bkofitness-blog

[bkofitness-blog]

How many of you have been injured and people constantly told you - well your fitness days are over. You will never be the same! You will never be able to be in top shape again! You won’t be able to play sports again. Blah blah blah. . Well let me tell you ... all the negative things people say to you are usually bullshit. . We all fall. But, how many of us get back up? .... not as many as you would think. . I have been injured so many times I can’t even count anymore. Tore my ACL 3 times, and currently have a year in my left knee. But, it doesn’t hold me back! . Why is that? . Simply because I refuse to stay down. . There are so many people out there that are worse off then me. So why would I stop chasing my goals, stop going after my dreams - when some people have no choose on what they can do!? ... I WONT. ... so YOU SHOULDN’T EITHER! . Two years ago I tore my ACL/MCL/PCL and Meniscus in my left knee. I felt like I was done everything. But, I refused to give up. . Stared eating better. Stares doing different exercises. Less weight - More Reps. . Changing my lifestyle and the way I worked out has gone a long way. My body feels better. My body looks better. And I am more confident and satisfied with where I am. . Your #transformation should be about YOU. Not anyone else, just you. You have to allow yourself to learn new things in order to grow and change for the better. Sometimes what someone else does to stay healthy - just isn’t for you. So, explore new things and find what is best for you. . If you put your all into things, stay dedicated, stay committed and always work hard - you can achieve any goal you have. . Never give up. #trusttheprocess . . Need help or advice for new workouts or diets - feel free to message me! Contact me now for new routines, new diets and supplement advice! I will gladly help you reach your goals! . . . . #iam1stphorm #bkofitness . . (at LA Fitness - EAST NORRITON/SWEDE SQUARE)

[bkofitness-blog]

How many of you have been injured and people constantly told you - well your fitness days are over. You will never be the same! You will never be able to be in top shape again! You won’t be able to play sports again. Blah blah blah. . Well let me tell you ... all the negative things people say to you are usually bullshit. . We all fall. But, how many of us get back up? .... not as many as you would think. . I have been injured so many times I can’t even count anymore. Tore my ACL 3 times, and currently have a year in my left knee. But, it doesn’t hold me back! . Why is that? . Simply because I refuse to stay down. . There are so many people out there that are worse off then me. So why would I stop chasing my goals, stop going after my dreams - when some people have no choose on what they can do!? ... I WONT. ... so YOU SHOULDN’T EITHER! . Two years ago I tore my ACL/MCL/PCL and Meniscus in my left knee. I felt like I was done everything. But, I refused to give up. . Stared eating better. Stares doing different exercises. Less weight - More Reps. . Changing my lifestyle and the way I worked out has gone a long way. My body feels better. My body looks better. And I am more confident and satisfied with where I am. . Your #transformation should be about YOU. Not anyone else, just you. You have to allow yourself to learn new things in order to grow and change for the better. Sometimes what someone else does to stay healthy - just isn’t for you. So, explore new things and find what is best for you. . If you put your all into things, stay dedicated, stay committed and always work hard - you can achieve any goal you have. . Never give up. #trusttheprocess . . Need help or advice for new workouts or diets - feel free to message me! Contact me now for new routines, new diets and supplement advice! I will gladly help you reach your goals! . . . . #iam1stphorm #bkofitness (at LA Fitness - EAST NORRITON/SWEDE SQUARE)

[bkofitness-blog]

‼️Fitness Challenge Alert 🚨 . How many of you are trying to get ready for Summer 2018!? . Well here is some added motivation for you to get into summer shape. . Starting April 1 - I will be running an 8-Week Transformation Challenge. This challenge will be solely run by myself with no affiliation with an outside company. . The winner of the contest will receive a free T-Shirt, a Gift Card (money value) and a Supplement Package of choice (I will provide a few choices). . The Runner-Up will also receive a free T-Shirt. . There will also be a raffle at the end of the contest. For anyone who is in the challenge. The winner of the raffle will receive a free 8-Week Workout Routine from me, or a week of free workouts with me (if you are close by). . Requirements: . In order to be eligible for the contest - you just purchase $50 of Workout Routines, Diet Plans, Gear or Supplements from me. This keeps it fair for everyone who joins the contest to win. . . The contest will begin April 1 and will end May 26. All before and after pictures will be submitted to me, and only me. I will judge the winner based on overall progress. That means - whoever has the best final change - whether that be weight gain or weight loss. . Please feel free to message me for more details. Everyone is encouraged to join. And if you know anyone else this may benefit - have them contact me now to join! (at LA Fitness - WEST CHESTER-PAOLI PIKE, PA)

[bkofitness-blog]

How many of you have been injured and people constantly told you - well your fitness days are over. You will never be the same! You will never be able to be in top shape again! You won’t be able to play sports again. Blah blah blah. . Well let me tell you ... all the negative things people say to you are usually bullshit. . We all fall. But, how many of us get back up? .... not as many as you would think. . I have been injured so many times I can’t even count anymore. Tore my ACL 3 times, and currently have a year in my left knee. But, it doesn’t hold me back! . Why is that? . Simply because I refuse to stay down. . There are so many people out there that are worse off then me. So why would I stop chasing my goals, stop going after my dreams - when some people have no choose on what they can do!? ... I WONT. ... so YOU SHOULDN’T EITHER! . Two years ago I tore my ACL/MCL/PCL and Meniscus in my left knee. I felt like I was done everything. But, I refused to give up. . Stared eating better. Stares doing different exercises. Less weight - More Reps. . Changing my lifestyle and the way I worked out has gone a long way. My body feels better. My body looks better. And I am more confident and satisfied with where I am. . Your #transformation should be about YOU. Not anyone else, just you. You have to allow yourself to learn new things in order to grow and change for the better. Sometimes what someone else does to stay healthy - just isn’t for you. So, explore new things and find what is best for you. . If you put your all into things, stay dedicated, stay committed and always work hard - you can achieve any goal you have. . Never give up. #trusttheprocess . . Need help or advice for new workouts or diets - feel free to message me! Contact me now for new routines, new diets and supplement advice! I will gladly help you reach your goals! . . . . #iam1stphorm #bkofitness (at LA Fitness - KING OF PRUSSIA - VILLAGE DR)

[bkofitness-blog]

Chest day. . No ... that does not mean bench press day. . When doing chest - make sure you target the entire muscle! Stop doing bench press and flat dumbbell press and thinking you are hitting your entire chest! . Make sure to hit your upper chest, and lower chest as well. Otherwise you will not fully work the chest muscle. And your chest will be flat and not rounded and thick like you want! . For upper chest - start crushing incline work. Ass in some incline bench press, incline dumbbells and incline machine work. . For lower chest - start crushing some decline work! Add in some dips, add in some decline dumbbell press or decline bench press. . Alternate the sets and reps you sue for chest. Be sure to do both heavy and high rep. This will help keep strength and size! . For more tips on #chestday messege me now. . . #iam1stphorm #bkofitness (at Anytime Fitness - Oaks)

[bkofitness-blog]

It’s #turnuptuesday ! . Time to he that butt in gear! . Stop worrying so much about the people next to you. Stop worrying so much about the other people at the gym. . Are some people in better shape then you? Yes. Are some people stronger than you? Yes. But, who cares! The only thing you should be worried about is being better than you were yesterday, better than you were last week or last year! . Don’t be ashamed to go to the gym and be weak as heck, or not know what to do.... everyone was once there! The gym is a place to get better! So as long as you are there - you should be working on getting better. Not worrying about others opinions of you. . Did you start your workouts yesterday? If so keep grinding today. Keep the progress going. . Did you work late and couldn’t make the gym yesterday? That’s fine too. Do your best to get there today! Or do some squats and pushups at home! . Do something today that your you’re future self would be proud of. Stop waiting for tomorrow. Make yourself better today! . Need help with workouts? Need help with new exercises? Need help with a new diet?? Message me now! I would be glad to help you reach your goals! So do not be afraid to reach out! . . . #iam1stphorm #bkofitness (at LA Fitness - TURNERSVILLE)

[bkofitness-blog]

Eat carbs with less guilt! Around 1st Phorm Headquarters, to say we LOVE our carbs is quite the understatement. 🍺🍷🍩🌮🍕🍔🥞🌯 ⠀⠀⠀⠀⠀⠀⠀⠀ So to help lessen the downside to eating them, we take our Glucose Disposal Agent every meal because it helps stabilize our blood sugar levels (keeping fat storage to a minimum) and keep cravings under control. ⠀⠀⠀⠀⠀⠀⠀⠀ Improving your body’s sensitivity to insulin will not only load more glycogen into the muscle, but it also increases how efficiently you uptake other valuable nutrients that your muscle needs to repair and recover! ⠀⠀⠀⠀⠀⠀⠀⠀ This is one of our most misunderstood products but also one of the most powerful when it comes to fat loss. . Checkout my link in the bio for more info! Or feel free to message me! . . #iam1stphorm #bkofitness

[bkofitness-blog]

Monday for me = Leg Day. And today the focus is on Quads. . Need some new exercises to add to your leg day workout routines?! Here are some workouts you should be adding to target those stubborn quads. . FRONT HACK SQUATS ... don’t have an open squat rack. NO PROBLEM. Get your ass over to the Hack Squat Machine. Instead of doing a regular squat, with your back on the machine....FACE IT. . Yes it may seem weird or awkward- but these do serious damage! . Start off with your face towards the machine. Dig your shoulders all the way in - so the pads are covering your entire shoulder. Face your head and eyes forward. . Not up. Not down. FORWARD. . Now do a squat like you normally would. Except these will target strictly your quads. Don’t worry about going all the way to the ground - just go right till you are parallel with your knees , or just below. Go back up - and repeat. . Start off with a light weight to get used to and gradually build your weight up! . Next up - Multi Hip Abductor Raises. . Now these are killer quads. Yes this machine is made to do your abductor and side Leg Raises. But who said you can’t do Front Kicks with them. . Start off with your leg slightly behind your hips. Place the pad on your thigh, just above your knee. Slowly work your way up - so your leg is parallel to the ground. Then slowly work your way back to starting position and restart. . Chose a weight that you can give a slight pause at the top. This will really pump your quads up. Do these at the beginning or end of your workout to get those legs pumped up. . For more information and advice message me! . Tag me in your story or posts if you try any of these out and let me know how you like them! Get to it! . . . . #iam1stphorm #bkofitness (at LA Fitness - EAST NORRITON/SWEDE SQUARE)

[bkofitness-blog]

‼️Fitness Challenge Alert 🚨 . How many of you are trying to get ready for Summer 2018!? . Well here is some added motivation for you to get into summer shape. . Starting April 1 - I will be running an 8-Week Transformation Challenge. This challenge will be solely run by myself with no affiliation with an outside company. . The winner of the contest will receive a free T-Shirt, a Gift Card (money value) and a Supplement Package of choice (I will provide a few choices). . The Runner-Up will also receive a free T-Shirt. . There will also be a raffle at the end of the contest. For anyone who is in the challenge. The winner of the raffle will receive a free 8-Week Workout Routine from me, or a week of free workouts with me (if you are close by). . Requirements: . In order to be eligible for the contest - you just purchase $50 of Workout Routines, Diet Plans, Gear or Supplements from me. This keeps it fair for everyone who joins the contest to win. . . The contest will begin April 1 and will end May 26. All before and after pictures will be submitted to me, and only me. I will judge the winner based on overall progress. That means - whoever has the best final change - whether that be weight gain or weight loss. . Please feel free to message me for more details. Everyone is encouraged to join. And if you know anyone else this may benefit - have them contact me now to join! . . #iam1stphorm #bkofitness (at Retro Fitness)

[bkofitness-blog]

Do you get enough fish in your diet? . Like myself, you most likely don’t. . So what should you do about it?? You should be taking #1stphorm #fullmega and here is why! . Using a fish oil product will give you more benefits than you think of. For starters, they will benefit your heart health, joint health and conflictive function. They will also improve your blood pressure, and aid in staying lean. . Taking a fish oil product from wal-mart you are most likely not going to get enough Omega-3 fatty acids, EPAs or DHAs that your body requires for maximum function. . Getting a quality Fish Oil Supplement is essential to the price it’s purpose! That is why 1st Phorm Full-Mega gives you the exact amount of Omega-3, EPAs and DHAs your body needs! . Since taking this product I have noticed a lot better joint health. My injured knee and hand have been feeling better, less soreness - and my blood pressure is almost perfect! . If you want the best results from your product and your money- try this product out now! I personally guarantee you will see results. . The link for the product is in my bio. Or Dm me for more questions. (at CRUNCH)

[bkofitness-blog]

Who loves themselves some breakfast? . Who loves themselves some pancakes? . But... who else is trying to avoid foods like that? . Well you no longer have to! . Give this new recipe a chance and you will change your outlook on healthy pancakes forever! . Go get yourself some Kodiak Cakes “pancake mix” (yes this is muffin , but works just as good) . Ingredients: 1 pkg. Kodiak Mix 2 whole eggs 1 1/4 cup of milk 1/4 cup of whole grain oats 1 scoop of 1stphorm Vanilla Protein . Calories: 432 Protein: 45 grams Carbs: 45 grams Fat: 8 grams Fiber: 5 grams . Throw it on a skillet and cook just like a regular pancake. But unlike regular panaceas you will receive better nutrition, with the same great taste. . Give these a try today! You won’t be disappointed! . . . #iam1stphorm #bkofitness

[bkofitness-blog]

SUCCESS DOESNT HAPPEN OVERNIGHT. . That is such a simple - yet hard thing for is to comprehend. . Just a little reminder to myself, and to all of you that things take time! Rome wasn’t built in a day. So nether will your success. If you work hard, do the work, eat well - the results will come! . It is important to trust the process. And remember that your goals are not going to be the same as someone else’s. So don’t get distracted or discouraged by others journey. . This is your path. Stay on track & stay focused on YOU. Remind yourself why YOU started. . Don’t quit because you don’t see the results after two days.. stick to the plan! Consistency is key! Everyday will not be easy. Some days are going to be hard as hell. But those are the days that are most important. Push yourself and you will progress closer to your goal and you will become mentally stronger. Never quit! . There are to many people who are inconsistent and quit on themselves. To many people do not take pride in the fact that they are capable of anything. Do not set a goal and expect to reach it by not doing the work! Push yourself, don’t make excuses and instead of saying what you should do - just do it! . Results only happen when you give 100% - 100% of the time! Not just when you feel like it! . You can conquer your goal you set, as long as you know it takes time and you are willing to do the dirty work. Don’t depend on other people- hold yourself accountable because nothing will be handed to you. If you make the right choices - you CAN and You WILL get the results you want! . We all tend to be impatient sometimes. I myself tend to “want things RIGHT now.” But, that usually is not the case and it leads to disappointment. That is not how life works. Once we realize that.. we will be happier. Things take time. Things take work. So put the work in and get the results! Never give up! . Need help? Contact me now for advice! ______________ #iam1stphorm #bkofitness (at LA Fitness - ALLENTOWN)

[bkofitness-blog]

Want to get your core into shape? . Well you have to put the work in to get that! . No... ..... that does not mean doing abs every single day. It means by working the core muscles like your other muscles - so they will grow! . You have to treat your core muscles just like any other muscle in your body. You have to push your abs to the limit, use weights, body exercises, etc. takin a fat burner wont get you the results you want. . Put the work in and clean your diet up - and you will get a solid core. . Wanna know what I do? . Once a week I do an Ab/Cardio circuit and it looks something like this. . Start with a cardio warm up - do 2 minutes light then kick it into about 60-70% for another 8 minutes making a total of 10 minutes. . Then jump into your starter ab workouts. Start with either crunches or abs machine, and superset them with ab twists. For me I did 4 sets of 15 reps, and 1 set drop (12 reps x 3) for each. . After that go right to Cable Rope Crunches with Cable Twists. For this I also did 4 sets of 15 reps and 1 set drop. . Now back to cardio. Get your ass on the treadmill and do 10 mins. Make sure you go at about 60-70% or do 30 second HIIT Intervals. . Next, back to abs. Hit a triple set of Decline Crunches, Decline Leg Raises and DB Side Bends. All 3 sets x 12 and 1 set drop (12x3) . After that - jumped right to Bicycle Crunches and Hanging Leg Raises. Both for 3 sets x 12 and 1 drop set. . Now back to cardio.... do the Elliptical for 5 mins as hard as you can go the entire time. . Lastly, get yourself in some Romania twists with planks. Both 2 sets for max. . After bag finish off with 10 minutes on the stair master. . Trust me, this is hard.... but you will se results. Try it out! (at Planet Fitness)

[bkofitness-blog]

Want to give a big shoutout to my brother @louloubanga91 Crushed himself a 5k this morning! . Now I know a lot of you do 5k like it’s nothing. But, what makes this reason for a big shoutout is because this man just - two short months go broke his neck. Everyone would tell him he would never be able to do this so soon . But here he is kicking ass. . With dedication, perseverance and belief in yourself you can achieve anything. Proud of you bro! Keep pushing yourself (not overboard) and keep doing what they tell you that you can’t. . Summer 18 gonna be a good one. Big things coming! Keep at it bro! . . . #loverun2018 #iam1stphorm #bkofitness (at Philadelphia Museum of Art)

[bkofitness-blog]

You don’t always need to lift weights to get a workout in. And you don’t always need to run or ride a bike to get your cardio in. . Got a solid workout in with my boy today @briancondran . . Want a good workout in? Try out these exercises. You can be on your way to being an #americanninjawarrior ASAP! . The rope climbs are no joke. Pure hand strength and upper body strength. One of the hardest exercises you’ll ever try. So get to it! . . #iam1stphorm #bkofitness (at Crunch - East Norriton)

[bkofitness-blog]

‼️Fitness Challenge Alert 🚨 . How many of you are trying to get ready for Summer 2018!? . Well here is some added motivation for you to get into summer shape. . Starting April 1 - I will be running an 8-Week Transformation Challenge. This challenge will be solely run by myself with no affiliation with an outside company. . The winner of the contest will receive a free T-Shirt, a Gift Card (money value) and a Supplement Package of choice (I will provide a few choices). . The Runner-Up will also receive a free T-Shirt. . There will also be a raffle at the end of the contest. For anyone who is in the challenge. The winner of the raffle will receive a free 8-Week Workout Routine from me, or a week of free workouts with me (if you are close by). . Requirements: . In order to be eligible for the contest - you just purchase $50 of Workout Routines, Diet Plans, Gear or Supplements from me. This keeps it fair for everyone who joins the contest to win. . . The contest will begin April 1 and will end May 26. All before and after pictures will be submitted to me, and only me. I will judge the winner based on overall progress. That means - whoever has the best final change - whether that be weight gain or weight loss. . Please feel free to message me for more details. Everyone is encouraged to join. And if you know anyone else this may benefit - have them contact me now to join! (at LA Fitness Largo - Missouri Ave)

[bkofitness-blog]

Who loves themselves some breakfast? . Who loves themselves some pancakes? . But... who else is trying to avoid foods like that? . Well you no longer have to! . Give this new recipe a chance and you will change your outlook on healthy pancakes forever! . Go get yourself some Kodiak Cakes “pancake mix” (yes this is muffin , but works just as good) . Ingredients: 1 pkg. Kodiak Mix 3 tbsp eggs 1 cup of milk 1/4 cup of whole grain oats 1 scoop of 1stphorm CTC Protein . Calories: 432 Protein: 45 grams Carbs: 45 grams Fat: 8 grams Fiber: 5 grams . Throw it on a skillet and cook just like a regular pancake. But unlike regular panaceas you will receive better nutrition, with the same great taste. . Give these a try today! You won’t be disappointed! . . . #iam1stphorm #bkofitness (at LA Fitness - BALA CYNWYD)