‼️FAT LOSS 101‼️ 1. CALORIE DEFICIT This means that your body is burning more calories than what you’re eating. 2. PROTEIN Adequate protein will ensure that your body holds onto lean muscle tissue and only shed body fat. It will also get your body burning more calories throughout the day. 3. MOVEMENT (Specifically Resistance Training) More muscle tissue=higher metabolism=more calories burned=more bodyfat lost 4. WATER Just drink your water, people. I could add in a million other things that help with a fat loss journey such as gut health, micronutrients, sleep, stress, post workout recovery, etc- but that’s all icing on the cake. The basics are right here. Notice there is nothing about “some people just can’t lose weight” or “it costs thousands of dollars to get on a program to achieve fat loss”. The excuses that you’ve always told yourself to stay comfortable are all lies. It’s easier for you to tell me “your body is just like this now after having kids” or “you can’t afford to work with a coach”. I have taken away all of those excuses so there is nothing standing between you and becoming the best version of yourself. You can join my Facebook community for completely free, or you can work with me in the 1st Phorm app for $12.99/month. The choice is yours. But the time to take action is right now. Join the Team Unchained Fitness Facebook community through the link in my bio or download the 1st Phorm app and set me as your advisor (advisor name: JENNAGTAZ) I’ll be waiting for you 🫶🏻 #tuf #teamunchainedfitness #iam1stphorm #1p
Just here to remind you that: You are in complete control of your life. The sooner you accept responsibility for the way you live and understand that no one is coming to save you, the sooner you will see that you have potential that you didn’t even know existed. This is YOUR life, and you only get one. Don’t sell yourself short. ❤️ #tuf #teamunchainedfitness #iam1stphorm #1stphorm #acceptresponsibility #stayhumble #alwaysbelearning #onelife #legionofboom #fullpotential #wedothework #duespaid #takecontrol #fitmom #strongasamother #momof3 #bettereveryday #keepshowingup #1p
Are you using the right kind of protein powder for your goals!? I get asked a lot what the difference is between Level-1 protein and Phormula-1 protein, so I wanted to talk about it! In the most simple terms: Level-1 is a slower digesting protein. You can add it to foods to help boost protein or simply drink it as a shake during the day to help keep you full between meals. I love adding Level-1 to my coffee in the morning while I’m getting the kids ready for school, and it holds me over until I have a chance to eat whole food. I also love adding it to things like oatmeal, yogurt, smoothies, pancakes, or any baking recipes to make them higher protein & more macro friendly! Phormula-1 is a faster digesting protein. It is best suited for a post workout setting where rapid assimilation is key to help repair muscle tissue in the post workout window. Since it is a whey protein isolate, it has very little carbs or fats. You can absolutely use Phormula-1 in foods just like level-1, it just won’t keep you full for as long. Both proteins are low temperature processed, which make them: 1. Easier to digest 2. Dissolve better into foods (and your body!) 3. Taste 100x better 4. No bloating, burps, gassiness or any other unpleasant side effect of most protein on the shelves 5. More bioavailable so your body can actually USE the protein If you have more questions, I would love to help! Always just a DM away🫶🏻 You can find the links for both of these proteins in my bio! #teamunchainedfitness #tuf #iam1stphorm #1p #protein #proteinpowder #highqualityproteinpowder #whenmamasriseup
Shoutout to my best fran for hooking me up with some of the best workout gear ever!! I love that she recognizes my achievements in the gym and rewards them with clothes that fit!! lol #mybestfranbetterthanyos #1stphorm #1stphormapparel #teamunchainedfitness
“Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential” - @lewishowes I’ll just leave this here 🥰 #tuf #teamunchainedfitness #iam1stphorm #1p
I was reminded by a dear friend this week how much our energy impacts our reality. You attract what you are. And sometimes I find myself getting frustrated about certain things and let it impact my energy that sends me into a downward spiral, QUICK. You ever hear people say “when it rains, it pours”?? But you can just as quickly flip your energy into positive. It’s all about perspective and allowing yourself to shift back into operating out of gratitude. Gratitude cannot coexist with anxiety, fear, anger, or anything else on the lower end of the energy spectrum. When you are grateful for what you have, you will receive more of it in your life. “Energy cannot be created or destroyed, it can only be changed from one form to another. Everything is energy and that is all there is to it. Match the frequency of the reality you want and you can not help but get that reality. It can be no other way.” - Albert Einstein Grateful for friends who help me see these things when I start to slip, and help me get my mindset back where it needs to be. I encourage you to reflect on at least 3 specific things that you’re grateful for in this moment #tuf #teamunchainedfitness #iam1stphorm #1p #gratitude #energy
The best part about my job is the relationships I get to build with these amazing humans. I literally get a front row seat to them changing their life. I get to watch them break free from their past selves, and step into a new version, one with confidence, strength, resilience, and desire to grow as a person. I can’t think of anything else that is more fulfilling than that. I am so thankful for every single one of my clients. They chose me to be the one to help them on their journey and I couldn’t be more honored. [shoutout to this lady right here who is down 60+lbs and has literally changed her entire life in the course of a year🥹 so damn proud of you @jossmeal] 📸: @tinamariearvold #tuf #teamunchainedfitness #iam1stphorm #1p #transformation #buildrelationships #bestself #keepshowingup
Here’s a comparison for you: Left: 21 years old, no kids -drank alcohol 7/7 days a week -ate lean cuisine & drank slim fast (LOL) during the week, binged on the weekends -spent hours on the elliptical at the gym to try to “get skinny” -chose career based on what would be the “easiest” Right: 34 years old, 3 kids -drinks alcohol on occasions -tracks macros, prioritizes protein & water -Lifts weights & does weighted walks for cardio -chose career based on what I’m passionate about, regardless of how difficult it can be sometimes Don’t ever let someone tell you that it’s “too late” to change. You can become the very best version of yourself at any age, with any amount of kids, in any season of life. Many people stay where they’re at forever because its known. Its predictable. And its comfortable. But all it takes is a decision. Nothing changes if nothing changes. You have to be ok with moving beyond your past self and step outside of your comfort zone into the unknown— and trust that who you’re becoming is better than who you’re leaving behind. Always accepting new clients. Always just a DM away🫶🏻 #teamunchainedfitness #tuf #iam1stphorm #1p #beforeandafter #momof3 #momlife #whenmamasriseup #inmystrongmomera
Might ruffle some feathers with this, but.. Have you ever thought about how you might not be making progress because you keep quitting and switching from program to program? And you just aren’t giving yourself enough time or consistency to make a real, lasting change? And how looking for the “quick fix” is actually making it take LONGER?! Picture this: 6 months from now: 1. You’re seeing major results because you decided to stick with it. Even on the days that were hard. Even on the days that you felt like progress was slower than you wanted it to be. Even on the days that you felt like giving up (but you didn’t). 2. You’re in the exact same spot that you’re in now, because you either quit, or switched programs or “diets” every time you got frustrated/ things got hard. You’re never giving your body a chance to start changing. Trust me when I say that I learned this the hard way. I have tried every diet under the sun. I restricted and binged and “started over on Monday” for 52+ weeks straight. I was always looking for a “quick fix”, but I realized that by trying to find the quick fix, I found the opposite. It was only taking me longer to get results. I finally found the way to achieve the physique that I wanted by just putting my head down and trusting that the hard work I was putting in would pay off. I rarely saw huge results week to week, but I saw huge results month to month and year to year. Your “goal body” can’t be bought, and it can’t be achieved through a quick fix. It takes hard work, discipline, consistency, and TIME. And the quicker you realize this, the sooner you will achieve it :] Always accepting new clients. Always just a DM away🫶🏻. #tuf #teamunchainedfitness #iam1stphorm #1p #quitquitting #riseup
Something that I’ve learned over the course of my fitness journey & coaching career is that: You cannot make people want to change. You can beg, plead, push, pull, try to drag them along.. But unless they actually WANT to make a change.. It’ll never happen. There is another option, though. The best way to get other people to want to change is to LEAD BY EXAMPLE. Walk the walk like you talk the talk- show them what’s possible. Show other people what it’s like to become the very best version of themselves. Show them the confidence you can gain, the freedom, the joy, the fulfillment that you can get from growing as a person. “If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. This is the divine mystery supreme. A wonderful thing it is and the source of our happiness. We need not wait to see what others do.” -Mahatma Gandhi It all starts with yourself 🙌🏼❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #bethechange #bestself
First ride of the year with my training partner. She's a bit heavier than a year ago, making the haul a little more difficult but rewarding. * * * * * * * * * * * #iam1stPhorm #1stPhorm #Tuf #TeamUnchainedFitness #FitnessJourney #DuesPaid #75Hard #75HardProgram #LiveHardProgram #Phase1
Hey you, STOP QUITTING ON YOURSELF. Love, me ❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #momof3 #whenmamasriseup #inmystrongmomera
My girl rang the bell yesterday 🥹 I am so damn proud of this woman. For the last 4 months she has been going through chemotherapy for cervical cancer (her second battle with it), and has continued to show up DAILY, hitting macros, working out, and literally not missing a beat. Jordan is an absolutely incredible human. She’s positive, driven, strong, resilient, consistent, kind, supportive, inspiring, and I am so blessed to call her a friend. She is such a huge part of Team Unchained Fitness, and it’s been amazing watching our community come together to lift her up (when really let’s be honest, she’s lifted US up) over the last few months. Jordan, thank you for being such a positive light in the midst of the hardest battle of your life. The world needs more people like you ❤️ #JORDANSTRONG 🩵 #teamunchainedfitness #tuf #iam1stphorm #cancersucks #1p @jraereid_01
This is your reminder to approach your day with intent. ❌Stop going through the motions. ❌Stop letting life “happen to you”. ❌Stop living on defense all the time. ❌Stop thinking this is “just how it is” I say this from experience, because I used to be this person. My life changed forever when I realized that I actually had control over of all these things. I learned about extreme ownership and that I could quite literally create the life that I wanted. It finally hit me that no one was coming to save me, and if I wanted a better reality then I had to do it myself. The same goes for you. And it starts with just making a decision and taking action. Trust me on this. You’ll be happy that you did 🫶🏻 #teamunchainedfitness #tuf #iam1stphorm #1p #bettereveryday #extremeownership #takecontrol #keepshowingup #livewithintent #zerocompromise
Stayed up late, woke up late, forgot my watch, had to dig in my car for my headphones while my preworkout ate my face off only to my find out they were dead. 😵💫 STILL made it to the gym, STILL worked my ass off, STILL hit a PR. I say all of this to say, DISCIPLINE WILL GET YOU PLACES MOTIVATION WONT! 💪🏼👊🏻 #lfg #teamunchainedfitness #1stphorm #75hard #itsalifestylenotadiet
LiveHard Program Phase 1 Day 1 has commenced. Well, this is actually the end of the day... Did I mention that I didn't miss the cold shower? This is going to be the best 30 days yet!! * * * * * * * #1stPhorm #iam1stPhorm #Tuf #TeamUnchainedFitness #75Hard #75HardProgram #LiveHard #LiveHardProgram #DuesPaid #FitnessJourney
“Being relentless means demanding more of yourself than anyone else could ever demand of you, knowing that every time you stop, you can still do more. You must do more.” - @timgrover Sometimes I laugh, thinking that I’ve just completely screwed myself by intentionally stepping into this territory of personal growth & working to become the best version of myself😅 What I mean by that is: Now I will never ever be able to settle, because I know I will always be capable of more. I know that I will never reach my full potential because as I grow, my potential grows too. I have set myself up for a lifetime of being relentless in the pursuit of excellence. I will be unable to accept anything less or else it will wreak havoc on my heart knowing how much I’m leaving on the table. So let this be your warning that when you make the decision to become a better version of yourself, you won’t ever be able to go back. But Maybe thats the point🫶🏻 #tuf #teamunchainedfitness #iam1stphorm #1p #keepshowingup #whenmamasriseup #inmystrongmomera #momof3 #bestself
What lies between goals and achievement are discipline and consistency. That’s it. Discipline to do what you need to do daily, regardless of how you “feel”. Consistency with showing up every single day having the discipline to work towards achieving that goal. Another one of my favorite quotes is “successful people do daily what average people do every once in a while.” It doesn’t mean that successful people have something that others don’t. They’re not special and they aren’t “lucky”. They simply show up every single day and execute- While average people only do it when they “feel like it”. It’s almost crazy how simple it is, but so many people overcomplicate it as an excuse because they’re not willing to get uncomfortable or do the work. Everyone has the capability to be successful in achieving their goals. You have to just keep showing up 🫶🏻 #tuf #teamunchainedfitness #iam1stphorm #1p #keepshowingup #discipline #zerocompromise
“Please… Stop pretending you get to live twice Stop getting by with average Stop settling for easy Stop settling for counterfeits Stop loving someone else’s life Stop chasing other peoples versions of success Start pursuing excellence Start beating on your craft Start doing what you were created for Start becoming relentless in the pursuit of what sets your soul on fire.” -Joshua Medcalf, Chop Wood Carry Water [still swooning over this adorable bodysuit from @1stphorm. DM me for details🫶🏻] #iam1stphorm #teamunchainedfitness #bettereveryday #tuf #wedothework #75hard #duespaid #chopwoodcarrywater #momof3 #zerocompromise #hwpo #1p #tuf #inmystrongmomera
One of the coolest things Ive experienced in life to date is visualizing a goal and working at it relentlessly until it becomes a reality. This moment right here… I visualized. For years. I saw myself speaking to my people in this auditorium and spending the weekend with them at 1st Phorm HQ. I think one of the biggest misconceptions about visualization and manifestation is that people think that they can “wish for it” and it’ll happen, when that can’t be further from the truth. When you visualize correctly, you subconsciously start living and working in a way that will create opportunities to make it happen. YOU STILL HAVE TO DO THE WORK. YOUR MIND is in control of your REALITY. It’s the most powerful tool that you have, and you’re doing yourself a disservice if you’re not taking every opportunity to grow and use it to your advantage to create the life that you want. Visualize what you want in life. See it, work for it, and make it happen. It’s one of the most powerful feelings you’ll ever experience. Next up for me: filling every one of these seats ❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #visualization #manifeststion #bettereveryday #zerocompromise
Something that has helped me continue to make progress and consistently grow over time- whether it’s physical, mental or emotional- is the standard that I have for myself: I will always give 100% of what I have to give on a daily basis. I adopted this when I was freshly postpartum 3 years ago & I was getting frustrated that I didn’t have the capacity to be “perfect” every single day, no matter how hard I tried. I realized that some days 100% for me meant executing perfectly, and some days 100% meant sneaking in a 20 minute walk, If that was literally all I had to give. The reason why this keeps me moving forward is because i stay consistent, showing up every single day- eliminating the “all or nothing” mindset. It’s also because I execute with the right INTENT- not just checking boxes but actually putting full effort into what I do, even if it doesn’t look perfect on a day to day basis. Consistency, intent & effort will keep you moving forward over “all or nothing” execution ANY DAY OF THE WEEK. Now go give your 100% 👊🏻 #teamunchainedfitness #tuf #iam1stphorm #1p #100to0 #consistency #keepshowingup #momof3 #inmystrongmomera
I don’t know who needs to hear this. But the main thing holding you back from reaching your goals is your unwillingness to get uncomfortable on a daily basis. Winning takes sacrifices. Sacrifices are uncomfortable. So many people will quit before they ever give themselves a chance to reap the benefits of the discomfort. They don’t see the value or have patience for the delayed gratification. Get uncomfortable. Take the harder route. Have patience. Trust the process. And Don’t be surprised when you grow into the very best version of yourself❤ #tuf #teamunchainedfitness #iam1stphorm #1p #inmystrongmomera #getuncomfortable #100to0
My fave workout crew 🏋🏻♀️💪🏼 #teamunchainedfitness #1stphorm #workoutpartnersforlife
“When you start listening to your heart and trusting it, you’ll see that your heart has been leading and guiding you all along. Your heart already knew where to go. So how you find your purpose, is through following your passion. Your purpose will be a byproduct of you following your passion. Listen to your heart.” - Derick Grant @dgmindset #tuf #teamunchainedfitness #iam1stphorm #1p #bettereveryday #purpose #passion #serve
10/10 times this has held true for me in all areas of life. If I am unhappy or unsatisfied with a situation, I am always able to pinpoint what needs to be adjusted with work, intent, or effort on the back side that has created that outcome. The important thing to recognize is that this also requires extreme ownership. When you stop blaming outside sources for circumstances in your life, you’re able to taken full control of fixing it & creating your own outcome. It’s a pretty empowering thing, actually. I challenge you to think about a situation in your life that you’re not satisfied with- your health & fitness, relationships, training for a race, excelling in your career, parenting, how you’re doing in school, etc, and re-evaluate what you’re TRULY putting into it. I’m willing to bet that there are areas of improvement and adjustments to be made. After all, you can’t be upset about the results you didn’t get from the work you didn’t do 🤷🏼♀️ Take ownership, friends 👊🏻 & create the outcomes you really want. #tuf #teamunchainedfitness #iam1stphorm #1p #keepshowingup #inputsandoutputs #zerocompromise #100to0 #bettereveryday
No days off! Happy Friday 🙃 #lfg #75hard #teamunchainedfitness #1stphormtransphormationchallenge
I have to give a shoutout to this very special lady!! I’ve known Linda for a while but 2 years ago we met up in a gas station parking lot because she wanted to try some protein (looking back I laugh because I can see how sketchy this situation looked as I’m handing off bags of white powder to her in a parking lot😅😅😅). We talked for an hour about all things life, goals, and what she wanted to accomplish. Not long after that she decided to go ALL IN- and here she is 2 years later, down 97 pounds. Linda embodies everything that Team Unchained Fitness represents- She has UNCHAINED herself from her limiting beliefs that had always held her back. She is RELENTLESS in pursuit of her goals and she has become so EMPOWERED in the process. Linda has (and continues to become) the very best version of herself. Linda, thank you. For taking a chance on yourself and deciding to go ALL IN. For trusting and allowing me to be a small part of your journey. And for leading by example and being such a light for everyone around you. I am so blessed to call you a friend. I love you girl. And I am so so damn proud of you. #teamunchainedfitness #tuf #iam1stphorm #1p #limitless #relentless #empowered #unchained #riseup #bestself #keepshowingup @blondigt78
I can’t believe I went 10+ years (doing CrossFit) without knowing or understanding the importance of post workout nutrition. I was leaving SO much on the table as far as results go😭. Looking back, I could have gotten so much more out of the work that I was putting in. DID YOU KNOW that you’re actually tearing down your muscles while you workout, not building them? And how you refuel after your workout will make the difference in how well your muscles actually get repaired & rebuilt!? 🤯 Supplementation is for helping to fill the gaps in your nutrition that you miss with whole foods. HOWEVER- Post workout is the only time during the day where supplementation trumps whole food due to how quickly it needs to be digested to start the repair process in the post workout window (ideally 20-30 minutes)! I HIGHLY recommend adding in Phormula-1 (fast digesting protein to repair muscle tissue) and Ignition (fast digesting carb to replenish glycogen) along with Creatine Monohydrate (to hydrate muscles) for MAXIMUM recovery and to get the absolute most out of your workout! 🤌🏼🤌🏼🤌🏼 Questions!? Shoot me a DM! Link for post workout in my bio! Favorite flavors: Cafe Mocha Salted Peanut Butter Root Beer Float Chocolate Milkshake #tuf #teamunchainedfitness #postworkout #pwostack #iam1stphorm #1p #recoverbetter #postworkoutstack #phormula1 #ignition #creatine
“Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realize it’s just a puddle.” - Leila Hormozi Everything you want in life is on the other side of fear. Fear of being uncomfortable, fear of failure, fear of rejection.. And the crazy thing is that fear is relative for everyone. But regardless of your perception of it, one thing that’s the same for everyone is that it almost always seems much worse than it actually is. Fear is an emotion. Emotions cloud vision. ACTION KILLS FEAR. Stop letting your fears hold you back from everything that you’re meant for in this life❤️ You haven’t even scratched the surface of what you’re capable of. #tuf #teamunchainedfitness #iam1stphorm #1p #actionkillsfear #bestself #bettereveryday #keepshowingup
Its still a giant blur when I look back and I still can't find all the words... but I do know this for sure: You impact others far more than you realize. I had no idea what this weekend would entail, but especially didn't expect it to change my life and likely my entire trajectory in life. The very best version of myself has many goals but the main goal from here on is to build enthusiasm in people like @jennagtaz_fit and @joshstively did at @1stphorm HQ this past weekend. To feel that energy is something I'll never forget and will always strive for. #killkillkill #iam1stphorm #wedothework #duespaid #tuf #teamunchainedfitness #legionofboom
Last weekend was everything I could have dreamed of and more. Getting to meet my people in person, hug them, laugh with them, cry with them, and just BE together- it made every single bit of this journey worth it. The highs & lows, the triumphs & struggles, the long days, the long nights, pouring into them even when I barely had anything to give myself. Because when it comes to helping someone change their life… there isn’t a price tag that could come close to what it’s worth. And as if I didn’t already have a fierce passion for what I do, it grew tenfold after last weekend. Everyone in Team Unchained Fitness is on this mission with me to help change the world. So all I have to say is get ready— It’s about to get really freaking good 👊🏻🔥 Shoutout to my team for making it the best weekend of my entire life ❤️ 📸: @tinamariearvold #tuf #teamunchainedfitness #iam1stphorm #1p #teamweekend #bettertogether #riseup #bestself
There is so much to process from this past weekend but I couldn’t let another minute go by without giving this guy the credit he deserves. @joshstively came into my life as a coach & mentor when I was at an all time low. I was freshly postpartum, 50lbs overweight, suffering with PPD, and had ZERO self confidence or belief in myself. He saw a vision for me that I wasn’t able to see yet. So he relentlessly poured into me until I not only saw the vision, but he helped me actually believe that I could make it a reality. Fast forward 3 years (that were literally filled with blood, sweat, tears, more tears😅, highs, lows, good, bad, ugly, HARD WORK and every single thing in between). My first official Team Weekend was everything I could have dreamed of, and it wouldn’t have been possible without him. Josh, thank you. For believing in me from the very beginning and so selflessly pouring into me so I could pour into others. I hit the jackpot when @1stphorm assigned you as my coach, and I’m forever grateful for the friendship we’ve built along the way (even though we butt heads constantly & i take responsibility for 99% of your grey beard 😅😅😅) Buckle up because we’re out to change the world- and We’re just getting started 🔥 #tuf #teamunchainedfitness #iam1stphorm #1p #bettereveryday #keepshowingup
Surround yourself with people you truly want to be like. Getting to be a very small part of an experience @jennagtaz_fit dreamed of in her head one day was special. The amount of care for the 50 people that came to her event and the hundreds more she helps is inspiring. And hearing stories of how much she has impacted each of those individuals filled me with gratitude for what I get to be a part of. How you do one thing is how you do everything, I believe that to my core. The people in this picture believe that. Seeing someone fulfill a dream of there own is something everyone should experience at some point. Because it truly it shows all the hard work, all the investment in time, energy, and effort pays off beyond what you could ever imagine. What’s a dream that you are trying to make a reality? #1p #iam1stphorm #leadbyexample #lifestyle #1stphormoutdoors #teamunchainedfitness
There were a lot of photos and videos taken this weekend but at the end of the day, this is the one that sums up my appreciation. I cannot stress enough our appreciation for Coach @jennagtaz_fit setting this whole trip up at 1stPhorm HQ. This has been an experience of a lifetime and it would not have been possible without her. This has been the most surreal experience ever. Jenna has not only changed our lives physically but mentally as well. Our marriage is stronger, we are better parents, and we are leading others. Every thing happens for a reason and people are placed in your lives for a reason. I'm so utterly thankful for Caitlin finding Jenna and for Jenna taking & guiding us on this journey. This weekend has been all about meeting and surrounding ourselves with like minded motivated individuals. We were not disappointed. The stories told, the lessons learned, the people met...cannot be replaced. We have a lot to do in advancing our society but it starts here. This is only the beginning. 👊🏼👏🏼 The fire has been lit. 🔥 * * * * * * #1stPhorm #iam1stPhorm #Tuf #TeamUnchainedFitness #WarriorsTribe #DuesPaid #FitnessJourney
DAY 1❤️ #TEAMUNCHAINEDFITNESS #1P #TUF #IAM1STPHORM
This was a double whammy day for me! 5 mile hike and my usual workout! 🔥💪🏼 #teamunchainedfitness #fitmom #tuf #iam1stphorm #keepshowingup
POV: You’ve finally achieved a goal that’s been 3 years in the making 💕 Ready for the best weekend ever 🫶🏻 #TEAMUNCHAINEDFITNESS #TUF #IAM1STPHORM #1P
#teamunchainedfitness #fitmom #tuf #iam1stphorm #keepshowingup
#teamunchainedfitness #fitmom #tuf #iam1stphorm #keepshowingup
When you’re faced with a storm in life, you have 2 choices. 1. Be a cow. When storms roll in, they attempt to run from it, only leaving them in the path of storm for that much longer 2. Bet a buffalo. Charge it. Because the buffalo knows that the only way out of the storm is THROUGH it. I have fallen back on this story countless times over the last year. And I can tell you with 100% certainty that charging the storm has made me grow as a person tenfold 🦬 Be the buffalo ⛈️ #tuf #teamunchainedfitness #iam1stphorm #bethebuffalo #1p #inmystrongmomera
“The only way you can light other people on fire is to be lit yourself, from the inside... That’s how you get others to come up to your level: show them where it is, and set the example that allows them to get there.” - @timgrover Two things you’ll learn about me is: 1. I will always lead by example. I am committed to walking the path first, to show others the way, teach from experience & prove that it’s possible. 2. I will never stop growing. Because the day I stop growing as a person, I create a ceiling for everyone that I’m coaching. And we don’t believe in ceilings around here 🤌🏼 Here to help you become the best version of yourself. Always just a DM away 🫶🏻 #tuf #teamunchainedfitness #iam1stphorm #1p #winning #relentless #keepshowingup #inmystrongmomera #whenmamasriseup
I want to give a HUGE shoutout to my girl Rebekah!!!! She is down 58lbs in 6 months!! She’s a busy homeschooling momma of 4 and has never given a SINGLE excuse since the day she started working with me back in September. She shows up every single day running the game plan, continuing to work to get better & challenge herself in every way possible. She has seen progress week after week after week and I’m just blown away by this woman!! She’s most definitely in her STRONG MOM ERA 💪🏼❤️ One of my favorite wins of hers is just this week where she played in a college alumni soccer game against the current college team and not only kept up but KICKED ASS🙌🏼 I am SO DANG PROUD OF YOU @bekahkrodel, and Im so excited to watch you continue to grow into the very best version of yourself!! #proudcoach #keepshowingup #momof4 #inmystrongmomera #tuf #teamunchainedfitness #iam1stphorm #1p #beforeandafter #whenmamasriseup
I woke up this morning and almost immediately realized I didn't take a progress photo yesterday. There was no question about it, 15 days in (halfway through) and I have failed Phase 1 of the Live Hard Program. Failed but not a failure. I will still continue all of my same tasks as though it never happened but I will not be officially starting Phase 1 again until 4/29. I found out that I absolutely hated being "on a break" between 75 Hard and Phase 1 the last time so I'm not going to do that again. As my hilarious mini me partner in crime would say "No big deal". * * * * * * * * * #1stPhorm #iam1stPhorm #75Hard #Tuf #TeamUnchainedFitness #WarriorsTribe #Fitness #FitnessJourney
“Rise up like a lioness…” -Numbers 23:24 “She knows her beauty is revealed in her strength. It is captured in what her body can actually do, not merely how it looks. Her attractiveness is undeniable, because her power is unquestionable. She knows what her body is capable of, and she reveals in the wonder of it. The reveling of the lioness brings glory to her creator. She is powerful and skillful, and she trains the young of her pride to be the same.” -Lioness Arising, Lisa Bevere I have a tattoo of a lioness on my right shoulder, and it’s one of my favorite decisions I’ve made. It represents so much about me every season of life- past, present and future. There is beauty in strength and I pray you always remember that you’re so much stronger than you think you are🫶🏻 #tuf #teamunchainedfitness #iam1stphorm #1p #riseuplikealioness #strengthisbeauty #inmystrongmomera #riseup #whenmamasriseup
#teamunchainedfitness #fitmom #tuf #iam1stphorm #keepshowingup
Hey beautiful. You’ve got to believe in yourself. Even just a little. Because the tiniest spark of belief will be just enough fuel to push you for one more day. One more day turns into two. Turns into a week. A month. 6 months. A year. And As time goes on, the self belief compounds. All of a sudden, you’ve accomplished more than you ever thought possible. Just keep showing up🫶🏻 #tuf #teamunchainedfitness #iam1stphorm #selfbelief #1p #selfdevelopment #beforeandafter #fatloss #transformation #momof3 #nutritioncoach #inmystrongmomera
SHOUTOUT to this power couple!! David & Shar are down a combined 56lbs since the beginning of the year! It’s been amazing watching them make the commitment to both become the very best versions of themselves. They have been sooo consistent since starting back in January and have both worked their asses off day in and day out! I just love seeing couples push each other throughout this journey!! They’ve accomplished so much in just 3 months, I cannot wait to see where they’re at when that 1 year mark hits!!! #teamunchainedfitness #tuf #iam1stphorm #1p #transformation #beforeandafter #hardworkpaysoff #75hard #duespaid #proudcoach @mortgage_with_shar @b_i_g_kuntry
Why do we allow outside things/people/circumstances steal our joy? I honestly wouldn’t even call it “steal” because that would imply that it was being taken without permission. And giving up things that we have 100% control over is actually a decision. So when we think of it that way.. Why are we giving away our joy to outside things/people/circumstances? Many times when I write these messages it’s because I’m reflecting on the subject as it is relevant in my own life, and I am 100% guilty of giving away my joy lately to things that don’t deserve it. We have the opportunity to feel peace, joy, & happiness at any given moment. It’s just a decision to release the death grip our ego has on us & fall back to our true self. When we operate from this energy we raise our vibrational frequency, attract more of it into our lives, and we radiate light to those around us. Making a conscious decision to Take my joy back from everything I’ve given it away to. Will you do it with me? #tuf #teamunchainedfitness #iam1stphorm #1p #joy #selflove #selfdevelopment #bettereveryday #riseup #inmystrongmomera
Another early morning to crush my goals. I used to be a stay up late and get up late kind of guy. When you start building and growing in life, things get a little complicated and you have to make some adjustments. Early morning workouts are one of the best ways to start the day. It sharpens your body and sharpens your mind. You could say...its your warmup for the day. * * * * * * * #1stPhorm #iam1stPhorm #DuesPaid #Tuf #TeamUnchainedFitness #Fitness #FitnessJourney #75Hard #75HarsProgram #Phase1 #WarriorsTribe
On this weeks “When Mamas Rise Up” podcast we talked a little but about growth vs. fixed mindset, so I wanted to give some more examples of what a growth mindset looks like: -viewing setbacks as opportunities -seeing failure as a chance to come back stronger -knowing there are always ways to improve -regularly doing things outside of your comfort zone -being inspired by others success, not threatened -knowing that your potential is in your hands and your hands only -always be learning Shifting your perspective and operating out of this energy will be what changes everything for you. Break free from your fixed mindset and trust me 😊 #tuf #teamunchainedfitness #whenmamasriseup #iam1stphorm #growthmindset #alwaysbelearning #behumble #protectyourenergy #1p
Just your daily reminder to keep showing up. On the good days, hard days, and everything in between. Happy Tuesday 🫶🏻 #teamunchainedfitness #tuf #iam1stphirm #1p #wedothework #actionsspeaklouderthanwords #inmystrongmomera #bettereveryday #keepshowingup
Change is scary. Its unknown, unfamiliar, and incredibly uncomfortable. But sometimes change can be the best thing for us. If you’re contemplating making a change, just know that everything worth having is on the other side of that fear. And if you’ve already started to make a change, just know that I am proud of you. Lean into the discomfort and use it for growth. And I promise you that it’s all going to pay off. #tuf #teamunchainedfitness #iam1stphorm #bettereveryday #riseup #whenmamasriseup #inmystrongmomera #change
Personal excellence is the ultimate rebellion. They want you fat. Become fit. They want you sick. Be healthy. They want you broke. Build wealth. They want you silent. Speak up. They want you apathetic. Care. They want you stupid. Learn. They want you unskilled. Acquire real skills. They want you to hate each other. Love & help each other. They want you to need them. Take pride in not needing them. They want you to give up. Never give up. Honor those that came before you and inspire those coming after you with the life you build. It's a duty. An American duty. You are 100% in control of what needs to happen to restore greatness to this country. Always have been. -Andy Frisella
People always want the easy route. But that's not where the growth is. The growth is in doing hard shit. Facing those challenges. Overcoming those obstacles. That's where winners are made. If you live life on easy mode then chances are when that time comes, because it will, when you have to face some real hard shit or some real hard times, you won't know what to do. If you've been living your life facing battles, learning, and growing then you're going to welcome that adversity shouting "Bring it on motherf@ #cker!" * * * * * * * #1stPhorm #iam1stPhorm #Tuf #TeamUnchainedFitness #WarriorsTribe #75Hard #Phase1 #Motivation #Inspiration #quote
SPRING 8 WEEK CHALLENGE here we go!!!! Kicking off my 15th 8 week challenge 🥳 and I will never get tired of them! This is hands down how I’ve been able to continue my progress year over year & just solidify my healthy habits of this lifestyle. It all started with the first one. I’m so glad I decided to take a chance on myself 3 years ago! I would love for you to join me! It kicks off tomorrow, April 1! Shoot me a DM to get started!! 🫶🏻❤️ #teamunchainedfitness #tuf #iam1stphorm #1p #8weekchallenge #springchallenge #bettereveryday #inmystrongmomera
Something I wish more people understood is that.. Everyone has a day 1. Everyone starts somewhere, and it’s usually from the bottom. Everyone starts with a decision to make a change. Everyone is uncomfortable at first. Everyone struggles & everyone has hard days. But the ones who end up being successful are the ones who see it through. They eliminate excuses & keep going no matter what comes their way. And the successful ones- they’re the ones who find that everything they’ve been wanting in life is on the other side of everything they were afraid of. I have an 8 week challenge kicking off on Monday April 1 and I want you to be a part of it! Make this your very last day 1❤️ Shoot me a DM for more info 🫶🏻 #teamunchainedfitness #tuf #iam1stphorm #1p #nutritioncoach #macros #momof3 #inmystrongmomera #whenmamasriseup #fatloss #musclemommy #bettereveryday
A weighted vest 5k rocking out to another bomb episode by Andrew Huberman 👌🏼 * * * * * * * * #iam1stPhorm #1stPhorm #Tuf #TeamUnchainedFitness #WarriorsTribe #Fitness #FitnessJourney #DuesPaid
Well…it’s officially official! I have been training for almost three full months and I have three months to go! So excited for this new challenge and I can’t wait to cross the 50 yard line in beaver stadium June 30th! You can do anything you put your mind to with hard work, dedication and a little crazy! #ironmantraining #ironman703 #ironmanhappyvalley #iam1stphorm #1stphormathlete #teamunchainedfitness @jennagtaz_fit @trinrun_vj182006 @crossfit.717 @1stphorm
No matter where you are at in your journey, it's far from your potential. No better way to pause and reassess than signing up for another 8 weeks of intentional work. Goals are shifting and plans are ready to execute. Imagine delivering on your promises to yourself for 8 weeks and how it could change your life. Get on the #1stphorm app and get you a coach like @jennagtaz_fit and see just how simple it is to run down those goals! You have to make the daily choices anyway, why not make ones you can be proud of when you look back 8 weeks from now. Come join us at #teamunchainedfitness. We burn the boats here. No going back. LFG! 👊 #iam1stphom #1stphorm #wedothework #legionofboom #duespaid #tuf #teamunchainedfitness #wintheday #75hard #livehard
✅ Entered for the 1stPhorm 8 Spring Transformation Challenge. Are you ready to make the change? Summer is right around the corner... The New Years Challenge went extremely well with dropping weight and getting closer to the man I want to be. With the Spring Challenge I'm going to really dial it in and add lean muscle. I want to be as ready as possible for my obstacle course races this year and this challenge is going to help me focus on those goals. Curious on how to get started? Comment or send me a DM and I can point you in the right direction on how to make everlasting positive life changes. * * * * * * * * * * * * #1stPhorm #iam1stPhorm #Tuf #TeamUnchainedFitness #WarriorsTribe #DuesPaid #FitnessJourney #Fitness #8WeekChallenge #75Hard #75HardProgram #Phase1
“Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.” - 1 Peter 4:10 “The best way to find yourself is to lose yourself in the service of others.”- Mahatma Gandhi “Everybody can be great because everybody can serve.” – Martin Luther King, Jr. “Give your hands to serve, and your hearts to love.” – Mother Teresa “The two most important days in your life are the day you are born and the day you find out why.” – Mark Twain ▫️ ▫️ ▫️ I don’t have everything figured out in life. To be honest I’m really a hot mess most of the time. But if I can tell you one thing, it would be to take time to figure out what your true gifts are, and use them to help others. This is where I have found true fulfillment & what sets my soul on fire ❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #inmystrongmomera #bettereveryday #riseup #serveothers
It all started with an 8 week challenge 🫶🏻 Every one of these amazing transformations started out with them deciding to take a chance on themselves. They decided they needed to make a change. They decided that they wanted more. They decided that they were going to become UNCHAINED from all the preconceived limits that were holding them back. 8 week challenges aren’t the “end all be all” and it’s NOT a diet. 8 week challenges are for developing the habits needed to start becoming the absolute best version of yourself, and then continuing to operate at that higher standard for the rest of your life. All of these individuals started with an 8 week challenge, and have continued to work with me to grow into the person they’ve always dreamed of becoming. You can do this too. You just have to take a chance on yourself 😊 My Spring 8 week challenge kicks off next Monday, April 1 and I want YOU to be a part of it. The best part? It’s only $12.99/month 🤯 Shoot me a DM for more info! ❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #8weekchallenge #springchallenge #transformation #beforeandafter #macros #fatloss #keepshowingup #75hard #duespaid #nutritioncoach #momof3 #inmystrongmomera
Only 54 more days until the @gladiator_assault challenge marking the first OCR (for me) of the season. Training has been going amazing and nutrition has been on point. I have been implementing weighted vest runs into my regime and I don't know if I've ever felt more mentally and physically prepared. * #1stPhorm #iam1stPhorm #Tuf #TeamUnchainedFitness #DuesPaid #WarriorsTribe #OCR #Fitness
This physical life we’ve been given isn’t a dress rehearsal. It’s not a practice run. It’s not a free trial. This is IT. The only one we get in this human experience. The fact that you exist exactly as you are, at this specific moment in time, is nothing short of a miracle (no seriously, look up the numbers. It’s pretty insane). It’s time we start living like it. Leave the past and the future where they belong, and Enjoy the present for the gift that it is. Take time to get to know everything about yourself- really dive deep (spoiler alert- your ego & your true self are not one in the same) Do more of what sets your soul on fire and surround yourself with people who bring out the best parts of you. Learn to let go of things or people that are no longer serving you and embrace the beauty in change. ▫️ ▫️ ▫️ If you’re seeing this post, it’s not by accident. And If this resonates with you, hope you wake up & really start living ❤️ #bestself #bettereveryday #onelife #onelifebaby #inmystrongmomera #iam1stphorm #tuf #teamunchainedfitness #whenmamasriseup #riseup #selflove #selfhealing #wakeup #momof3 #momlife
Today 3/22/2024 marks the start of Phase 1 of the Live Hard Program. This is the first phase following completion of 75 Hard. Included in this phase are the critical tasks from 75 hard: ▫️Two 45 minute workouts at least 3 hours apart. One must be outdoors. ▫️Read 10 pages of a self developmental book ▫️Follow a diet ▫️Drink a gallon of water ▫️Take a progress photo In addition to these tasks Phase 1 adds the following: ▫️5 minute cold shower ▫️10 minutes of dedicated visualization ▫️Three additional critical tasks of your choice It should be noted that this photo was taken before the 5 minute cold shower and does not reflect my emotions after completing the cold shower... * #1stPhorm #iam1stPhorm #75Hard #75HardProgram #LiveHard #LivehardProgram #Tuf #TeamUnchainedFitness #Fitness #FitnessJourney #DuesPaid
How to build self confidence in 2 simple steps: 1. Keep the promises you make to yourself Would you be confident in someone else if they were constantly breaking their promises to you? So why would that be any different when it comes to yourself? Set the intention and hold the line. Do everything you say you’re going to do today and just notice the sense of accomplishment you feel when you lay your head down to sleep tonight. 2. Do hard things. When you consistently get outside of your comfort zone, a part of you grows. You begin to realize that you CAN do the things that you’re afraid of, you’re stronger than you think, and your potential is infinite. Combine these two concepts, consistently, and you’ll be amazed at how much self confidence you can build ❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #inmystrongmomera #whenmamasriseup #selfconfidence #buildconfidence #keepyourpromises #dohardthings
I'm not sure why but behind the back presses are one of my favorite lifts. Maybe that explains why I actually enjoy overhead squats. * #1stPhorm #iam1stPhorm #Tuf #TeamUnchainedFitness #DuesPaid #Crossfit #Wod #Fitness #Workout #WarriorTribe
Have you ever thought about if you’re living life on offense or defense? I used to live my life completely on defense- going through the day with no intention, just reacting to whatever came my way, always in chaos, always “hoping for a good day” depending on how it went. Once I understood this concept I was able to become self aware (step 1) and then take action (step 2). I changed my perspective to living life on offense. Starting my day with INTENTION, being proactive and not reactive, staying in control, MAKING it a great day instead of hoping for it. It’s such a simple shift but can change the outlook of your entire life. The better intention you can start your day, the better energy you have, the higher vibration you operate AND attract your way. It’s really pretty awesome how much we’re really in control of ❤️ Make today a great day ☀️ #teamunchainedfitness #tuf #iam1stphorm #1p #bettereveryday #youreincontrol #intention #settheintention #whenmamasriseup #inmystrongmomera
True, sustainable fat loss takes time. It takes months and years, not days and weeks. Oftentimes I get asked “how did you find motivation to keep going?” when I was in the early days of this journey, when progress seemed so slow. In the photo on the left I was at rock bottom. I was early postpartum, depressed, overweight, and unrecognizable to myself. And I knew that no matter what, I had to get as far away from that version of myself as possible. There were only 2 options: keep going, or give up. And only one of those options gave me the chance of eventually reaching my goals. So began the quote that lives rent free in my head and has everyday for the last 3 years: keep showing up. This helped me adopt the mindset of consistency over perfection and eliminate the “all or nothing mentality”. I knew that as long as I showed up every single day, giving 100% of what I had to give, it would be impossible for me not to grow. The journey has been full of highs and lows but regardless I have continued to move forward, due to my commitment to consistency & refusal to quit. So if you’re feeling frustrated or feeling like progress is just taking forever, lean into the journey and remember that inputs = outputs. Even if it takes longer than you want it to. And just keep showing up. [I have an 8 week challenge kicking off very soon & would love for you to join! Let me teach you the foundations & healthy habits for you to start your transformation into the very best version of yourself ❤️ shoot me a DM for more info] #iam1stphorm #tuf #teamunchainedfitness #momof3 #transformation #beforeandafter #fatloss #nutritioncoach
“Happiness is when what you think, what you say, and what you do are in harmony.” -Mahatma Gandhi And the best part is.. You don’t have to wait for (x,y or z) to be happy. It’s available to you at all times ☺️ I hope you smile & laugh today ❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #happiness #selflove #bettereveryday #bestself #strongasamother #inmystrongmomera
In order to make a change of any kind- whether it be physical, mental, spiritual, relationships, etc— it must begin with ownership. Removing all blame from anything and anyone outside of yourself- and recognizing that you alone are responsible for where you are currently and where you want to go. Coming to terms with this will also eliminate any limits that you had consciously or subconsciously set for yourself- and open new doors and paths that you never saw before. Take it from someone who learned the hard way☝🏼 Take ownership & change your life ❤️ #tuf #teamunchainedfitness #iam1stphorm #1p #momlife #momof3 #extremeownership #responsibility #ownership #75hard #whenmamasriseup #inmystrongmomera #bettereveryday #keepshowingup