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Gallery of goals Fox hunt at the range Hounded by patience Howling laughter Taking Aim Underwater sunshine Breathing through the sea of reeds Marking the movements of your targets Deciding how far to take the leads See through, even though you know you can see the upcoming snake eyes. Equalize with another deep blow to charm them. Then roll’em bones, gotta gamble before you can burst your bubble. No more strength in safety, Earl No longer 3rd isolated in the zone No I in team Of that I’m Sherman Reverse King Richard Defensive mind set To steal from who got it and run it back to those in need. Robin Hoodie Melo Roving Rogue, O Mega Sure Man like the legion of boom, breath taking, make a break on the ball and run it back to the big house. Need a jail break? Cause I’m behind bars And I get right at the light Marooned and Ramonin’ on that Jail House Rockaway Beach alongside the I-5 Writing 101 Trace an outline around the marks you pinned dead center Don’t rest on your trophies at the River’s Edge Let them carry you down stream and float you to the next level Hot Dogg This Cat’s tale has Nine Lives And I’m filling out your quiver Like an Aerosmith #sketchbook #arttherapy #art #legionofboom #unfinishedbusiness #onnit #nonplussed #warriorpoet #virabhadrasana2 #savasana @floatnorthcounty @earl @rsherman25

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Today was supposed to be a rest day I was tired, bloated and going to take it easy before I kick off my next goal starting with my coach tomorrow. Then I get a text asking if I was going to group power, and I reluctantly said yes 😂 pushed through an awesome class and I’m going to pay for it tomorrow when the real work begins with my coach! . . . . . . . #fitness #fitfam #fitspo #fitmom #fitchick #chickswholift #girlswithmuscle #girlswhosquat #squatsfordays #bootybuilding #bulkingseason #timetoshred #iam1stphorm #legionofboom #duespaid #mytransphormationstartstoday #bodybuilding #bodygoals #musclegirls #musclegains #humpdaymotivation #legday #npcbikini #strongnotskinny #strongissexy #momboss #noexcuses #noexcusemom #gyminspiration #gymaddict

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Love em or hate em, I’m sure any Football fan would appreciate this Documentary. . 6 Super Bowl Champions. . 6 National Championships. . I’ll listen to what they have to say. . . . . . . . . . . . . . . . #nfl #football #billbelichick #nicksaban #iam1stphorm #legionofboom #entrepreneur #entrepreneurlife #fit #fitness #fitfam #lift #lifting #gym #gymtime #workout #health #healthy #lawofattraction #theartofcoaching #

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After the Seahawks lost to the Rams on Sunday, most national news outlets have released their power rankings following the week fourteen slate of games. Here is where the Seahawks fall. The rankings aren’t really set on a certain position, having us in the range of being between 4 and 6, and I think that is about right. After the performance on Sunday night, it is more than justifiable. What do you think, and where should the Seahawks place? Let me know in the comments. Follow @seahawkssource12 for more informative Seahawks content. #seattle #seahawks #nfl #nflfootball #gohawks #12s #12thman #seattleseahawks #football #nfcwest #seahawksnation #goseahawks #sports #espn #sportscenter #legionofboom #instagram #powerrankings #sportsnet #nationalpowerrankings #weekfifteen #nflweekfifteen #seahawkspowerrankings

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Nutrition on point today💪

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When everything inside you says, “I’m too tired.” That’s when you HAVE TO knock it out! • Took it back to high school #gymnastics & knocked out my freshman conditioning #workout by the end of freshman season we were starting at 75 each & descended by x5 increments! Gotta get there again. • Descending pyramids: - 25 Push-ups x 25 Core - 20 Push-ups x 20 Core - 15 Push-ups x 15 Core - 10 Push-ups x 10 Core - 5 Push-ups x 5 Core 75 Total of each... * NO REST between sets! • PHEW! Sometimes just going back to the very basics is exactly what you need! • Remember if your foundation is weak, your house can not stand!” Happy #workoutwednesday y’all! • • • • • #stevenchellappa #personaltrainer #myoletics #trainhard #makeitcount #iam1stphorm #legionofboom #healthyliving #fitlife #nike #niketraining #justdoit #inlandempire #exercise #redlands #gymlife #cardio #redlandspersonaltrainer #fitnessmotivation #selfmade #getfit #killinit #personaltraining #nutrition #thankful #blessed #godisgood

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What’s your anchor ⚓️? What helps to keep you grounded, focused and sharp? In a busy stressful world we need a ⚓️ to keep us from drifting. Yes, family and friends are apart of that. But, I’m talking about something personal. Something you do for you. At a young age I fell in love with sports. As I got older I was introduced to working out and weight training to improve my performance and reduce the risk of injury. I was hooked and addicted. You put in the work and you saw results. There is no greater high than the “pump”, no better feeling than lying exhausted in a pool of your sweat as you just completed something you didn’t think you could. This creates self confidence and discipline that spill over to other areas of your life. Working out works your mind to solve problems, strategize, come up with those Ah Ha moments, de stress, help you un plug and focus on you, which in today’s world needs to happen daily. You do have the time trust me. In the summer when it’s sunny and 85 ☀️ I can’t fully enjoy it until I beat myself up 🏋🏻‍♂️ lifting because I feel like I have to earn that fun. Seems twisted, but it’s how I’m wired. If I go too long without a trip to the Iron Paradise I am cranky, irritable, my IQ drops even lower than it is and the mental garbage 🗑 piles up. I feel like a part of me is dying. Physical exhaustion renews the mind. Those two are linked up. If your mental house is a mess, you need to physical push yourself to the limit to help you hit the reset button. So again...what’s your ⚓️ of choice? #iam1stphorm #duespaid #legionofboom #mentalhealth #dadbod #lifetimefitness #thepump

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Holiday Nutrition Advice . There is only 1 Week left in the 1stPhorm, My Transphormation Challenge. . And We are all looking forward to the Holiday Season. . While we want to Relax and enjoy some holiday foods and beverages, . We don't want to undermine the progress We have made to our physiques so far. . While it may be difficult to lose fat during this time, . It is possible to just stay the same weight through to New Years. . Here are a few tips that may come in handy with the Holiday Parties on the horizon. . EAT WELL - Concentrate on eating Fruit and Vegetables everyday, before you have any treat like foods. . At the Buffet Table, allow yourself to indulge in a small serving of something you crave. . For the rest of your plate, choose meats and vegetables that are not in sauces or gravies. . Avoid gravies, sauces and creamy dips. . Limit the treat type foods to One A Day. . Have some Nutritional food before you go to a party so you are not hungry. . Bring some Low Fat Dessert to Potlucks to be sure there is something for You to enjoy. . Limit your High Calorie Cocktails. . Opt for Light Beer or Wine. Whiskey, Gin, Vodka and Tequila are all about 100 calories per ounce. . But be careful about the mixes you use. Opt for diet soda water or tonic. . We all feel forced to eat sometimes, especially when others are enjoying their food. Learn the responses to use and you will not feel pressure to eat more than you want. . "Oh no, it was Delicious! I couldn't eat another bite!" Or "Thank you, it was wonderful! But I have had enough." . SOCIALIZE - Concentrate on the people you are with and the experience you are having. . Steer your conversation away from the food table to catch up and share a drink. . If there is dancing or an activity at a party, consider getting involved. . I will be practicing all these guidelines during the Holiday Season, . At the same time as letting my hair down a little! . What Practices do you put in place during the festive times of year? . Please do Share! Comment below. . Okay, Love you! . Byee! . #iam1stphorm #legionofboom #1stphorm #mytransphormation . #eatwiththb #nutritionadvice

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My life is pretty simple. I work a lot. I lift or play sports regularly. I read (preferably audio books on the road). I’m on my phone. And I game quite often. For all of that, my eyes are important. While I think the best protection is limiting the strain on my eyes, sometimes that isn’t possible... especially with the lifestyle that I live and absolutely love! So, I choose to take the necessary steps to protect the eye balls as much as I can. Through supplementation and these handy dandy blue-light glasses, I’m doing what I can to make sure my eyes stay strong and healthy. Do you NEED either one? Absolutely not. But then again, when it comes to something as important as your vision, why not take whatever steps necessary to keep everything operating at 100%?! . . . . . #1stphorm #gym #powerlifting #squats #selfie #protein #supplements #sports #homegym #legionofboom #duespaid #irontherapy #fitness #crossfit #garagegym #flex #muscle #phamily #iam1stphorm #deadlift #wedothework #esports #mytransphormationstartstoday #nutrition #model #bodybuilding  #ephormance #exercise #onyxus #s2faction

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Let’s talk about DIETS for a minute... - Long-term nutrition habits trump diet plans and “rules”. Always. - Most popular diets — when done with care, attention, and a little coaching — help control appetite, improve food quality, promote exercise, and raise nutritional awareness. - So, the best diet to follow actually is ... ... the one that’s best for you! - I personally prefer IIFYM — following a macro based approach where I’m able to eat anything I like in moderation as long as I hit my macro goals. This allows me the flexibility to not feel restricted but still able to achieve my goals. - In the end, the “diet” has to fit your needs and lifestyle to be sustainable. - Comment below the hardest part about following a diet is for you👇🏻 - Leggings: @alphalete 🙏🏻

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Love this brother @jikthebarber For Whoever Needs I It Tonight. All of us, at some time or other, need help. Whether we’re giving or receiving help, each one of us has something valuable to bring to this world. -Mr. Rogers. Therapist Life. Stay Strong. Stay Faithful.Agape * * 2 Timothy 4:7 7 I have fought the good fight, I have finished the race, I have kept the faith. * * #Agape #Simpletruth #Godfirst #GodStrongAlwaysStrong #fitfam #Bodybuilding #gym #fitness #lifetsyle #workout #instagram #Iam1stPhorm #LegionofBoom #instagood #mentalhealth #getfit #gymbibletime #therapist4life #focus #health #purpose #strong #flex #strong #muscles #motivation #inspire #cleaneatzknoxville #counselor #fitnessinspiration #counselor #strong #compassion

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Increase your lat strength and watch your squat, deadlift and bench press numbers skyrocket. Many fail to realize your lats, or latissimus dorsi, play a critical role in all strength exercises, especially the squat, deadlift and bench press. ⁣ ⁣ During the squat, the lats are the stabilizers for the barbell. They also protect the spine and keep our torso upright while we squat. Training the lats correctly can create a ripple effect of having a healthier spine, stronger rib cage and a stronger mid back, ultimately making it easier to achieve better hip mobility. To engage the lats during the squat, rest the bar on your upper traps and try to envision yourself bending the bar in half by pulling the elbows down and toward your hips. ⁣ ⁣ When it comes to the deadlift the lats play a similar part as they do the squat. In order to maintain proper position and not round your back or create curvature in the spine, you need to engage the lats, which will help you drop your hips and bring your chest upwards (also keep your chin tucked to create skull and spine alignment).⁣ ⁣ Now to do this correctly think of pulling your shoulder blades down into your back pockets. Another cue I use is I tell my clients to pretend you have tennis balls under your armpits and you’re job is not let them fall to the ground, meaning you'll have to really squeeze them tight. ⁣ ⁣ Lastly you have the bench press. Much like the squat and deadlift, during the bench press the lats act as stabilization in transferring force. One of the most often overlooked aspect of bench strength is the leg drive. In order to transfer that force from your legs to your chest, believe it or not, it goes through the lats (𝐄𝐕𝐄𝐑𝐘𝐓𝐇𝐈𝐍𝐆 𝐈𝐒 𝐂𝐎𝐍𝐍𝐄𝐂𝐓𝐄𝐃 ⛓).⁣ ⁣ To enroll the lats more during the bench press, you need to tuck your elbows closer to your body instead of flaring them out. Keeping more of a 45 degree angle. This in turns helps to engage the lats substantially more.⁣ ⁣ So the next time your training lats in any capacity remember they are important not only developing strength but keeping your back and shoulders healthy as well. Focus on building stronger lats, and everything else will flourish.

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Lost & Scared...But hey...atleast I was singing my heart out • Came across this old vid of an open mic, just about a hundred pounds ago, from back in 2017 • Before My Transphormation, before this healthy lifestyle...music was my outlet • Just about once a week, I’d drive to some tiny dive bar back up near Saratoga, NY • And after a couple shots of whiskey...I’d atleast get to “let go” for a while • The anxiety I had about not knowing what I wanted to do with my life • Briefly overcoming the complete lack of confidence I had in myself • I didn’t feel like a complete fucking loser • While on one hand...I wish I could go back in time, knock the drink outta that guys hand and show him the way... • I’m so grateful for this memory...cause it showed that deep down...bits and pieces of who I’m constantly becoming where there all along • I just had to put in the work to find it 🤙🏼 • And hell...I think I’d do a who lot better on stage as who I am now compared to back then • • • So...any good open mic spots in St. Louis? Let me know, might be time for a comeback in 2020 🙌🏼 🎸 • • • #stlouismusic #lessonslearned #mytransphormation #iam1stphorm #beforeandafterweightloss #wagonwheel #openmicnight

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This was the look of defeat after today’s CrossFit WOD, but I loved it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ About a month ago I joined a CrossFit gym for the second, no probably third time in my life. I’ve tried CrossFit in the past but never stuck with it for some reason. To be honest, I hated it. Lol. I felt like I was going to die after every workout. I think at one point I paid for 6 months and never went back after the first few weeks. Surprising right ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I ran from adversity. I did what was comfortable, but the back of my mind I always knew I quit and gave up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m making sure this time is different. One thing that’s kept me going is knowing that the pain you feel today is temporary. It may suck in the moment, but it’s going to benefit you later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I see this all the time in fitness. Many people sign up for a gym and never go, or say they are going to make a change come January, yet look the same all year long. If you’re one of those people let’s do something to change it this year! Learn to embrace adversity and enjoy it while it lasts. It’s only temporary.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you need help with reaching your goals, I’ll be opening up my training schedule in person and online. Feel free to reach out, I’m willing to help. ✊🏼

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What a sweet, sweet surprise! Beautiful flowers from my @1stphorm Phamily! 🥰💪 Thank you guys so much, they are beautiful 💐 Can’t wait to see y’all in June! @kylelawlor87 @cody__klein

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Finals coming up but still had to go and pay those dues 🦍 #1stphorm #iam1stphorm #duespaid #legionofboom #1stphormlegionnaire

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Last Meal Plan for 2019 is live now!! End 2019 on a high and heathly not @cleaneatzknoxville get those orders. Finish Strong! All of us, at some time or other, need help. Whether we’re giving or receiving help, each one of us has something valuable to bring to this world. -Mr. Rogers. Therapist Life. Stay Strong. Stay Faithful.Agape * * 2 Timothy 4:7 7 I have fought the good fight, I have finished the race, I have kept the faith. * * #Agape #Simpletruth #Godfirst #GodStrongAlwaysStrong #fitfam #Bodybuilding #gym #fitness #lifetsyle #workout #instagram #Iam1stPhorm #LegionofBoom #instagood #mentalhealth #getfit #gymbibletime #therapist4life #focus #health #purpose #strong #flex #strong #muscles #motivation #inspire #cleaneatzknoxville #counselor #fitnessinspiration #counselor #strong #compassion

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