Practice didn’t go quite as planned today. A couple injuries left me side-lined for the majority of sparring tonight. Sitting out never leaves me in a good mood and I knew I had a restless night ahead of me. A quick stop on the way home from @sfc.mma.mo to grab some Valerian root was definitely in order. 💊 Valerian root has been used to treat insomnia and anxiety for centuries. Studies have correlated Valerian root supplementation to an increase in levels of gamma aminobutyric acid (GABA) in the brain. GABA helps regulate nerve cells and often has a sedative effect. 💊 Any time you are injured or just particularly sore from the day’s workout, Valerian root can help serve as an herbal muscle relaxer by lowering stress hormones and calming anxiety. #stressed #rehab #supplements #droppingknowledge
21 3
Quick little leg workout for you all to try! And as always I like to do glute activation before all of my leg workouts. You can do any combination of some simple glute exercises using bands, cables, or body weight for glute activation. Happy Friday 💕
35 4
😂With our company banquet coming up tomorrow night it was only appropriate for me to post this #flashbackfriday when @rachlynn1204 & I tried to be rappers 🤷🏻‍♀️ • • Although I’ll be missing my original partner in crime this year, I am so excited & grateful to spend another banquet celebrating the hard work of our company 💕👊🏼 • • @demonchasing_npcnq & @s2_sammi .....Nelly re-try? • • #s2factionistas #s2f12wkc
43 4
After doing 4 sets of these (adding weight to each set) my quads felt like the inside of a volcano!! 👊👊👊
8 1
#flexfriday sitting at a consistent 177. Everyone claims that they're willing to be uncomfortable or suffer for competing.. but what about when you're not competing? The invaluable time you have in your off season should be spent growing and Improving your metabolic threshold, are you willing to be uncomfortable and hold a higher % of body fat, force extra food down and push your body more than ever? Your progress will be made in the most uncomfortable situations.
82 6
12 1
My Friday night is lit af AND I have news. . . . After lots of thought, I've decided to leave my (2nd) job as a personal trainer at DFM. As much as I love my clients and helping people reach their goals, I feel that I need to use this season to prepare for what's coming up in my life. As such, I didn't feel I could give my clients the time I needed to in order to really be effective. And if I'm not effectively helping my clients anymore then I'm not doing my job correctly! . . Also, check my bun out. . . #s2f#s2factions #s2f12wkc #s2faction #gym#gym #goa#goals #mealprep #mealplan #nutrition #tra#trainer #pow#powerlifting #gym #squats #squatbooty #legday #bootygains #deadlift #goals #girlswhopowerlift #girlswholift #swole #trainer #powerlifting #motivation #gymselfie #gymmotivation #friday #litaf
34 4
-Weak point training- 4x10 military press @@ 225, extra set for reps @ 225x20 - Bent lateral raises 4x15 - Pull ups 4x12 - Barbell shrugs 4x20 - Dumbbell skull crusher 4x15 - Superset hammer curl/press down x100 reps each - #s2faction #supplementsuperstores #iam1stphorm #powerlifting #squat #benchpress #deadlift
59 2
It’s that time of year where everybody is sick. I have shit to do so here’s my don’t get sick starter kit: •Lypo-Spheric Vitamin C -Keeps my immune system and overall health in tip top shape! -Making sure those damn free radicals stay away from me🙅🏾‍♂️ -Increases skin firmness(AKA booty firmness!) •Opti-Greens -has 11 servings of fruits and veggies per servings -will help detoxify your body -boost natural energy levels(keeps me turnt🤪) -balance pH levels -plus it tastes like fruit flavored water 😋 •Infinity multivitamin -Provides me with vital vitamins and minerals -Maximize immune system -Help the body function properly (processing all my macros to the simplest level) -boosts my natural energy!
79 3
I went to @stl@stlbarbellco with the intent of working arms, but I ended up working on some lifts. I got a PR on my deadlift at 180x1, which is the first video. The 2nd video is my attempt at 190. I think I failed because my head wasn't right. I was definitely disappointed in myself, and I'm itching to get in another attempt. (I love Jai-Jai yelling "What the hell??") I them worked on my squat form, because it's crap. So the video shows my singles at 135 with a different foot position and Clayton's lifting shoes. I still need to work on depth, but it definitely felt better than before. So I'm trending in the right direction. Huge thanks to @heartzapper, @marcmurray_usa, @the_latless_wonder, @barbell_al and @reet18 for all of the help and encouragement tonight! It means a lot when others take time out of their own plans to help me, and I'm grateful. If you have ever considered lifting, but you don't know where to start, you need to meet the crew that lifts at @stlbarbellco. This is THE place to go! #stlbarbell #s2faction #s2factionistas #s2f12wkc #gettingfit #beatobesity #burnbootcamp #burnbootcampmanchester #bleedblue #deadlift #squat
26 13
Just out here doing hard ass workouts @hee@sandhighkneesstl has taught me! Tonight @britttheshit08 and myself killed our core workout. We will definitely be feeling it tomorrow. -cardio warm up -ab coaster (ab’s & obliques 3x10) -oblique plate lean.. probably not the right name 😂 (3x10 @ 25lbs) -Leg raises (3x10) -Russian twists (3x10 w/ 8lb medicine ball) -heel touches (3x10) -plank taps -plank walk -crunches with medicine ball (3x10) -1/2 mile on treadmill This was definitely a burner! @fit_factionista @s2faction #xistfitness #coreworkout #weightlossjourney #s2f12wkc #s2faction #legionofboom #iam1stphorm
30 5
605lbs x3 above knee rack pulls to finish off my back day. I don’t do these much but I decided to throw them in my routine on Fridays. I worked up to an easy 605 and decided to call it there since my hands were on fire lol. Sets before this leading up were 315x5, 405x5, 495x3, 545x3, 585x5. @1stphorm @s2faction #iamfirstphorm #s2faction #worldgymsandiego
30 0
Now this is what I call a cheat meal. Something called “ The heart attack burger”
51 6
Super excited to announce that as of today I have teamed up with @mjsaluki and @teamtridentperformance for the remainder of my meet prep and for the foreseeable future. Super excited to see where this man can take me on my #powerlifting journey. Squats today 385 5x5 smooth and light
54 11
Total wellness includes physical, emotional, mental, and spiritual health. . This week as many of you know was one that chilled me to the bone - mentally and emotionally. . All spurred by my past deamons. . We all have them to an extent and go through episodes in which beat us to a pulp. . It's time to do another type of #FlexFriday one that finally shines and flexes a big bright light muscle on mental illness health awareness. . Just like my courage muscle strengthening practice - every time you go through and survive an episode you get stronger and stronger. . And if you're lucky enough to find others who know and can help - keep and edify them. . Chose to be stronger. . @1stPhorm . #IAm1stPhorm #WeDoTheWork #DuesPaid #100to0 . (Old pic)
78 17
Squats went down tonight. Speed work sets of 5 nice and smooth and easy, finished with some 410lbs mid shin pause singles on deadlifts, rounded the last one back alittle worn out. Gonna eat hearty and recover for my heavy squats on Sunday. . . DM for insights and Programming! @nomadstrengthsystems Proud @barrelbeardandtattoo Athlete Powered by @1stphorm Backed by @stronghouseproject @skull_smash_ammonia Programmed by @blueprintonline #iam1stphorm #s2faction #savagesociety #teamstronghouse #apemanstrong #vikingarmy #squat #bench #benchpress #deadlift #powerlifter #uspa #weightlifting #flagnorfail #vikingpower #barbell #motivate #beard #beardgang #barrelbeardandtattoo #athlete #competition #meateater #strength #gym #military #merica🇺🇸#savage #freedom @beardedvillains
43 1
I lived my whole life believing that I would always be fat, that I was just born this way, that I was this guy who was just meant to be fat. That belief went out there door once I began to BELIEVE in myself AND when I stopped making EXCUSES. You’re mentally and physically stronger than you believe. MAKE. IT. HAPPEN. #facetofacefriday
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Another one of my high protein plant based meals! I know it looks gross but with the right seasoning it tastes 🔥🔥🔥 -Broccoli, Green Peppers, and Sweet Potatoes all sautéed in olive oil and seasonings -Add one can of Black Beans -Put that over a bed of Jasmine Rice Following a plant based diet and struggling to get your protein intake in? Try this out and let me know what you think!
37 5
Had a blast visiting @jeffersoncitycrossfit! Love everyone there a ton! Great gym and great people! Perfect combination of hard work, sweat, and smiles! Keep grindin’ toward those goals!! #s2 #s2faction #WhateverItTakes #DominateYourLife #1stphorm #legionofboom #wedothework #bethe1 #duespaid #100to0 #money💰 #finishstrong #crossfit
44 1
Look at the dude on the left, he’s a cleaner. . Not a literal cleaner, and If you haven’t read @attackathletics book Relentless, you need to set this down, purchase it and come back to this. . Huge congrats to my Dad who just got promoted to Vice President at AECI. I watched the video where they announced it, his facial expression didn’t even change. I know why too, he isn’t done yet, he doesn’t consider it an achievement, just another step. His end goal isn’t to be Vice President, so he doesn’t celebrate. If you read Relentless by Tim Grover, the guys is a Cleaner for sure. . Dude came from literally nothing, grew up in poverty, and has grinded his entire life! . I see a lot of parents out there who don’t tell their kids the truth, make promises to them that they will be successful, that they are winners too. . My Dad wasn’t that Dad. I didn’t understand why he required perfection, now I do. Thank you for not being a huge softy, and for being a huge hardass. It made me so much better. . Also a huge shout out to my mom who has supported him the entire way. Married at 18 and 19, living below the poverty line. Knowing one day all the hard work would pay off. Love you both, congrats on the huge achievement. #s2faction
53 1
Leg day. Then 40 minutes static cardio on the bike. But I was too close to 10 miles o stop at 40. So had to satisfy my OCD and complete 10. Haha. #ocd #bike #workout #legday #burn #weights #healthy #fitness #goldsgym #transphormation #mytransphormationstartstoday #duespaid #neversettle #iam1stphorm #s2f12wkc #s2faction #s2factionistas #teamboss @fit_factionista
22 1
Always make sure to throw a main compound movement into every workout. Standing OHP 5x5 205. Strength has dropped some as a cut..
99 4
Happy Friday 😈👋🏼 Maaaan has training been going well 😇 I hope the same for you ❗️❗️ Exciting things coming soon! Until then, enjoy this Pull workout and keep training hard and eating for your goals 🤔🤤 Gainz comin soon 🙏🏻💪🏼 Check out my daily insta stories for more content and full workout breakdowns and what I eat on a daily basis 😛 s/o to the boys for the shots and for some motivation during training ✅ #GetBetterToday #Alphalete #BeSeen #Ghost #s2faction
23 1
Believe in yourself and you will be unstoppable. 📸: @mmariebo
134 9
Had to steal wifey protein just for tonight. I'll re stock my shelf tomorrow haha I'll make it up to her if she gets mad at me. Can't miss out on a scoop of @1st@1stphorm ice cream sandwich level 1. #postworkout #lev#level1 #gottahaveit #wifewillkillme #sneaky #1stPhorm #1stphormathletesearch #dieting #bodybuilding #fitness #s2faction #goals #convenience #eatclean #staylean @1stphorm @s2faction #level1protein #level1icecreamsandwich #level1 #100to0
10 5
Back to cardio. Body fat getting a little higher then I'm comfortable with. People that hate cardio just need a way to make it enjoyable to get through. I set up a tv, added a fire stick and watch shows while doing cardio. Trust me it helps. #cardio #burnfat #bodybuildinglifestyle #bodyfat #iam1stPhorm #LegionofBoom #dowork #duespaid #100to0 #1stphormathletesearch #dieting #fitnessmotivation #treadmill #seinfeld #s2faction @1stphorm @teamallmax @cratuslabs @mansports
13 0
Starting to feel like myself again! After a week of getting back into eating and a 6 day a week training routine I am totally wiped but feeling strong and more determined than ever 🔥 ——— No time to rest now, there is so much work to be done! 💪🏻
58 6
Consistency. - It’s the key to anything that you want to accomplish. - About a year ago I hurt my back. It sucked. I could barley get any type of workout in. If you know me and my love for the gym, you know that I was depressed. Being in the gym is one of only things that keeps me sane in life. - After the injury, I slowly worked to fix the issue. Tons of mobility exercises. Tons of light weight workouts that I was not a fan of. Tons of time. Tons of CONSISTENT effort to fix whatever the hell was wrong with it. - It took up until very recently to feel 100% again. Managed to get back up to some decent weight on deadlifts after not being able to pull anything for months. - Consistency got me back on track. It took time. It took patience. And it was well worth it. - Consistency and Patience are two things I need to continue to work on in the gym and in life. And I will continue to do just that. - Happy #flexfriday everyone. Have a great weekend. . . . #supplementsuperstores #s2faction #dominateyourlife @s2faction #1stphorm #neversettle #legionofboom #phamily #instafit #instafam #like #new #instafitness #fitness #fitfam #killit #bodybuilding #bodybuildingmotivation #motivation #guyswholift #workhustlekill #whateverittakes #cleaneat #workout #lift #fitlife #fitspo #getstrong #staystrong
126 0
Today I closed a chapter in my life that marked enormous change and growth for me. My time with GSCI has had it's ups and downs but ultimately left me in a far better place than it found me. It is with great love that I say Peace Out Girl Scouts. ... I am embarking on to a new path and will be full-time at Supplement Superstore in Springfield, IL. I'm also working on my own little start up. So here's to the next chapter. ... #1stphorm #neversettle #nextlevelshit #legionofboom #legionnaire #wedothework #duespaid #tak#taketwofitnessrel #taketwofitness #gwpl #gir#girlswholift #powerlifter #thisisfemalepowerlifting #brca #brca2positive #brightpink #breastcancer #cancersucks #girlswholift #s2faction #s2factionistas #weightloss #healthylifestyle
44 4
Shoe game straight out of this world. 🌌🌠🌏 - Photo cred: @reid_glaenzer
33 5
@timjon88 was on a cruise so I had to do a back day he'd be proud of! I love t-bar rows like this because I can go heavier and really feel that stretch at the bottom. Drops with this exercise are KILLER too. Workout was fueled by @1st@1stphorm Project 1- if you haven't tried it, you aren't living . LEGIT 😳💪🏻💥. - - - @1stphorm @s2faction @gallongear @xistfitness #girlswholift #girlswithmuscle #girlswhocompete #grind #hustle #workout #workhard #backday #xistfit #s2faction #factioninaction #iam1stphorm #neversettle #whateverittakes #stl #missouri
255 5
5 years and then some. And it wasn’t easy. I battled and fought to find this girl. I still do. It doesn’t get EASIER, you just get STRONGER 💪 • You have to dig, you have to fail, you have to try. Over and over and over again. Trial and error numerous times. • I have tried and failed too many times to count. I have felt beyond uncomfortable in my own skin. I have cried and wondered why I can’t just look the exact way I wanted. I have fallen time and time again. So what is the point, right? The point is to KEEP GOING. Get up. Brush it off. Try something else. It will never be easy, you will have challenges at every turn. But if you want it- you won’t stop working for it. You won’t stop risking the fall for the endless possibilities of success. Be stronger. Be better. YOU OWE IT TO YOURSELF. Because no one is going to give it to you freely. No one can do the work for you. I promise if you set your mind to it, you will find the person you are meant to be, along with those dreams you’ve been chasing ⭐️⭐️ #loveyourlife #findyourpassion #dreams #workhard #happy #healthy #mentalhealth #getbetter #motivation #growth #balance #selflove #bodypositive #fridayfeels #flexfriday #s2faction #youvsyou #youareabadass #goals #girlswholift #muscles #earnednotgiven #fight #relentless #dontgiveup #worthit
51 2
Before this program I was in a rut and let’s be real no ones perfect. It’s taken me a long time to understand my nutrition. I didn’t wake up one day and decide that from here on out I will never touch donuts again. That’s crazy talk and I’ll never make that decision 😝 But I’ve realized how far I’ve come when it comes to my nutrition. I used to be such a junk food gal. I lived on junk food. Flaming hot Cheetos, pizza, any type of gummy candy, iced tea... it was my life. While at the time I didn’t think anything of it, it was becoming a problem. And by the time I realized I had a problem.. I was addicted. I didn’t eat fruits or vegetables for months on end. To think of that now.. is mortifying 😱😱 Now is a completely different ball game! Though I am extremely proud of how far I’ve come, I’d like to eliminate some of my problem areas. Not because I have too 🙅🏻‍♀️🙅🏻‍♀️ But because I’d like to achieve some abs & that junk food truly scares me 😦 So here’s to realizing that there are better options out there. & of course, 70% of your results come from the kitchen. OWN IT.
76 3
Hit up @royalbarbellfit with @s2_kelton and @zachdudenhoeffer earlier this morning for some deadlifts and a little accessory work. After seeing this video I had to throw some arms in as well hahaha. One of these days I may care enough to actually focus in my arms.
36 1
Kinda looks like I shit out a ball, kinda looks like i have tricep definition, maybe even some back definition 😜💪 #FlexFriday #duespaid
56 2
"Never, ever, let anyone tell you what y9u can and can't do. Prove the cynics wrong. Pity them for they have no imagination. The sky's the limit. Your sky. Your limit. Now. Let's dance." -Tom Hiddleston
12 3
Supplement Superstore hooked me up, as always! 💪🏼💦🤤 #1stphorm #phormula1 #mfactor #S2faction #legionofboom #neverquit #ketogenic #girlswholift
25 3
Shout out to my love for sticking with his goals and trying to better himself all while deployed... Hes participating in @1stphorm transformation challenge! He’s amazing. #1stphorm #phamily #redfriday #deployment #army #battle #transformation #challenge #s2<#s2faction #s2
23 5
Jacksonville... you were fun and I'll be sure to come back when it's warmer and the beaches more happening or go a bit farther south ha. One day at a time.  Keep it positive! Tear it up my friends! #fit#fit#ess #weightlifting #weightloss #motivated #fitfam #fit #motivation # #inspiration #bodybuilding #legionofboom #s2faction #neversettle #neverquit #1st#1stphormlife #1stphorm #nextlevelshit #transformation #transphormation #iam1stphorm #bethe1 #wedothework #duespaid
24 0
Take Green coffee bean.... Take MCT.... Flax oil.... Plant protein.... CLA... Carnitine.... Detoxes.... Fiber.... Apple cider vinegar... Green tea.. Etc. - All of these have been marketed to be the "end all be all of fat loss." - Truth is, nothing works if your diet isn't where it should be. - Once that's in place, that's when you should add these ingredients in to amplify your results and fill the holes in your diet. Just make sure the products you are using have efficacious dosing of multiple proven ingredients. - This picture is literally only a handful of ingredients from our store that can help. I know how overwhelming dieting/supplementation can be, so feel free to reach out because I love to help. 😊 #s2<#s2faction #s2
58 3
Still days away from the #transphormation start but I've taken it upon myself to start early and I will say that so far I've actually seen improvement. It has only been about a week but I can already see a bit of size increase and have TONS more energy in the gym with my carb load. . . Although, if I don't keep up with my 2 a days I might put on a bit of fat so y'already know that I'm gonna be doing a minor cut right at the end of the challenge in preparation for a sick summer💪🏻💪🏻👌🏻 . . It's not too late to join ladies and fellas! It's free to join and has a 50k first place award with several smaller prizes at the end! Link in bio and DM me for more information💪🏻💪🏻 . . @1stphorm #1stphorm #iam1stphorm #legionofboom #wedothework #100to0 #s2faction #fitlife #aesthetic #bulk #transformation #bodybuildingmotivation
55 2
Took me a while but finally convinced this dime to go on a date with me. Worth every second @__hale__storm__ Of course we talked about #powerlifting the entire time though 😂😂😍 #coffeecartel
51 6
This right here is what pushes me to be better at everything I do. There’s no better feeling than being a father. #dadbodsquad
96 1
Back when I had the opportunity to create games that would help kids with developing certain skills that they would need in the future....well I guess they would rather tackle me instead.
49 2
Sometimes you’ve had a long day and you’re way behind on calories so you eat one of the best desserts in #Nashville @thesodaparlor 😍😍 ——— The Cookie Monster -Brownie Waffle with cookie butter, cookie dough ice cream, fudge, whipped cream
59 4
Energy Drink Friday! I've tried cutting my consumption down to one or two a week. Lately it has been Friday's that I indulge. My favorite is Bang in Pina Colada!! 😋 #bangenergydrink #pinacoladabang #supplementsuperstores #s2faction #flexfriday #girlswithglasses #girlswholift #nerdygirlswithmuscle #nerdyandcurvy
25 0