#leadfromthefront

Guess who? 😍😊

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After draining the oil from your car you replenish it with fresh oil of the appropriate type, right?
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Then why not replenish your body with the same things we’ve depleted it of during a workout?
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During exercise we tear our muscle fibers and deplete our body of glycogen stores. However, the muscles won’t begin to repair and grow until they’ve been replenished.
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It’s not an issue of missing a so-called “post workout window”, but you want Protein, Glycogen and Branch Chain Amino Acids as soon as possible to ensure you maximize your recovery time.
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Since #ignition is a Monosaccharide (Single Sugar / Glycogen) produced by the body, it is designed to reach the muscle 6 times faster than table sugar or other carbohydrate sources! Add in a fast-digesting Protein source like #phormula1 and your muscles have everything they need to begin the repair process within minutes, as opposed to 3 plus hours later compared to other #postworkout options! Since your body works to make repairs it also results in increased fat loss!
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If you have any questions regarding exercise, nutrition or appropriate supplementation, my inbox is always open!
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To read more on this product or if you want to experience the taste of the milk after a bowl of Cinnamon Toast Crunch cereal for your post-workout, visit the link in my bio to receive free shipping and a 110% money back guarantee!
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#firebornfitness
#iam1stphorm

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Perfectly said Kerouac. The good- the bad- the great- the beautiful. Love your life... every minute of it. For it is YOUR life. Choose to love it. •

I love my life... all of it ♥️ I am also extreme blessed to have such beautiful souls in my life that love their life like I do mine ♥️ you know who are... you are my tribe.


Tag someone in this who loves life like you do 💯♥️


#inspirechange #bethechange #transformationcoach #healthcoach #lifecoach #leader #livetogive #lifeofpurpose #leadfromthefront #growthmindset #revolution #recovery #silentstruggle #choices #entreprenuer #bossbabe #healthylifestyle #wellness #drivenfromwithin #makeshifthappen #askmehow #letmeshowyou #mountainlife #movementculture #business #success #habitchange #practicesayingno #loveyourself #selflove

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Get in step!!! 🏃🏃🏃Good little physical training session with the Squad Leaders and Guide #leadfromthefront #leftrightleft #rssclovis 🇺🇲

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There is a reason so many women are getting involved in Network Marketing and changing their family's financial blueprint..they are doing it on their terms.
Taking a good hard look at an opportunity for residual income with the right company and acting on it could really change your circumstances👌🏻 I am so grateful that I found a company that I can help more women with this!💕
Hard work, determination, consistency and commitment!👌🏻

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You never see a four year old buying their own food or groceries at the store.
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It’s up to us as adults to lead by example and to provide them with health food choices.
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Our mission at @butteritupatthemarket is to bring healthier options to Huntington, WV. However I’m not going to lie I selfishly love the fact I can’t take my family to get locally sourced food for any meal at anytime.
#leadfromthefront #butteritup #farmtotable #healthierwv #gotowv #dietitian #nutrition #registereddietitian #getinmybelly #iam1stphorm #1stphorm #bacon

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So lets just say i was going through a massing phase the last couple years. Im on my way back down and you'll be shocked where im at in six months. Im doing it the right way this time, no crash diets, no demonizing certain foods and no magic bars or powders. Just actual food in the right amounts, day in and day out. Reach out if you want to learn more about my aproach. #nutrition #nutritioncoach #leadfromthefront #leadersgofirst

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AWARENESS💥

When I put calorie perspective like this one from @meowmeix in front of my clients, it really creates awareness around their food choices..

So now I ask you, is that drink really worth it? Or how about a hearty solid meal? I’ll choose more food any day! Comment below and let me know! And if you have questions about your food choices DM me💯
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#iCAN #caseyarnoldnutrition #fatloss #guthealth #nutritioncoach #fittips #leadfromthefront #movementcoach #wellness #foodismedicine #femaleweightloss #foodisfuel #bethechange #macroscoach #womenhormonehealth #drivenfromwithin #inspirechange #goodbyebodyfat #femalefoodprep #healthyfood #healthylifestyle #inspirewomen #livetogive #purposedriven #growthmindset #leader #gamechanger #healthylife #planyourday

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Before you start any journey you have to answer 3 questions...
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WHAT? What is it you actually want to achieve?
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WHY? Why you actually want to achieve the goals you have chosen?
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HOW? How are you going to achieve them?
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#what #why #how

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Who you with????

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The Open is here! FUEL your activity & your recovery! Check out this amazing cheat sheet from @laurieking_in3 !
#open2018 #crossfit #foodisfuel #absdontmatterduringtheopen #nutrition #performance #macros #nutritioncoach #leadfromthefront
#Repost @laurieking_in3 with @get_repost
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Tag your kids, tag your wife, tag your husbandddd cuz we teaching errbody out here how to crush the CrossFit Open🙌🏼
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Here’s the quick and dirty: Glycogen stores takes 24-36 hours to replenish

This means that we’re always fueling off the day BEFORE, not necessarily on the day OF (although day of certainly matters too).

Step One in (preparation for greatness) - Let your coach know ASAP if you plan to repeat the workout or “one and done” (yassss, slay & leave it all out there!)

Step Two - Plan out a “refeed day” (aka higher carb day). If you don’t track macros, you’ll simply eat more carbs than usual🍞🍚

If you DO track macros, this might be something like 80-100c more than your usual (or perhaps 40-50c if macro goals are on the lower end and aesthetics are a concern)

Step 3 - Try to eat according to your normal food routine (no NEW foods, ain’t nobody trying to die harder during their burpees).

Consider keeping FIBER and FAT LOW so digestion doesn’t get funky. Proteins & carbs, carbs & proteinnn

Step 4 - Crush your workout and chug a shake immediately after. Ideally this would be one scoop protein + 1-3 scoops highly branched cyclic dextrin (or some other carb powder)

Then go celebrate your AWESOME performance with a high quality meal full of ample carbs and protein with friends👯‍♀️

Step 5 - If repeating the workout, you will hit ANOTHER refeed (aka high carb day) AGAIN the day before the repeat🍞🍚

For most people, this means refeed THURSDAY, perform Friday. Refeed Sunday, Repeat Monday.

(Haven’t tagged your friends in the comments yet? You should probably tag your friends😉)
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Happy Open season friends!

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(swipe --->) It’s not easy being green…  Unless you are @1stphorm Opti-Greens 50!!!
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That could be because there is Barley Grass, Spirulina, Wheatgrass, Alfalfa Grass, Kale, Spinach, Parsley and Broccoli (all #organic and all #nongmo and all grown in the #USA ) – and this is just 8 of the 50 hand chosen ingredients that makes up this #superjuice .

You know I commented last week that I really started taking this supplement to help boost my immunity – Well, I’ve notice my skin clearing up, my bloat is finally going down, and I’m starting to see the scale moving down again!  To be honest, I was slightly concerned the first week as I almost felt more bloated than normal, but I think that may have been my body adjusting to the consumption of all this awesomeness. .

I mix 2 scoops of greens with a ½ scoop of Lemonade BCAAS and drink it about an hour before my workout.  Reach out to me if you have any questions!!! (I do not sell 1st Phorm products, but I stand by them 110%, and will recommend them to ANYONE!!) .
#teamwarriorfitness #yearofthewarrior #iam1stphorm #100to0 #Greens30

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One down, 21 to go! The support up here at Fitness1 is phenomenal! @k_altsch is a big supporter of our foundation and continues to do great things for the veteran community!

#Mission22

MotherRuckerUSA.com MOARFoundation.org

#LeadFromTheFront
#MotherOfAllRucksFoundation
#CoastToCoast #22MilesADay #SuicideAwareness #VeteranSupport #DonateToMOARCharity

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How timely...the CrossFit Open starts today...a time that, more than ever, you need to ensure adequate RECOVERY and FUELLING #GlycolyticSport 🏃‍♂️🏋️️‍♂️🍴

Fortunately, our Director of Education and Head of the ‘iN3/NCI Mentorship’, @laurieking_in3, made this awesome ‘Carb Macro Cheat Sheet’ Infographic 🙌🏻

Happy Fuelling and Good Luck this next 5 weeks #iN3Family

(the good news is that you’ve already gained a few thousand spots due to those who don’t believe that calories will help their performance or recovery...but that’s for another time 👍🏻)

#ALLIN #iN3 #Nutrition #OpenFuelling #PerformanceNutrition #Carbs #GLYCOLYTIC #recovery #performance #individualisedcoaching #LeadFromTheFront

HEAD TO @laurieking_in3 ’s account for the FULL POST

#Repost @laurieking_in3 with @get_repost
・・・
Friends don’t let friends CrossFit on vegetables. Tag your friends who need this cheat sheet🍍

You think this is a joke but seriouslyy, welcome to 2018:
▪️pizza is a vegetable 🍕
▪️kids eat TidePods
▪️sedentary people (that live in cubicles) love inhaling carbs🍪
▪️and yet the people spending 2-4 hours in the gym on the daily are afraid of potatoes and rice

Can we stop the carb-phobia already?

It’s VITAL to understand energy systems in your training modality so that we can properly meet the physical demand of your training.

CrossFit is a GLYCOLYTIC sport (as is Orange Theory, Spin Class, etc) and thus MUST be fueled by CARBOHYDRATES.

Someone that is Bodybuilding may or may not need as many carbohydrates since the exercise modality is a different kind of stress on the body

Weightlifters/powerlifters need for carbohydrates tend to fall somewhere in the middle🏋🏼‍♀️

Important Things to Note About Carbohydrates?
▪️Fruit breaks down to FRUCTOSE which is preferentially stored as LIVER glycogen (NOT MUSCLE glycogen — limit to 1-2 servings a day!)🍉
▪️We want sources of MUSCLE GLUCOSE for exercise (aka plenty of potatoes, rice, oatmeal, etc) 🍚
▪️Carbohydrates are necessarily for optimal thyroid and hormone function
▪️We hold onto 3g of WATER for every gram of glycogen we store (so yes, scale may vary depending on our diet and how many carbs we eat. It’s just water weight!)

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Yes it’s true... believe it or not THE CLIENT CAN BE WRONG!!!!!

You always have to respect extenuating circumstances, sick children and other craziness life throws at people on a daily basis but if a client repeatedly disrespects your services and shows no appreciation for what you bring to the table then it’s time to part ways amicably and grow in separate directions!!!!



#EZ4Wellness #BetterThanYesterday
#5PointsofSuccess #Leadership
#CorporateWellness #HR #OnlineCoach
#ConciergeFitness #HealthandWellness #Goals #MotivationalSpeaker #Patience #Persistence #businessleader #changethegame #outwork #hustle #pushyourself #bebetter #leadbyexample #results #accountability #leadfromthefront #consistency #highstandards #branding #liveyourbrand #growth #Respectyourself
@truedadbod @countri_fit

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I love how they love each other, 💕 big sissy taking care of lil who's been home sick. She's doing better now yesterday was so hard on her with a high temp. Thankful to be able to work while taking care of her. .
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#family #love #beautiful #ilovemylife #blessed #beintentional #beworthfollowing #bereal #leadfromthefront #socialmedia #workfromanywhere

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CONFESSION TIME:⠀
“Do You Need Help?” Over the last several years I have learned so much about myself and several would say I have become more self aware. One of the things I have learned so much about is Asking For Help. So many of us are not willing to ask for help because it exposes us and shines a light on pain, discomfort and areas of our lives that we know need to change. God brought into my life some incredible mentors and examples. These are people that I built a relationship with by choice. They were and are further along in this life journey that I am. I wanted them to help me. I asked them to throw me a life line and help me get to the next level of health, wealth, marriage, relationships and leadership. Too many times we are drowning and don’t know to or choose not to ask for help. Ask for help! It may hurt a little, but ask for help! ⠀
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#iamgregsmith #mentoring #mentorship #askforhelp #dontdoitalone #dontbeanisland #getwell #growth #leadfromthefront #humility #humble #Vulnerability #depression #parenting #father #dadof5 #weightlossjourney #alcohol #divorce #marriage #dating #highschool #pregnancy

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#TBT sometimes it’s about looking at how far you’ve come vs how much farther you need to go.
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2014 vs 2018 we are crushing this year so far...but we have big goals!! Even if it is #turtlespeed I WILL GET THEM!!
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#iam1stphorm #1stphorm #legionofboom #bethe1 #wedothework #duespaid #fatloss #leadfromthefront #transPHORMation #effortyieldsresults #brickbybrick #believe #stayathomemom #run #lift #train #health #fitfam #workout #strongnotskinny #girlswholift #obesetobeast

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“A prudent man should always follow in the path trodden by great men and imitate those who are most excellent, so that if he does not attain to their greatness, at any rate he will get some tinge of it.” ― Niccolò Machiavelli, The Prince
#machiavelli #leader #leadership #leadfromthefront #entrepreneur #businesswoman
#businessman
#startup
#startupnation
#startupgrind
#startupCEO
#businessowner
#womanownedbusiness
#entrepreneurship
#femaleCEO
#CEO
#leadbyexample
#nodaysoff
#extremeownership
#leadershipquotes
#leadershipdevelopment
#mindset
#womanceo #manager #founder #management #visionary

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