Charles (Chuck) Flunker, CPT

Be Unapologetically You . Easy To Say…But Hard To Do. . My name is Chuck and I want to help you to become the 👏🏻best👏🏻version👏🏻of👏🏻your👏🏻self . The version that feels confident, strong, and can do the things you want to do…when you want to do them . I have been blessed to help HUNDREDS of people lose 1000s of pounds. And I truly believe it is a privilege and a blessing. Because of the results I helped my clients achieve, I earned a Sponsored Trainer position through @1stphorm which has allowed to increase my knowledge and what I’m able to do for my team. . It is a blessing to represent a brand that believes in PUTTING IN THE WORK! . I try and hold myself to the highest standard possible - so I can be the best Husband, Father, and Coach I can be…and work to build an amazing community that BUILDS each other up and SUPPORTS each other. . There is enough negativity in the world. We can be a positive place where we can thrive because we are STRONGER TOGETHER than we are alone. . If you are STRUGGLING on your fitness journey - I’m here for you If you are NOT SURE where to start - I’m here for you If you feel like you are NOT MAKING PROGRESS - I’m here for you . I truly believe that when we can take control of our own health - everything else falls into place . I believe in Progress > Perfection - we just need to get 1% better everyday and keep showing up . I will not give up on you…as long as you keep showing up. . 👉🏻A few steps you can take to get help today 1️⃣Join my private Facebook group linked in my bio by answering the 3 membership questions! 2️⃣Join the app I coach in where I host 4- 8 week challenges, and coach people year round, it’s $0.43 a day 3️⃣DM me, say hi, tell a joke, let’s talk about movies - let’s get to know each other. I’m happy you’re here! It is a privilege and a blessing to help people. Please do not hesitate to reach out with any questions, comments, concerns! . #weightloss #fatloss #community #nutritionhelp #weightlosshelp #dadsofinstagram #momsofinstagram #iam1stphom

Earning Results that are sustainable…meaning…you achieve them…and then we maintain them…take time . I’m often asked how I am motivated to keep doing what I do - People see the picture on the right and think everything I do is easy…and something they could never do or achieve . They sometimes see the picture on the left and are impressed with how far I’ve come . What they don’t see is the 1226 days in between . The days I didn’t want to, the days I failed, or the days that were a struggle . The picture on the left…I never want to be that person again . In that moment I did not want to be that person…but I just could not get out of my own way . During my journey (which is still ongoing) There have been some quotes or phrases that have stuck with me and I use with my clients to this day . 𝙏𝙝𝙚 𝙬𝙤𝙧𝙠 𝙘𝙤𝙢𝙚𝙨 𝙗𝙚𝙛𝙤𝙧𝙚 𝙩𝙝𝙚 𝙗𝙚𝙡𝙞𝙚𝙛 - We have not proven to ourselves we can do it..so of course we don’t believe it…but if we just…keep…showing..up we will begin to see that we are capable . 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨 𝙤𝙫𝙚𝙧 𝙥𝙚𝙧𝙛𝙚𝙘𝙩𝙞𝙤𝙣- do not expect to be perfect in anything…mistakes are part of the journey…failure is part of the journey…and mistakes and failures are where we will LEARN what to do and how to do it if we choose to learn . 𝘼𝙜𝙜𝙧𝙚𝙨𝙨𝙞𝙫𝙚 𝙋𝙖𝙩𝙞𝙚𝙣𝙘𝙚 - pursue your goals with everything you have…but be patient in that it won’t happen overnight . In my own experience - 99% of my anxiety and depression stemmed from me simply not doing the things…I know I needed to do. When we accept responsibility for our own problems…we empower ourselves to solve it. We take control. . Remember - The process will lead to the result. The day to day actions that seemingly don’t matter…matter. And then remember it takes time…sometimes longer than we want it to. . Trust the process…go all in…and don’t quit. . [I have an 56 day challenge starting next week and would love for you to join! I’ll show and teach you the daily habits to help you begin or continue your journey to find the best version of yourself - Comment STRONG or send a DM) . #beforeandafter #lifestyle #transformation #75hard #iam1stphorm #fatlosshelp #mentalhealthsupport #dadlife

Here are a few of the people I’ve had the privilege of helping the past few weeks . And yes coaches…it is a privilege to help someone in the health journey… . 1️⃣ Never Forget That 2️⃣Never take it for granted . My goal is to help as many people as possible achieve REAL Change…that is life lasting. . No more ups and downs… . No crazy restrictions… . We work to get 1% better everyday…. . We Run “The Play” and work to 🔥Master the Monotony🔥 . ⬇️The Play⬇️ 📲Pre-Track/Track & Weigh Your Food ✅✅Hit Calories and Protein (aim for 1g of protein per pound of your goal weight) 💧Drink 100oz of Water Daily 🧱Take Care of Foundational Health 🏋️Lift Weights 3-5x per week 🚶🏽Move for 30minutes/7 days a week 💤Prioritize sleep (6.5-7 Hours) . What can you accomplish in 8 weeks? What can you accomplish beyond 8 weeks? . These are some of many individuals of #Teamfos that stepped up and put in the work in 56 Day STRONG FOR SUMMER challenge . The next one will begin in July (The 56 Day Adventure), but you don’t have to wait to start! . If you’re looking to improve your health my DMs are always open or comment START - and I’ll reach out to you 👊🏻 . 🐈🦄 . #weightloss #weightlosshelp #weightlosstips #weightlossjourney #fatlosshelp #fatlosstips #momswholift #dadswholift #1stphorm #iam1stphorm #health #healthyliving #lifestyle

PATIENCE & CONSISTENCY - The secret weapon to being successful in ANYTHING . We often overestimate can be done in a few days . And underestimate what we can accomplish in 4, 8, and 12 weeks. . Small steps taken daily and done consistently can get us anywhere! . We’re about to kick off the 8 week ☀️SUMMER CHALLENGE☀️ and I wanted to show you what can be accomplished in 8 weeks, 6 months, and over a year! Give a shoutout to a handful of clients that have committed to making a change and look at the difference! . ⬇️Here’s what I Teach and Coach ⬇️ . Run The Play - 🔥Master the Monotony🔥 📲Pre-Track/Track & Weigh Your Food ✅✅Hit Calories and Protein (aim for 1g of protein per pound of your goal weight) 💧Drink 100oz of Water Daily 🧱Take Care of Foundational Health 🏋️Lift Weights 3-5x per week 🚶🏽Move for 30minutes/7 days a week 💤Prioritize sleep (6.5-7 Hours) . I coach moms, dads, professors, pastors, teachers, police officers, and this is what I teach them to do . Nothing crazy… . Nothing Drastic! . They’re all eating anywhere from 1500-2400 calories based on their goal . We play the long game! . I want you to lose weight the RIGHT WAY - learning how to make this a lifestyle while developing the habits that are going to KEEP YOU AT YOUR GOAL WEIGHT ONCE YOU GET THERE . No more losing and gaining the same weight . Give this crew a double tap and celebrate with them 👊🏻 . And if You’re interested in learning more OR STARTING - DROP - “I’M READY” in the comment or DM me and I’ll reach out 👊🏻 . Join Team FOS where you will find a community of support for your health journey. . 🔗Link in bio to join my free, private FB Community & Team. . 🔗Link in bio to download the app to work with me 1:1 . #fatloss #weightloss #momsofinstagram #dadsofinstagram #iam1stphorm #weightlosshelp #fatlosshelp #pcosweightloss

This could be you in 2024 (there’s plenty of time left) . I’ve blessed to work with hundreds of people in 2024 . Many came to me ❌Having no clue what they should be eating or how much ❌Lacking in energy and motivation ❌Struggling with digestion, bloating, and even 💩ing ❌Not resistance training ❌Struggling with chronic inflammation - joint pain, general aches/pains, and unable to lose weight . While the symptoms were all a little different…they all had one thing in common. . They were READY to change…and READY to ask for help. . Some started with me right away in January, others joined later in the year. But it just goes to show - 👏🏻WE👏🏻JUST👏🏻NEED👏🏻TO👏🏻START . No one was perfect, but they all kept showing up, and kept getting back up when they were knocked down . ⬇️Here’s what I coach my clients⬇️ Run The Play - 🔥Master the Monotony🔥 📲Pre-Track/Track & Weigh Your Food ✅✅Hit Calories and Protein (aim for 1g of protein per pound of your goal weight) 💧Drink 100oz of Water Daily 🧱Take Care of Foundational Health 🏋️Lift Weights 3-5x per week 🚶🏽Move for 30minutes/7 days a week 💤Prioritize sleep (6.5-7 Hours) . There is plenty of time left in 2024 for this year to be YOUR YEAR. . The 56 Day Adventure Starts NEXT WEEK, July 8th - but you can sign but you can SIGN UP TODAY - let’s work to build those consistent habits! . 🏆Weekly Prizes & Giveaways ✈️$500 Travel Voucher to be given away so YOU can have your own adventure 🍽️Weekly Recipes 🤓Plenty of opportunities to have fun and learn 🙌🏻A caring team and community to help you along the way! . I’ve had clients lose 10, 15, 20, and up to 40lbs in 8 weeks and up to 80lbs in a year using this approach. I’ve helped people lose those last stubborn 10lbs with this approach, and this is what I do everyday . 2024 can still be YOUR YEAR…We just need to start! . 🔗in bio to sign up for THE 56 DAY ADVENTURE . Or - simply looking to join a free supportive community? Join our free Facebook community - (🔗 also in bio) . #weightlossjourney #weightlosstransformation #weightlosssuccess #fatlosssuccess #fatlosshelp #healthy #healthylifestyle #wedothework #iam1stphom

So…it’s July 1st . 6 months ago we said 2024 was going to be our year? . Are we making progress? . If so - that’s GREAT - KEEP GOING . If not…guess what…I have good news for you . It’s only halftime for 2024 . And I think we’ve all seen some amazing comebacks before . We don’t need to be perfect, we just need to show up everyday . ❌no special foods… ❌no special workouts… . Show up, do your best everyday. Understand we will not be perfect. . ✅Progress > Perfection ✅Consistency > Intensity . This summer - I want to make sure we get out and live life while we’re working to become the best version of ourselves . The 56 Day Adventure Starts NEXT WEEK, July 8th - but you can sign but you can SIGN UP TODAY - let’s work to build those consistent habits! . FOUR WINNERS WIN ☀️Adventure Bingo 📈Most Improved 🚶🏻Most Steps 📸Best Transformation . The MAIN EVENT of this challenge is Adventure Bingo 25 Tasks to Complete in 56 Days 🧐5 Personal Development Tasks ☀️5 Outdoor Activities 🙌🏻5 Family/Friend Activities 🍽️5 Fun with Food 🤷🏻‍♂️5 Random Tasks . The goal is to give you all an opportunity to to get out and ENJOY your summer, stay active, and stay involved…and maybe focus less on tracking food (if you want) . Have weight loss/fat loss/health goals? I still got you! I will still be coaching & teaching you how to LOSE WEIGHT FOR THE LAST TIME . Run The Play - 🔥Master the Monotony🔥 📲Pre-Track/Track & Weigh Your Food ✅✅Hit Calories and Protein (aim for 1g of protein per pound of your goal weight) 💧Drink 100oz of Water Daily 🧱Take Care of Foundational Health 🏋️Lift Weights 3-5x per week 🚶🏽Move for 30minutes/7 days a week 💤Prioritize sleep (6.5-7 Hours) . I’ve had clients lose 10, 15, 20, and up to 40lbs in 8 weeks and up to 80lbs in a year using this approach . 2024 can still be YOUR YEAR… . 🔗in bio to sign up for THE 56 DAY ADVENTURE . Or - simply looking to join a free supportive community? Join our free Facebook community - (🔗 also in bio) . #2024goals #weightlossmotivation #weightlosstransformation #weightlosshelp #fatlosshelp #dadsofinstagram #momsofinstagram #crossfit #iam1stphom

@1stphorm Just dropped their summer flavors! Any my all time FAVORITE flavor of Phormula-1 is part of it... So I am stocking UP! Get yourself a protein powder that you ENJOY having and LOOK FORWARD to taking Limited Time Post-Workout Flavors 🍒 🍋‍🟩 Cherry Lime 🔴Fruit Punch 🟠Orange Creamcicle 🍋‍🟩 Key Lime Pie Pick them up before they’re gone! The link in my bio will take you right to them! . #protein #proteinshake #postworkout #summervibes #crossfit #dadswholift #momswholift #weightlifting #recovery

This…is exacly how I feel…everytime I turn down that first main aisle at @costco . . #reallifeproblems #thisislife #adulting #parentlife #parenting #groceryshopping #groceryshoppingtips #costco #costcohaul #thisislife #dadlife #momlife #parentlife #crossfit #funny #funnyvideos

There are 186 days left in 2024 . The goals you had in January - we can still reach them . These are some of the clients I have been blessed to work with so far this year . Many came to me ❌Not sure how to track food ❌With Low Energy ❌Struggling with digestion, bloating, and even 💩ing ❌Not sure where to start ❌Looking for answers after hopping from diet to diet and not seeing sustainable results . While the symptoms were all a little different…they all had one thing in common. . They were ready to change……they were tired of putting in work…and see their progress stall or revere…and ready to ask for help. . No one was perfect, but they all kept showing up, and kept getting back up when they were knocked down . We believe in Progress > Perfection and Consistency > Intensity . Now They All.. ✅Understand food is fuel, know what to eat, and don’t feel guilty to have fun foods on occasion ✅Energy and mood are 📈 ✅Gut health is MUCH improved - look at all those mid-sections! ✅Resistance Train 3-5x per week ✅Have achieved results and 👏🏻KEPT👏🏻THEM . ⬇️Here’s what I coach my clients⬇️ . Run The Play - 🔥Master the Monotony🔥 📲Pre-Track/Track & Weigh Your Food ✅✅Hit Calories and Protein (aim for 1g of protein per pound of your goal weight) 💧Drink 100oz of Water Daily 🧱Take Care of Foundational Health 🏋️Lift Weights 3-5x per week 🚶🏽Move for 30minutes/7 days a week 💤Prioritize sleep (6.5-7 Hours) . 2024 CAN STILL BE YOUR year. . These were all people just like you - let’s get to work! . ⬇️My 8 week challenge is open for registration⬇️ Rest, Reset, and READY FOR SUMMER - The 56 Day Adventure 😁Let’s have some fun 💪🏻Let’s work on the habits that make us strong and resilient 📸Let’s create some memories with friends and family 🌧️☀️Let’s get outside . . 🔗in bio to sign up for the 56 Day Adventure . Or - simply looking to join a free supportive community? Join our free Facebook community - (🔗 also in bio) . #momswholift #momswhoworkout #momsofinstagram #momsofinstagram #dadswholift #dadsofinstagram #parentsofinstagram #summerchallenge #fatlosshelp #weightlosshelp #1stphorm #iam1stphom

The 56 Day Adventure - Let’s GOOOOOOOO . ➡️Swipe right to get all the details. 8 weeks have some fun and create some memories, weekly challenges for accountability and fun, 8 weeks to learn, 8 weeks to WIN SOMETHING . Many people in the world are consistent 💪🏻People consistently skip their workouts. 😫People consistently eat foods that cause them to feel like 💩 🍻People consistently use the weekends to do whatever they want 😏People consistently look for the EASIEST way and avoid the work 📉People consistently due the bare minimum . It’s not about being consistent…it’s about being consistent in the RIGHT THINGS . When it comes to losing body fat and building muscle I’m sure you’ve noticed that you do a lot of the same things daily/weekly/monthly . 💥Resistance train 3-5x per week 💥Walk for 30+ minutes a day 💥Track what we eat 💥Plan ahead to hit calories and protein 💥Meal prep 💥Drink your 100-120 oz water . These are all things that are EASY TO DO…and EASY NOT TO DO . However, sometimes we can get SO FOCUSED…on the work, tasks, and habits…that we forget to zoom out…and enjoy life . And that is the goal of the next TEAM FOS challenge - Rest, Reset, and READY FOR SUMMER - The 56 Day Adventure 😁Let’s have some fun 💪🏻Let’s work on the habits that make us strong and resilient 📸Let’s create some memories with friends and family 🌧️☀️Let’s get outside . If you have questions - drop them in the comments or DM me to get started . Enough sitting around and doing nothing - let’s get our live our life and have some fun! . 🔗 to sign up is in bio . #summer #summerchallenge #weightlosschallenge #fatlosschallenge #weightlosshelp #fatlosshelp #crossfit #8weekchallenge #summervibes #adventurechallenge #summertime #summermemories

Welcome To Snacks That Don’t Suck With Chuck! . I’m your amateur chef - Coach Chuck . We just bought a Ninja Creami about a month ago and we love it so far! . Being on a fat loss / weight loss / health journey doesn’t mean we can’t have fun and delicious foods! It’s about finding a NEW WAY to satiate that sweet tooth . Protein Ice Cream has become one of my FAVORITE ways to get my protein in . 💪🏻Getting enough protein = keeping our lean muscle! . More 💪🏻= we burn more calories throughout the day . More calories burned = continued progress (or maintain our progress) . And…have your ICE CREAM and still get results too! . Reeses Peanut Butter Cups were my favorite candy(and still are) . The Salted Peanut Butter protein is linked in my profile - ENJOY or message me and I’ll send you the link directly . 🥜🍫 . . #protein #proteindessert #proteinicecream #icecream #reeses #reesespeanutbuttercups #reesespuffs #iam1stphorm

of growth. The path to success begins the MOMENT you take that first step. It is not failure when we make mistakes along the way. Mistakes are a part of learning. Failure occurs when we quit. It is not a mistake or failure if we learn and grow from it. . #crossfit #failure #failureispartofsuccess #normalizefailure #powercleans #boxjumps #boxjumpfail