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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.

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Thinking about hiring a personal trainer or lifestyle coach but not sure if it’s the right move?

This post breaks down who can benefit the most and how to know if it’s time to invest in guidance.

Swipe through to see if a coach could be the missing piece in your journey.
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#postpartum #homegym #trusttheprocess #momlife #stronglikemom #inspirationalwomen #militarywife #momlife #mental #iam1stphorm #1stphorm #duespaid #wedothework

Three days. Three little kids. One long road trip to Texas. And we actually enjoyed it!

Here’s how we made it work:
- Snack & picnic-style meal prep
- Interactive books, stickers, and coloring books
- Sensory weighted stuffies
- Storytime podcasts & the occasional movie
- Playground stops every three hours
- Hyping it up the entire time

Now, let’s see how the trip back goes…

as for staying on “track” with Training & Meals on the road

I kept it simple—because it really can be that easy. Frequent stops meant we got plenty of movement, and our picnic-style meals made it easy to hit my protein and stay on track.

- Shredded meats & deli sandwiches
- Protein shakes & cookies
- Tons of fruit
- String cheese
- Homemade muffins

Breakfast was hotel-style, with protein shakes to fill in the gaps. Dinner was usually from a restaurant, but I kept it simple— listening to my body.

Road trips with kids don’t have to be chaos, and staying on track doesn’t have to be complicated.

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

I found a fun way to add more weight to my cyclist squats right before our trip—front squats work, but Zercher squats are another solid option!

Cycle them in and out—Zerchers build raw strength and posterior chain power, while front squats hit quad-dominant stability. Both forge unstoppable lower body strength. 🫡

My last workout before the road trip, I threw them in, and now I’m seriously craving some garage gym time….

For now, runs and resistance bands are keeping me in check!

Still have that half marathon coming up!!

…. Oh & yes … I’m guilty; I like to slip on my barefoot shoes (but only these) 😂🤷🏽‍♀️

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

Who’s been seeing progress in ways beyond the scale? Drop a 💪 in the comments!

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

You know… I’ve always been told it takes a village when it comes to raising kids.

Being a military family, our village is spread out all over the country—family and friends supporting us from miles away. Most of the time, it’s all virtual, a text message here, a FaceTime call there.

But the other day at the park, I had a realization. These little girls—laughing, running, looking out for each other—they are my village.

The way they cheer each other on, share snacks, and hold hands when someone is feeling unsure… it’s a reminder that support isn’t just about proximity. It’s about connection.

Sometimes, your village looks a little different than you expected. And sometimes, it’s right in front of you, in the small, everyday moments.

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

If you had told me a few months ago that I’d be training for a half marathon, I probably wouldn’t have believed you.

Actually… that’s not entirely true—I ran a 10-miler back in October.

But if you had told me I’d be doing it again? That would’ve surprised me.

Running has never really been my thing—aside from sprinting and jogging in soccer. But here I am, gearing up for 13.1 miles on May 18.

What changed?
One of my clients. Their dedication to running made me rethink my own approach.

I’ve always prioritized strength training, movement, and overall wellness, but seeing their passion for running sparked something in me. So, I decided to challenge myself. And to my surprise… I’m actually enjoying it!

The process hasn’t been easy, but I’m learning:
✅ Running isn’t just about speed—it’s about consistency.
✅ Strength training is a game-changer for injury prevention.
✅ The mental challenge is just as rewarding as the physical one.

With 10 weeks until race day, I’m embracing every step—even the tough ones.

I mean, we’re here to do more & get better daily, right?

So… If you’ve ever told yourself, “I’m not a runner,” I get it. But maybe you just haven’t given yourself enough time to enjoy it.

Who else is pushing themselves outside their comfort zone this year?

Let’s keep going!!

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

If you didn’t already know…

I’ve been in a bit of a mental funk.

Apart from cleaning and organizing… stepping outside in the sun really helps me recharge.

I like to say I’m “solar-powered,” 🤷🏽‍♀️ and honestly, I need that warmth to feel truly rejuvenated.

The only issue is that with winter still hanging around, I can’t get enough of it.

I’m definitely ready for the other seasons now—bring on the sunshine!
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Did you know that spending time in the sun is not just enjoyable, but also essential for your well-being?

Sunshine has incredible benefits for both your physical and mental health.

Here’s why you should embrace the sun for your self-care routine:

☀️Boosts Mood –
Sunlight triggers the release of serotonin in the brain, which can help improve mood and reduce feelings of depression.

☀️Vitamin D –
Exposure to sunlight helps your body produce Vitamin D, essential for bone health, immune function, and overall vitality.

☀️Improves Sleep –
Sunlight exposure during the day helps regulate your sleep-wake cycle, leading to better, more restful sleep at night.

☀️Stress Reduction –
Taking time in nature or simply soaking up some sun helps lower stress levels and promotes a sense of calm.

Just 15-20 minutes a day can provide significant benefits!

Share some ways you do to get out of a mental slump!

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

The last couple of days I’ve been in my head…

&& I felt off

If you saw my stories.. you saw my home was a total mess

& when my space is cluttered, my mind feels scattered, my energy is drained, and even the simplest tasks feel exhausting.

It’s hard to focus, hard to relax, and hard to feel in control….

But today we got it all cleaned up again (well most of it) & when we take the time to clear our space, it’s also clearing my mind. 🧘🏽‍♀️

A tidy home isn’t about being perfect—it’s about creating peace, clarity, and a place where I can actually breathe.

Anyone else feel this?

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

switched up things a little this week
still hit 3 strength days, lots of mobility days, & 2 runs so far - just missing a long run later today
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#postpartum #homegym #trusttheprocess #momlife #stronglikemom #inspirationalwomen #militarywife #momlife #mental #iam1stphorm #1stphorm #duespaid #wedothework

cause same -
most of the time.

Sometimes it’s just about showing up and getting it done, even if you’re not feeling it.

Those workouts don’t always feel great in the moment, but they add up over time.

What day of the week did you feel like you had to push through?

Today (Saturday) was my day… I did not want to get up … but I did 🤷🏽‍♀️

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

Make sure you take your kids grocery shopping with you 🛒✨

Sure, it takes longer…
but live for the memories & life skills!

keep this in mind…
• Little Food Explorers – Kids are more likely to eat what they help pick.
• Sneaky Learning – Counting apples, weighing produce, and reading labels make math and reading fun.
• Sensory Adventure – Feeling rough potatoes, smelling fresh bread, and hearing the beep of the scanner keeps them engaged.
• Patience in Action – Taking turns, using manners, and (hopefully) not knocking over displays.
• Everyday Bonding – Turning a simple chore into quality time together.

My girls love reminding me what they think should be on the list 😂

*don’t forget to message me “HOW” for the Protein 101 Guide - I’ll have a grocery guide soon too … so keep an eye out
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#postpartum #homegym #trusttheprocess #momlife #stronglikemom #inspirationalwomen #militarywife #momlife #mental #iam1stphorm #1stphorm #duespaid #wedothework

this leg day had me aching 😅

I started up this Instagram literally only posting my workouts - & it’s cool to use this platform as an archive for that

which is why I still go back to my roots & share what I do

plus filming workouts helps track progress, improve form, and stay accountable.
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#postpartum #homegym #trusttheprocess #momlife #stronglikemom #inspirationalwomen #militarywife #momlife #mental #iam1stphorm #1stphorm #duespaid #wedothework

Protein is important, but are you getting enough?

Swipe through to learn why it matters and grab your free guide at the end!

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

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

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