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Day 261 I am grateful for appreciation. Often times we work our asses off trying to be the best we can possibly be. We do this simply in order to reach our full potential as human beings. However sometimes it feels good to acknowledged by the world around us. All the effort and progress feels amazing but it all means just a bit more when it’s a shared experience worth he world around us. This is important towards ourselves as well as acknowledging it in others around us. Now it’s your turn Get your day started correctly and Write one thing you are grateful here 👇 Something that I started to do years ago was a gratitude calendar I used to just wake up and start my day not really paying much attention and basically being subjected to feel whatever the day had in store for me This gave the chance for negativity to creep in if things didn’t start great So I started doing this instead. In order to start everyday on my terms and happy I started to write down one thing that I was grateful for. I wrote Something that made me feel good about life. It let me be overcome with happiness and that’s now how I start everyday In order to help anyone that needs it I’m now going to do my gratitude calendar here on Instagram and let you partake in it too Every morning I will put one thing I’m grateful for and share my happiness. Please join in and write your one thing your grateful for in the comments Most people wake up and go straight to their phones and to Instagram . Let’s make the first thing they see great

Im gonna shout it out to decline pushups! I wont be able to do these soon 😭 . . Im going to make today an intense AF workout and try to get in as many extra pushups as I can! Looks like were doing Flying Scorpion Pushups today anyways!!! . . The end of the week...I know a lot of us women are aligned lately and weve all been pretty down, out and just plain ol bummed. But, we got this sis. We got this 💪🏻 .

: ———————————————————————— Thanks Tia for letting me a part of your big day! Congratulations to you and your new Husband!!———————————————————————— #prep #coach #lasvegas #1stphorm #wbff #duespaid #lasvegas #inspire #onlinecoach #lifestyle #fitness #nutrition #bodybuilding #competitor #npc #jednorth #npcmidwest #npcwestcoast #ifbb #competitor #athlete #aesthetics #fitness #fitnessmodel #musclesport #muscletech #fitnessjourney #gymshark #nanbfbikini #gym #weightlifting #classicphysique ————————————————————————

Lately swing to much individuality on pictures and also on videos, trying to help them self, and never to help someone else, even people that has never helped are now trying to impress to get money and get attention, so to start helping people first start with your self, and also it’s not only about Body but also your mind. #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid

First race post back surgery! It has been 2 months and since I’m able to walk 4 miles no problem, walking a 5k shouldn’t be an issue! Yes, walking! 😂 Should be fun though and that is what it is all about! Hope to see some of y’all out there! @therunningelements #5k #motivated #iam1stphorm

#backday continues to be my favorite large muscle group to train. I couldnt be happier to hit a good session since compromising my trap last week. Definitely going to stay on top of the preventative maintenance so that doesnt put me out again! ___________________________________________ Pull Ups: 4 sets: AMRAP Single Arm Dumbbell Rows: 5 sets 10-15 Reps Squat Hold Banded Mid Rows: 4 sets 20-25 Reps Single Arm Banded Lat Pull: 4 sets 15-20 Reps Banded Lat Pull Down: 4 sets 20-25 Reps Pull Ups: 4 sets: AMRAP ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ #summitfitness #fitness #gymlife #personaltrainer #fitfam #fitnessmotivation #instafit #godfirst #1stphorm #legionofboom #NeverSettle #mytransphormation #weightloss #transformation #motivation @1stphorm #npc #ifbbpro #bikini #contestprep #mytransphormationstartstoday #powercouples #entrapenuer #livingthedream #wolfhybrid #wolfdog @jeremy.d.mullins #fallsprintchallenge #powerblockdumbbells

Big thank you to @trianapoles for the most difficult class I’ve taken in a while! Her style is so different from mine and a great challenge. I felt like a total spaz tonight and loved every minute. ❤️ #keepchallenging #getoutofthecomfortzone #myhappyplace

Vitamin supps + hsn because I want luscious hair and beautiful skin while creating my foundation. Trying out some new #1stphorm products. Back to the grind of changing the game. . . . #bigbooty2019 #grindtillyoushine #1stphorm #iam1stphorm #foundationalsupplements #fitnessjourney #teamdilk

The road to nowhere is paved with excuses.” – Mark Bell 10x10 Squats Deadlift Seated calf raise Great Friday night at the bar #iam1stphorm #iammilitarymuscle #legday

This is the look 👀 I give when someone tells me I can’t do something ...👊🏿👊🏿👊🏿. . What a lot of people don’t understand is that I #nevacared about your opinion about what I can or can’t do. .. . . Am I the only one who takes it as a slap in the face when says you aren’t good enough to accomplish this or that ? ... . I run with that and take it as a challenge and I show them better then I can tell them .... if you can count don’t count me out .... That’s where you will go wrong every time. 💯 I’ve been to the bottom and that is not an option any longer all I know is up. If you aren’t rolling with the tide, you will get ran over. 💯 #nevacared #makeaway #100to0 📸 @kaciekfit

⚒⏳📚📝. #iam1stphorm #1stphorm #legionofboom

My date for this for this Friday night: @24hourfitness and @kerstinchantel Figured out muscles ups, although its still a little ugly... Working on it. 😄 #24hourfitness #iam1stphorm #1stphormathletesearch #1stphorm #legionofboom #legionnaire #muscleups

Some people got it... some people dont.... _ We dont have a dam thing but each other and were cool with that!!! _ #1stphorm #iam1stphorm #forever #engaged #powercouple

🔥Proper Bicep Curl Form🔥by @alexnarey . ⏪Swipe⏪ 👈🏻For Videos - 👥 TAG-SAVE-SHARE with someone who needs this . Follow @workout.ability for DAILY tips & motivation . ❌ Don’t let your elbows come forward. This will cause shoulder activation . ❌ Don’t Swing the weight up with momentum . ✅ Concentrate on getting a good squeeze as the top of the curl while keeping your elbows locked in place . ✅ Control the weight on the upward and downward motion of the exercise and keep the tension on them. Don’t go down so far that your biceps relax. Time under tension is important for muscle growth. - #weightloss #fitnesstips #fitfam #weightlosstips #fatlosstips #healthylifestyle #iam1stphorm #1stphorm #fitspo #weightlossjourney

I kept my promise. I found all 99 Dalmatians. #Pongo and Perdita are reunited with all of their pups. Now, I have to seal the keyhole once and for all. Before the darkness engulfs all worlds. - me as #Sora 🗝💙🛡⚔ #KingdomHearts #SquareEnix #Disney #TetsuyaNomura #Riku #Mickey #Donald #Goofy #Keyblade #TheHeartless #101Dalmatians #Playstation 🎮 #RoadtoGains continues... #riseandgrind #fitnessgoals #motivation #gymmotivation #igfitness #1stPhorm #preworkout #postworkoutstack #IAM1STPHORM #LegionOfBoom #CountdowntoBuffness 💪🏻😎

Its the time of the day when you have battles with the one person who can change your life. You. So are you gonna let yourself win and prosper or remain the same. #flexfriday #you #calfveinsstrong #battle #dream #dreambig #purpose #flagnorfail #bodybuilding #bodybuilder

‘You can teach what you know, but you can only reproduce what you are.’ -Pastor TD Jakes . . . First responders, military, police, & the likes of us are really good at two things: 1) taking care of others, & 2) go go go . . We aren’t always so good at taking care of ourselves, or being still. I’ve been so distracted lately making sure others had their oxygen masks on before putting on my own, that I didn’t even realize I was also giving out my own oxygen mask until I felt like I couldn’t breathe. . . I need to spend some time being still long enough to take my mask back & just breathe for a little while. I’m not good at this & I would much rather be a hypocrite & just tell YOU all to check your masks but I am going to humble myself instead & accept that no one wants to have their mask adjusted by someone who is so oxygen depleted themselves they can’t even see. . . It’s okay to need some time for you to recharge- in fact, it’s necessary. . . . . #thinredline #firefighterfamily #love #firefighter #firedepartment #puppy #dog #bestfriends #Dogsofig #femalefirefighter #firefighter_brotherhood #firefighters #firefighterforlife #servicedog #sobriety #gratitude #germanshepherd #1stphorm #mfceo #firefighters #legionofboom #blessed #inspiration #beautiful #military #strength #thinredlinefamily #1stphormathlete #1stphormathletesearch #veteran

finally done with my long ass day 10 hrs of work almost done 2 more days!! here are todays meals of the day!!! along with my EVERYDAY GREENS AND MICROS got my ass kicked by my amazing ass trainer and had my POST WORKOUT PHORMULA-1 & IGNITION DONT MISS OUT ON THEM GAINS!! 1STPHORM HAS AMAZING ASS FLAVORS GET YOURSELF SOME GOOD POST WORKOUT AND YOU WILL SEE AMAZING ASS RESULTS BEST BELIEVE!!! STAY TUNED FOR THE TRANSFORMATION #eatcleantraindirty #staystrong #lifestyle #fitness #fitmom #hardworkpaysoff💪 #healthycooking #foodprep #TRANSFORMING #MYTRANSPHORMATIONSTARTSTODAY #accountabilitychallenge #1stphormathletesearch #1stphorm #IAM1STPHORM #wedothework #legionofboom #duespaid #dreambig

I really hope you find the time to figure out what moves you, what encourages your soul, what you deeply crave from life, and I hope you have the courage to chase that. I hope you have the courage to believe that you are deserving of everything you desire. I hope you remember that you are capable and WORTHY of curating the kind of life for yourself that sparks something within you. I hope you never let convenience, or comfort, or the easiness of standing still put it out. Photographer: @angeljosorio Makeup: @brittnyluvv Stylist : @livelydes

I know I missed #flexfriday but this the first time I had time to sit down. Ive been on the move since 5 this morning. 3 hrs ago at the gym before I came out. Is the Kitchen still open in this joint? Still #noshavenovember 😎 Looking rough in public. #focused #lockedin #1stphorm #duespaid #100to0 #legionofboom #mytransphormationstartstoday #mytransphormationcontinues #gladiatorondeck #warrior #monster #beastinthemaking #beastmode #chicagofit #blackfit #tattoofit #beardfit #TGIF #neversettle #neverbackdown #nosurrender #noretreat #noquit

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-Done for now- Its crazy to think Ive been travelling and coaching professionally since I graduated at 17 years old, and Its pretty awesome to know that only being 20 I still Technically havent even started my life! Knowing this helps me kind of rest my mind and feel hopefull about the future I will create for myself. So as my contract with @pkgenboston ends in 2 days, Im happy to know I am going home and will finally have the time to help my family, friends, and the community down there without feeling rushed about leaving for another 10+ months. I do have one small travel left that I planned for this year, but for now I just want to go home and spend some quality time with those who mean the most to me. Its been too long. #SettlingDown #GetReadyEP ♻️Youtube Link in Bio♻️

The biceps may be growing! ~~~~~ Probably not, but one can only hope! ~~~~~ What did you hit today? ~~~~~ Did you make yourself better today? If yes, Awesome! Keep it up! If not, what’s stopping you? Let’s start, RIGHT. NOW. ~~~~~ Don’t do it for me, do it for the future you! Create your own future. Let’s go, Pham! . . . . . #1stphorm #gym #powerlifting #squats #selfie #physique #supplements #legs #fitnessjourney #legionofboom #duespaid #arms #fitness #crossfit #fit #fitnessmotivation #muscle #progress #iam1stphorm #deadlift #powerlifting #gains #mytransphormationstartstoday #nutrition #fitnessmodel #bodybuilding  #fitspiration #abs #workout #athlete

Well that was a pretty amazing day!! . . Up early to pay them dues...watched @renecreed do the same💥🔥 . . Lumberjacked some wood cc: @jeremy.d.mullins #gruntwork . . Finalized some super exciting things with the @gatewayharleytrekcycling team . . Did a little more Spring planning for the team . . Enjoyed a fine evening with @rolen_creed and his @ourladyschoolfestus Warriors as they advance to the next round in the 2018 Archdiocesan CYC BOYS Soccer Championships, winning tonight 3-1 . . Macros were on point today cc: @jeremy.d.mullins . . I think I’ll wheelie off into the sunset...ya right...errbody knows I can’t wheelie like that... #thatsmyboy . . 📸 @snowymountainphotography . . #transphormation #1stphorm #iam1stphorm #dadbod #doitforyourself #doitforyourfamily #dowork #duespaid #trekbikes #wheelies #healthandfitness #healthylifestyle #makethechange #fliptheswitch #youcandoit #getoffyourass #quitmakingexcuses #noexcuses #familytime #gruntwork #macrocounting #gotobedhappy #squeezeyourday #grateful #thankful #lineofchoice #youdecide #donthasslethehuff

I’ll take a night with these 2 over anything else! ❤️ - In my life I’ve sometimes chosen what I’ve wanted to do over spending time with them. I’m not proud of it, but I can admit it. - Family is numero uno! Never forget it.. don’t get lost in what YOU want. Remember every action, has a reaction no matter if it’s seen now or has future effects. - #family #parentsthatrock #1stphorm #1stphormathletesearch #myfuture #kids #balancedlife #fitnessfamily #neversettle - 💪🏽🇺🇸💊💥

1x30+3x12 for everything...pump was great. . . For 25% off InsaneLabz products, see my bio and follow the link. Use code Patient25. . . . #animalpak #bodybuilder #bodybuilding #evl #beard #1stphorm #rspnutrition #teamrsp #isymfs #ironrebel #ironaddict #powerlifting #getbig #legionofboom #flagnorfail #warhouse #warhousegym #gymshark #insanelabz #livelarge #universalusa #runeverythinglabs

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New Levels/New Devils 😈

Supersets chest tricep: +Rope rehab stretches +Elliptical 5min warm up +1A:bb bench 110lb 3x10 +1B:Db fly 7.5lb 3x10 +2A:Cable fly 12.5lb 3x10 +2B:Cable Low pulley 12.5lb 3x10 +3A:Incline bb press 105lb 3x10 +3B:Incline db hex press 20lb 3x10 +4A:Tricep Single overhead extensions 7.5lb 3x10ea arm +4B:Tricep v grip pushdowns 37.5lb 3x10 +5A:Plated dips 100lb 2x10 +5B:Decline bench press 95lb 2x10 +Elliptical again for 10mins +Sauna for 10mins 🔥💦 #fitfam #weightloss #weightlossjourney #highrep #supersets #supersetworkout #chestday #chestandtris #chestandtriceps #lafitness #iam1stphorm #1stphorm #fallsprint #mytransphormationstartstoday @1stphorm #duespaid #legionofboom #biceptear #bicepsurgery

ayyyyy tomorrow is Saturday 😁💃 gonna do some relaxation 😎 not really i have a lot to do lol i have to go to the airport to pick up my dad ❤️ dont forget guys to check out my abs day workout on my profile 👈 all my love to yall 💙💙 goodnight 😴 #haveagoodnight #sleepwell #nighty #weekendvibes #allmylove #legionofboom #1stphorm #iam1stphorm

“I’m eating healthy but not loosing weight, or inches” _ How many times have you said this? I know I have. About 10 billion times along my journey. It was so frustrating counting calories, and all this “healthy” food and not getting anywhere. - I lacked protein...like almost 100g short on a daily basis. I had no clue how important it was for overall health and seeing results. _ I continuously kept my body in a fat storing state (catabolic) because I wasn’t enough enough protein. _ Once I hunkered down, dialed in my nutrition and changed how viewed food I saw my gaps clearly and made changes to fill them. _ Increasing my protein intake, eating whole, real foods, and making sure that I was getting 15-25g of protein minimum at every meal the weight and inches flew off. _ Some days I gotta reach for convenience but I always make an effort to use Whole Foods first and always recommend it to my clients. _ Lean meat, fish, and some dairy every 2-3 hours will keep your body in an anabolic state (read-fat burning, lean muscle building) to help maximize your efforts, boost your resting metabolic rate and improve your health. _ #themoreyouknow #proteiniskey #healthyfamily

Thoughts During Tonight’s Workout _ Smh you call yourself “ThePTBoss” yet you’re sitting here in between sets fantasizing about pizza and burgers and sour patch kids 🍕 🍔 🍭... _ You oughtta be ashamed of yourself - _ #StayStrong #FuckItWhatsTheNumberToDominos #NeverMindNotTodaySatan #ShitItsMySet

They said I should learn to iron, so I did. Happy #flexfriday

Truth right here... @pashactual

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