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eyeamkaliesbest

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eyeamkaliesbest

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eyeamkaliesbest

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eyeamkaliesbest

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eyeamkaliesbest

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teteriabodhi

Planazo hoy en @bhudacandor #bfrank y sus vinilos. Os esperamos🎊🎉🎊🎉💪🏼👏🏻

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shot_by_six

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shot_by_six

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hotbreadandbutta

Burfffdayyyyy Bish 😘 I was too busy to post them yesterday...but 6/16 #Gemini #happybirthday #Bfrank #Brit

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bfrankthemodel

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afrahines

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chicacmd

Late post from the City of Brotherly Love & Sisterly Affection! Fun times catching up with friends in Philly!! #phillyfun #philadelphia #libertybell #bFrank #drexeldragons #ritenhousesquare #chinatownphilly #phillyfood #weekendgetaways ✈️😎🐲🧀🥩🍕🏙💚

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yogi_twr

#BFRANK TO TRAVEL #🤞 #ktm250 #☠️

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effin_joker_

Man said Loudpack Pum-Pum y’nuh 🚨🚨🚨🚨😩😩😩🤭🤭🤭🤭🚨🚨🚨 . Voiceover by @effin_joker_ . #oldbutgold . . . . . . . . . . . . . . . . . . #loudpack #pumpum #patois #yardies #jamaicansbelike #bfrank #straighttothepoint #pmsl #savageaf #savagememes #whatdidijustwatch #dead #imdone #ffs #blatant #ohshit #toostrong

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sumlikeart

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brandiydoesfitbetter

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effin_joker_

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jfrankracing

Happy Birthday mi hermano. Wherever you are now. We really miss you. #bfrank #lostones #brother

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itsmooky

Who is looking for the man of their dreams? #MCM #BFrank If you work you business right these probabilities can be in your near future: 🔸There is no limit to the times he can see you 🔸He may want show up several times a month 🔸His lucky numbers are '1099' 🔸During tax season, he'll put his arms around you 🔸You can actually can talk abouy him with your friends and everyone likes him 🔸While you help other people, he's right by your side 🔸If you market him well, you can leave him and all his befenits to your next of kin 🔸He can Upgrade you (Beyonce plug) Become a travel professional to change your life and the people around you.

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streetlightmelodies

Extremely grateful for the amazing artists we work with. We couldn't ask for a better team. ❤️ #grateful #thankful #team #family #friends #keyz #bfrank #quotes #singersongwriter #artist #rapper #acoustic #pop #folk

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coachbfrank

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏋🏼‍♂️TIPS TO IMPROVE YOUR PERFORMANCE🏃🏽‍♂️ ...without changing your program, gym, or coach ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸MOVE... With intention. Make every rep count, from your first in warmup to the extras you get between sets. Make your last rep your best rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹COOLDOWN... For at least 5 minutes after workouts. Incorporate breathing and gentle stretches to release whatever you just spent an hour freaking out ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸BREATHE... Learn how to breathe properly during your workouts and life ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹ASK WHY... You are doing what you are doing, and if you don’t know why, figure it out ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸SLEEP... A minimum of 7-8 hours, quality. If you’re not, forget about everything else and make this your focus ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹RECHARGE... Accumulate 30 minutes per day of “recharge” activities - NOT TV, NOT going out…reading, being outside, breathing, meditation, meaningful conversations ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸🔹🔸🔹🔸🔹🔸🔹🔸🔹🔸🔹🔸🔹🔸🔹🔸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you can’t honestly say you’re nailing everything in the above list, look no further. Get your house in order, hammer down those big blocks and watch your performance in the gym skyrocket 👊🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love you, mean it 💛

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coachbfrank

🔥STOKE THE FIRE 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.” - Mia Hamm ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have you ever been super motivated, sat down, written out some epic goals…. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then forgotten about it until you came across that entry in your journal or that piece of paper in a drawer? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ All that enthusiasm lost in the hustle of everyday life womp womppp ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So how can we “keep our motivation going” when life takes over, when we hit a plateau or when we just don’t “feel like it?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ For lack of a less cheesy phrase, I call it stoking the fire. Every single day, you have to add something to your fire to keep it going. Whether it’s reflection, action or the choices you make (or don’t make) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔑THREE ESSENTIAL KEYS🔑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Move It doesn’t matter how, just do it every day. Purge unhelpful energy and regain clarity simply by inhabiting your body and getting your blood moving ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣Write out your ONE THING The absolute, highest priority thing for you right now; then post that sh*t where you can read it every day - by your nightstand, on your fridge, whatever ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣Choose Nourishment Don’t apologize for being picky about your food, about the people you share your energy with or about the things in your environment that can either support vitality and energy or destroy it ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When things sound too simple…do you try them just to be sure or assume they won’t work because it can’t be that easy? Guilty of the former for far too long 😬

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coachbfrank

🧘🏼‍♀️LOWER BODY FLOW🧘🏻‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ And a PR! I’ve been working on the transition from ground into Cossack lunge for AWHILEEE. My hips got super tight when I quit ballet and gymnastics and went straight into soccer (and stopped stretching...dumb). Regaining mobility, and not just passive flexibility, has been massively rewarding these last few years ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a lower body routine I hit almost every day. At this point it’s memorized and easy to roll into ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Single Leg Balance 2️⃣RDL to Lunge Stretch/Rotation 3️⃣Transition to Cossack 4️⃣Transition to Ground & Internal Rotation 5️⃣Back to Cossack (super proud of this) 6️⃣Transition to Pigeon 7️⃣Hip Flexor Stretch Freestyle as needed. Enjoy!

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effin_joker_

You’re always the last to find out 😩🤣😩🤣🤣🚨🚨🚨🚨😩🤣😩😩🤣😩 . Voiceover by @madlipzzer . . . . . . . . . . . . . #charliebrown #thelasttoknow #imdead #imdone #comedy #ukcomedy #bfrank #realtalk #truefriends #deodorant #lynxeffect #wtf #cold #savageaf #haha #humor #jokes #laughter #omg #crueltobekind #madlipz #justforlaughs #voiceover #soh #skit #cartoon #lighties

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coachbfrank

Ya girl’s cheesin’ cuz honestly I didn’t expect everything to be this fun only three months post-solo business launch. But when you get to spend your days journeying alongside people who are invigorated with newfound direction and faith in themselves, it’s hard not to end the day with a smile ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, let’s get you on board. If you’re tired of muddying through the food and lifestyle stuff, and it’s holding you back from living with energy or progressing in the gym…hit the link in my profile to schedule a quick chat. If you decide it’s for you and sign up in April, there’s a sweet little 30% off incentive for your first month (limited time) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #WorkingSmarterNotHarder

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coachbfrank

⚡️💫LIVING A VIBRANT LIFE💫⚡️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I believe everyone has the innate desire to live a vibrant, fulfilled life ⠀⠀⠀⠀⠀⠀⠀⠀ I believe RE-learning how to nourish ourselves through our food, our actions and our environment is a most worthy cause ⠀⠀⠀⠀⠀⠀⠀⠀ I believe anyone who TRULY wants to feel energetic, look like they do and live well is capable of it ⠀⠀⠀⠀⠀⠀⠀⠀ 🌀Practical Tips to Improve Vitality and Decrease Exhaustion🌀 ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Turn off your phone notifications ➡️ Neither of us is the President of the United States. It can wait. At minimum, turn them off after work ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Delete the Facebook app ➡️ You can still check via browser but less chance of getting sucked into those video black holes ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Avoid clutter ➡️ In your space and in your head. Remove something from your living space every day. Meditate, journal or reflect every day to purge excess thoughts ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Move or stretch for 5 minutes upon waking ➡️Check previous posts for easy movement routines ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Fall in love with your physical capabilities ➡️ If you can walk upright, you are already an engineering marvel. Don’t focus on what you can’t do or don’t enjoy, simply appreciate on a daily basis what you CAN do with your body ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Learn how to breathe ➡️ Through your nose, deeply, and often. This is great to practice while driving and boy howdy does it help with road rage ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Get 5-10min of sunshine every day ➡️ Or supplement with vitamin D ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Connect deeply with 1-2 people every day ➡️ Social connection is always one of the top elements associated with longevity ⠀⠀⠀⠀⠀⠀⠀⠀ 📌Create a bedtime ritual ➡️ It should ease you into a relaxed state and start it at the same time every night (don’t @ me with “I live fer the weekends”) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What do you think? Any other suggestions?

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coachbfrank

🛏WAKE UP & GO🏃🏼‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s a no excuses morning flow to kick off your day. You don’t even have to get out of bed to do it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Start with some breath work to ease more gently into (relative) consciousness. I love box breathing for its simplicity and for literally not having to move ⬆️ Inhale 4 seconds 🛑 Hold breath gently at the top 4 seconds ⬇️ Exhale 4 seconds 🛑 Hold breath gently at the bottom 4 seconds (Repeat 3-8 times) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Then move into some internal hip mobility. Cross one leg over the other and pull the leg towards the bed. You should feel this in your hip capsule ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ Switch on over into Child pose to open up your back and hips. Take deep breaths to expand your upper back and loosen up your neck ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ Finally, swing your legs off the side of the bed and lie back into one of my fav hip flexor stretches. Keeping one knee pulled into your chest, reach the toes of your other legs toward the ground while squeezing your glutes. You can then move into some dead bugs (I call them Bedbugs in this scenario HA AM I NOT A CLEVER GURL) to wake up your core ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, to recap… 1️⃣Box Breathing x 3-8 rounds 2️⃣30s/side Internal Rotation Mobility 3️⃣30s Child’s Pose 4️⃣30s/side Hip Flexor Stretch and Bedbugs ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wham, bam, crush your day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PS if you don’t wear Christmas thermals as long as possible into the year are you even living mwah KISSES

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oldskool_hardknox

This is so DOPE I had to repost it!!!! Regrann from @b.frank - Can’t stop Rastafari Love ❤️💛💚 ( I Love this 😀 ) . . . . . . . . ❤️ 💛 💚 . #rastafarilove #rastafari #onelove #music #lovethis #dubsmash #singalong #dope #reggaemusic #reggaemusiclovers #singout #bfrank #rootsandculture - #regrann

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b.frankeyewear

We thought we could brighten your Monday with some colorful eye candy 💫 #BFrank #Eyewear #SoManyOptions

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flightattendantfriendly

Philly has always been near and dear to my heart. So even after a long day on no sleep I had to go check out the B Franklin bridge. I started a four day reset so I am skipping out on the Philly cheesesteak I am legit still craving. I feel like I am torturing myself not being able to have the foods I love or any coffee while working crazy early, BUT I think my body will thank me later or at least that’s what I am telling myself. 💁🏼‍♀️While I love eating and trying new foods in different cities, there are times where you havta have some balance. Also side note: I’m obsessed with my new crabby patty hat. Found it in the guys section at Targy. #Philly #Bfrank #IloveBridges #CravingAPhilly #cityoflove #somanymemorieshere #lovethisplace #loveditforyears #AMsaretheworst #FlightAttendantFriendly

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coachbfrank

☠️STILL WATER BREEDS POISON☠️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have you ever gotten into the kind of funk where the less you do, the less you want to do? That awful place where you just keep thinking about what you “should” be doing (and keep doing nothing)? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Movement is our liberator, my friends. We are MADE for movement, for expression of thought, creativity, and energy. Stagnation is the result of forgetting that we are energetic creatures who need to MOVE our energy OFTEN ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re anything like me, you can sabotage yourself by worrying about what kind of movement is “best” or agonize over all the mental strategies everyone says is awesome ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚠️Oy, got a Public Service Announcement for ya⚠️ There is no “best” program ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The closest thing to the best program is one that feels like freedom, and not punishment. That you will do every day. And gives you reason to appreciate the epic privilege of being able to move and think in ways we constantly take for granted ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, next time you’re in a funk…. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸MOVE YOUR MIND🔸 1️⃣Get outside and stare at a leaf or, like, a cloud for 3 minutes. Feel part of the world. Feel small. You ARE small, smallz 2️⃣Write down 3 things you’re grateful for or just 3 good things first thing in the am 3️⃣Revisit some past goals. Revise them if needed. Post them by your nightstand and stare at them every day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸MOVE YERSELF🔸 🏋🏻‍♀️Join a group class with an instructor who cares how you move. Try to move better than anyone else ⛹🏽‍♀️Remember gym class or warmups from the sport you’ve done in the past? Do some of those drills for 5 minutes 🤷🏼‍♂️Still not sure what to do? Ok fine, stand up and literally shake your body for 60 seconds. Preferably by yourself as this may alarm other humans if done without warning. For real, this is a thing, and you will feel like a nutso if you try it, and then you will laugh and feel crazy but also good (research kundalini for more) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our bodies and our minds are our allies. When we treat them with even marginal respect, the payoff is massive

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coachbfrank

It takes a lot of energy for me to be around large groups of people. Not that I don’t like it! I just have to do it in doses. I knew it was time to move into individualized coaching when I kept noticing how much energy I had *after* consults and jamming with athletes 1-on-1. The people I get to work with simply light up my life in the cheesiest/best way possible. It’s a crapton of vulnerability (on both sides!), and something I will never take for granted ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which makes it all the more exciting when these wonderful people start experiencing the payoff. Here are examples of the feedback I’ve seen within four weeks of starting the Nourishment Program and the the things that make me smile every day even if I’m sitting by myself in my office or at a coffee shop around strangers...🤓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸A client’s response to a question about meal mindfulness: “I'm more aware of how little or how much I'm eating. I'm becoming more aware of the nutrition value of my food. I check in with myself if I'm eating something processed and then try to go for something healthy next to compensate that. I feel like I'm slowly craving more nutrient dense food.”🔸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸This client’s goals center on upcoming wedding and wanting to better understand nutrition for themselves: “I’m actually feeling really great about the changes I’m feeling. Losing weight (about 3 pounds this week) and my pants are starting to feel loose. Now that you ask, I’m not as tired during the day as I used to be….”🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸And something I’ve seen many times with my ladies after addressing quality and quantity of food sources: “This is a lot of information but I'm FINALLY on a "real" period. As per my usual real periods, two days in, I feel amazing. Like a cloud is lifted off of me and I'm alive.”🔸
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Discussing realistic expectations (a major factor of failed “diet” programs) and how to start developing a long-term mindset is crucial. That doesn’t mean you won’t start seeing results quickly…you will just learn how to measure many different metrics to assess progress ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If that sounds like something you’re searching for, I cannot wait to meet you

13

agent_mao

The American Big Ben Starring Benjamin Franklin Pic by @agent_mao 😁 (The lightening kite guy except he didn’t really do the experiment) (The DLS guy except he didn’t really started daylight saying) (Well the 100 dollar guy) . . . . . . . . . . . . . . . . . . #bigben #ben #onelibertyobservationdeck #onelibertyplace #philly #philadelphia #benjamin #benjaminfranklin #bfrank #100dollarbill #sculpture #geometricart #geometric #liberty #travel #downtown #travelblogger #iamtb #citypass #photooftheday #费城 #本杰明富兰克林 #旅行 #jimmysquare #agent_mao #jimmy #weekend

3

coachbfrank

⚠️DRILLS FOR TROUBLE AREAS⚠️ We’re on board with morning and evening movement flows right? We like feeling invincible, sleeping like the dead and recovering like pros? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ok, word ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are four favorites to play with this week that are GREAT at working on common trouble areas: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Thoracic Cat Cows 🔸Single Leg Rock Back to Pigeon 🔸Forearm Support Down Dog 🔸Quad Static Hold ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ These movements aren’t magical, but doing them consistently and WELL could be. Going through the motions is not the same as moving with intention. Ya gotta feeeeeel it. Here’s what we’re troubleshooting ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔻Thoracic Spine ➡️ Sticky shoulders, poor upper spine mobility, poor posture 🔻Hip STAbility ➡️ Stability vs Mobility - If you can’t control your range of motion, you got nothin’ but trouble, chronic back tightness, knee or hip issues enjoy 🔻Shoulder Stability and External Rotation ➡️ Rotator cuff and overhead struggles 🔻Core Stability ➡️ I use the quad static hold daily to wake up my core or set it right if my back is feeling tight ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ K bye, have fun!

12

coachbfrank

“If you listen to how you feel, when it comes to what you want, you’ll never get it. Because you’ll never feel like it.” - Mel Robbins “How To Stop Screwing Yourself Over” (TED talk, highly recommend) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Motivation is fun and makes us feel good…temporarily. But motivation is a tricky bish. We think we need more of it to get where we want. The truth is our brains simply don’t like change, so it creates fake obstacles that sound compelling ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I need to be in shape before I start CrossFit.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ “When work slows down, I can focus on my eating habits.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’ll start after my friend’s wedding.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Any of those sound familiar? We contribute to this mindset that health cannot coexist with living, which couldn’t be further from the truth ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ We don’t need the perfect plan. We don’t need all the information. We don’t need to be mentally prepared or “motivated.” We just need to identify what we want, get going, and learn along the way ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take the first step. Reserve your spot in a workout class right now. Throw some protein in with your snack this afternoon. Get a quick stretch in before bed. I promise you can do this and nothing is holding you back from the goals in your head except the imagined obstacles IN your head

3

coachbfrank

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌪 NEVER DEAL WITH MEAL PREP MESS AGAIN 🍽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s Sunday, and you know what that means? It’s time to meal prep for the week and then spend an hour cleaning up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yeah, clean-up is the worst isn’t it? You’re all proud of yourself for getting your food ready and then your kitchen stares back at you with the carnage of pots, pans, and mess everywhere ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I got so sick of dealing with the huge messes that I decided to upgrade my cleaning game, and I’ve compiled my favorite strategies so that you NEVER have to deal with huge messes again ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸CLEAN AS YOU GO You’re constantly walking between stove, sink, fridge, etc, so use the excuse to rinse that bowl or put away those onions once you’re done with them. It’s more of a discipline thing, but it will become second nature in no time. This goes for all the time, not just on meal prep days ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸RINSE AND RE-USE Utensils especially. You don’t need three forks for one recipe. Whisk those eggs, rinse, dish out that yogurt, rinse. The less you use, the less there is to clean up ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸SOAK YOUR POTS/PANS ASAP As soon as they have cooled even a little, get them soaking. Don’t you hate dealing with those gnarly, hardened pots and getting carpal tunnel trying to scrub them? Avoid all that by soaking them in hot water and dish soap. Then you can come back and rinse them later, easy as can be ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸USE YOUR DISHWASHER AS A DRYING RACK I have to thank @torrecapistran for this life changing strategy. I HATE cluttered counters (I know, aggressive), and hand wash most of my dishes. Drying racks or piles of dishes on the counter are not my thing. Pop them in the dishwasher and BOOM. Out of sight and ready for use. (Make sure you leave it cracked when they’re drying) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸PRO MOVE: LIMIT YOURSELF TO 2 ITEMS Two forks, spoons, bowls, plates and cups. One is honestly all you need (it forces you to rinse/wash your dishes immediately after using which is game changing), but two will massively reduce your clean-up time as well ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope these help! Go crush your meal prep today and set yourself up for a kickass week

8

eyeamkaliesbest

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eyeamkaliesbest

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eyeamkaliesbest

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eyeamkaliesbest

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eyeamkaliesbest

0

coachbfrank

“Ease is a greater threat to progress than hardship.” - Denzel Washington ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In a world constantly redesigned to make our lives easier, it seems illogical to choose struggle or discomfort ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ That was one of the unique things about CrossFit when it started gaining so much popularity several years back. It was a counterculture of humans choosing the path of resistance, even pain, in pursuit of becoming better humans ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was, and still is, the coolest thing to witness. But you don’t have to join a CrossFit gym to experience that. It can be as simple as choosing to move your body for 10 minutes today. Choosing to eat a vegetable with every meal (you know, like an adult 😜). Choosing to go to bed 15 minutes earlier tonight ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mostly because you can choose your pain now, or the world will choose it for you, and, frankly, the world doesn’t care what you want 😬

8

plate_collector

0

effin_joker_

WWE star Brock Lesnar hints that he may return to UFC .. and that the interviewer is an asshole 🤨🤣😧🎙 . Voiceover by @madlipzzer . . . . . . . . . . . . #brocklesnar #mma #ufc #wwe #fighter #wrestling #voiceover #funnyvoiceovers #parody #madlipz #keepitreal #bfrank #upfront #octagon

0

coachbfrank

🔺YOU’RE NOT BROKEN🔺 …and you’re (probably) not special ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’m broken”…..“I’m screwed up” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I thought that about myself for years. Paleo, intermittent fasting, 4-Hour Body, Ketogenic…you name it, I either heavily researched or tried it myself. I was in the gym busting my butt hours every day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Obviously, the only solution was that something was wrong with me. I was broken. I needed something special ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ First things first…please do not ever take someone’s social media post as medical advice, especially if you have a diagnosed condition ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But, regardless of who you are, what you struggle with….you are not broken ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The human body is constantly working to survive. Notice the word I used…survive. Surviving is NOT thriving. We have the ability to thrive. And are we all unique, special butterflies? Yes. Yes, we are. BUT there are basic principles that apply to us all ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸 If you’re not eating quality food in even slightly balanced amounts at consistent times every day… 🔸 If you’re not sleeping at LEAST 7 hours per night on a consistent schedule…⠀⠀ 🔸 If you run around like a stressed out hamster from sunup to sundown and crush yourself at the gym… ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ….STOP LOOKING for the perfect strategy. This industry is built on people claiming proprietary methods and special hacks. I can’t stop this poisonous machine alone. Putting the charlatans out of business requires us to be honest about what we already know works ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start with the basics, one at a time. If you’re crushing the big blocks for a consistent period of time and still not seeing results, THEN you can start asking why ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I say this with all the compassion in my heart, because I know what it’s like to be willing to try ANYTHING, even at the risk of long-term health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If it’s the the logistics, the daily actions, or just overwhelm in general holding you back…I’d really love to help with that ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our bodies are our greatest allies. When we start treating them as such, we get the chance to experience what it’s like to live a vibrant, energetic life. That’s something worth fighting for, folks

5

coachbfrank

BF clients get a deep dive into sleep, sleep patterns and creating the sacred bedtime routine during Week 3 of the Nourishment Program. It tends to be a sticky topic, especially considering approximately 35% of US adults get less than seven hours of sleep per night. The reasons why our sleep sucks always vary from person to person. It’s outside my scope of practice to address sleep disorders or anxiety around those underlying issues ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But it is well within my scope to walk people through the first steps of taking ownership of their sleep practice and the factors that might (probably) be contributing to it ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I never tire of watching the transformation proper sleep can bring. Combined with revitalized daily habits and nutrition, the payoff is nothing short of life changing ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If sleep feels like your nemesis, you’re not alone. Here are some tried-and-true tips that aren’t sexy but definitely work. More than anything, make consistency and time your allies: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸 Expose yourself to more sunlight/light during the day 🔸 Go to bed at the same time every day, no exceptions 🔸 Cut. The. TV. 🔸 Create a bedtime routine at least 30 minutes before you plan on climbing into bed that includes lowering lights, calming practices and light stretching 🔸 Brain dump - if you struggle with racing thoughts keep a notebook by your bed and purge them ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ••••••••••••••••• 🔻Gut Check🔻 Excerpt from “The Urban Monk” by Pedram Shojai: “Most people are terrified to hear the noise right under the radar. That’s why people fear meditation. ‘Holy sh*t, it’s so loud up there!’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ We live in a culture where the norm has become aversion to pain. We don’t like feeling uncomfortable, and our whole culture is oriented toward helping us move away from pain…The yucky undercurrents of our shadows come out in the dark, quiet nights. The mind starts to race, and we can’t deal with what’s coming up ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ We toss We turn We move to distract ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take all the stuff you’ve been processing over all these years, don’t get to it, and then lie down and try to sleep...We can run all day, but in the quiet stillness of the night, it’s all there.”

4

tuckerdalebooth

My Voice Acting/Rapping/Singing Was Featured Again Last Night On @detourtbs I’m The #GoingPostal Chorus & The Voice Of #BFRANK #TheDetour #TBS #VoiceActor

4

coachbfrank

✨⭐️COOLDOWN FLOW⭐️✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Okay, but cool-downs are just a suggestion, an afterthought, right? Who has time to stretch after raging in the gym? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You. You have time, ya noob ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s ok, we’re all noobs. Cooling down has been the loser for long enough, and I’m out to change that. No one (coaches included) seems to prioritize post-workout activities, and if you can guiltily admit to this then you probably fall into 1 of 2 camps: ⠀⠀⠀⠀⠀⠀⠀⠀ 1. You’ve gotten away with it this long, so what’s the point? 2. You’ve rationalized hurting and soreness as a normal part of life (it’s not) ⠀⠀⠀⠀⠀⠀⠀⠀ 1’s - Your time is coming. You can either get ahead of it or jump on the bandwagon of “oh, gosh, it must be my age, everything goes downhill at X.” Which is a bunch of BS ⠀⠀⠀⠀⠀⠀⠀⠀ 2’s - Chronic pain and soreness is NOT normal. Regardless of how hard that workout was, if you are consistently sore or wrecked after a training session, SOMETHING is off ⠀⠀⠀⠀⠀⠀⠀⠀ Think about it…you spend however much time in the gym or working out engaging multiple body parts at peak tension…and then we traipse on out to our cars immediate following our last set or round and somehow expect our bodies to be cool with that (pun intended, ha!). The thing is ANY amount of cool down will leave you with benefits ⠀⠀⠀⠀⠀⠀⠀⠀ Here is a full body cool down to try out. I incorporate these most often because I (and most of my athletes) tend to overuse the front of our bodies, so shoulder and hip openers are a must. This can take anywhere from 2 to 5 minutes depending on how good you like to feel in life ⠀⠀⠀⠀⠀⠀⠀⠀ 🔵 3-5 Minute Flow 🔵 🔸 5-10 Spinal Rolls 🔸 30s Forearm Support Downward Dog OR Scale to Adjusted Shoulder Stretch 🔸 5/side Thread the Needle 🔸 Stretch in Downward Dog, explore and breathe 🔸5-10 Kneeling Cat Cow 🔸 30s/side Prone Ankle Grab (can use a strap, elevate knee if unable to access hip flexor) 🔸 30s Pigeon Stretch 🔸 90/90 Active Hip Rotation to other side and repeat Lean on back into some Dead Man’s to absorb the benefits of your training session. You earned it!

2

coachbfrank

“My nutrition has been forever changed thanks to Bri’s coaching and consults. I have yo yo’d my whole life and had a terrible relationship with food that started with disorders at a young age while playing basketball ⠀⠀⠀⠀⠀⠀⠀ What I found so amazing was when I first met with Bri for a consult she made me feel so comfortable. She started with her story which helped me feel comfortable enough to open up and talk about all my challenges over the years without feeling judged ⠀⠀⠀⠀⠀⠀⠀ I had never really spoken about nutrition with anyone for fear of judgment but she always made me feel so at ease and gave me a whole new insight and courage. She worked with me diligently and has created a whole new outlook on nutrition for me for the first time in 32 years ⠀⠀⠀⠀⠀⠀⠀ I have seen great results with a loss of 4 inches on my waist and an overall feeling of strength and energy throughout life and my workouts.” - Bonnie M. ⠀⠀⠀⠀⠀⠀⠀ It’s incredible what can be accomplished when you align your daily actions with a sustainable plan. From figuring out what fuels her best to totally readjusting her sleeping habits, Bonnie has defined consistency, and it just keeps getting better • • • • • #bfrank #bfrankcoaching #fitness #dallasfitness #dallas #dallastexas #crossfit #nutrition #fatloss #healthandfitness #strengthandconditioning

2

coachbfrank

✨🌟QUICK MORNING FLOW⭐️✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve dealt with overuse injuries, aches and pains for everrrr. Implementing a morning stretch and cool down after training are two of the biggest game changers that keep me moving and training the way I want with less pain than ever. Try this quickie when you wake up to feel better throughout the day, shorten your needed warmup time and speed up recovery between sessions ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For Quality: 5-10 Cat Cow 5-10 Quadruped to Downward Dog 5-10/side Thoracic Rotations Child’s Pose, chill and stretch as needed 5-10/leg Single Leg Rock Backs 5-10 Fire Hydrants 5-10 Hip Circles (Straight or Bent Leg) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Finish with a few rounds of Box Breathing on your back (4s inhale, 4s hold at the top of your breath, 4s exhale, 4s hold at the bottom of your breath). Less is more. Kick today’s ass • • • • • #bfrank #bfrankcoaching #fitness #dallasfitness #dallas #dallastexas #crossfit #nutrition #fatloss #healthandfitness #strengthandconditioning #stretch

6

effin_joker_

Pornstars be like .. 😩🤣😩🤣😩 Voiceover by @madlipzzer - 🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞🔞 - - - - - - #pornstarsbelike #kingbach #comedy #ukcomedy #imdone #imdead #bfrank #wtf #omg #nofucksgiven #nofuck #hilarious #hilariousmemes #memes #voiceover #senseofhumor #humor #lol #savagememes #inyourface

5

b.frankeyewear

Ever wanted to try progressive lenses? Now is your time! Come in and talk to us today about our $199 progressives lens and frame package! #BFrank #Uxbridge #Eyewear #Quality #Affordable

0

b_franki_

0

brandiydoesfitbetter

OKLAHOMA...COUNTRY LIVIN...MOTIVATION!!! THEY KNOW MY PPL WINNIN IN THESE SITUATIONS! My Town Births, Raises, and Grooms So Much Talent!! I can’t Wait to See Everybody Reap from the Seeds That have been Sown! #bfrank been Doin this since his young teen life! It’s Time! #mugmotivation #mugtown #hiphop #countryboys #repwhereyoufrom #entertainment #rapmusic #hustlementality #letsgetit

1

ashley_austin40

It’s not a day that goes by that I don’t think of you or miss you. God took you away to early, but he did it for a reason that no one will understand. The students at William Campbell knows your in heaven teaching English. But I love you B Frank 😭❤️ #BFrank #10/30/2014 😭❤️

9

effin_joker_

Keeping it real and telling your homie exactly how it is like ... 🚨🚨🚨😩🤣 - - v/o by @madlipzzer - - - - - - - - - #keepingit100 #bfrank #upfront #tellithowitis #imdead #imdone #hilarious #madlipz #voiceover #bollywoodparody #parody #comedy #ukcomedy #jokes #lol #humor #didyoubadeyourskin #bareface #nobarsheld #roadman

3

b.frankeyewear

We’re up to something really special over here🤓 Here’s some BTS from our shoot last weekend! #StayTuned #BehindTheScenes #Uxbridge #BFrank #BFrankEyewear

0

b.frankeyewear

Come visit us and shake off that cabin fever! #BFrank #uxbridge #coldoutside

0

coachbfrank

2017 brought me some hard-earned lessons in humility, vulnerability and limitations. But it’s also the year I decided to turn my life’s greatest struggle into my superpower ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m sure 2018 will bring its own share of ups and downs. We ready, fam 🤘🏼 📸: @tiffanyess_photography ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bfrank #bfrankcoaching #fitness #dallasfitness #dallas #dallastexas #crossfit #nutrition #fatloss #healthandfitness #strengthandconditioning

12

eyeamkaliesbest

3

eyeamkaliesbest

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3

b_franki_

#HappyNewYear2k18 #NewYearNewPost #BFrank #🎉🎉🎉🍻🍻

1

brandontour

Just got some goodies from my keynote at @xlivecon - was good to be able to BFrank (get it!?) about the new landscape of branding and partnerships. Thank you to everyone who came to check it out- was overwhelmingly positive and I can’t wait to keep bringing my spin on things to entertainment and beyond. ✌🏽❤️🕉🖖🏽 . . . Contra Inc is in business and ready to dominate the cosmos. Who wants to come with!? 🖖🏽👽🛸☄️🧠💡🕉🔥

20

coachbfrank

These days with the official launch of #BFrankCoaching around the corner, all I want to do is spend every second working on my computer. Dedicating a minimum of 30 minutes every day to move seems impossible...until I step in the gym or on my patio and start flowin’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I prioritize restorative work that makes me feel good and tend to adjust or add movements as I explore what areas need attention. Movement PR’s are different than traditional strength PR’s...there’s something about attaining a position or range that was formerly impossible that is insanely satisfying and these PR’s show up in unexpected ways ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This time allows me to shift out of my nonstop list-making brain, refresh my muscles, gain extra energy and focus every time I get back to work ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make the time to move your bones, especially when you think you don’t have time

9

rarwtuningz_motorsportau

1