Instagram Public Photos with #iam1stphorm

Life has knocked me down a few times, it showed me things i never wanted to see. i’ve experienced sadness, failure, and lose. but one thing for sure, i always get up. the comeback is always bigger the the setbacks! take everything that happens and let it build you and make you stronger!
________________
@ludwigaraujo
@glowbeautyedison ——————
coach @n8fitness
posing @cdcbody
@allisondillett @paul_dillett @wbff_official
_________________
#wbff #iam1stphorm #rocbodyfitnesscafe #teamdomin8 #showprep #yearofyes #humpday #wbffatlanticcity #wbffpro

comment 105 star 2,335 6 hours ago

Transformation wednesday???? 12 weeks later and it’s safe to say not only has my body transformed physically but i’ve transformed mentally as well (and i also need to get a tan 😩)! these past few weeks have been rough with school and life and i’m not 100% satisfied with how i reacted. but this week i’ve gotten back on track and it’s safe to say that i’m finding myself again!!! it’s never a perfect time to start something new but it’s always the perfect time to become the best version of yourself!! have a great day #fitfam 👏👍
-
-
-
-
-
#nicoleferrierfitness #fitfam #runner #runnersofinstagram #runnergirl #fitness #fitnessmotivation #gymsharkwomen #gymmotivation #workoutmotivation #workout #fitness #fitnessmotivation #fitnessjourney #girlswholift #strongnotskinny #fitnesscommunity #fitnessgirl #fitlife #iam1stphorm #npcbikini #npc #npcbikinicompetitor #transformationtuesday #transformation #fitnurse #nursingschool #nurselife #threemonths

comment 23 star 239 10 hours ago

4 days out & still trying to channel my inner @hattieboydle & @fridapaulsen 💎✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
at this point foods goin up, cardio is goin down.. & you have a happy, happy, excited little me! 😊
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
btw: for those who care & have waited, my suit is cranberry velvet 🤤😉 how much better does it get?

comment 68 star 778 Yesterday

Reverse dieting…what is it?! (it’s not just for competitors!)

since yesterday was my first check-in of my reverse diet, i decided to do a little discussion about this topic since it seems to be unfamiliar territory to a lot of people.

reverse dieting is a common term in the bodybuilding world because bodybuilders spend weeks to months in a caloric deficit..but, it’s something everyone should know about because everyone “diets” and a lot of people aren’t actually eating enough in general anyway, even when they aren’t dieting.

reverse dieting is slowly increasing calories. it’s important to do this because our body’s adapt to the lower calories (adaptive thermogenesis), meaning our basic metabolic rate (bmr—aka the calories our body needs to perform daily functions) actually decreases. if you immediately add a lot of calories back into a diet, it can cause more body f*t to be stored due to the depressed bmr.

a reverse diet can be used to increase your calories to a maintenance level, or past it to a surplus if you want to gain muscle. it can also be beneficial when a f*t loss plateau is hit.

if done properly, a reverse diet can help a person maintain a physique while increasing calories, by increasing a person’s bmr. this does not mean having a super low body f*t percentage, staying stage lean, or not seeing possible increases in the scale (depending on where you’re starting from and what your goal is).

how do you do it? well, i started writing this whole instruction manual (jk it was like 3 lines) then i kept thinking “well that depends on this, and this depends on that” so i deleted it all because there are just too many factors for me to tell you how to do it and feel good about the info i’m giving. so, my best advice is to invest in a coach who can look at your picture and make decisions and help you based on that. however, if that isn’t possible for you, i would use google and do your own research to figure out the best plan of attack for you. but, before you do this, you have to know your intake, so if you’re interested in doing it, track your intake for at least 2 weeks because you have to have a starting point.

like this type of content? lmk!

comment 20 star 310 4 hours ago

In less than two weeks i will be living in a new state - a new home - new surroundings. after 29 years, i am moving away from the only city i’ve ever called home! so many emotions surrounding this move. looking back on the last 29 years in southern california and i feel nothing but gratitude and love. however, i am so excited for this fresh start of sorts, a change of pace, and a change of scenery. one thing i am really thankful for is the life changes i have made prior to this move. i am so thankful that i got my health back and that i can go into this move, starting life in a new city, and meeting new people feeling (& looking 😜) my best. i feel stronger and more confident mentally and physically than i have in years and i’m ready to take on this new adventure! i know if will be a hard transition, it won’t be all sunshine and rainbows but the hard days will be worth it ❤️ #transformationtuesday #tuesdaymotivation #newbeginnings .
.
.
.
.
#naturalweightloss #myweightlossjourney #wlstories #transformation #losingweight #weightlossjourney #weightlosstransformation #progresspic #gethealthy #healthandfitness #fatloss #fatlossjourney #extremeweightloss #extremetransformation #weightloss #postpartumweightloss #mytransphormationstartstoday #iam1stphorm #1stphorm #fitness #fitfam #transphormation #weightlosscommunity #weightlossmotivation #weightlossinspiration #boisebound

comment 87 star 660 Yesterday

Whoever said getting old sucks was wrong 😜
take control of your health, no matter how young or old. it’s never too late for a fresh start. 💖
#transformationtuesday .
.
.
#underratedmuscle #teamum #ifbb #figurepro #fitcitystl #1stphorm #iam1stphorm #squeezemeskinny #fitness #health #diet #goals #healthyliving #fit4mefoods #motivation #workout #betteryourself

comment 61 star 1,833 Yesterday

I received some disturbing news upon walking into work today. a great man, husband, father, brother, and friend of mine passed away due to a massive heart attack while sleeping.
_
this hit home for me in more ways than 1. for starters, he was someone whom i worked with side by side on the front line for 3 straight years before his transfer to another facility. within that time, we had multiple conversations ranging from sports (we were both steelers fans) to family life.
_
he’d often ask me about @1stphorm, and i would give him whatever information i could, along with free samples and encouragement to start training with me or at least let me write him a diet/supplement plan to help him get back on track.
_
but one day of “tomorrow we’ll start” turned into 2 weeks, which turned into 2 months, which eventually turned into a lifetime.
_
whenever i get news like this, it tears me up inside and i begin questioning myself more and more.
_
how could i have helped him more?
_
am i wrong for not staying on him about his health?
_
what else could i have done???
_
i am working on being a better person overall. a major part of that process is about me being a better helper.
_
learning the art of following up
_
learning how to be more transparent with people who need help.
_
learning how to put my difference aside for the betterment of people who could benefit from me being in their life.
_
the truth is, i don’t train for big muscles. i don’t eat healthy for a six pack. i don’t take supplements to be the strongest guy in the world. all of those things would be nice, however they’re nothing more than benefits to the true end game:
_
i do all of this because i wanna live a better quality of life. i wanna see my son and all of my nieces and nephews grow up to become adults. this is why i encourage all of humanity to stay in shape physically, mentally and spiritually.
_
i love to see people break through and be better! that’s my passion in life, and that’s what i’m dedicating the bulk of my energy to.
_
i will not allow this situation to pass without making a change within myself. i will be a better giver, helper, supporter moving forward.
_
rest in peace v.
📸 @nene_cramutola

comment 59 star 1,381 23 hours ago

“get creative with your supplement stack,” they said. “it’ll be fun,” they said. 🤷🏼‍♀️ .
so here i am doing some indoor surfing with my 1stphorm stack. because you obviously can’t surf unless you’re healthy & strong. do you know how much core work it takes to surf? & look at those sharks? you can’t fend off sharks if you’re not in shape!!!! 🤣🤣 .
oh, & i turned the fan on in the second video just to make it more realistic. 🦈
make sure you turn up the volume so you can hear me laughing at myself..... @1stphorm i hope you’re happy. lol .
#1stphormstack .
.
.
.
.
.
.
.
#yoga #yogamom #fitness #yogaeverydamnday #yogi #exercise #workout #workoutmotivation #girlswhosquat #girlswithtattoos #1stphorm #fitspo #transformation #iam1stphorm #selfie #selfienation #selfcare #tattoo #tattooedgirls #blessup #girls #fitnessmodel #fitness #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #happiness

comment 55 star 484 Yesterday

The gl🍑w up has been so real. and that’s really all i have to say about this. with hard work + consistency...you can do anything.

comment 4 star 185 1 hour ago

🔥standing tricep kickbacks🔥
swipe 👈🏻for videos
-
👥 tag-save-share with someone who needs this.
-
✅ your torso should be almost parallel to the floor. slightly bend at the knees and keep your upper arms stationary. use your triceps to lift the weights until the arm is fully extended. focus on moving the forearm (don’t let your elbows move). get a good tricep contraction at the top of the movement before lowering the dumbbell.
-
❌ don’t swing the weight up with momentum.
-
😀 follow @alexnarey for daily tips and inspiration.
-
#1stphorm #exercises #exercises #legionofboom #iam1stphorm #workouts #weightloss #weightlossjourney

comment 0 star 3 1 minute ago

Hotel pulley & dumbbell circuit 🙌 #bisandbutt .
[[activation:]]
12x3 lateral lunges
10x3 roation lt weight bicep curls
12x3 curtsey lunges
.
.
⚡⚡circuit:
12x3 face pulls
12x3 weighted alternate lunges
12x3 center weight sumo
12x3 pyramid bicep curls
12x3 pyramid heavy rows
12x3 hip thrusts
10x3 single arm lateral pulls
10x3 single arm bicep rope pulls
.
.
#fitness #fitspo #fitfam #balance #nutrition #living #fitspo #sweat #workout #biceps #glutes #pulley  #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid

comment 2 star 53 last month

Saturday sweat sesh 🔥featuring a full arm day incorporating a 15 min hiiiiiit circuit (below) loving my @pure_lift_apparel crop! use code drosefit to save $ 😎
.
.
.
🔥15 minutes, 30 sec intervals ◇box jumps
◇lay down push ups
◇bicycle crunches ◇jump squats ◇high knees
◇burpees
🔥repeat
.
.
.
#fitness #fit #macros #iifym #balance #nutrition #macros #hiit #squats #cardio #sweat #bbg #sweat #fitspo  #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid

comment 4 star 49 4 weeks ago

Do you want to gain muscle or loose weight!?
.
devoting 8 weeks to yourself will change your life!
.
completely free to enter. must enter by october 29th. link in my bio to get you signed up to take the challenge with me!
.
when you sign up, this is what you get:
🙋🏻‍♀️ me to help with diet questions, wods, and supplements if needed
🍽 free custom diet plan
🏋️‍♂️ free custom workout plan 👩🏻‍💻 free coaching
💻 free blogs
📽 free training videos
📘 free e-books
🥘 free healthy recipes
📞 free help from our 1st phorm’s nasm certified personal trainers & nasm certified fitness nutrition specialists
.
#transphormationchallenge #iam1stphorm #girlswithmuscle #weightloss #fitness #buildingmuscle #eatingdisorderrecovery #1stphormathletesearch #fitnesschallenge #weightlosschallenge #workoutideas #mealplans

comment 0 star 4 3 minutes ago

I learned a while ago that comparing myself to others is destructive and detrimental to my own journey. god made me and you extra special, why insult him by trying to be like someone else? wishing you look like/could workout like/ be like someone else is a waste of time so hows about we focus on growing and improving ourselves, in our own way. i 10/10 recommend having role models. what i don’t recommend is trying to be an imitation when we are all meant to be masterpieces. train your own way, live your own life, be your own hero. swipe to see my leg day finisher. ➡️ happy h**p day friendz. 🐪 -
-
#humpday #legday #fitnessjourney #confidence #beyourself #workout #iphone

comment 1 star 4 5 minutes ago

@1stphorm protein for the win!!!!!!!!!!
.
who hates having to dig through a tub of protein to find the scooper?
.
who hates buying a tub of protein and it being half full?
.
i got the solution my friends!!!!!!!!
.
i got free shipping!!!!!!!!!!!!!!
.
@1stphorm delivers their protein full to the top and then has the scooper on top so you don’t have to dig around.
.
i choose level-1 as my go to for a meal replacement shake. strawberry flavor i mix with a banana and mixed fruit and i am good to go. .
www.1stphorm.com/jaredgahm .
#legacy #1stphorm #1stphormathletesearch #1stphorm4life #iam1stphorm #legionofboom #100to0 #neversettle #duespaid #bethe1 #jiujitsu #jiujitsulifestyle #protein #motivation #happy #hardwork #gym #goals #healthy #fitness #fit #dedication #passion #inspiration #training #exercise #workout

comment 1 star 6 3 minutes ago

I’ve got no science for you today, so here is a little #humpday motivation.
.
four years ago i was retired collegiate swimmer who continued to eat like i was burning a million calories a day swimming. i was gaining weight at a scary rate. i finally decided enough was enough. i didn’t have a clue what i was doing in the gym, but i had one goal....grow a booty! ya girl was not born with 🎂🍑 ...i had a goal and i learned as i went and i never gave up!
.
obviously as i started learning more, my goals changed to become as healthy and happy as possible, but my point is, no matter where you are in life, no matter what your goal is, if it’s important enough to you nothing will stop you from reaching it!
.
if your goal is to become a healthier version of yourself and you think nutrition might help you get there, get ya b***y over to my website (link in bio) and fill out a coaching inquiry 😘
.
#fit #nutrition #nutritioncoach #mealplan #mealprep #fitness #iam1stphorm #humpday #b***y #legday

comment 1 star 6 3 minutes ago

Let's talk working out out of town, with no gym 😬 .
.
first off, taking 2 or 3 days off..not a huge deal. your body will probably thank you. but all you need is a pair of sneakers and a dumbbell even if it's just one.
.
.
🔥quick arm burnout🔥
dumbell only 12 reps each 3x
.
side raises
bicep curl
shoulder press
hammer side bicep curl
front raises
bicep curl into shoulder press
💧rest 1 min
⚡repeat 2x
.
protips on out-of-town fitness .
⚡drink water. it sounds simple, but it's super effective. usually when you're out of town your diet changes and your body will try to adapt to travel, water balances everything out and keeps your water retention low.
.
⚡incorporate hiit. hiit workouts are super efficient when you don't have a lot of time and you're looking to get a quick f*t burning session in and keeps you burning calories all day long.
.
⚡track your protien. as you should every day, but more so when you're out and about and your routine changes. this keeps your hunger level under control. make sure you get an adequate amount of protein to avoid those snacking moments and overeating.
.
but dont forget to #liveyourbestlife and enjoy every moment, being out of routine is healthier than you think.
.
.
#fit #macros #iifym #balance #living #pushworkout #dietdoc #hiitworkout #circuittraining #resiatanceworkout #bodybuilding #weighttraining #flexfriday #girlswholift #gluteworkout #workout #nutrition #dieting #foodie #macros #mealplan #mealprep  #iam1stphorm,  #1stphorm, #legionofboom, #1stphormathletesearch, #bethe1, #wedothework #duespaid

comment 5 star 58 5 days ago

Https://1stphorm.com/transphormation/?a_aid=fitness4lifewtina

who's looking to be the best they can be before the
new year?? i am i am i am
are you looking for real results, need accountability and want to be the healthiest version of yourself?? i am i am i am

1st phorm just announced that registration is now open for the 8 week fall transphormation challenge and will start october 29th! join my team today and join me for 8 weeks of hard work!

guess what? everything is free. yes that is right free

i have a private facebook group where we can hold each other accountable and i will keep the team motivated, share tips, help with meal planning, post fun exercises, answer questions etc.,. what’s included when you sign up:
•free custom meal plans •free custom workout programs
•free coaching w/ yours truly •free blogs
•free training videos
•free recipes
•free help from 1st phorm’s certified trainers -

how to sign up:
•click the link in my bio •scroll down and click the $0 access button
•click ‘start today’ to register
•make sure you follow it all the way to checkout and hit ‘send my products’ you will receive a registration email with your login and password (might take some time to receive)
•go to the link provided (the transphormation website) and enter your info (goals, etc)
•make sure under your dashboard that you select me as your trainer!
fitness4lifewtina@yahoo.com . *print out the day 1 contest card. you will need to hold the card in your pictures - front, side and back
*upload your photos no later then october 29th

need help private message or email me at fitness4lifewtina@yahoo.com
anytime!!!!! #. #iam1stphorm  #1stphorm #transphormation #transpormationchallenge #mealplanning
#fitnessmom #wearefitness #teamwork #fitnesscoach #takemyhand #dontstop

comment 0 star 1 20 minutes ago

✨giveaway #3 of 5!✨ are you a savory breakfast eater, or sweet? 😋🍳🥓🥞
.
me personally, i’m a little (or a lot) of each! what can i say, my taste buds get bored really easily! 😛
.
as promised on monday, each day this week i will be giving my favorite things away to show how grateful i am for you guys! 😘
.
i will be sending 3 people from this giveaway each a @unprocessyourfood mini waffle maker, as well as my cpt fit fuel guide! 🤗
.
in my guide you can find how to make the above two breakfasts as well as all my favorite healthy recipes, nutrition tips, food hacks, a grocery list, supplement advice, a meal plan and so much more!
.
to enter:
1️⃣ follow me if you don’t already & like this photo.
2️⃣ comment below if you’re #teamsavory , #teamsweet or both
3️⃣ tag 3 rad people
4️⃣ that’s it! 🙌
.
winners will be announced on my story one week from today!
.
must live in the us to win!
.
.
.
#giveaway #giveawaycontest #healthybreakfast #proteinwaffles #waffles #breakfastclub #dash #iam1stphorm #1stphorm #legionofboom #healthyfood #healthylifestyle #cptfitfuelguide

comment 237 star 996 10 minutes ago

Glutework. 🔥sometimes it doesn't help to confuse your muscle groups, pick 4 or 5 compound lifts and progressively challenge yourself. 💪happy tuesday! #keepitburning .
.
dumbell dynasty crop tee 🔥 @dumbbell_dynasty use code drosefit to save! #teamdumbelldynasty
#fit #macros #iifym #balance #living #pushworkout #dietdoc #hiitworkout #circuittraining #resiatanceworkout #bodybuilding #weighttraining #flexfriday #girlswholift #gluteworkout #workout #nutrition #dieting #foodie #macros #mealplan #mealprep  #iam1stphorm,  #1stphorm, #legionofboom, #1stphormathletesearch, #bethe1, #wedothework #duespaid

comment 5 star 48 Yesterday

Today was shoulders and legs
today was about growth
today was about being comfortable with being uncomfortable.
today was about developing self confidence.
today was about adaption.
for you to be successful in life you have to put yourself in uncomfortable situations. you have to adapt. you have to have confidence. the rest will take care of itself. don’t be the voice in your own head that’s holding yourself back from that promotion. from that possible relationship. from reaching a new goal. you have enough people in life trying to hold you back. trying to tell you it’s a waste of time. your mind is a weapon. use it to your benefit.

comment 1 star 1 6 minutes ago

Every human being, young or old, has a heart's bulletin board. every person needs safety, love, and affirmation offered in terms he or she can understand. .
.
happy wednesday 💜💫
.
.
#blessed

comment 1 star 55 7 minutes ago

Here it is everyone!!!
.
.
if you haven’t heard or seen yet it’s that’s time!!! @1stphorm free 8 week transformation challenge!!!!!!
.
.
the holidays are coming and you know what that means?!? we all want to cheat!!! we all do it!! raise your hand if you’re guilty?!? 🤦‍♀️
.
.
here’s your chance to redeem yourself!!! and....i will not o my be your coach but joining you in the challenge!!!! let’s do this together!!!! 👊
.
.
not only is the challenge 100% free but you have the chance at winning $50,000!!!!
.
.
this challenge is for anyone!!! .
.
not only will you gain control of your body over the next 8 weeks but you will have access to:
-free meal plans
-free workouts
-free coaching from me
-free recipes -frer access to private fb group .
.
.
and....did i mention??? there will be free giveaways along the way!!!! .
.
click my link in my bio to join and let’s get this paaaarrrrttttyyy started!!!! .
.
.
you have until oct. 29th to sign up and have a chance at winning the 💵!!!!

comment 1 star 2 8 minutes ago

Best way to start my week... blasting the quads/hams! 💥 brutal af! *hell today is wednesday and i'm still sore as shit!* .
*warm up good! get the blood flowing and knees warm.*
.
leg extensions 5 x 20
reverse leg curls 4 x 20
standing single leg curl 3 x 12/leg
.
squats >> 135 x 10 / 225 x 10 / 315 x 10 / 405 x 5 / 495 x 2. 📽️ *5 minute break* countdown set w 315 10/9/8/7/6/5/4/3/2/1
*1 minute break between these sets!!!!* .
lying db(60) leg curl supersetted with single leg squat press (200)
4 x 12 & 15/leg
hack squat 3 x 12 *feet low on platform and close*
.
alternating single leg extensions 3 x 12 📽️
40x bodyweight lunges .
if your not the hardest worker in the gym...then you better re-evaluate how bad you want those results! .
push yourself! grind it out! get s**t done! no matter how you say it, it all boils down to this....you can have results or excuses....not both! 🤔
.
check out my page for more training tips 💪 and videos 📽️ .
averagesucksbelegendary
.
..
...
..
.
#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #hardestworkerinthegym #squatsfordays #quaddamn #squats #legday #shutupandtrain #excellencebeforerecognition #100to0

comment 0 star 1 7 minutes ago

💲tack or 💲tarve ⛓🦍
.
.
.
.
.
.
.
.
.
.
.
.
.
#building#bodybuilding#bodybuildingmotivation#comittment#transformation#bulking#swole#training#trainer#drip#solid #iam1stphorm#1stphorm#legionofboom#1stphormathletesearch#bethe1#wedothework#duespaid#bigdog#bigdaddy#biceps#triceps#gains#curves#curls#curlsforthegirls#gangang#gymgains#beast#silverback#

comment 7 star 57 4 days ago

Balance📲📚🏋🏽‍♂️🏋🏽‍♂️
——————————————
i’ll be the first to admit, it can be tough balancing school, work, gym, and trying to find time to build a business.
——————————————-
the biggest tool to help is prioritizing, write down all the areas that require your focus, take a look at them and rank them in order of importance. this won’t stay the same as you go forward and that’s ok! you might not be as focused on the gym when finals are around the corner. you might not be worried about going out when your deep in prep. you might have to cut hours at work to catch up on school.
——————————————
the important part is you don’t give up, even the smallest step forward is moving in the right direction. ——————————————-
today’s pump brought to you by @sourpatchkids

comment 1 star 15 8 minutes ago