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#CONFÍA EN EL PROCESO

Bienvenido a mi sitio web donde pretendo motivarlo y empoderarlo para que tome el control de su propia salud y bienestar.

Desde 2016, SOWO se ha dedicado a promover "Manténgase en forma, manténgase saludable" mientras entrena a atletas de secundaria, estudiantes universitarios, nuevas mamás y padres que se quedan en casa.

Quiero asegurarme de que, aunque esto sea virtual, todavía haya algún tipo de toque personal.

Ponerse en contacto

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El entrenamiento Sunout realmente te da los resultados por los que trabajas. Sam realmente te empuja a ejercitarte a tu máximo potencial y te da los resultados que deseas. Ella trabaja con su horario para asegurarse de que haga ejercicio. También brinda excelentes consejos nutricionales y de suplementos. Muy recomendable para cualquier persona que necesite un empujón extra para hacer ejercicio y perder peso.

LISSET L.

Start your week with the energy from this video! 😂

so much going on here - so much movement lol

but these are the dance breaks that literally save us from all the overstimulation the day brings…
& definitely helps us out with emotional regulation

It’s a “pause” but not really 🤷🏽‍♀️
so… let’s see how many dance breaks we go through this week - any guesses?

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#postpartum #homegym #trusttheprocess #momlife #stronglikemom #inspirationalwomen #militarywife #momlife #mental #iam1stphorm #1stphorm #duespaid #wedothework

I almost didn’t share this video of my bench press.

The crazy thing is, before the lift, I hyped myself up. I was proud—proud that I pushed myself, proud that I got two more reps than before.

But then I got on social media… and, of course, there were others lifting more, others with better-quality videos, others who just look better, period.

And just like that, I started doubting if I should even post this.

Comparison will steal every bit of joy if we let it. It’ll make you question your own progress, downplay your own wins, and forget how far you’ve come.

But here’s the thing—I am stronger than before. I am putting in the work. And that deserves to be celebrated, no matter what anyone else is doing.

So I’m posting this as a reminder—to myself and to anyone who needs to hear it. Your progress is yours. Be proud of it.

*also crazy how I was wearing shorts just 3months ago … where is the 60+ weather?? come back 😭
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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #education

Which of these hard truths hits you the hardest? 💪🏼🔥

#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #fitnessjourney

Knocked down? Get back up. ❤️‍🔥

This Valentine’s Day, celebrate the strongest love there is—self-love.

Your fitness journey, like life, is about persistence, growth, and showing up for yourself every single day.

Keep pushing, keep loving, keep rising. 💪🏼🧡

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Finally getting into some normalcy around here -

I have a tendency to share too much 😂
but to keep it simple - so much went down in the last couple of weeks.

& I’m glad to be reestablishing our routine again lol
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ALSO
I’ve been reading often (so good for my soul - except maybe this book I’m on now…. too much trauma)

any ways I made a correlation of a couple of things I wanted to share:

Some people treat their goals the way some characters appear in a story—

some are main characters, fully committed and pushing forward

while others are recurring, showing up when it’s convenient.

Then there are those who only appear for a chapter, excited for a moment but gone just as quickly.

The key is recognizing which one you are and whether you’re truly investing in your own success or just looking for a shortcut.

be honest to yourself - which are you?

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

When you’re in the middle of a sick season but still want to make progress on your goals, the key is to adjust your approach while prioritizing your health.

Check out the 2nd slide for some tips to follow that can keep you moving forward without burning out

Sick seasons happen, but they don’t have to derail your goals entirely.

Stay flexible and patient with yourself while still making intentional progress.

What goal are you trying to stay on top of right now?

I’m working on getting some training in for my half marathon & staying on track with the SOWO team and their own goals 🫡 all while battling the flu (all the kiddos & me) for a second time in less than two weeks
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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #facts

If this post makes it out to you it’s either because…

your tubi acct just glitched cause everyone hopped on to watch the halftime show
or
you’re getting off cause the halftime show is on

BUT glad you scrolled & saw this;
comment SOUP so I can send you the recipe & save it for a rainy day - a soupy day - a flu day 😓

this is the soup that we managed to only have appetite for while sick

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #food

At this point, only humor & sheer willpower are keeping me going 😅

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

are you hitting 8-10K steps daily⁉️

at its core, having this step goal encourages everyone to stay moving & avoid the dangers of a sedentary lifestyle.

Keep in mind though - it’s not just about counting numbers; it’s about creating a lifestyle where consistent, moderate physical activity becomes the norm.

Walking is sustainable, accessible, and manageable for most people!

- Counteracts inactivity
- Can serve as a Mental Reboot
- Supports better metabolism & cardiovascular health
- Keeps you functional & capable of handling everyday activities

Check out the post for some tips to get you reaching those goals- & IF YOU NEED ANY HELP REACH OUT ‼️

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

My brother likes to call us while on his daily walks - today we subconsciously timed ours 😂

Find a way to hold yourself accountable- if you need a FaceTime call or a text nag let me know lol

Daily walks aren’t just good for the body—
they boost mood, reduce stress, and improve overall well-being.

A simple habit with powerful benefits!

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Some weeks, motivation is at 50%, but commitment stays at 100%.

Got my 3 strength days & 3 runs in, even when I would’ve rather been in bed, reading, or catching up on life.

Showing up is what counts!

How do you plan to show up this week?
… don’t have a plan - DM me; I got you ‼️

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

cool
I’ll give you a list of things you can quit doing

just don’t quit on your goals, your health, or the badass version of you waiting on the other side of consistency.

If YOU feel like you’re struggling to reach your goals or to keep the momentum going - let me help you ‼️

DON’T QUIT
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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Results don’t come from what you do occasionally—they come from what you do consistently.

Every workout, every healthy choice, and every small effort adds up over time.

Stay committed, trust the process, and watch yourself grow stronger, both physically and mentally.

Progress takes time, but consistency makes it inevitable.

If you find yourself struggling or coming close to falling off track - let me help you ‼️

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

The best gift you can give your family is a strong, healthy, & mentally present you.

Family health begins with individual choices.

The habits we form—what we eat, how active we are, and how we manage stress—set the tone for those around us.

By prioritizing our well-being, we model positive behavior for our loved ones, creating a ripple effect that inspires healthier decisions within the family.

Whether it’s choosing a balanced meal, taking a walk together, or focusing on mental wellness, small, intentional steps make a big difference.

Remember, a healthy family starts with you.
‼️DM me to get started on YOUR journey‼️

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Feeling under the weather reminds me how important it is to slow down and listen to my body.

Resting may not feel productive, but it’s the most essential step to recovery.

Here’s to patience, healing, and trusting the process.

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #sick

Currently - my go to breakfast is…
making this omelet:

2 eggs
3 tbsp egg whites
1 serving of deli turkey slices
1.5oz of taco seasoned ground beef
1/4 cup Mexican blend cheese
1/3 cup baby spinach
some tomatoes

Usually I side that with some whole wheat toast or some baby potatoes 🤤 PLUS lots of berries

What’s your favorite breakfast food??

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #kitchen

Always moving - always eating - always hydrating

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Are you going through life checking these off?

a “non-negotiable”
pretty much refers to essential habits or principals that are crucial for maintaining your overall well-being

They are not open for debate or modification

& serve as guiding principles

💾 save & share if you need this as a daily reminder‼️
& if you NEED MORE; comment below or send me a message

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- Daily Movement;
boosts physical and mental health, increases energy, supports weight management, and helps maintain independence with age.

- Protein Intake:
supports muscle repair, metabolism, satiety, cellular health, immunity, hormones, and overall body function

- Hydration:
supports digestion, cognition, appetite control, skin health, physical performance, and toxin removal.

- Nutrient Dense Meals:
boost health, stabilize energy, support digestion, immunity, mental health, and improve skin and nails.

- Self Care:
reduces stress, boosts health, prevents burnout, enhances relationships, builds resilience, and improves sleep.

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Take a dance break!

quick, fun way to boost energy, relieve stress, spark creativity, and refocus your mind.

Plus, it gets you moving and lifts your mood.

Dance it out— even if you don’t know how 🤷🏽‍♀️

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

This is the reality of working out
during winter
in a garage gym
with a tiny heater
at 5am

😂

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Last week I asked: “what’s stopping you from working out?”

& the majority of you voted low motivation-

so first off I’m going to tell you something you might’ve heard before…

motivation is the worst thing to rely on
that’s like getting on a rollercoaster ride & expecting it to not stop or slow down but be filled with a bunch of turns & drops

anyways the slides above are some tips that will help you push past the days where motivation feels at its lowest

If you need anything from me - shoot me a message

📸screenshot & 💾 save if this helps you out somehow

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

I’m not a chef - & I like things simple … but not bland 🤷🏽‍♀️😅 so this is one of
MY FAVORITE WAYS TO SEASON GROUND BEEF

cook at low - medium heat & add some water to help distribute the seasoning evenly a youll be set!

have that ground beef in a taco, dips, omelets, etc.

*you can easily adjust the flavor to suite your family’s taste buds and heat preferences.
I.E. we like to skip the crushed red pepper

📸 screenshot & let me know when you try it out

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

on the road to hit my goals - it’s always a work in progress
but this is a favorite compound lift

*check out the most recent post on my feed*

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Sharing some knowledge -
so swipe through

& be honest, are you hesitant to try deadlifts?
Cause I know when I first started my fitness journey I was 🤷🏽‍♀️

I thought it was a sure way to get a hernia or mess up the discs in my spine
but after working on form, core, & even going to physical therapy (for some QL tightness) where they incorporated them… the fear dissipated

now I love them (especially when I use my grips lol)

oh another fun fact (& unpopular opinion):
Deadlifts don’t have to be done using a barbell
you can use DBs, KBs, Landmine attachments , etc.

If you need help & are unsure of how/when to incorporate them - send me a message 🫡
I’m here for you

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Snow days aren’t just for the kids—
so here’s a reminder to stay active (improving in strength, cardio, and mobility)

because these little eyes are always watching.

be their example:

build the strength to shovel and the endurance to keep up with snowball fights, and sledding

Fitness fuels family memories! 🤷🏽‍♀️

Send me a message if this resonated with you-
move with purpose, stand with confidence, fall with grace, and rise with strength 🫡

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Do you ever just think about doing something…
& actually let your thoughts win?

Because same.
More often than I admit 🤣

Anyways - squats felt good too!!! WE’RE ON TRACK!
185lbs for 10

Stay tuned cause we’re hitting these strength goals 🫡

Do you need any help reaching yours?? Let me know - I got YOU

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Since we are ending day 5 of the new year & many of you have or plan to start your fitness (wellness) journey

I wanted to leave you with this

& to remind you, if you need anything don’t hesitate to reach out 🫡 I am here for you

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

A year ago I reintroduced strength training (& tracking - mainly to ensure I was eating enough) after giving birth

It was a challenging year—mentally, emotionally, and physically.

I often felt like I was on cruise control, just floating by.

& along the way, I lost a lot of my own drive and sense of purpose

so my word going into 2025 is…
Confidence.

And not just in appearance,

but in everything I do—my actions, my decisions, and my mindset.

This year, I’m choosing to trust myself more, take bold steps toward my goals, and embrace challenges as opportunities for growth.

Confidence means showing up authentically, even when things feel uncertain, and believing in my ability to create the life I want.

Here’s to a year of self-assurance, resilience, and stepping fully into my power

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

Calling all moms who listen to white noise & podcasts (especially Crime Junkies)

lets get strong together 🫡

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #crimejunkie #momlife #homegym

Merry Christmas!

May your happiness shine brightly throughout the holiday season and beyond.

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#iam1stphorm #1stphorm #duespaid #wedothework #phamily #militarywife #momlife #homegym

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