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🚨UNILATERAL WORK🚨 - Unilateral training should be a staple in anyone’s training program. It’s a great way to ensure symmetry and bring up weak muscle groups and reduce the risk of injury. - Here I’m performing a front foot elevated split squat. This is a great unilateral movement and will contribute to stronger compound movements such as the squat and deadlift. - The keys for this movement are to keep the knee tracking over the toe and also to let your knee travel past the toe (no, you don’t need to keep knees behind the toes🙄). - This is also a great exercise for anyone with back issues as it isn’t loading the spine and takes you through a good range of movement. This can be progressed by adding a barbell instead of dumbbells or by elevating your back foot instead💪🏼 - - - - - - #active #inhealthperformancecoaching #prep #fitness #motivation #lifestyle #adelaide #fitspo #gains #gym #training #liveyourlife #positive #blackwoodfitness #trusttheprocess #rdsgnyourlife #shredded #bulking #muscle #bbg #bbgcommunity #healthy #australia #motivationalquotes #legday #armday

MENTAL TRANSFORMATION TUESDAY 🙇🏻‍♀️ . The last few weeks I started doubting if my mental progress had disappeared because I was struggling to see physical progress & focusing all my attention on that. I knew visual changes weren’t the only form of progress but I was still preoccupied. Well, this week I was put to the test. I’m supposed to be on Week 12 this week. WEEK 12!!! I haven’t missed a workout, skipped a week, or fallen off the BBG wagon in 16 weeks. I was SO CLOSE to meeting my only goal: completing the 12 week challenge on time & without cutting corners. . Then life happened [read: hangover] & then I got sick. So now it’s Tuesday & I still have abs from Week 11 & alllll of Week 12 to do by Sunday. Impossible right? Probably. In the past, that realization would have destroyed me, allowed me to throw in the towel, eat shit all week, start over next Monday & still feel like a failure anyway. Today? I don’t really care. My hangover made me fall behind on my workouts but gave me a really fun night with my best friends & this cold has cost me 2 precious days to finish Week 12 on time. OH WELL 🤷🏻‍♀️ I’m not even that bummed, which is a surprise to me but I think demonstrates my mental progress. There is no deadline to a healthy lifestyle. A couple days off doesn’t change a damn thing. I’m human, life happens, we pick up where we left off & move on. I haven’t beat myself up, I’ve listened to my body & I feel good about the decisions I’m making with the options I have in front of me. . TL;DR: Progress shows itself when you least expect it. Don’t obsess, trust the process, practice grace & keep showing up for yourself. . #bbg #bbgprogress #bbgcommunity #bbggirls #sweat #sweatwithkayla #kaylaitsines #kaylasarmy #deathbykayla #fitness #fitspo #fitfam #workout #progress #progressnotperfection #strongnotskinny #healthylifestyle #transformationtuesday

YOU DO NOT NEED TO DRINK YOUR GREENS ❌❌❌ - For real, if I see another story post about how a tiny can of green powder somehow made an influencer lose 10 lbs overnight, have the clearest skin ever, and make them shit out the cutest puppy they have 👏🏼 EVER 👏🏼 SEEN 👏🏼 I’m going to LOSE it. - Here’s the deal with these greens supplements... THEY’RE A SUPPLEMENT 😅 This means that they are most certainly not necessary for living a healthy life or even for reaching your fitness goals. - If you eat your vegetables, you’re probably gucci on the vitamins and mineral front. People go their WHOLE LIVES without taking vitamins or drinking protein or consuming the life-altering greens and, guess what, they’re still healthy and happy 😱 You know what they also are? $50 richer a month bc that shit’s EXPENSIVE 💸💸💸 - Now you may be thinking “But Genevieve, you’ve definitely bought things like this before... what the heck?” Well, the heck is that I fell for the very convincing marketing done by these PAID influencers. When influencers talk about products they are being paid to promote they can be extremely convincing, which is annoying but also like good for them bc they’re good at their job lol 😆 - Anywho, moral of the story is if you want to buy the greens and drink them, then do it for sure! But know that they are not going to fix all of your problems like bloating, acne, energy, cramps, thin hair, losing a pet, going bankrupt, or the fact that you’re still not married to Joe Jonas 🐸☕️ - Thank you for coming to my TED talk 🗣 - Wearing forest green heart booty leggings (XS) and goddess bra (M) from @tilyoucollapse 💕 also I feel like I should also provide the disclaimer #notsponsored considering the rant above 😇 - #fitspo #gymspo #girlswholift #weighttraining #weightlifting #onlinefitnesscoach #onlinefitnesscoaching #iifym #iifymwomen #iifymgirls #fitnessmodel #fitnurse #transformationtuesday #bootygains #glutegains #gainingweightiscool #nonscalevictory #strengthtraining #workoutvideos #freeworkouts #fatlossjourney #leanbean #bbg #bbgcommunity #glutes #transformationpic

I spent the past 4 days eating nothing but carbs. My family loves donuts, Italian bread, fresh pasta, pizza, and bagels...and to be honest so do I. I’m not going to let myself feel guilty for indulging this past few days. Back to reality tomorrow. Time to focus on drinking lots of water, eating protein, and breaking a sweat. #balance

Working in the office for a change this week so that means working longer hours, getting home and eating later than usual, and throwing together lots of quick and easy meals like this one 👆🏻 Grilled TJ’s turkey burger, broccoli, + air fried sweet and red potatoes 😋

Chia pudding for breakfast?😋so easy to make and so healthy too😍#Repost @purelykaylie ・・・ chia smoothie cups 🌸✌🏼✨ Yay or nay to this strawberry smoothie + coconut chia pudding combo? 💭 You can get the full recipe below 🦋 - Coconut Chia Pudding Ingredients: • 4 tbsp chia seeds • 1 cup coconut milk • 1 tbsp maple syrup Instructions: • Whisk all ingredients together. Store in the refrigerator to thicken for at least 20 minutes. It’s best if you whisk the ingredients together intermittently while it’s setting. - Strawberry Smoothie Ingredients • 3 frozen bananas • 2/3 cup frozen strawberries (raspberries work too!) • 1/4 cup coconut milk • 1 tsp lemon juice Instructions • Combine all ingredients into a high-speed blender or food processor. Blend/pulse until smooth and creamy. - #Vegan #smoothie #smoothiebowl #nicecream #chiapudding #chiaseeds #chiaseedpudding #rawvegan #rawfood #fullyraw #blueberries #kaylaitsines #bbgcommunity #thrivemags #tastemade #hclf #whatveganseat #veganrecipes #healthyrecipes #whataveganeats

I got out of my own head today and worked out. A week and a half ago I looked forward to every workout, then I woke up one morning exhausted, and a workout seemed daunting so I didn’t do it..that day, or the next, or the next. So a week went by and I finally just got my mat out and pressed play on my workout. My friend @theathleticmusician told me to be kind to myself and that inspired me to workout because this IS good for my body. For my mind. For my spirit. And being kind to my body also means pushing it to be better. ✨ #beachbody #bbgcommunity #liift4 #mindset #homeworkouts #motivation #fitnessgoals #beachbodyondemand #beachbodychallenge

⭐️ 1 YEAR HEALTHY LIFESTYLE Same dress, but 1 year difference. Not a huge change in weight or appearance, but I’m physically & mentally in such a different, happier place. I made the decision in January 2018 that I would stop eating dairy & gluten (a personal choice) & that I would consistently exercise & finally get past week 12 of BBG! Now here I am, one year later, with a consistent exercise habit, @sweat @kayla_itsines BBG 4.0 💧💪🏼, & with more knowledge of what is good & wholesome to fuel my body. Sure, life gets in the way & I took a few weeks off from training here & there & I defiantly allow myself treats whenever I desire, which is probably more often than I should but hey life is meant to be enjoyed with all the treats! 🍪 If I learned anything this year it’s that my body deserves to sweat & be pushed to the limit to see how strong it can be & that it deserves to be fueled with all the wholesome, good foods. It’s all about finding YOUR balance in life 🧘🏼‍♀️ which can take time, patience & a lot of “mistakes” that turn into lessons. The key is to JUST KEEP GOING & don’t quit when life gets in the way. Find your balance & don’t give up. I can’t wait to start the #sweat12wc on January 14th 👏🏼 I’m going to start the FIERCE program with @chontelduncan from the sweat app & I absolutely cannot wait!

#Holidays at the #beach 🏖 No better way to relax ❤

How about a legging transformation? I found these beauties at Ross the other day for $10.99! They are SO soft and work for the office too! So naturally if I can pull off athleisure in the office you know I’m gonna 😂 Studio Tone It Up in 15 who’s with me?!

🎁 Need stocking stuffers for the active women in your life? Our tumblers make a great gift!! Plus, when you buy any 3 products you get 20% OFF your entire order. Use code 20OFFTHREE. Free shipping in USA. 🎁 Click the link in our BIO to SHOP 👆 @yourfit_tribe

Dinner tonight was so easy, delicious, and low calorie. We’ve been eating out a lot with all the birthdays in our family and just being in that holiday spirit of getting out of the house. My husband just fried the chicken in a little olive oil with salt, pepper, chicken seasoning. The macros are 21g Carbs, 10g Fat, 40g Protein (I don’t have the upgraded version of MyFitnessPal but my husband does so he let me use his to calculate them lol). Very yummy!! . . . . #dinner #dinnerideas #bbg #bbgcommunity #bbgover30 #bbgmom #weightloss #weightlossjourney #weightlossrecipes #weightlossmotivation #myfitnesspal #macros #calories #healthyfood #healthyrecipes #highproteindiet #highprotein #yummyfood #easyrecipes

Up until now I have avoided burpees at all cost with some bullsh*t excuse. On Week 2 of the @sweat app and I decided no more! I did my burpees completely today 💪🏼 I started off with push-ups added but as you can see at the end that was over quickly 🤪 Maybe another time! Can’t wait until this is the beginning video down the line when I can do them as casually as Kayla! 🌟

Meant to get in a LISS session today but that wasnt in the cards. Opted for the Countdown Challenge 1.0 and I think my arms are useless forever now! Also want to thank my dry shampoo for giving me this incredible top knot. Hashtag blessed. Also how do people take selfies that are cute idk what Im doing😬 #bbgprogress #bbg12weekchallenge #bbgcommunity

Great gift item for any cook (or heater upper like me)! #traderjoes 📷 @traderjoesobsessed

Working from the outside in today 🖤 . . I’m going through it right now. Woke up in tears. Trying to make in one minute at a time. And this haircut helped immensely. From having someone wash my hair, massage my head, shedding weight that made me feel heavy, letting go and looking in the mirror and loving what I see when my self esteem feels like it’s non-existent. Never underestimate the magic of a hair cut loves. Definitely adding this to my self-love tool kit. I feel like a new women 💫✂️ . . . . #redhead #redhair #haircut #newdo #hairstyle #longhair #ginger #freckles #selfcare #selflove #health #wellness #mentalhealth #fitness #bbg #bbgcommunity #yogi #instructor #selfesteem

Dinner before my on call thank you @marksandspencer. Tofu stir fry with peanut noddles and coconut/lemongrass sauce 😋. Have worked 15 continuous hours, and now heading home to bed. Here’s praying I don’t get called for another patient tonight! #fitnessjourney #marathontraining #strengthtraining #fit #fitness #fitnessaddict #health #fuel #5aday #instafood #vegetarian #colour #veg #asian #bbg #bbgcommunity #bbgfamily #run #runner #running

The one... The only... The newest trainer at Revved... SYMONE ROSS • Symone not only brings the good tunes she brings the motivation and passion to kill the workouts! • Come check her out on Wednesday’s at 6:30pm 💪🏽

Everybody wants a nice booty 🍑 but what about your upper body?? - Sometimes I think people (mostly women) shy away from going super hard on their upper body because they are afraid of getting bulky or looking “like a man” 🙄 - Guess what? Part of having an “hourglass shape” is having built your shoulders and lats! Plus everyone likes having a nice “toned” upper body! 💪🏼 - Try out these moves in your next upper body sesh 🙌🏼

Brand ambassador @janani_chalaka teaching her packed Bombay Jam classes in Milpitas! Also how fun is this mashup mix of Dil Le Gayee and Chori Chori 🤩

@katie.the.pants our visits are never long enough 😭 Thank you for showing me how to make tostones & thank you for making me your insanely good apple crisp (you clearly know the way to my heart). Also, youre now the only person in the entire world that Ive watched cheesy, romantic Christmas movies with. I wont thank you for it but I didnt hate them 😂 (feeling like this might be Brians fault for melting my black heart). Cant wait for our next date! .. ... #day785 #bbg #week12 #bikinibodyguide #bbggirls #bbgmoms #bbgfam #bbgcommunity #bbgvancouver #bbgcanada #fitgirls #fitbabes #fitsisters #fitches #fitgirlsbc #bcfitgirls #fitgirlsvancouver #vancouverfitgirl #fitgirlsunite #fitgirlscommunity #fitgirlmoms #fitgirlsguide #fitbabesunited #bbgfitgals

Just got off a live virtual meeting with @shaunt - see him on my iPad screen? 👀👋🏻 My goodies arrived and I’m so pumped - is it January 14th yet? 😂🙌🏻 Don’t be afraid to try something new - that’s where the real growth occurs! 💪🏻🔥

Morning sunshine☀️ I am 100% a morning person and love the start of a brand new day! #startthedayright #positivevibes

#transformationtuesday .. Winter 2017 vs 2018 💫⚡️💫 As hard as it is to realize developing a lifestyle is a journey — there are highs, there are lows, there are days I’m tired, bloated, feel discouraged, feel stagnant, feel like I’m killing it — emotions be all over 😬🤷🏻‍♀️ but one thing that remains constant is effort. I’m constantly putting my best foot forward to live my best life and find out what leading a healthy realistic lifestyle really means — for you it might mean something different which is the best part. This is YOUR journey - you make it what you want. You set your own goals, you build your own confidence, and you overcome your own obstacles. It’s ok to feel stuck! We’ve all been there and we are all here to pull you through! If there’s any advice I have it’s to be patient, consistent, don’t compare, and don’t give up! With each day you are becoming the best YOU! Xoxo!

I totally forgot to post this at the end of last month. Here’s a #transformationtuesday 34 lb difference. I really didn’t think I was THAT big. But pictures like this make me realize how unhealthy my lifestyle was and how I am so grateful I’m in a better place health wise and mentally. I’ll be honest.. I’ve been struggling bad the past few days. I had a binge weekend and went overboard and now I’m trying to get all the cravings out of my system and get motivated to get my butt into gear! But pictures like this make me remember how far I’ve come and that I shouldn’t give up! Keep pushing forward! 💪🏻 • • • • • #weightlossstory #weightlossjourney2018 #fitnessjourney2018 #bbgcommunity #21daymealplan #21daymealplanbabes #bbg12weekchallenge #37lbsdown #nevergiveup #road2fittness

shhuuupp butttacups 🤟🏼 how was your day? what did you do? share it with me!! ☺️ - today was a booty builder day so it’s safe to say my legs are jello and it hurts to sit down 😂 worked on doing more reps in my sets to get an extra burn in to start to achieve my new muscle building goals one day at a time! what’s your favorite leg/glute work out? - what i did today! 👇🏼👇🏼 - banded frog bridges w kettle ball (20 lbs) 3x20 good morning squats (i used a pre-set bar of 30lbs but you normally don’t have to if you don’t want to) 3x15 standard dead lift (50lbs) 3x20 goblet sumo squats(held 30lbs) 3x20 - @divafitwear - #fnxambassador #glutes #gluteworkout #PerformanceRising #RiseUp #grind #fitness #fitnessjourney #discoverunder10k #beavisionary #bbgbabes #bbg #bbgcommunity #girlswholift #healthy #healthylifestyle

Dinner GOALS || Talk about NOURISHMENT😍🌿 #ocultimatewellness

This used to be a favourite breakfast of mine until I found out I had an egg intolerance....now all I can do is look and smell....eggs are so yummy...I do miss them . . . . . #kaylaitsines #kayla #crossfit #kelseywellspwr #kelseywells #bbgprogress #bbggirls #bbg #bbgcommunity #alexiaclark #bbgtransformation #aliceliving #energy #joewicks #barbells  #thehappypear #energyballs #rachelgoodeats #cleaneating #weighttraining #powerlifting #ladiesweightlifting #running

Day ☝🏼 of the #12birdsofyoga challenge! And hot dang you guys, I actually did it!! I mean, it wasn’t perfect, my knees are a little too far forward, but for my first attempt, I will not complain. 👍🏻 And what’s even better is one of my kiddos wanted to get in on the action!! 😁 My poses are definitely going to need some work, but I’m all good with that. I mean if we’re not constantly challenging ourselves, then what are we doing? My intention is to always fit in some sort of yoga weekly, I haven’t been great about it, but I think this challenge is going to help change that for me. When I think of yoga, I mostly think flexibility, but it is SO much more than that. The mental focus and the strength it takes to pull some of these poses off is crazy! Super excited to see what’s in store for the next 11 days! @sarahyoyoga @freskincare @staywildish @raniflybikini @hellomd_com • • • • • • • #fitfam #yoga #selflove #health #tiucommunity #yogapose #fitness #tiumom #fit #bbgcommunity #healthylifestyle #progressnotperfection #balance #crowpose #challengeyourself #fitmom #staywildish #freskincare #yogachallenge #raniflybikini #hellomd

Through the thick + the thin.

Tuesday transformation 🖤💋

||FRESSSHHHAA|| So the #adventchallenge brought to us by @iammelwells & @theselflovesummit wanted us to Adorn our bodies so that we felt funkkyy fressh! I always feel one million times better with freshly washed, blow dried hair... So today I ditched the mum bun and dry shampoo and did my hair all pretty 🤩

A little #mealprep inspo 👍🏻 . I made crockpot chili a couple of days ago & finally put it together with some zoodles & extra salsa today. It is 💣 . Macros - Cals: 354 C: 39g P: 27g F: 20g . Crockpot chili was literally just 1 lb of sliced beef, a can of black beans & kidney beans, some diced green bell peppers & a jar of salsa. Beyond easy! . #mealprepping #mealpreplife #zoodles #macros #iifym #iifymgirls

No filter. Bbg week 1, day 1. Im covered in sweat. Im exhausted. I dont think Ive ever been this out of shape. I know I have never weighed this much before. Something had to change. I am uncomfortable in my body. Im lethargic, lazy, and always tired. This is the longest Ive gone without working out. And that ended today. I dont need to lose a certain amount of weight. I finally gave away my goal clothes that I wanted to fit back into. I want to be strong. I want to have endurance. I want to feel comfortable in my skin and in clothes. I wasnt living my best life for awhile. Now Im going to. . . . . . #bbg1 #kaylasarmy #deathbykayla #bbgwillalwaysbemyfaveworkout #eventhoughitishard #bbgprogress #bbgcommunity #kaylaitsines #kaylaitsinesbbg #bbgover30

Sore muscles are the best feeling ever, I am walking super funny at the moment bit I know I had a great leg day on Monday because I can definitely feel the exercises are working, before starting #bbg I never got sore muscles and sometimes I wondered if i even did the exercises correctly, today is arm & ab day💪🏻💚

👉The thick life chose me. . I have been a dancer since I was 3 years old. I have always played sports, run challenging races with my dad, and played high school sports- but I also love tacos, pizza, wine, and don’t even try to take away my sushi. I usually eat out 2 times a week with my boyfriend and it’s ALWAYS pizza or sushi 🤣 #couplegoals . . We both love fitness, feeling our best, and I know I will never be a stick- nor do i want to be. I am a curvy confident woman who is just working on a better version of my inner self. I am working on my confidence and my self presentation. Working on my insides, and the outsides are just a bonus! ✨. . As far as I am concerned, a body in a swimsuit is a swim suit body ✌️💜

Let others inspire you, motivate you, empower you, and encourage you💛 but never let someone else’s journey bring you down about your own. #iam1stphorm #positivevibes #loveyourself

When I tell you I was exhausted 💤 today, that may be an understatement. I could have fallen asleep standing up and even my husband asked me if I was ok when he walked through the door. 🙈 . I decided to go to the gym anyways. I laced up my sneakers 👟 grabbed my keys 🔑 and hit the gym. I may have been a little slower but I had a killer workout 💥. And I left the gym with tons of energy 💃🏼. I mean seriously how awesome is that?! . I want each of you to know that you can do it! Even after a long day, you still have more to give. Take a few mins for yourself. It doesn’t have to be long, you can cut your workout in half but I bet you end up finishing it. 💪 . That feeling after a workout is priceless 🌟 and you will never regret adding more activity into your day. . Push those excuses aside and put yourself first. Remember a 30 min workout is ONLY 2% of your day. #doitforyou #metime #sweat #adrenaline #healthyaddiction

Put all those extra calories from yesterday to work this morning in the gym 💪🏽 that stair master has got me good 😅 I’ve had a lot more meals out & treats then usual lately but I’m not feeling guilty about it, I’m just training harder, getting straight back on track in between & being smart about my choices while I’m out 🥳 #treatwithoutguilt- - - - - - - - #mum #mom #mumlife #momlife #postpartum #postpartumfitness #girlswholift #beastmode #bbg #bbgcommunity #bbgprogress #bbgmoms #bbgmums #kaylaitsines #sweatwithkayla #noexcuses #summerready #fit #fitspo #fitmum #fitfam #fitmom #fitgirl #fitlife #fitmotivation #progress #goals #gymlife #gym

I’ve been staring at a computer screen pretty much all day, but I wouldn’t have it any other way ✨

This Brussels Sprout Salad has made it to nearly every holiday party for the past two years. Its a fave every time! If youre looking for something your friends and family will love, be sure to head over to the link in my bio and search: brussels! . . . . #foods4thought #healthyeats #easyrecipes #foodgawker #feedfeed @thefeedfeed #tiu #tiucommunity #bbg #bbgcommunity #healthyliving #bhgfood #buzzfeedfood #buzzfeast #instayum #wholefoodsfaves #beautifulhealth #food52 #foodblogfeed @foodblogfeed #hautecuisines #beautifulcuisines #todayfood #tastingtable #foodandwine #huffposttaste #thenewhealthy #TheEveryGirl #JarOfLemons #brusselsprouts #brussels

Selamat pagiiii... Saatnua sarapan sehat 🍌💪😙 . . ---------- @Regran_ed from @sculptedkitchen - Hello! Cranberry jam with some overnight oats. Winning combo or pass?! I love the tart flavour of cranberries combined with the tang of orange juice and the sweet taste of maple syrup. ✌🍫 . . Im thinking of purchasing a ceramic knife ..do you have one? I cut so much fruit that it would be so helpful to reduce their oxidation! 😅. . . . Please have a peek at my lovely friends @bettinas_kitchen post for today. She really shares an important issue! Also if youre interested in doing an impromptu juice cleanse with @kimjuliehansen, please send her a dm :) 👊🙋‍♀️🤗 . . . Im off to sneak a workout in! ✌. . . _____________________________________________ #banana #porridge #oatmeal #winter #chiaseeds #figs #pomegranate #autumn #kaylaitsines #bbggirls #bbgcommunity #instafood #instagood #beautifulcuisines #bestofvegan #veganbreakfast #veganrecipes #thrivemags #letscookvegan #figs #abs #cardio #hiit #dairyfree #canoncanada #foodstyling #foodphotography #foodblogger #feedfeed @beautifulcuisines @thefeedfeed @kayla_itsines @thrivemags

I came SO close to skipping my run today. I wasnt in a great head space earlier. I felt tired, overwhelmed, and sad. My Graves disease is flaring up. My heart is sad today. I miss my husband who I wont see until Saturday. I just let a lot of things knock me down, and I didnt feel like picking myself back up. Somehow (I really dont know how other than that I rely on running these days to clear my head), I mustered the courage to throw on my favorite pullover and go for a short run. And let me tell you, it turned my day around. (On top of that, my pace was way better than I anticipated 👊🏻) There is something so magical and healing about being in nature, moving your body, and tuning out your thoughts. Just to focus on your breath for a moment and forget about the things that are weighing you down. To take a step back so you can come back stronger and ready to tackle life. Whatever your solace or you time may be, whether its running, stretching, reading, journaling, yoga...dont let life get in the way of it. You have your thing for a reason. Dont give up on it or compromise it. I run for a reason. And today, Im so thankful I run. ✌🏻

Hello! Evening workout done! ✅ My day started shitty but one of my friends surprised me being near uni so we had an express coffee and then I had a great gym session! It’s incredible how friends and exercise can make a difference in your mood! 🙌🏻🙌🏻 Week 2 leg day on the @gracefitguide 🏋🏻‍♀️ . Have a great week! . . . #bbg #bbgcommunity #fitfam #fitlife #fitfam #fitness #healthy #london #happy #healthyeating #healthyliving #cleaneating #eatclean #fit #bbgprogress #bodypositivity #gfg #gfgchallenge #gracefitguide #gymshark #gymsharkwomen #nopainnogain #girlswholift #gym #lift #gymlife #legday #workout

This step is about to TRANSFORM my life. And it could transform yours too. 💚 Listen, I tried the sample workout today. 20 minutes, only using this step, and let’s just say I am humbled. Not that I thought it would be easy... I mean, it is Shaun T. But I thought I’d survive a little better 😂 But what doesn’t challenge us doesn’t change us, am I right? You can try out this #transform20 preview workout too! No step required. Just drop your email in my DMs and I’ll hook you up!

« The weather is here. I wish you were beautiful » -Jimmy Buffett . . So grateful that I decided to make this leap of faith in my life. It was so scary. I moved to south carolina with no job + signed a 12 month lease on an appt on a random Island. 🤷🏻‍♀️ Year and a half later and i’m the happiest i’ve ever been in my life. . . Forcing yourself out of your comfort zone only makes you grow, + when you grow, good things always coming into fruition🌞🦋🍍🌊🌴 . . « Still time to start a new life in the palm trees. Billy Clyde wasnt insane. And if it doesnt work out therell never be any doubt that the pleasure was worth all the pain » 😂🙌🏼👏🏻 . . . . . #2019goals #rawvegan #veganism #fitgirls #workforit #beachlife #beachscenery #vegansofig #toneitup #palmtrees #vacationmode #fitnessblogger #summermood #summerday #beachvibes #youcandoit #charleston #oceans #weekendvibes #travelblogger #teamlsf #wanderers #weekendvibes #vacationmode #dreambig #bbgcommunity #barefoot #barefootdreams #barefeet #soberaf #sober #soberlife

Friends, stop making snacking complicated! . Be prepared and have healthy, ready to grab and go veggies on hand . I promise you’re more likely to stay on track when you have something you can grab and eat instead of reaching for the chip bag💕✌🏼 . Prep Tip🍴- Pick a day you will cut, wash and portion everything out so you have something in the fridge to grab anytime🙌🏼 . What are your fav go to snacks? Let me know below👀

Diary: Achievements 2018 💥 I bought these jeans at the end of March this year and they just about fit me back then (I was actually so happy I finally found a pair that were remotely comfortable). And this is how they look on me 8 months later ⬆️ can’t really wear them anymore (#problems right?) . I was a bit hesitant posting this, because I didn’t start working out because I wanted go down jeans sizes. I was always a standard M and I was completely fine with that - I’m not very obsessed with numbers, really. My personal goals were: 1️⃣ to do something for myself (fully achieved and super happy ☺️) 2️⃣ to gain muscle (I slowly started...) Don’t misunderstand, I’m chuffed with this result - it just wasn’t my original one 😅 Next year is all about getting stronger for me 💪🏼 bring on 2019 💃🏼 . Btw, who else doesn’t like wearing jeans?😅 #allabouttheskirt . #fitness #fitnessjourney #fitnessmotivation #transformationtuesday #weightloss #bbggirls #bbg #bbgcommunity #pwrprogram #pwrprogress #kelseywells #kelseywellspwr #jeans #goals #fitnessgirl #progress

I can’t believe I have been actively seeking a fit lifestyle for 2 years. Basically the only other hobby that’s lasted that long is raising my kids 🤣🤣 It hasn’t always been sweeping transformations physically but there’s always been some sort of growth: mental, confidence, setting records, smashing goals—-and for that I am super proud of myself. @kelseywells PWR has played a big role in all of that the last two years. I gained to confidence to use machines at the gym and lift heavier. I know everyone is starting to think about your goals for the upcoming year—let me know if you want to start PWR with @pwr_jess and I. We will be doing 3.0 Jan 14th as part of the 12 week @sweat challenge! #transformationtuesday #teamidontlineupmypictures

Lunch with the fam today:) nothing like good quality talks...and eats! Have a nice day everyone.

13 Days to go 🎄

EASIEST DINNER EVER! Only 3.6 net carbs! (Swipe for ingredients and macros). I was trying to make a meal with what I had on hand. And it turned out so good. This could easily have been made with chicken. RECIPE: -1 pound of browned grass fed beef -6 oz of cream cheese - 1 can of salsa verde (or however much you want!) -2+ cups of riced cauliflower (I microwaved it THEN added it) Mix together and top with cheese, or put on a low carb tortilla. YUM!

Still trying to get over my cold, but Ive come up with a new action plan at least! There is a little less than 14 weeks until my half marathon, so with the almost 2 weeks of winter break it balances out. Starting the plan on Wednesday and the idea is to run MWF. Since Ive got a get together this Friday and Ill be out of town next Friday, it will balance out with WMW equally week one! * * * * * #runwithneistat #runnerscommunity #running #runnersofinstagram #run #runner #last90days #90xgoalplanner #fit #fitgirlfam #fitgirlfollow #fitness #fitnesslife #fitnessmotivation #fitspo #fitnessgirl #healthylifestyle #healthyhabits #healthychoices #bbg #bbg1 #bbgcommunity #kaylasarmy #deathbykayla #kaylaitsines #theslightedge #sportsbrasquad #shecanandshedid #badassladygang

We’re with you every step of the way. 💪🏾 #pentawater

Packable protein wins for afternoon snacks for you and your kids! Great for after a workout or after school!

First level of business on your bachelorette weekend away - gym with your sisters!! ❤️ #sweatingforthewedding #bbgcommunity #bbg #siblingworkoutsesh

Waiting on our instant pot to finish and hanging out in the kitchen 💪How did I live so long without an instant pot?!! I also love that Mason doesn’t move from his corner until the end because he is serious about his banana — and all food 💪 - ▶️ Kitchen Workout Lower Body Burn — try 3-4 rounds of each exercise - 1️⃣-Step back lunges x12 (repeat both sides) 2️⃣-Step back lunge Pulses x12 (repeat both sides) 3️⃣-Curtsy Lunge + Side Kick Up x12 (repeat both sides) 4️⃣-Sumo Squats x12 5️⃣-Standing Booty Kick x12 (repeat both sides) 6️⃣-Standing Booty Kick Pulses x12 (repeat both sides) 7️⃣-Chair Hold 30 secs 8️⃣-Chair Pulse x30 (repeat both sides) . 🖤Leggings from @k.deer 🖤Crop from @lornajaneactive . . . . . . . . . . .. . . . . . #ig_motherhood #momblogger #fitnessmom #fitnessmotivation #fitfamily #bodyweightexercises #inspiremothers #homeworkout #workoutvideo #bbgmums #bbgcommunity #igfitness #workoutwithkids #functionalfitness #stripesquad #squats #arizonablogger #phoenixblogger #phoenixmom #mommyblogger #sajewellness #scottsdaleblogger #popsugarfitness@fit_moms_of_ig @fit.moms.of.ig @igfitmoms @popsugarfitness #lowerbodyworkout #legworkout #spreadthewellness #kdeer #circuittraining #fitmom

“It’s the rough side of the mountain that’s easier to climb, the smooth side doesn’t have anything for you to hang on to.” - Aretha Franklin • Interesting concept, right? We often wish for a “perfect” life - but what’s that even mean? Partner, house, kids, dream career with no challenges? Firstly, it doesn’t exist and secondly, wouldn’t that be boring? • An “easy” life can trigger an existential crisis (or is that just me?) because nothing is visceral. It’s like living in black and white. Nothing touches deep. • An easy life is a boring life. The bumps in the road are what give you something to hold onto.

😞😢 #strasbourg #strongertogether #france

✨J U I C I N G✨ . ✨In recent years, there’s huge 🙌🏻around juicing. But why? . ✨Juicing = gentle way for the body to assimilate nutrients, increasing DIGESTION & ABSORPTION of vitamins🍊, minerals🥬, & phytochemicals💫 . ✨But if you BUY your juice be mindful of: . ✖️SUGAR = HIGH in juices with added fruits🍊🍓🍉🍍🍑 . ✖️Most juices = largely WATER-based💧, meaning you’re not getting the full nutrient benefit . ✖️fruit/veg COMBO🍊🍋🥬🍍 fruits digest FASTER VS. vegetables due to ⬆️ acidic & ⬇️ phytonutrient content… if eaten together = FERMENTATION in the GUT ➡️➡️ gas & BLOATING. The acidic content of 🍊🍋will also breakdown some nutritional value of 🥦🥕 . ✨I prefer to do my own juicing: I control what’s in it, it’s fresher💯, & much less💲💲 . ✨Lately I’m drinking juices with 1 veg only 🥕this way you get the FULL nutritional benefit, without mixing of different compounds that affect absorption ❌ . ✨My current faves are CELERY juice✨ (v popular thx to @medicalmedium ): . • contains a VARIETY of POLYPHENOLS💫: aid destruction of reactive oxidative species (ROS) = anti-cancer effects 🙌🏻 • COUMARINS (support white blood cells, protect against infection 🤧& provide vascular support) • SAPONINS (bind bile salts, good for ⬇️ cholesterol & fat✖️) • benefits the liver, ❤️, muscular system🏋🏼‍♀️, GI tract 🤗, & respiratory system • POTASSIUM & SODIUM content helps stabilize blood pressure & electrolyte support⚡️⚡️ • 3-n-butylphthaline (3nb): ⬇️ blood pressure & provides ANTI-INFLAMMATORY💥support in pain & autoimmune conditions . ✨& CARROT juice✨: . • rich source of CAROTENES🥕: contain vitamin A • source of XANTHOPHYLLS: powerful antioxidant 🧚🏻‍♂️ • anti-cancer properties & great for vision/eye health 👀 • helps regulate blood sugar🤪, muscle contraction💪🏻, cardiovascular ❤️ protection • ⬆️ BILE secretion: helps metabolize fat 🚶🏻‍♀️ . ❌A disadvantage to juicing is that you LOSE the FIBER 🥦 you would get from eating or blending fruits & veg. So if you’re juicing more, be sure you’re getting adequate fiber in other meals 🥗🥦🍓🥬 . ✨A good daily fiber TARGET is >35 g for FEMALES & >38.5g for MALES @f_factor

Finished ✅ my late evening workout 🏋️‍♀️ it was great weight lifting , kettlebell training and closing with air flow yoga.today’s ring is completed ✅ burned total 2766 calories. —————————————————————————— #cardio #momlife #abstransformation #weightlifting #weightlossjourney #lowcarb #lchf #ketotransformation #ketolifestyle #cleaneatingweightloss #cleaneating #lululemon #weightlossmotivation #weightlossmom #hypothyroidmom #hypothyroidweightloss #weightloss38kg #intermittentfasting #weightlosstransformation #ketodiet #ketogenicweightloss #ketocommunity #bbgcommunity #fitmomstrongmom #fitmom #pejuangkurus #arenafitnessffoz #fitnessmotivation #applewatch

During the winter months it’s just as important to stay hydrated! Here are some tips that has helped me which I’d like to share: . 💧Don’t rely on thirst to tell you when you need to drink water. . 💧If you find it harder to drink water when it’s cold outside, drink warm drinks! Also, most of the stainless steel water bottles are also good to hold warm liquids! I like to drink hot tea, herbal tea, matcha, bone broth or hot cider during the colder month. . 💧Make a goal to drink a certain amount of water each day. . 💧Eat your fruits and vegetables! They help you stay hydrated. . 💧When drinking alcohol and caffeinated drinks (cause dehydration)stay balanced by remembering to drink plenty of water as well! 📷: @exponelly . #healthtip #healthcoach #nycblogger #wellnesstip #wellnessblogger #iamwellandgood #positivevibes #IIN #heathylifestyle #bbgcommunity #TiuTeam

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