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iam1stphorm Almost 5 months postpartum. Tomorrow is Day 1 of the Summer Sprint My Transphormation Challenge. I’ve made progress but definitely not where I want to be. Meals are prepped for the week and I’m ready to start! Let’s go!
Likes: 191
Posted at: 2019-07-22 05:13:53
Almost 5 months postpartum. Tomorrow is Day 1 of the Summer Sprint My Transphormation Challenge. I’ve made progress but definitely not where I want to be. Meals are prepped for the week and I’m ready to start! Let’s go!
iam1stphorm If I could offer some of the most important advice that will make all the difference in your fitness journey, it would be:
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Don’t expect massive change overnight. Set yourself up with a program that will bring you a lifetime of success rather than endless yo-yo’s, rebounds, and extremes.
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Be patient. 
Be compassionate toward your body & appreciate it for everything it does for you. 
Show yourself love and grace everyday.
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Positively affirm that you are WORTH living as your healthiest, happiest, most confident self.
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Take it one day at a time.
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Celebrate your small successes along the way. They add up to the big ones.
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Ditch the idea of perfection or that progress is linear. There WILL be bumps in the roads. There will be days, weeks where you think you’re making no progress at all. THIS is when it’s most important to stay consistent. This is when the magic happens.
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Get you some serious support and accountability. Seriously, it makes all the difference. ⠀⠀⠀⠀
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Notice I didn’t mention anything about diet and training. Sure, that’s a very huge piece! But having the nutrition and workout program in place will be meaningless if you’re not doing this inner mindset work along way.
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Anyone who I’ve worked with would tell you that’s the truth! ⠀⠀⠀⠀
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#inspire #motivate #educate
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#transPHORMationchallenge #mytransPHORMationstartstoday #iam1stphorm #legionofboom #fatloss #summershedding #ketogenicdiet #iifym #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #crunchfitness #healthy #Gym #Buffbunnycollection
Likes: 1179
Posted at: 2019-07-20 22:46:05
If I could offer some of the most important advice that will make all the difference in your fitness journey, it would be: ⠀⠀⠀⠀ ⠀⠀⠀⠀ Don’t expect massive change overnight. Set yourself up with a program that will bring you a lifetime of success rather than endless yo-yo’s, rebounds, and extremes. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Be patient. Be compassionate toward your body & appreciate it for everything it does for you. Show yourself love and grace everyday. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Positively affirm that you are WORTH living as your healthiest, happiest, most confident self. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Take it one day at a time. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Celebrate your small successes along the way. They add up to the big ones. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Ditch the idea of perfection or that progress is linear. There WILL be bumps in the roads. There will be days, weeks where you think you’re making no progress at all. THIS is when it’s most important to stay consistent. This is when the magic happens. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Get you some serious support and accountability. Seriously, it makes all the difference. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Notice I didn’t mention anything about diet and training. Sure, that’s a very huge piece! But having the nutrition and workout program in place will be meaningless if you’re not doing this inner mindset work along way. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Anyone who I’ve worked with would tell you that’s the truth! ⠀⠀⠀⠀ ⠀⠀⠀⠀ #inspire #motivate #educate ⠀⠀⠀⠀ ⠀⠀⠀⠀ #transPHORMationchallenge #mytransPHORMationstartstoday #iam1stphorm #legionofboom #fatloss #summershedding #ketogenicdiet #iifym #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #crunchfitness #healthy #Gym #Buffbunnycollection
iam1stphorm Have been super consistent with my workouts and I’m happy to have been keeping the momentum going 🎉🙌🏽
I get asked all the time how to “tone muscles without getting bulky” 
Well guys, toning DOESN'T exist ✖️🙃. In medical terms-muscle tone refers to the low level of tension maintained by the nervous system in all muscles even at rest. If you are poking a certain body area that even when you flex it, it’s soft/squishy, you are poking fat not untoned muscle

You have two options to make your muscles stand out & look more defined 
1) You can make it bigger or 
2) you can shrink the fat covering them

Reducing fat is a WHOLE BODY problem, there is nothing called spot reduction✖️✖️✖️. If your goal is to see your muscles, then your goal isn't toning, it's losing body fat

There are 3 KEY elements for that 
1) cardio 
2) weight lifting 
3) caloric deficit

Also keep in mind that it takes a crazy amount of hard work to
Likes: 499
Posted at: 2019-07-22 02:34:17
Have been super consistent with my workouts and I’m happy to have been keeping the momentum going 🎉🙌🏽 I get asked all the time how to “tone muscles without getting bulky” Well guys, toning DOESN'T exist ✖️🙃. In medical terms-muscle tone refers to the low level of tension maintained by the nervous system in all muscles even at rest. If you are poking a certain body area that even when you flex it, it’s soft/squishy, you are poking fat not untoned muscle You have two options to make your muscles stand out & look more defined 1) You can make it bigger or 2) you can shrink the fat covering them Reducing fat is a WHOLE BODY problem, there is nothing called spot reduction✖️✖️✖️. If your goal is to see your muscles, then your goal isn't toning, it's losing body fat There are 3 KEY elements for that 1) cardio 2) weight lifting 3) caloric deficit Also keep in mind that it takes a crazy amount of hard work to "bulk" up, women don't even have enough testosterone to build HUGE muscles so don't be afraid to lift😄 - Drinking @1stphorm Phormula-1 +Ignition for recovery & MegaWatt V2 as pre-workout Link in bio gets you free shipping 🙌🏽🤑
iam1stphorm “Change is inevitable. Growth is intentional.”
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This picture is a perfect representation of how I am feeling about the changes and growth opportunities that lie ahead✨
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I am elated that I am finally able to announce I will now be working for @uniqueperformancegym as a trainer out of @trainersclub.az 👏
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For all of my Arizona friends who have been following my fitness journey, and are looking to change their lives as well, I am now taking in-person clients.
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If you’re interested in working with me as your trainer, head on over to @uniqueperformancegym to check out there limited $25 in-person training special👏
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This special won’t last long, so book your training sessions NOW✨
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www.uniqueperformancegym.com
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#uniqueaf #azpersonaltrainer #azpersonaltraining #azfit #azfitness #azfitgirl #phoenixfitgirl #phoenixfitness #bossbabe #fitspiration #fitspo #proudnotperfect #onedaybetter #iam1stphorm #1stphorm #legionofboom #growthmindset #selfgrowthjourney #challengeyourself #growthroughwhatyougothrough #selflovespo #macrocoaching #macrocoachingforwomen
Likes: 153
Posted at: 2019-07-22 01:19:04
“Change is inevitable. Growth is intentional.” • This picture is a perfect representation of how I am feeling about the changes and growth opportunities that lie ahead✨ • I am elated that I am finally able to announce I will now be working for @uniqueperformancegym as a trainer out of @trainersclub.az 👏 • For all of my Arizona friends who have been following my fitness journey, and are looking to change their lives as well, I am now taking in-person clients. • If you’re interested in working with me as your trainer, head on over to @uniqueperformancegym to check out there limited $25 in-person training special👏 • This special won’t last long, so book your training sessions NOW✨ • www.uniqueperformancegym.com • #uniqueaf #azpersonaltrainer #azpersonaltraining #azfit #azfitness #azfitgirl #phoenixfitgirl #phoenixfitness #bossbabe #fitspiration #fitspo #proudnotperfect #onedaybetter #iam1stphorm #1stphorm #legionofboom #growthmindset #selfgrowthjourney #challengeyourself #growthroughwhatyougothrough #selflovespo #macrocoaching #macrocoachingforwomen
iam1stphorm 🏆Not too shabby of a Sunday 🙌🏽 Got to see the #StanleyCup trophy up close and person at @1stPhorm headquarters! So damn proud of my @stlouisblues... there will never be a more historic run for the cup. #LGB!

Special thanks to @spferrell and @mrfrisella for making this happen! #iam1stPhorm #champs
Likes: 1437
Posted at: 2019-07-21 21:21:15
🏆Not too shabby of a Sunday 🙌🏽 Got to see the #StanleyCup trophy up close and person at @1stPhorm headquarters! So damn proud of my @stlouisblues... there will never be a more historic run for the cup. #LGB! Special thanks to @spferrell and @mrfrisella for making this happen! #iam1stPhorm #champs
iam1stphorm
Likes: 693
Posted at: 2019-07-22 05:10:11
"How I feel about myself is more important than how I look. Feeling confident, being comfortable in your own skin..that's what really makes you beautiful." That's why you have to make working on your mind, on your heart, and on your soul just as much of a priority as working on your body or your business. The way you look physically is a very small peice of the equation when it comes to true self worth ♡
iam1stphorm No matter what happens in life God is always by my side and knowing that gives me so much peace.
Likes: 1891
Posted at: 2019-07-21 03:00:02
No matter what happens in life God is always by my side and knowing that gives me so much peace.
iam1stphorm We Ready! 👈 
𝐌𝐎𝐍𝐓𝐀𝐔𝐊 𝐋𝐈𝐆𝐇𝐓𝐇𝐎𝐔𝐒𝐄 𝐓𝐑𝐈𝐀𝐓𝐇𝐋𝐎𝐍 6:30am Start
🏊‍♂️ 🚲 🏃 .
#𝗙𝗶𝗿𝘀𝘁𝗧𝗿𝗶
@nikoc_ 
@1stphorm #legionofboom #1stphorm #iam1stphorm #canthurtme #training #running #run #endurancetraining #cycling #zwift #brickrun #tribikes  #tri #roka #swim  #swimbikerun #triathlon #montauklighthousetriathlon #neverquit #bhfyp
@eventpower
Likes: 1144
Posted at: 2019-07-21 12:11:12
We Ready! 👈 𝐌𝐎𝐍𝐓𝐀𝐔𝐊 𝐋𝐈𝐆𝐇𝐓𝐇𝐎𝐔𝐒𝐄 𝐓𝐑𝐈𝐀𝐓𝐇𝐋𝐎𝐍 6:30am Start 🏊‍♂️ 🚲 🏃 . #𝗙𝗶𝗿𝘀𝘁𝗧𝗿𝗶 @nikoc_ @1stphorm #legionofboom #1stphorm #iam1stphorm #canthurtme #training #running #run #endurancetraining #cycling #zwift #brickrun #tribikes #tri #roka #swim #swimbikerun #triathlon #montauklighthousetriathlon #neverquit #bhfyp @eventpower
iam1stphorm Another one. Huge shoutout to my guy @brandoncornell20 for coming back from an injury and earning himself a finals MVP. Couldn’t be more proud of this dude and this team.
Likes: 262
Posted at: 2019-07-21 22:23:51
Another one. Huge shoutout to my guy @brandoncornell20 for coming back from an injury and earning himself a finals MVP. Couldn’t be more proud of this dude and this team.
iam1stphorm This weekend started off bitter. But ended sweet. Especially with that big a$$ donut! 😆. Great time in Cali with my love! .

#PhotosBySue #1stphorm #California #LA #BeverlyHills #UniversalStudios #Hollywood #Traincertified
Likes: 5
Posted at: 2019-07-22 08:22:34
This weekend started off bitter. But ended sweet. Especially with that big a$$ donut! 😆. Great time in Cali with my love! . #PhotosBySue #1stphorm #California #LA #BeverlyHills #UniversalStudios #Hollywood #Traincertified
iam1stphorm Wuddup guys! I haven’t been too active on here lately, but be prepared for a lot more fitness content. I know a lot of you follow me because of the LFL, so hopefully this is what you want to see anyway! 🏋🏼‍♀️💪🏻 #athlete #backday #girlswholift workout #liftweights #trainharder #buildmuscle #move #sweat #loveyourself #chasingdreams #iam1stphorm #bobbithewolf
Likes: 5
Posted at: 2019-07-22 08:16:27
Wuddup guys! I haven’t been too active on here lately, but be prepared for a lot more fitness content. I know a lot of you follow me because of the LFL, so hopefully this is what you want to see anyway! 🏋🏼‍♀️💪🏻 #athlete #backday #girlswholift workout #liftweights #trainharder #buildmuscle #move #sweat #loveyourself #chasingdreams #iam1stphorm #bobbithewolf
iam1stphorm I very much have a driven
Likes: 4
Posted at: 2019-07-22 08:15:26
I very much have a driven "A" type personality. I admit, it's very difficult for me to stand idly by when something is amiss. And there have been occasions that my assertiveness if you will, has gotten the best of me. However, think what you will.....society needs a re-emergence of the Alpha Male. Today's society has breed the "effeminate male", and yes. All the down to guys wearing skinny jeans. (i know sometimes I post silly shit making fun, but it's true)Skinny jeans, purposely minimizes the male physique. Like it or not, our society needs Alpha Males. When thinking about the AM, especially in today's overly sensitive, pussified culture; we have the vision of men who are shallow overbearing assholes. That's not what means to be an Alpha Male. Assholes, are just assholes. Men, who are not fit to be an AM. A role of an AM in society is to insure, strong, virtuous traits. We protect our families, we protect the weak and those who cannot help themselves. Our society is filled with wolves. Yet, so many men have evolved into cowards. Almost 60% of today's men identify more with feminism than masculinity. Young men are giving up on their manhood. WHY?? Today, being an Alpha anything seems to be an affront in our societies. The AM should act with virtuous behavior, he should honor "all" those around him. This is a call so to speak to all those men who are Alpha Males. We need to right; our culture and society. Unfortunately we will have to do this on our own. We will certainly get no support from our modern effeminate men..... UNTIL VALHALLA- warrior on! #iam1stphorm #1stphorm #arete #aretesyndicate #alphamale #alpha #honor #protect #hunt #usmarine #mensphysique #bodybuilder #gym #supplements #preworkout #bcaas #fitfivemeals #trancendence #ifbbmensphysique #npc #flex #npcmensphysique #womensphysique #wisdom #figure #hardcore #100to0 #75hard #indomitablewill #maxout #
iam1stphorm Long time no see. 👋 I haven’t done a ton of posting here lately. Life’s schedule has been a little nutty in the past month. Will do my best to catch everyone up here this week. .
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But I wanted to talk about tonight. My workout routines until recently were boring me, they didn’t feel good and I just didn’t enjoy them. For the first time (for this long of a duration) I hated the gym. Hated running. Constant side stitches, leg cramps,  just overall severe discomfort. And no, not the good workout kind. It was debilitating and depressing. It was seriously pulling me down.
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I joined the #s2factionistas #summershowdown last week for a kick in the pants. After much thought, many discussions I decided that I just need something different for now. I need to mix it up! I haven’t been running for distance lately-more interval cardio, different options of cardio and weight training. Tonight was a perfect example of what switching up your routine will do for you. I enjoyed...yes, ENJOYED my workout. 😱Wow, right? It’s been awhile for me! I’m just so thankful I got over my fears of a challenge and jumped in! The accountability is great, I have given myself ME time and have found my will power again. I went into this not knowing what to expect and all I can say is: if you have the opportunity to join a challenge and/or accountability group DO IT! This has been such a blessing!🙌🏻 Thank you @fit_factionista for putting all these amazing women together!! You are a rockstar!! Until the next challenge ( that I will be HOUNDING my friends to join!) I strongly urge you to check our the S 2 Factionistas group on Facebook. If you want to make healthy changes, that’s your place.💪🏻
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#heatherspersonalfitnessjourney #fitfam #gymlife #girlswholift #strong #healthy #iam1stphorm #duespaid #legionofboom #believeinyourself #sweat #doitforyou
Likes: 8
Posted at: 2019-07-22 07:57:54
Long time no see. 👋 I haven’t done a ton of posting here lately. Life’s schedule has been a little nutty in the past month. Will do my best to catch everyone up here this week. . . But I wanted to talk about tonight. My workout routines until recently were boring me, they didn’t feel good and I just didn’t enjoy them. For the first time (for this long of a duration) I hated the gym. Hated running. Constant side stitches, leg cramps, just overall severe discomfort. And no, not the good workout kind. It was debilitating and depressing. It was seriously pulling me down. . . I joined the #s2factionistas #summershowdown last week for a kick in the pants. After much thought, many discussions I decided that I just need something different for now. I need to mix it up! I haven’t been running for distance lately-more interval cardio, different options of cardio and weight training. Tonight was a perfect example of what switching up your routine will do for you. I enjoyed...yes, ENJOYED my workout. 😱Wow, right? It’s been awhile for me! I’m just so thankful I got over my fears of a challenge and jumped in! The accountability is great, I have given myself ME time and have found my will power again. I went into this not knowing what to expect and all I can say is: if you have the opportunity to join a challenge and/or accountability group DO IT! This has been such a blessing!🙌🏻 Thank you @fit_factionista for putting all these amazing women together!! You are a rockstar!! Until the next challenge ( that I will be HOUNDING my friends to join!) I strongly urge you to check our the S 2 Factionistas group on Facebook. If you want to make healthy changes, that’s your place.💪🏻 . . . #heatherspersonalfitnessjourney #fitfam #gymlife #girlswholift #strong #healthy #iam1stphorm #duespaid #legionofboom #believeinyourself #sweat #doitforyou
iam1stphorm Just started this new book!!
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Always look forward to learning new things. I’ve been bouncing back and forth between business and personal development books, so now it’s time for a business book
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Heard some great things about this book and can’t wait to continue to learn and gain more knowledge 🤓🙏🏼
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Peety is pretty excited about this one too!
Likes: 17
Posted at: 2019-07-22 07:08:25
Just started this new book!! . Always look forward to learning new things. I’ve been bouncing back and forth between business and personal development books, so now it’s time for a business book . Heard some great things about this book and can’t wait to continue to learn and gain more knowledge 🤓🙏🏼 . Peety is pretty excited about this one too!
iam1stphorm SUCCESS IS NO ACCIDENT. LIFT HEAVY. #secondnatureathletics
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@chaos_unlimited_ in her @secondnatureathletics 7MM #KneeSleeves! Link in bio!! Make sure to click the top right hand corner of this post and TURN ON post notifications 🇺🇸
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#Repost @chaos_unlimited_
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Squat strength is slowly coming back after about a year or so of not being really to but in spurts. Got up to 155# a few days ago and it’s kinda frustrating when I used be able to rep them out with ease but meh...it’ll all buff out in the end. 
Music: @nfrealmusic The Search

#progress #formoverweight #iam1stphorm #undergroundathletes #squats #workingonmybooty #gymtime #npcfigure #training #legday
Likes: 11
Posted at: 2019-07-22 07:07:33
SUCCESS IS NO ACCIDENT. LIFT HEAVY. #secondnatureathletics@chaos_unlimited_ in her @secondnatureathletics 7MM #KneeSleeves! Link in bio!! Make sure to click the top right hand corner of this post and TURN ON post notifications 🇺🇸 ● #Repost @chaos_unlimited_ ・・・ Squat strength is slowly coming back after about a year or so of not being really to but in spurts. Got up to 155# a few days ago and it’s kinda frustrating when I used be able to rep them out with ease but meh...it’ll all buff out in the end. Music: @nfrealmusic The Search #progress #formoverweight #iam1stphorm #undergroundathletes #squats #workingonmybooty #gymtime #npcfigure #training #legday
iam1stphorm How do you prepare for the week?? .

There’s many diets and meal plans out there, but which one is “the right one.” Simple, whichever one suites your fitness and personal goals.

For me, I’m able to get in 6 meals day in order to hit my macros. I know people who fast and execute their macros daily which is fine as well!

Ultimately, just finding what works for you and EXECUTING will get you the results you need.

One area that people overlook all the time is their protein intake. Nailing your protein is essential to building muscle and burning fat, especially when your training. 
It is tough hitting protein daily! That’s why I keep the Level-1 Protein with me at my office at work and at home.

Due to my early morning schedule, it’s tough to make a high protein breakfast. However adding this to my oatmeal every morning helps fill that void. 
If I’m ever on the move and can’t fit a meal in, Level-1 helps keep me in an anabolic state where I’m still building muscle and burning fat.

Need help or have any questions about meal plans or supplements? Please DM and I’d love to help cause you’re not alone! 
@1stphorm #1stphorm #iam1stphorm #iam1stphorm💪🏽 #legionofboom #duespaid #neversettle #fitness #fitnesslifestyle #healthyfood #gym #gymmotivation #1stphormlegionnaire #1stphormworldwide #mealprep #mealprepsunday #mealprepideas
Likes: 16
Posted at: 2019-07-22 07:06:22
How do you prepare for the week?? . There’s many diets and meal plans out there, but which one is “the right one.” Simple, whichever one suites your fitness and personal goals. For me, I’m able to get in 6 meals day in order to hit my macros. I know people who fast and execute their macros daily which is fine as well! Ultimately, just finding what works for you and EXECUTING will get you the results you need. One area that people overlook all the time is their protein intake. Nailing your protein is essential to building muscle and burning fat, especially when your training. It is tough hitting protein daily! That’s why I keep the Level-1 Protein with me at my office at work and at home. Due to my early morning schedule, it’s tough to make a high protein breakfast. However adding this to my oatmeal every morning helps fill that void. If I’m ever on the move and can’t fit a meal in, Level-1 helps keep me in an anabolic state where I’m still building muscle and burning fat. Need help or have any questions about meal plans or supplements? Please DM and I’d love to help cause you’re not alone! @1stphorm #1stphorm #iam1stphorm #iam1stphorm💪🏽 #legionofboom #duespaid #neversettle #fitness #fitnesslifestyle #healthyfood #gym #gymmotivation #1stphormlegionnaire #1stphormworldwide #mealprep #mealprepsunday #mealprepideas
iam1stphorm Grateful for it all. 🙌🏼💯
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Give each day this week your absolute, best effort. You owe it to you. ✅
Likes: 11
Posted at: 2019-07-22 07:00:21
Grateful for it all. 🙌🏼💯 . Give each day this week your absolute, best effort. You owe it to you. ✅
iam1stphorm •Legs•
Super🔥sweatsesh here for y’all!

Being fit is a mix of lifting weight and cardio, it’s just my belief! Granted, I hate cardio, I’d much rather lift weights!

But one thing I know, I have always loved my physique more when I incorporated cardio/HIIT/circuit training.

Check out the circuit demo in my story!
——
🦵🏼Banded squats
🦵🏼Back Squat:
-2X10 60%
-2x5 70%
-2x3 75%
🦵🏼Cbl hamstring curl
🦵🏼Leg press 3x10 4plates
🦵🏼3x Cardio Circuit
-Banded jump squats
-Trap bar DL
-Side lunge into knee up
-Squat pulses
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#girlswholift #fitnessinspiration #girlswithmuscle #1stphorm #iam1stphorm #legionofboom #wedothework #bethe1 #duespaid #gains #lifting #diet #fitness #health #fitspo #motivation #inspiration
Likes: 16
Posted at: 2019-07-22 06:59:37
•Legs• Super🔥sweatsesh here for y’all! Being fit is a mix of lifting weight and cardio, it’s just my belief! Granted, I hate cardio, I’d much rather lift weights! But one thing I know, I have always loved my physique more when I incorporated cardio/HIIT/circuit training. Check out the circuit demo in my story! —— 🦵🏼Banded squats 🦵🏼Back Squat: -2X10 60% -2x5 70% -2x3 75% 🦵🏼Cbl hamstring curl 🦵🏼Leg press 3x10 4plates 🦵🏼3x Cardio Circuit -Banded jump squats -Trap bar DL -Side lunge into knee up -Squat pulses — #girlswholift #fitnessinspiration #girlswithmuscle #1stphorm #iam1stphorm #legionofboom #wedothework #bethe1 #duespaid #gains #lifting #diet #fitness #health #fitspo #motivation #inspiration
iam1stphorm I just want to express my joy in mine and Bec’s fitness journey.  In between my sets of squats I asked her for input and in between her deadlifts she asked me for advice/thoughts.  We are able to support each other with meal prep, workouts, supplementation, and help each other on days when we don’t feel the grind. Tomorrow we’re done with our week of celebration and back to the strict programming and diet in prep for Nationals in November.  We have our goals in mind and can’t wait to crush’em!  #fitcouple #fitcouplegoals #wabdl #iam1stphorm #swolemates #powerlifting #westsidebarbell #strongerbytheday #deadlifts
Likes: 9
Posted at: 2019-07-22 06:52:38
I just want to express my joy in mine and Bec’s fitness journey. In between my sets of squats I asked her for input and in between her deadlifts she asked me for advice/thoughts. We are able to support each other with meal prep, workouts, supplementation, and help each other on days when we don’t feel the grind. Tomorrow we’re done with our week of celebration and back to the strict programming and diet in prep for Nationals in November. We have our goals in mind and can’t wait to crush’em! #fitcouple #fitcouplegoals #wabdl #iam1stphorm #swolemates #powerlifting #westsidebarbell #strongerbytheday #deadlifts
iam1stphorm 🍂What a wonderful day for a hike! ....and we didn’t even see one snake on the rattlesnake trail 💁🏻‍♀️☀️ #teamrevival #relentlessrevival .
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#sundayfunday #community #iam1stphorm #iam1stphorm #OChikes #legionofboom #hike #crystalcove #elmorro #cardio #restday #mothernature
Likes: 23
Posted at: 2019-07-22 06:49:04
🍂What a wonderful day for a hike! ....and we didn’t even see one snake on the rattlesnake trail 💁🏻‍♀️☀️ #teamrevival #relentlessrevival . . . . . #sundayfunday #community #iam1stphorm #iam1stphorm #OChikes #legionofboom #hike #crystalcove #elmorro #cardio #restday #mothernature
iam1stphorm Hard work pays off at the end i promise it does just keep on pushing and you will see results #fitnessmotivation #iam1stphorm
Likes: 2
Posted at: 2019-07-22 06:43:53
Hard work pays off at the end i promise it does just keep on pushing and you will see results #fitnessmotivation #iam1stphorm
iam1stphorm What do you see when you look at these two photos?

At first you may see the slight physical changes. These photos were taking almost exactly 8 months apart. I weigh the exact same in noth photos.

What you can't see is in the first photo I was struggling to feel well. I was constantly tired and just felt sick physically, emotionally and mentally. I wanted, no I needed to be well for my family. I want to be present for my children and hopefully my grandchildren someday. To love them and lead by example. In the second photo I'm still tired from the effects of #75hard, but inside I'm thriving. My body is healthy and strong.  I no longer feel depressed.

This is what the transphormation challenge is truly about. It's about taking back your life and having support, accountability, guidance and friends with you every step of the way.

The challenge is completely free. The only fee is a desire and commitment to want to be better on the inside and out.

The next $50, 000 summer sprint 8 week challenge starts tomorrow.  There is no better time to start! If you want more information please reach out to me.

#iam1stphorm #mytransphormationstartstoday
Likes: 7
Posted at: 2019-07-22 06:38:07
What do you see when you look at these two photos? At first you may see the slight physical changes. These photos were taking almost exactly 8 months apart. I weigh the exact same in noth photos. What you can't see is in the first photo I was struggling to feel well. I was constantly tired and just felt sick physically, emotionally and mentally. I wanted, no I needed to be well for my family. I want to be present for my children and hopefully my grandchildren someday. To love them and lead by example. In the second photo I'm still tired from the effects of #75hard, but inside I'm thriving. My body is healthy and strong. I no longer feel depressed. This is what the transphormation challenge is truly about. It's about taking back your life and having support, accountability, guidance and friends with you every step of the way. The challenge is completely free. The only fee is a desire and commitment to want to be better on the inside and out. The next $50, 000 summer sprint 8 week challenge starts tomorrow. There is no better time to start! If you want more information please reach out to me. #iam1stphorm #mytransphormationstartstoday
iam1stphorm One foot in front of the other.

Workout one: Excercise bike/Arms

Workout two: Short Bike/ longer walk.

Finished up: Book: How to make Sh*t happen by Sean Whalen

Water ✔
Diet ✔
Picture ✔

59/75 #75hard
Likes: 11
Posted at: 2019-07-22 06:37:15
One foot in front of the other. Workout one: Excercise bike/Arms Workout two: Short Bike/ longer walk. Finished up: Book: How to make Sh*t happen by Sean Whalen Water ✔ Diet ✔ Picture ✔ 59/75 #75hard
iam1stphorm So I seen earlier on here where my advisor/coach/new friend, @outkast_fit_95, told where she struggles with tobacco. She shared this in her story one day and had quit for 75hard. She also stated on another note that she hated hanging leg raises if I'm correct. 
So one thing I struggle with is ANYTHING ab related. I neglect them a lot. So much so that since I started the gym in June 2017, I've probably done less than 5 ab exercises.  I done 1 the other day as part of a challenge. So to show my support for someone who supports so many on their journey, I'm gonna start doing more ab workouts. What better way than to do the very one you hate @outkast_fit_95. Here's to the first step toward a better future. You're not alone. We (your team/#Phamily) got your 6. 👊💪 #iam1stphorm #LegionofBoom #Phamily #neversettle #mytransphormationstartstoday #DuesPaid #1stphorm
Likes: 4
Posted at: 2019-07-22 06:33:01
So I seen earlier on here where my advisor/coach/new friend, @outkast_fit_95, told where she struggles with tobacco. She shared this in her story one day and had quit for 75hard. She also stated on another note that she hated hanging leg raises if I'm correct. So one thing I struggle with is ANYTHING ab related. I neglect them a lot. So much so that since I started the gym in June 2017, I've probably done less than 5 ab exercises. I done 1 the other day as part of a challenge. So to show my support for someone who supports so many on their journey, I'm gonna start doing more ab workouts. What better way than to do the very one you hate @outkast_fit_95. Here's to the first step toward a better future. You're not alone. We (your team/#Phamily) got your 6. 👊💪 #iam1stphorm #LegionofBoom #Phamily #neversettle #mytransphormationstartstoday #DuesPaid #1stphorm
iam1stphorm Story time Sunday: ⁣  𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐆𝐫𝐚𝐭𝐞𝐟𝐮𝐥! ⁣
Besides clothes not fitting... besides not having energy... besides not feeling confident... besides being out of breath when I walked up stairs... besides knowing that I could do and be better... You want to know what really stopped me in my tracks and made me start talking my health seriously again? I started having issues with my digestion! Stick with me...⁣
🦷⁣
I was in discomfort after meals. I would feel sick randomly for no reason. I was starting to consider food allergies as a possibility. I felt lethargic for hours after a meal. I started to wonder how much of this was here to stay... Was this something I was just going to have to deal with now? I had to find an answer! ⁣
👨🏻‍💻⁣
After doing some research and trying other random fixes with not much luck... I decided to give 1stPhorm’s Opti-Greens 50 a try. I had tried other greens supplements but I couldn’t finish them because they tasted like crap and/or they didn’t feel like they were helping. So when I got my Opti-Greens ... I’ll admit ... I was skeptical. ⁣
🧐⁣
Not only do they taste great... I felt stomach relief after my first time having them!! I was feeling bloated and borderline sick to my stomach. I mixed some up and put them down. In about ten minutes, I felt this ‘calm feeling’ rush over my stomach. The urge to puke went away... and I started to not feel as bloated. ⁣
🌿🌱🌴🌲🌵⁣
I’ve been taking Opti-Greens 50 ever since. I don’t miss a day. Sometimes I take them twice a day and I’ll mix in the Opti-Reds 50. The blend of probiotics, plant enzymes, phytonutrients, green superfoods and the glycemic balance blends have helped me not only repair my gut and my digestion. It’s allowed me to feel like I’m in charge of my stomach again and it’s not in charge of me. ⁣
I’m grateful there is something like this out there I can trust and that works! Let me know if you’ve had/have stomach issues... I know these can help you! #stomachache #digestion #guthealth #leakygut #summerfitness #outofcontrol #ohthankheaven #tastesogood #iam1stphorm
Likes: 4
Posted at: 2019-07-22 06:29:19
Story time Sunday: ⁣ 𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐆𝐫𝐚𝐭𝐞𝐟𝐮𝐥! ⁣ Besides clothes not fitting... besides not having energy... besides not feeling confident... besides being out of breath when I walked up stairs... besides knowing that I could do and be better... You want to know what really stopped me in my tracks and made me start talking my health seriously again? I started having issues with my digestion! Stick with me...⁣ 🦷⁣ I was in discomfort after meals. I would feel sick randomly for no reason. I was starting to consider food allergies as a possibility. I felt lethargic for hours after a meal. I started to wonder how much of this was here to stay... Was this something I was just going to have to deal with now? I had to find an answer! ⁣ 👨🏻‍💻⁣ After doing some research and trying other random fixes with not much luck... I decided to give 1stPhorm’s Opti-Greens 50 a try. I had tried other greens supplements but I couldn’t finish them because they tasted like crap and/or they didn’t feel like they were helping. So when I got my Opti-Greens ... I’ll admit ... I was skeptical. ⁣ 🧐⁣ Not only do they taste great... I felt stomach relief after my first time having them!! I was feeling bloated and borderline sick to my stomach. I mixed some up and put them down. In about ten minutes, I felt this ‘calm feeling’ rush over my stomach. The urge to puke went away... and I started to not feel as bloated. ⁣ 🌿🌱🌴🌲🌵⁣ I’ve been taking Opti-Greens 50 ever since. I don’t miss a day. Sometimes I take them twice a day and I’ll mix in the Opti-Reds 50. The blend of probiotics, plant enzymes, phytonutrients, green superfoods and the glycemic balance blends have helped me not only repair my gut and my digestion. It’s allowed me to feel like I’m in charge of my stomach again and it’s not in charge of me. ⁣ I’m grateful there is something like this out there I can trust and that works! Let me know if you’ve had/have stomach issues... I know these can help you! #stomachache #digestion #guthealth #leakygut #summerfitness #outofcontrol #ohthankheaven #tastesogood #iam1stphorm
iam1stphorm Adapt and overcome. Even if it means making yourself taller since you’re too short to use the cables for shoulder shrugs 👌🤷🏻‍♀️
#shortgirlproblems #amidoingthisright
Likes: 14
Posted at: 2019-07-22 06:29:04
Adapt and overcome. Even if it means making yourself taller since you’re too short to use the cables for shoulder shrugs 👌🤷🏻‍♀️ #shortgirlproblems #amidoingthisright
iam1stphorm Day 12- super long day today #skatedad #stillgotit #s2faction #iam1stphorm #75hard #fitness #stl #stlouis #railroadlife #ilovethisjob
Likes: 6
Posted at: 2019-07-22 06:28:49
iam1stphorm Nutrition Tip of the day! ‼️Eating healthy is not enough to lose weight. ‼️
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To clarify. You can eat fruits, veggies, nuts, salad, and all the avocados 🥑, but if you don’t eat in a caloric deficit and have your body in anabolic state, your probably not going to get the results you want. .
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Protein will not make you bulky! It will not make you gain fat! It is the most important part of your meals. It should be the center piece of your plate, and your fruits and veggies, and fats should be complimentary.
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Let’s do a little math!
If you are on a 1800 calorie Macro plan, and 180g of protein are required through out the day!
You are going to take 
180x4 (cause 1gram of protein =4cals)
And your going to get 720 calories!
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If your eating 720 calories of protein that leaves you with 1080 calorie of carbs and fats!
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Whether you are on a, low carb, high fat diet or not, you can play with those 1080 calories as you see fit. As long as you stay within the range of your max calories of 1800(just an example).
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Just remember 
1gram of carbs = 4cals
1gram of fat = 9 cals
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Veggies are lower in calories and keep you fuller long. Fruit is higher in sugar but also has vitamins and helps cleanse the body. Healthy Fats can be found in nuts, avocado, coconut, and different fishes.
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Plan ahead and calculate your meals. And have fun trying new things!
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If you are interested in meal plans DM me. I would love to help get you started
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@1stphorm 
#iam1stphorm
Likes: 7
Posted at: 2019-07-22 06:22:44
Nutrition Tip of the day! ‼️Eating healthy is not enough to lose weight. ‼️ . . . To clarify. You can eat fruits, veggies, nuts, salad, and all the avocados 🥑, but if you don’t eat in a caloric deficit and have your body in anabolic state, your probably not going to get the results you want. . . . Protein will not make you bulky! It will not make you gain fat! It is the most important part of your meals. It should be the center piece of your plate, and your fruits and veggies, and fats should be complimentary. . . . Let’s do a little math! If you are on a 1800 calorie Macro plan, and 180g of protein are required through out the day! You are going to take 180x4 (cause 1gram of protein =4cals) And your going to get 720 calories! . . If your eating 720 calories of protein that leaves you with 1080 calorie of carbs and fats! . . . Whether you are on a, low carb, high fat diet or not, you can play with those 1080 calories as you see fit. As long as you stay within the range of your max calories of 1800(just an example). . . . Just remember 1gram of carbs = 4cals 1gram of fat = 9 cals . . Veggies are lower in calories and keep you fuller long. Fruit is higher in sugar but also has vitamins and helps cleanse the body. Healthy Fats can be found in nuts, avocado, coconut, and different fishes. . . Plan ahead and calculate your meals. And have fun trying new things! . . . If you are interested in meal plans DM me. I would love to help get you started . . @1stphorm #iam1stphorm
iam1stphorm No joys on earth
bring greater pleasure
than a little BOY
to love and treasure💙

#babyevilsizer #namingourbaby #boymom #daddyslittleboy #pregolife #bumpisgrowing #fitbump #healthypregnancy
Likes: 5
Posted at: 2019-07-22 06:21:27
No joys on earth bring greater pleasure than a little BOY to love and treasure💙 #babyevilsizer #namingourbaby #boymom #daddyslittleboy #pregolife #bumpisgrowing #fitbump #healthypregnancy
iam1stphorm Focus and train with a purpose!!! Push yourself harder and further than you ever have to attain the goals you want to accomplish...!!! As always stay fit my peeps and take yo ass to the gym...!
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#flexibleanabolicnutrition #takeyoasstothegym #getwide #wideback #pushothers #pushyourlimits #pushyourself #liftheavyshit #1stphorm #iam1stphorm #motivateothers #militarymuscle #supportmilitarymuscle #iammilitarymuscle #100to0 #gymgrind #thisismydadbod #dadbod #stayfocused #stayfit #takeyoasstothegym
Likes: 17
Posted at: 2019-07-22 06:19:49
Focus and train with a purpose!!! Push yourself harder and further than you ever have to attain the goals you want to accomplish...!!! As always stay fit my peeps and take yo ass to the gym...! . . . #flexibleanabolicnutrition #takeyoasstothegym #getwide #wideback #pushothers #pushyourlimits #pushyourself #liftheavyshit #1stphorm #iam1stphorm #motivateothers #militarymuscle #supportmilitarymuscle #iammilitarymuscle #100to0 #gymgrind #thisismydadbod #dadbod #stayfocused #stayfit #takeyoasstothegym
iam1stphorm Sunday evening necessities:
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Relaxing with a good read to nourish the mind.
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Washing it all down with #optigreens50 to nourish the body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What’s your Sunday night ritual?!
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#1stphorm #iam1stphorm #legionofboom #greens #guthealth #mentalhealth #lawofattraction #sunday #sundaynifht #health #fitness #relax
Likes: 23
Posted at: 2019-07-22 06:14:58
Sunday evening necessities: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Relaxing with a good read to nourish the mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Washing it all down with #optigreens50 to nourish the body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - What’s your Sunday night ritual?! • • • • #1stphorm #iam1stphorm #legionofboom #greens #guthealth #mentalhealth #lawofattraction #sunday #sundaynifht #health #fitness #relax
iam1stphorm I swear I wasn’t wearing a sleeveless shirt. #iam1stphorm #1stphorm #legionofboom #tanlinesselfies #tanline #tanlines #chestdayworkout #fitness #workout
Likes: 5
Posted at: 2019-07-22 06:11:03
I swear I wasn’t wearing a sleeveless shirt. #iam1stphorm #1stphorm #legionofboom #tanlinesselfies #tanline #tanlines #chestdayworkout #fitness #workout
iam1stphorm Felt good to crush this workout today after a night of eating out and drinking. ⁣
⁣
#sweatnation started tomorrow!!! 30 days of health habits. Who is ready for a change?!?! ⁣
⁣
#pwr #pwrprogress #sweat #bbg #iam1stphorm #duespaid #transphormation #backday #backatit
Likes: 9
Posted at: 2019-07-22 06:06:58
Felt good to crush this workout today after a night of eating out and drinking. ⁣ ⁣ #sweatnation started tomorrow!!! 30 days of health habits. Who is ready for a change?!?! ⁣ ⁣ #pwr #pwrprogress #sweat #bbg #iam1stphorm #duespaid #transphormation #backday #backatit
iam1stphorm #Repost @supernaturalinvestigationunit with @get_repost
・・・
Taking a stroll in Portland’s most haunted cemetery.
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I’m getting the October vibes 😃👻.
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Who else gets those October vibes during the Summer time?
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Tag a friend who feels the same way you do.
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#alien #aliens #ufo #ufos 
#ghost #ghosts #ghosthunting #paranormal #supernatural #portland #oregon #scary #spooky #apparition #iam1stphorm #legionofboom #fit #fitness #fitfam #lift #lifting #workout #gym #gymtime #entrepreneur #entrepreneurlife
Likes: 6
Posted at: 2019-07-22 06:05:55
#Repost @supernaturalinvestigationunit with @get_repost ・・・ Taking a stroll in Portland’s most haunted cemetery. . I’m getting the October vibes 😃👻. . Who else gets those October vibes during the Summer time? . Tag a friend who feels the same way you do. . . . . . . . . . . . . . . . . #alien #aliens #ufo #ufos #ghost #ghosts #ghosthunting #paranormal #supernatural #portland #oregon #scary #spooky #apparition #iam1stphorm #legionofboom #fit #fitness #fitfam #lift #lifting #workout #gym #gymtime #entrepreneur #entrepreneurlife
iam1stphorm ⚠ Food for the brain 🧠 and the body. ⚠
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How many people besides me actually like eating their veggie greens? 🥬🥦🥕😅
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However I can't say I get a wide variety of them on a daily.. weekly... Or even a monthly basis. Depending on my meal prep I might get 2 MAYBE 3 different vegetables in during a week IF I'm lucky. 🍀
.
Unfortunately that's seriously coming in short of micronutrient supply. Considering they're fantastic sources of them. On top of that we need them on a daily basis. It's so crucial because not everyone knows that they play such a key role in our bodies overall health, immune system, pH balance, oxidative stress levels and even more!!
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That's why I leave nothing to chance and use this key 🗝 supplement made by @1stphorm. .
Opti-greens 50 provides 11 servings of DIFFERENT fruits and vegetables into my diet with just 2 little scoops and some cold water ❄ 💦
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Bigger bonus it doesnt taste like shit like alot of greens do. It's sweetened with steevia and carries a natural berry flavor. 🍓 😋 You could always add it to a juice or a smoothie to mix it up. 👌
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I could probably go on forever why this is one of my top favorites. Biggest reasons I admire this product is because so much thought and detail went into making it using the best raw ingredients, non-GMO, organic plant grasses, using 5 unique blends that all serve different functions from; proper digestion, to blood sugar control,  helping detoxify the body, or even promotes healthy gut and a healthy lining inside it.
.
The quality is unmatched with a guarantee of 1 billion cfu's (colony forming units) of the probiotic enzyme up to the expiration date of the container of Opti-greens. And a 110% money back guarantee? Bam! .
Please if you're curious about these delicious greens don't hesitate to reach out. 🖐️ 😁 Shoot me a message or ask me in the comments. I'd be happy to help anyone in need of assistance.
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As always #pham. Lift heavy and train hard 🏋️ ✌️
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#iam1stphorm #legionofboom #neversettle #wedothework #1stphormphamily #1stphormforlife #greens30 #optigreens50 #health #healthyfood #healthyeating
#superfood #greens #75hard #Livehard #100to0 #sundayvibes #fitnessaddict #fitnesslifestyle
Likes: 19
Posted at: 2019-07-22 06:02:42
⚠ Food for the brain 🧠 and the body. ⚠ . How many people besides me actually like eating their veggie greens? 🥬🥦🥕😅 . However I can't say I get a wide variety of them on a daily.. weekly... Or even a monthly basis. Depending on my meal prep I might get 2 MAYBE 3 different vegetables in during a week IF I'm lucky. 🍀 . Unfortunately that's seriously coming in short of micronutrient supply. Considering they're fantastic sources of them. On top of that we need them on a daily basis. It's so crucial because not everyone knows that they play such a key role in our bodies overall health, immune system, pH balance, oxidative stress levels and even more!! . That's why I leave nothing to chance and use this key 🗝 supplement made by @1stphorm. . Opti-greens 50 provides 11 servings of DIFFERENT fruits and vegetables into my diet with just 2 little scoops and some cold water ❄ 💦 . Bigger bonus it doesnt taste like shit like alot of greens do. It's sweetened with steevia and carries a natural berry flavor. 🍓 😋 You could always add it to a juice or a smoothie to mix it up. 👌 . I could probably go on forever why this is one of my top favorites. Biggest reasons I admire this product is because so much thought and detail went into making it using the best raw ingredients, non-GMO, organic plant grasses, using 5 unique blends that all serve different functions from; proper digestion, to blood sugar control, helping detoxify the body, or even promotes healthy gut and a healthy lining inside it. . The quality is unmatched with a guarantee of 1 billion cfu's (colony forming units) of the probiotic enzyme up to the expiration date of the container of Opti-greens. And a 110% money back guarantee? Bam! . Please if you're curious about these delicious greens don't hesitate to reach out. 🖐️ 😁 Shoot me a message or ask me in the comments. I'd be happy to help anyone in need of assistance. . As always #pham. Lift heavy and train hard 🏋️ ✌️ . #iam1stphorm #legionofboom #neversettle #wedothework #1stphormphamily #1stphormforlife #greens30 #optigreens50 #health #healthyfood #healthyeating #superfood #greens #75hard #Livehard #100to0 #sundayvibes #fitnessaddict #fitnesslifestyle
iam1stphorm Today is done. Did #OTF this morning and after work did my #SundayStairMaster and walk. #Commitment #MomOf5 #75Hard #DuesPaid #iam1stphorm #S2Faction #MyTransphormation #WhateverItTakes #DominateYourLife #S2Factionista #LiveAllOut #LiveAllOutContest
Likes: 5
Posted at: 2019-07-22 06:02:05
iam1stphorm PB+J PROTEIN BITES🥜🍓...save this for a quick recipe to try later!
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Ingredients👇🏻
-1 scoop @1stphorm Blueberry Muffin Level-1 Protein Powder
-1 cup Oats
-1/4 cup Chia Seeds
-1/3 cup Sugar Free Seedless Blackberry Preserves
-6 Tbsp (36g) PB Powder
-4.5 Tbsp Water
-4 Tbsp (64g) Almond Butter
-1 Tbsp Honey
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Directions👇🏻
1. Mix all ingredients in a bowl
2. Refrigerate for ~30 min
3. Roll into bite sized balls
4. EAT
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Macros (whole recipe)👇🏻
Calories: 1,489
Protein: 72g
Carbs: 153g
Fat: 65g
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Absolutely love these because they taste identical to a PB+J sandwich and they’re ultra convenient.
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Pop 4-5 of these and you’ve got a full meal down👊🏻
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Let me know if you try it!
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#iam1stphorm #Protein #PBJ #nutrition
Likes: 76
Posted at: 2019-07-22 05:57:25
PB+J PROTEIN BITES🥜🍓...save this for a quick recipe to try later! • Ingredients👇🏻 -1 scoop @1stphorm Blueberry Muffin Level-1 Protein Powder -1 cup Oats -1/4 cup Chia Seeds -1/3 cup Sugar Free Seedless Blackberry Preserves -6 Tbsp (36g) PB Powder -4.5 Tbsp Water -4 Tbsp (64g) Almond Butter -1 Tbsp Honey • Directions👇🏻 1. Mix all ingredients in a bowl 2. Refrigerate for ~30 min 3. Roll into bite sized balls 4. EAT • Macros (whole recipe)👇🏻 Calories: 1,489 Protein: 72g Carbs: 153g Fat: 65g • Absolutely love these because they taste identical to a PB+J sandwich and they’re ultra convenient. • Pop 4-5 of these and you’ve got a full meal down👊🏻 • Let me know if you try it! • #iam1stphorm #Protein #PBJ #nutrition
iam1stphorm What are you currently reading? 🤓  I just love Uncle G @grantcardone & his gorgeous wife @elenacardone ❤️ If you’ve read any of his books, watched his podcasts or YouTube videos, let me know what your favorite parts are? 🤔 ✌🏼 Some of my favorite parts are loser habits such as watching tv, complaining, comparing, being jealous of others, not taking care of your health. ✌🏼✌🏼 Another is accepting being mediocre or average. It translates to being lazy and not working hard enough. Completely agree with him. 🙏🏼❤️ Now back to my daily habit of reading at least 10 pages a day! #maxout #iam1stphorm #success
Likes: 9
Posted at: 2019-07-22 05:57:18
What are you currently reading? 🤓 I just love Uncle G @grantcardone & his gorgeous wife @elenacardone ❤️ If you’ve read any of his books, watched his podcasts or YouTube videos, let me know what your favorite parts are? 🤔 ✌🏼 Some of my favorite parts are loser habits such as watching tv, complaining, comparing, being jealous of others, not taking care of your health. ✌🏼✌🏼 Another is accepting being mediocre or average. It translates to being lazy and not working hard enough. Completely agree with him. 🙏🏼❤️ Now back to my daily habit of reading at least 10 pages a day! #maxout #iam1stphorm #success
iam1stphorm Keep it simple...⁣
BBQ food, yet staying on track.  I have room in my day for the burger and cheese, round it out with green beans and a nice summer drink full of antioxidants.  Can't get much simpler than that.⁣
Hope you enjoyed your weekend😎😊⁣
#Iam1stphorm 
#mytransphormation
Likes: 4
Posted at: 2019-07-22 05:52:29
Keep it simple...⁣ BBQ food, yet staying on track. I have room in my day for the burger and cheese, round it out with green beans and a nice summer drink full of antioxidants. Can't get much simpler than that.⁣ Hope you enjoyed your weekend😎😊⁣ #Iam1stphorm #mytransphormation
iam1stphorm The one product that is an essential product is 1st Phorms Opti-Greens 50. 
This product provides you with 11 servings of fruits & vegetables,  a blend of 50 superfoods, probiotics, digestive enzymes and more. 
It improved my food digestion and reduced my bloating. 
#iam1stphorm
#1stphorm
#NPC 
#legionofboom 
#classicphysique 
#11servingsoffruitandveggies
Likes: 5
Posted at: 2019-07-22 05:51:53
The one product that is an essential product is 1st Phorms Opti-Greens 50. This product provides you with 11 servings of fruits & vegetables, a blend of 50 superfoods, probiotics, digestive enzymes and more. It improved my food digestion and reduced my bloating. #iam1stphorm #1stphorm #NPC #legionofboom #classicphysique #11servingsoffruitandveggies
iam1stphorm I’m smiling because I made it without dying. @wildatheart23 you might be right.
Thanks for the #sundayfunday wod @scott_turbo_fitness .
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I’m hurtin.
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#iam1stphorm #75hard #policefitness #stayfitsavelives
Likes: 6
Posted at: 2019-07-22 05:45:31
I’m smiling because I made it without dying. @wildatheart23 you might be right. Thanks for the #sundayfunday wod @scott_turbo_fitness . . I’m hurtin. . #iam1stphorm #75hard #policefitness #stayfitsavelives
iam1stphorm Today I threw together a recipe to help me stay on track. I guess I should preface with “I love Jell-O shots. LOVE them.” 😁
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So instead of missing out on all the cheers and group fun, I mixed up a healthier alternative to my favorite summer time drink. Hello BCAA Jell-O shots! 💚
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Each 2.5oz cup = 6 calories, 0 carbs, 0 fat, 1.2g protein
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1. Mix together 1.5 cups of cold water and 2 scoops of @1stphorm BCAAs (I used Green Apple). 2. Mix in plain gelatin - I used this so I didn’t have the additional sugars and artificial flavors, but you can use whatever flavor of jello you like!

3. Boil 1 cup of water and then add that to the BCAA, water, and gelatin mix. Stir for 2 minutes until everything has dissolved.

4. Pour into 2.5oz cups and refrigerate for 3 hours.

5. Cheers! If you try this, tag me and let me know what you think! 😁

#1stphorm #iam1stphorm #legionofboom #duespaid #girlswholift #fitspo #fitnessinspiration #fitnessmotivation #recipe #bcaa #jelloshots #healthysnacks #supplements #summer #lake #lakelife #sundayfunday #weekendvibes #healthandfitness #healthylifestyle #kansascity #kc
Likes: 17
Posted at: 2019-07-22 05:43:46
Today I threw together a recipe to help me stay on track. I guess I should preface with “I love Jell-O shots. LOVE them.” 😁 • So instead of missing out on all the cheers and group fun, I mixed up a healthier alternative to my favorite summer time drink. Hello BCAA Jell-O shots! 💚 • Each 2.5oz cup = 6 calories, 0 carbs, 0 fat, 1.2g protein • 1. Mix together 1.5 cups of cold water and 2 scoops of @1stphorm BCAAs (I used Green Apple). 2. Mix in plain gelatin - I used this so I didn’t have the additional sugars and artificial flavors, but you can use whatever flavor of jello you like! 3. Boil 1 cup of water and then add that to the BCAA, water, and gelatin mix. Stir for 2 minutes until everything has dissolved. 4. Pour into 2.5oz cups and refrigerate for 3 hours. 5. Cheers! If you try this, tag me and let me know what you think! 😁 #1stphorm #iam1stphorm #legionofboom #duespaid #girlswholift #fitspo #fitnessinspiration #fitnessmotivation #recipe #bcaa #jelloshots #healthysnacks #supplements #summer #lake #lakelife #sundayfunday #weekendvibes #healthandfitness #healthylifestyle #kansascity #kc
iam1stphorm It's never too late to have the life you want or to be the person you want to be.
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I think we all fear going after what we truly want because there is a chance we will fail. The truth is you will. Over and over. But if you just keep working, believe in yourself, and never give up, you will get there.
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People underestimate what they can accomplish in 3 years and never start & overestimate what they can do in 3 months and give up too soon.
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Decide what you want to do, who you want to be and go for it. All in. And don't look back.
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📸: @davidmullis 
#neversettle
Likes: 108
Posted at: 2019-07-22 05:39:07
It's never too late to have the life you want or to be the person you want to be. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I think we all fear going after what we truly want because there is a chance we will fail. The truth is you will. Over and over. But if you just keep working, believe in yourself, and never give up, you will get there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ People underestimate what they can accomplish in 3 years and never start & overestimate what they can do in 3 months and give up too soon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Decide what you want to do, who you want to be and go for it. All in. And don't look back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📸: @davidmullis #neversettle
iam1stphorm Hiking the Elkhorn Crest Trail today was incredible! I feel so fortunate I was able to do it with such a fun group and also have George by my side the entire time.
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25 miles later and I’m ready to soak my feet (hellooooo blisters) and George is ready to sleep for the next two days. I was so proud of what a trooper he was!
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But really I feel so grateful to have grown up in such a beautiful place! 💙
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#iam1stphorm #legionofboom #1stphorm
Likes: 101
Posted at: 2019-07-22 05:35:48
Hiking the Elkhorn Crest Trail today was incredible! I feel so fortunate I was able to do it with such a fun group and also have George by my side the entire time. . 25 miles later and I’m ready to soak my feet (hellooooo blisters) and George is ready to sleep for the next two days. I was so proud of what a trooper he was! . But really I feel so grateful to have grown up in such a beautiful place! 💙 . #iam1stphorm #legionofboom #1stphorm
iam1stphorm SIGN UPS END TOMORROW AT 11:59 CST! 
Yes, it's a competition. But the only one you're competing against is the you from yesterday. #iam1stphorm #mytransphormationstartstoday #iamirongrace #thisisredding thisisboise

https://www.mytransphormationstartstoday.com/IronGrace
Likes: 14
Posted at: 2019-07-22 05:35:10
SIGN UPS END TOMORROW AT 11:59 CST! Yes, it's a competition. But the only one you're competing against is the you from yesterday. #iam1stphorm #mytransphormationstartstoday #iamirongrace #thisisredding thisisboise https://www.mytransphormationstartstoday.com/IronGrace
iam1stphorm Clarity is a funny thing.
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As a child, the concepts of visualization and planning were beat into me. For what ever reason, my mind struggled with the kaleidoscope effect that can happen to those plans.
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The same colors are present. The concept is still the same. The path or hurdles necessary to be cleared change and adapt as the end of the tube metaphorically rotates.
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For an overly analytical mind, this can be crushing. Pair that with confidence issues. Now you’ve found a proverbial uphill grind.
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Compartmentalization is a fantastic tool for managing an overthinking mind. Learning how to decompress effectively, isn’t as easy to develop.
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I tried my best to put everything bothering me on hold for the last 7 days. It was my week with my kids.
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The hour after I got home from dropping them off, I felt myself falling apart again. Losing my focus. Drifting into self pity.
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I left the house. I went to the gym. I just did whatever lift felt good. There wasn’t any plan tonight, but there was a goal.
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Break the cycle. Break the Sunday slump. Find a path to make Monday better regardless of how the kaleidoscope turned.
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Staying focused on a goal is very easy until circumstances start to change.
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Being able to adapt once they do change, that takes a lot more work.
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#unravelthemess #sharingtohelp #wheremymindgoes #overthinking #makingtomorrowbetter #fitover35 #fitfirefighter #fitemt #thealmostasnacklife #ocr #rspfam #goaldriven #nobaddays #1stphorm #iam1stphorm #legionofboom #duespaid #neversettle #wedothework #1stphormlegionairre
Likes: 17
Posted at: 2019-07-22 05:34:12
Clarity is a funny thing. . As a child, the concepts of visualization and planning were beat into me. For what ever reason, my mind struggled with the kaleidoscope effect that can happen to those plans. . The same colors are present. The concept is still the same. The path or hurdles necessary to be cleared change and adapt as the end of the tube metaphorically rotates. . For an overly analytical mind, this can be crushing. Pair that with confidence issues. Now you’ve found a proverbial uphill grind. . Compartmentalization is a fantastic tool for managing an overthinking mind. Learning how to decompress effectively, isn’t as easy to develop. . I tried my best to put everything bothering me on hold for the last 7 days. It was my week with my kids. . The hour after I got home from dropping them off, I felt myself falling apart again. Losing my focus. Drifting into self pity. . I left the house. I went to the gym. I just did whatever lift felt good. There wasn’t any plan tonight, but there was a goal. . Break the cycle. Break the Sunday slump. Find a path to make Monday better regardless of how the kaleidoscope turned. . Staying focused on a goal is very easy until circumstances start to change. . Being able to adapt once they do change, that takes a lot more work. . #unravelthemess #sharingtohelp #wheremymindgoes #overthinking #makingtomorrowbetter #fitover35 #fitfirefighter #fitemt #thealmostasnacklife #ocr #rspfam #goaldriven #nobaddays #1stphorm #iam1stphorm #legionofboom #duespaid #neversettle #wedothework #1stphormlegionairre
iam1stphorm Happy birthday to not only my brother but my best friend! So happy we got to celebrate it for a good charity on Saturday and today! You’re getting up there on those digits bud! Love you bud! You’re the man! @ghatt956 .
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#Birthday #fitnessgoals #fitnessmotivation #summeriscoming #1stPhorm #IAM1STPHORM #legionofboom #1stPhormGear #fitfam #fitfamily #PHAMily #Bodybuilding #fitsociety #gym #muscle #fitbod #physique #motivated #fitness #progress #faze #NextLevelShit #boom #TransPHORMation #Blink #Philly #DuesPaid #1stPhormAthleteSearch
Likes: 44
Posted at: 2019-07-22 04:57:20
Happy birthday to not only my brother but my best friend! So happy we got to celebrate it for a good charity on Saturday and today! You’re getting up there on those digits bud! Love you bud! You’re the man! @ghatt956 . . #Birthday #fitnessgoals #fitnessmotivation #summeriscoming #1stPhorm #IAM1STPHORM #legionofboom #1stPhormGear #fitfam #fitfamily #PHAMily #Bodybuilding #fitsociety #gym #muscle #fitbod #physique #motivated #fitness #progress #faze #NextLevelShit #boom #TransPHORMation #Blink #Philly #DuesPaid #1stPhormAthleteSearch
iam1stphorm Confidence- a feeling of self-assurance arising from one’s appreciation of one’s own abilities.
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Confidence is something that a lot of people, including myself struggle with. It’s not always easy to be confident in yourself. Especially with social media and all the platforms out there. We all compare ourselves to other people and it makes it tough. However, once you are able to be confident in who you are, that is when the success is going to be come. Even successful people struggle with confidence at times but it’s about pushing past that and becoming confident that you can do or be anything that you want. It’s about seeing others and knowing that you can do what they do, we all have that ability.
Likes: 6
Posted at: 2019-07-22 02:38:20
Confidence- a feeling of self-assurance arising from one’s appreciation of one’s own abilities. - - - Confidence is something that a lot of people, including myself struggle with. It’s not always easy to be confident in yourself. Especially with social media and all the platforms out there. We all compare ourselves to other people and it makes it tough. However, once you are able to be confident in who you are, that is when the success is going to be come. Even successful people struggle with confidence at times but it’s about pushing past that and becoming confident that you can do or be anything that you want. It’s about seeing others and knowing that you can do what they do, we all have that ability.
iam1stphorm 🌸ABBBSSSS 🌸
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Get ready to feel the burn!
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When doing hanging AB exercises, try to swing as little as possible. This makes it more difficult and isolates your core muscles. -
1️⃣AB wheel roll outs 
2️⃣Weighted sit-ups 
3️⃣Hanging leg lifts
4️⃣Hanging leg tucks
5️⃣Hanging single leg tucks
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💥Do 3 rounds - 30 seconds each💥
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❤️If you enjoy my videos please don’t forget to like comment and share❤️
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#abcircuit #beginnerworkout #iam1stphorm
#abs #abworkout #workout #workouts #abexercises #workoutmotivation #workoutideas #easyworkout #workoutoftheday #corework #fitness #fitspo #6pack #absathome #abworkout #coreworkout #healthylifestyle #homeworkout #workoutflow #workoutroutine #fitnessjourney #fitnesslifestyle #fitnessmotivation #fitnesslife #healthybody #healthylife #fitnessgoals #fitnessaddict
Likes: 80
Posted at: 2019-07-19 21:38:30
🌸ABBBSSSS 🌸 - Get ready to feel the burn! - When doing hanging AB exercises, try to swing as little as possible. This makes it more difficult and isolates your core muscles. - 1️⃣AB wheel roll outs 2️⃣Weighted sit-ups 3️⃣Hanging leg lifts 4️⃣Hanging leg tucks 5️⃣Hanging single leg tucks - 💥Do 3 rounds - 30 seconds each💥 - ❤️If you enjoy my videos please don’t forget to like comment and share❤️ . . . . . . #abcircuit #beginnerworkout #iam1stphorm #abs #abworkout #workout #workouts #abexercises #workoutmotivation #workoutideas #easyworkout #workoutoftheday #corework #fitness #fitspo #6pack #absathome #abworkout #coreworkout #healthylifestyle #homeworkout #workoutflow #workoutroutine #fitnessjourney #fitnesslifestyle #fitnessmotivation #fitnesslife #healthybody #healthylife #fitnessgoals #fitnessaddict

alforeign Al Foreign
alforeign
Al Foreign
Followers: 1183
Following: 1262
F.orgive A.ll M.y E.nemies There's beauty in Art🕺👣 ~Live, Care, Love, Smile~
alforeign Al Foreign Let's just take it easy🎭..@i__ronn you killed this one💯💥💥💥@chrisbrownofficial
Likes: 63
Posted at: 2019-07-16 12:55:59
Let's just take it easy🎭..@i__ronn you killed this one💯💥💥💥@chrisbrownofficial
alforeign Al Foreign Broken legs but still on the chase of perfection 🎈 #dance#splash #breaktime #love #dream #live #alforeign #stepup
Likes: 74
Posted at: 2019-05-14 11:26:59
Broken legs but still on the chase of perfection 🎈 #dance#splash #breaktime #love #dream #live #alforeign #stepup
alforeign Al Foreign I chose to steal happiness,kindness and the like😊😊 In a cold world, you need more than a sweater to make it through the weather #mylife#mensfashion#fashion#steppingout#happiness
Likes: 91
Posted at: 2019-04-27 09:43:15
I chose to steal happiness,kindness and the like😊😊 In a cold world, you need more than a sweater to make it through the weather #mylife#mensfashion#fashion#steppingout#happiness
alforeign Al Foreign I don't about you but I love Chris Brown 😁😁 He the best😤😤😤💯💯💯 #letsdance @chrisbrownofficial #burstamove #monday #happy #dance #the80s
Likes: 58
Posted at: 2019-04-15 16:05:43
I don't about you but I love Chris Brown 😁😁 He the best😤😤😤💯💯💯 #letsdance @chrisbrownofficial #burstamove #monday #happy #dance #the80s
alforeign Al Foreign Let's catch up and do something we all love doing☺dancing the  wrong moves to the right song #cheapthrills #dance#lost#humor#fun #catchup #movetothebeat #ilovedancing @h_e_z_z_y @ngish_reuben@derissamark #bored
Likes: 65
Posted at: 2019-03-27 12:27:14
Let's catch up and do something we all love doing☺dancing the wrong moves to the right song #cheapthrills #dance#lost#humor#fun #catchup #movetothebeat #ilovedancing @h_e_z_z_y @ngish_reuben@derissamark #bored
alforeign Al Foreign So close yet far away #theplaceicallhome #naturemeetsman #home #closure #seeyouthere #friends
Likes: 67
Posted at: 2019-03-20 11:34:40
alforeign Al Foreign A step at a time♍, a step at a time #menslaw #mensfashion #time #2019 #90s
Likes: 104
Posted at: 2019-02-27 14:02:09
A step at a time♍, a step at a time #menslaw #mensfashion #time #2019 #90s
alforeign Al Foreign April fools😂😂😂😂 that's just rude😆😆...#wildnout #aprilfools #goodafternoon #comedy #laugh #savage @ngish_reuben @ida_fumbah @h_e_z_z_y
Likes: 142
Posted at: 2018-11-19 12:45:25
April fools😂😂😂😂 that's just rude😆😆...#wildnout #aprilfools #goodafternoon #comedy #laugh #savage @ngish_reuben @ida_fumbah @h_e_z_z_y
alforeign Al Foreign Whose smarter??😕
#moneyheist #prisonbreak #whoknows #smart @reuben_ngish @ngish_reuben @h_e_z_z_y @movieshowtime
Likes: 128
Posted at: 2018-10-31 11:40:34
alforeign Al Foreign Life is all about tunes🎵🎶... Find the right one👌 and move with the it♠ #dance #virgo #beautifulpeople @h_e_z_z_y #free
Likes: 71
Posted at: 2018-10-24 12:21:01
Life is all about tunes🎵🎶... Find the right one👌 and move with the it♠ #dance #virgo #beautifulpeople @h_e_z_z_y #free
alforeign Al Foreign It was not the perfect picture, but it was the perfect moment 🏀#basketball #free #moment #real @baronolang20 @h_e_z_z_y @ngish_reuben
Likes: 100
Posted at: 2018-09-25 13:20:38
It was not the perfect picture, but it was the perfect moment 🏀#basketball #free #moment #real @baronolang20 @h_e_z_z_y @ngish_reuben
alforeign Al Foreign The Rocks rock!! #free #thewilderness #simple #kenya #lost #thefix #dance #moment #gainwithxtiandela
Likes: 87
Posted at: 2018-08-13 11:58:47

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