Instagram Public Photos with #1stphormathletesearch

What if i told you the majority of what you see on the gram is fake.
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the facade is very, very real. i hate to burst your bubble but honestly i need to just take a moment and vent.
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if you for a second think that these 'influencers' believe and actually use the products they endorse, you are mistaken. now don't get me wrong there are a handful of genuine awesome peeps out there (like myself duh 🙄) who do believe in what they recommend...but please don't believe everything you see. everyone is out to make a buck and everyone is capable of posing with a product for a good price.
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and how about their workouts? guys... wake up. these superstars literally have film days to show off their latest and greatest moves. (professional hair, make-up and all). personally, i love to keep it creative, but i also go back to the basics in every workout. sometimes over complicating things will only look cool for the gram, but it's not really doing anything for you. fundamentals are everything.
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and lastly, even if someone claims they are all 💯 natural... unfortunately that isn't always the case. i know for a fact many have gone under the knife, had lipo, etc. which honestly makes me super sad...these people are young (younger than me) and they have succumb to the pressures of society to obtain their idea of 'perfection' - which is literally unattainable to the mass audience. [news flash no 30 or even 60 day program is going to make you look like them.]
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so my point is this... work on achieving the best version of you....because that makes you unique and being authentic is the most bad ass, sexiest thing you can be. #fearlesslyauthentic .
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#msbunsandgunz #authentic #authenticity #bereal #realoverfake #fitnessmodel #fitsporation #fitness #fitnesslifestyle #loveyourself #selflove #humpdayvibes #progressnotperfection #fitnesswomen #fitchick #strongnotskinny #wellnesswednesday #goaldigger #bodymotivation #bodypositive #bodyconfidence #inspireothers #1stphormathletesearch #iam1stphorm

comment 22 star 187 3 hours ago

When i first started my fitness journey, my goal was to be one of those weird unicorn chicks who could eat whatever the hell she wanted without gaining an ounce of f*t 🦄😅
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that would be pretty d**n nice, right?
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unfortunately that isn’t always 100% achievable in some part due to genetics but you can revamp your metabolism so that you can eat more than you are right now without gaining much f*t at all!
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it’s not hard, it’s science 🔬🧬
but it’s also not easy, it takes mindful intention and effort each day.
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so how can you do this? #courtostoptips for increasing your metabolic rate are below!
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1. train for strength. the stronger you are, (usually) the more muscle mass you have. muscle uses more calories a day to sustain itself more than f*t does! increase your muscle mass and your metabolism will too!
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2. increase your protein. out of all the macronutrients, protein has the highest thermogenic effect in your body! make sure you are getting in enough high quality protein through out your day!
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3. eat more. so you might be trying to lose weight and think that eating more will result in weight gain. but your body adapts rather quickly to your calorie intake so by bumping up your calories you will force your metabolic rate to increase so the food is digested!
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4. exercise. evidence suggests that higher intensity interval training does more good to your metabolic rate than standard steady state cardio because it requires more energy to get yourself back to a resting state.
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5. rest. taking enough time to recover between workouts and getting adequate sleep are key because it gives your muscles a chance to rebuild and your hormones a chance to return to their normal state.
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did you check out part 1 of #courtostoptips today? it explained the signs that tell you your metabolism isn’t working as efficiently as it should!
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any questions? comment below or email me!
1:1 coaching available! 💫
#1stphormathletesearch

comment 24 star 1,615 Yesterday

Hello winter fluff🎅🏼☃️ not even mad tbh. do i wanna go wear a bikini on the beach rn? probably not (still would though!!). but are there 100000 other positives that overshadow that? yep. getting pr’s literally every week on my major lifts. enjoying life and having more flexibility. eating literally more carbs than i even want😂🙈.
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the fitness industry is very geared towards f*t loss and being shredded but remember..you have to get that muscle somehow. take the time to build too. and don’t be scared of it ladies🍑 if someone doesn’t like you or think you are good enough when you’re fluffy, then they don’t deserve you when your a lean bean either💁🏼‍♀️ or if you are happy in between that’s cool too. do your thing, put in work, and enjoy the process.💪🏼

comment 28 star 1,850 Yesterday

Living a block away from the beach never ever gets old 😎🙂 i’ve gotten a lot of messages about posting what i do for defining my stomach, look out for that vid next week 😜 .

fun fact: i rarely do ab workouts, it’s all about my hiit routines and heavy lifting (activating your core during it). .
also gotten a few messages about these pants. it’s @gymshark slouchy pants and i basically live in them now 😂😂😂 aka socially acceptable sweatpants whaaaaaaaa
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#gymshark #fitness #gymmotivation #1stphormathletesearch #1stphorm #fit #fitnessgirl #fitnessmotivation #beach #absworkout #ab #gymsharkwomen #b***y #bootybootybooty

comment 73 star 1,293 3 days ago

Yall!. need your tips & suggestions!!.
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i am going on my very first cruise next mondayyy! going to cozumel + grand caymen! i am very nervcited 😬.
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but i’m slowly getting things together to pack towards the end of the week & was wondering if y’all had some tips or tricks to packing for a cruise? i’m sure it’s much different than flying.
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what can/cannot pack? what’s something you didn’t pack but wish you did or what are some must haves?! (besides my @1stphorm supplements- y’all know they coming with me).
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please drop anything you can think of that you think would be useful! thank you in advance babies!.

comment 58 star 381 Yesterday

Was thinking of showing ya’ll some different ways to warm up your 🍑 before a leg day. let’s be honest, this s**t ain’t easy!
but that’s the point!

i use the @shimmyshakebootybands w/ these three movements to do something a little different.

recently i’ve became an ambassador for @shimmyshakebootybands . i use bands almost every single leg day, whether i’m using them for a warm up or heavy compounds, i was beyond excited to accept the ambassador roll.

if you have questions or would like to check out anything i use for yourself, shoot me a message. i would love to help you out!




#shimmyshakebootybands
#legday #girlswholift #fitnessmotivation

comment 10 star 245 Yesterday

#transformationtuesday it has been a hot minute since i have done one of these 🙈

but reflecting back this morning on the progress i have made & how far i have come on my fitness journey. it has been a wild ride full of tough days where i had no motivation but showed up anyways, constant grind & consistent work 🙌🏻⠀

i always tell my @1stphorm transformation group to take pictures because you do not always see victory in the scale 👏 proof of that ⤵️⠀
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1st picture: aug 2016 - 128 lbs (only cardio & very little weights)⠀

2nd picture: july 2018 - 120 lbs (both weighting lifting with some cardio & diet was mediocre) ⠀

3rd: today - 120 lbs (mainly 🏋️‍♀️ w/ some added cardio & living a healthy lifestyle eating nutritious foods that fuel my body with a little bit of pleasure thrown in) ⠀
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if you aren’t where you want to be, change your mindset. ⠀
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instead of saying “when i fail, i’m done” to ➡️ “no failure or set back will detour me from reaching my goal”⠀
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instead of “i’m quitting if i don’t get 1st place or if i don’t reach that goal” to ➡️ you will n e v e r see me quit ⠀
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your thoughts 💭 become your reality so shift the way you think. it could be the one thing that levels you up and sets you apart 💪🏻 ⠀
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leggings & sports bra from lululemon⠀
tagged outfit & shoes for you guys ☺️⠀

#lifewithaubz #fitness #motivation #getafterit #1stphormathletesearch #levelup

comment 40 star 853 Yesterday

🔥new pr🔥

man oh man!! these unexpected pr’s are kinda fun! my knee is feeling the best it’s ever felt (credit mobility, and the prefab ive been doing). not only that but my snatches lately have felt the best they’ve ever felt also! the one and only time i’ve hit a squat s****h pr was back in december 16 2017 (265#) the take way from this post (and what i kept telling myself after each failed attempt) is that you are only as good as your last attempt. that goes for everything in life!

to many of us fail once maybe twice and then completely give up. but, what are u telling yourself every time you fail? “maybe i’m not good enough.” “it’s not meant to be.”... etc. those little thoughts lead to no further action. if you fail and never try again then that’s what defines you...but

when you fail and you keep going back no matter how many times it takes that’s also what defines you! are you going to be the one that gives up? or are you going to be the one that keeps going no matter what! the bizzar thing about this process is... it’s all up to you!

today after 4... yes four failed attempts i hit not only a post injury pr but a lifetime pr at 275#! so, the next time you fail. get up, dust yourself off and do it again! failing isn’t the bad part. giving up after you fail that’s the bad part.

fueled by @1stphorm
#workout#work#olympiclifting#nike#1stphorm#iam1stphorm#1stphormathletesearch#crossfit#wod#strengthandconditioning#strengthcoach#healthy#entrepreneur#success#fitdad#dadlife#fit#fitnsss#fitfam#fitspo#motivation#fitnessmotivation#mizzou#coach#faith#nutrition#mensfashion#personaltrainer#training

comment 30 star 289 21 hours ago

#courtostoptips for structuring your own workouts! 💪🏽
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1. warm up - your warm up is essential and also very important! i used to never warm up.. literally a few little stretches and i would dive into my workout. no bueno! i would suggest walking on an incline to get your heart rate up and body ready. then after you’re warm, some dynamic stretches. you want to prevent injury!!!
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2. compound exercises - these are multi-joint movements that work several muscles. for example, if it’s a leg workout start with squats! squats work every muscle in your legs as well as your core and lower back. other compound exercises include deadlifts, over-head presses, bench press. these exercises should also be done with a much heavier weight and in the 3-6 rep range to work increase strength.
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3. isolation exercises - these work one muscle at a time. personally i like to choose 3-4 movements that compliment the compound exercise. for example, after squats you could perform leg extensions and leg presses. other exercises include bicep curls, tricep pushdowns, lateral raises etc. these should be in the 8-12 rep range to focus on hypertrophy of the muscle.
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4. endurance exercises - i will typically end a workout with 1 (maybe 2 if i superset them) exercise that increases the endurance of the designated muscle. these should be in the 15-20 rep range and perform at a lighter weight!
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5. post weight lifting - this is when you would perform static stretches such as quad holds or toe touches to lengthen your hamstrings. also - after a leg workout i advise walking or doing some form of cardio to release the built up lactic acid in your muscles and prevent extra soreness. you can also foam roll.
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there ya have it folks! building a workout isn’t rocket science but it does take some conscious decision making to ensure you’re training properly and effectively!
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any questions?? comment below or email me! how are you liking my top tips??!!
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1:1 coaching is available 💫
#25daysofchristmas #25daysofctt

comment 13 star 1,485 Yesterday