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?
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!
You want to be an inspiration to others? than show them the work it took to get to where you got.
show them the consistency it takes.
show them it doesn’t happen overnight.
i feel like that may be people’s issues is that if their dream doesn’t happen in 6 months whether it’s a body goal, work goal, entrepreneur goal, etc., that it wasn’t meant to be.
not correct friends.
the ones who make it to the top of the ladders are the ones that keep going even when they don’t know what to do next.
they keep pushing even when they feel like not.
they figure it out.
they end up on top.
& they don’t stop!
that’s how. to. be. successful.
see. want. grind. get. 💯😎 @hanjamfitnessinc @the.hybrid.joe @savage_barbell gear! code hanjam15 to save! #iam1stphorm#1stphormathletesearch#legionnaire#bealeader
Starting this week, we are going to be doing #1stphormathletesearch challenges. these challenges will be an easy tool for us to use to see who is serious about the athlete search and is willing to actually put time into proving it.
a lot of people want to talk about how bad they want to be a sponsored athlete, but few actually want to show it. that means you should take these challenges very seriously.
put some actual thought, creativity, and effort into them. show us your personality, humor, and other qualities that align with our brand… because doing the bare minimum in these challenges, is just as bad as not doing them at all.
each challenge will last 1 week and the winner for that week, will get $200 in product and gear!
this week, we kick things off with an easy one. the “show us your stack” challenge. once again, just a picture of your supplements sitting on your kitchen counter ain’t it chief.
time to get outside the box. think of your favorite movie scenes, commercials, or even snl skits you could do a parody of and incorporate into this to separate yourself from the rest.
a winner will be chosen on monday of next week. we will be announcing the next 4 challenges later this week too, so you can prepare in advance.
be sure to tag @1stphorm and use the hashtag #1stphormstack on your entry so we can find yours!
best of luck!
🍩getting back on track🍩
if you watched my story this morning, you saw that ya girl hasn’t been the most consistent with her eating & training recently. 😅🙄
i’m lucky if i get in the gym 3 days a week, & meal prep has been non existent. 🙈
i could give you a million excuses as to why i’ve been slacking, but i think i’ll just tell you how i plan to get back on track instead! 😎
1. stick with my if eating schedule! my normal eating window is 12pm-8pm, but recently i haven’t been eating until around 3-4pm. 🤨
2. take my multi-vitamins & drink my @1stphorm opti-greens 50 in the morning! 🌱
3. religiously do my tongue scraping, oil pulling, dry brushing, & abhyanga! (i have a self-care ebook that explains these practices- you can get it for free when you pre-order my #gooseglutesguide 2.0, link in bio.)
4. i will go to the gym at least 4 days a week. if i make it more than that, woohoo!
5. i don’t plan to track macros. i will focus on eating warming, seasonal whole foods that are nourishing for my body. ☺️🍏🥑
6. on days that i don’t want to work out, i will make time to move my body in some way. whether that be stretching, yoga, walking on the treadmill, etc. 🧘🏽♀️
7. i will be easy on my body. if i have an “off” day, i will not let it ruin my success tomorrow. i will be kind to my body, & listen to what it needs. i will respect my body, & give it only the best because it deserves it! 💕
getting back on track isn’t about punishing yourself, it’s about caring for yourself! 🌺😇
📲 click the link in my bio...
🍑 #gooseglutesguide 2.0 pre-sale
🏋🏽♀️ @health_evo - online coaching
Get excited!!! the @1stphorm transphormation challenge is happening again and this time, i’m not only joining you but i’m going to be a coach in the challenge too💪🏼 keep reading to learn more and find out how to sign up with me🤩.
to sign up with me, click the link in my bio and sign up for the free monthly access. you will be emailed a login, then you will go and set up your account. pictures must be uploaded by the 29th! make sure you see my name as your coach🙋🏼♀️ then join my fb group which will be in your file because that’s how i will be communicating with you guys the entire challenge.
so here’s what you get.
free customized macros
free workout and meal plans + workout videos
access to my private fb group and checkins with me
and more🙌🏼 so come join me. no matter what your goal is..myself and the 1p team is here to help you reach it!! and let me know if you have any questions below⬇️.
looking good in a pair of leggings is literally just the tip of the iceberg. there's so much more beneath the surface that most of the peanut gallery wil never see. like the dimples and lumpy bumpies that have me feeling my inner 🥔 potato 🥔 deep in my soul. the older i get, the harder it is for me to get rid of this shit. i remember when i could eat half a pizza 🍕 and a dozen cookies 🍪, wash it down with a venti frap ☕ and wake up in the morning with abs 🙄 oh how much i understand now why they say youth is wasted on the young 😂 if only i knew then how much trouble my feet and back would be giving me, i'd have cherished how easy it was to achieve my results. .
but hey. you live, you learn, you adapt, or you get crushed. personally, i'm claustrophobic so i'm not about to get stuck under the weight of my own d**n self. sometimes it's hard to stay motivated, but i try to surround myself with the right people who will help me up 🤝🏽 and brush me off after a fall, and give me a good kick in the a*s 🍑 to get started again 🤷🏽♀️ . .
i want to be that person for you. are you ready to close out the year strong 💪🏽? have your pumpkin pie 🥧 and eat it too? dm me, i'm here to help! .
disclaimer: (dudes, keep the 🍆 in your pants, i'm not here for it kthxbai 🤚🏽). .
Starting to see some good #muscle#gains and i’m getting comfortable with being uncomfortable with that super small bikini i have to #pose in 🤨
fun fact...i’ve never worn a swimming suit in public. 🤷🏽♀️
do i love the number on the scale? no!
do i love the thicker, #stronger me? absolutely!
(i know, i know, it’s not about the number)🤦🏽♀️
The next 8 week $50,000 sprint challenge is now live! you have from now until october 29th to enter and be eligible to win any #transphormation challenge cash prizes!
did you also know that if you win, you are reimbursed for any 1st phorm supplements bought during the 8 week sprint! that’s because we want you to get results. it’s time to get in the best shape of your life and take home some cash money in the process!
you aren’t alone either! not only are the people at 1st phorm hq doing the challenge with you, but we also have built a custom website that has every tool needed to help you succeed! the only thing you need to do is enter and put in the work!
did we mention it’s completely free to enter?! upon signing up, you’ll receive access to meal plans, workout plans, blogs, coaches, exercise videos, and much more!
we have helped hundreds of thousands of people through this challenge and you could be next!
so sign up, print your “day 1” card, upload your before pic, and let’s get started!
. #repost@1stphorm #iam1stphorm#legionofboom#1stphorm#mytransphormationstartstoday
life: there will be times of smooth sailing and there will be other times when you get knocked down on your a$$ so hard you have no idea how you will get back up.
one thing that doesn't change between these two circumstances is how you respond when they hit you. you can either own it or let it own you. no matter how long it takes only let the hype of the good times lift you high enough to where you can still keep your head under the clouds allowing you to earn the rest of your elevation.
and when the rough waters of the bad times hit let them only keep you down for a few moments so you can remember just how powerful you really are - get up stronger - & take massive action! 💪🏼
I am passing along my favorite products from @1stphorm to you! -
thanks to @taychayy and @laurajulaine i have added opti-greens and micro factor packs to my daily nutrition. 🥦 💊 -
opti-greens have made such an amazing impact on my body inside and out! guys, i’ve never loved something so green before.
helps with: *bloating *digestion * balances ph levels *reduces joint pain and inflammation *increases immunity &energy!
micro factor packs have also been a game changer! along with my greens, these convenient little packs of vitamins contain all the nutrients our bodies need!
*supports immune system and slows the aging process
*increases cognitive function, muscle recovery energy and metabolic function
*cardiovascular protection & reduce cholesterol *decreases blood pressure *improves mental clarity and cellular energy production
i know, a lot of information but i promise it’s worth it to start taking care of yourself. #1stphormstack#legionofboom#1stphorm#1stphormathletesearch
Back progress hard work always pays off. results is my addiction and what keeps me motivated. in the beginning was very hard to be patient, i wanted fast results like everyone does. the most important thing is being consistent, put in work at the gym. make every minute count, and try to be active thru out the day. #1stphorm#iam1stphorm#duespaid#1stphormathletesearch
This is happening! let’s do this, people!
who wants a free workout plan that changes every couple weeks and free flexible meal plans that automatically adjust with your weight-loss progress?!
no tricks. no purchases. just an epic program from the absolute best and most positively supportive nutrition and supplement company in existence.
if you want to join my team dm me or comment for details! i’ll have a private fb group and i’ll be coaching this go-around again!
i’m super proud of the progress @talala07 made on my team last challenge and she deserves epic kudos! pounds lost, inches lost, strength gained, good habits made: dues paid!
Had a great deadlift day. you want to get strong? don’t forget your veggies and deadlifts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
really enjoyed working on my strength from the floor. definitely going to incorporate that more into my training from here on out.⠀
finished up with a nice little ab sesh. i always utilize some sort of leg raise into my ab workouts to ensure i’m really burning all my abdominal muscles out. #iam1stphorm#deadlift
This is me. this is my smile that i’m always being told to show more of.
hasn’t always been easy to do as life has always thrown me some type curveballs that i was not expecting, some self-esteem scars from being overweight growing up and being bullied from it, to other emotional ones i still struggle with today. but regardless of the demons i fight on a daily i focus on the good in my life. the amazing family i have, the support and love i get from the people i have the privilege of being a part of that actually makes me a stronger and better person for being a part of their journey. guess what i’m saying is, we must use the past to fuel us to make a better now and tomorrow. #waittoseewhatsnext#stayhungry#ltphardcore#letsputasmileonthatface#1stphormathletesearch
🚗🍗protein shakes are super handy when you’re out and about and don’t have any nutritious food on hand.•
💻 my favorite time to have protein shakes, though, is when i’m working on my computer for hours at a time. you know that feeling when you’ve got momentum with something you’re doing and you know if you stop you’ll lose all your drive? that’s why protein shakes are perfect. 👌🏻
🥛 i drink level-1 protein from @1stphorm because of its noticeably high quality. no shaker bottle needed; one scoop in some cold water dissolves perfectly smooth. in less than a minute, i’m one step closer to my f*t loss goals. all without missing a beat! 😋
adding a high quality protein powder into your daily routine can benefit anyone. it doesn’t matter if you don’t work out, if you’re just starting to eat healthier, if you aren’t even interested in building muscle and just have f*t loss goals, protein is essential. and the taste and quality of level-1 can’t be beat. i love how versatile the flavors are— today i was feeling pumpkin spice 🎃 but tomorrow i might feel more like 🍓
if you’re interested in learning more about protein powder, send me a message. 👋 #grind#proteinshake#work#personaldevelopment