LEVEL UP YOUR FITNESS: PERSONAL & ONLINE FITNESS TRAINING IN BRENTWOOD, MO

An effective plan takes you from point A to point B. It's clear...it's concise...it's 100 percent effective. What makes it effective? 1. You must know what you want...Exactly what you want. What does point B look like? 2. The plan has to be crystal clear. It closes the gap between point A and point B. 3. It's doable. 4. It's sustainable. #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Action always proves why words mean nothing! If you want IT to work...YOU have to work IT. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Ladies... Who says you can't be muscular...lean...and still look feminine? @angelabrowncoach...Always on point... She follows the plan...She dots the "I's" and crosses the "T's". ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Every day isn't your best day...But every day you can do your best. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

THE GAP... There's a gap between how you look and feel now...and how you want to look and feel. This is how I look at my training. It's how I'll look at yours too. Together...we can close the gap and put you where you want to be. There are so many different exercises to choose from when walking into the gym. You don't need all of them...and some you shouldn't be doing if you're after a particular look. Let's fine tune your training...do only what's necessary...and get you the look you want. When you get very particular with your programming...there are zero wasted sets or reps when you train. Not all roads lead to your desired look... It's time to create the path that's perfect for you. 8 weeks of programming $200 ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Integrity... I'm either in it...or I'm out of it. There is no in between. I have goals... I have plans... I know what I want. If my actions are aligned with all that... I'm in integrity. If they aren't...I'm out of integrity. The more integrity I have... The more success I have. I keep it that simple. Where do you stand? ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Just this once... Just this one time...I'll step over what I'm supposed to do. Just this one time...I'll give in. Just this one time...I'll skip leg day. 😳 It's never just one time! When you skip...you start a chain reaction. It might not happen right away...but one leads to two...and two leads to a set back...and enough set backs lead to failure. It all started because your integrity sucked just once! Your commitment went to shit. Laziness won. Excuses took over. No...You didn't drop the ball...you chose this! Do what you're supposed to do...do what you've committed to...every day...all day. #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Reinvent yourself. What happens when your normal mode of operating no longer works? What can you do if "how you are" doesn't bring the results you're after into existence? You can keep going the way you've been...and become frustrated because nothing changes. You can blame life...other people...make excuses and chalk it up to circumstances. Or... You can reinvent yourself...and start operating from another level that does produce the desired results. One involves looking outward...which usually doesn't work. It leaves you powerless. The other is looking inward...and focusing on what you can change about yourself. That's when you step into your power and results begin to show up. It's all about ownership. Own your life...ALL OF IT! It's the only way to get clear about what works and what doesn't. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Don't forget how far you come. Quite often...when you start something new...the progress that you make in the beginning comes quickly. That's because there's more room from point A to point B. At some point...progress will slow down...but that doesn't mean you aren't getting better. When this happens...it's easy to think...I'm not doing well...but that's not true. As we get closer to the goal...particularly when you're talking about weight loss or gaining muscle or getting in better shape. The closer you get...the harder it gets. When progress slows down...because you're almost there...that doesn't mean that you aren't doing a good job. It doesn't mean that you aren't still progressing and that doesn't mean success isn't around the corner. So...don't be discouraged. Get your perspective straight...turn around and take a look. Look at how far you've come. Notice where you started...and look at where you are now. The progress you've made is so much greater than you think. It's so much bigger than how you feel about it. So don't let it get you down. You're still doing great. Yes...there's more work to do. You'll get it done. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

If you aren't getting the results you want... Here are 3 places to look: 1. You have no plan. That's your fault. 2. Your current plan sucks. That's still your fault. Find someone whose knowledgeable enough to assist you. Putting together the right plan that'll meet your expectations is a must. Walking into the gym to just do stuff won't cut it. 3. You have a good plan...that you aren't following. Still your fault. A great plan encompasses 3 components: 1. Training that's specific to your goals. 2. Nutrition 3. Rest / Recovery Put it together... You'll put yourself together. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Act as if.... Everyone has doubts. Everyone...at some point thinks...I don't feel like doing this today. We also question ourselves about whether or not we have what it takes to keep going. This is normal stuff! So what do you do when you're thinking turns to this? You act as if. Have all your actions lineup against what you're saying. If you don't want to do it...do it anyway. If you don't think you can do it...give your best effort. If you're just not feeling it...It doesn't matter how you feel. Handle your business. Let your actions go against that negativity. Start to disprove what you're saying before those thoughts sit deep in your mind and take over. Thats how you stay on track. That's how you empower yourself! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

You don't have to like to do it... But if you do it long enough... You learn to love it! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Motivation doesn't get you the win. The win shows up when you adhere to a solid routine that's executed on the daily. Motivation comes and goes. Your routine...that's your plan...it's your blueprint for success. If you're main objective is to wait until you feel motivated to do anything...you'll exist like a leaf in the wind. Sometimes the wind will take you in the right direction. You'll find yourself waiting to be energized and charged up to do what needs to be done. However...Executing a solid routine...it doesn't matter how you feel. It's there to be done...and you do it. If I've said it once I've said this 1000 times...no matter how you feel...work your routine...when you're done...you'll feel great about it. Action creates the feeling! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

We say we are a lot of things. Here's the question... Is the amount of effort you put into anything an extension of who you say you really are? In short... Do your efforts represent this character that you portray to yourself and to the world around you. You say you're "x"....but do you do "x"...? Most people don't! They kid themselves about who they are...and...what they'll do. Start telling yourself the truth about YOU. That's the only way you can begin to change. When the positive things you say about yourself become aligned with what you do... You become unstoppable. Until then...results are miles away...and you're probably baffled as to why you can't get what you want. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

A lion doesn't listen to the opinions of sheep. Create your goal. Set your intention. Forget about anyone who says you can't. Focus on yourself. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Eating healthy... Training... Recovery... Rest... Stop looking at this a temporary thing. Doing everything right...that's really what you want! You can put a start date on it...but remove the end date! Fit and healthy isn't a place you get to then stop. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

If you think being disciplined and accountable is hard. Try telling yourself empty promises day after day...and getting nowhere. Let me know how that feels! Choose discipline. @ritaradley is always on point. That's why she's lost 60lbs and looks incredible. She keeps promise after promise. Every day she wakes up and recommits. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Sometimes life is just hard. And it's easy to fall into a mindset of "screw all of it." But...That's not gonna solve anything. So...Where IS the win in this equation? The win...is sticking to your plan and honoring your routine and your word when you don't feel like doing any of it...anymore. The win is not allowing one set of circumstances to influence everything. If I've heard this once...I've heard it a 1000 times... "Matt...I wasn't feeling my best mentally so I just screwed up the whole day. I skipped my workout and didn't stick to any kind of plan. Now I just feel worse." When you don't feel it...That's when you dig in. That's when you absolutely stick to the plan. Your mindset might be a pile of crap...but at least you did right by yourself. So the next time you're not feeling it... DO IT ANYWAY! @mrsjg_healthandfitness never quits...nothing gets in her way! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Who said this would be easy? Why should it be? Anything worth having is worth every ounce of work it takes to get it. The hard stuff defines you. When you're faced with adversity...you get to see who you truly are. Do you crumble...or rise up? Do you break...or put yourself back together better than before? Do you whine...or do you dive in and work harder? Do you give in...or do you fight? Do you make excuses...or do you find solutions? There is always a choice... EMPOWER YOURSELF!!! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Disciplined thoughts lead to disciplined actions. Disciplined actions lead to more disciplined thoughts. Get caught in the loop. The fastest way to disciplined thoughts is to write down what you're going to do...Then follow the plan. Reading it throughout the day is your mental blueprint for action. It'll keep you centered...focused and on track. #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Mindset....Let's keep this really simple! Decide how you want to look... So NO to everything that won't take you there. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Happy Birthday @AngelaBrownCoach. 48...No one would believe it. All you do is win! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

One of my favorite phrases is... "This is how life looks when it's working." Basically it means that when life is happening….it’s merely life on life’s terms. But what happens when life is in motion, but it isn't panning out the way you want? Do you change life? No... YOU change! You create the necessary space for life to show up in your favor. That can and usually does include: 1. Shifting your perspective. 2. Altering how you operate through life. 3. Managing how you navigate the terrain. Life will always be happening on its own terms. BUT... You have the power to change yourself so you can move into... LIFE ON YOUR TERMS! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Is your goal big enough? One thing we tend to do when setting goals...we compare our want...the goal...to what we think is possible. For some...the sky is always the limit. What about you? Is your goal based on what you really want...or...is it defined by what you think is possible? We tend to set goals...or should I say...we restrict goal setting...to what we have or haven't been able to accomplish in the past. The past is evidence and confirmation that we either can...or we can't. Lose the past! Set your goals by what you want...not what you think you can get. Aim high...make it big...let it ruffle your feathers a bit. Small goals restrict you...You sell yourself short! I'd rather set a crazy big goal and get close...than set a small goal and hit my mark. Are you holding yourself back? @ritaradley set a huge goal...She's lost 80lbs. She did not think it was possible...but she set that goal and did it! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

When you aren't seeing the results you want... When times become difficult... When things get tough... We have two choices... 1. We stay the same and hope the situation changes. 2. We become more...and create an opportunity for things to change. The measure of who you are... Is your willingness and ability to change. If you don't change... Things don't change for the better! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

What you believe in times that are difficult will determine how you come out of that situation. If you believe you can't...your actions will most likely produce...YOU CAN'T. If you believe you can...your actions will more than likely produce...THAT YOU CAN. Let's say you don't know what to believe. Pick a lane! Then act your way into believing. You don't have to believe you can get fit...just show up at the gym and workout. You do that long enough...with consistency...you'll have proof that you can succeed. The bottom line... Action is all you really need. The right action leads to belief. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

What's on the other side of... "I'll never quit?" Success! What if you approached life with this "I'll never quit" mindset? You wouldn't have to worry about not reaching your goals. What you will have to think about...is what you're going to do with all of the success. Most people think about setting goals...but that's all they do is think about it...or talk about it. They never take real action. Then you have those who start...but they quit when it isn't easy. The successful group...they'll never quit. An obstacle is a learning experience. When things get tough...they dig in harder. In the end...they get what they want. Which one are you? ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Hitting your goals...it's so exciting. The harsh reality...the road to that place... It's boring and mundane...it's the same old stuff...over and over...again and again. BUT IT WORKS! I don't know about you...but I'd rather have a solid...boring routine that produces amazing results. Something new and different...every day...that might be exciting...but it doesn't pay big dividends. So find what works...repeat it...over and over...day in and day out. You'll reach your goal...and that's exciting because it actually produces something of value...to you. BE BORING! BORING WORKS!! @kelseymschaaf.210 always hard at work. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

LEAD BY EXAMPLE...NOT BY INSTRUCTION. I have a fit coach. I won't take instruction from someone whose stomach looks like a bag of milk. You shouldn't either. My coach @teachbrian #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

The pain of discipline is far less than the pain of regret. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

I get asked lots of questions... Most of the time there are multiple answers to the same question...it depends on the context. However...there is one question that always gets the same answer. I get asked... "When should I start?" My answer... "When you're ready to truly commit. That's when you should start. Because...If you aren't ready...this will end being just another failed attempt...PERIOD. Who needs that?" When you're all in...you'll do whatever it takes. If you aren't...you'll be one excuse after another as to why it won't work...or isn't working. You'll skip workouts. Meal prep is too time consuming. Controlling your food is too much work. One thing after another will stop you. Side note... What's stops you is YOU! So you have two choices. 1. Wait until you're truly ready to start. 2. Get over it...accept the work ahead...and get out of your own way. You get to choose! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Choices... If you eat healthy or not...you chose it. If you are or aren't fit...you chose that. If you protect or neglect your health...you chose that too. Life's about choices. Choose wisely! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Bit by bit...a little becomes a lot. It isn't the one healthy meal you eat. It isn't the one hard workout. It isn't the few pages of reading. Power exists in repetition. It's consistently doing the next right thing that leads to big positive changes. Quite frequently I like to check myself. I ask... What am I doing right? What could I be doing better? Where am I falling short? How am I missing out? These 4 questions help keep me on track and always searching for improvement. I like to answer the questions with a "matter of fact" mindset. I'm not wrong...I'm not right...This is just what's so...They are the facts. I change what I want. I change what I can. Keep it simple Get a traight to the point. Make adjustments and don't look back. @realactuallyashley gets it. Bit by bit we've transformed her physique. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

There will always be a disconnect between what some people say they want...and what they're willing to do to get it. Don't be one of them. Do the work! ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Someone believing in you...can be the difference maker. Hire a coach who walks the walk and knows you can travel that path too! It's a "WE" thing. ⁣#discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Results don’t just show up.... You have to chase them! It's the difference between going through the motions versus the intent behind what you do. Going through the motions is like being on autopilot. You’re numbed out with no sense of direction. Being intentional has an emotional component to it. What you're doing MEANS something to you. You’re aware and have a plan. The key to tapping into this is awareness is being PRESENT. Observing and understanding the importance of the desired outcome. That's your fuel for the extra push! Am I just talking about exercise... I don't think so. THIS IS LIFE! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Are you resisting what works? Eat right. Train hard. Train smart. Recover. That's the formula. For some reason...people want to change it into something else. This is it. It's always been this way. It'll always be this way. One flaw in this industry...people are always trying to reinvent the wheel to make it less work. Do the f@cking work. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

It's easy to get caught up in the mindset of going through the motions. Rather than thinking about the movement...I...along with my clients...take this approach. We focus on contract muscles against the load or resistance. Slow down your reps and think about contracting...or putting the work to a specific muscle or group of muscles to move the load. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

ONE... One healthy meal at a time. One rep at a time. One set at a time. One workout at a time. One smart decision at a time. One day at a time. Operate from "one" at a time and at the end of the day...you will have "won." #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

What does it take? People complicate things with their emotions. They spend too much time and pay too much attention to how they feel. They forget what they've promised they would do. When it's time to go to work...I don't really care how I feel about it...I have committed myself to being the best coach I can be...so I go to work and put forth my best effort. The same with training...I don't always feel like training...I've committed myself to creating the best body I can with the body I have. Therefore...I go train. This also applies to how I eat...I've made a commitment to being healthy and maintaining a certain body fat percentage. So I eat how I'm supposed to eat to get those results. Here's the funny thing about that...if I honor my feelings and don't go to work...if I skip my training and eat like crap...I feel like a bum. I've let myself down and have become good for no one. Consequently...if I honor my commitments and go to work...hit the gym and follow my food plan...I know I've won. This results in me FEELING great about myself and what I've accomplished. If you honor your commitments and keep your promises...you'll feel great about who you are. If feeling good is what you're after...simply do the work! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

This past year I’ve been partnering with new and existing clients on their nutrition plans and habits. I'm so proud of everyone. They have allowed me to break down their mental barriers. Taking the time to understand why they haven’t seen results and what is causing them to slide back has resulted in them all hitting and surpassing their goals...or getting onto a path that will help them achieve their desires. I’m regularly asked these questions. 1️⃣ "Do I need to be perfect?" No. In the beginning, the first week or so, the answer is NO. This is new, so let's get your feet wet and establish a new pattern of behavior. After that...be perfect for a while! You'll see real progress and that will allow you to see that it works and you'll get excited. It'll also give you the feeling of having power over food! 2️⃣ "Will there be a period when we loosen up a bit?" Yes. Depending on how much body fat you want to lose or muscle you want to gain, or both, we will have space for cheat meals and times when you can loosen up a bit so you don't burn out. But first...let's play hard ball to get closer to our goal and establish a feeling of confidence. 3️⃣ "Will I need to use you forever?" Hell no! This is exactly why I don't tell you what to eat at every meal and every snack. I'll answer questions and give suggestions. I'll also give you your macros for each day...along with a food list to eat from. You will learn to put foods together to create meals that fit into the suggested macros for the day. Eventually...you'll be able to mimic what we do, and you can do it on your own WITH CONFIDENCE. In the end, you'll rely on yourself and what you've learned about how your body responds to food by working with me. The ultimate goal is to help you reach your goal. You’ll learn how to eat healthier, manage cheats, and do it on YOUR OWN. You'll have complete power over food and your body. And, if you ever need someone to hold you accountable, or need help in a reset, I am always here. DM me if you have any questions...or if you're simply ready to start. @ritaradley has done an amazing job!

The devil is in the details! Not all work is created equal. Certain exercises do very particular things to the physique. Those lines..that detail...is no mistake. It didn't happen by chance. You put the right program in play...coupled with hard work...you'll create a physique you can be proud of. #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Give up the start and the stop mindset? We like to have a start and end date on things. We've been programmed to be this way. In school...at home...at work. Have your book report by this date. Finish this work project by this time. Do this before you leave the house. That mindset works in these areas. This thought process doesn't work for health and fitness. Yet...we still like to put start and end dates on our journey. How many times have you said this... "I'll be satisfied when..." That's a start and end statement. My question to you... Why not commit to making this a lifestyle..PERIOD? Throw away the mindset that there is an ending point. Don't get me wrong...you need to set goals...but use them as milestones on a never ending journey. I tell my clients... You'll never get there...You will only reach milestones. You'll set a goal...reach it...be satisfied for a moment...then want the next thing for yourself. The win is to always remain in the work and on your journey. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Training manipulates the body. A good bodywork session can do the same. Notice the difference between left and right. It's so important to choose a bodyworker who truly understands soft tissue manipulation. As you can see...the left side tissue is relaxed and elongated. The right is still tense and bunched up. If I sent the client away like this...he would come back with even more problems. So...I'll even him out and he will be good to go! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Knowledge isn't power...it's potential power. Action is power. It's what you DO with what you know that makes life happen. You can read all the books you want...watch every video out there on exercise...but if you don't get up and move... NOTHING CHANGES FOR THE BETTER. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Get on the table! Soft tissue manipulation... Shockwave... Class 4 laser therapy... Cupping... Graston "scrapping".... These are therapeutic necessities if you train hard. Stay ahead of injury...or... Treat current injuries or irritations. Book right here...DM me! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Quite often moving slowly is the fastest way to get to where you want to be. I have taken more than one year off from competing to polish up my physique...I won't compete until my coach and I think I'm ready. If I need more time to fill in the gaps...I'll take it. When I tell this to people...they can't believe it'll take this long to make the necessary changes. I understand the body...I get how it works...real change takes time. You can't rush it. Look at the difference between 28 and 50 years old. Time is on my side as long I'm persistent...consistent and patient. Time is on your side too if your mindset and work ethic is in the right place. Always be in a hurry to do the work...be patient about the results. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

What if you just said…”Yes?” There is always more room to improve… What if you said…”Okay…I’ll do it?” Then you took action there? What would change that isn’t currently changing? I promise you this… You’re resisting improving somewhere. It’s usually because you’re afraid of the commitment…you’re scared of the work! Missing out should be more of a concern than putting forth more effort. Remember this… If nothing changes…NOTHING CHANGES. Do the work! @kelseymschaaf.210 did the work...Check out the result! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

You count…You count your sets. You count your reps. You count your minutes that you do cardio. You count the days of the week. You count your hours at work. You count what you get paid. You count what’s in your bank account too. If you want to win the food game…you should count what you eat as well. Is it the only way…no! But it might be the best way for you…why? It’s structure…it’s routine…it’s real data. If you don’t know have an accurate account of what goes in…how can you manage the situation. Remember…things that can be measured can usually be controlled. Most people have no idea how to manage and control their food. They also have no idea how food…calories…proteins…fats and carbs affect their body. I hear it all the time… Carbs make me fat…really? What types of carbs?…I don’t know. How many carbs?…I’m not sure. What time of the day are you eating those carbs?…I don’t have an answer for that! Listen…if you don’t count…if you don’t track…you have no accurate data. With no accurate data…you’re guessing your way through this. Why guess when you can count? Count your macros…look at your total caloric intake. See where you’re at. Once you get some solid data…then we can begin to manipulate the food to get you the results you want. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Knowledge… Action… Consistency… Discipline… Grit… The good stuff that transforms average into excellent. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Stop focusing on the end game. The destination is just one more stop to another destination. Stop thinking there’s any real place to end up! Don’t get me wrong…you’ll get somewhere…but then once you get there…you’ll find a new destination. I hear people say this all the time… “I’ll be satisfied when I get here.” Yeah…For a moment. Then you’ll do one of two things…revert backwards…or…you create a new goal. My advice…create another goal and enjoy the journey. Find power in the discipline. Joy comes from keeping your promises…the ones you make to others and the ones you make to yourself. Stop focusing on the end game…and realized that it’s the work that gives you the feeling of accomplishment. Accept the fact that the work will never be done…the goals may change…but staying true to the discipline…of the work itself…is what gets you up in the morning. It’s where you get your purpose and direction. It’s your compass. For the most part…I’ve found that happy people are busy people…and lazy people are lost people. Goals give you direction…so keep creating them. But most of all…enjoy the work. Create your purpose and lean into it each day. Get excited each morning to be better…to become more. Life is no dress rehearsal…when today is done it’s gone for good. Make the most of it by enjoying the work. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Don’t take your foot off the gas pedal. Lack of patience usually drives this. People want the weight to fall off faster than it should. Their body isn’t changing quickly enough. They think adding muscle should happen overnight. You get the point! We’ve all experienced some version of this. I would also bet that we have all allowed this to derail us on one or more occasion. Try looking at changing your body…be it weight loss…adding muscle…changing your look…or all of the above…as an always ON process. I’ve been doing this for 30 plus years and we’ve all looked at this process at some point as the plan that is IN MOTION or the plan is OVER. It’s the mindset that gets us. Let’s establish a new mindset! I look at it like this… The days are going to keep on coming and going. Rather than wishing the big change will take place daily…why not make sure that you change just a little bit every day? Make each day a win…big or small…check the “W” at the end of the day. That means the plan is always in motion. It never stops…and…if it never stops…you will eventually hit your goals. Just make each day a win. This new mindset will keep you on track. BTW…This applies to everything. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

The secret is…there is no secret. There is no magic formula that will take care of everything. What there is…is work! You can’t bullshit your way into getting lean…fit…and healthy. You either do the work that needs to be done…or nothing changes. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Thinking won’t get you what you want…TAKING ACTION WILL! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Exercise changes your body, your mind, your attitude and your mood. There aren’t many times in life where you can say that one thing...has such a positive impact on so many areas with one shot. Think about that the next time you want to skip your workout. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

There is only one way to get things done and remain consistent in your process. Make promises and keep them. It comes down to one thing… Are you your word? If you say you’ll save money…are you monitoring your spending? If you say you get in shape…are you training? If you say you’ll eat healthy…do most of your meals fall into that category? I could go on and on…but you get the point. Decide what you want. Choose the action steps to get it. Promise yourself where and when you accomplish those things. Then get to work keeping your promise. It’s the only way! You don’t have to feel like doing it. You don’t have to like it either. If you said you’d do it…get it done… You’ll like the results. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Stop doing exercises just because they are there to do. I see a lot of this online and in the gyms! People are doing things that do not align with their goals. Yes…You CAN waste time in the gym training. Some exercises just don’t fit. Perhaps they fit into other people’s goals…but that doesn’t mean they fit into you reaching yours. There is a method to the madness as they say. Yes…exercise is exercise. Moving forward…I want you to step into this mindset and ask yourself this question… “What are the BEST exercises that will get me the look and body that I want?” When that question is answered…every set and every rep will work 100% in your favor. Let’s choose the very best movements available to get you the physique you want. I can promise you this…You’ll reach your goals faster and enjoy the process more when you do everything right. @angelabrowncoach trains with intention. Every exercise has a purpose. We target certain areas and leave others alone. Creating a balanced physique is a science! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Is this you! You’re doing so well all day with your food choices….then someone brings something that you can’t resist. You eat it…and then blow up the rest of the day as well. Sound familiar? This happens to all of us at some point…but it doesn’t have to be that way. Look at it like this… You’re building the frame of a house. All the studs are straight and perfectly placed…except one. It’s a little off and rotated. What do you do…? You don’t tear the whole house down! You simply straighten that one stud out and get back to work. Treat your food the same way. You make a mistake…get over it…get right back to business. If you want to win the food game…you have to adopt a “No Quit” mindset. If you screw up…forget about it and get right back on it. One little mistake is probably a few hundred calories at the most…why ruin an entire day over that? Lydia Carter @fit_bylyd gets it. She stays the course and understands that one mistake won’t ruin an entire day. The results speak for themselves. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

There are some things you can only give yourself. You can’t get them any place else… Self Discipline Self Reliance Grit Persistence Responsibility Accountability Drive Determination Perseverance Gratitude Spend time each day developing one or more of these. You’ll be amazed at what begins to show up in life…and you’ll really be impressed by what disappears. Your life is your fault! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Time in the gym not only trains your body…it trains your mind. Why? In the gym… One more rep! One more set! One more push! One more this… One more that! In life… One more time. One more push. One more step. One more this… One more that! Understand…??? THE WORK IN THE GYM… TRAINS YOU FOR LIFE!!! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Today’s workout was tough. Not only was the design of the thing difficult…but…the push that was needed to dominate the session was hard to find. I’m not over trained….im not in a position where I’m lacking recovery either. It was just a tough day. I used to let those days get under my skin and inside my head. Today…I enjoy those days the most. The mindset that is needed to show up and own that training session is the same mindset that’s needed when life isn’t easy. I have to dig deep…dig in hard…come at it from another level. Those are the sessions that teach me that I have much more in the tank than I thought. Things aren’t always easy. Life doesn’t go my way all the time. Then I have a choice…step up or step out! I love it when I have to ask myself a few questions… “Who do I have to become to power through this?” “Where’s the lesson…What can I learn about being more here?” “Even though this is a struggle…How can I dominate this thing rather than being one who just survives it.” Yeah…These days are the best days. I get to create a new mindset…a new way of being…one that is unstoppable. The next hard day YOU run into…embrace it…own it…dive in…be powerful and unstoppable…you’ll be better for have done so. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

It isn’t happening fast enough! We’ve all heard it…we’ve probably said it…or at least we’ve all thought it! With nutrition…you can adjust things to cause results to show up at a fairly rapid pace if you choose to do so. Body builders get shredded in 16 weeks for a show. But with exercise…it’s a different story. It takes time to reshape your physique. Adding muscle here and there…by design of course…that can take a good portion of a year depending how much change needs to occur to balance out your physical appearance. Most changes are what I call micro changes…they’re there…change is happening…it’s just so small day to day that you don’t really notice them. But you’ll see someone who hasn’t seen you in months and they’ll tell that you’ve changed…and it’ll catch you off guard. Almost leaving you in disbelief. I like pictures. Take pictures every few weeks. They don’t lie. Take them at the same time…same place…same clothes…same lighting. That way the comparisons are true. Change is happening if you’re doing everything right. Change just takes time to show up the way we want it to. When I get in my head about it…I remind myself of this saying… This is how it looks when it’s working. Even though I may not see the big change…all the micro changes over time will add up and I’ll see the results I want. Slow…steady…and consistent does win this race! @emilyfrisella gets it. She’s patient and consistent. It shows! Proud coach over here. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

There are two ways to look at most things that happen in life… One is positive… The other is a pile of “Poor me Bullshit.” Positive… Life is happening for me. Negative… Life is happening to me. If your social media feed is full of poor me friends…get rid of them. Remember…like attracts like. You are what you feed your brain. Follow positive people…posts that build you up. Ask yourself these questions… Is what I’m seeing day in and day out an asset or a liability? Does this add quality to my life or am I just deep diving into others peoples pity party? You get to choose what you focus on… Have it empower you… Life is no dress rehearsal… When today is done…It’s gone for good and you can’t get it back. Stay positive! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

All you have to do is care! It isn’t hard to truly care either. However…it does require that you walk a mile in someone else’s shoes. To do that…you have to step out of your own life for a moment and do your best to experience what’s going on over there. It’s a big world out there, with lots of people, and it can still be a lonely place. People need to feel cared for…or cared about. It makes them feel important…that they matter…and they do! This is the number one principle I live by, personally and professionally. I consider myself very fortunate to be in a position to assist people on their journey to becoming fit and healthy. Although that looks different for everyone…the context is the same. Everyone wants to be better. Most are searching for answers. When they find someone who cares about what they want, as much as they do…it removes some of the concern…the worry. That feeling of being alone in their goal. When people experience winning the fitness and food game…life shows up differently. They have a newfound confidence. A sense of power they had previously struggled with. It all begins with their willingness to change and some else’s ability to care. If you have a chance to show someone you care today…don’t step over it…don’t skip it! You could be the difference maker in the equation. If you don’t know what to do for someone…ask yourself this question… “What would I want someone to do if I were in their situation? You’ll find the answer there! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Where do you get your strength? Life can get heavy sometimes. That’s why it’s important to be strong. I have picked up a lot of personal strength in and around everything that encompasses the gym life! The time in the gym with like minded people. The dieting. The training. Getting ready for shows. All the preparing and planning. All of it has taught me more about being strong than probably anything in life. When life gets heavy…and it does…I take what I’ve learned in the gym… The discipline. The ability to grind. Developing grit. Being consistent. Never giving up. Dealing with the monotony…and at times…the arduous tasks that must be repeated day in and day out to produce results. I remind myself…if I can do all of this each and every day…I can handle the adversity of life…I can effectively deal with the heavy stuff. It all starts with the commitment and the discipline required to produce results. There’s so much more available than a workout when you walk into the gym. Embrace all of the work and it will transfer to all areas of life. #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Let’s get some real talk going here. Let’s talk about…What no one talks about! You see this guy? He’s loyal as f@ck! To most people…loyalty means this…. When I can get something from you…I’m loyal. But when I can’t…You don’t have me anymore. But not this guy…He’s all in. He’s committed. He gets it! A good portion of the population…has the same level of loyalty to themselves. You make promises to yourself about what you’ll do…who you’ll be…what you’re going to do and what you’re worth. When it’s easy…You’re all in! When it gets difficult…when it gets tough…when it doesn’t appear simple…you crumble. Your loyalty is shit! There…I said it! Side note… For those of you who get offended or bothered by this…You’re actually at the front of the pack. You’re weak! Your dedication is shit! Your commitment means nothing! You’re all talk! You want a meaningful life. Draw a line in the sand…Don’t budge. When you make promises…Keep them. When you commit…Be all in. Unwavering loyalty and commitment…that’ll get you the life you want! There are no other options. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

I’m taking a page out my man Justin’s @drjustinkelly playbook. It’s honest. It’s straight forward. It’s real. It’s brutal. It’s the truth. Justin says…”Your life is your fault.” I’ll add to that by saying this… If you don’t like where you’re headed…create a new purpose for yourself. When you create a purpose…your whole life changes. It’s different than a goal. A goal has an end point…in an already existing direction. When you create a purpose…you establish a new direction for your life….One that calls your forth. Given that the direction of your life will change…your whole life changes. Wake up every day…get present to your purpose…you’ll know exactly what to do and how to do it. Inside of your purpose you will create goals. Milestones that confirm that you’re heading down the correct path. . No purpose…No clear direction. Create your purpose… You DO get to choose! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

I always search for something to write about. I typically like posts to be something people can relate to. Perhaps it’ll help solve a problem. Today… I’ll keep it short…sweet…and to the point. STOP DOING STUPID SHIT! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Sometimes it just isn’t easy…and it just isn’t fair. I have more than a few clients who are dealing with autoimmune issues. I’m used to it as Ang has a condition we have to manage as well. I want to take my hat off to…give props to anyone who is living with any kind of condition that won’t go away. I see you…I know your struggles. I’ve watched them first hand with Ang before she figured out how to manage them well. I know you’re frustrated. I know you’re sad. I know it hurts. I know you struggle. I also know that in spite of all that… You wake up every day in the face adversity…and make a commitment to kicks it’s a$$. I love your fight. I love your discipline. I love your strength. I love your attitude about it. You keep being you. You keep pushing. You keep working. Good things are coming your way. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

As a coach…I hear some version of this all the time…”I just wish I would stop screwing up!” We have a quick conversation about that. “You aren’t screwing up. You are consciously choosing what you know won’t work!” It’s easier to take ownership when you look at it for what it really is. “I keep screwing up.” That leaves you powerless with little direction on the fix! Owning that you consciously choose what you know won’t work…that leaves you with clarity. DON’T F@CKING CHOOSE IT AGAIN. It’s actually that simple. The second you own your choices that don’t work…you’ll be free to choose that which will work. It begins and ends with honesty and ownership! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Listen…The monotony of the food game can wear on you…I get it. I’m in it too. I tell myself every day…Stick to the plan! I don’t have to love it. I don’t have to always like it… But I want what I want…Therefore… I MUST LIVE IT! Today… Set how you feel aside and honor your promises to yourself. Be your word. Live in your commitment. It’s simple…but not easy. If you get into a spot where you’re on the fence about staying true…ask yourself these two questions… 1. How will I feel about myself if I give in? 2. How will it feel to let myself down…again? Remember… You are in charge…and…the right actions FEED your confidence. The wrong actions STRIP your confidence. What’s at stake is much greater than food! Please build yourself up by what you do. There are enough things in life that can tear you down. Don’t be one of them! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

At some point…I know I’ll reach a spot where the muscle stops packing on. It’s an age thing…you can’t kick father times A$$ forever. When that day comes…I’ll have to shift gears. Create a new game…new goals…a new direction. I can live with that. But not yet…I ain’t ready. I won’t give in. I’ll continue to push. I crave the grind. I’ll push the envelope every day. What I want to happen…I’ll make it happen. You can too. Believe in yourself. Trust the process. Own the game. Work your a$$ off. RESULTS ARE A CHOICE..!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

I’ve heard this 10,000 times if I’ve heard it once… I workout so I can eat what I want. Ok…that’s a plan. It’s not a good one. Why? What about health? You can exercise…eat like shit…and possibly find a way to look good. But what happens to your body by putting in poor quality foods…empty calories and piles of bad fats and sugars? It isn’t just about looking good…it’s also about your health. Don’t get me wrong…a nice cheat meal hits the spot…and when strategically placed…it can and does have its benefit. It just cannot be an every day or every other day occurrence for most. You might be able to exercise and eat what you want now…but that will have an expiration date. It will run its course. Then what? It might be too damn late…your habits will be crap and you just won’t have it in you to change. My advice…my recommendation…set the stage now. Get a plan together…one where you learn how your body responds to food…and what you can do to control your intake…both the quality and the quantity. Discover ways to manage cheats and healthy eating. Figure out what works for you and how to navigate the terrain moving forward so you can get what you want…both for your body and as a lifestyle that has balance. It is possible…my clients and I do it every day. When you discover how your body responds to foods and the ways to manage all of that so it works for you…your relationship with food will change and you will find you power around eating. You can win the food game! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

When I got sober I was 20 years old. I had an old timer in AA as my sponsor. One thing we drunks do…particularly when we’re in the bottle or early in sobriety…is point fingers at people and cast blame. This old guy gave me the best advice…he said, “Kid, every time you point that finger at someone, turn your hand over and notice that you have 3 fingers pointing back at YOU!” He went on to say, “If you live the rest of your life managing those three fingers pointing back at you, you’ll never need to point the finger at someone else.” You manage you. You change you. Change what you do. Change how you see things. He was right! I do my best to live from this each day. Whatever I get…whatever I don’t get…I look at me! I am responsible for how life is for myself. If you aren’t getting what you want…Look at yourself. You’re the only person you can change anyway. Pointing the finger and blaming others is a waste of time and it positions you in a place of having zero control and no power. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Change is easy once you commit… Until then…It’s a bitch! Change is one of those things where you may have to commit…and recommit…every day. The win exists in remaining present to your commitment…It needs to stay at the forefront. It must dictate your actions. When you lose sight of the commitment…that’s when you get into trouble and lose your way. Something else takes its place…that thing that might derail you moves to the front and takes precedence. Write down your commitments… Read them each morning… Set the stage for victory! Commit! @mattbrowncoach ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

There’s 2 things. 1. What you want 2. What you’re willing to work for It’s the disconnect between these two that creates so much frustration. On one hand…you say you want something. On the other…you refuse to do work required to get it. Take a hard look… Do you really want what you say you want? If you do….then why aren’t you willing to do what’s necessary to get it? For some…the work appears like a restriction…one big chore. Is that you? I’ll ask you this…Isn’t not getting what you desire restricting? Isn’t that more frustrating than actually doing the work? Try this on for size… Even though the work might show up as a struggle, or a chore, isn’t it better to struggle and get what you want rather than struggle and feel defeated because you wouldn’t put forth the effort to get it. New Mindset… When what you want and what you need to do to achieve it become aligned…you’ll reach your goals…you’ll become unstoppable! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Walking into the gym can be very intimidating. Walking into a gym, to train by yourself, can be overwhelming. Most of the time…that overwhelming feeling comes from not having a plan. Wandering around the gym trying to figure out what to do, trying to figure out how to do it…THAT’S the biggest hurdle. It can and will stop people from going. That’s why it’s important to have a plan. When you walk in and know exactly what you have to do and exactly HOW to do it…you’ve just hit that zone for never feeling or being intimidated at the gym again. You’re able to relax and focus on being there to work and execute the plan. If you’re one who can relate, let’s get a plan together for you. You’ll have direction. You’ll feel intentional. You’ll work your plan. You’ll walk into the gym, focused, and ready to train. A life with no plan can make you feel like you have no purpose. Walking into the gym with no plan can make you feel like you have no purpose being there! WE CAN FIX THAT. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Something GREAT is going to happen if you DON’T QUIT. Wherever you are in your journey...whatever you’re up to...if you… 1) keep going… 2) keep monitoring… 3) keep adjusting… 4) keep doing the right things... Great stuff will happen! So do what you’re supposed to do...regardless of how you feel. You might be unsure...do it anyway. You might feel insecure...try anyway. You might be scared to death...who cares...do what scares you. You might make a mistake...learn from it. You might fall flat on your face...get back up. No risk...no reward. Take a chance on yourself. Step up to the plate...and swing. Do all the work. One thing is certain... If you don’t push yourself… If you won’t get uncomfortable... You’ll never get anything new. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Let’s get clear on this…IT ISN’T THE 5 LBS OF MUSCLE THAT MAKES YOU FEEL THICK AND BULKY. Clean up your diet and watch what happens. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

If you could only ask yourself two questions…ask these. “What do I want?” “What am I going to do about it?” Two very powerful questions. The first creates clarity around what you actually desire for yourself. The second is a call for action. Most things we want for ourselves are within our grasp…but too often…we’d rather complain and wish vs. getting clear and then getting to work. Ask yourself the two questions… What do I want? What am I going to do about it? Now write down your answers. Keep it that simple… All the rest is probably bullshit anyway! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Having trouble getting your water in for the day. Here is my strategy….and it works! I have two Yeti containers. The first is a 1 gallon Yeti…I fill it each morning with water and ice. The second is a 46 oz Yeti. I drink from the 46 oz Yeti throughout the day…When it’s empty I refill it from the gallon Yeti. When the gallon is gone…I have my minimum water intake complete for the day. Try it if you’re stuck… It works! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

The first step is the biggest step. You only have to take it once! If it’s the start that stops you…You’re not alone! Walking into a gym can be intimidating. Committing to working with a coach can make your skin crawl…at first! Let me tell you… The hoop that you have to jump through is wider than you think. Although…that hoop…in the beginning looks tiny…like you’re gonna have to pull your a$$ through the eye of a needle. The fear of something new. The concern of being good enough. The worry of how it’s going to go. Wondering how you’ll do… It’s all part of it. But just like anything…once you take that first step…a little comfort will set in. Things will soon become familiar rather than foreign. Your confidence in your own ability will become strong. Then all there is to do is enjoy the journey…embrace the work…and reap the rewards. Take the first step! Molly @radley.molly took that first step… Look at the changes we’ve made this year! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

It doesn’t have to be as hard as you make it. A series of small effective changes can produce amazing results. That’ll only happen if you aren’t resistant to change itself. Change is fairly easy if you think about it… You simply do something different. It’s being resistant to change that poses most of the difficulties that surround the subject. Part of that resistance is fear. Fear that it won’t work. Fear that you can’t stay mentally tough enough to see it through. If you want to change… Step 1 is merely getting out of your own way. Stop resisting changing. Step 2 is practicing a little acceptance. Accept the things you’ll need to do to get the desired result. Step 3 is to take a chance. Give it a shot! You’ll never know until you try. Step 4 is taking different actions day to day to elicit a response other than what you’ve been getting. Let’s sum this up…. Step 1…Get out of your own way. Step 2…Accept the things you’ll have to do. Step 3…Give change a chance. Step 4…Take new actions. @ritaradley took a chance… Look at the life changing result. These are the 4 steps I speak with clients about when they’re wanting to make a change. Are you ready to make a change? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

In 2006…A young man walked through the front door of Sweat Gym…which was my gym at the time. His name is Dan Becker. He was overweight and out shape. I could see in his eyes…I could hear it in his voice…that he was ready to transform himself into a new person. When you’ve been in this business long enough…you can tell when someone is ready…and willing to do the work. Dan started by taking Sweat boxing classes. 6 days a week…he showed up…put in all the work…and quickly started to see changes. As his body and outlook changed…he wanted more for himself. We began to split the week into Sweat Classs and personal training sessions. Dan took to building his body the way he wanted quickly. He was and is a great student. He’s always wanting to learn more…do more…and become the picture of himself that he has in his minds eye. It’s one thing to make a change and get to your goal. The real flex…is to keep refining and improving year after year. 20 plus years later….we are still at it. He looks great…he feels great…he’s proud of himself. Today he takes pride in what he’s accomplished. We aren’t done yet. We recently set a new standard with new goals. Make no mistake about it…he will achieve them. A special thanks to Dan for all the work…all the trust…all the years…and the tremendous loyalty he has consistently displayed along his journey. I’m proud of him…I’m also proud to call him a dear friend. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Stop wasting time in the gym. Never do an exercise…just because it’s an exercise. All of your training should point towards the specific goals that you have established for yourself. The more specific you get with your goals…the more dialed in we can become with the exercises that will take you straight there. Before I start with anyone…they have homework to do. I need to know exactly how they want to look. I want pictures….pictures of body parts. Pictures of the whole look they want for themselves. The more specific they get…the more I know…the closer we can get to reaching that specific look in the shortest amount of time possible. Never waste a set… Never waste a rep! When Kelsey and I started…the pic on the left was the look she had. One year later…after a little research…and choosing a specific look…the pic on the right is where we ended up. Much more focused on the smaller muscles of the back…and we specifically set out to shrink the arms to create a more balanced look. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

What if I told you that what you want isn’t out of reach! Most people who come to see me don’t have a lack of effort problem. What they have is a lack of belief! This lack of belief prohibits the work from starting. No start…No finish. No finish…No reward. No reward…You feel defeated. You tell me what you want. I’ll lay out the plan. We work that plan each day. You’ll win! It really is that simple…It just isn’t easy. Remember this…The easy road is never paved with a sense of gratification and accomplishment. Imagine getting what you want….while working hard to get it. The end result is all you. No one can give it to you… No one can take it away. It’s yours to own! Let’s get to work. . @danihoff11 …22 day difference. Just wait till you see what 8 weeks looks like! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

How many times have you started working for a goal, but, along the way, your desired outcome changes? You can either see this as a negative, as a defeat or that you were wrong in what you wished for. Or you can see it as a positive, that you’ve been learning and growing and discovered something new about yourself along the way. I like to think of this as shifting gears. People often start training and implementing a nutrition plan with one goal in mind. As the landscape changes along the way…what they want also changes. It’s ok to change what you want as we dive in further. Often…people are afraid to change the goal. They’re worried about how it might look…they can also feel like they are taking a step back. Case in point… I had a client who just wanted to get fit. Along the way…she really enjoyed lifting heavier weight. But over time…she soon realized that lifting heavy was causing her pain…particularly because of what her work life looked like. She cooked for a living and spent a lot of time on her feet…slightly bent over in the kitchen. The heavy weight training…even though she loved it…was working against her. So we shifted gears…lighter weight…higher volume…less pain. She’s so much happier now…loves the way she feels and absolutely loves her look. In the beginning…when we shifted gears…she felt like she was no longer winning. Consistency over time is an amazing thing. If you aren’t happy doing what you’re doing…give change a chance! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

3 steps to winning the food game… Step 1: Measure Step 2: Your Step 3: Food Every nutrition client I work with who hasn’t been measuring their food intake is always shocked by how lopsided it looks when they do begin to measure. It typically looks like this… Protein is way low… Carbs are high… Fat is all over the place. There are people who say you don’t need to measure. Let me tell you…those people have measured before and have a pretty good rough idea…based on previous experience…what a portion of food on the plate represents in macros. They say they don’t measure…but they’re tallying numbers on some level throughout the day. Counting macros (proteins, carbohydrates, and fats)…is beneficial for several reasons… • Nutritional Balance: Measuring ensures you get the right balance of nutrients necessary for overall health and bodily functions. • Weight Management: This allows for control over your intake…which is essential for weight loss, gain, or maintenance. • Performance and Recovery: Counting creates a situation where one can better optimize energy levels. The right amount of nutrients is also essential for muscle recovery. • Blood Sugar Control: Knowing what you take in helps you better manage blood sugar levels…this is particularly important for people with diabetes. • Customized Plans: You cannot personalize an eating plan if you aren’t measuring and counting the food. How can you ensure a different food plan for a 275lb college football player and bikini competitor in prep if you don’t count and measure the food…YOU CANNOT! By focusing on measuring…you can better tailor your diet to support your specific health and fitness goals. Measure your food! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

18 years ago…I had my last first date! Ang and I were set to meet for the first time. Everything clicked! It’s funny…when you know…you know. We both knew right away. No more first dates. We found each other…we were put together…guided to each other…call it what you want! I can’t wait to create more life with you. I Love you lady! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching #firstdate

I pressure myself to become more every day. To be more… To do more… To give more. The difference between the old way I used to operate and the new way is this… I’m less attached emotionally to the outcome. I’m not so rigid about it. The joy and fulfillment is in the work itself. Then I trust that the outcome will show up as it should be. The spice of life is in the work… You define who you are in the journey…not the destination. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Consistency is key! But…Make sure you’re consistently doing the things that move you in the direction of your goal. It isn’t just work that build success… It’s the right type of work that pulls it all together. Waste no time. Waste no effort. Your actions must be aligned with your desired outcome. If you aren’t doing the correct exercises…you can waste an hour in the gym. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

If you could snap your fingers and get what you want…people would have blisters from snapping so often. Life doesn’t work that way… Those blisters are going have to come from hard work! Stop your complaining. Stop your whining. Stop telling your sad story. Do the f@cking work. The harder you work… The luckier you get! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

I read something so simple…yet…powerful at the same time. “I am no longer available for things that make me feel like shit.” How many times…have we all taken action…knowing we were going to feel like shit from having done so? But we did it anyway! I think a lot of us are good at not allowing other people to make us feel bad. What about stuff we do to ourselves? We prepare ourselves for the world each day…do we prepare ourselves for us? I know I don’t think that way…but I’m going to start! A few questions I’ll ask myself… Where might I let myself down today? How can I not fall short? What actions could I take that would make me feel badly about myself? What will I avoid doing? What am I willing to give up today so I can feel my best? How will I proactively control my happiness? Just a few thoughts… Have a great day..!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

Watch out for coaches who make statements like… No one should be doing those exercises! No one should eat like this! After being in this business for 30 plus years…I have learned to changed my thinking based on experience. Most things…have an application somewhere. Maybe it’s a special case…certain circumstances…or…someone just plain likes to do it this or that way…and it works for them. Coaches who put themselves in a box… They’ll put you in a box too. Now you’re both limited. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coachinglife

Don’t be in such a hurry to finish your set. Slow and steady. Control the weight. Feel all the work. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

One of the biggest mistakes I see people make…they expect too much too soon. I have conversations with clients about this all the time. We do not get out of shape over night…we don’t get in shape overnight either. The same goes for body fat…it takes time to put it on…it takes time to get it off. The head game here is this…it sure feels like the weight goes on faster than it comes off and it feels like we get out shape faster than we get in shape. That’s because getting in shape and losing body fat requires more work than doing absolutely nothing. I like to say and I believe… ”Slow results are real results.” So don’t get discouraged. One day at a time…life happens. You can’t speed up the time…but you can remain realistic about your expectations. The goal…become a little better each day. When you put a good amount of those days together…big positive changes show up as each day is a win with your effort and your actions. Be patient…It’ll happen for you too! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy #coaching

This is one hell of a transformation. But I wasn’t involved for all of it. Ryan @r.peacock22 had lost most of the weight by the time he and I started working together. His goal with me was to add muscle. We talked about nutrition…adjusted his macros to a little bit of a surplus…and went straight to work. Muscle added! We aren’t done either. His custom made meals with exact macros: @cleanplatesbyashley ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #hypertrophy

Our first goal has been met! I’m so impressed with Shannon @shill0926 . When we first started…she was a bit reluctant about being able to get under 140lbs. She’s a warrior…I knew she could get there! Shannon takes classes at Force and we locked in the nutrition and coaching. Proud coach. Our next series of goals has been set…time for Phase 2. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

My coaching isn’t only about writing programs and sending a nutrition plan. The one conversation I find myself having with most people who sign up for coaching is around lack of belief. When we get to the heart of the matter…most people have become resigned and have somewhat given up…they no longer believe they can do it. Losing body fat won’t happen. Getting the look they want is impossible. Having it all work together is a pipe dream…a wish! What it boils down to for most…is a series of previously failed attempts. That…that is enough to take the wind out the sails and strip someone of their confidence. It’s real. It’s honest. For them…the belief that it’s possible is out of reach…and has become a truth. In the beginning…my coaching isn’t only about writing programs and sending a nutrition plan. A good majority of our time is reestablishing the confidence and belief that they have what it takes to get what they want. We communicate daily. We take action steps to create small wins. Over time…the confidence comes back as real results start to show up. Now…anything is possible. The journey becomes exciting…effective and fun! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #coach #coaching

Some clients want to be coached on how to gain muscle and build a physique they can be proud of. They know how they want to look…and we just go there. They don’t need to lose body fat…and their eating is already under control and on point. For example…Melissa @melissahardage wanted more variety in her training and she wants to add muscle here and there to balance out her physique. One thing she showed up with is an incredible work ethic and the ability to maintain proper form throughout each set. Two things about that…the gains come faster and the risk of injury is reduced when your a stickler on form. Her physique speaks for itself. Here are a few shots to show you what we’ve done. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction