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Hashtags #alphaphlyte for Instagram

Do you love yourself?
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Do you have high self-esteem and confidence?
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If you do, that’s good. But I hope you said yes for the right reasons.
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In today’s society, to many people believe they earn the right to have high self-esteem, high confidence and belief that they are the best they can be.
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But let me tell you... just like getting a raise at your job... you have to earn that shit.
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Don’t get me wrong... self love is great! But you have to love yourself for all the right reasons!
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In life... in order to do the things you want, in order to have the things you want... you have to do a lot of shit you don’t like.
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For me... am I happy with my life? Somewhat.. not satisfied though. I want to do BKO Fitness full time one day. In order for me to do that; I have to keep the job I don’t like so I can afford some of the certifications and all I need. I have to study and learn, so I can properly teach everyone what they need to know to be the best they can be.
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Do I love myself? Yes. But not as much as some would think.
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As a society we need to learn that yes we need to love ourselves. But, we need to realize we need to be accurate with how we judge ourselves and how we can accomplish our goals.
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For example, if you are overweight and unhappy but don’t put the work in to be in better shape.. you lie to yourselves and say you love your body to feel okay. You’re still unhappy !!! This is not okay.
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We have to realize we need to do the things we hate and are afraid of to get to where we want to go and be who we want to be.
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Don’t wish for things.
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Don’t lie to yourself.
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Work hard for what you want. Don’t be scared to fail a few times before you get there.
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Do what you have and work on what you love. So one day you will only do what you love!
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#TeamBKO #BKOFitness


3

THE male rhinoceros beetle looks fierce, with a large horn protruding from its head and has the potential to become a ballistic mercenary killer when given @alphaphlyte OMEGA SANKTION. Once SANKTIONED, they do use their horn for fighting each other— battling over females and for feeding sites on trees, logs, and even crops. The horns then are used to force rivals from a disputed area; they will even knock another male off a tree if they smell a female while on the SANKTION! NOTE TO SELF... Keep this beetle away from the Sanktion!!!! DISCOUNT CODE: mencini10 @phillygainz #philadelphia #personaltraining #personaltrainer #phillygainz #alphaphlyte #omegasanktion #rhinobeetle #longwoodgardens #fitness #bodybuilding #mercenary #alpha #fitness #fitfam #marketing #nationalgeographic #discovery #preworkout #mencinigraphix


0

Do you live your life with purpose?
..... Or obligation?.
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Do you wake up every morning ready and willing to kick ass and do your best? Or do you wake up, go with the flow and accept whatever happens?
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Do you do what you need to do for YOU? Or do you do what OTHERS expect you to do?
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Do you do things that make YOU HAPPY? Or do you do things to just get by and make others happy?
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Over the years, I have learned that it is never a bad thing to put yourself first. I have also learned that it is sometimes HARD to do that.
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I used to think it was selfish to put myself first. Now, it is my REQUIREMENT. Doing things for others first, makes you emotionally and mentally drained.
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You have to realize that your potential is endless. Figure out how you can do what you were meant to do, what you want to do and stop doing what people want you to do.
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Choose happiness over everything.
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You can either wake up everyday doing something you hate, just to get by and please people. Or, you can wake up everyday chasing a dream for something that will make you happy.
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Wake up everyday with the intention of doing what makes you feel alive. Make a plan to do what you love and you will love every single day happy.
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Life is to short. Make sure you enjoy it.
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Take a risk.
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Make results.
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Work hard.
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Be happy.
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#TeamBKO #BKOFitness


3

I’m training hard...really f’n hard!! September 29th is right around the corner, can’t slow down now! 6 weeks to give it my all! .
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I honestly do not think I would be able to survive this preps intensity if it wasn’t for my #omegasanktion preworkout. So thank you @alphaphlyte for a product I can count on to let me get that last rep in even when I am beyond exhaustion! 🙌🏽
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#saturdayslay #saturdayselfie #tireflips #alphaphlyte #supplementsthatwork #workhard and then #workevenharder #trainhard #traindirty #dedication #letsgo #shitsnotgonnadoitself #ocbbikini #preplife #6weekstogo #puttheworkin #fitnessfreak #fitness #fitfam #philadelphia #bikiniprep #phillygainz #sweatfitness


4

Boulder Shoulder day!
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When it come to workouts... I love legs.... but man do I love love doing some shoulders!
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Need some tips on how to get those shoulders bigger and stronger?
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Checkout my workout today and give it s try!
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1️⃣Barbell Shoulder Press: 5x5
Want to feel like a beast? Start off with a flip up motion, add chains and lift! Be sure to only come down to just under your chin!
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2️⃣Machine Shrugs: 5x8
Try to grip a little closer on these! They will give you the pump closer to your neck!
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3️⃣DB Shoulder Press: 4x8
Don’t be scared to go heavy! Just be sure to come down to just under your ear! Don’t do reps they you go half an inch. They don’t provide benefit, only tear up your rotator cuff up!
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4️⃣Seated Machine Shrug: 4x8
Instead of gripping on the handles, set the weights up and grab in between the first 45. This will target your upper traps for an intense burn!
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5️⃣Front Side Raise: 4x10
Start with the handles behind your booty. Do a half moon motion while lifting in front of your face! This will target your front and side delts!
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6️⃣Upright Rows: 4x8
Grab at a wide grip. Bend your arms slightly and use your traps to lift the weight up. Pinch and pause at the top.
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7️⃣Rear Cable Flyes: 3x12
Start with the cables up high. So an x grip and keep your arms straight during the fly motion.
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8️⃣Rear Dumbbell Flyes: 3x10
Slightly bend over and start with the weights on your side and behind you. Raise up like side raises and slightly pause at the top.
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9️⃣Dumbbell Shrugs: 12x12
Finish your workout with an intense burnout! Do 12 sets of 12 with 15 seconds in between!
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Give these workouts a try today and tag me in your posts!!!
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Need more information or help, feel free to reach out!
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Have s great weekend!
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#TeamBKO #BKOFitness


23

Happy Friday !!
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Hope you all kicked ass this week! And are prepared to make this weekend your bitch as well !!
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Today I want to give a shoutout to #TeamBKO !
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I couldn’t fit everyone’s video in here but don’t think I forgot you all! Thank you all for working your butts off and being apart of my journey!
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Big things are coming for #BKOFitness so keel working hard and get rest for the next step coming soon!
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@maraudermike24
@mikecap511
@lexi_colbert
@craigyy_dubbs
@louloubanga91
@briancondran
@matt_yg
@eaquirk
@nickdapick93
@kgambone
@ken_eppley
@chelsea__ann__
@eggfooyung916
@jelliott692
@justin_pigeon
@jon_pigeon
@billetta_24fit
@mark_reichert
@_jacked_daniels
@nikkiz01
@dgatlos0622
@bennymillz02
@edizzzy
@tyler25001
@bryan.lippy @fitlilbritt @sarah_unleashfitness @alexxshipley @milehigh_ak88 @amsmithfit @making.a.better.life @ashley_rogala @_smileyrileybee_ @duggdon @bstaudt631 @chaz_depaul @jackeric @_janine_cash @amandakay_gym_unicorn @x_scarl3tt_x


9

Positive change only happens when you are willing to WORK FOR IT.
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To many people are out here “wishing” for things to change, “hoping” things will get better, or finally go there way.
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But that is not how this world works! Yes you can get positive change by doing nothing. But will that change stay? No the fuck it won’t.
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If you are not happy with your job, your relationship, your lifestyle, whatever the hell it is.. if you aren’t happy and you want to change .. it’s simple.. work for that shit to change.
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A little less than a year ago I stared BKO. With the full intention to do this full time one day. Today my journey got closer to achieving that dream and goal.
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Finally became a Certified Personal Trainer trough #acefitness . @acefitness Now I am officially one step closer to reaching the ultimate goal.
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Does that mean I can relax? No it doesn’t. It only means the grind just became real. And that the grind is going to become harder, and that I will now push even harder for my dream.
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Big things coming this year. This is only the beginning. If you want change, be that change!
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Change starts in your thoughts.
Change starts with your actions.
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So go be the change you want to be and let NOTHING stand in your way.
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#BKOFitness #TeamBKO


5

How did your day go today?
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I’d like to say I put another W next to my day.
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Long day outside at work (which sucked) but never let that ruin the day. Still made it to the gym even though I was extremely tired, sore and burnt.
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Went into the gym today with the intention to make it a quick session with light weights.
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But... clearly it didn’t go that way. I slayeddddddd away!
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Two weeks a go I hit a PR on 1st pin Rack Pulls of 415 lbs. As I got into the sets of my workout, I decided I wanted to challenge that PR.
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I ended up getting 435 lbs for 3! 2 reps and 20 pounds over my previous best. That’s enough right? Fuck no.
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The only way to get better is by pushing your limits! So I decided to make it 455 lbs. And BOOM officially made my new PR on the 1st pin rack pulls.
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So then I decided let’s try 465 lbs. and I failed.
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But am I disappointed? No!
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I went into the gym with intentions to half ass a workout. And I left with one of the best workouts I ever did.
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Moral of the story... never skip the gym. Never be afraid to push your limits. And never be afraid to fail.
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If you want to grow and become better... don’t challenge those around you. Challenge the one within you.
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I push myself everyday to become better. Not just in the gym. But as a person in general.
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And let me tell you... it truly pays off in every aspect ten times over.
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Believe in yourself.
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Trust yourself.
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Work hard.
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Push your limits.
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Become better.
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#TeamBKO #BKOFitness


9

Finally official. The @acefitness #AceCPT has finally come in!
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Looking at your newest Certified Personal Trainer!
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Hard work pays off! Never settle short of what you want. Work for it. Earn it. Enjoy it.
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#TeamBKO #BKOFitness


17

SUCCESS DOESNT HAPPEN OVERNIGHT.
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That is such a simple - yet hard thing for is to comprehend.
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Just a little reminder to myself, and to all of you that things take time! Rome wasn’t built in a day. So nether will your success. If you work hard, do the work, eat well - the results will come!
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It is important to trust the process. And remember that your goals are not going to be the same as someone else’s. So don’t get distracted or discouraged by others journey.
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This is your path.
Stay on track & stay focused on YOU. Remind yourself why YOU started.
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Don’t quit because you don’t see the results after two days.. stick to the plan! Consistency is key! Everyday will not be easy. Some days are going to be hard as hell. But those are the days that are most important. Push yourself and you will progress closer to your goal and you will become mentally stronger. Never quit!
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There are to many people who are inconsistent and quit on themselves. To many people do not take pride in the fact that they are capable of anything. Do not set a goal and expect to reach it by not doing the work! Push yourself, don’t make excuses and instead of saying what you should do - just do it!
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Results only happen when you give 100% - 100% of the time! Not just when you feel like it!
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You can conquer your goal you set, as long as you know it takes time and you are willing to do the dirty work. Don’t depend on other people- hold yourself accountable because nothing will be handed to you. If you make the right choices - you CAN and You WILL get the results you want!
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We all tend to be impatient sometimes. I myself tend to “want things RIGHT now.” But, that usually is not the case and it leads to disappointment. That is not how life works. Once we realize that.. we will be happier. Things take time. Things take work. So put the work in and get the results! Never give up!
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Need help? Contact me now for advice!
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#TeamBKO #BKOFitness


2

Shoutout to team @alphaphlyte for always keeping me fueled during my workouts!
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But today was an off day for me. Instead I spent time with my brother and mom at the @phillies game!
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How many of you take actual days off?
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Considering the fact that I work on asphalt everyday... I technically never really have a day off.
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But considering the fact that I did no athletic or fitness related activity today, except from the #BKOdaily100 it’s considered an off day!
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So why should you take a day away from the weight room?
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1. Injury Prevention. Takings day off prevents your body from overuse. It slows all the little things you don’t even notice in your body heal up. If you push to hard without a break, your joints will suffer and that’s when injury happens.
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2. Muscles Need Rest. When you lift weights you’re essentially tearing muscle fiber. So without rest. You are just going to keep rating those fibers up without allowing the muscles to repair. So rest them up!
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3. Your Performance Won’t Dip ! A lot of people think taking a day or two off will cause them to lose their “gains”. But let me tell you how wrong you are. It takes two weeks of non-activity before you start losing on your performance. So a day or two off won’t hurt you at all, it will make you feel stronger when you go back.
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4. Sleep. When you train everyday without rest, your body is fighting to recover even more. So the over training will cause you to have bad sleep, or no sleep at all. So take a few days to get that needed sleep for optimum performance.
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5. Immune System. During periods of heavy activity our immune systems constantly try to repair our muscles and joints. If we don’t give them a day with no activity when will the immune system get the time to catch up?
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6. Mental Edge. Sometimes we workout so much we don’t have that fire to crush it like at the beginning. So taking a rest will rekindle that fire. It will help you no longer feel burnt out and be ready to go 110% again!
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Just like working out helps build muscle. Rest days help build muscle as well. So plan accordingly to allow yourself to get that rest so you can achieve your goals and feel good the entire journey!
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#TeamBKO


6

Oh it’s hump day?
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Let me be like the typical girl on Instagram and post a #bootygains picture!
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Who likes a nice butt? Everybody does!
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How are my gains coming along?
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#TeamBKO #BKOFitness


12

Do you live your life with purpose?
..... Or obligation?.
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Do you wake up every morning ready and willing to kick ass and do your best? Or do you wake up, go with the flow and accept whatever happens?
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Do you do what you need to do for YOU? Or do you do what OTHERS expect you to do?
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Do you do things that make YOU HAPPY? Or do you do things to just get by and make others happy?
.
Over the years, I have learned that it is never a bad thing to put yourself first. I have also learned that it is sometimes HARD to do that.
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I used to think it was selfish to put myself first. Now, it is my REQUIREMENT. Doing things for others first, makes you emotionally and mentally drained.
.
You have to realize that your potential is endless. Figure out how you can do what you were meant to do, what you want to do and stop doing what people want you to do.
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Choose happiness over everything.
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You can either wake up everyday doing something you hate, just to get by and please people. Or, you can wake up everyday chasing a dream for something that will make you happy.
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Wake up everyday with the intention of doing what makes you feel alive. Make a plan to do what you love and you will love every single day happy.
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Life is to short. Make sure you enjoy it.
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Take a risk.
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Make results.
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Work hard.
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Be happy.
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#TeamBKO #BKOFitness


1

Chest day for the win!
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When it comes to chest day I see so many people doing the “typical” chest workouts. Then I hear those people complaining that they can’t make any gains to there chest.
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And it’s really an easy solution to turn your workout from the typical chest day to the gain day.
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So how can you make the most out of your chest workout?
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1️⃣Stop relying on the flat bench press. Yes everybody always asks “how much can you bench?” Unfortunately, this exercise doesn’t really hit the chest as well as you would think!
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Yeah you may want to have a good bench press, but going super heavy on it won’t truly make your pecs pop. To many people overuse this exercise at their chest day staple, and that needs to stop.
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Instead of always going heavy, start doing reps of 8-12 sometimes, get the squeeze! And if you really wanna bench a lot, try out video 2.
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2️⃣Train UPPER CHEST! So many people focus on flat! But if you really want to build they chest, start focusing on doing incline!
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Try doing alternatives to incline presses like in video 1. These will make your chest full and pop out of that v-neck shirt.
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3️⃣Stop relying on the machines. So many people use the machine and rack to do there chest workouts. But they is actually hurting your results.
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Do mostly free weights. Do no more than half of your chest workouts with machines. And if you do use he machines, make sure they are for the stubborn middle and outside chest, and make sure to squeeze.
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Like in videos 3, 4 and 5.
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4️⃣Work your muscles not the weights! By this I mean, don’t go to heavy to where your form is shit! Utilize strict form rather than worrying about doing a weight your gonna blow your nuts with.
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5️⃣Focus on contraction. Instead of lifting a crazy amount of weight, start focusing on making your chest work throughout the entire rep. Squeeze, and pinch during each rep. This will force your chest to grow!
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Stay focus on on these 5 simple tasks for chest day and I promise you... your results will changes.
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Still need help? Contact me now to get started!
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Did this post help you? ⏬⏬
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#TeamBKO #BKOFitness


43

Push yourself to the limit!
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Challenge yourself!
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Be the best you can be!
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How bad do you want to achieve your goals? How bad do you want to become better?
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We’ve all pushed ourselves to the “limit” before, but how often do we do it?
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For those of you who want your dreams to become a reality.. you do it every single day. For those of you who just talk a bunch of shit... you never do it.
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For me.. I push myself to the absolute limit every single day. I push myself to the limit with every single tasks I do.
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Some of you may think that’s because I drink a lot of energy drinks or am more intense... but honestly that’s not the case at all, that’s just your excuse for why you are lazy and I am not.
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I push myself to the limit every day because I want to improve myself everyday! I want to better myself in every single aspect of my life, every single task and day.
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How often do you stretch your limits and test yourself? How often do you peer into the food of your unknown ability?
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I am willing to bet it isn’t as much as you should.
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Some of the most incredible accomplishments throughout history are marked by our capacity to push through incredible amounts of psychical and mental pain, to reach new heights and new goals.
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In the words of @therock “Always be the hardest worker in the room.”
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In the words of @andyfrisella “Always be the best at EVERY THING you do.”
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These two statements are what I live by. And they get me to push myself through my perceived potentials every single day.
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This does not mean you have to be better then your friends, or others on the same journey. It means you have to be better than the old you! And it means by being the best, and working the hardest.. you also need to encourage others to be better with you!
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Challenge yourself everyday NOT others.
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Make others better while you make yourself better. That is how you become the best.
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Push through what you think is your limit and amazing things will come to you and those around you.
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Create a goal.
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Push toward that goal in short bursts.
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Challenge yourself to take one more step.
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Learn to never quit.
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What is holding you back?
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#TeamBKO #BKOFitness


11

How bad do you want it?
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I hear a lot of people saying they want to reach there goals as bad as anything.
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Saying that they are going to get in shape.
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Saying that they are going to get stronger.
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Saying that they are going to be healthier.
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But how come I don’t see everyone doing it?
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Excuse my language ... but too many people out there are chicken shit bitches.
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They are scared.
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Scared to fail.
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Scared to get knocked down.
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Scared to start at the bottom.
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Scared to not be perfect at something.
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Scared to not start where they want to finish.
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But you shouldn’t be!
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Everyone who is successful, everyone who is fit or in shape, or famous has started at the bottom. They started by taking action. They started by starting and getting up.
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It’s the getting up and not giving up that got them to the top of their pyramid.
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So what makes you any different?
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I struggle to.
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But I keep pushing forward everyday.
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Me and my man @j worked from 5 AM till 7 PM today. Outside. On asphalt. Nonstop.
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Did we want to workout?
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He’ll no we didn’t. But we did.
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We did because we know our goals and dreams won’t be reached by themselves. So we put the fucking work in!
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We killed the gym today.
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We became better.
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We took a step closer to our goals.
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So are you going to make progress today, or are you going to make excuses?
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#TeamBKO #BKOFitness


13

#fittiptuesday: Stop wasting your workout! Let me tell you about my Monday.... I woke up, posed a little, did fasted cardio, made my breakfast, went to work, came home, got my lift in (shoulders and chest), taught my barre class, got some cardio in, and then posed for 15-30 mins... if you are struggling to just do half of those things and you are not getting the focus you need it’s time to try something different. During my prep I rely on the omega sanktion preworkout, it keeps me going, gives me massive pumps, and keeps me in my zone so I can target the muscles I am working on. .
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By the way #nofilterneeded, that #omegasanktion makes my #selfiegamestrong! 💪🏼
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7 weeks out!!!! 😱
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Head over to @phillygainz and don’t forget Erin10 at checkout to save your some money! #ilovesavingmoney .
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#notatransformationtuesday #supplements #alphaphlyte #phillygainz #selfiequeen #gainz #girlswholift #posing #posingpractice #fitfam #fitgirls #ocb #ocbbikini #bodybuilding #npc #npcbikini #bikinigirl #trainhard #eathealthy #bethebestversionofyou #leaningout


7

Happy Monday!
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That means it’s heavy #LegDay
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Today’s workout was pretty brutal. Legit couldn’t walk when I left. That’s good though.
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I’ve got a lot of questions lately from who are trying to gain some size on there legs. And a lot of you have told me you do rep ranges between 10-15 reps.
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So there is an easy fix to putting weight in your legs .. GO HEAVIER!
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Yes.. that means so less reps, with heavier weight!
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Don’t be scared! You will be fine!
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You want those legs to grow, you need to go heavier. We use our legs all day everyday. So why do you expect Doug volume training to add more size? You need to add more weight to dig into the deep muscle fibers.
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Here a sample workout for you to do and some clips from my workout today!
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1️⃣Leg Press : 5 sets of 5.
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2️⃣Front Squat Stand UPS:
10 sets x 5(3), 3(3), 1(4)
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With these you will focus on your front legs! Start with the bars at your low point. Get into your regular front squat position. Be sure to put your hips under the bar, stand up and repeat!
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Doing this set and rep ranges, you get volume and reps.
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3️⃣Back Squat Stand UPS:
8 sets x 5, 4, 3, 2, 1(4)
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Keep the rack starting at your low point. Get in your regular squat position, hips under the bar. Stand up and repeat.
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This will focus on that 🍑.
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4️⃣Walking Lunges:
4 sets x 8(2), 6(2)
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These will crush your entire leg. Walk down a hill if you can! Try to kick your leg up in the firsts motion to make them harder.
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Also superset all of these with those stubborn calves!!! Go heavy on them to. So 3 sets x 8-10 reps on whatever you do!
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Need more help with legs? Message me now and let’s figure it out for you!
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Try these workouts out and tag me in your posts!
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#TeamBKO #BKOFitness


51

When it comes to achieving your goals and dreams, what is your motivation?
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When it comes to getting the work done when you are tired and don’t feel like doing anything, what is your motivation?
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For me my #motivation comes in many forms.
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It is important to take moments out of your life to appreciate the things that motivate you. The things and people for which you try to be successful for. Because without them, everything you are working towards would be worth nothing.
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1️⃣My friends. Without these guys and gals in my life, who would I be able to complain to? I use all of my true friends as motivation every single day to do what I do! Without yaw, I would of never gotten out of the dark place of my life a few years ago. I would of kept spiraling down, and who knows where I would be now. So I thank all of you for helping me keep my head up, keep moving forward and to have people to be thankful for.
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2️⃣Luna the #BKOMascot . Yes my dog is motivation. Everyday she shows me the meaning of love. One of the best parts of my days is coming home to her. Doesn’t care about my faults, how I look, or talk. But always shows me love. So I am motivated to work hard to get her all the toys she deserves.
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3️⃣My followers and clients. I may be helping you with workouts and what not but the effort yaw put into making yourselves better only motivates me even more to better myself. Everyday I refuse to give anything less than my best, so I know you will to!
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4️⃣My Family. So many of you I could shout out here! But thanks to so many of you.. I refuse to settle for anything less than I know I am worth.
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For starters, pops up in heaven. I am constantly motivated by you. All I have to do is look at my shoulder and I know you are watching over me! I won’t stop grinding till I know you are happy. And as for my mom... I won’t stop until you have everything you deserve! You both have taught me the meaning of hard work. So I refuse to do anything less. One day we will be where we should be!
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To my brother and his family, you mean the world to me to! And I will grind so Aubrey has a trainer!
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My aunts and uncles ❤️❤️ grind everyday to repay what you have done for me.
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#TeamBKO


45

New week. New hustle.
.
Before you start crushing this week, take a second to reflect on last week. Figure out the positives and negatives. And figure out a way to grow from them both.
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Take a few minutes to write down your goals. Write down a few daily tasks you want to begin achieving. Write down a few weekly tasks you want to accomplish.
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Write down the negatives from last week, and show you self how you can grow from those and how you can change those. Write down the positive and figure out how you can continue them.
.
Write down your goals and tasks in a notebook. Put them somewhere you can see them everyday. And everyday write up a new list.
.
Make sure you keep things positive. Keep yourself at the top of your list, and keep your goals front and center so it is easier to accomplish them.
.
To many people forget to do tasks because they are so busy doing things throughout the day, week or month. So write them down so you remember! It will go a long long way!
.
If you want to achieve something bad enough then you will back them up with action! Never slack. Always work!
.
Set your goals and create a strategy to achieve them! Don’t just wing it! Plan it out. Figure out what needs to be done to get where you want to be, and then put the work in and make it happen!
.
Comment below or tag me in a post about your goals!
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#TeamBKO #BKOFitness


3

So many people always ask “how can I lose fat.”
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Well I hate to tell you but it is hard work!
.
And it all starts with you putting in the work.
.
In order to lose fat, you have to change your habits and make your habits good.
.
Your body is a result of the habits you chose. If you chose to sit on the couch and eat Cheetos, well your going to look like a chetto puff. But, if you choose to eat healthy and workout, your going to look healthy.
.
For starters, you have to lift weights! A lot of people think doing cardio alone will get you to your goal. But, it will not do that. 🏋🏽‍♀️ .
.
You need to do weights 3-6x/ week. This will help you build lean muscle tissue, burn fat, and burn all day!
.
Next, you need to watch what you eat! A solid way to know what you are consuming is by tracking your calories. Keep yourself on a constant calorie restriction, it will be key to lose fat.
.
Eat more protein!!! Focus your meals around protein more to burn fat. Protein focuses meals will fill you up more and it will prove your muscles with the proper substrates for growth. Surround your proteins with plenty of fruits and veggies!
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Next, get yourself some sleep! Stop sleeping for 2 hours a night. Get somewhere around 6-8 hours of sleep per night! This will help your body recover and relax. Thus, allowing you to kick ass the next day!
.
The most important thing is to stay consistent. Consistency is what will lead you to the results. It is not a sprint. Being fit takes a while. So focus on making healthy habits and you will succeed!
.
Change your habits and your results will change!
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#TeamBKO #BKOFitness


11

Shoutout to my man Albert!
.
@milehigh_ak88
.
Getting that @1stphorm in all the way from Colorado!
.
Making his daily life better with that #microfactor and #optigreens50
.
These two are a staple of my diet and supplement regimen. With the combination of these two, my mind and body feels better every single day!
.
So what exactly is opti-greens-50?
.
As kids, we are all told to eat our veggies! But, some of us don’t actually eat them. So as adults a lot of is (actually almost all of us) do not get the right amount of vegetables per day that our body really needs.
.
Unlike a lot of the “greens” products you see on the market this one is actually contains no synthetic ingredients, 100% non GMO -“and is processed at low temperature for the best product texture and taste.
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With this you get 11+ servings of veggies, along with a blend of superfoods, probiotics and digestive enzymes. This will help detoxify your body, balance your ph levels as well as boost your entirely energy levels.
.
Now what is “Micro-Factor”?
.
Don’t be fooled by the name micro because this package actually provides a big punch.
.
This is a convenient daily package that contains all the vitamins, minerals, and micronutrients your body needs to function at its optimal level. It is a completely gluten free formula of high quality ingredients that will allow you to perform at a higher level in and out of the gym.
.
It contains sleeping enhancing pills called Whole Tart Cherry. Green Tea Extract to increase energy and mental awareness. CLA to boost the immune system. Products to help with blood pressure, boost digestion, as well as control digestion of sugar and lacrosse.
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With this product you will see a huge daily boost and increase of energy levels.
.
Be like Albert and get on your peak performance level today!
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.
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#TeamBKO #BKOFitness


4

AMBITION without action is FANTASY.
.
Set a GOAL. WRITE it down.
.... and GET STARTED.
.
Don’t just THINK forever.
.
Don’t just PLAN forever.
.
Don’t just DREAM forever.
.
DREAMING is NOT enough.
.
You need to do it!
.
Don’t be scared to fail.
.
Be scared NOT to try.
.
Live and learn.
.
Figure out what you want and go get it!
.
What are your goals????
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#TeamBKO #BKOFitness
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3

When it comes to least favorite workouts ... the category ARM DAY is my least favorite.
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Weird right? Yeah I know.
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Most guys want to have those building biceps and thick triceps. So how can I not like arm day?
.
For me, I find arm day super boring. Unlike leg day, or back day .. there is no real struggles during arm day! There are no workouts for your arms like the Squat or Deadlift. So it’s boring for me.
.
But this week, I decided to hit arms anyway since I had a day off!
.
Today I did heavy sets to start off my workout and finished with high rep sets.
.
Here are a few of the workouts!
.
1️⃣ Close Grip Bench Press.
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These are essential for power for your triceps! To many people neglect them because they do bench press on chest day. But do these with a closer grip to power those triceps.
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8 sets x 12, 10, 8, 6, 6, 4, 1, 1
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2️⃣. Machine Dips
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These are awesome for overall tricep strength! If you have one of these in your gym, give them a go! If you struggle with regular dips, these will help you tremendously!
.
6 sets x 12, 12, 10, 10, 8, 24 (drop)
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3️⃣. Preacher Curls
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Perfect for growing the bottom portion of your biceps! Be sure to go all the way down, otherwise you won’t get the full effect!
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8 sets x 12, 12, 12, 10, 10, 10, 8, 20
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4️⃣. DB Hammer Curls
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These are perfect for growing the outside of your bicep as well as your forearm. Parts many people neglect!
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5 sets x 8, 6, 5, 5, 5
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Also added in some core to the workout! As you see... when weights fall you keep going!
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And you do your #BKOdaily100 with pull-ups with chains!
.
What did you do today?
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#teamBKO #BKOFitness


25

Ayyy look what we got here!
.
Shoutout to my mans @bennymillz02 for getting that work in and EARNING that post-workout stack!
.
Shoutout to @1stphorm for letting my man have only the best after his workout!
.
Ben got himself some post-workout #ignition (carbs) and #phormula1 (protein).
.
Take it from him ... this’s stuff is the best!
.
Do you like fruit loops? Do you like gains?
.
Well this Loop D Fruit is for you!
.
Taste exactly like the cereal and is the cleanest, best protein on the market.
.
How does it work?
.
Phormula 1 is a whey protein isolate.
- it is cooked at low temps. So it is high quality and as pure as they come.
- Taste just like advertised. AMAZING.
- Stripes of carbs. So it is food for a low carb diet.
- Easy to mix. Blends great.
.
Ignition - is formulated to be used with Phormula 1 as a quick acting carb recovery.
- promotes muscle growth.
- Replenishes glycogen
- Spikes insulin - jump starts anabolic process.
- Free of sucrose/fructose and starch
.
The ignition spikes your insulin levels - which opens up your muscle receptive. This allows the muscle to absorb the protein more efficiently. The ignition in essence shuttles the protein to your muscles, faster and more efficiently so you can utilize every bit of it for better muscle growth results.
.
Since taking this stack - I give it 90% of the results I have gained.
.
Thanks @bennymillz02 for believing me and joining the team!
.
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#TeamBKO #BKOFitness


17

Let’s be real for a second....
.
Are you always motivated to get to the gym?
... most likely not.
... cause I know I certainly am not.
.
Over time motivation will die out.
But DISCIPLINE and HABIT will take its place. .
Motivation is UNRELIABLE and it isn’t worth your time. You are better to focus on creating habits and routine... rather than motivation.
.
FORCE yourself to do things.
FORCE yourself to get out of bed and work.
FORCE yourself to be better.
.
HABITS are RELIABLE.
Motivation comes and goes.
DISCIPLINE is what keeps you grinding.
.
Not everyday am I motivated to go to the gym. But, I know it is positive. I have a routine and habit I stick to. A lot of times I find myself saying “I have no motivation to workout.” But, I know I have to do it anyway. So I do. Out of discipline.
.
Motivation is the key force to get you started. But, discipline is what keeps you going. It is what keeps you strong.
.
Many times I wanted to quit.
Many times I wanted to take a step back.
.....But I pushed through.
..
You have to train your mind to be a creature of habit and discipline . Then you will never stop pushing for your goals.
.
If you put your heart into something, you won’t need outside motivation to push you.
.
Don’t let your mind tell you you can’t. When you have discipline - the word “CANT” does not even exist!
.
Being disciplined is the key to success. Without discipline you will never reach any of your goals. Train yourself to be mentally strong. Mentally disciplined - and your limits are endless.
____________
Contact me now to get yourself started on the right path to a new healthier/fitter you! Customized workout routines, diet plans and much more awaits you! Come start today!
____________
#TeamBKO #BKOFITNESS


3

Friday’s are for legs!
.
How many of you got that work in today!?
.
Today’s workout was supposed to be a high rep day... but as you see here... I clearly didn’t get the memo.
.
I love legs because doing them makes me feel like a beast! I feel stronger when I do legs. I feel bigger when I do legs!
.
So how many of you can do legs with me!?
.
.
Stared off today by doing some Front Squats with chains. Ended up getting my new person best of 320 lbs w/ chains for a single rep... on my 8th set.
.
Right from 320 lb fronts ... I went into Back Squat stand ups. Also hit a PR for this! I ended up getting 405 lbs. w/ chains for 5, on my 6th set.
.
For those of you out there who think you can’t train legs heavy because you have a bad back, or because you have a bad knee... I am telling you first hand (torn left ACL 3 times, currently gone), (sciatic nerve injury) ... that you can!
.
You just need to train smarter!
.
You don’t really need to go ass to grass to make squats effective! Unless you are doing completion squat... there is really no point! That just puts huge amounts of stress on your knee caps, and ligaments.
.
Instead .. focus on making everything centered around specific target area!
.
For example... with front squats.. place the power rack right at parallel. This will allow you to still focus on killing your quad but, you won’t have to worry about the knees.
.
Instead of squatting to the ground... start the power rack at your lowest point and work up. This will still crush your hamstrings and ass without the pressure on your inner and outer knees.
.
And if you are one to say this workout doesn’t work... please take a look at my leg popping during my sets. You clearly see these do work!
.
If you are injured, or have been injured.. you can still train legs. Just train smart!
.
.
Need advice on leg day? Feel free to message me now for some help!
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#TeamBKO #BKOFitness


60

Happy #flexfriyayy ya'll!! Did u think i forgot??! 😁😁 Strained glute muscle so let me take it out on my chest!! DB flat press baby!!! Killer strength brought to u by THE SANKTION!!! 👊👊😲😲 @alphaphlyte! I'm totally IN TOUCH! 👍 have u even tried it yet??!! Best is yet to come! #watchmework #ironlady #ironaddict #stillonamission #fitnessfreak #inspire #motivate #teambiggiesmalls #fitspiration #eyeofthetiger #workforitdontwishforit #dontstopwontstop #standoutfromtherest #positivevibes #fitfam #befitapparel #gottaloveit #patience #persistence #gymfreak #letsgetbig #myjourney #mypassion #minibeast #alphaphlyte #phillygainz #eatbig #liftbig


5

So you wanna be a beast at the gym tonight huh?
.
To tired? Work to hard?
.
Shut that shit up!
.
Go grab yourself the best #preworkout on the market and all your bitching will go away!
.
You see that weight right there?
.
500 pounds.
.
Did it move it’s self?
.
No the fuck it didn’t! Thanks to @alphaphlyte my skinny ass moved that weight!
.
Take a scoop before working out and you will be the hulk, or she-hulk for all my amazing fitness girls out there!
.
This will give you an insane focus, crazy pump and endurance and strength to be an #avenger .
.
Head over to my bio and click on the link. Then click on #OmegaSanktion and get yourself some magic potion!
.
Or go to www.phillygainz.com . Be sure to use code BKO10 at checkout for discounts!
.
I promise you this will be the best pre workout you ever take. And if you are not satisfied (don’t be a douche about it) I will personally buy you any other pre workout on the market. Just send me your purchase, with my code and tell me how you feel about it!
.
Change your life today.
.
Become better.
.
Become stronger.
.
.
@alphaphlyte
@alphaphlyte
@phillygainz
@phillygainz
.
.
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#TeamBKO #BKOFitness


1

SUCCESS DOESNT HAPPEN OVERNIGHT.
.
That is such a simple - yet hard thing for is to comprehend.
.
Just a little reminder to myself, and to all of you that things take time! Rome wasn’t built in a day. So nether will your success. If you work hard, do the work, eat well - the results will come!
.
It is important to trust the process. And remember that your goals are not going to be the same as someone else’s. So don’t get distracted or discouraged by others journey.
.
This is your path.
Stay on track & stay focused on YOU. Remind yourself why YOU started.
.
Don’t quit because you don’t see the results after two days.. stick to the plan! Consistency is key! Everyday will not be easy. Some days are going to be hard as hell. But those are the days that are most important. Push yourself and you will progress closer to your goal and you will become mentally stronger. Never quit!
.
There are to many people who are inconsistent and quit on themselves. To many people do not take pride in the fact that they are capable of anything. Do not set a goal and expect to reach it by not doing the work! Push yourself, don’t make excuses and instead of saying what you should do - just do it!
.
Results only happen when you give 100% - 100% of the time! Not just when you feel like it!
.
You can conquer your goal you set, as long as you know it takes time and you are willing to do the dirty work. Don’t depend on other people- hold yourself accountable because nothing will be handed to you. If you make the right choices - you CAN and You WILL get the results you want!
.
We all tend to be impatient sometimes. I myself tend to “want things RIGHT now.” But, that usually is not the case and it leads to disappointment. That is not how life works. Once we realize that.. we will be happier. Things take time. Things take work. So put the work in and get the results! Never give up!
.
Need help? Contact me now for advice!
______________
#BKOFitness #TeamBKO


3

To many people make excuses just so they don’t have to do the work they need to do, to get where they want to go.
.
Too tired.
.
Too busy with work.
.
Low carbs.
.
Exercise hurts.
.
I’m not on steroids.
.
I hear these EXCUSES all the time from so many people. And they make me laugh.
.
So many people think they want to be successful when it comes to fitness but, they should just shut their mouth because they don’t.
.
You may be busy with work, you may be sore, you may not be on steroids or you may be on a low carb diet... but let me tell you something that is a lame ass excuse for why you are fat, or why you are weak, or why you feel like shit about yourself.
.
I am always tired.
.
I am not on steroids.
.
I work 12-14 hours EVERY SINGLE DAY. Not at a desk, but on asphalt. And then I get another 5-6 hours a day in for BKO Fitness.
.
But do I make excuses?
.
No the fuck I don’t.
.
When it comes to being in shape, and achieving your fitness goals .. you have to be mentally strong!
.
Yeah you may be tired from work, or on low carbs but let me tell you.. that isn’t the reason why you aren’t lifting heavier weights or doing more reps.
.
The reason is because you are mentally weak. The first and most important thing you need to train in order to be successful in anything ... is YOUR MIND.
.
Become strong minded and you will achieve anything you want.
.
In order to do this you need to do the following:
.
1. Let go of the past.
2. Step out of your comfort zone.
3. Not listen to opinions of others.
4. Don’t avoid change!
5. Be open minded.
6. Don’t be afraid to fail.
7. Encourage others to be great.
8. Master your strengths
9. Build up your weaknesses
10. Don’t try to please anyone but YOU
11. Be patient!
12. Take control of your life.
13. Learn from mistakes.
14. Don’t act without calculating.
15. Encourage help from others.
16. Never give up.
17. Believe in yourself
.
Start doing these everyday and you will become the person you want to be!
.
.
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#TeamBKO #BKOFitness


75

Today is Day 8 of the #BKOaugustChallenge and today’s task is #mosthatedexercise .
.
For me this is an easy answer. I simply don’t know how anybody enjoys running ! When it comes to cardio, I absolutely hate running!
.
Don’t get me wrong.. I love to do agility drills, cone drills and ladder drills. But, long distance running ... I HATE IT!
.
But, sometimes running is really good for you! So, if I have to do it, I make sure I bring the #BKOMascot with me! Because running.... that’s her favorite.
.
In order for me to run further then a mile she has to be with me. I can’t get into the distance running by myself, I get to bored. I’d rather go to sleep on the nearest bench. But she pushes me to dig in and go further.
.
If you ever met her, you know her energy level is through the roof! When I say that I mean she’s like a shark @craigyy_dubbs . She will run all day like those Alaskan bob sled dogs. So when I take her to camps, or take her out to run... if you can run as long as she does... you should be in the olympics.
.
.
What is your most hated exercise?
.
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#BKOFitness #TeamBKO


5

Keg Slams fueled by @alphaphlyte Omega Sanktion pre-workout. @primeintensitytraining really made us work for it this morning, and the Omega Sanktion helped push me through. .
Re-stock coming soon! Don’t forget, Alex10 saves you money through @phillygainz .
.
#primeintensitytraining #alphaphlyte #conshohocken #omegasanktion #workout #fitgirls #girlswholiftheavy #fitnessaddict #fitspo #terminator #kegs #weights #phillygainz #athlete


20

Yeah it may be #tbt but that doesn’t mean you have to look back.
.
The only reason you should be looking back is to see how far you’ve come. To see what you did good. And to see how you can learn from the negatives and failures.
.
Set your sights on looking forward and making progress.
.
Focus on how to be better each day, not stay where you are now.
.
Focus on completing little tasks each day to come closer to your goals.
.
Plan out how to become better.
.
And then work your ass off, execute and achieve your goals.
.
.
Make results not excuses.
.
.
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#TeamBKO #BKOFitness


6

I can’t do it... I’m to tired.
.
Stop bitching and get to work!
.
Today was chest day and that means time to kill those weights!
.
Been working on getting stronger of late. Rather than to burn fat or gain weight, and the results have been phenomenal.
.
Decided to do a BKO Volume Training session again today. #BKOVT
.
1. Started off with some Incline Bench Press w/ chains.
.
Seen here is my last set. Which I thought I needed a spotter. But, clearly I didn’t need that at ally moved that shit easily!
.
Did 5 sets of 10, 2 sets of 7, 2 sets of 4 and then 1 set of 1.
.
2. Then I went on to show people a correct way to do a set of 125 lb. flat dumbbell presses.
.
3 sets of 6, 2 sets of 3.
.
3. Decline Db Press was on the list today as well. Love doing these much more then the barbell Press.
.
Want to add an extra level to these? Turn the weights during the rep! The pump is insane!
.
3x12, 2x10. 1x8
.
4. Decided to try out some incline bench flies today. Thanks to my man @fitagainstodds !
.
Definitely felt an amazing pump with these! Just set the bench up at an incline, directly in the middle of your cables. Pinch at the bottom to squeeze the chest, and repeat.
.
3x12, 3x10
.
5. Oh yeah... I also did biceps today! Finished off with incline Bicep curls! With a twist at the end for the insane pump!
.
For this entire workout I superset biceps as well. And there was more chest work that I didn’t tape!
.
For the entire workout message me now!
.
.
.
#TeamBKO #BKOFitness


41

Today is Day 7 of the #BKOaugustChallenge and todays task is who is your #Fitspiration .
.
A lot of people jumble around their role models. And that is fine. I used to be the same way. But standing here today.. the answer to this question is simple.
.
My Fitspiration is not someone who bench presses 500 pounds, runs a mile in 5 minutes, or looks like Arnold or the rock... it is someone who has inspired millions of people to become better on a daily basis. Someone who makes a shit ton of money but puts benefiting others ahead of all of that.
.
If you are not familiar with this man @andyfrisella you truly need to get used to hearing his name.
.
When I first started BKO Fitness all I wanted to do was make money. I wanted to contact all the supplement companies out there to get free shit. That all stopped when I came across Andy and his company @1stphorm .
.
Because of this man, my entire mindset changed. I used to think I was working as hard as I could. Then i realizes I was working hard but, I wasn’t working as hard as I could towards my GOALS.
.
He made me realize what I wanted with my life. What I wanted to do to make me truly happy. And he made me realize what I needed to do in order to get that accomplished.
.
Listening to him through his podcast @themfceoproject has made me out my goals into action. He has pushed me to become the best version of myself that I can be. To hold myself accountable for every single action I make. And to make sure when I fuck up, I admit it and become better.
.
He has made me realize that yeah money is fucking awesome but that is not what it is all about. In order to truly be happy in life you need to surround yourself with those who are like minded and want the same things. And you have to be honest with every single person around you, especially YOURSELF.
.
This man has failed numerous times, and he never stopped pushing for what he wanted. He was doubted. He was laughed at. But he kept pushing forward.
.
And most importantly....
.
I have learned to stop saying tomorrow and start saying NOW. .
And that simple change of thought has helped my life so much. Not just in fitness but in life as a whole.
.
Who is your Fitspiration?


7

I think it’s funny when people talk about how bad they want it, how bad they work for it.
.
Yet you really know those people don’t work for shit.
.
So you just listen to what they have to say. Listen to all their bullshit on how hard they “grind”. Yet you never see any progress or results from them.
.
Why is that?
.
It’s because most people who truly work for it, and who truly bust there ass for what they want ... don’t talk about it.
.
The more you talk... the less you are probably doing.
.
How many of you know people like this?
.
Don’t be like then.
.
Grind for what you want.
.
Don’t just talk about it.
.
Go fucking get it.
.
Don’t wish for what you want, it won’t happen that way. You will never get what you want without getting it with your actions.
.
Don’t be scared to fail.
.
Don’t be scared to fall.
.
Be like rocky. Get the hell ho and never stop working for that belt.
.
Work day in and day out and you will get what you want.
.
Remember... slow progress is progress.
.
Every day you go out there and make it a WIN. Is one day closer to your ultimate achievements.
.
Work for it!
.
Don’t rest.
.
Don’t make excuses.
.
Make it happen!
.
.
.
.
#TeamBKO #BKOFitness


5

#GOTTALOVEIT baby!!! Great #backattack sesh with my good friend @p5norris rocking our @gli_sportswear shirts!! They are super comfy, form fitting (the tanks) and sexxxxyyy! Grab one and support my friend! U wont be disappointed! Another awesome relationship I gained sharing the bodybuilding culture! God I love what I Do! 😁👍💪❤️ #thisisbodybuilding #physiquecompetitor #bodybuilder #npc #ifbb #gottaloveit #fitfam #fitchick #beawesome #believe #fitnessfreak #inspire #motivate #igfit #fitnessmodel #gymrat #fitover50 #myjourney #mypassion #minibeast #alphaphlyte #phillygainz #teambiggiesmalls #watchmework #dreambig #liftbig #eatbig


2

Today was an off day for me!
.
But it’s Day 6 of the #BKOaugustChallenge and todays task was to chose your favorite type of cardio.
.
When it comes down to cardio... I legit do it all day. I work a job on asphalt in which I grin thousands of calories per day.
.
So when I get to the gym I can be the guy on the treadmill, or bike ... that shit or boring as fuck for me.
.
I need to keep my cardio more engaged and active. And quite frankly I need my cardio to be like my weight lifting.... hard.
.
My favorite type of cardio hands down is hitting the heavy bag. I love that shit. I don’t get the nickname Bobby Knockout for no reason either!
.
There isn’t to many better workouts then hitting the bag. It gets your shoulders, core, back, abs, legs and brain working all at once. And it allows you to take out anger. I like to be like “the waterboy” and envision things I hate while I do the bag work. This makes my workouts bad ass.
.
A close second to the bag would be he ripe drills! Every single one of my camps I put these at the end of the session. Simply because they are the hardest!
.
So many variations to these bad boys you can never get bored! They work your entire body! And they look bad ass.
.
.
What is your favorite type of cardio?
.
.
.
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#TeamBKO #BKOFitness


36

How did I get my results?
.
That is a question I am asked almost daily.
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The answer is PWO (Post Workout) Nutrition.
.
Focus more on post workout nutrition.
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To many people have the wrong idea about it! They don’t understand the importance of it. Frankly, most people actually think that eating carbs after a workout will undo what they did in the gym.
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WRONG.
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I used to think this way too. I used to spend almost double the time at the gym as I do now and not see the results.
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I used to take just protein after I worked out. Never saw the results.
.
Why is PWO important? When we workout we break down our muscles & deplete our glycogen levels. If you are trying to produce lean muscle gain you need to reverse that by supplying your muscles with an efficient protein/carb source.
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This is a must to replenish glycogen levels, take your body out of Catabolic State (muscle breakdown) and shift it into Anabolic State (fat burning).
.
Which is why I swear by and use my @1stphorm post workout stack EVEY DAY. This includes #phormula1 protein and #ignition carbs.
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Phormula 1 is 100% hydrolyzed protein and the second part is Ignition. Which is pure glucose, that shuttles the protein to the muscles quicker. This causes an insulin spike which allows your muscles to absorb MORE protein. Which leads to immediate repair mode & muscle growth.
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Yeah you can eat your dinner after you workout. But that will not get to your muscles as fast as this. It will not hit your muscles while they are in transition mode. Ultimately leaving then in Catabolic State.
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Yeah you can eat a pop tart or just take protein alone. But drinking protein alone will take your body 3x as long to digest it. Leaving you bloated. And not to mention your body will store the glycogen as far. So don’t waste your time with that.
.
Try this post workout stack & I promise you’ll see the results on a whole new level!
.
1st Phorm has 110% money back guarantee & I have free shipping. Check bio for link!
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#TeamBKO #BKOFitness


91

How many of you have been injured and people constantly told you - well your fitness days are over. You will never be the same! You will never be able to be in top shape again! You won’t be able to play sports again. Blah blah blah.
.
Well let me tell you ... all the negative things people say to you are usually 💩
.
We all fall.
.
But, how many of us get back up?
.... not as many as you would think.
.
I have been injured so many times I can’t even count anymore. Tore my ACL 3 times, and currently have a tear in my left knee. Broke my hand twice, fingers like 10 times, I can go on and on.
.
But, it doesn’t hold me back!
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Why is that?
.
Simply because I refuse to stay down.
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There are so many people out there that are worse off then me. So why would I stop chasing my goals, stop going after my dreams - when some people have no choose on what they can do!?
... I WONT.
... so YOU SHOULDN’T EITHER!
.
Two years ago I tore my ACL/MCL/PCL and Meniscus in my left knee. I felt like I was done everything.
.
But, I refused to give up.
.
Stared eating better.
Started doing different exercises.
Less weight - More Reps.
More weight - better form.
.
Changing my lifestyle and the way I worked out has gone a long way. My body feels better. My body looks better. And I am more confident and satisfied with where I am.
.
Your #transformation should be about YOU. Not anyone else, just you. You have to allow yourself to learn new things in order to grow and change for the better. Sometimes what someone else does to stay healthy - just isn’t for you. So, explore new things and find what is best for you.
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If you put your all into things, stay dedicated, stay committed and always work hard - you can achieve any goal you have.
.
Never give up.
Trust the process.
.
.
Need help or advice for new workouts or diets - feel free to message me! Contact me now for new routines, new diets and supplement advice! I will gladly help you reach your goals!
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#TeamBKO #BKOFitnsss . .


4

Walked into @phillygainz just to say hello to my favorite store owner, walked out with another t-shirt (which I immediately cut and cropped...) 🤷🏻‍♀️ #storyofmylife
.
But, c’mon...how could I pass up this sick (and so wonderfully soft ❤️) @alphaphlyte shirt??
.
The only thing cooler than the shirt- the preworkout. It’s currently sold out 😒 but once it’s restocked, you better hop on the #omegasanktion train & get you some before it’s too late!
.
.
In the meantime, head in and stock up on other great supplements (like my personal fave, @dymatize iso100 😍) and amazingly comfortable tees and tanks— aaaand take 10% off of it all with MARIA10!
.
You’re welcome 😏
.
.
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#forzaprofitness #phillygainz #alphaphlyte #dymatize #phillyfit #phillyfitness #onlinecoach #trainer #phillytrainer #supplements #preworkout #protein #gainz #discount #philly #shoplocalphilly #trainforher


7

So you want to be a beast?
.
You want to make gains?
.
Well in order to get there... you are going to have to do what beasts do!
.
You are going to have to kick your ass to make it happen!
.
So many people want to get in better shape, or stronger but skip leg day!
.
Don’t be that idiot.
.
Do legs!
.
But make sure you are doing them right!
.
Here a few tips on how to have a great leg day.
.
1. Attack legs as a weak point! Many lifters suffer from CLS aka Chicken Leg Syndrome. This is because they focus on chest to much!
.
Focus on making legs a priority. Treat them as if they are your weakest point, and crush them!
.
2. Start with squats. The squat is he single most beneficial lift when it comes to both strength and muscle gains. So don’t skip them! Do some form of squat with your leg workout!
.
3. Change up your door position! Don’t always stay shoulder width, or wide width while doing legs! If you want to add size to your legs, you need to hit them at all angles. So adjust how you stand, and hit every part of your leg!
.
4. Focus on your quads! So many people try to focus primarily on flutes. But if you want to grow the overall leg, you need to hit the front of it 🤷🏼‍♂️.
.
5. Boost your training intensity. Stop working out like a little baby! Ass in work drop sets, some partial sets and reduce your rest time! This will burn more calories as well as get your body growing!
.
6. Split up your leg workout. Choose to do either a high rep day or a low rep day one day at a time. Or choose to focus on quads one day, and hamstrings another.
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7. Do not lock on! Save those knees! Never stand with your knees locked while holding weight. Even if it feels light, your ligaments don’t want to have that added stress! So always have an angle in your knees. Be safe!
.
8. Train Calves! If you are like me... your calves don’t grow. But you still have to hit them! Your calves help you stay planted as well as help with your cardio!
.
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With this all said and done, don’t skip leg days! These are the days where your progress truly grows!
.
Don’t have chicken legs.
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Get a booty!
.
.
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#TeamBKO #BKOFitness


5

Happy Monday yaw!
.
So... I wanted to add another part to my #BKOAugustChallenge.
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Simply because I am going to be doing it. So if I’m going to be doing it, I figured i misewell challenge you all to do it!
.
So to go along with the August Picture Challenge, I am now adding in the BKO Daily 100 Challenge.
.
I will keep this simple too!
.
All I require from you is to do a total of 100 reps. This can come from either push-ups, pull-ups, or squats. Or even any type of combination!
.
I don’t need you to post the entire 100 reps. But, I do ask you to post a video of you doing them on either your story, or your wall. And tag me in it! The video can be too doing 10-15 reps, it doesn’t really matter! Or you can post all 100. Whatever works for you is fine with me.
.
Just post the video, tag me in the post and each day you do it will be 3 additional entries into the August Giveaway.
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Now since I am not requiring you to do 100 reps on video, remember this... if you only do 10 and post the video... the only person you are hurting is yourself! So do all 100 and make yourself better!
.
And if you are like me... you will do 100 of each!
.
So what will you win?
.
1. Winner: M-Factor (multi-vitamin) from @1stphorm . Your choice of a 12-Week Workout Routine or Customized Nutritional Plan. As well as, a BKO T-Shirt.
2. Runner up: Choice or 8-week Workout Routine or Customized Nutritional Plan. As well as, a BKO T-Shirt.
3. Third Place: BKO T-Shirt
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Let’s get to work people!
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If you have any questions just comment below or shoot me a text!
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#BKOdaily100
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#TeamBKO #BKOFitnsss


8

Repost @jami__b_ifbbpro with a heavy Sanktion fueled workout !
@jami__b_ifbbpro ・・・
#motivationmonday peeps! Weights up head down! Shit is about to get serious! 50's?? pleazze! Lying flies here! Couldn't be more excited for this #improvementseason season to officially go down! 😉😉😉💪💪💪just warming up! strength by @alphaphlyte!! #letsdothiss #npc #ifbb #teambiggiesmalls #watchmework #ironlady #dontstopwontstop #standoutfromtherest #positivevibesonlyplease #physiquecompetitor #dreambig #stillonamission #fitnessfreak #gymshark #befitapparel #motivation #inspire #thisisbodybuilding #fitfam #fitchick #chickswithmuscles #alphaphlyte #phillygainz


5

Today is Day 5 of the #BKOAugustChallenge and today’s task is to post a “bad habit.”
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My one bad habit is this .. letting the negativity of other people around me affect the way I think, act and feel.
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We all have people around us who are always negative, who see the bad in every situation, expect the bad in every situation, always talk down to you and try to make you feel like you aren’t as good as them.
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We all have people who we work with like this. “Friends” or family like this. And I want to tell you - if you want to be successful and be happy with your life.. you have to get rid of those people.
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I used to think it was ok to think negative. To believe I couldn’t achieve things and expect failure. I worked with someone everyday like this. Who never believed anything good was going to happen. And I thought this way of thinking was ok. Because if you think this way you can never be disappointed in failure right?
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As I grow older I realize that this way of thinking and these type of people are NOT people I want to associate with and not the way I want to think.
.
Allowing yourself to allow the negativity of other people effect the way you act, think and feel is a recipe for disaster.
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I have become much wiser and much more set on achieving my goals, and being happier. And people who are negative are the first thing to go from my life. And if they are still in my life, I need to do the best I can to not let their negative thoughts and talking, drive me away from being happy and always striving to be the best I can be.
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Sometimes we allow certain people to be like this to us because they have done things for us in the past. We think this is okay because of how they previously helped us. But it’s not. I used to be that way. But now I refuse to let that shit slide.
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I am working on making my life the most positive one I can live. It takes a lot of time. You go through a lot of negatives before you can get to the positive. But, one thing I have learned is that you can not let negativity people make you negative!
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Fight through the negativity.
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Let them think they are better.
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Then work your ass off, work in silence and make them eat their fucking words.


4

Sunday rest day?
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Hell no!
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Sunday is when Father Knockout comes out to play!
.
Today I did one of my favorite workouts. One I haven’t done in a while. And one I challenge all of you to try.
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The #BKOabCircuit
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Here’s what you gotta do.
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1️⃣ 3 Miles on the High Bike.
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2️⃣ Ab Machine w/ Machine Twists:
3 sets x 12. 1 drop x 10, 10, 10.
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3️⃣ Decline Raise w/ Leg Raises:
3 sets x 8. 1 drop x 8, 8, 8.
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4️⃣ 10 Mins on Elliptical.
:30 High pace. :30 low pace.
Level 10
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5️⃣Cable Crunch w/ Cable Twists:
3 sets x 12. 1 drop x 8, 8, 8.
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6️⃣Decline Crunch w/ Side Bends:
3 sets x 10. 1 drop x 10, 10.
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7️⃣ 10 Mins on Stairmaster
NO HOLDING.
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8️⃣ Side Twists w/ Leg Raise:
3 sets x 12.
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9️⃣Bicycle Planks:
3 sets x 1 minute.
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🔟 Sauna Pushups:
12 sets of 12.
.
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Give this workout or some of these exercises a try! Tag me in your post!
.
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#AbCircuit
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#TeamBKO #BKOFitness


14

When you work hard for what you want... you will get what you want.
.
Hard work pays off.
.
Stop quitting.
.
Stop giving in.
.
Stop giving up.
.
Start believing.
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Start doing!
.
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#TeamBKO #BKOFitness


4

Happy Sunday!
.
What did you do to become better today?
.
Today marks the 4th Day in the #BKOAugustChallenge and today’s task was to post a picture of my workout attire.
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So I thought it would be appropriate to wear all of my favorite gear! As well as, bring my gym bag!
.
For every workout I bring my @1stphorm Gym bag. Why do I do that? Simply because this bag holds all my essentials for the gym!
.
It holds my #postworkoutstack which includes my #ignition (carbs) and #phormula1 (protein) which I take after every single session!
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It holds my #1stphorm wrist wraps, power reps and barbell clips. Which I use for heavy lifts for easier gains.
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It also contains the thing that gets me going every workout. The thing that turns me into the HULK. The thing that allows me to straight up murder every one of my gym sessions. And that would be my #preworkout called #omegasanktion made by the amazing @alphaphlyte .
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And last but certainly not least... it contains my headphones! Who can lift without those? Yah nobody.
.
So now let’s get to my actual attire.
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You will always see me rocking my @nike shoes. They are a must. Nobody makes better shoes than Nike. Well maybe the chucks by @converse .
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I have found myself always wearing 3/4 compression pants now. They make my legs feel better and I feel as if my workouts are more products. Now you know these are made by the best in the business @underarmour .
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Shorts are also Nike. They have the best fit and the most styles!
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Hat is from Walmart. Sweat so much I gotta go cheap here!
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And last but not least... the shirt!
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Proudly rocking the #BKOGear . Got the customized Red T-shirt on! This product is also available for purchase! They are uni-sex so it fits both make and female! So come get yourself one!
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So what do you wear to the gym?
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What is your favorite brand?
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What’s in your gym bag???
.
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#TeamBKO #BKOFitness


6

Stop making excuses! Make results!
.
I understand that sometimes it is hard to get your results. I know fitness, lifting and dieting are hard and can be scary sometimes. It isn’t as easy as everyone thinks it is to commit to a healthier lifestyle, and it is even harder to stay consistent to it.
.
But, making excuses and not seeing progress is even harder to deal with! And living with the regret of skipping that workout or missing that meal is even worse!
.
I know some days are harder than others. But, at the end of the day - your results are based on your actions. And you are the one in control of your actions and in control of your life and health!
.
To may people say they don’t have time.
....Well I call BULLSHIT.
Cause you do. .
You just have to be willing to make it!
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I personally work 10-12 hours everyday, I run my own company, as well as, studying for 3 certifications, and I have a personal life and dog I need to attend to.
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But you know what... I MAKE TIME. .
Think you have bad genes?
...Well yeah you may. .
But that may mean you can get massive calves or pecks. But it doesn’t mean you have to be a fat lazy piece of shit. It’s your bullshit and bad habits... not your genes!
.
Think nothing works?
... Well maybe YOU are the one that DOESN’T work. You can’t work and diet for a week and expect results. It TAKES TIME.
.
Broken or injured? Yeah I have three plates on my body, no ACL and bone on bone knee, do I complain? No I work around it and become better.
.
So why can’t you?
.
Think your to old? Not true. You may not be able to do as much or as heavy, but, you can still get the work in.
.
The truth is... our society is filled with to many LAZY people. People who make excuses. People who want to find a way out of things because it’s not easy.
.
Fitness, strength and a healthy lifestyle is not easy. It is not for everyone. But, if you truly want to become better, you will find a way, not an excuse.
.
Stop being that lazy piece of shit who constantly makes excuses. You are the problem! You are making it seem normal for the younger generations to quit.
.
That is not acceptable!
.
Find a way.
.
Work hard and be consistent!
.
Make results, not excuses!


5

It’s the weekend... that means the work still continues!
.
What did you do with your day??
.
Unlike many of you, I actually worked today. And I got some work in as well!
.
Took the #BKOmascot Luna for a run.
.
And did some #shoulderworkout
.
To keep it simple today I wanted to talk about how to finish your workouts!
.
For today’s workout it was a simple finishing pump.
.
The usual hypertrophy aka muscle building rep range is 12 Reps. So let’s combine that rev range with a number of sets to get a finishing pump.
.
For your next shoulder workout... finish off with 12 sets of 12 reps on Dumbbell Shrugs.
.
The pump you will get will be insane! Want to be like @tomhardy ... here’s a start!
.
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What did you do today??
.
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#TeamBKO #BKOFitness


9

What is your go to snack?
.
There are so many options out there!
.
But in time of need, what #healthysnack do you choose to go to!?
.
Today is Day 3 of the #BKOAugustChallenge and I had to decide what my favorite healthy snack was. And it was a simple choice!
.
In the clutch.. I always choose @questnutrition #proteinbars ! With so many amazing flavors, you can never go wrong with one of these!
.
So why are these protein bars so good?
.
1. They don’t taste like chalk like 90% of the protein bars out there! With over 15 different flavors, I am yet to find a bad flavor! Chocolate , cookies n cream, apple pie, peanut butter, brownie... you name it !
.
2. High Quality Protein! Not only do they taste good, they actually have a lot of protein in them! Clean protein! Not it’s not a chicken, or your bean protein... but it is a pretty solid to to protein. And of course you need protein to aid in muscle growth and recovery!
.
3. Low in unhealthy carbs and sugars! Most protein bars contain to much sugar and empty carbs just to fill you up. #QuestBars contain a high fiber account which helps your body become full the right way! Stop taking snakes and protein bars that have sugar to bloat you!
.
.
Be on the lookout.. I will be doing a giveaway with some Quest Bars coming soon!
.
.
What is your go to healthy snack???
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#TeamBKO #BKOFitness


10

Repost @jami__b_ifbbpro with ・・・
Happy #flexfriyayy ya'll!! Never look back always look forward! And I'm looking forward to an awesome weekend and getting fired up for a intense lift tonight because without fail @alphaphlyte OMEGA SANCTION gets me GOINGGG!! Feeling tired or not feeling the gym? Take a scoop or maybe 2 😲😲 and u WILL not be sluggish anymore! Puts u in the frame of mind to tear shit UP!! Get urs @phillygainz and use my code Jamib10 for a discount! #alphaphlyte #phillygainz #eyeofthetiger #intensefocuse #intensepump #fitchick #fitover50 #myjourney #mypassion #ifbb #beast #neverquit #workforitdontwishforit #dontstopwontstop #fitnessfreak #gymshark #befitapparel #teambiggiesmalls #watchmework #ironlady #ironaddict #dedication #discipline


3

How bad do you want it?
.
I hate to tell you this... but if you want to be truly successful, you are going to have to WORK for it!
.
You are going to have to give a lot up to chase the dream.
.
This means you won’t be going out and partying as much!
.
This means you won’t be going on adventures or vacations as much.
.
This means you won’t be getting s lot of sleep.
.
But, if you truly want it as bad as you say.. you will do what you have to do to get it!
.
It’s the weekend. Not the weak end.
.
So get to work today!
.
Grind while others rest.
.
Make the difference in your actions show.
.
.
What are you going to do today to become better??
.
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.
#TeamBKO #BKOFitness


11

Today’s back and bicep day was one for the ages!
.
Have you ever heard of “German Volume Training” aka GVT? In case you haven’t, here’s a brief summary.
.
Essentially, it has you perform 10 sets of 10 reps. All with relatively short breaks (60-90 secs). For the most part you would only choose 1-2 exercises per body part to do.
.
So today, I wanted to show all of you what I now call (thanks to @craigyy_dubbs ) BKOVT aka BKO Volume Training.
.
For starters trust me when I say this, 10x10 is not as easy as you may think! It is pretty hard. So why not make it harder?
.
So with #BKOVT you combine both strength training (low reps, heavy weight) as well as, Hypertrophy (high reps, low weight).
.
In order to do this workout you start off with your first exercise of the day as a power lift. No superset. You are going to want to do sets ranging from 1-6 reps.
.
1️⃣Rack Pulls
Today I did 4 different rep ranges.
4x6, 5x5, 4x3 and 3x1
🔻
After finishing the power lift, you are going to start working your way up the rep range ladder. And you will begin to superset!
.
Start off with rep ranges of 7-9. Do 3 sets and then do a complete drop set of both exercises equaling at least 15.
.
2️⃣Close Cable Rows, Wise Pulldowns and Cable Curls.
.
Today I did 3x8, then drop set.
🔻
Next you will do a superset again, with rep ranges between 10-12. Do 3 sets and then a drop set equaling at least 18 reps.
.
3️⃣Straight Pushdown and Rope Curls
Today I did 3 sets of 10 reps. Followed by a drop set.
🔻
Next up, the finisher! No superset required here! But go for it! With this set you are going to do 2 sets of 50 reps. This will get you a final burnout!
.
4️⃣Barbell Rows
Today I did 3 sets of 50 reps.
.
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This is a tough workout. But damn do I feel strong and pumped at the end! Give it a try today! Or something similar and hashtag #BKOVT .
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#TeamBKO #BKOFitness


10

So, this actually makes me laugh.. and it also makes me proud of my team, my work ethic and my results.
.
Recently a few people at the gym and though social media have been asking me, “what steroids are you taking?” Or have been telling other people, “Yeah, he’s on the juice.”
.
So today, I want to tell you the truth about my regiment. And to start.. I will say I am not on any type of steroid and I have never even tried any type of steroid. Believe me or not, that is the truth.
.
So why am I making a post about this?
.
Simply because I want to show all of you out there that you can make amazing results to your body and your strength gains, without taking illegal substances!
.
I have no problem with people taking them, but I 100% don’t. So I want to tell you all what I take because yes I do take supplements. But no, these supplements are not steroids.
.
For starters, all of my workouts are fueled and powered by #OmegaSanktion Pre-workout brought to you by @alphaphlyte . Taking this gives me a better focus, pump, and endurance for my workouts! Completely legal, and best on the market!
.
They are an up-and-coming company based out of PA. If you aren’t familiar go check them out and check out @phillygainz for even more great content.
.
As of right now, all the other supplements I take are from the amazing company @1stphorm .
.
So here’s the layout of my supplements.
.
1. M-Factor Hero: multi-vitamin
2. Full-Mega: fish oil
3. Adrenal Restore: stress relief
4. BCAA: amino acids/muscle growth
5. Creatine Monohydrate: sports performance
6. Intro-Formance: in-workout performance
7. Alphasurge DRV: workout pump
8. Opti-Greens 50: vegetables
9. Ignition: post-workout carbs
10. Phormula-1: rapid assimilation protein
11. Level-1: meal replacement protein
.
All of the above products are the best on the market. If you are not familiar with #1stphorm I highly suggest you go do some research! You will be amazed at how awesome this company is.
.
I also take Apple Cider Vinegar, Green Tea and occasionally I take melatonin to get some sleep.
.
You just have to work hard. Train harder. Eat for your goals. And have natural supplements to help.
.
.
#TeamBKO #BKOFitness


50

Walking into my #weekend like.... .
.
You know how I know I am going to beat this physique in September? Because I went into my only #supplements store #Phillygainz and came across an @alphaphlyte product on the shelf #omegasanktion. With this #preworkout I feel even on my weakest days where I don’t want to even go to the gym that I kill my workout! I know you all have those I don’t want to go to the gym feelings at some point. fit tip: take a half of scoop or a full scoop (my choice) before you go and once it kicks in that feeling disappears and you feel like you can conquer! 💪🏼. #getfocused #stopwastingyourworkouts #getenergy and click the website in my profile and try this stuff out! Dont forget Erin10 saves you money! .
.
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#alphaphlytenutrition #alphaphlyte #fryay #friyay #friyayvibes #itstheweekend #fitnesspost #fitness #fitnessmotivation #ocb #ocbbikini #ocbbodybuilding #ocbcompetitor #bodybuilding #bodybuilder #competitionbikini #npc #npcbikini


6

To many people think that good things happen to those who wait.
.
Let me tell you how dumb you sound.
.
Good things may come to those who wait.
.
But GREAT things come to those who hustle.
.
Stop making excuses.
.
Stop saying you have “no time.”
.
Stop saying you are “to busy.”
.
Stop saying you are “too tired.”
.
Those are excuses weak people use to get out of doing the work that is required to reach the goals they want to achieve.
.
Let me tell you first hand... if you want something .. you don’t have time but you make time! You are always tired, but you still have energy to make effort to get what you need! And you are always busy, but you make sure you schedule time to get the work in!
.
Everyone who has ever become successful is probably busier than you are right now! They were probably more tired then you are right now.
.
But did that hold them back?
.
No the fuck they didn’t!
.
It al comes down to ....
.
HOW BAD DO YOU WANT IT??
.
And it’s simple...
.
If you want it and enough, you will do whatever it takes to make it happen!
.
.
Make results.
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Not excuses.
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What will you choose??
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#TeamBKO #BKOFitness


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Super busy week for me! So that means less workouts... but it means extra hard workouts!
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Today I did a push workout! Crushed some chest, triceps and Shoulders.
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But for some reason I only filmed chest 🤷🏼‍♂️
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Here’s some clips from the workout!
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1️⃣ Incline Bench Press- 6 sets of 8
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I usually do these for sets of 5. But today I wanted to get volume and reps. So crushed them for 8s.
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2️⃣ Decline Machine Press: 5 sets of 8
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Want to get a solid pump? Try doing these with one arm! Instead of putting your entire back against the seat, put half of your body against it and push with the arm closest to the bench!
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3️⃣Chest Flys: 4 sets x 8 (both)
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Legit one of the best chest workouts you will do! Instead of just doing your typical fly motion... add the up and down motion into them!
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The up and down motion will allow your chest to get pumped, and hit the stubborn areas more then just the regular fly motion!
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4️⃣Wide Machine Press: 6 sets of 5
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Dumbbells not open? Try doing heavy chest press on the alternate wide press!
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Try these exercises out in your nest chest day workout! Tag me in your posts and let me know what you think!
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Message me now for the entire workout!
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#TeamBKO #BKOFitness


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Ayyy whose taking part in the @bko_fitness_ #BKOFItnessAugustChallenge !?
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Get over to @bko_fitness_ and start it today for your chance to win some prizes!!!
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#TeamBKO #BKOFitness


5

Ayyyy it’s Day 2 of the #BKOFitnessTransformationChallenge and it’s Day 1 of the #BKOAugustChallenge ... so I had to take a picture at the gym!
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This was post-workout, so yeah I am completely dead!
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Anyway... wanted to give a little #TipOfTheDay .
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I know a lot of people bash everyone who takes a gym selfie. Laugh at the people who take a shot of them self after their workout in the locker room, blah blah blah.
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But honestly.... why do people do that?
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Let me tell you why you should actually be taking more pictures at the gym!
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1. No not because you need to take a picture or it didn’t count. That is by far the worst reason you should be taking a picture. That’s actually the dumbest reason!!!!!
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2. Alright let’s be real.... taking a gym selfie actually keeps you on track with your goals! And posting the gym selfie shows other people what you are working for! It shows them and you that you are serious about reaching your goal! Showing everyone your goal and your plan makes it harder for you to back out. So... it helps keep you on track!
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3. It adds a boost! Going to the gym everyday, eating healthy everyday... it gets hard! Taking a picture and posting it will get you likes and comments. And if your kinder is right, you won’t care how many people like it, but you will use those likes as a jolt of encouragement to keep going!!!
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4. Just like you, there are so many people trying to get fit and healthy. They struggle to. So posting that picture will. It only help you get a jolt, it will help others as well!
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5. There’s nothing more satisfying than to see how far you have come! Even if it’s just a week progress or a few days.. nothing is better then seeing your hard work pays off! So post that selfie!
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See... posting selfies at the gym is beneficial! Stop listening to the people who say “why do you post this.” Tell them to F off.
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If you want to reach your goals, enjoy your journey! Abs surround yourself with those who understand and encourage it!
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#gymselfie
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#TeamBKO #BKOFitness


9

Working out can be fun! Tire flips, keg slams, and sledgehammers at 6:00 AM fueled by @alphaphlyte Omega Sanktion, cause let’s be honest, I’m not doing much of anything at 6:00 AM without it! .
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#omegasanktion #primeintensitytraining #pit #alphaphlyte #conshohocken #philadelphia #thirsythursday #preworkout #tireflips #kegslams #sledgehammer #gains #phillygainz #athlete #workingout #muscle #alwayssweating


9

🚨 August Challenge Alert!
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Starting today, August 2nd .. I will be adding another challenge to BKO Fitness. This challenge is pretty simple and everyone is welcome to join!
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Have you ever seen people do the “Post-A-Pic-A-Day” challenge? Well I am finally going to do one!
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Since I know it is August and I know a lot of people are busy during this time of the year, I want to keep this one simple.
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Most challenges like this require you to post a picture every single day to be eligible to win the prize! But, this time around I will not require “every” day. But, to keep it fair I will require you to do 15 of them! That should be easy, it is only half!
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Also, if you do the 15... every post will count as an entry for the prizes.
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All I ask.. is that you post a picture on your page, and tag me in the post! Don’t just put @bko_fitness_ in your comments! I need a tag, so I can see it and remember! Or you can post it on your story and tag me in your story... that way it will go to my messages and I can save it! Either way is fine!
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So what will you win?
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1. Winner: M-Factor (multi-vitamin) from @1stphorm . Your choice of a 12-Week Workout Routine or Customized Nutritional Plan. As well as, a BKO T-Shirt.
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2. Runner up: Choice or 8-week Workout Routine or Customized Nutritional Plan. As well as, a BKO T-Shirt.
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3. Third Place: BKO T-Shirt
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If you are interested in doing this challenge just message me, or save this post and get started!!
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I will post it on my story everyday as a reminder as well!
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Let’s do this people!
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#TeamBKO #BKOFitness


11

Just a friendly remind... football season is coming up soon .. so don’t forget who the world champions are!
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On another note... today was rest day for me!
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How many of you take “Rest Days”.
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We however all should take a rest day!
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Yeah I know it’s hard to just take a day and not do anything. But, that’s not what I would recommend either!
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By rest day.. I mean a day away from the weights, a day away from that long cardio session, etc.
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So why should you take a day away from the weight room?
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1. Injury Prevention. Takings day off prevents your body from overuse. It slows all the little things you don’t even notice in your body heal up. If you push to hard without a break, your joints will suffer and that’s when injury happens.
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2. Muscles Need Rest. When you lift weights you’re essentially tearing muscle fiber. So without rest. You are just going to keep rating those fibers up without allowing the muscles to repair. So rest them up!
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3. Your Performance Won’t Dip ! A lot of people think taking a day or two off will cause them to lose their “gains”. But let me tell you how wrong you are. It takes two weeks of non-activity before you start losing on your performance. So a day or two off won’t hurt you at all, it will make you feel stronger when you go back.
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4. Sleep. When you train everyday without rest, your body is fighting to recover even more. So the over training will cause you to have bad sleep, or no sleep at all. So take a few days to get that needed sleep for optimum performance.
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5. Immune System. During periods of heavy activity our immune systems constantly try to repair our muscles and joints. If we don’t give them a day with no activity when will the immune system get the time to catch up?
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6. Mental Edge. Sometimes we workout so much we don’t have that fire to crush it like at the beginning. So taking a rest will rekindle that fire. It will help you no longer feel burnt out and be ready to go 110% again!
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Just like working out helps build muscle. Rest days help build muscle as well. So plan accordingly to allow yourself to get that rest so you can achieve your goals and feel good the entire journey!
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#TeamBKO #BKOFitness


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