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

During contest prep…You reach a point where every day appears to be the same. Not enough food…the food you do get…it’s the same thing you had yesterday. You’re tired…sore…your energy is dwindling. Mentally…you can get beat down as the grind is here to stay…it doesn’t matter how you feel about it. That’s why it’s not for everybody. To all those who do compete… I see you… @kelseymschaaf.210 You have all my respect and admiration. 5 weeks out! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Motivation should be looked at like it’s an emotion. No one is excited all the time…no one is bored all the time either. The same thing goes for being happy…sad…and motivated. Motivation…Somedays you just can’t find it. Therefore…if you rely on it. You’re f@cked. Discipline…is not like an emotion. Discipline is developing the habit of doing a set of tasks simply because you said you would do them. Discipline doesn’t care how you feel about it. You said it…You do it! You can get your whole life headed in the direction you want…just by being disciplined in your thoughts and behaviors. If you make the mistake of waiting until you’re motivated to tackle your routine. I promise you that you’ll fall short a good majority of the time. It’s funny…using motivation to be disciplined is a great way to half ass your way through life. But if you use discipline to run your life…you’ll probably end motivated most of the damn time anyway. Be disciplined…24/7/365 That’ll will get you want you want. #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

When looking at causing a transformation…Each person has their own formula that works best for them. From training…to nutrition…to recovery. Each person is different. That’s why the cookie cutter method won’t serve everyone. The winning formula for one person simply may not work as well for another…or at all! The idea is to find what puts each person on the fastest track possible to get what they want from their body. How can we get your body to cooperate and become as efficient as possible in this process? That’s what I ask myself when starting with each client. Sometimes…it’s as simple as this… I find out what you’re actually willing to do and what you aren’t willing to do… Then…I create Phase 1 of your plan from there. Phase 2 is designed by all the data gathered during Phase 1. What’s been working…what will work better? Phase 2 is about fast tracking this process by dialing in more aggressively than in Phase 1. Each time we adjust…it’s another Phase. In the end…each program is tailored to suit you…your goals…and how your body responds to each component that makes up the entire process. That’s how we win!!!! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

OFF SEASON GAINS!!! Having the right mindset is a must. A client I’m working with has a goal to add muscle. His current conditioning is great. Fairly lean…and in a caloric surplus…so adding muscle is on the table. He says… I can hold this conditioning and still eat a couple of donuts every other day. I said ok… But is it really all about the conditioning…or…is more about the gains? I know you can hold the conditioning and still eat shit foods. But…what would happen to your gains if you replaced that crap with high quality carbs…fats and protein? See guys…it’s isn’t about what you can get away with…it’s about what more can you produce. It’s a different mindset. When you step into THAT mindset and shift the context from… What can I get away with? …to… What can I produce? The game changes! SO… Where is your current mindset!?!? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Things are often the hardest as you rise to a new level. That difficulty is only temporary. Eventually…what’s hard becomes routine. It will become a part of you…it’ll be what you now do and who you are! Never allow the fear of what will at first appear hard to deter you from going after what you want most. Repeated tasks are only difficult at first…missing out by allowing fear to stop you…that’s real pain…the hard hard you want to avoid. @angelabrowncoach suffered from low thyroid function for years. The doctors were worthless. They told her to just learn to live with it. Well…if you know my wife…that wasn’t good enough. She took matters into her own hands and changed everything. She’s… Sugar free… Gluten free… Dairy free… Soy free… Toxin free make up…cleaning supplies…you name it… She developed a huge supplement protocol to help get back to living the life she was meant to live. We changed how she trained…her recovery…we changed everything. That took time…a good part of a year to find that perfect combination of training…nutrition…macros…food combinations….and the right amount of recovery. We found that perfect combination of all of it…it was at that point the transformation started. At first…it was a monumental task. Today…it’s just what we do and who we are. The changes made were so effective…now she is one of the best coaches for women who have low thyroid function. With clients worldwide…Ang has taken her experience…strength and hope…and helps others who have been told the very same thing by the medical community. What’s difficult at first…will eventually…over time…become who you are and what you do. Here’s a before and after pic of this transformation. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

You don’t have to be a body builder or bikini or wellness competitor to make an extreme transformation. Choose how you’d like to look… Commit to a long term plan… Follow directions… Stay in communication… Suit up and show up… Work to the best of your ability each day… That’s the magic formula!!! @ashleymaurer picked a lane and we stayed in it until we reached our destination. Time for new goals! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Look at this Transformation…!!! This right here… For me… Is what it’s all about. Kelsey @kelseymschaaf.210 started training with me a couple of years ago. The top pic was day 1. She was fit…muscular…strong…a force to be reckoned with. But… We had a decision to make. We could continue down the current path she was on with training and development or pivot…and begin to reshape her physique to fit into the required look for becoming a Bikini competitor. We talked about it…got a plan together and dug right in. Let me tell you something about Kelsey. She trusted me from day one and became willing to do whatever we had to do to get this new look. 2 years later…here we are. Thats the bottom pic. A side note… When the goal is to reinvent your physique…It can be a scary thing…placing your trust in a new coach. There are certain body parts that we had to stop training…which can be hard to wrap your head around and even harder to accept…and we increased our training on other body parts. For a while, it appeared as though nothing was happening…that’s where the trust plays a huge roll…but then all of a sudden…things started to shift and the new physique began to show up. I give props to Kelsey. From the get go…she was all in…a true student of the sport. Check out the difference in these pics. It’s amazing…But don’t give me the credit…she did all the work! I’m so proud of her and impressed! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

To coach is a privilege. To have someone trust you…to let you in…then to give you the opportunity to make suggestions that will affect their life…is a fucking privilege. Too many coaches have it backwards. They perceive it’s the clients privilege to work with them. But let me tell you something…you’re nothing until you have a client. Your knowledge isn’t worth much without anyone to coach. Stop thinking about who you are…and start appreciating who your clients are for you. Be grateful that you have people who want what you have. You cannot deliver until someone shows up who wants to listen and learn. @kelseymschaaf.210 ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

If you don’t want to impress your coach…you need a new coach! I won’t work with a coach that I don’t want to impress. For me…the respect for my coach is so great…that I want @teachbrian to be proud of what I’m up to. When I live in this mindset…I’m more apt to listen…do all the work…and do it to best of my ability at the time. Sometimes…I’m so fatigued both mentally and physically during prep that shifting my mindset to make my coach proud pushes the envelope a little further. Do you have a coach? Do you have a coach you want to impress? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Crushed it this morning with Mrs. Brown. @angelabrowncoach is a beast. She’s not in prep…we simply have her diet dialed in so perfectly that she’s this lean 24/7/365! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

The Devil is in the details. Lots of angles when training the back. The result…it’s right here! @angelabrowncoach…pays attention…and follows the program to the “T”. Can’t argue with results! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

This health and fitness thing is a very interwoven and complex equation…it looks like this. Make a list of what you’ll eat…then eat that. Write down your workout…then do it. Put your supplements on the counter…then take them. Wow…So difficult. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

You have all the answers? You don’t even know the fucking question! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #youdontknowshit

Stop disappointing yourself. If you know you should do a thing…just do it! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

How far could you go if you just didn’t give up? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

This is what it looks like when you listen to your coach and do exactly what I say for a year! Train how I want you to train. Eat what I want you to eat. Rest when I want you to rest. It comes down to… Trust Desire Accountability Good old fashioned…hard ass work. @j.hampton45 was patient yet persistent. After our initial conversation he understood that it’s the long…consistent haul that produces the gains. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Some people don’t want you to win! Sometimes you act like you don’t want you to win either… Stop sabotaging your progress… Be accountable. Be consistent. Be your best. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

The thing you’ve started and stopped 100 times…It has left you disappointed in yourself. Admittedly or not…It’s been done. What would happen if your number one goal surrounding this very thing…was to impress yourself? What would that cause you to do differently this time? Remember.., Shift the context… Get a different result! It’s time to stop working against yourself. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

F O C U S E D . . . Be so dialed in that distractions aren’t an option. If you know…you know! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

There’s only one answer… As a coach…People often ask me this question… “What’s the number one thing that I can do…to get the life I want?” My answer…? Every time…All the time…Without hesitation… “Be 100% accountable! Accountable to yourself…Accountable to other people.” When you can count on you…and other people know they can count on you… The sky is the limit. LACK OF ACCOUNTABILITY DESTROYS ALL OF IT…THERE IS NO GREY AREA ON THIS ONE. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Do a thing because you said you would… Not because you feel like it. Feelings change… Often moment to moment. Your word…that should be your guide. Make your word your solid! Set those feelings aside… You can pick them back up whenever you want. The rule… If you say it…Do it! Results don’t care how you feel. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

We find our reasons! Reasons we can…. Reasons we can’t! Both are made up… The problem with being human… You’ll believe your own bullshit! Lose all your reasons why… The reasons why you can’t… The reasons why you can as well! If there’s something you want… Go for it. Keep it that simple… You’ll be amazed at what you can do. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

S T R E T C H YOURSELF… ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

If you read my posts…you know I tell the truth! Here’s your truth… Most of you are just a few weeks away from pissing all over your 2024 goals…. What are you gonna do about it? You better have a plan NOW. If the post bothers you…it’s because I’m fucking right!!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Most of the goals you set…You’ll quit on! You’ll lose focus. Something will get in the way. The work will become boring. The repetitive tasks will become mundane. The stress will to be to hard to handle. You’ll get tired. You might have a setback. My advice… Shorten your list. Condense it down to what matters most. Create a routine to tackle all of it. Stay the course…even when it hurts. Accept the monotony and dive into the work. Become a bit of a ghost. Keep your goals mostly to yourself. Learn how to dial it back in when your focus fades. Become a professional grinder. Develop a little grit. Shut up about it and go to work! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

You say you want it… Are all your actions pointed straight at it? Probably not… Get aligned with yourself and watch everything unfold! Until you do that… You’re just an another full of shit dreamer who talks about what you’re gonna do… Level up!!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

The work doesn’t need to be crazy heavy…It does need to be crazy perfect. Eventually those perfect reps will have heavy weight behind them. Strive for perfect reps and sets first…the heavy will come. Trust the process… Be patient… Be on point!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

2024 New Years Goal… Be Boring… For the win! The same set of consistent right actions…day in and day out…over an extended period of time…can and will produce extraordinary results.. Try this… Get up at the same time every day. Eat the same healthy foods every day. Adhere to a solid routine each day. Go to sleep at the same time every day. Take the same supplements each day. Basically… Do what works. Repeat it. Accept the monotony. Be boring as hell. Make your gains! Doing the same thing every day might be boring…But..the results are not! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

I see these signs at gyms … I also see people post the shit out of this on social media… “Remember your why!” The truth… That won’t take you very far! Here’s what I mean… Some days your “why” doesn’t matter…you’re tired. Other days your “why” won’t get you out of bed…zero motivation. Your “why” won’t keep you on track either. Why…??? Because it’s emotionally based. Somedays…you simply don’t give two shits about why the hell you started…why you should keep going…even why you should finish. What’s the answer? It’s your commitment to working a plan that works every single time. Your “why” if anything…should always be… Because I said I would. That’s not emotionally based!!!! It’s all about keeping your word… Adhering to your promises… Your emotionally based “why” will eventually have you fall short because you just won’t feel it! The only “why” that matters is because you said you would. Run with that…You’ll win! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

People ask me how I eat in the off season… First…There is NO off season. I’m always dialed in. The foods I eat in prep…I eat more of those same foods when not in prep…I just eat more calories. You don’t have to do it that way…but I prefer it. I feel healthier while consuming a higher calorie food plan when the food is ultra clean. It helps me stay on point. I also feel and look better. The shit foods…they bog me down. The sugar is poison and too much fat makes me feel like it’s coming out of my pores. Do I get cheat meals…Yes! But I keep those clean too…my go to is gluten free pancakes with pure maple syrup and a banana. My secret weapon…How I stay dialed in year round… @cleanplatesbyashley As the macros change every few weeks coming out of prep while reverse dieting….Ashley adjusts my macros per meal…per day. Staying on track is a no brainer when food is prepared this way! In prep…the same thing. As my coach makes changes…Ashley adjust the meals per day to fit what I need to get ready. As the new year approaches…if your goal is to really dial it in…stay on track and make serious changes….I recommend this service. Ashley runs my food in prep and out of prep. She’s the only company/service that I know of who will cater to your personal macros and deliver meals to be exactly what you need to eat per meal per day! They are delivered in insulated bags and are served in glass containers. As one who likes to avoid the BPA’s from plastic containers that damn near all other food services deliver their food in…Clean Plates by Ashley serves the food up right! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #cleanplatesbyashley

Maybe you’re just overthinking and complicating the shit out of something that needs to be kept very simple and straight forward? Train Eat Rest Recover ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Success comes from what you do consistently… The question… Are you consistently doing the right stuff to bring those goals into existence? It’s a “yes” or “no” answer! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

You think you’re the only one… Who struggles… Who finds the work difficult… Who has to fight to stay on track… Who wants to quit from time to time… You’re no different… You’re not special. Handle your shit! But…Shut up about it. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

We do it…Because we love it. We love the work. We love the discipline. We love the results. Most days… It looks and feels exactly how you think it should. Other days…You show up and do all the sets…all the reps…you get the work in. Either way…We get the job done! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Work smarter…not harder? My philosophy… Work smarter…and work harder! We came in a little bigger and a little leaner… How it should be. Work smart…Work hard Next show… Bigger…and leaner! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Why do I love the gym? Why do I love the training? Why do I love the extreme discipline? It’s the place where you’re entitled to nothing but the work. You get out of it…Exactly what you put into it. Nothing is given… Everything is earned. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Simple actions lead to progress! Keep it simple! 4-5 exercises per body part. 1 warm up set. 2 working sets. 1-2 sets to failure. No tricks… Just good old fashioned…hard ass work. The magic formula… Mechanical tension and sets taken to failure! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Why do some people repeatedly quit rather than going the distance and giving something their best effort? As a coach…I’ve watched people establish a goal…commit to it…only to watch them quit before they even remotely come close to reaching the destination. There’s a reason they quit… I’ve coached many through this very scenario. Once things become clear to them…why they do what they do…the breakthrough can and does occur. Quite often we do things…like quitting…and we don’t even know why. I’ve come to this conclusion…and many clients would attest to it. Here it is… The reason so many people quit before they reach the goal…? It’s easier to deal with quitting than it is to know that you’ve given your all…that you’ve done your very best…and you didn’t hit your mark. Saying “Fuck it”…and stopping is easier to cope with than feeling like you’ve failed. But… Is it really? I don’t think it is…!!! If you quit often enough…you’ll eventually have zero confidence in your ability to finish anything that’s difficult. However…if you do go all the way and do your best…and you don’t hit your mark. You’ve at least given the situation your all…and learned a few things about yourself and the process along the way. What worked and what didn’t work will become very clear. Then…you take that information and apply it to trying to reach the goal again…or you use it when you create a brand new goal. Let me be clear…Doing your best is never failure. It’s an opportunity to learn and grow. The only true failure…is quitting. You never learn anything new when you quit…it’s just the same old story repeating itself…it’s a loop. So the next time you set a goal…and want to quit…because you’re afraid you might fail… Understand that quitting is the only real failure. You never learn a damn thing and you get nowhere. Take a chance on yourself…you’ll be surprised what happens in the end. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Coach @teachbrian says… “Watch your weight post show…!” I don’t question him… I don’t argue… I don’t bitch… The answer is… ”Yes sir…Consider it handled!” I just do what I’m told! Always remain COACHABLE… You’ll make more gains with a great coach than you ever would on your own! 2 weeks post show… Keeping it clean and lean! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Reverse dieting after a bodybuilding competition is a must! It’s so important to gradually increase your caloric intake. This allows the body to adjust metabolically and avoid rapid weight gain. It helps prevent fat accumulation and it supports a more sustainable transition to a maintenance or off-season phase. Post show… Don’t be a fat ass! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #reversediet #nofatasshere

Sunday at the Masters USA I took 1st place in the men’s 50+ Heavyweight division and 2nd place in the men’s 45+ Heavyweight division. I wanted the overall…it would have given me my IFBB Pro Card. It is difficult to not be somewhat disappointed… However…I always do my best to live in a space of gratitude. I won’t lie…for a minute…it was hard to get there. But my lovely wife brought me right back to the correct mindset. It’s so important to have to right person as a partner. Ang pushes me to be my best…and is quick to pull me right back when I can begin to wallow in any form of self pity or ever resentment. We are the perfect team! Thank you everyone for your support…encouragement…and praise…it is not overlooked or taken for granted. There’s always next time…and… There will be a next time! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

As I sit here carbing up for the show tomorrow…it’s a great time to reflect. The thing that stands out the most for me is the amazing people that support and surround me daily. I think life can become so busy that I…we…can forget to take a look and acknowledge those who are most important to us. We can become so hyper focused on what we’re up to that we overlook who is there for us daily. I have a HUGE group that surrounds me. The amazing family at Force Performance to the wonderful people at 1st Phorm and Supplement Superstores. I must also acknowledge my fantastic clients…friends and family. I also have an amazing coach @teachbrian who has pushed me to be my best each and every day. I cannot forget one of my best friends @drjustinkelly who has been one hell of an influence on helping me dial in my posing. Both of these men have played a huge part in helping me prepare for the show. Ashley Maurer who owns @cleanplatesbyashley has been in charge of preparing my custom meal plan the entire way. Brian tells me what to eat and how much…Ashley adjusts my meals to meet my macros daily. But the most important person is my wife @angelabrowncoach. When we met…I was no longer competing. I had put the trunks away. All of this is new to her…she didn’t exactly sign up for it…regardless…Ang has been so supportive and influential in any success I have had and will continue to have in this sport. I am truly blessed and I do not take any of this for granted. I appreciate you all… You best believe I will fucking bring it tomorrow! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #bodybuilding

Getting ready for a bodybuilding show is actually the perfect example of how to get what you want. You have an end game. Be shredded…keep as muscle as you can…train hard…diet your ass off…get on stage looking as good as you can look. That’s the goal. Then there’s the plan… Training program… Nutrition program… Recovery program… That is your plan. It doesn’t matter how you feel emotionally… It doesn’t matter how you feel physically… Tired… Hungry… Depleted… Your state of mind about all of it is irrelevant. You do what the plan says… NO MATTER WHAT! The end game is the only game. If you take this mode of operating to every aspect of life… You will fucking win! To reiterate… How you feel is irrelevant… It only matters what you do and how well you do it. PERIOD ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

The goal…? Every day we push forward just a little bit. The small…consistent…perfect little steps always add up to extraordinary things! Stay the course. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Life is hard…PERIOD. You can either be a victim to that…or… Be empowered by it. The trick… Make your own hard! Challenge yourself. Make life harder than life itself shows up. In other words… Go the extra mile in all that you do. In your relationships… Your work… With your health… In your fitness… With nutrition… Everything… PUSH YOUR LIMITS! There’s your life hack! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

There is no one thing. There are 10,000 little things that add up over the 16 weeks that get you dialed in and prepared to get on stage and be your best. The tiniest of tasks matter. The repetition adds up. It doesn’t matter how you feel… It only matters what you’ll do and the attitude with which you do it. Get a coach…who knows their shit! Get a coach who takes the extra time to get to know you…what you’ll do…and how your body responds to the work. Then put your faith in your coach… Do whatever they say. My coach… @teachbrian. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Tired… Hungry… Depleted… Fatigued… Dizzy… But still inspired. Feeling good isn’t a prerequisite to living an inspired life. The goals are big. The work is hard. The tasks are completed each day. The to do lists are being checked off one by one. The satisfaction is in the work. The reward is in the progress. The effort dictates the joy. You want to experience happiness… Pick a big goal… Work your a$$ off… Don’t look back… Go for broke… Be proud! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

When I first got sober…as a kid…hell I was 20 years old. An old timer in the AA sat me down and talked to me about true commitment. He said kid…”Do you know what the difference is between being involved in AA…not drinking…and being committed in AA…and living a full life of real sobriety?” I said “No!” He said…”Ham and eggs for breakfast…the chicken was involved…but that fucking pig…he was committed.” I laughed…But I got it. When you’re committed…You’re all in…No turning back. There are no other options. There is no plan B…Plan A is the only plan. I’ve lived by this in all aspects of life. It’s really brought a lot of clarity to situations. Before I commit to anything…I ask myself if I’m willing to go all in…if I am…I jump. If I’m not…I don’t take on the task. I learned to say yes to what’s truly important. I’ve also learned to say no when I see that I really don’t want to partake. It has kept me from disappointing myself and more importantly…disappointing others. I only take on what I’ll truly commit to doing. What are you this committed to…? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Discipline…Most people compartmentalize discipline. Disciplined in a few areas… While living sloppily in others. It’s time to Level up… Be disciplined everywhere. Health Fitness Nutrition Relationships Finances Etc… A life of discipline is something to be proud of…It goes against the grain to feel complete and disciplined in one area…only to be undisciplined in others. You’ll feel good about yourself over here…but over there…you’re a mess. Level up! It’s worth the work. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Had a great talk with Sal Frisella @mrfrisella the other day about coaching. Being coachable means you are open to being taught and trained in order to improve. The coach says… Do steps 1..2..3..4..5. Do it in this order…Do all the steps. COACHABLE people…do… Steps 1..2..3..4..5 Uncoachable people who think they know better…do… Steps 1..3..5..4..2 But at least they do all steps. Highly uncoachable people…do… Steps 1..4..5 or some version of that. If you want to be coached…follow the coaches instructions. If you think you know better… don’t waste a coaches time…or your own. If you’re highly uncoachable…don’t even talk to me! You do you…I’ll keep coaching those who really want it. Are you COACHABLE? The pic on the left was Monday…my coach @teachbrian made some adjustments to our program. The right is Friday. A little tighter this morning. Follow your coaches instructions…Steps 1..2..3..4..5..results will follow. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

When committing to something… You show up every day. Truly showing up means more than most people think. Showing up means being present… Physically Mentally Emotionally Spiritually It’s connecting fully with right where you’re at. It’s giving everything you’ve got with a definiteness of purpose. How do you show up? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

The battles that count aren't the ones for gold medals. The struggles within yourself…the invisible battles inside all of us…that's where it's at. #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

"Winning isn't everything, but wanting to win is." — Vince Lombardi ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

They say that 80% of life is just showing up… However… It’s that other 20% that’ll get you what you really want. Show up with a vengeance! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

To have striven… To have made an effort… To have been true to certain ideals… That alone is worth the struggle. -William Oster I love running these three back to back to back…targets… Glutes Hams Quads I’ll do 6-8 rounds of these after I warm up with… Leg Extension Leg Curls ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Happy Birthday to this amazing woman. @angelabrowncoach I ask myself every day…How did I get so lucky? If you know her… You understand why I ask that question. If you don’t know her… You’re missing out on meeting one powerhouse of a woman. Happy Birthday doll…!!!! Let’s play a game… Which twin is Ang? and…Happy Birthday @aliuelsmann

If you don’t step forward… You’ll remain in the same place. Big steps… Small steps… Who fucking cares… Take the step! Movement gets life done…PERIOD. Any time you start something… Whether the first step is big or small… It’s huge! Be proud of that first step! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Legs at 4am didn’t sound like fun… It isn’t about fun… It’s about results… Results are fun! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

⁣Do it… Because you are it..!!! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Most things don’t need to be so thought out…but they do need to be played out! It’s easy to get stuck in what I call… Mental masterbation! Too much thinking about what to do can cause one to become paralyzed…meaning you take no action because you’re stuck in a loop of overthinking. Get a simple plan…and… Just work it. Refine as you go… Hit the start button and get to work…NOW! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Embracing the difficulties… Any goal…that involves going to the next level…which in all reality…should be every goal… Has with it…a period of suffering. The daily tasks…they become monotonous…hard…fucking boring… This is what keeps some people from starting…why…? This is where people give in…give up…they fold… They crumble. The fear of existing in this state…then quitting or failing…scares people off… If this is you…you’re missing out… If a goal doesn’t scare you…it won’t excite you either. I actually love this part… It’s the HARD…that makes it worth it… Not to take anything away from the achievement of reaching the goal… But it’s the difficulty…that actually defines me… It’s where I learn… It’s where I grow… It’s where I see what I’m made of… It’s when I see who I can become. Embrace the suffering… BE RELENTLESS! Pick a goal that makes you sweat just thinking about it. It’s where the juice is... Now…Get after it! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Motivation is both over and underrated… You need motivation to start… But you don’t need it to keep going! When motivated…in the beginning… Create your plan into a solid routine. Each day… Follow the routine. Motivation will come and go… THE ROUTINE STANDS FIRM! Execute! That’s how you win…!!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Pick a lane…Then stay there long enough to see results. Patience is required! One thing I see…which drives me nuts…is the lack of patience that people bring to their health a fitness. One month…they want to add muscle…then…they feel like they’re a little thick. That’s because it’s working! So the next month…I need to cut…then they feel small. That’s because it’s working! The following month…I need to add muscle…and so on and so on! One year later…zero improvements. The lack of patience and acceptance regarding what it takes to achieve the goal on the table shifts every 30 days! Back and forth doesn’t work! If adding muscle is the goal… Train… Eat clean…Eat more… Lay off all the excessive cardio…a little is fine. Commit for 6 months! If you want to get lean… Train… Eat clean…Eat a little less… Add more cardio… Commit for certain length of time. Bottom line… Whatever the goal… Commit to it…for as long as it takes! Then set a new one. Make progress THE priority! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Forget about the goal…focus on the routine that will get you there. In this fitness game… Once a goal is attained…people revert back to their old ways and undo the result of hard work. Rather than focus on the goal being achieved…continue to focus and refine the routine that got you there. In other words…stay in it! Focus on your commitment to the process rather than your commitment to the goal. You either rise or fall to the level of your routine. It works for you or against you…there is no in between. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

People often take their limited understanding of something and present it as the truth. Always consider the source when receiving information. Try getting your knowledge from someone who looks and lives the part! Do what they do… Any coach I’ve chosen over the years…past…present… Walks the walk…they have a history of being who I want to become. Hire the example! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #bethepart

If you find yourself currently struggling with your goal…keep going…pressing on will eventually get you to your destination. In many cases…that’s the only thing that separates the winners from the losers. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #npcmasters #npcmastersnationals

It is a disgrace to grow old through sheer carelessness before seeing what manner of person you may become by developing your bodily strength and beauty to their highest limits. -Socrates ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

The results you’re after will not happen overnight. Stick to your routine long enough to gain a little velocity. There’s power in momentum! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Clean Plates by Ashley… Paleo Baked Honey Sesame Meatloaf with 1 cup of Jasmine Coconut Rice! Delicious… Macros are on point too. She makes eating clean and healthy easy… The food is excellent. She also trains like a beast… She eats her own meals… It shows!!! DM @cleanplatesbyashley to get started. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Are you doing too much cardio..? If your goal is to build a great body…physique…call it what you want… Be careful about where you put your focus. I see too many people…who want to…need to…add muscle to create the look they want. However…they spend most of their training time as a cardio junkie. Hypertrophy training…training to add muscle where you want it…more than likely will not happen when the majority of your training exists in an intense cardio environment. There’s are reason all body builders…physique…bikini…and wellness competitors do just enough cardio to meet our goals when getting ready to compete. We want to hang on to as much muscle as possible…ideally we’d like to try and add more. Don’t get me wrong…I like cardio…I actually thoroughly enjoy it…but too much doesn’t align with my goals. I stopped cycling outdoors 5 days a week years ago because I was spinning my wheels…No pun intended. I would add muscle during the fall and winter…only to take all that hard work off cycling 100-150 miles a week in the spring and summer. Therefore…I had to choose! Keep the muscle I put on…reduce cardio…or lose the hard work I did for the previous 6 months. One of the most important and overlooked components of training is this simple question… Does your training regiment align with your goals…? When it does…You’ll get the physique…look…and conditioning you want. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros#nutrition #theOG #npc #ifbb #bikini #s2faction

Self discipline isn’t only about forcing yourself to do unpleasant things now to achieve your long term goals later… It’s also resisting the temptation to remain mediocre in order to avoid any type of criticism you may receive for taking action. Remaining in your comfort zone now may be more pleasant…but there’s a huge price to pay later when you live with regret for allowing fear to stop you dead in your tracks. @angelabrowncoach is a prime example of living her on life and paving her own path… Does she get criticized for being on point with her nutrition 100% of the time…Yes! Is she called boring because of her strict routine…You bet! Is she one of the most effective women I know…You’re goddamn right she is! She lives life on her terms… A prime example of how a disciplined life gives you happiness and success. A true champion!!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Training Tip: Am I the biggest…Nope! Am I the strongest…Not a chance! Am the best built…No way! I believe I’ve come very close to maximizing my genetic potential because of how train. I’m very focused…extremely intentional…highly effective. Try this on for size…literally…try this on for size. Mindset… Don’t move the weight to contract the muscle. Contract the muscle to move the weight. One is going through the motions… The other is being very intentional on what muscle/muscles your trying to work. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Training Tip: If you find yourself jerking through a portion of a rep… That’s where you’re weak… Slow down…Train that! Put most of your focus there… You’re only as strong as your weakest point throughout a range of motion! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Don’t make it harder than it needs to be! Most people complicate the shit out of this whole fitness thing. They make it too difficult. Here are a 10 steps to follow that’ll help get going…help you stay on track…and succeed. 1. Know where you want to go. When you book a vacation…you have to have a destination…the same applies here. 2. Create a plan…No road map…you’re just lost. I see people walk into the gym and look lost…they fumble from exercise to exercise…even those who have experience often do this because they just don’t have a plan of action. 3. Build a solid routine…set aside time to get it all in. If you don’t…you’ll lose! 4. Show up…even when you don’t want to. Results aren’t aren’t measured by your feelings…they’re measured on what you actually do. 5. Give your best effort…your performance will change…but your best effort is always your best at the time. 6. Track your food…If you don’t…you’ll under or over eat. It’s important to have macronutrient goals. You’ll either hit them or you won’t. Those who track…hit their goals more frequently. They end up looking and feeling better. 7. Track your progress. Take pics…write down what you do and how well you do it. Reps…Sets…Weight used. 8. Do what works over and over…again and again…until it doesn’t work any longer. Then…readjust your plan. 9. Be accountable to someone. A coach…a training partner…someone who you don’t want to disappoint. 10. Be patient…have fun…enjoy the journey. You run with these 10 simple steps…you’ll get there…and you’ll keep getting better because you’ll set new goals too. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Some days…walking into the gym…you just don’t feel it… Do it anyway… Results aren’t measured on how you feel…!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Here’s my big 5 on why you should always train legs. If you skip leg day…you’re missing things you’ll never get unless you crush those wheels weekly! The big 5… PROPORTIONAL MUSCLE DEVELOPMENT: Focusing on both upper and lower body workouts ensures that your entire body develops evenly…and…it keeps you from looking like a tool. BUILD AN ATTRACTIVE AND SYMMETRICAL PHYSIQUE : A well-balanced physique is more appealing…and…a solid set of wheels are essential for that. Don’t let your upper body steal the show! FUNCTIONAL STRENGTH: A well balanced physique looks great and functions better in daily life. Avoiding muscle imbalances…lower body to upper body…you’ll reduce the risk of injuries and enhance your overall movement and core strength. LEG DAY ACTUALLY HELPS YOUR UPPER BODY GROW: While barbell squats and deadlifts are great exercises, they are really big compound lifts that require total body activation. Meaning…there is a bigger release of testosterone and growth hormones (GH), called somatotropin or human growth hormone (HGH)1-2. This hormone stimulates the growth of all your tissues of the body (again, including bone). A solid…hard leg day once per week will release more of this! BUILD MORE MUSCLE MASS AND BURN MORE FAT: The glutes, hamstrings, and quads are among the largest muscles in your body. Not training them leaves huge muscle gains on the table. Growing the muscles of the legs improves your calorie burn and your chances of burning more stubborn fat. DON’T SKIP LEG DAY. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

There is no defeat except from within. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

I do this… You do this… We all do this to some degree. We see ourselves in the mirror and we pick ourselves apart. Will there always be work to do…yes? Will there always be things to improve upon…of course? If you want to be happy with yourself… You’ll need to take a little time to see what’s going right too. Body dysmorphia is a real thing. People who compete… We experience it often. We get shredded for a show…it’s not sustainable. We put on a few extra lbs of fat…which is needed to stay healthy. But now we think we’re heavy! People who don’t compete… They experience it as well. There are things to improve upon… There always will be. Just don’t forget… You’ve already made improvements too. Take some time to focus on how far you’ve come…in addition to…how much further you can go. When you do this… Fitness…Exercise…Training…Competing… It becomes much more enjoyable. Take 5 minutes to write down what you’ve improved upon in the last year. Celebrate yourself…!!! If you can relate…drop a comment…let people know they aren’t alone. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

I was training the other night… Guy was training next to me… Screaming with every heavy set… I mean screaming! What a clown… What a joke… Attention getter!!!! Why the hell are you here? What are training for…? Approval…? Recognition…? A pat on the back…? If the gym were empty… You wouldn’t make a sound… Hell…If the gym were empty… You wouldn’t even workout. You need an audience to perform. My advice… Train for yourself…!!! No recognition… No pat on the back… No smack on the ass… Zero compliments…!!! THAT’S TRAINING… IT’S PERSONAL… ALL YOU NEED IS YOU!!! YOU WANT AN AUDIENCE… JOIN THE FUCKING CIRCUS! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Somedays… You don’t want to… It seems too hard… You’d rather take a break… Fuck that… That’s what losers do!!!! Suit up… Show up… Do the Goddamn work!!! It’s the only way. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Client: I don’t feel like training today. I don’t feel like following my food plan. Me: I don’t care about your feelings! You said you would do this…I’m gonna hold you to that. Client: It’s just one day! Me: One day leads to more days! If you let how you feel dictate what you do…You’ll be like a leaf in the wind. One day you’re going this way…the next day you’re going that way. In the end…you’ll get nowhere. That’s when people get frustrated and quit. Client: So…Just do it anyway? Me: Yep! It’s the only way you’ll ever get what you really want. Be grateful for the days you feel like doing it…and be even more grateful for the days that you do it…when you feel like you don’t want to. The only thing that matters is what you do…and the attitude you bring to the table while you do it! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Off season update: Weight 221 lbs BF 8% You don’t have to be a fat A$$ in the off season. Eat clean…Eat more! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

You must commit to a routine! I’ve been watching people say they’re ready to go to the next level for over 30 years in this business. In the beginning…the excitement is all encompassing. The motivation is there. The commitment is strong…they’re ready to go! Sooner…rather than later…all that fades away and people are left face to face with the only the work. The excitement is gone… they haven’t seen any huge or significant changes…yet! This is when most people take their foot off the gas pedal…and eventually quit. Why do you need to be excited to get shit done? You don’t! Why is “feeling like doing it” a requirement to complete your goals?…It doesn’t have to be. All you need is a solid routine…commitment…and time! Don’t get married to the excitement… Get married to the routine. The excitement will leave…it always does. However…The solid routine will stand strong waiting for you to execute on each task daily. It’s never just completing one thing that has you win…it’s completing 100 little things over and over that puts you at the finish line. Create a solid routine that covers all the bases and enjoy the process of repeatedly completing each task. Over time…the gains will amaze you and that’s when the excitement returns. @angelabrowncoach is the most disciplined person I know. Excited or not…she always accomplished each task daily to ensure she looks like this. 46…in shape…and lean as hell!

It isn’t so much about being “the” best… It is…however…always about being “your” best! You can be “the” best without being “your” best. Never sell yourself short of who you can become…!!! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

It’s taken a while to get to this weight. But she makes it look easy. For years Ang @angelabrowncoach suffered from a back injury caused by a no good fuck of a trainer who wasn’t watching her while she was dead lifting. He was on his phone…her set up was wrong…and she tore an annular ring in her spine. Now…under the proper supervision…ME!… She is able to push some weight without pain…but we’re still very careful. Any little hint of a flare up…we change gears right then and there…we adjust the exercises…then…get her on the table for some soft tissue work…shockwave and now…cold laser therapy. It’s taken a lot a patience to get back to pushing some weight…but here we are. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Client suffers from low back pain and stiffness. A little hands on soft tissue work followed with the Chatanooga RPW Shockwave and the Summus Horizon Cold Laser. These two modalities in conjunction with soft tissue manipulation work wonders. It’s an amazing trio… Treatment is pain free and less invasive that deep tissue massage by itself. Relief is instant… Suffer no more.! DM to discuss your options. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #shockwave #coldlaser

Cold Laser, also referred to as Low-Level Laser or Class IV Laser Therapy refers to a form of laser therapy that stimulates cell regeneration and increases blood circulation. It employs deep-penetrating light to promote a chain of chemical reactions known as photobiostimulation. This process also helps relieve pain through the release of endorphins and stimulates injured cells to heal at an accelerated pace. It reduces pain by reducing inflammation through “vasodilation” (the opening of blood vessels) and by activating the lymphatic drainage system, thus draining fluid from swollen areas. Less swelling, less fluid means less pain. Cold laser therapy uses low levels of energy or photons that penetrate deep into a painful tissue. The light leads to chemical changes that help damaged cells recover and regrow. These features allow cold laser to provide a non-invasive, pain-free treatment that is adjunctive or complimentary therapy for a variety of conditions. Benefit can be seen with just one treatment (more comfortable, less painful) but results are cumulative, so several treatments may be required for the best outcome. The length and frequency of treatments vary by condition. Cold laser energy helps your body repair and rebuild from the inside out. Here’s how: It blocks nerve transmissions for instant pain relief. It stimulates the production of adenosine triphosphate, boosting your cells’ detoxification and regenerative abilities. It initiates a chemical reaction that prompts your cells to increase their production of tissue-building collagen and elastin. The accelerated growth of healthy new tissue raises the number of blood vessels in the area, promoting better circulation and delivering oxygen and nutrients where they’re needed most. There is no up charge in my practice for Cold Laser Therapy. Therapy sessions will include some or all of the following: Soft tissue manipulation Graston / Scrapping Cupping Shockwave Cold Laser Therapy I am committed to providing the best quality care to all of my current and future clients. DM for more information or to book your appointment.

Today I’m treating upper back and trap spasms using the Chatanooga RPW Shockwave and the Summus Horizon Cold Laser. These two modalities in conjunction with soft tissue manipulation work wonders. Client got up after treatment…spasms gone and pain free! Amazing combination… Treatment is pain free and less invasive that deep tissue massage by itself. Relief is instant!!!! DM to discuss your options. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction #shockwave #coldlaser

Research suggests that it takes anywhere from 18 to 254 days to form a new habit…with 66 days being the average time. When something becomes a habit…a solidified part of your routine…resistance to this task drops almost to zero. It becomes just what you do. Put some days together… Perfect days! Let the work that needs to be done…remain in play long enough to become a positive habit. Success is fun… All the work can be too. Mindset is everything! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Hold yourself to a higher standard than anyone else could ever expect of you. Never excuse yourself. I always hold myself to a higher standard…this allows me to maintain winning habits in life and achieve greater success. Self control is one of the most powerful demonstrations of having higher standards… Allowing emotions and urges to control your life…is a path to mediocrity. Flex that discipline muscle daily… Challenge yourself… Create rigid rules to mold and shape your life to look exactly how want it to be. It’s all you! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

The holidays are a perfect time to get off track! Let’s talk about discipline and getting back in the groove. Discipline has to be improved…challenged…and increased constantly…or it vanishes. Never assume that you’re disciplined enough. There is always a new area where you can improve your self control and further expand your comfort zone. Spending time being uncomfortable…expanding your level of discipline…ensures that your level of self control…at the minimum…is being maintained. But…in all reality…it will increase. Always searching for the next level…solidifies your current level of flexing your willpower muscle and that keeps you in the game of being highly disciplined. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Yes…There are two paths you can go by…but in the long run…there’s still time to change the road you’re on…. -LZ and…As we wind on down the road… You on the right path? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Driven…Focused…Persistent Who are you…? ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

You must be solid in two beliefs if you want to make a real change…. 1. The future can be better than the present. 2. I have the power to make that happen. Slowly adding back the weight. 223lbs @ 8.5% BF ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

Get a very clear picture in your minds eye of how you want to look…who you want to become. Then have all your thoughts…plans and actions geared towards achieving that! Make no mistake about it… If you don’t have that picture…You have no direction. Visualize what you want! ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

If you won’t start today.., You won’t start tomorrow either. Your goals should call you forth… Not make you want to wait. If you aren’t itching to start…ASAP… Then your goal isn’t powerful enough…or… You aren’t truly present to what achieving this goal can really do for you. The art to goal setting is this… It must make you want to hurry into action! #OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

I’ll rely on being disciplined rather than being motivated. Motivation comes and goes. Motivation relies heavily on how you feel. Discipline… Doesn’t give a shit how you feel. Discipline… Doing what you say you’ll do… When you said you would do it… To the best of your ability. You can always be disciplined… Discipline often leads to feeling motivated. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction

How do you put 100 days together…training hard…eating perfectly…and getting solid recovery…? One day at a time. Most people won’t start…because putting a solid number of days together to reach the goal is overwhelming. All I ever ask for is today. Just be dialed in and on point today. We can do tomorrow when it gets here. Shift your perspective so that you are empowered…One day at a time! The right mindset is energizing. ⁣#OGKnowledge #beaforce #ForcePerformance #discipline #commitment #iam1stphorm #routine #75HARD #discipline #mindset #hypertrophy #macros #nutrition #theOG #npc #ifbb #bikini #s2faction