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So much to do, so little time!! Lunching over a frittata and a side salad from @marksandspencerfoodpr also added one of their pea and edamame protein pot . #lunch #lunchbox #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian

If you are obsessed about that number on the scale and hoping for another loss in the week remember one thing: 👉 Nobody will remember you as a “55kg Suzy” or “60kg Mary” (names just made up - doesn’t relate to any particular person) People will remember you based on what you have done, what you say and how you behave . It’s very important to remember this now that we are approaching Christmas... it’s time to spend with family and not talking about what you can’t eat, what you can and what diet you follow. All of this is not important! The most important is to enjoy this time, enjoy your time with family and live a mentally balanced life. . . . . . #antidiet #wellnesswednesday #bodypositive #losehatenotweight #lighterlife #dietssuck #pcoslife #healthylifestyle #health #christmastime #pcos #mentalhealth

No shower cap.. no problem.. just pass me a carrier bag 😅 obvs I wasn’t about to ruin my freshly hairdresser’d hair with paint splash so what’s a girl to do 🤷🏻‍♀️ . . However this is the only form of exercise I’ve done in about a fortnight now 🙈 (not including the actual moving house process.. scene: tons of over packed boxes, a flight of stairs and nothing but a Citroen C3 to transport it all..) . . So it was quite nice to get a sweat on.. although in hindsight teetering on a step ladder in heels #shortgirlproblems (and pjs and of course the hat!) was probably not my finest or most sensible idea.. I’ll be investing in a bigger step ladder this eve 😆👌🏻 . . . I hope you’re all having a lovely holiday period.. I am embracing “bah humbug” at present.. should probably think about a Christmas tree and some actual shopping soon 😬🤦🏻‍♀️ . . . . #bbg #bbguk #bbggirl #bbgmums #bbgmoms #bbgmotivation #bbgfamily #bbgcommunity #bbgtransformation #bbgprogress #bbgweek1 #bbgnewbie #queenteam #kaylaitsines #sweatwithkayla #fitness #fitmum #fitgirl #fitspo #fitnessmotivation #fitnesscommunity #postpartumbody #postpartum #weightloss #weightlossjourney #strongwomen #strongnotskinny #bikinibody #bodygoals

Quick and easy breakfast today, vainilla chia pudding made with @kin_nutrition vegan vainilla protein using @oatly oat milk topped with banana and pumpkin seeds. It was lush! . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian #breakfast #breakfastlover #veganbreakfast #accidentallyvegan

Wednesday band 🔥 with the method @thirdspacelondon, those who carry on the training even with the party season knocking us off! You legends! 💪🏻 . #morningmotivation #morningworkout #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian

*** CHRISTMAS COUCH WORKOUT*** Perfect workout for lazy days over the holiday season

It may not feel like Christmas here in Michigan but I’m going to pretend like it does with my cozy jammies, fuzzy blanket and Christmas tree lights. As busy season is quickly approaching, I can already feel my anxiety building. So many demands, not enough time, a small office with fuses cut short, deadlines with zero give, etc. I used to come home hostile, frustrated, angry, overwhelmed, and burnt out. Enter coaching - a job that fills my cup instead of drains it, brings me true joy and happiness, gave my husband his wife back, built my confidence, healed my relationship with food and my body, and gave me friendships I didn’t know I was missing. A lot of people think it’s just working out and eating healthy...WRONG! It’s connecting with women from all over, creating lasting relationships, and having a community that just gets you. My inbox is always open if you’re ready for a change - never think that a dream can’t ever become a reality. #dreambigdreams

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Refuelling with a wrap pizza and a toast - bring me all the carbs!! Didn’t have any greens so I had a little glass of our green soup we made on Saturday 👌🏼 . Oh! And say hi to my Santa vegan choc from the advent calendar! Will save it for tomorrow 😋 . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian #dinner #refuelmeal #pizzanight

Work from anywhere? No...really. . . I used to HATE waiting in waiting rooms. Seriously the worst. Sit there and twiddle my thumbs while my to do list in my head grows? No thanks. . . Now I ENJOY the waits. Earlier, I answered messages from the chiropractor office and now Im checking in with my ladies while I wait for my tires. Building my empire with others flip through 5 year old magazines? I win! . . . . . #teambegreater #doingitforme #jesusisreal #sweatpink #travelbug #girlathlete #triathlete #teamriseaboveit #debtfreejourney #bbg #bbguk #tiu #tiumichigan #debtfreecommunity #weightwatchers #fellowflowers #nachoaveragefitchick #jillianmichaels #proverbs31women #runneryogi #nightshiftlife #surgicaltechnologist #surgicaltech #mirunner #runhappy #godlywoman #coffeeandjesus #christianathlete #fattofit #crazycatlady

When I came back to London, I decided to sack off my gym membership and stay fit using the work gym and by going to classes. It seemed like a good idea but in reality, my training became a bit unstructured and I wasn’t loving it. Classes are amazing but I like them as a top up to my weekly workouts! I joined a new gym by work last work and it has literally changed how I’m feeling about training already 😂 I did a workout yesterday AND today and I’m already excited for my session in the morning. Who else loves a bit of structure with their training? 💪🏼

Absolutely dead by @thedrabble @bestsbootcamp and their new concept class: ASSAULT! . Today it was Phoenix: four exercises, 7 rounds 90’’ 60’’ 45’’ 30’ 45’’ 60’’ 90’’ with one minute rest between rounds #savage #sweatfeast . Thanks @bestsbootcamp for such a great session! Can’t wait to try the other formats! . Always a pleasure to work with @north.to.south it’s been too long now! 😞 . #sweatyselfie by @north.to.south . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian #bestsbootcamp #newconcepts #newclass #london

Reason #4 why I exercise that is not about fat loss: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because it makes me strong. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Strong enough to go to Ikea and put everything in the car on my own 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I use to have no strength at all... Now I can easily lift pretty much anything in my daily life, without struggling. That’s one of my fav reason 💁🏼‍♀️

C H E E S E // 🌟🐝 Raspberry and white chocolate cheesecake! A certain favourite of the Big Brothers... so so easy to make, and such a crowd pleaser. As always, happy to send out recipes! This is quite a naughty version, but with a few tweaks (like using oats or popcorn for the base) you can easily make a “healthy(ier)” version 🤗👌🏼🍂🍓🍫 - - - - #gains #fitfood #girlswholift #fitgirl #eatclean #healthyeating #foodblogger #cleaneating #fitlife #bbg #gymfood #cleanfood #healthylifestyle #foodlover #bbguk #strongnotskinny #fitfam #weightloss #girlgains #foodie #progression #bbgsisters #healthy #eatcleantraindirty #foodporn #leanin15 #bbggirl #healthybody #homemade #dinner

‼️DIET: 🥗 or 🍝⁉️ [PART 1] Well let’s start from the basics. To eat, move, study and work our body and mind need energy, which is provided from food. The amount of food one requires changes from person to person. You can calculate the daily caloric intake you would need by putting your measures in macrocalculator.com. I generally eat my food in 4 or 5 meals, so breakfast, lunch, dinner and 1/2 snacks (depending on how big are my main meals). In this way I keep your metabolism high! . Once you know how much you need to eat, you also should understand what type of food you need. The macronutrients that your body requires are carbohydrates, proteins and fats. CARBS are for the body what fuel is for your car: simply essential! Healthy carbs are those rich in fiber (while-wheat grains, veggies and fruits), since they slow down their digestion and regualate your blood sugar. PROTEINS are the basic building block of muscle tissue and you will find them in meat, eggs, legumes, tofu. FATS will not make you fat. They are necessary to absorb and digest some essential vitamins and nutrients. . Your meal should always consist of a portion of carbs (1/4 of your plate), protein (1/4 of your plate), vegetables (1/2 of your plate), plus a portion of healthy fats. You should drink at least 2 liters of water to eliminate the toxins and stay hydrated. You should sleep 7-8 hours a night to keep your stress low and your mood high... yes, this also influences your shape. . There are so many other info I would like to share with you, such as macronutrients and micronutrients, how many carbs/protein/fats, how to increase your metabolism, how to eat for muscle gains & fat loss. If you are interested, I will do more post about these topics. Also, if you want me to talk about something in particular, let me know💗 . #healthy #healthyfood #healthyeating #fit #fitfam #fitinspiration #eatclean #nutrition #pwrprogram #pwrprogress #kelseywellspwr #bbgitalia #bbguk #kelseywells #kaylasarmy ##pwr #dieta #dietplan #dietasana #loveyourbody #losefat #fatloss #muscle #fitmotivation #bbgprogress

Nando’s medium rub chicken salad! 🐔 With feta (HexA) and some rice (2 syns) 🥗 breakfast was 2 boiled eggs on a slice of toast and fruit salad for lunch 🍌🍍🍓 just stuck to some incline LISS for an hour today 🚶‍♀️ #slimmingworld #slimmingworlduk #slimmingworlddiary #slimmingworldjourney #slimmingworldmeals #slimmingworldmotivation #slimmingworldinspiration #slimmingworldprogress #weightlossjourney #weightloss #bbg #bbg1 #bbgtransformation #bbgprogress #bbg2 #bbgcommunity #bbggirls #bbguk

NEGATIVITY. I’ve seen loads of it about before and after pictures recently and why we shouldn’t be doing them. It’s a shame because seeing yours has always motivated me. I always remember being so inspired by @wwgoldmemberlane and @clean_living_em and so many others and your before and afters. Importantly for me too though, they mark how far I’ve come, keep me on track and focused. So I’m going to keep doing me and posting mine cos I’m PROUD! _______________________ #weightlossjourney #weightloss #fatloss #transformationtuesday #fitness #healthychoices #nutrition #cleaneating #healthyfood #eatclean #fitfam #fitnessjourney #fitnessgirls #bbggirls #transformation #ww #wwuk #slimmingworld #protein #fatlossjourney #macros #beforeandafterweightloss #healthylifestyle #bbguk #happy #crossfit #running #transformationtuesday #fitnessmotivation

Do you know that it’s only one week till Christmas? . Do you feel like it’s Christmas time? . If I have to be honest, I don’t feel it at all... firstly it’s raining in the UK and it’s not even cold and I remember Christmas when it was very cold not even mentioning snow ❄️ But the main reason is I believe that it’s becoming more commercial than family thing! Shops are starting to advertise it every year earlier and earlier... ruining the Christmas spirit... Families are going crazy with the amount they spend on gifts... going into debt... just to show off and show others that they have money! I hate going shopping and fighting with the crowd (thank you Amazon and Amazon Prime 😂) . I do love though about Christmas that around this time people are kinder and nicer to eachother... this makes you even feel better and it can improve your mood! I do love that it’s a time when we ALL can pause for a second and forget about work and hustles of our life! . It’s my first Christmas for a long time which I will be spending in the UK and it’s first Christmas ever that we will be putting lights on our house! Always wanted to have it but always felt lazy to do so... because someone has to take them off later 😜 but I believe there is something magical about those Christmas decorations (but no, I am not going crazy and I am not the person who will decorate whole house 😜🙈) . What is it that you like about Christmas and you don’t like? . . . . . . #christmas #christmastime #christmasisinaweek #feelingchristmas #pcoslife #transformationtuesday #kindness #fitnessgirl #fitnesschristmas #healthylifestyle

I dont have time .... . Man does that excuse kill me. Maybe because I was there for so long. Im the QUEEN of busy. Ive got 3 jobs and a to do list a mile long. I totally get it. . . But maybe instead of saying I dont have time replace it with its not a priority . If you dont take care of yourself first for 30 minutes, who will? Is that to do list going to take care of your medical bills? 30 second walk to my living room, 25 minute workout, 30 second walk to my shower and I can get on with my day. . . . . . #teambegreater #doingitforme #jesusisreal #busybee #travelbug #girlathlete #triathlete #teamriseaboveit #debtfreejourney #bbg #bbguk #tiu #tiumichigan #debtfreecommunity #weightwatchers #fellowflowers #nachoaveragefitchick #jillianmichaels #proverbs31women #runneryogi #nightshiftlife #surgicaltechnologist #surgicaltech #mirunner #runhappy #godlywoman #coffeeandjesus #christianathlete #fattofit #crazycatlady

Another selfie because school is my number one priority when I am studying for the exams. 🤓⁣ ⁣ I saw on my poll a lot of you want to grow their Instagram. One of my best tips is to provide value to your followers! Give them tips, tell them a bit about your story... Give them a reason to follow you.⁣ ⁣ Are you trying to grow your Instagram? 💕

It’s one of the most wonderful times of the year and also the busiest 🎄🎁📆. Here’s a quick reminder to take your medication! Over these past two months, I have been extremely busy which lead to me neglecting my mental health and worse of all forgetting to take my medication. After a week of forgetting my medication, my anxiety and depression took over my mind 🤯. I felt completely overwhelmed by emotions, unable to control them. It took me a while to clock on why my mental health had declined. How can you forget you medication you say ⁉️ When my mental health declines many aspects of my mind becomes foggy 🌫, my memory is like a goldfish 🐟, my thoughts towards myself are destructive 🌋, my mood swings make me feel like I have constant whip lash 🚗, I am like a mother of 4 as I struggle to sleep 😴, my head throbs as my brain feels like it’s constantly being hit by a mallet 🔨and my tummy turns over constantly like flipping a pancake. Ive been back on track with my medication now for two weeks and I am feeling a lot more like myself. So again, a little reminder from me to you, do not forget your medication‼️

Lunching over frittata and a roast veg salad. I made the frittata last night, my go to when I am busy and I don’t have time to make anything fancier. . December I got you!! 💪🏻 . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian #lunch #lunchbox #lunchideas

Another night at work and another 25k steps done. Oh and nearly 65k steps done since Saturday. Oh and work again tonight and tomorrow night..... Yup Christmas in retail is fun!!!!! Today I am relaxing now that the last of the Christmas presents are more or less bought!!! I might do a workout tomorrow, I might not!! Will see how I feel!! . . #fitbit #allgreen #liss #christmascrazy #bbg #bbgover30 #bbgmums #bbgcommunity #bbgscotland #bbggirls #bbguk #kaylasarmy #kaylaitsines #strongnotskinny #stronger #strongwomen #fitspo #fitfamuk #fitmum #happy #healthy #icandoit #sleep #tired #motivation #inspire

Happy Tuesday #fitfam!!! . One less sleep until my Xmas break! Can’t wait! Breakfast this morning was yogurt and granola with persimmon, banana and chia seeds . Mini-win for me, last night resisted a polvoron (Spanish Xmas sweets that are 😋) and had an apple with cinnamon instead! 🙌🏼 . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian #breakfast #breakfastlover

Whos doing the 12 week challenge in January? 💪 I cant believe this will be the 3rd one Ill be doing! Challenge of 2018 was the first of many attempts of bbg I actually stuck to it for longer than a few weeks. I am now on week 48 and cant wait to start the challenge again with everyone 😁 ❤

7 days until Christmas and I am determined to go into it feeling good in my own skin. Still having treats (a totally unnecessary sausage sandwich yesterday, because it’s Christmas 🤷🏽‍♀️) but making sure I make good food choices around those treats. Let’s see if I can make it to NYE still feeling good 😬 today’s sweat sesh was courtesy of skipping HIIT ✌🏾 #bbg #bbguk #bbgstronger #bbgmums #bbgmoms #bbgafter30 #bbgover30 #bbgmumsover30 #bbgmomsover30 #kaylasarmy #sweatwithkayla #kaylaitsines #kayla_itsines #bbgfamily #bbgfam #bbggirls #bbgsisters #bbgcommunity #strongnotskinny #fitmum #progressnotperfection

✨same leggings, 77days apart✨⁣ slide ⬅️ left for more photos of what these leggings looked like 77 days ago, my progress vid checkin, after wo thoughts (excuse my out of breath after wo self, sorry no filters or perfection here just realness) ⁣& my post wo meal *today’s wo vids are in my stories* - ⁣ shopping in my closet for clothes I haven’t been able to wear never gets old. ⁣ losing weight & the feeling of my clothes fitting better is amazing, sure... but what i am loving most is the STRENGTH i am gaining back. i have weighed less & not been anywhere near as strong.⁣ one of the things caring for my dad full time has taught me is i want to be strong & treat my body as best i can. ⁣ the fact that he is fully dependent on us from a physical standpoint & i am 1/2 way to his age hit me like a ton of bricks. ⁣ i decided to quit taking tomorrow for granted.⁣ i could have continued using the weight of caring for him as an excuse but instead, i decided he is my reason. ⁣ -⁣ my 40th birthday is a few weeks away...! ⁣ as well as a brand new year & i cannot express how grateful (and proud of myself) i am that i sit my excuses to the side & just got to work. & yes the depression & anxiety & stress are all still there but I’m able to cope w/ it 100 times better now than i was 77days ago. ⁣ -⁣ plenty of treat meals, holidays, celebrating & living and zero cutting of food groups or alcohol in between these 2 photos && i am excited to keep it going & continue sharing w/ you guys! ⁣ Thank you for all your love & support along the way! ❤️🤗⁣ xo Kris ⁣

Ill never get sick of this grind. Ill never get sick of watching my clients be the absolute best they can be. Ill never get sick of the My pants are too big!!! text. Ill never get sick of striving to be the best right along side of them. . . This side gig has turned into something so much bigger and more purposeful than Id ever imagined. All I wanted to do was get a discount on products I was already in love with. Instead, I fell in love with myself and found my worth and am helping other ladies do the same. Thats a win in my book. . . . . . . #teambegreater #slimmingworld #faithandfitness #sweatpink #travelbug #girlathlete #jesusislife #teamriseaboveit #debtfreejourney #bbg #bbguk #tiu #tiumichigan #debtfreecommunity #weightwatchersuk #fellowflowers #nachoaveragefitchick #jillianmichaels #proverbs31women #runneryogi #nightshiftlife #surgicaltechnologist #surgicaltech #mirunner #runhappy #godlywoman #coffeeandjesus #christianathlete #fattofit #fitnurse

Last night of pole now until after Christmas 😫 #bbgarms on Sunday then pole this evening..... man my arms are on fire 😂😭 No pain no gain 😋 #bbg will resume tomorrow 😁 💪

Feeling festive at ice skating tonight with our girl @amillichamp ⛸💜❄️ #akfitclub #fitness #iceskating #feelingfestive #icerinkcanarywharf

Busy busy busy! Everything must happen before Xmas which means we only have 4 days to go! . Breakfast was a @leonrestaurants double truffle egg pot and an oat latte and lunch was the leftovers form our vegan roast on Saturday night! Proper food envy on the office today! . Countdown to Christmas is so real now! . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian #breakfast #breakfastlover #lunch #lunchbox

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If you’re struggling seeing the point of working out at this time of the year, because of all the Christmas party 🎉 🎄, the chocolates & heavy meals – I invite you to write some reasons why you (or you could) exercise that is not about fat loss 🤷🏼‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ And if you stress about the chocolates 🍫– remember that you are in no obligation to eat the full box, that you are allowed to eat chocolates all year round and not just at Christmas, Easter or after your 12 week bikini body guide. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ And finally my reason #3 why I exercise that is not about fat loss… Because it gives me a feeling of accomplishment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It seems silly, but I do feel like I’ve done something good with my day. Because I’m happy to say yes, I go to the gym on a regular basis and it’s not a struggle. And if I can accomplish that, if I can establish a new routine, I feel like I could accomplish pretty much anything in my life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I also feel proud when I can lift a certain weight, do some push ups or pull ups or run a tad faster. Having performance goals is a great reason to exercise… ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s yours?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

“Start now. Start where you are. Start with fear. Start with pain. Start with doubt. Start with your hands shaking. Just start!” ⭐️ That’s always the hardest part, the start! But once you do it, you take it one day at the time and everything falls into place... and it’s a matter of time when it become part of your lifestyle! ⭐️ As we are approaching the end of 2018, you still have time to make changes... to start and make an amazing start for 2019! . . . . . . #mondaymotivation #healthylifestyle #health #sweat #riseup #pcosfitness #pcoslife #momlife #nurselife #changeisgood #christmastime #strongwoman

Light bites today with a sea salt & black pepper cod fillet (not sure on syns think 6?) and feta salad (HexA) 🥗 with a drizzle of Nando’s medium sauce 🌶 enjoyed some LISS outside today 👣🐾 and legs this afternoon! 🏋️‍♀️ breakfast was 🍌 & yogurt 🍓

how to collaborate with fitness brands?⁣ ⁣ I dont have a lot of followers but still, brands want to work with me. In the last few years, I have collaborated with 26 brands and with some of them, I collaborated more than once. 🙆‍♀️⁣ ⁣ My best tip: dont wait for brands to come to you. Send the brands you want to work with an e-mail!⁣ ⁣ Do/would you love to collaborate with brands? 💕 #balancedfitstudent

. 🐆 THATS ONE BIG CAT 🐆. . . Oh my what a big tail you have 😍 not as big as my grin! : And then 15 minutes later I was engaged to my best friend!! : . . 🗺❤️✌🏼 ------------------------------- #dreamsanddumbbells #fitfam #fitfamuk #fitness #wonderlust #fitnessmotivation #friday #follow4follow #nakednature #fitnessblogger #cleaneating #bbg #bbguk #bbggirls #bbgcommunity #bbgtransformation #girlgains #gains4girls #iifym #eatingclean #spin #picoftheday #instafitness #travelling #iifymgirls #animals #cheetah

“Will you train during Christmas holidays?” I received this question a lot in the last days and the answer is YES. Yes, simply because it’s something that I ENJOY, so during holidays that I have more time why I should not work out?! Of course my training method will adapt to my holidays: this means no gym, no fancy equipment, just my body, a pair of dumbbells and a bunch of resistance bands. That’s it. Today I tried to continue with the #pwrprogram week 9 @kelseywells at home and, I swear, it was challenging!!! I modified some movements and added some reps when the weight was not difficult enough for me, but it worked. Let me know in the comments if you want to see the workouts and how I modified the movements.😎 Moral of the story is: STOP MAKING EXCUSES. If you WANT, you CAN! Nothing can stop you from chasing your dreams. 🙌🏻💛 . . . . #fitinspiration #kelseywellspwr #absworkout #chestworkout #fitquotes #fitmotivation #nutrition #girlswholift #bbguk #bbgusa #justdoit #losefat #buildmuscle #fatlossjourney #fatlosstips #alimentazionesana #allenamento #athomeworkout #bodyweighttraining #bodyweightworkout #kayla_itsines #kelseywells

Heavy Monday? You can definitely get through it nice and slow. #chestday

When you haven’t meal prepped but still manage to get the chicken and veg fix. Can’t wait to have some food in the house again so I can get organised! ___________________________________________________ #weightlossjourney #weightloss #fatloss #leanin15 #slimmingworldfollowers #healthychoices #nutrition #cleaneating #healthyfood #eatclean #fitfam #fitnessjourney #fitnessgirls #bbggirls #bbgfood #ww #wwuk #swfood #protein #foodpics #slimmingworldideas #slimmingworldrecipes #swuk #beforeandafterweightloss #extraeasy #bbguk #slimmingworlduk #wwuk #mealprep #chicken

I used to HATE wearing glasses 🤓 I’ve had bad vision ever since I was in second grade. I remember waiting years until I could get contacts and I became obsessed with them. Not having to feel like a four eyes, being able to wear sunglasses, not feeling like a geek with my red hair. Now, I can’t imagine NOT having them. As someone who works on a computer all day, contacts would dry out and irritate my eyes no matter how many eye drops I used. I don’t think that glasses define me any more than my freckles, my pale skin, my nose ring or my red hair. Self love is just like any other muscle - you have to work it daily for it to grow. So today I am loving my glasses even if that means I’m a four eyes! I challenge you to flex your self love muscle and tell me one physical characteristic you LOVE about yourself ❤️ #selfloveclub

Workout done. Now to start wrapping some presents while munching on a slice of banana bread my daughter and I made yesterday.. it may or may not contain chocolate chips.... It does.... 😁😁 . . #bbg #bbgweek11 #bbground7 #bbgcommunity #bbgover30 #bbgmums #bananabread #chocolate #yum #christmas #bbguk #bbgscotland #kaylasarmy #kaylaitsines #strongnotskinny #stronger #strongwomen #happy #healthy #fitspo #fitfamuk #fitmum #icandoit #mondaymotivation #nevermissamonday #youcandoit

Starting my last working week of 2018 like... 💃💪🏻 . Another perfect Monday morning session @thirdspacelondon with @alexrenniefit going to miss his crazy formats in the next few weeks!! Merry Xmas and see you in the new year! . Propose of the week: 5 sessions and minimise treats until Friday! Too many temptations and zero control! . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian #mondayworkout #mondaymotivation

In the words of @elianapolimeni , when you squat - “ass to the grass!” 😂😂 new favourite motto for leg day. Proud to say we did week 31 legs today and it was HORRENDOUS. Feeling the burn!! But sharing the pain is sharing the gain? I need to stop trying to rhyme.... not my forte. I will leave the gym rhymes to Eliana! #bbg #bbg3 #bbguk #bbgprogress #bbgjourney #bbggirls #bbgsisters #kaylasarmy #sweatwithkayla #squat #mondays #fitfam

🌈 ITS A MARATHON NOT A SPRINT 🌈 : : Whatever the reason, Whatever the goal - remember it’s a marathon not a sprint. : : The goal should be worth the journey, there is no quick fixes, no shortcuts, no easy routes. It’s going to be hard work with ups and downs but it will be worth it. : Enjoy the process, push through the lows, ride the highs. : Bring people along for the ride, encourage and build each other up. Look and push forward, don’t hold onto failures learn from them. Take a break if and when you need to and then get back in the drivers seat. : : With every step breath out negativity and breath in confidence - celebrate any success not matter how small. Be kind to yourself and others, make good choices but appreciate that some may turn out bad. : Accept no one is perfect and that ok, embrace the challenges, face your fears, and become stronger. : Don’t wait let’s go! : : : . .🗺❤️✌🏼 ------------------------------- #dreamsanddumbbells #fitfam #fitfamuk #fitness #fitnessmotivation #lornajaneuk #follow4follow #fitnessblogger #cleaneating #bbg #bbguk #bbggirls #bbgcommunity #bbgtransformation #girlgains #gains4girls #iifym #eatingclean #picoftheday #instafitness #travelling #iifymgirls #nakedprogram #girlswithtattoos #bbr #12weektransformation #girlswholift #girlswholiftweights

I will never take for granted the struggles because they have given me strength. In hindsight the work was done by me, but I would not be as far along as I am without my ladies. Seeing them staying on track helps keep me motivated and pushing myself every single day, even when I don’t want to. Anyone can eat healthy and workout but to keep at it is the hard part. I am so thankful to have found my accountability groups when I needed them the most. Enrollment is open for my January bootcamp where we will focus on 20 minute workouts, an easy to follow meal plan and healthy habits to keep you on track, not just for a month, but for a lifetime. Head to the link in my bio and fill out the January bootcamp form for more info 😀

Two years in a row, Ive lost weight during December. Two years in a row, Ive helped other women do the same. . . I use at home, 30 minutes (or less!) programs and a SUSTAINABLE meal plan thats easy to follow. You dont log your food, you dont count macros, you dont guess at what to do in the gym. Its all laid out and guaranteed to make you succeed. . . If you dont like how you feel right now about yourself, Ive got a community to surround you with and a plan for you! Message me 💕 . . . . . #teambegreater #slimmingworld #faithandfitness #sweatpink #travelbug #girlathlete #realcountrymusic #teamriseaboveit #debtfreejourney #bbg #bbguk #tiu #tiumichigan #debtfreecommunity #weightwatchersuk #fellowflowers #nachoaveragefitchick #jillianmichaels #proverbs31women #runneryogi #nightshiftlife #surgicaltechnologist #surgicaltech #mirunner #runhappy #godlywoman #coffeeandjesus #christianathlete #fattofit #fitnurse

So a bit of real talk - the holiday period can be really hard to stay motivated in. I for one 🙋🏼‍♀️ am feeling run down and bloated. Too much excess and many, many, social events. It’s fun but definitely feeling it! Add the cold, rain and dark.... motivation is a fat zero sometimes. ❌ can’t be hard on ourselves though... fitness doesn’t disappear overnight 💪🏽 . . #tiuuk #toneitup #studiotoneitup #tiuscotland #tiuteam #tiu31 #tiuholidayhustle #tiucheckin #tiucommunity #tiugirls #bbg #bbgfam #bbgcommunity #bbguk #bbggirls #avocadotoast #healthyfood #healthyeating #brunch #breakfast #myfitnesspal #iifym #macros #healthylifestyle #lifestyle #foodie #foodiesofinstagram #workout #fitness

Sweaty Sundays with @missfitsnutrition at @hotpodyoga Brixton today 💦💜 A lovely break from the craziness of December with a relaxing but empowering Vinyasa flow hot yoga session 🧘‍♀ Followed by vegan shakes, catching up with some of our faves and meeting new people! 😀 Thank you @missfitsnutrition for inviting us down! 🙏 #akfitclub #fitness #fitfam #missfits #missfitsnutrition #fuelyourbest #hotpodyoga #hotyoga #yogalondon

After a stressful week, I realized I needed to do something to better manage it. Enter yoga. Now I’ll be the first to admit that I am TERRIBLE at it. So, that is every more reason for me to practice it. I never realized how hard it is between the stretching, trying to flow “naturally” (which for me I looked like one of those puppets with a string that comes out of the bottom that you pull and their limbs move 😂), and focus on breathing while trying to turn my brain off. For all of my yogi friends, what tips do you have a beginner?? #beginneryoga

True friendship is like sound health; the value of it is seldom known until it is lost. Charles Caleb Colton . ✅ DO YOU WANT TO LIVE A HEALTHIER LIFE? Know that what you put inside of your body will reflect on your health’s future as well as on how your body looks on the outside and will be key to maintain many years of good quality life. ⚠️ Click the link in the bio to visit us and learn more about our products that can help you improve your health and welfare. 🆓 products dairyfree, glutenfree, gmofree, lactosefree, maizefree, soyafree, starchfree, wheatfree, yeastfree

Fast Food 🚙 💨 ⁣⁣ don’t forget to double tap and save/bookmark to refer back to later ❤️⁣⁣ -⁣⁣ one thing i feel keeps me moving towards progress is keeping myself fueled properly, especially when i have errands or know I’ll be away from home for a while. ⁣⁣ idk about you guys, but I’d much rather save my treat meals for date night or family night than to grab fast food randomly. ⁣⁣ i also know not having food on hand & getting to the hangry point of starving is a sure way to throw off the rest of my day. ⁣⁣ -⁣⁣ so i spend 3min preparing my fast food & then I’m out the door! ⁣⁣ ⁣⁣ grab your fav shake — I do 1 scoop of my superfoods + 1/2scoop vegan protein + 2tbsp peanut powder & just shake with water ⁣⁣ i always boil eggs during meal prep, they keep well for the week & are great for grab & go. ⁣⁣ i also cut up raw veggies during meal prep which also keep well over the week & are great on the go.⁣⁣ avocado is a great healthy fat, sprinkled w/ a little pink Himalayan sea salt & it’s hands down one of my fav foods! ⁣⁣ ⁣⁣ fresh fruit is another yummy snack you can add — berries or apples are my fav.⁣⁣ ⁣⁣ i will also make sure to pack water, an extra shake packet just in case & then a protein bar OR nuts in case i am out for more than a few hours. ⁣⁣ nothing is worse than being starving & thirsty while commuting or sitting in traffic.⁣⁣ ⁣⁣ hope this helps! ❤️🤗⁣ what is your fav on the go snack?! ⁣ -⁣ leggings :: Victoria’s Secret Sport knockout tight⁣ nail color :: opi gel black cherry chutney

Another day, another Christmas dinner! Today we celebrated Christmas with my in-laws as this year we are going to Barcelona with my family. So lots of food, yummy treats and presents! . Now off to the carol concert! 🎄 . #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #christmasdinner #fostenchristmas #f2traditions

You know when you have a million and one things to do, but lounging on the floor sounds better? That. Lazy Sundays are the best 🧘🏼‍♀️

progress checkin ⁣ slide ⬅️ left for today’s agility/HIIT wo & my post wo meal don’t forget to double tap & save/bookmark to refer back to later ❤️⁣ -⁣ 75days of showing up for myself with plenty of rest days & treat meals in between. ⁣ have not run in 3wks & have been missing our daily dog walks most of that time ⁣ BUT i have been showing up for my workouts & i can definitely tell a difference.⁣ ⁣ i feel amazing.⁣ ⁣ i have built my discipline and consistency muscle back up and that is extremely important ⁣ bc i really rely on my workouts to lift my mood as this is definitely one if not THEE toughest season of my life so far. ⁣ -⁣ if you’re going thru a rough time, getting into a routine of at least 20min of getting your heart rate up will do wonders for your emotional wellbeing. just make a commitment to yourself to show up for yourself & don’t break that promise. ⁣ ⁣ it won’t be easy. there will be days you don’t want to. but i can promise you’ll never regret showing up for yourself & it gets easier once you just start and keep going.⁣ ⁣ & if you ever need help getting started or staying committed, I’m only a message away📲📩⁣ ⁣ Happy Sunday friends!! ⁣ Sending you allllll massive love ✨❤️🤗✌🏽⁣

It’s Sunday, yes I know and I did workout today! 💥 . I can hear now: “It’s Sunday, you could wait till Monday” “It’s pre Christmas, so you could wait till 1st January because there is no point now” “You are on holiday, why you are doing it?” “I will wait till New Year or Monday” . Well, any day is good to take care of your health... you don’t need Monday to do this... because what else is going to happen on Monday that can’t happen on Sunday? Yes, it’s pre Christmas and? You shouldn’t treat exercising as a punishment or to earn extra calories And I am on holiday but it does mean that my health is less important while on holiday then during the normal work week? . Oh and do you wait till 1 January? I can guarantee you that you will not start then! Wanna bet? . If you want something you do it, in that moment! There won’t be a “perfect” moment in your life! And HEALTH should be your PRIORITY, no matter what day or what month it is! . . . . . #sundayvibes #sundaysweat #pcos #healthylifestyle #healthandfitness #healthylifestyle #fitnessmotivation #pcosfitness

Getting our Sunday sweat onnn! 💦💥💪 #fittogether

Glad to have my pancake-maker home 🥞 #sunday ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ #pancakes #sundaybrunch #foodporn #eatbetternotless #wellbeing #35weeks #35weekspregnant #thirdtrimester #pregnancyworkout #fitpregnancy #bbguk #bbgcommunity #bbgstronger #kaylaitsines #firstpregnancy #bbgcommunity #fitlife

There’s very little that #avotoast can’t fix! #hangovercure #londoneats

Sunday. 5.15 alarm. No excuses today!! 💪 Week 47 arms and liss done ✅💦 Felt weak this morning but a bad workout is better than NO workout hey! 😁 I have SO much Christmas stuff to sort (all of it tbh 😂), so Im hoping for a productive day 😂

Back on it after my big night out on Friday, a much needed chill day yesterday and making delicious but not so nutritious food choices 🐷 finishing the week with a HIIT sesh followed by a little arms sesh 💪🏾 then it’s Sunday funday with my faves before food prep for the week 🤓 happy Sunday fitties ❤️ #bbg #bbguk #bbgstronger #bbgmums #bbgmoms #bbgafter30 #bbgover30 #bbgmumsover30 #bbgmomsover30 #kaylasarmy #sweatwithkayla #kaylaitsines #kayla_itsines #bbgfamily #bbgfam #bbggirls #bbgsisters #bbgcommunity #strongnotskinny #fitmum #progressnotperfection

Hold onto your boobs when you run? Get a better sport bra!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because your hands have better things to do 🙌⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #MAAREE #JoinTheAntiMovementMovement #OverbandTechnology⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ThisGirlCan #fitspo #fitfam #fitfamuk #empower #coppafeel #sportsbra #sportsbras #sportsbrasquad #boobs #girlswhorun #bigboobsproblems #coppafeelpeople #girlswhorun #runchat #runchatuk #support #breasthealth #womensrunningcommunity #parkrun #parkrunuk #inspirationalwomen #strongwomen #breastcancerawareness #bbguk #boobbounce

Merry Bristmas!! . One more year celebrating December birthdays and Xmas with the urban family. This year we made it a vegan feast (minus turrones and polvorones that are 0 vegan) . Stared with a green soup, followed by a nut roast and lots of Spanish Xmas treats! . The best bit, laughing and chatting with people I love! . #bristmas #veganbristmas #peopleilove #urbanfamily #healthymeals #fooddiary #leanin15 #90dayssplan #lowcarb #healthyeating #sweatwithkayla #bbggirls #bbguk #fitness #thebodycoach #fitfam #cleaneating #plantbasedfood #realfood #veggiemeals #vegetarian

Weekends werent always this way. . . I used to fill up on carbs from the hospital cafeteria, drive home, dive into bed and sleep until the last possible second. I would rush to get ready for work, hit the drive through on the way in to work, struggle through another night relying on candy, cake, pop - any sugar and caffeine I could get my hands on, and repeat all weekend long. Yikes. . . Its so much better now. Ive learned how to get through night shift relying on my own energy that Ive created. I wake up and pour into MYSELF. I read a self help book to get my mind right, crank out a 30 minute workout, and drink my superfoods shake on the way in. I check in with my team because if THEY are making the right decisions this weekend, so can I. Im not struggling through the night anymore. I come home satisfied with my day. . . All because I said YES to some girl on Instagram... . . . . . #teambegreater #slimmingworld #faithandfitness #sweatpink #travelbug #girlathlete #nightshiftnurse #teamriseaboveit #debtfreejourney #bbg #bbguk #tiu #tiumichigan #debtfreecommunity #weightwatchersuk #fellowflowers #nachoaveragefitchick #jillianmichaels #proverbs31women #runneryogi #nightshiftlife #surgicaltechnologist #surgicaltech #weekendwork #runhappy #godlywoman #coffeeandjesus #christianathlete #fattofit #fitnurse

Happy Gotcha Day to my (not so) little Bergen! Cannot believe it’s already been a year since I took a sick day from work to go pick you up. You test me in more ways than I care to admit and you beat up your sisters too often but I still love your squishy butt 😍 #adoptdontshop🐾

Today I switched it up and went running at our complex’s gym 🏃🏽‍♀️ TBH, I haven’t ran more than 2 miles since my half marathon in early October, but soon I’ll be back to training for my second half!

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