - must say the first 3 days of loading up on calories was a success. But, today is low carb day - so, I apologize now if I become an asshole as the day goes on! ____ I have never been one to count calories, or record what I eat. But, I must say that recording what I have eaten the last few days has really helped me continue loading up on calories. I highly recommend recording what you eat during a bulk, it has helped me make sure I get plenty of extra calories so I can gain the extra weight I want to add on 💪🏽 Not really worried about the percentage of carbs, protein or fat - but, tracking has given me a general idea of how many calories I have, and how many more I should eat! Gain season is officially on! ____________________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 #neversettle #legionofboom #1stphorm #1stphormathletesearch ____________________________________________ #gym #followme #fitlife #fitfam #instafit #bodypositive #fitspiration #gymmotivation #gymlife #carbcycling #cleanbulk #healthylifestyle #fitbody #fitchick (at Retro Fitness Of East Norriton)

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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)

[bkofitness-blog]

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)

[bkofitness-blog]

Full of carbs and still feeling good. Yeahhhh it’s #flexfriday so it has to be done, it’s kind of a big deal 💪🏽💪🏽 Get after it this weekend people! _____ Don’t wait any longer, contact me now to get yourself a customized workout, nutritional plan, fitness gear, and much more! Feel free to contact me with any questions or concerns- BKO is always here to help. Join the team now by messaging, or calling me today! ____________________ #IAM1STPHORM #BKOFITNESS ____________________ #duespaid #wedothework #bethe1 #neversettle #legionofboom #1stphorm #1stphormathletesearch ____________________________________________ #gym #followme #fitlife #fitfam #instafit #bodypositive #fitspiration #gymmotivation #gymlife #gains #bulkingseason (at LA Fitness - WEST CHESTER-PAOLI PIKE, PA)

[bkofitness-blog]

Big win again last night! Bird gang on fire baby! Let’s keep the train running! Look at those odds! Best team in the NFC Hands down right now! The WentZ Wagon still has some room to jump on board! #transformationtueaday 🦅🦅🦅 _____ Contact me to get yourself started on the right path now! Workout Routines, Diet plans, supplement information, and much more is available to you today. ___________________________________________ #gym #fitness #like4like #followme #fitfam #fitlife #trainer #healthylifestyle #bethe1 #fitspo #instafit #instagood #bodypositive #duespaid #1stphormathletesearch #transformationchallenge _______________________ #iam1stphorm #wedothework #bkofitness (at Lincoln Financial Field)

[bkofitness-blog]

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)

[bkofitness-blog]

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)

[bkofitness-blog]

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)

[bkofitness-blog]

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)

[bkofitness-blog]

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)

[bkofitness-blog]

When it’s about to be one of your “brother from another’s birthdays,” the family all has to link up for some dinner and drinks. Happy almost birthday Ken @ken_eppley #bko . _______ 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 (at Montgomery County, Pennsylvania)

[bkofitness-blog]

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)

[bkofitness-blog]

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)