Added these two additions (Naruto and Rock Lee) and the wall is compete! A few months of collecting was so worth it. 🙌🏼 ✅
Old school @logic + updated version of my new setup! Love the way it’s come along over the years. I still have a few more things I want to add in the future! 💪🏼💪🏼
HUGE thanks to @aftathirty for these amazing prints of Kakashi, Naruto and Rock Lee!
Any suggestions would be greatly appreciated!
Haaaaappy Tuesday friends! Here’s a lil back attack action, try it out 🦋
Song: How Did I Get Here by Offset 🎼
#day6 of #75hard
After Restarting a few times, and continously doing the activity, I am down a firm 14 pounds. The weight goal is a healthy 250 pounds.
One of the things I have been relearning is visualization. It is important to see oneself achieving the desired outcome. It trains the brain on what it should be doing, and eventually the outcome of the goal will be achieved.
This works with weight management, this works with business goals, this works with income goals, this works with life.
If one desires something with a burning passion and can visualize achieving it, and actually do the work, there is nothing that can stand in the way.
#goals #weightloss #weightlossgoals #75hardchallenge #maxout #mindset #mentaltraining #timetowork #finishit #moorpark #VenturaCounty #SoCal
Follow my other account for more Fitness tips and Keto advice!!
Transformation Tuesday is my #75hard before and after. The top is day one and the bottom is the after. I’ve still got a long ways to go but I’m damn proud of the progress I’ve made so far. Thanks @andyfrisella for changing my life. It’s a few days after this challenge but I’m still doing all the same tasks because it’s a lifestyle. Loving it!!!!!
#75hard #iam1stphorm #fit #fitness #transformation #keepworking
When you show up everyday the results will come. In honor of transformation Tuesday here is mine. This is what it looks like 51.7% Body fat at the beginning of this year to now 38.5% body fat. That is absolutely mind blowing to me. I can’t wait to see where I end up on my 1 year ketoversary.
Woman on the left was lost... unmotivated and ready to give up on everything. Woman on the right has finally cut the bullshit and (wo)manned up. .
“Name one time where whining about your life actually helped you”. -Andy Frisella. Whining about my mom being gone is not going to help me. Sticking my head in the sand and going through the motions of life will not better my family. .
I started 75 hard with my rock, @arum_and_his_dadbod on September 5th, it was 15 days shy of the 1 year anniversary of the loss of my mother. After loosing her I defiantly fell into a deep dark place. I pretty much gave up and was just going through the motions of life and filling the void with alcohol (LOTS of alcohol) and food.
There’s a lot more changes that took place in these past 75 days that’s not evident in pictures. Changes that are far more important. This is no way the end of my journey and there will be big things to come for the Kim Family in 2020.... #75hard #100to0 #letskeepitgoing
I’m going out on a limb... and I know that your 2020 will be an amazing year. Why
You’re going to try new things
You’re going to push yourself to new limits and develop new skills, callous your mind and become a tougher version of yourself 🚀
You’re going to be overjoyed with where you’re currently at but consciously know there is more opportunities to grow your soul and happiness
You’re going to NOT be jealous of your friends who are succeeding, instead... you’re going to celebrate with them and know with all of your heart that one day you will be exactly where they are
You’re going to achieve the next level of happiness because you know, no matter what happens fear will not take control of your life
Comment➡️ “I’m ready” ⬅️if you agree.
High Intensity Interval Training (HIIT): What is it and Why I’m incorporating it
HIIT is a form of cardio that requires you to increase the intensity of the cardio for a short duration of time, and then come pack to a less intense period of cardio. For example, you sprint all out for 30 secs, and then jog/walk at a moderate pace. I’ll be incorporating this training 2/7 days of the week, while continuing my normal cardio for the other 5 days. In this specific case I will do a 25 min HIIT training session on those days, with a 5 min warm up incorporated into that time.
Why Do HIIT
It’s a more intense, but time efficient method of cardio that has been proven to have a similar effect as that of a longer cardio session, but in a shorter period of time. This is due to the EPOC effect which acts as a “calorie afterburner”, burning calories even after completing the workout due to this higher intensity. It also preserves muscle gains if done in moderation. It also reduces your appetite making it less likely to binge
Why only 2x a week
Studies have shown that HIIT has been shown to have higher chances of injury than normal cardio, longer recovery times, and impedes on muscle growth if done for too long of a time period or too frequently. If you are someone that is just starting out, I would suggest just walking or a light jog for your cardio, and then transition to HIIT once you feel more capable.
As always, if you have any questions feel free to comment below.
Yesterday I completed 75 hard. It was hard!!! James, you inspired me and so many others have since followed suit! What are you going to make us do next 😩
The Rules: • 1 gallon of water daily
• 1 selfie daily
• 10 pages of an entrepreneur/business book daily
• Two 45 minutes workouts each day (one must be outside)
• Stick to a diet of your choosing
• No alcohol
For the first 64 days the most challenging aspect was having to thoughtfully plan everyday, when was I fitting in my workouts The second most challenging for me was my workouts- due to my issues with my back my choices were very limited. I was BORED. But it was a good lesson to keep moving anyway! And, my back pain diminished significantly, I felt stronger!
The last 11 days were the most challenging by far. My back freaked out on day 64 (19 hours on my feet will do that I guess 😕) so my view of a workout had to adapt. They were laughable, but they counted!
I didn’t experience any drastic changes to my body composition- I lost a little weight and body fat. I read Boss Up, Start with Why, 21 Irrefutable Laws of Leadership, and Start with Your People. I burned 30,059 calories and logged 172.66 miles outside
I learned a lot about what true discipline looks like - PLAN PLAN PLAN. I learned I do better with accountability (thanks for doing this with me Scott & Christa). (The “gym selfies” are for James because these things matter to him. Personally, I’d rather die.) Headed out for a walk. ✌🏽 #75HardChallenge #75Hard #DoHardThings #Accountability #PlanAhead #JustKeepMoving #ISurvived
If you plan on waiting to get “back on track” until after Thanksgiving keep reading⬇️
It can be a struggle getting back into your routine if you’ve had a few days off track or are coming back from a vacation.
If you took some a few days away from the weights like I did and enjoyed food and drinks you’re not used too the scale my have even gone up substantially in a short amount of days.
DO NOT DECIDE YOU WILL NOW RESTRICT CALORIES AND DO EXCESS CARDIO AS PUNISHMENT.
DO NOT WAIT UNTIL AFTER THE HOLIDAY TO GET BACK ON TRACK.
All you need to do is get right back to the plan and start executing good decisions one at a time.
Yesterday I weighted 5 lbs heavier then I did Friday. Through a lot of experience that number does not even get to me because I understand it is not real fat gain. You do not gain 5 lbs of fat in 2 days.
This is simply my body retaining excess water from enjoying foods/drinks I’m not used too.
One day back on track with my nutrition and water intake the scale is back down 4 lbs and tomorrow will be back to where I left off.
If I were to let the vacation or couple days off routine continue after on and say might as well wait till after Thanksgiving to get “back on track” then that number would keep creeping up and would take me way off course and cause actual weight gain.
Enjoy your vacation or that meal out with loved ones but don’t use it as an excuse to give up completely and most importantly do not continue the bad habits for days after.
Start NOW making the better decision, the better choice that aligns with your health and moving forward!
Don’t wait until the New Year to get started!
And if you struggle with even just getting started with a routine please message me I would be happy to help you!
📸 @snappy_patchy .
#lindseywindsorfitness #buildstrengthmoveforward #fullbodyworkout #emomworkout #75hard #30minuteworkout #workoutmotivation #healthytraveltips #fithealthyworkouts #howtoburncalories #weightlosscoaching #macrocounting #workoutideas #fatlossgoals #holidayworkout #girlwholift #strongasswomen #fitnessforlife #noexcuses #pitbullsofinsta
I think you have to be a certain kinda crazy to live this life:
$1300 on vet bill, sure no problem $300 for a set of shoes, yup alright
All of the feed and supplements, you bet
The cold nights, early mornings, the heartbreak of loss and highs of winning. The hard ground when you get bucked off and the sweet moments of success with the troubled ones.
Nobody else gets it unless they live this life too. Nobody else gets the wild that runs through our blood. Nobody else can understand why we do what we do. We’re all just a bit crazy too.
Are you rolling through the motions of each day, or going at everything you do with intent
Going through #75hard I’ve realized how much intention matters. Before this challenge I truly was just going through the motions.
I started asking myself these questions daily:
- Am I prioritizing my day intentionally
- Am I loving everyone I cross paths with intentionally
- Am I picking foods intentionally that fuel my body rather than ones that fill my current pleasures
- Am I giving each day everything I have for THAT DAY
I fail at these a lot and some day I do better than others but that’s life. The next day do better.
Try incorporating intention and discipline into your days, and see how it changes your life ❣️.
#iam1stphorm #intentionalliving #discipline
I have worked on reinventing myself this past year I’m at 436 days in Keto with zero cheat days, there has be ups and downs but will not turn back.... thanks to Jay Walker for the push everyday and #andyfrisella for the gift of 75hard. Even at 58 you can reinvent yourself. Live strong .... pushing 75 dumbbells in the incline on a 24 hour fast. stay strong .... live strong #andyfrisella
#day 9. I really hope that I’m starting to annoy the world with these progress posts. You know what, I have never felt better in my life, and I am incredibly proud of myself. If you’re not on board, smash that unfollow button. Much love, and good morning to all!! #75hard
I’ll always be a New Yorker at heart, so pizza is who i am as a person 😜
Being on #75hard ive been doing ALOT of experimenting with different foods in order to make them fit my meal plan and be super healthy!
For anyone who doesn’t know, I can’t have any cheat meals for 75 days. So in order to survive, I’ve adapted my meals to make them as enjoyable and yummy as possible!
This is my FAVORITE go to pizza recipe:
🍕1 @kboshfood pizza crust
🍕 1/4 cup of no sugar added pizza sauce
🍕 25g of mozzarella
🍕 25g of fat free mozzarella
I add the fat free mozzarella to be able to get more cheese for less macros 😜
Who WHOLE pizza is:
Sometimes I add chicken or turkey pepperoni too! Add whatever toppings you like for your pizza!
#pizzatime #healthyrecipes #fitness #100to0 #legionofboom #iam1stphorm #cookinghealthy #ilovepizza #health #wellness #trusttheprocess #girlwhocook #bettereveryday #gromper #greyongrey
To the fitness coaches and gym rats out there... What you don’t know about the girl wearing the tight spandex shorts at the gym is that she has already lost 50 pounds and she feels so confident in the figure she has built.
What you don’t know about the skinny girl wearing the matching gym set is that she eats almost 4,000 calories a day and struggles to put on weight.
What you don’t know about the girl hiding under the oversized hoodie and ball cap is that she recently left an abusive relationship where she was told she was not beautiful and not worthy of love. She has taken a huge step out of her comfort zone to show up at the gym and be in public.
What you don’t know about the girl who only does cardio for an hour at the gym every day is that her dad told her she needed to go run ok the treadmill... that she was looking a little chunky. Nobody has taught her how to be healthy or how to feel confident in her skin.
What you don’t know about the girl who works out every day but keeps putting on weight is that her diet doesn’t suck... she is insulin resistant and the foods her nutritionist recommended are causing inflammation and hormone imbalances.
What you don’t know about the girl in the gym who is shredded year round is that she is a single mom who wants to put herself back out there. She wants to show her kids what it looks like to take care of herself. And the challenge of pushing herself in the gym and fueling her body properly has helped her build tremendous amounts of confidence. She is not vain and she doesn’t think she owns the place.
We as women as so quick to judge. We are so quick to give advice and tell other people what they’re doing is wrong or unhealthy. We are so quick to tell people that they should or shouldn’t do certain things or look a certain way.
But what I’ve realized is... everyone has a story. And those of us who share the gym life need to be more interested in learning about each other instead of critiquing each other.
Offer the help... but be sure you present the invitation with a genuine desire to learn their story.
Because every single one of us have one. 🖤
The past is the past.
One thing I often think about, is how much I would have killed it if I had the knowledge then that I do now.
Not just in fitness, but in life.
That’s a big reason why I created @doublelcollective .
I want to give information and lessons learned to those who may be experiencing what I went through or have yet to experience those things.
With fitness, it’s a lot less black and white than some life concepts are.
It’s a give and take game, because everyone’s body is different.
One diet that works for me may not work for the next person.
Each person is unique, just like their experiences.
As I continue down this journey of life and fitness, I promise to share as much knowledge and information with you.
I also promise to improve myself everyday to make a more lasting impact with each individual that is willing to accept my help/advise.
I’m here for YOU.
#mindsetiseverything #transformationtuesday #transformation #transphormationchallenge #makinggains #glowup #fitnesscoach #healthcoach #lessonslearned #beforeandafter #iam1stphorm #75hard #livehard
This is my happy face.
I get “you don’t smile much” which is true however smiling isn’t an indication of happiness or joy.
I am a very happy person however my face doesn’t show that a majority of the time. My mind is always going, I’m always striving for more in some area(s) of life, and am in thought and focused on goals. I’m guilty of that mindset not letting me enjoy moments / milestones which others would. It’s something I’ve worked on this year and continue to do so daily.
I’ll also be the first to admit when I meet someone I come across as stand off’ish and uninterested but I’m actually just gauging and observing the person(s). I hate filters, in pictures, in real life, in general.
Call it being a cop, a man, or just someone with 40 years of life experience but you can learn a lot about someone by watching and listening rather than treating everyone like you’ve known them forever.
Some of the “happiest” people I’ve ever met are the most depressed, fakest, and saddest when they’re behind closed doors / off social media / being real.
Take it for what it’s worth but a smile and no smile can mean the same thing for a person; happiness is on the inside not necessarily external.
#cop #police #1stPhorm #75Hard #LegionOfBoom #100to0 #iAm1stPhorm #NeverSettle #DuesPaid #hwitr #Clydesdale
If you want to tone; more reps, less weight. If you want to build; less reps, heavier weight.. THIS IS STILL A COMMON MYTH.
Physiologically, it makes sense. But, toning is for printers.
You’re either in a position to build muscle or reduce body fat, to show the muscle underneath. The amount of repetitions really doesn’t hold that much importance.
Use whatever you exercise as a “tool” to expend as much of your muscles energy as possible. Then, go the fuck home and recover 💪🏻🤕
Thank you for coming to my Ted Talk.
💫HARDWORK BRINGS THE MOST HAPPINESS👊🏼🤗 •
heard this while listening to MFCEO @andyfrisella •
things we struggle and work the HARDEST for are what makes us the HAPPIEST! •
this can relate to anything in life. •
you learn how to overcome all of these problems and struggles and from there you create your next things to tackle. •
the next thing you are willing to put the work in for. •
this is how you’ll become better in all areas of life. •
nothing comes easy. •
SO-put in the work, the HAPPIER you will be! :) BOOM💥 •
happy tuesday! here’s to day 9 of #75hard •
#motivation #happy #iam1stphorm #1stphorm #gymmotivation #fitness #fit #mfceoproject
Day 30 of #Phase2.
It's not the before and after I wanted you all to see.
I wanted to be chiseled, much less fat, etc.
Hell, I ran nearly 200 miles in 30 days, 2x workouts a day, water, sleep, all of that... But, I could have done more. Want to know my tell I was a lot more silent, this go-round.
I followed my diet but last week I decided to really figure out what adjustments I need to make to proceed. I dialed back the fats and upped the beans (and my body is reacting... bloated and gassy but I feel an energy difference). I woke up at 4:30am and first thoughts were judgements. Then, I thought of @db9mike and how he was talking about giving that all-important last 1% of the hundred... saying, 99% effort doesn't get 100% results.
There's more I could have done... like see a dietitian or someone with appropriate knowledge to comb over my food/workouts and figure out just how many calories I need, assess the diet, and so on.
At this point, I need to improve my knowledge around plant-based diet aligning with my physical activity and goals. I'm not eating junk - at all - but getting it dialed has been something I have been avoiding.
Here are the positives: I have cut 5-6 pounds. Every workout weight has improved in speed, increased weight, or endurance.
In 30 days, it made a difference.
BUT I want people to see it... that's the wrong thinking. I know this. My goal is to live to 105 years old, to be healthy at a level of excellence I haven't ever had, to be a model for my children (and others). That's all action-based modeling... All in all, I need accept something I say often... results don't lie.
I have positive results (all the improvements) and some very flat results... like 5lb lost after 30 days of intensity. There's enough evidence to know the diet needs more attention and I must give better effort there to get to the next level.
#75Hard #Phase2 @andyfrisella #100to0 #honestIG #honestsocialmedia #growthmindset #mindset #beforeandafter #beforeafter #plantbased #plantbaseddiet #weightlossjourney #fitness #fitnessjourney #fitness #fatloss #focus #lessonlearned #lifelessons #alwayslearning #progress #documentinglife #reinvent
Last day of Phase 1.
Not the weight loss that I experienced during 75HARD, But definitely some visual changes, along with all-time strength PRs being matched while at the same time being able to run a couple miles at a pace that I haven’t done in over five years.
Probably won’t continue doing the cold showers, but the other activities are pretty well ingrained and are here to stay.
They work too well to give up.
I’ve never been this productive before. Getting lots of stuff done, and because I’ve been so efficient, There of been plenty of time for relationships and leisure time on the weekend as well.
Starting weight 10/21/19: 204.8 lbs
Today’s weight 11/19/19: 198.8 lbs
No big celebration or fanfare.
A little pizza and a few spirits planned for later this week but within reason.
Still so much work to be done.
No fucking finish line!
Tim Grover talks about being a “Cleaner”. The words of a Cleaner are simple: “Done. Next.” #thefitnesspsychologist #mosseysmatrix #75hard #livehard #mosseysmorningmindset #iam1stphorm #1stphorm #growapairanddealwiththatshit #neversettle #duespaid #lionsnotsheep #lionsden #vandiverhealthandfitness #elementsmeals #100to0 #mfceoproject
Chips are a hug in a bag
I was being asked last night about food! What do I eat When do I eat What did I change Do I take magic pills .
First I do not take any pills! .
About food, I had a horrible relationship with food! .
First bad message I realized I had was “stopping to eat was a waste of time” there for, I skipped breakfast and I felt like a better mom because I was sacrificing for a bigger picture! WRONG! This could apply to all meals and then by night time I was drained and starving “bring on those chips I need a hug”
This message I had believed for years! It took a lot of inner work to start a new message!
To this day I battle sitting still long enough to eat! .
Second message was “food is how you deal with your emotions”
Happy - lets eat
Sad - chips
Mad - let’s go get food I need a break
Excited - let’s go get food to celebrate .
This one message was the hardest to changes because, when you are at a party and won’t eat cake you look like a jerk who won’t celebrate the person! Or is a holiday and you won’t eat the pie and now you are making the people that are eating the pie feel bad. So you stop getting invited all together!
But I had a choice to make my health and happiness or do I continue to people please! .
So my answer about food is this, figuring out what was good for me to eat was the easy part! The internet and google can tell you anything! Dealing with my inner messages was the hard part! .
To you see this before and after and you see a physical change! I wish there was a way to show the mental change!!! .
#mentalshift #transformationtuesday #tuesdaymotivation #tuesdaytransformation #beforeandafter #beforeandafterweightloss #weightlossjourney #healthyfoodrelationship #emotionaleating #starving #eatingdisorter #eatingdisorderrecovery #selflove #sarnia #sarniaontario #sarnialambton #beachbody #75hard #nocheatmeal #2aday #shakeology