The most delicious dinner made my by ya 👨‍🍳👩🏼‍🍳
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Weekend vibes 🧢✌🏼 . Hope everyone is having a great day and set goals to conquer for next week! . I have had so many opportunities open up for me that it’s time to take a step back and organize! It’s easy to get all caught up with the world, but you have to learn how to bring it all back down and stay focused! I am so ready to tackle these next couple weeks and hopefully all my plans workout as planned🤞🏻 . Full Outfit is by @ptulaactive #ptulaactive #iam1stphorm #duespaid #leggionaire #legionofboom
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One of my staple shoulder routines as promised👊🏼 . A couple tips: • Yes, those shoulder taps burn. They look easy... don’t be fooled😅 Superset your workout with another workout, shoulder taps or even wall hand stands to get them puppies burning🔥 • Do not swing to get the weights up. The deltoid is a small muscle and doesn’t require a lot of weight to build, so if it feels too heavy, do NOT force it. It’s not worth a shoulder injury. Your rotator cuff will suffer. • I suggest going heavy on the military press, allowing 8-10 reps. It breaks up the other exercises which are lower weight, higher reps. • Have one exercise focus on the front deltoid muscle and one focused on the read deltoid. You will see on the second go last workout, I have the dumbbell go slightly behind my body. This targets the rear delt, whereas on the first workout, the dumbbells are slightly forward, targeting more of the front and medial delt. • End with a burnout exercise. Use a light weight and go for as many as you can until failure. It will burn so good😏 . Featuring the best song by @zedd . @1stphorm
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What a day!! We had combined weight classes so I competed against two HW’s and one other LW. I’m proud of my performance even though the CDB was a no-go. The truck pull went much better this year. The stone/keg medley was a breather. That yoke though. 360 for the first attempt, 400 for the second, and 440 for the third. I almost had that 440 in the bag!! The farmers carry (100 lbs each hand) was over before I realized it started. And! I met another Legionnaire @rp_4thquarterfitness @will2win50 💪🏼 Hard work pays off on days like today. #neverquit #iam1stphorm #militiafitness @wodbottom my shorts got some love 💕 today‼️
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That early morning cardio look does me well right??? Hahaha first time being back in the gym in about 2 weeks due to the back flaring up again!! Not from lifting, but from shoveling this damn snow!!! Note to self.....lift from the legs!!! . #duespaid #saturdayworkout #morningvibes #messyhairdontcare #legionofboom #gymselfies #nothingstoppingme #weekendgig #looklikeabeautytrainlikeabeast #iam1stphorm #neversettle
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{not so} Patiently waiting for these #chickenlegs to #grow 🙄🐥
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I did not compete in the deadlift part of the Push and Pull. But, I did hit deadlifts today. Focused on eccentric damage for my legs today! Okay, technically barbell deadlifts activate more of my back and glutes. I used the trapbar deadlifts for more leg activation afterwards. If you think about it, barbell deadlifts are a press into a pull. Let me explain when you are pressing off the ground to just above your knee level it is a press. Then you are pretty much doing a rack pull to get to the end position. One benefit of this style of training is you do not need to train like this for long period of time. Con to this training, it takes longer to recovery from due to damaging alot more muscle fibers than normal. Stay strong and enjoy life!! #eccentric #damage #Deadlifts #fitgeek #fitphamily #legionofboom #legday #physique #duespaid
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3 EASY RULES FOR FOAM ROLLING YOUR QUADS. If there is a muscle I think needs the most attention it is the quad. Rarely do we realize how important this muscle is to roll until it is too late. The worst part is many of us don't roll it properly and therefore the entire muscle isn't working the way we want and we leave results on the table. . . BUT today we are going to help change that around for you. Follow these 3 simple rules and you will start to feel the difference almost immediately! . . ➡️First dont forget our rule of 1 inch per second. Take your time and spend a little more attention on the areas that need it! ➡️Secondly we need to be aware of the size of the quad. Running from the knee all the way up to the hip, and also out to both sides of the leg. Therefore get the roller on the inner thigh and a portion of the outer thigh. ➡️ Finally, consistency...iv been saying this, probably since the dawn of time! You need to attack it on a daily basis. Not just once in a while when we go to the gym. Q: Do I need to roll everyday? Even if I don't train? & A: Yes absolutely.. if it were feasible, practical, and affordable..wouldn't you want a massage everyday? Think about how relaxed you would feel? This is the closest we get to it. What part of the quad is the most painful for you?? . . . . . . . #legday #quad #qua#quads #quads #tra#trainanywhere #stronglegs #buildlegs #legworkout #workouts #trainanywhere #mtl #mtlfitness #montréal #montrealfitness #fitness #fitnessaddict #fitforlife #hea#hea#healthyges #healthylifestyle #healthy #health #homeworkout #homeworkouts #duespaid #instagramfitness #noexcuses #muscle #westisland
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#slowdownsaturday Took the little one to Whole Foods to get lunch and some of his much needed essentials. . The weather is getting nice and warm in Florida. Having my @1stphorm hydrator jug with me everywhere I go makes it easier for me to stay hydrated. . . I drink 1.5 gallon of water a day. How much water are you drinking? . . #duespaid #hydratorjug #iam1stphorm #babyandmommy #wholefoods #saturdayvibes #1stphorm #fitmom #babyelias #drinkyourwater #legionofboom #wedothework #TransPhormation #mytransphormationstartstoday #iamfitnessrx #fitnessrxstudios #teamwarriorfitness #yearofthewarrior
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I don’t like filming myself at the gym but I haven’t hit this in well, ever. 315 for 2 on Smith Incline for my 19/20th set for chest. Bodyweight at 186.6lbs empty stomach this morning. Sweatshirt by @skullz_ceo @skullznbarbells Working sets were: 155 x 10(2) / 185 x 10(2) / 225 x 6(2) / 245 x 4(2) / 275 x 2(2) / 315 x 2(2) #100to0 #bulletproof #clydesdale #tattoo #gym #grit #due#duespaid #classicphysique #npc #bodybuilding #police #cop #duespaid #america #warmupcoffee #iam1stphorm #redesignrebuildreclaim @muvfitness_wc
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As much as I love physical fitness, I love cinema just a little more. Never gonna give up on either! But I’m trying to use my platform of social media to get discovered and or noticed for further projects. I’ll post a gym selfie every now and then. • • • #nycmodel #lamodel #lamodels #fas#fas#fashions #fashionista #fashionblog #fashion #fashions #instafashion #womanfashion #beautifulс #beauty #moda #style #portfolio #malemodel #world #people #mood #men #instyle #vogue #1stphorm #iam1stphorm #duespaid
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Had an awesome time with my brother @ljmorrison24 training arms and his son Jadon tagging along and just being cute and awesome! #family #brothers #squadgoals #iam1stphorm
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Decided to hit up the sauna today... trying to keep these muscles loose... more icy hot to come .... rib is getting better.... .. Now get your ass up and get moving! .. .. ..#legionofboom #phamily #letsgetmoving #nevergiveup #noexcuses #workout #welift #s2faction #s2factionista #factionista #s2girls #fitfam #babeswithbiceps #1stphorm #gym #gymlife #gofundme #iam1stphorm #shelifts #grrrlarmy #thesoxbox #soxboxican #soxboxambassador #powerlifting #girlswithmuscle #girlswholift #duespaid #teamsoxbox
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Winter and I don't really get along, I hate being cold and snow should only be allowed from December 24th to December 26th. But when I was changing to go for my run, it started snowing. We just had temperatures in the 60s two days ago 🙄. As a joke I asked @jpickmo88, "Am I sure I need to run today?" But I already knew the answer and I said, "Sissies don't finish ultramarathons." •••••••••• You don't get to accomplish the big goals you set for yourself if you only train when you feel like it. Or only when the weather is nice. Get out there and be tough! #1stphorm #iam1stphorm #legionofboom #1stphorm4life #duespaid #neversettle #run #running #halfmarathon #marathon #ultramarathon #training #motivation #inspiration #triathlon #happy #mytransphormationstartstoday
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I love you @elsaisfit 🐾
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Had a goal for forty and wasn’t sure if I could pull it off today. Isn’t it funny how the rush you get from approaching a goal in life can push you to make a new goal to exceed the first one before you even reach it!! #drive #goals #duespaid #winning #cannondalebikes
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Dues paid! Chest, tris, abs and cardio. Well, a little cardio. My legs got a little mad at me because of tres Leg Days, but oh well. #iam1stphorm #duespaid #grrrrsaturdays
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Water intake is crucial!! . I did a poll on my insta-story Friday asking people do they take in enough water. . The results were kinda shocking. . There were 75 responses. . 45 were males - 30 said they took in enough, 15 said they didn't. . 30 were females - 10 said they took in enough, 20 said they didn't. . That's 35 out of 75 who said they didn't take in enough water. That's 46.67%!! . Imagine if this was extrapolated to the whole globe? Shocking right?! . We all know what the benefits of water are - we hear them like a broken record. . But what can we do to help us intake more to reach that ideal gallon to gallon and a half? . You can mix up something to help it not taste so bland - like a BCAA powder, a sport drink mix or the like. Granted if you do use BCAA's, it's not going to be enough to initiate muscle protein synthesis. - that's another topic. I mix a product like @1stphorm #BCAA in either lemonade or Green Apple with water - simply take 2 scoops and add into a 1 gallon jug - and sip on it. You'll be amazed how fast you go through it! . Make it a habit to take in 8-10 oz (or more) before you eat one of your 3 bigger meals through the day - that's 24-30 ounces right there and this will also help your intake (if you are dieting or on a caloric deficit) - or even if you're not dieting. . Make it a habit to drink at least 16 oz upon awakening and before going to bed - this is what I do and it's an additional 32 total ounces right there! . Most of the time if you feel hungry - you're most likely dehydrated. Try drinking 10-12 ounces of water first...more than likely it'll fix it. .  I could go on! People it is downright critical you get your water intake in! . 🔹🔹🔷🔷🔹🔹🔷🔷🔹🔹 If you have any questions concerning how to set yourself up for success and reach your lifestyle and fitness goals - feel free to reach out to me. If you want to check on any 1st Phorm products check the link in the bio - you'll also be able to check out product ratings and reviews; also if you choose to get yourself some products or gear - you'll get free priority shipping and the 110% no questions asked guarantee. 🔹🔹🔷🔷🔹🔹🔷🔷🔹🔹 . #IAm1stPhorm #water #100to0 #DuesPaid
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#snatcherday means snatch practice!! • 3 rounds 5 reps each side Finisher!! -burpee -clean -squat -press -snatch • Endless possibilities with a KB and as always full body 🔥🔥🔥 • • • • • •🏔🦍 #adkprimal #kettlebell #kettlebellkings #flexcomics #fatloss #fullbodyburn
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hey! wassup! hello! I’ve gotten quite a few new followers lately so I thought I’d take a second and introduce myself and explain what I’m doing here💜 here I am, in a nutshell: 🤙🏼My name is Elisheva but most people can’t pronounce that so please feel free to call me Ellie⚡️ 🤙🏼I was born in Israel, moved to America when I was two but I have dual citizenship and I feel badass cuz of it . 🤙🏼my passion is lifting weights putting them down and lifting them again and again . 🤙🏼my whole purpose for starting this page was to hold myself accountable, AND because I give a shit about every single one of you and guess what😉💜 I actually want to help you achieve your fitness goals . 🤙🏼I currently work at Cycle Bar and a bar called Three Wisemen, I am studying at NASM to get my personal training certificate, I love creating hard workouts and videoing them for y’all, i work hard to make good content for social media, I am a trainer in the @1stPhorm #Transphormation challenge as well as legionnaire for the company, and my day is always packed and I love it 🤙🏼i like all music besides for heavy metal and it’s always gotta be loud . 🤙🏼I love matching dat workout outfit . 🤙🏼I am working on creating my own personal training brand and opening up my very own training facility, more of my dreams consist of becoming a @1stphorm elite athlete and an @alp@alphalete athlete because these companies are the perfect representation of what the fitness industry SHOULD BE AND IS TURNING INTO💜 🤙🏼my birthday is in 6 days and i will be turning 20, and since I love to give back to you guys I am going to be giving away a pair of @alphalete v2 leggings so stay tuned . 🤙🏼I’m really just your neighborhood girl struggling with a lot of the same shit that you struggle with, tryna work hard and win at life, lift weights, have fun, spread love and laughter, and be the best possible me☺️ . Comment below where you’re from and what your huge life goals are ❤️ . #iam1stphorm #1STPHORMATHLETESEARCH #WeDoTheWork #DuesPaid #Bethe1 #legionofboom #neversettle #nextlevelshit #fitness #fitlife #girlygains #fitspo #proudbutneversatisfied #workout #gymlife #fitfam @gymshark @gymsharkwomen #100to0 @themfceoproject
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Been gone for a minute letting my @lusting.expressions brows heal. But #gymselfies are back.
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Disappointing day at the gym..... I’ve been wanting 300 club for so long..... went for 300 today fail.... went for 295.... fail..... 285.... fail.... 275.... got it up.... I have hit 295 before..... I’ve lost strength but I promise you that 300 club WILL happen!!! END OF STORY!! I won’t give up!!! Idk what’s going on with me losing strength 🤷‍♀️ a million things run through my mind of why it’s going backwards vs forward..... #300club I’m coming for you.... Time to up my game 😁 #nextcompinjuly #iwillsucceed #fuckyoufailure #setbacks #setbacksaturday #duespaid #neversettle
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Wooooweeeee happy Saturday peeps!!! Had a killer interval workout on the stair mill today to get the heart pumpin! Feels good to sweat it out and get my #duespaid 💪🏼😅💦 Now off to the grocery store so I can enjoy my rest day tomorrow and M E A L P R E P 🙌🏻🙌🏻🙌🏻 #lctransphormationgroup #icanfeelthesweatdripdownmyback #1stphorm #stairmaster #30minutestairgang @laurajulaine @1stphorm
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As you already may know I'm a huge fan of starting off my workouts with the classic compounds. When I first starting working out they were a little intimidating because I lacked form and was afraid of dropping weight on myself as I got better. You may have some of your own or similar fears. No worries. Here are 5 great alternatives as you focus on your fitness goals: . 1. Smith's Machine: sub for benching 2. Hack Squat: sub for squatting 3. Shoulder Press: sub for military press 4. T-Bar or Seated Row coupled with 5. Laying Leg Curl: sub for deadlift . You can use a classic shoulder press machine or the Smith's Machine to military press. Although these take some stability out of working out, they can assist you in just getting started or if you're nursing an injury while you build strength and learn. Let me know if you have any questions or could use some help. Good luck out there! 😊 . . . #leanlife #fitlife #workout #goldsgym #motivation #igfitness #duespaid #healthylifestyle #fitlifestyle #muscle #workhardplayhard #picoftheday #strength #saturday #goodluckoutthere
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He’s only 15 years old🤭 -via @shredded.union Follow @pumpviral (me) for more
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The weekend is never a time to slack in the gym. Saturday afternoon chest and triceps workout- Build to a 5 rep chained floor press. 95 lbs in chain's and bar weight went as so- 135, 185, 225, 245, 265 and finally 285 lbs so 380 total at the top(last 2 sets shown here). 5 super sets of 12 floor tricep rollbacks @@@@ 185 lbs, 12 banded incline dumbbell bench. 5 super sets of 12 dumbbell chest flies, 15 bodyweight bar dips, 45 second hanging knee raise. 4 super sets of 5 weighted pushups @ 135, 5 @ 90, 5 @ 45, 25 hollow rocks, 12 weighted back extensions. Max rep weighted pushups with a small child and 45 pounds plate. 150 banded pull aparts. @1stphorm #transphormation #iam1stPhorm #legionofboom #duespaid #neversettle #chest #triceps #powerlifting #olympiclifting #crossfit #blacksmithbarbell #justgrowstronger
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Full Tricep #workout in Video‼️ 💥Single Arm Underhand Grip 💥Wide Grip Underhand 💥Seated DB Extension Behind Head 💥Standing BB Overhead Extension 💥Straight Bar Extension 3️⃣sets of each with the third set being a drop set on each cable exercise. Rep range between 8-12. Have a great weekend‼️ 🎥 @jallen_fit
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My love ♥️
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What a day! Two in 7th place, one 5th and one wrestling for gold tonight! Couldn't be more proud of these kids for wrestling their hearts out even after tough losses, something you can't coach in a kid, GRIT! Great day to be a coach and proud I even got to play a tiny role in their success! @brooksrunning #healing #veteran #health #fitness #nutrition #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #neverstopexploring #wre#wrestling #coa#coach #coaching #americanninjawarrior #ninja #wrestling #coach
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I use to be that guy who blamed my past for why I was the way I was. - - I blamed my mother for the drugs she did, I blamed where I grew up and my father only being there when it was covenant for him. I blamed the kids who picked on me. If I could find a excuses in why my life sucked. I did. - - Then something happened. Like a switch flipped and one day....I woke the fuck up. I realized my daughter isn't getting younger and that she needed a role model. And honestly I wasn't it at the time. - - The last two years I've come a long way. I've learned that peoples actions in my past need to be a learning experience and not a tragedy. - - I'm not done yet ether. I still have a lot to learn and personal growing. With time and keeping the right people around me. I'll build brick by brick my cathedral! - - Start being a Tank and never settle as a canoe ! - - #beatank #iam1stphorm #1stphorm #duespaid #wedowork #neversettle #phormbuilt #boom #legionofboom #100to0 #iamamf #killkillkill #getsome
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What a beautiful sight😍😍😍 Full line of @1st@1stphorm available at Limitless Elite Gym 💪💥🔥🎉 Stop by or visit us online www.1stphorm.com/USALIMITLESS @teachbrian @1stphorm @andyfrisella #duespaid #iam1stPhorm #iamlimitless #1stphorm
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I used to not like doing shoulders due to having pain on my right one, but I have come to use proper methods technics that help me train the muscle without hurting #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #bod#bodybuildingcom #bodybuilding #dreamaesthetics #aesthetics #fit #fitness #fitspiration #gymflow #gymaddict #gymlife #krisgethin #kagedmusclesupps  #josefrakich #bodyspartan #ryderwear #aestheticated #aestheticworld #getshitdone #MostWontIWill #her#heraxherossador #heraxhero @heraxhero @josefrakich
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Who else trained today?????? New video is up! Link in Bio! 🔥🔥🔥. Week 4 of my @1stphorm Transphormation Challenge is complete. 4 more weeks to go! Let's keep this fat burning, shredding, hardcore grind session going. Follow my journey. Check my page to see how far I've come!! . . . #transphormation #mytransphormation #duespaid #1stphorm #beastmode #beastboy #fitness #bodybuilding
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♥️ Train your mind To See the good The the good in EVERYTHING!! Positivity is a choice! The happiness of YOUR LIFE depends on The Quality of YOUR thoughts!! 🙏 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #fitmom #fitnessmotivation #fitmoms #fitmomsofig #fit#fitmomsinspire #hea#healthyces #npc #fitchick #yog#yogaydamnday #yoga #motivation #fit#fit#fitgirl>pire #fitgirls #fitgirl #fitmomsinspire #workoutmotivation #whoruntheworld #npcbikini #npccompetitor #healthy #healthylifestyle #iam#iam1stphorm #1stphorm  #legionofboom #fitover40 #determination #wedothework #duespaid #iam1stphorm
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Time for some deadlift/therapy time ❤️💀 - One reason I love working out on the weekends: the gym is quiet & I can focus. I need this time to decompress from the week as well 💯 - #saturday #training #sweatsesh #iam1stphorm @1stphorm
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When you try to take a cool pic of your multis and Daisy won’t quit barking in the background. Do you give your dog multivitamins? Obviously not from @1stphorm but curious to see how many others do besides me.
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Great back day at @willpowergym
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• Killed a chest workout today • Pre-Workout: @1stphorm Megawatt (Watermelon) with Alphasurge DRV • Megawatt is a Stim Pre-WO and Alphasurge is a NonStim Pre-WO • Go check out 1st Phorm’s Pre-Workouts @s2faction or 1st Phorms Website. Link in my bio • There is a variety of Pre-WO/Pump products, Stim & Stim Free, with plenty of flavors • #health #fit#fit #fit #fitnessmodel #fitfam #workout #bodybuilding #cardio #gym #train #training #muscle #strength #active #strong #motivation #fitspo #diet #exercise #model #modeling #athlete #lifestyle #1stphorm #Iam1stPhorm #Due#DuesPaid #LegionOfboom #DuesPaid #100to0 #S2Faction
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A smile speaks 1000 words. Someone's smile can speak over a million mountains and relay a lot about the person. Pay attention to the next person you see smile...is it true? Is it honest? Is it real or does it relay sadness...hatred even? You can tell a lot about someone by paying attention to this. Take notice and if you see someone smiles without honesty...smile back. It could make their day 10 times better. #smile #happiness #truth #truthoflife #daily
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I feel like I always have to do more. I feel like the amount of work I put in in a day isn’t enough. Grind for 18 hours? Should be grinding for 19. Watch a movie tonight? Nope, no time for that - need to get stuff done. Too many things to do, too much work to be done to get me closer to my goals. A type of urgency. _____________________ That’s the mentality I’ve had and I’m not going to lie, it’s been tough. Now being driven and focused isn’t bad, but boy does this pressure get to you sometimes. I get so caught up in grind mode that I feel regret for even taking the smallest amount of time for myself and can’t turn grind mode off. I’m always thinking about what I can be doing in that moment to get stuff done, to work towards my goals, anything. You see other people’s successes and think wow I need to kick gear even more if I want to have success like that. It’s a never ending cycle of feeling behind the ball. _____________________ It gets stressful and tough. It’s not all rainbows and butterflies. Sometimes you need to take a step back. Yes friggin grind to where you want to go and don’t be lazy, but take time for yourself. You owe yourself that time. It’s okay to not have your crap together all the time. It’s okay to not be superwoman all the dang time. If ya feel overwhelmed and the constant feeling of doing more, being more.. I feel ya. ✊🏻 But one major thing is it’ll all work out the way it’s supposed to. Keep faith in the man upstairs that He has our back. No great empire was built in a day. Just gotta keep making little chips away at it day by day. It’ll add up.
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If someone said it was easy I’d say they’re full of crap. If someone said it wasn’t worth it I’d say they’re full of crap. Working every dang day to beat this right here 😈
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Want it? Better go get it 🔥
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