#nodadbod

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Daddy tip number 1: annoy the shit out of your baby with kisses!!
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#bigdaddyavery #daddytips #dadding #dadlife #fulltimedaddy #nodadbod #dad

Daddy tip number 1: annoy the shit out of your baby with kisses!!
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#bigdaddyavery #daddytips #dadding #dadlife #fulltimedaddy #nodadbod #dad

For better, for worse, today, on 10.7.19, we’ve been married for 2 years. I was going to post a wedding picture. After all, it was one of the best and most beautiful days of our lives. The weather was perfect. The people were happy. There was good food, organic wine and a chill soundtrack. I was 8-weeks pregnant with Samson. I wasn’t throwing up (or stressed out about his health). It was sincerely the most beautiful moment in time. // For richer, for poorer, in sickness and in health, this picture was taken a week ago (today). My husband had been working the entire weekend (and was either with the kids) or finishing his own projects - but here he is, on the Monday after dropping off the minions and driving in traffic, to move the remaining furniture out of my old clinic space. He showed up smiling (despite not been paid for one of his bigger jobs for over a month and he was stressed about payroll...and the mortgage payment...and he didn’t tell me until after it was all settled because he didn’t want to throw me off on an already stressful day). 💛 And it’s taken us 4 years to get here. In 2015, once again, I gambled on potential, and, despite always losing that bet, I finally hit the jackpot. Because here he is, Yavor, in a moment in time where we are both tired, stressed, worn out, covered in paint and/or cleaning supplies. A moment in time where everyone was grumpy, the weather was bad, and we were both feeling so done. Nothing was perfect - except for the fact that we - despite our surroundings & circumstances - still loved & respected each other. To love and to cherish, til death do us part, this is a real snapshot of love. This face. On this day. 💛 And it hasn’t always been this way. We almost fell apart so many times - pressure and stress straining our already thin bond. Miscommunications fronting as reality. Little fights about laundry and dishes. Big fights about who was more broken after our second back-to-back miscarriage. 💛 Not feeling heard. Issues being too loud. Sex drive incompatibilities. Hurt feelings. Money. Parenting. Family. Time. But it’s all become a gentle hum - because you’re all I want to hear - and, again, I pledge myself to you. 💛

For better, for worse, today, on 10.7.19, we’ve been married for 2 years. I was going to post a wedding picture. After all, it was one of the best and most beautiful days of our lives. The weather was perfect. The people were happy. There was good food, organic wine and a chill soundtrack. I was 8-weeks pregnant with Samson. I wasn’t throwing up (or stressed out about his health). It was sincerely the most beautiful moment in time. // For richer, for poorer, in sickness and in health, this picture was taken a week ago (today). My husband had been working the entire weekend (and was either with the kids) or finishing his own projects - but here he is, on the Monday after dropping off the minions and driving in traffic, to move the remaining furniture out of my old clinic space. He showed up smiling (despite not been paid for one of his bigger jobs for over a month and he was stressed about payroll...and the mortgage payment...and he didn’t tell me until after it was all settled because he didn’t want to throw me off on an already stressful day). 💛 And it’s taken us 4 years to get here. In 2015, once again, I gambled on potential, and, despite always losing that bet, I finally hit the jackpot. Because here he is, Yavor, in a moment in time where we are both tired, stressed, worn out, covered in paint and/or cleaning supplies. A moment in time where everyone was grumpy, the weather was bad, and we were both feeling so done. Nothing was perfect - except for the fact that we - despite our surroundings & circumstances - still loved & respected each other. To love and to cherish, til death do us part, this is a real snapshot of love. This face. On this day. 💛 And it hasn’t always been this way. We almost fell apart so many times - pressure and stress straining our already thin bond. Miscommunications fronting as reality. Little fights about laundry and dishes. Big fights about who was more broken after our second back-to-back miscarriage. 💛 Not feeling heard. Issues being too loud. Sex drive incompatibilities. Hurt feelings. Money. Parenting. Family. Time. But it’s all become a gentle hum - because you’re all I want to hear - and, again, I pledge myself to you. 💛

Dad bod is a real thing. No seriously lol. I never thought it would get to me but if you know me, I’m a big time FOODIE!!! All those late night snackies and all that gastro pub hipster deliciousness finally caught up to me. Jan I bought a treadmill and I ran 2 miles a day. I downloaded the Nike Training app and do my HIIT training in my garage. We later built up a home gym and started doing some pull-ups. Looking at photos are a great way to view your progress. Not exactly where I want to be but reflecting on some personal goals and accomplishments feels pretty good from time to time. #nodadbod #saynotodonuts #fitness #homegym #fitfam #ketodiet #GetFit
#Cardio
#Cycling
#FitFam
#FitLife
#Fitness
#FitnessMotivation
#FitnessAddict
#GetStrong
#LiftHeavy 
#GymLife
#GymTime
#NoPainNoGain
#PersonalTrainer
#Sweat
#Weights
#WeightLifting
#Workout
#Transformation

Dad bod is a real thing. No seriously lol. I never thought it would get to me but if you know me, I’m a big time FOODIE!!! All those late night snackies and all that gastro pub hipster deliciousness finally caught up to me. Jan I bought a treadmill and I ran 2 miles a day. I downloaded the Nike Training app and do my HIIT training in my garage. We later built up a home gym and started doing some pull-ups. Looking at photos are a great way to view your progress. Not exactly where I want to be but reflecting on some personal goals and accomplishments feels pretty good from time to time. #nodadbod #saynotodonuts #fitness #homegym #fitfam #ketodiet #GetFit
#Cardio
#Cycling
#FitFam
#FitLife
#Fitness
#FitnessMotivation
#FitnessAddict
#GetStrong
#LiftHeavy
#GymLife
#GymTime
#NoPainNoGain
#PersonalTrainer
#Sweat
#Weights
#WeightLifting
#Workout
#Transformation

Another day another 1 rep max test as we move into the next phase of training.
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Not benching for 7months whilst boxing then busting my hand during sparring in March has taken its toll on my bench but nothing I can’t get back, and this next phase will definitely do that! 👌🏾😎
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I hit 152.5kg and @nothingbut.juice hit 115kg.
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Now we transform and take it to Super Saiyan levels.
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#benchpress #powerlifting #powerbuilder #bodybuilding #athletictraining #fitdad #nodadbod #beardgang

Another day another 1 rep max test as we move into the next phase of training.
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Not benching for 7months whilst boxing then busting my hand during sparring in March has taken its toll on my bench but nothing I can’t get back, and this next phase will definitely do that! 👌🏾😎
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I hit 152.5kg and @nothingbut.juice hit 115kg.
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Now we transform and take it to Super Saiyan levels.
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#benchpress #powerlifting #powerbuilder #bodybuilding #athletictraining #fitdad #nodadbod #beardgang

This setting and wardrobe was a little different from my usual shoots. I guess I just needed a motorcycle for a prop. .
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#nodadbod #nomoredadbod #raleighdenim #donahugheyewear #barberloungetoledo #countryroadstyle #bluesky #openroad #openroadlife #workout💪 #pmtm #modeldad #mydadis45

This setting and wardrobe was a little different from my usual shoots. I guess I just needed a motorcycle for a prop. .
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#nodadbod #nomoredadbod #raleighdenim #donahugheyewear #barberloungetoledo #countryroadstyle #bluesky #openroad #openroadlife #workout 💪 #pmtm #modeldad #mydadis45

Today’s workout which is more of a Primer for the new phase starting next week (it is epic by the way 😎), which could see me back on the Powerlifting platform early next year!
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🔹 Deadlifts (60% of 1RM) | 4 sets of 8 reps
🔹 Banded Jumps | 3 sets of 5 reps
🔹 Chest Supported Rows | 3 sets of 8 reps 🔹 Shirtless Pull-Ups (ladies too. Jokes. Lol) | 3 sets of 8-10 reps
🔹 Band Face Pulls | 3 sets of 8-10 reps
🔹 Barbell Bicep curls | 2 sets of 8 reps
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Couple side notes:
1️⃣ The banded jumps are great for explosive power/speed and are a direct power transfer of the Deadlift, and listening to Linkin park means air guitar is a MUST!! 😂
2️⃣ That Row machine at @kingsgymofficial is Bloody amazing!
3️⃣ Shirtless Pull Ups add 100kg to your bench brah!!
4️⃣ I hate training arms so much!!!
5️⃣ @myproteinuk do resistance bands!! 😳
All the bands and clothing is from them! (My discount code is in my Bio 😅😏)
6️⃣ No we didn’t plan to wear the same colours. 😫😫😂😂
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Anyway H’enjoy... and let me know if you try it out.
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#deadlifts #powerlifting #athletictraining #fitdad #nodadbod #dadlife #beardgang #jumphigher #sprinter #powerlifter

Today’s workout which is more of a Primer for the new phase starting next week (it is epic by the way 😎), which could see me back on the Powerlifting platform early next year!
.
🔹 Deadlifts (60% of 1RM) | 4 sets of 8 reps
🔹 Banded Jumps | 3 sets of 5 reps
🔹 Chest Supported Rows | 3 sets of 8 reps 🔹 Shirtless Pull-Ups (ladies too. Jokes. Lol) | 3 sets of 8-10 reps
🔹 Band Face Pulls | 3 sets of 8-10 reps
🔹 Barbell Bicep curls | 2 sets of 8 reps
.
Couple side notes:
1️⃣ The banded jumps are great for explosive power/speed and are a direct power transfer of the Deadlift, and listening to Linkin park means air guitar is a MUST!! 😂
2️⃣ That Row machine at @kingsgymofficial is Bloody amazing!
3️⃣ Shirtless Pull Ups add 100kg to your bench brah!!
4️⃣ I hate training arms so much!!!
5️⃣ @myproteinuk do resistance bands!! 😳
All the bands and clothing is from them! (My discount code is in my Bio 😅😏)
6️⃣ No we didn’t plan to wear the same colours. 😫😫😂😂
.
Anyway H’enjoy... and let me know if you try it out.
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#deadlifts #powerlifting #athletictraining #fitdad #nodadbod #dadlife #beardgang #jumphigher #sprinter #powerlifter

GYMNASTY FREESTYLE COMPLEX 💫
Just making sure “DadBod 2.0” can still get over the bar..😊
Plus I want to use this video to “Call Out” my son in about 30 years. ✊🏼
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#Toe2Bar #Chest2Bar #MuscleUp #JustMove #SocialProof #DoItForTheGram #FitLifestyle #NoDadBod

GYMNASTY FREESTYLE COMPLEX 💫
Just making sure “DadBod 2.0” can still get over the bar..😊
Plus I want to use this video to “Call Out” my son in about 30 years. ✊🏼
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#Toe2Bar #Chest2Bar #MuscleUp #JustMove #SocialProof #DoItForTheGram #FitLifestyle #NoDadBod

Most Recent

Leg day! 
I like this hex bar! Only a couple of months ago I could only get 170 for 4 and today I got 310 for 1!! Felt so good but heavy! 🔥 I also have the best camera man! 😂😂
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Also got too busy to post upper body yesterday but never miss a Monday! •
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#pitsquad #fuelandfire #1fuelendlessfires #fitness #fitdad #fitnessmotivation #fitfam #nodadbod #cbd #cbdheals #hempworx

Leg day!
I like this hex bar! Only a couple of months ago I could only get 170 for 4 and today I got 310 for 1!! Felt so good but heavy! 🔥 I also have the best camera man! 😂😂

Also got too busy to post upper body yesterday but never miss a Monday! •


#pitsquad #fuelandfire #1fuelendlessfires #fitness #fitdad #fitnessmotivation #fitfam #nodadbod #cbd #cbdheals #hempworx

MOMS AND DADS..... THIS IS FOR YOU. .
I can go through a million reasons why fitness is hard.
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I work, I’m tired, I have kids activities, i feel like crap, I’m tired again!
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At what point does that have to end? At what point do you decide enough is enough?
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45 minutes a day. That’s what I give. Now it’s a hard 45 minutes you better believe. Y’all that’s 4% of your day. 4%, that’s all. You can do all of these programs from home!
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Yes this one I am doing is HARD! However there are so many others that are helping folks meet goals that aren’t this. .
When is enough enough?!?! LETS ROLL!
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#chooseyou #findfamily #fitfamilylife #teamwork #gotyourback #fitdads #nodadbod #fitfathers #noexcuses🚫 #todayistheday #timeisnow

MOMS AND DADS..... THIS IS FOR YOU. .
I can go through a million reasons why fitness is hard.
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I work, I’m tired, I have kids activities, i feel like crap, I’m tired again!
.
At what point does that have to end? At what point do you decide enough is enough?
.
45 minutes a day. That’s what I give. Now it’s a hard 45 minutes you better believe. Y’all that’s 4% of your day. 4%, that’s all. You can do all of these programs from home!
.
Yes this one I am doing is HARD! However there are so many others that are helping folks meet goals that aren’t this. .
When is enough enough?!?! LETS ROLL!
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#chooseyou #findfamily #fitfamilylife #teamwork #gotyourback #fitdads #nodadbod #fitfathers #noexcuses 🚫 #todayistheday #timeisnow

Curls are for the girls.
If you want to really fill out your sleeves, you train the triceps.

#fitness #fitnesslife #FitnessMotivation #workoutmotivation #workout #nodadbod #curlsforthegirls #triceps

Curls are for the girls.
If you want to really fill out your sleeves, you train the triceps.

#fitness #fitnesslife #FitnessMotivation #workoutmotivation #workout #nodadbod #curlsforthegirls #triceps

I have enough protein to go around. Come and join me 💪🏻
#bodybuilding #fit #fitlife #gym #fitdad #nodadbod

I have enough protein to go around. Come and join me 💪🏻
#bodybuilding #fit #fitlife #gym #fitdad #nodadbod

Go stretch today!  You’re going to feel a lot better, especially after a workout or before bed.
@awichser 
#tiptuesday

Go stretch today! You’re going to feel a lot better, especially after a workout or before bed.
@awichser
#tiptuesday

The My TransPHORMation Fall Sprint is off to a great start for me!

My nutrition/macros are on point & I’ve had 2 great workouts to start the week.

Most of us know, that along with nutrition, exercise and training with intensity is a key part of reaching our health, fitness and body composition goals.

Where I see people fall short is understanding the importance of POST WORKOUT SUPPLEMENTATION.

The post workout setting is the only time where supplements trump whole foods… simply because a supplement starts the recovery process way faster.

The sooner I can start recovering the better I’m going to feel for my next training session.

So after every training session I mix @1stphorm Ignition (Fast Acting Carbs) and Phormula-1 (Hydrolyzed Whey Protein Isolate) together to begin the recovery process immediately.

Why both products?

Most people, including you I’m sure, have heard that protein is important after a workout and it definitely is… but what about carbs?

To start the recovery process the FIRST thing we need is a FAST ACTING carbohydrate. This is what Ignition is.

These carbs are NOT “bad”! Your body wants and NEEDS them to replenish your glycogen stores (the energy your body used during the workout) and if you’re only giving it protein after your workout it will convert that protein into sugar/carbs for energy. When that happens you’re losing the benefit of the protein you’re taking in.

Sucks right?! We’ve got the carbs on board NOW we can utilize the FAST DIGESTING whey protein isolate to repair the micro-trauma tears to our muscles fibers that occur during training.

This post-workout stack is a tool that when utilized correctly will maximize your training sessions, help you recover faster to build lean muscle and burn more fat!

If that’s something you want or have questions about shoot me a message so we can chat and help you get the most out of your workouts.

#mytransphormation
#postworkoutstack
#iam1stphorm

The My TransPHORMation Fall Sprint is off to a great start for me!

My nutrition/macros are on point & I’ve had 2 great workouts to start the week.

Most of us know, that along with nutrition, exercise and training with intensity is a key part of reaching our health, fitness and body composition goals.

Where I see people fall short is understanding the importance of POST WORKOUT SUPPLEMENTATION.

The post workout setting is the only time where supplements trump whole foods… simply because a supplement starts the recovery process way faster.

The sooner I can start recovering the better I’m going to feel for my next training session.

So after every training session I mix @1stphorm Ignition (Fast Acting Carbs) and Phormula-1 (Hydrolyzed Whey Protein Isolate) together to begin the recovery process immediately.

Why both products?

Most people, including you I’m sure, have heard that protein is important after a workout and it definitely is… but what about carbs?

To start the recovery process the FIRST thing we need is a FAST ACTING carbohydrate. This is what Ignition is.

These carbs are NOT “bad”! Your body wants and NEEDS them to replenish your glycogen stores (the energy your body used during the workout) and if you’re only giving it protein after your workout it will convert that protein into sugar/carbs for energy. When that happens you’re losing the benefit of the protein you’re taking in.

Sucks right?! We’ve got the carbs on board NOW we can utilize the FAST DIGESTING whey protein isolate to repair the micro-trauma tears to our muscles fibers that occur during training.

This post-workout stack is a tool that when utilized correctly will maximize your training sessions, help you recover faster to build lean muscle and burn more fat!

If that’s something you want or have questions about shoot me a message so we can chat and help you get the most out of your workouts.

#mytransphormation
#postworkoutstack
#iam1stphorm

Catching up from last weekend.
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#MurphEveryWeek #Murph #eo3murphproject .
42/52
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Laps around the yard for a mile
Then 10 sets of:
Strict pull ups to failure 
10 push ups
30 squats 
Then strict pull ups to failure in as many sets needed to finish last 100 push ups to failure
Then more laps around the yard for a mile
All vested
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46:44
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#NoBadDays
#AlmostThere
#100to0
#HomeWorkouts
#FitDad
#NoDadBod
#iam1stphorm

Catching up from last weekend.
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#MurphEveryWeek #Murph #eo3murphproject .
42/52
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Laps around the yard for a mile
Then 10 sets of:
Strict pull ups to failure
10 push ups
30 squats
Then strict pull ups to failure in as many sets needed to finish last 100 push ups to failure
Then more laps around the yard for a mile
All vested
.
46:44
.
#NoBadDays
#AlmostThere
#100to0
#HomeWorkouts
#FitDad
#NoDadBod
#iam1stphorm

#NutritionTuesday
Stay-in date night.
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Last night was my first night without football practice. So the kids helped me make supper and prepare a fun little candlelight dinner (their idea 🥰) for my wife.
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They all pitched in and helped prepare the meal (spaghetti and California blend). It was awesome!
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For dessert, my oldest wanted something “sweet, but healthy 🤷‍♂️” she asked if that possible.
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I told her I knew just the treat, microwave pumpkin spice mug cakes!
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A scoop of @1stphorm PSL Level-1 protein, a little baking soda, baking powder, pumpkin spice nutmeg, mix with a little water, microwave for 0:20-0:30, BOOM 💥 healthy sweet tooth satisfier. .
And I think it’s safe to say, Clark approves 😉
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What is your go-to quick treat that easy on your macros?
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#NoBadDays
#ProteinIsKing
#YouSeriousClark
#ProteinBro
#FitDad
#NoDadBod
#Macros
#GoalDriven
#iam1stphorm

#NutritionTuesday
Stay-in date night.
.
Last night was my first night without football practice. So the kids helped me make supper and prepare a fun little candlelight dinner (their idea 🥰) for my wife.
.
They all pitched in and helped prepare the meal (spaghetti and California blend). It was awesome!
.
For dessert, my oldest wanted something “sweet, but healthy 🤷‍♂️” she asked if that possible.
.
I told her I knew just the treat, microwave pumpkin spice mug cakes!
.
A scoop of @1stphorm PSL Level-1 protein, a little baking soda, baking powder, pumpkin spice nutmeg, mix with a little water, microwave for 0:20-0:30, BOOM 💥 healthy sweet tooth satisfier. .
And I think it’s safe to say, Clark approves 😉
.
What is your go-to quick treat that easy on your macros?
.
.
#NoBadDays
#ProteinIsKing
#YouSeriousClark
#ProteinBro
#FitDad
#NoDadBod
#Macros
#GoalDriven
#iam1stphorm

6am CZ Lean to kick off my Wednesday 👊🏻💪🏻🔥
WORKOUT 
Warm up: 4min Foam Rolling, 3min Mobility, 3min Movement prep. 
3 stations with 3 exercises on each station. 
1: 1mins Work 20s Rest.
2: 1min Work 20s Rest
3: 1min work 20s Rest
Rest 1min 30s - 
Repeat Then move to the next station. 
Finisher - 3mins!

@coachingzoneau 
@coachingzonemaidstone 
@danieltorres.coach

6am CZ Lean to kick off my Wednesday 👊🏻💪🏻🔥
WORKOUT
Warm up: 4min Foam Rolling, 3min Mobility, 3min Movement prep.
3 stations with 3 exercises on each station.
1: 1mins Work 20s Rest.
2: 1min Work 20s Rest
3: 1min work 20s Rest
Rest 1min 30s -
Repeat Then move to the next station.
Finisher - 3mins!

@coachingzoneau
@coachingzonemaidstone
@danieltorres.coach

☠️ Circuit 1 of FSUF ☠️
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Since my Main focus was on building core strength, each exercise engages the whole core (abs, transverse abdominus, obliques, lower back ) for the majority of the movement. #personaltrainerlife
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. *If you don't have access to a tire, you can also use a heavy medicine ball. .
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5 ROUNDS of:

20 ~ KB Renegade Rows 
10 ~ Overhead Tire throws
10 ~ Banded Ab Rollouts
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So if your looking for something challenging, give this circuit a try! #nocomfortzone
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. 🚨 - Circuit 2 coming in next post!! You don't wanna miss it so make sure to enable post notifications now!
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#Spartanstrongtraining
#Iam1stphorm
#Dadwholift
#1stphorm
#hardestworkerintheroom
#legionofboom
#nolimitsjusthardwork

☠️ Circuit 1 of FSUF ☠️
.

Since my Main focus was on building core strength, each exercise engages the whole core (abs, transverse abdominus, obliques, lower back ) for the majority of the movement. #personaltrainerlife
.
. *If you don't have access to a tire, you can also use a heavy medicine ball. .
.

5 ROUNDS of:

20 ~ KB Renegade Rows
10 ~ Overhead Tire throws
10 ~ Banded Ab Rollouts
.
.

So if your looking for something challenging, give this circuit a try! #nocomfortzone
.
. 🚨 - Circuit 2 coming in next post!! You don't wanna miss it so make sure to enable post notifications now!
.
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.
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.
.
#Spartanstrongtraining
#Iam1stphorm
#Dadwholift
#1stphorm
#hardestworkerintheroom
#legionofboom
#nolimitsjusthardwork

Yes yes I was at the gym tonight because I couldn’t go this morning(tired as f@&k) forgot to take picture to prove to the internet #accountability so I just took a moody car park shot of my thumb. I know what your thinking. He’s on the ROIDS no one could have a THUMB that SWOLE. Not me boi all natty. #nodadbod #wanttoeatapizzanow #whereserica #catsraging

Yes yes I was at the gym tonight because I couldn’t go this morning(tired as [email protected]&k) forgot to take picture to prove to the internet #accountability so I just took a moody car park shot of my thumb. I know what your thinking. He’s on the ROIDS no one could have a THUMB that SWOLE. Not me boi all natty. #nodadbod #wanttoeatapizzanow #whereserica #catsraging

Squats are by far the Best Workout For legs! Try Adding this squat routine to your leg workout!
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✔️ 5 sets of 20 body weight Air Squats (30 seconds rest)
✔️ 3 sets of 8-12 reps (45 seconds rest)
✔️ 3 sets of 5-7 reps ( 1 minute rest)
✔️ 2 sets of 12-15 reps ( 45 seconds rest) .
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#iam1stphorm #legday #quads #squats #mytransphormationstartstoday #mytransphormation #100to0 #1stphorm #bodybuilding #legworkout #squatworkout #getlean #leanmusclemass #leanmuscle #bodybuilding #gymlife #gymadvice #nodadbod #dadbod #healthylifestyle #Macros

Squats are by far the Best Workout For legs! Try Adding this squat routine to your leg workout!
.
.
✔️ 5 sets of 20 body weight Air Squats (30 seconds rest)
✔️ 3 sets of 8-12 reps (45 seconds rest)
✔️ 3 sets of 5-7 reps ( 1 minute rest)
✔️ 2 sets of 12-15 reps ( 45 seconds rest) .
.
.
.
#iam1stphorm #legday #quads #squats #mytransphormationstartstoday #mytransphormation #100to0 #1stphorm #bodybuilding #legworkout #squatworkout #getlean #leanmusclemass #leanmuscle #bodybuilding #gymlife #gymadvice #nodadbod #dadbod #healthylifestyle #Macros

Getting used to this whole dad thing! #ReasonINeverBecameAnRnBSinger #NoDadBod #HollaAtTheQueen

Getting used to this whole dad thing! #ReasonINeverBecameAnRnBSinger #NoDadBod #HollaAtTheQueen

Well that escalated quickly.....
WATCH UNTIL THE END!!!!!
💪🌩
Want to find your hidden superpowers???
🦸‍♂️🦸🏻‍♀️
Try doing 10 or more pushups every morning as a new healthy habit.....I think you’ll find the results “shocking”!!!
🌩🌩
Just don’t go challenging the #maltzbros to a #pushupchallenge if you value your house staying intact.....
🤦🏻‍♂️😬
Share this video with and/or Tag a friend in the comments who would enjoy this video, or who could use some positive motivation or help to start a new exercise program.
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#nodadbod #fitdads #fitdaddy #exerciseeveryday #fitnessforkids #superpowers #specialeffects #adobepremierepro #shocking #fitfam #pushupseveryday #viralvideo #workoutmotivation

Well that escalated quickly.....
WATCH UNTIL THE END!!!!!
💪🌩
Want to find your hidden superpowers???
🦸‍♂️🦸🏻‍♀️
Try doing 10 or more pushups every morning as a new healthy habit.....I think you’ll find the results “shocking”!!!
🌩🌩
Just don’t go challenging the #maltzbros to a #pushupchallenge if you value your house staying intact.....
🤦🏻‍♂️😬
Share this video with and/or Tag a friend in the comments who would enjoy this video, or who could use some positive motivation or help to start a new exercise program.
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#nodadbod #fitdads #fitdaddy #exerciseeveryday #fitnessforkids #superpowers #specialeffects #adobepremierepro #shocking #fitfam #pushupseveryday #viralvideo #workoutmotivation

I’m ready to get back to NY with my little man to have some pizza  and hangout with my good friend @hunt_for_the_red_october 
#ny #christmas #friendship #pizza #fitdad #nodadbod

I’m ready to get back to NY with my little man to have some pizza and hangout with my good friend @hunt_for_the_red_october
#ny #christmas #friendship #pizza #fitdad #nodadbod

💥💥Transformation Tuesday.....Heard something on a podcast this morning that hit me...... If you treat your body like crap, you will feel like crap! 🙌🏻🙌🏻 This goes for nutrition, sleep, mentally, physically, everything.  You only get one body and if you abuse it, you will feel awful and you will pay the price in a number of ways. ✔️This is the way I was feeling back in 2018 before I said yes and took back control of my nutrition, my health and my life.  I post these “before and after” pics to remind myself where I came from and to remind me how I felt back then.  I will never go back to that place and I now have the tools to make sure that is the case.  All it really took was me deciding that enough was enough.  I also post these in hopes that maybe it’ll inspire someone else out there to decide to take back their health.  You’re not alone. 🙂 It’s scary, it’s unknown but I can tell you without a shadow of a doubt that you can do it!  If you want it (this is no magic pill) you can do it!  All it takes is reaching out and saying yes, I’m ready.  I’d love to help you get started on your journey.  Message me or comment below and I’ll get in touch with you and help you.

#healthychange
#yesyoucan
#liveyourbestlife
#itsnevertoolate
#fitlife 
#nodadbod #mensphysique #ocb_officialpage #ocbbattleoftheunrivaled #fitdad #workout #nutrition #fitness #fitguys #fitover40 #askmehow #transformationtuesday #transformyourbody #fitbody #abs #healthmatters

💥💥Transformation Tuesday.....Heard something on a podcast this morning that hit me...... If you treat your body like crap, you will feel like crap! 🙌🏻🙌🏻 This goes for nutrition, sleep, mentally, physically, everything. You only get one body and if you abuse it, you will feel awful and you will pay the price in a number of ways. ✔️This is the way I was feeling back in 2018 before I said yes and took back control of my nutrition, my health and my life. I post these “before and after” pics to remind myself where I came from and to remind me how I felt back then. I will never go back to that place and I now have the tools to make sure that is the case. All it really took was me deciding that enough was enough. I also post these in hopes that maybe it’ll inspire someone else out there to decide to take back their health. You’re not alone. 🙂 It’s scary, it’s unknown but I can tell you without a shadow of a doubt that you can do it! If you want it (this is no magic pill) you can do it! All it takes is reaching out and saying yes, I’m ready. I’d love to help you get started on your journey. Message me or comment below and I’ll get in touch with you and help you.

#healthychange
#yesyoucan
#liveyourbestlife
#itsnevertoolate
#fitlife
#nodadbod #mensphysique #ocb_officialpage #ocbbattleoftheunrivaled #fitdad #workout #nutrition #fitness #fitguys #fitover40 #askmehow #transformationtuesday #transformyourbody #fitbody #abs #healthmatters

💥💥Transformation Tuesday.....Heard something on a podcast this morning that hit me...... If you treat your body like crap, you will feel like crap! 🙌🏻🙌🏻 This goes for nutrition, sleep, mentally, physically, everything.  You only get one body and if you abuse it, you will feel awful and you will pay the price in a number of ways. ✔️This is the way I was feeling back in 2018 before I said yes and took back control of my nutrition, my health and my life. 
I post these “before and after” pics to remind myself where I came from and to remind me how I felt back then.  I will never go back to that place and I now have the tools to make sure that is the case.  All it really took was me deciding that enough was enough.  I also post these in hopes that maybe it’ll inspire someone else out there to decide to take back their health. 
You’re not alone. 🙂 It’s scary, it’s unknown but I can tell you without a shadow of a doubt that you can do it!  If you want it (this is no magic pill) you can do it!  All it takes is reaching out and saying yes, I’m ready. 
I’d love to help you get started on your journey.  Message me or comment below and I’ll get in touch with you and help you.

#healthychange
#yesyoucan
#liveyourbestlife
#itsnevertoolate
#fitlife 
#nodadbod #mensphysique #ocb_officialpage #ocbbattleoftheunrivaled #fitdad #workout #nutrition #fitness #fitguys #fitover40 #askmehow #transformationtuesday #transformyourbody #fitbody #abs #healthmatters

💥💥Transformation Tuesday.....Heard something on a podcast this morning that hit me...... If you treat your body like crap, you will feel like crap! 🙌🏻🙌🏻 This goes for nutrition, sleep, mentally, physically, everything. You only get one body and if you abuse it, you will feel awful and you will pay the price in a number of ways. ✔️This is the way I was feeling back in 2018 before I said yes and took back control of my nutrition, my health and my life.
I post these “before and after” pics to remind myself where I came from and to remind me how I felt back then. I will never go back to that place and I now have the tools to make sure that is the case. All it really took was me deciding that enough was enough. I also post these in hopes that maybe it’ll inspire someone else out there to decide to take back their health.
You’re not alone. 🙂 It’s scary, it’s unknown but I can tell you without a shadow of a doubt that you can do it! If you want it (this is no magic pill) you can do it! All it takes is reaching out and saying yes, I’m ready.
I’d love to help you get started on your journey. Message me or comment below and I’ll get in touch with you and help you.

#healthychange
#yesyoucan
#liveyourbestlife
#itsnevertoolate
#fitlife
#nodadbod #mensphysique #ocb_officialpage #ocbbattleoftheunrivaled #fitdad #workout #nutrition #fitness #fitguys #fitover40 #askmehow #transformationtuesday #transformyourbody #fitbody #abs #healthmatters

Making a change is always difficult.  Going outside your comfort zone and changing old habits is a tall task. 
But what makes it difficult, is that many people out there are expecting you to fail.  Or they are sabotaging you to create that failure.  They may not be doing it purpose, it just may be a part of their habits that is holding you back.  This could be your spouse, family, friends, co-workers, etc. 
There is no better feeling than "Becoming Somebody Nobody Thought You Could Be!" So many people are joining my team and changing their lives!

Who is ready to Join Us?

Shoot me a message and let's connect.

#fitness #nutrition #makeachange #goals #healthandwellbeing #healthcoach #nutritioncoach #residualincome #HealthyPersons #HealthyPersonsFreedomTeam #nodadbod #makeachange #gooutsideyourcomfortzone #youcandothis #cecomesomeonenoonethoughtyoucouldbe

Making a change is always difficult. Going outside your comfort zone and changing old habits is a tall task.
But what makes it difficult, is that many people out there are expecting you to fail. Or they are sabotaging you to create that failure. They may not be doing it purpose, it just may be a part of their habits that is holding you back. This could be your spouse, family, friends, co-workers, etc.
There is no better feeling than "Becoming Somebody Nobody Thought You Could Be!" So many people are joining my team and changing their lives!

Who is ready to Join Us?

Shoot me a message and let's connect.

#fitness #nutrition #makeachange #goals #healthandwellbeing #healthcoach #nutritioncoach #residualincome #HealthyPersons #HealthyPersonsFreedomTeam #nodadbod #makeachange #gooutsideyourcomfortzone #youcandothis #cecomesomeonenoonethoughtyoucouldbe

It’s literally taken a good year to get this little legs to finally pop!  Fitness is all about progress!!! Keep grinding! @abrballen you are the man!!! #fitness #fit #legs #quads #npc #gains #liftheavyoftenasineveryday #nodadbod #justlift #gymmotivation

It’s literally taken a good year to get this little legs to finally pop! Fitness is all about progress!!! Keep grinding! @abrballen you are the man!!! #fitness #fit #legs #quads #npc #gains #liftheavyoftenasineveryday #nodadbod #justlift #gymmotivation

Made some new PRs on chest day...
bench press, decline press & strict press...
Gonna feel it later on...
Stay motivated my friends! #fitness #bodybuilding #muscle #sweat #nopainnogain #training #liftingheavyshit #runner #instafit #crossfit #gymlife #gohardorgohome💪 #chef #nodadbod #writerslife

Made some new PRs on chest day...
bench press, decline press & strict press...
Gonna feel it later on...
Stay motivated my friends! #fitness #bodybuilding #muscle #sweat #nopainnogain #training #liftingheavyshit #runner #instafit #crossfit #gymlife #gohardorgohome 💪 #chef #nodadbod #writerslife

Always have a plan. Out the door at 7am and back at 830pm. You can be in the best shape of your life it just takes a plan. Ask me how? #practicewhatyoupreach💯 #mealplan #weightloss #fit #fun #nodadbod #liftingweights #fitness #gladiator #CSCS #straighttalk #onlinetrainer #onlinetraining #coconutoil #wheyprotein

Always have a plan. Out the door at 7am and back at 830pm. You can be in the best shape of your life it just takes a plan. Ask me how? #practicewhatyoupreach 💯 #mealplan #weightloss #fit #fun #nodadbod #liftingweights #fitness #gladiator #CSCS #straighttalk #onlinetrainer #onlinetraining #coconutoil #wheyprotein

Too much 🔥to fit in one picture! This is the Monday night crew. Everyone’s here to learn and help take each other to the next level. #yearofnodistractions

Too much 🔥to fit in one picture! This is the Monday night crew. Everyone’s here to learn and help take each other to the next level. #yearofnodistractions

Great Adrenaline session at @coachingzonepreston this morning ⚡️💪🏻💪🏻⚡️
WORKOUT 
Warm up 
4 min Foam Rolling 
3min - Movement Prep 
3min HR prep. 
6 stations 
4 minute rounds 
Cardio 20 sec ↔️ Strength 12 reps. 
As many rounds as possible within 4 minutes.
1 min rest / change pod. 
Then 
1 min any cardio 
1 min wall sit with weighted ball 
Repeat  Finish 
4min Stretch

Great Adrenaline session at @coachingzonepreston this morning ⚡️💪🏻💪🏻⚡️
WORKOUT
Warm up
4 min Foam Rolling
3min - Movement Prep
3min HR prep.
6 stations
4 minute rounds
Cardio 20 sec ↔️ Strength 12 reps.
As many rounds as possible within 4 minutes.
1 min rest / change pod.
Then
1 min any cardio
1 min wall sit with weighted ball
Repeat Finish
4min Stretch

A quick evening session barely fit in today, but much needed. .
.
Managed 2+84 on the #amrap . A few #ttb short or three rounds. .
.
#crossfit #crossfitlife #crossfitprogramming #crossfitathome #crossfitdad #nodadbod #noexcuses #dadswholift #getunderthebar #kettlebell #burpee

A quick evening session barely fit in today, but much needed. .
.
Managed 2+84 on the #amrap . A few #ttb short or three rounds. .
.
#crossfit #crossfitlife #crossfitprogramming #crossfitathome #crossfitdad #nodadbod #noexcuses #dadswholift #getunderthebar #kettlebell #burpee

Just when things seems to be going smoothly life will inevitably throw you a curveball. ⁣⁣
⁣⁣
The beginning of October I was kicking ass, 67 days into a 100 workout program and feeling great.  Then it happened.... The fever, the lack of energy, the snot.... No big deal right? Just a man-flu.  I kept pushing through it and it just got worse. ⁣⁣
⁣⁣
Fast forward to now, still sick but making progress.  Antibiotics are finally helping and I’m walking away with a couple things to remember for next time. ⁣⁣
⁣⁣
First-  Donn’t be a victim.  Life doesn’t happen TO you.  It just is.  You get sick, your car breaks downs, whatever it is that you’re pissed about try to remember the world isn’t out to get you.  It just is.... Take the good with the bad. ⁣⁣
⁣⁣
Second- Listen to your body.  The more I resisted what my body told me the worse it got.  When I finally slowed down, took time to care for my body and give it what it needed, it responded in kind. ⁣⁣
⁣⁣
Pushing through it has a time and a place, but overdoing it just for the sake of a workout and not getting over illness, stress or an injury are counter productive. ⁣⁣
⁣⁣
Came home from a 96 and took a LONG nap, got a quick cardio workout in and then relaxed in the sauna with a superfood shake.  While not 100% energy it felt like a 100% day.  Tomorrow will be even better!

Just when things seems to be going smoothly life will inevitably throw you a curveball. ⁣⁣
⁣⁣
The beginning of October I was kicking ass, 67 days into a 100 workout program and feeling great. Then it happened.... The fever, the lack of energy, the snot.... No big deal right? Just a man-flu. I kept pushing through it and it just got worse. ⁣⁣
⁣⁣
Fast forward to now, still sick but making progress. Antibiotics are finally helping and I’m walking away with a couple things to remember for next time. ⁣⁣
⁣⁣
First- Donn’t be a victim. Life doesn’t happen TO you. It just is. You get sick, your car breaks downs, whatever it is that you’re pissed about try to remember the world isn’t out to get you. It just is.... Take the good with the bad. ⁣⁣
⁣⁣
Second- Listen to your body. The more I resisted what my body told me the worse it got. When I finally slowed down, took time to care for my body and give it what it needed, it responded in kind. ⁣⁣
⁣⁣
Pushing through it has a time and a place, but overdoing it just for the sake of a workout and not getting over illness, stress or an injury are counter productive. ⁣⁣
⁣⁣
Came home from a 96 and took a LONG nap, got a quick cardio workout in and then relaxed in the sauna with a superfood shake. While not 100% energy it felt like a 100% day. Tomorrow will be even better!

Back session today...sinuses are killing me🤧! Too dumb to back off I guess... #mensphysique #aestheticphysique #physiquestraining #nodadbod

Back session today...sinuses are killing me🤧! Too dumb to back off I guess... #mensphysique #aestheticphysique #physiquestraining #nodadbod

Back at it after taking a week off to recover from my annual allergen induced sinus infection 🤒💪🏾🏋🏾‍♂️ #burningfat #gym #abs #abdominal #abworkout #abdominalworkout #calorieburn #fitness #lafitness #workout #exercise #coreworkout #nodadbod #blackfitness #blackfitnesstoday #blackfit #blackmenfitness #ectomorph #ectomorphproblems

Back at it after taking a week off to recover from my annual allergen induced sinus infection 🤒💪🏾🏋🏾‍♂️ #burningfat #gym #abs #abdominal #abworkout #abdominalworkout #calorieburn #fitness #lafitness #workout #exercise #coreworkout #nodadbod #blackfitness #blackfitnesstoday #blackfit #blackmenfitness #ectomorph #ectomorphproblems

This year has been the hardest for me when it comes to the gym. I’ve missed more days then I’ve went. 
With all the injuries I’ve had this year it’s safe to say that to all the people out there who told me to take a break and my stubborn self said shush. Well you were right so you can go ahead and say I told you so lol. 
But there will be no dad bod here I will be back. Body under construction...
.#fit #fitness #fitnessmotivation #nodadbod #injuriessuck #yegfitfam #yegfitness #yegfit #yeg #hardwork #restdays #train

This year has been the hardest for me when it comes to the gym. I’ve missed more days then I’ve went.
With all the injuries I’ve had this year it’s safe to say that to all the people out there who told me to take a break and my stubborn self said shush. Well you were right so you can go ahead and say I told you so lol.
But there will be no dad bod here I will be back. Body under construction...
. #fit #fitness #fitnessmotivation #nodadbod #injuriessuck #yegfitfam #yegfitness #yegfit #yeg #hardwork #restdays #train

💁🏾‍♂️ I’m giving you the recipe..
💪 3 Rounds 💪 1 minute each move! 💁🏾‍♂️ Give it a try!

💁🏾‍♂️ I’m giving you the recipe..
💪 3 Rounds 💪 1 minute each move! 💁🏾‍♂️ Give it a try!

Well this was the Mondayist of Monday’s I tell you. Everything that could go wrong or some type of headache happened today.
.
However here’s the thing today is Day 1 of the new Fall My Transphormation challenge so I’ll be damned if I wasn’t gonna get my workout in.
.
Despite everything that went on today, felt pretty damn good to come home to the family and then head to the gym and push for those goals!!!
.
Hope everyone was able to kill it today!!!
.
#mytransphormationstartstoday 
#iam1stphorm
#harddayofwork 
#monday 
#motivation

Well this was the Mondayist of Monday’s I tell you. Everything that could go wrong or some type of headache happened today.
.
However here’s the thing today is Day 1 of the new Fall My Transphormation challenge so I’ll be damned if I wasn’t gonna get my workout in.
.
Despite everything that went on today, felt pretty damn good to come home to the family and then head to the gym and push for those goals!!!
.
Hope everyone was able to kill it today!!!
.
#mytransphormationstartstoday
#iam1stphorm
#harddayofwork
#monday
#motivation

Lane to myself again. Really pushing myself with the sprint in my set and I can feel it in my legs. I think it’s paying off with the way my body is starting to look. At least no more dad bod. #nodadbod #lanetomyself #swimming

Lane to myself again. Really pushing myself with the sprint in my set and I can feel it in my legs. I think it’s paying off with the way my body is starting to look. At least no more dad bod. #nodadbod #lanetomyself #swimming