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Struggling for motivation on this #WorkoutWednesday? Look no further than our pedalling efficiency session, which is best done on an indoor trainer. Warm Up: 5 Mins easy spinning at L1-2 --- 2 minutes at L2 2 minutes at L3 2 Minutes at L4 2 minutes at L5 2 Minutes at L1 --------------- Main Set: Cadence should be between 80 - 90rpm. --- 3x - 4 minutes as: 1 minute single leg (right) 1 minute single leg (left) 2 minute smooth spinning - 3 minutes under gearing - aero bars or drops if using a road bike (keep it smooth) 95 - 110rpm 1 minute self selected cadence - 3 minutes under gearing - sat up (keep it smooth) 95 - 105rpm 1 minute self selected cadence --------------- Cool Down: 10 Mins easy spinning Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges: --------------- Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE; Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE; Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE; Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE; Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE; Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE; Level 7 (L7) – Neuromuscular Power, Max Effort; #tritrainingharder #believestriveachieve #ironman #athlete #triathlete #triathlon #tri #triathlontraining #ironmantraining #swimbikerun #health #fitness #instafit #fitfam #motivation #dedication #training #thisgirlcan #viewfrommyrun #girlswhotri #trainhardraceeasy #trilife #strongnotskinny #run #running #runnersofinstagram

Goals are just dreams with deadlines 💪🏻 ⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊ 📌For more content like this FOLLOW ⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊ @muscle_union_ig 💥 . . . . #Fitspo #Workout #legday #Fitness #gym #Girlswholift #Fitfam #deadlift #legworkout #strongnotskinny #Gymtime #fitnessaddict #Athlete #Shredded #video #Training #Fit #Fitnessmotivation #Motivation #Bodybuilding #fitspiration #Healthy #Squat #model #mondaymotivation #vegan #viral #crazy #gymtime.

Sore today, strong tomorrow.👊🏻 ----- #mydarhk #teammydarhk

✨Ready to get stronger💪🏽✨ . . ✨Feel so motivated and good at the minute fitness wise, despite being very stressed with uni 😫 . . ✨I’m so excited to start my new strength programme in the next couple of weeks thanks to the amazing @findyourhabit 🙌🏽🙏🏽😆 <<<<< go follow her and you won’t regret it she’s amaaazing 😍🙌🏽 . . ✨I’m really excited to push myself and see what change/progress I can do within the 9 weeks . . ✨I’ll probably be posting loaaads about it cos I know I’m gonna love it so 🤷🏼‍♀️ . . ✨Just a bit of a random post really letting you guys know what I’m gonna be doing cos right now I’ll do anything to get me out of uni work 🙂 - Plus I was trying on my new sports bra so why not 🤷🏼‍♀️ . . #puregym #fituk #fitfam #fitnessjourney #inspireothers #fitnessmotivation #gymlife #getfit #dreambig #teamself #fitnessblogger #bodypositive #thefitlife #sweateveryday #strongnotskinny #puregym #growing #fatloss #cutting #selfconfidence #healthyeating #feedingyourbody #loveyourself #IIFYM #progress #feelingpositive

A dream doesnt become a reality through magic!! It takes sweat, determination and hard work!! Sweat + sacrifice = Success. Make your dreams a reality and slay, all day, everyday!!! Youve got this!!! 💪💪💪 #dreambig #dreamsbecomereality #sweatymess #sweat #determination #hardwork #slay #gymlifestlye #gymlife💪 #gymlove #gymfreak #gymworkouts #gymwarrior #exercisemotivation #exercise #fitnessinspo #fitnessquotes #loveyourself #fitfam #instafit #sparkle #strength #strongnotskinny

A fun little 7 min workout with my biggest weakness - gymnastics. Luckily I had an amazing judge @mchllduplessis in the BEST CrossFit box in town. 😎 CrossFit has proven to me time and time again. If youre willing to put in the time and effort, then anything is possible. It has changed my life, and it has change me. I like this version of myself and will keep working on me for me. • • • • • • • • • • • • • • #capetown #capetownfitness #crossfit #crossfitaddict #crossfitgirls #crossfitlife #crossfitlifestyle #hwpo #paytheman #passion #myplace #bestbox #fitfam #fitness #lifting #liftingwe #gymnastics #progress #lovecrossfit #fitlifestyle #strongwomen #strongnotskinny #crossfitcapetown #crossfitcommunity

Don’t ever be impressed with goal setting; be impressed with goal getting. ⁣ -John Maxwell⁣ ⁣ I don’t think I’ve ever had this much drive in my entire life…and I don’t say that lightly. I used to be one that sat on the couch every night and flipped through my favorite shows that I had pre-recorded. I soooo looked forward to this time during the day. ⁣ ⁣ When I signed up to start working on my health after having Harper, and seeing the drive that the girls had in my group, something flipped a switch. There was a fire that lit inside of me and I couldn’t stop it from burning. ⁣ ⁣ The days of laying on the couch every night are LONG over for me…but I have not missed it one bit. The life I lead now is much more exciting and the dreams I am seeking are definitely in reach. It’s only a matter of time before I reach them and start searching for more. ⁣ ⁣⁣⁣⁣ #hustlingmomma ⁣⁣⁣⁣ #teamgains⁣⁣⁣⁣ #beingbrave⁣⁣⁣⁣ #choosefaithoverfear⁣⁣⁣⁣ #motherhoodishard ⁣⁣⁣⁣ #mommyofone ⁣⁣⁣⁣ #midwestmommy

Boxing inspired workout using my @eggweights and my pants/top/sports bra is @ycoactive #ycoactive #ycowarrior #ycowoman #empoweredwomen #womensupportingwomen #eggweights #homeworkouts_4u #homeworkouts #fitmomsofig #homeexercises #boxingworkout . Try each move for 30 seconds, rest for for 15 seconds and go for 2 or 3 rounds. . 💫TIP: Im reading and listening to a lot of incredible content from Katy Bowman @nutritiousmovement right now and Im learning SO MUCH! One of the key takeaways is to ⭐️Keep Your Ribs Down⭐️We flare them so much more than we realize and her book (Diastasis Recti - Whole Body Solution to Abdominal Weakness and Separation) has been eye opening for me - check it out!👍🏻 . ✅Always consult your doctor before starting a new exercise program, especially when pregnant. . . . . . . . . . #makeitworkmomma #fitgirlvideos #girlyexercises #befitvideos #gununegzersizi #sixpackfemmes #WHStrong #womenshealth #fullbodyworkout #igfitness #strongnotskinny #workoutideas @fithealthyworkouts #fithealthyworkouts @fitgirlsworldwide

8:00 a.m. #desayuno: overnight oats de frutilla y limón - Por qué justo que me hago OO el día está horrible

Insanity Max: 30 Week 3 Day 3✅ No need to spend hours in the gym to burn calories! 30 min of exercise and 2 min cool down. 336 Calories burned in my basement!!! 💪🏻💪🏻 . . #insanitymax30 #shaunt #findyourfit #findyourgreatness #fitmom #fitfam #fitover30 #30andfit #healthymom #strongnotskinny #dedication #motivated #momswholift #momswhoworkout #stayathomemom #momlife #csectionmom #mombod #momofboys #momoftwo #pilotswife #pilotswifelife

“if you are outgrowing who you’ve been - you are right on schedule. keep evolving.”

Rockin my skin leggings from @fnfattire . . . You can get 50% of your order!!!! . Click the link in my bio, sign up and check your rewards!!! . . . #fnfattire #fnfambassador #iamfnfcreation #Gym #gymselfie #Fitness #fitchick #strong #strongnotskinny #dedicated #RiseAndGrind #dedication #Fit #leggings #blackfriday #sale

Top is end of week 6 and the bottom is the beginning of week 1! So much progress! Did I say that I 💗 LIIFT4!! It’s amazing! @joelfreemanfitness ..... #momof7 #cancersurvivor #marykaylady #thepinkbubble #thirtyonebaglady #LIIFT4 #joelfreeman #autumncalabrese #teambeachbody #beachbodycoach #finishstrong #fitmom #nevergiveup #growthmindset #thestruggleisreal #strongnotskinny #runninglady #candohardthings

Dear Arms, I’m sorry for hating you for so long I’ll make it up for. You will be in shape and toned eventually, just stick with me here while we figure this out..💕 . . Anyone else - before #fitlife - tried to starve herself skinny to get toned arms? I’m struggling to understand my thinking behind the concept now but this was my reality for 2 decades. Starve ➡️ get skinny ➡️ wake up with toned arms.. 😐 never worked - obvs - yet I kept going at it.. 😬 . . #bbgcommunity #bbgmoms #fitmoms #strongnotskinny #fitnessjourney #fitmom #pwrprogram #pwrmoms

And all we do is get up and go again! 🏉💪🏻 training tonight ahead of Sunday’s big game against Drybrook 7-9 💪🏻🏉 #rugby #training #development #strongnotskinny #errfc #hampshire #wrugby

ALRIGHT ALRIGHT ALRIGHT!! We are having our Black Friday sale for some of the goodies we have to offer! $20 of all challenge packs among other things! Why not start now?! Don’t wait for the new year! Don’t let the holidays get to you! Start now!! Let me know if you want more info! #noexcuses #workoutmotivation #workoutroutine #workout #beachbody #sweatingforthewedding #doitforyourself #beabetteryou #strongnotskinny

Freebie Wednesday. • • • Remember quality vs quantity. You don’t have to do every exercise under the sky. Keep it efficient. Keep it effective. ✨ If you try it let me know #strongnotskinny #selfloveclub #strongher #visionboard #mindsetshift #personalevolution #igniteyourfire #womenwithstyle #onlinecoach #edrecovery #personaltrainer #healthylifestyle #lifestyle #passion #purpose #motivation #gainingweightiscool #selflove #happiness #life #iifym #fitness #iifym #humpday

🌟BIGGEST SALE OF THE YEAR🌟 ••• I see you 👀 checking out my IG posts today!!!!!! But no really, today is about to go down in history! Zyia Corporate is about to 🚀 Launch 10-20 NEW ITEMS 💰 OFFER A HUGE sale!! ••• This will all be happening at 8am MST or 10am EST! And I promise you you aren’t going to want to miss this!!! You know the deal ➡️ see something you want and just message me right away and I’ll place the order for you and it will ship TODAY! 📬 ••• 🙌🏼🙌🏼🙌🏼 Also, remember all the extra deals that I am offering on top of Zyia Corporates Sale today! Watch my IG to be reminded of those deals, they are AMAZING 😍! • • • • #Zyiabyjamie #blackfriday #deals #savings #promotions #onlineshopping #shoponline #sale #instantsavings #wardrobe #clothing #outfit #styleoftheday #fashionblogger #outfitoftheday #haul #stylegram #outfitinspiration #fitspiration #fitnessgoals #fitfam #fitnessmotivation #fitnessforlife #strongnotskinny #workouttime #workoutmotivation #gymmotivation #workoutday #fitfluential #findyourstrong @preview.app

💚GROUP FITNESS CHALLENGE💚 #wearefitone #fitness #fit #instafit #gym #workout #instagram #gymlife #exercise #workoutmotivation #healthylifestyle #fitfam #fitspo #inspo #goals #getfit #cleaneating #body #muscle #bodygoals #bodybuilding #inspire #motivation #transformation #strongnotskinny #shape ________________________________ Interesse an einem kostenlosen Probetraining? . Registriere dich Online und lerne unser Studio kennen: 🖥 www.fit-one.de . Oder vereinbare telefonisch einen Termin für dein Probetraining mit einem unserer Trainer: ☎ 0911/97697423 . Gerne kannst du uns auch per Email eine Anfrage für ein Probetraining zusenden: 💻 fuerth@fit-one.de . Willst du einfach spontan und ohne Termin vorbeikommen, bieten wir dir eine Tageskarte für 20€ an, womit du unser komplettes VIP Angebot nutzen kannst 💪 . Solltest du dich am selben Tag für eine unserer Mitgliedschaften entscheiden, wird dir die Verwaltungspauschale zurückerstattet. . Wir freuen uns auf deinen Besuch bei uns an der Fürther Freiheit 8-10 90762 Fürth . 📸 Instagram: fitone.fuerth 🎬 YouTube: FIT/ONE whoareyou . Investieren Sie in die Gesundheit Ihrer Mitarbeiter: 👔 Firmenfitness: http://firmenfitness.fit-one.de/ __________________ FIT/ONE ist ein Unternehmen der Harlekin GmbH, Röntgenstr. 15, 97295 Waldbrunn.

Mentally feeling like shit.. Physically killing it as the bf says 🤷🏼‍♀️ - Thats the thing.. I know I may look okay and have made an effort with my clothes, under all of that I completely struggled with getting ready this morning. Instrusive thoughts have been very strong lately and I wasnt able to get up and look like this without a battle. I was being convinced I dont need to dress up or to do my hair the way Ive wanted to for a while. I wasnt able to wear these jeans without feeling like absolute crap about it. Every little detail of my physical appearance was being struck down by Negative Betty 👹 - What Im saying is that only you know how you truly feel. If youre struggling, you are struggling. Whether or not you look the part is a different story. You do not need to be wearing baggy clothes, scruffy hair and no brushed teeth to be able to be noticed with your difficulties. Your feelings and emotions are valid whether youve made an effort or not. Making an effort is hard, and you are so so strong for trying so hard everyday. Keep fighting my beautifuls, weve got this 💪🏻🧡

Keeping sport in your life and focussing on it from your teenage years (and beyond) can have many, far reaching benefits well into your adult years: Link in bio #uiopodcast #strongnotskinny #confidence #selfesteem #sport #raiseyourgame

SAUCE ZERO je slastna, sladka in aromatična omaka, brez maščob in sladkorja. Idealen dodatek za vse »fit recepte«: piškotke, sladoled, deserte, palačinke, vaflje. - ❤️ivana10 code❤️ #flexshop🔴 #fitness #fitfam #summer #hot #girl #girls #squats #muscle #strong #strongnotskinny #legs #legday #dedication #gym #gymmotivation #instagood #instalike #instafitness #fitnessmotivation #bodybuilding #fit #fitspo #motivation #legday

Energize and my morning affirmations/personal development is one of my favorite parts of the day. 😊 ... I love having this quiet time to focus and concentrate on what is and what is to come. ... Thankful for each and every day! ❤️ #gratitude #boymom #fitmom #familylife #strongnotskinny #selflove #betruetoyou #igotthis #tattooedmom #positiveaffirmations #soccermom #aboyandhismom #beconscious #challengeyourself #bepresent #beautifulmind #inspire #motivating #createyourlife #youdoyou #selfimprovement #workinprogress #norisknoreward #noexcuses #selfloveisthebestlove

The pain is just the muscles crying as they grow 🤪. Today’s workout was back and biceps! Day 2 of this new program and ... well... I’m sore! It’s crazy how slight changes in moves or weights or reps make you feel like your first day in the gym all over again. But it’s a good way to keep focused and keep pushing to be the best you can be, the strongest you can be. Can’t wait to see how my strength changes through this 8 week program. I’ve seen great results from everything I’ve done so far this year, what’s liift4 going to show me? Stay tuned... . . . Maybe a double spin tonight cuz I’m crazy. . . . . #beachbody #obsessed #pushyourself #torontofitness #shiftshop #liift4 #watchme #doitforthebooty #squats #progressnotperfection #cardio #girlswhospin #spokehaus #cycle #girlswholift #fitness #fitlife #fitchick #soretodaystrongtomorrow #sorenotsorry #weightloss #weightlossjourney #riseandgrind #strongnotskinny #digdeep #workhardplayhard #letsgo #goalcrusher #goaldigger #cityplace

REVIEW 🍌The Collective Banana and butterscotch🍌. - First things first, I LOVE anyrhing banana flavour and wanted to try this so bad. My disordered brain however was crying out for me not to get it, its so high in fat and calories etc etc. Thankfully I went and got it because these yoghurts are my all time faves. - So anyway, onto the yoghurt. - This brand always do the most thick and luxurious yoghurts, it was thick, creamy and had the most delicious banana flavour. - I didnt get loads of the butterscotch flavour through, it was mostly banana with a butterscotch background flavour. Dont get me wrong though, this was a good thing! - Definately reccomend these if if you like thick yoghurts! 9/10! . #tesco #uksnack #uktreat #uktreats #dessert #banana #butterscotch #yoghurt #ukfoodie #edwarrior or #fitfamuk  #snack #treat  #gym #workout  #postworkout #treat #macros #sweet #syns #slimmingworld #strongnotskinny #gymbunny #gym #ukblogger #ukfoodblog #ukfood #foodblog #protein #edrecovery #minniemaud #wdaeats @tescofood

¡¡Buenas Tardes ya familia!! __ Por aquí mi desayuno de hoy (como casi siempre últimamente 😊) 🔸Tostada con pavo y leche con cacao puro desgrasado __ Hoy no me encuentro bien del todo... La noche sin dormir y empachada que creo que estoy, se me hace un cúmulo, pero vamos a por todas igual 💪🏽! __ Pasad buen miércoles, ya mitad de semana!! . . . . #breakfast

Brunch 🍳 ⁣⁣ Aka my fav meal 💖 ⁣⁣⁣ ⁣⁣ If you saw my last post you’ll know I haven’t been feeding my body with the nutrition it deserves, so I’ve been tired & a self inflicted slob! 🥔 ⁣ ⁣ @heckfooduk sausages • avocado • eggs • tomatoes 🥑 cooked in coconut oil + chilli flakes 🌶 ⁣ ⁣ ⁣⁣ ⁣⁣ #fooddiary #instafood #breakfast #brunch #breakfast #breakfastgoals #brunchgoals #eggporn #heck #chickensausages #avocado #smashedavo #vegetarian #meatfree #protein #healthyfats #eatclean #balancedeating #weightloss #fatloss #eatforabs #motivation #iifym #macros #healthy #strongnotskinny #healthymeal #healthybreakfast #foodblog

Hold up, I get it! Some people HAVE to go to the gym to get their workout done. I would never have the motivation to do it at home like you do. . Ok, thats cool.. but good luck freezing your butt off on your way to the gym this morning! . Im not saying.. Im just saying! 😉 . . . #negativedegrees #windchills #isitfallorwinter #athomeworkouts #morningroutine #fitmomsrock #laundrycanwait #fitnessinspiration #strongnotskinny #strongerthanyesterday

Thigh gaps are for flamingos!! I prefer to be strong! 💪🏻 This was my last leg day of this program and I absolutely crushed it! I maxed out on weight for the most of the exercises and I am so glad I kept my tracker sheet going!!! The gains are amazing in 8 weeks!!!! 😳😳 I can’t wait to do this program again! I just need to invest in some heavier weights and hope my forearms and grip strength can keep up!!! Ouch! You guys... I never thought I would lift heavy!!! And wow! Turns out I.LOVE.IT. I am going to go into this winter running season stronger and leaner than I think I have ever been in my life! ❤️ I worked out. Stayed consistent. And man was it worth it! #legdayworkout #legday #strong #strongnotskinny #ilovelegday #legdayismyfavorite #momswholift #momswholiftheavy #momswhoworkout #momof2 #momofboyandgirl #momofgirlandboy #basementworkout #athomeworkout #metime #crushinggoals #goalsgoalsgoals #strongerme #healthierme #loverunning #lovetorun #halfmarathontraining #winterrunning #treadmillrunning

Won’t be having any protein bars or snacks for a looong while now.. but if anyone has tried Yummy Sports whey isolate or any decent whey isolate, send recommendations my way please 😇 FYI pop tartz is winning so far 🤤 If you’re looking for a pre workout that is an absolute killer, half a scoop and Im dead, so pre workout recommendations would also be appreciated 😅

#EBM Beginner & Intermediate 12 Week Fitness Programs on SALE from $17.50! Order yours now to have it by Christmas 💌 Workouts, Healthy Recipes, Fitness Tests, Progress Checkpoints & Much More... www.ebmfit.com/shop 🎁💪🏻🔥 . . . . . #fitnessmotivation #fitness #weightloss #bodytransformation #weightlossjourney #fatloss #strongnotskinny #girlswholift #goodvibesonly #training #workout #workouts #fitmum #fitmums #loveyourself #getfit #trainhard #gymlife #fitlife #healthyfood #healthyrecipes #healthymind #healthy #progress #personaltrainer #strong #strongwoman #newyear #newyearnewme

*werbung| #chocoholic - wie jeden mittwoch gibt es ein neues rezept (inclusive making of) von mir bei @food4champs: heute für dieses schoko-träumchen!! 😍🍫 #foodporndeluxe wer mag, darf also gerne mal vorbeischauen!! 😉 ansonsten gibt es nicht viel zu berichten: ich war heute morgen schon im #gym und habe ordentlich beine trainiert #legday - einfach die beste art in den tag zu starten!! ☺️💪🏼🔥 jetzt muss ich noch ein paar stunden arbeiten - und freue mich schon auf meine couch heute abend!! 😉 habt noch einen schönen restlichen mittwoch!! ❤️ #bergfest • - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - ✨die meisten meiner zutaten findet ihr bei @food4champs - wer lust hat zu stöbern - mit dem code Sophia10 gibts 10% rabatt auf euren einkauf!!✨

The thing I love about granola is that it is so versatile... you can easily use the same base recipe and change up the seasoning for a whole new twist. It’s almost the holidays which means I am adding flavors like cinnamon, clove, and ginger to spice things up. (The house smells Ah-mazing when you put this in the oven) I’ve posted this recipe before but I’ll list it for you again below. This granola is super versatile and you can add whatever seeds, nuts, spices, or dried fruit you like. I don’t usually use nuts as I want my kids to be able to take this to their nut free school as a snack but feel free to change it up! Hope you enjoy this as much as my family does!⠀ ⠀ 4 cups gluten-free rolled oats⠀ 1 cup nuts/seeds - I use 1/3 cup sunflower seeds, 1/3 pumpkin seeds, and 1/3 cup coconut flakes⠀ 1/4 cup dried cranberries ⠀ 2 tablespoons flaxseed meal⠀ 2 tsp pumpkin pie spice⠀ 1/2 tsp of salt⠀ 1/4 cup coconut oil⠀ 3 tbsp raw honey⠀ 1/4 cup pure maple syrup⠀ 1 tsp vanilla extract⠀ 1 large egg white, whisked well until frothy⠀ ⠀ Preheat oven to 350 °F / 180 °C⠀ ⠀ Line baking sheet with parchment paper.⠀ ⠀ In a large bowl combine all dry ingredients.⠀ ⠀ In a small saucepan heat the oil, honey, vanilla extract, and maple syrup. Once the mixture starts to boil, take off heat and pour over dry mix. Combine well.⠀ ⠀ In a small bowl, whisk the egg white until frothy. Add to the granola mixture and mix well.⠀ ⠀ Pour onto baking sheet and bake, until golden brown, about 10-15 minutes. Watch carefully for burning (mine was done in 10 minutes). ⠀ ⠀ Let cool completely! If you don’t, you won’t get those beautiful clusters. Break apart and store in an air-tight container for up to 4 weeks.⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #healthyishliving m #healthyfoodshare #healthyeating #healthyfamily #momlife #loveyourself #healthandwellness #nutrition #nourish #mindandbodygram #granola #thefeedfeed #beautifulcuisine #strongnotskinny #holidayseason #pumpkinspice #eeeeeats #tastingtable #foodandwine #glutenfreegranola #glutenfreefollowme #moreplease #feelingfestive #singaporenutrition #balanceddiet #everythinginmoderation

Gisteren kwamen mijn nieuwe dsxjes binnen 😍. Basic maar passen overal bij nu maar hopen dat ze ook lekker lopen. Nog even wachten met uitproberen helaas 🧚. Zó nutteloos en saai thuis zitten heel de dag niks doen boooring. Ik wil werken, sporten en dingen doen. 🤸🤸 #okrust #edout

LAUGH ~ Laugh at any opportunity you can in life.... so crack a joke, give someone a smile, be witty. Do you!! Do it loud n proud! Spread joy, make your joy infectious. 💜💙💚💛💜

Tiny tiny progress, need to start focusing more on back and shoulders . . . . . . #fitness #gym #strong #fitnessgoals #fitspo #fitfam #strongnotskinny #fitjourney #train #weights #video #like #follow #fashion #style #workout

Almost one month into my new health journey and tbh this is the first time I’ve felt like a program is more than just a temporary challenge!▪️I srsly can’t thank @training2xl enough for creating a hybrid plan that I’m completely in love with, being there for me 100% of the time, and making this process about way more than just sets & reps▪️Through this first phase, I’ve realized that a lot of my desire for progress was actually a fear of regression. I would become upset if I saw improvements one day and not the next. That’s why my workout routine changed from four times a week to three times a day - which I knew deep down was counterproductive but also lowkey believed my body was unique in some way (lol👸🏻) and it needed this crazy amount of exercise to stay “normal”▪️Now, because of Alena, I have less workouts, less guilt, more rest, more progress and MORE LIFE 💕🙌🏻 can’t wait for phases 2 through 800 of programming #training2XL #T2XL #phaseone

Cue allll the green emojis 🐢🌵🥦💚😍 ohhh I saw Wicked for the second time... and indulged into a many bailey’s hot chocolates and Dutch pancakes at the Christmas market 😂 thought I’d bring some festivity into the gym for hump day 🤷🏻‍♀️🎄💚 who’s started decorating for Christmas? 👀 - - - Also I recently passed my driving test!! 🥰 I’m so happy and excited! 🚙 Hope you all have a lovely day! #wicked #wizardandi #green #christmas #myprotein #fitness #gymwear #gym #lifestyle #fitspo #motivation #happyhumpday #fitnessjourney #strongnotskinny #instafit #gymshark #blackfriday #abs #peaches #positivity

Get your ASS moving 😉 HIIT move explained: The Donkey Kick 🦄 Full video linked in profile - show some love pals and have a peek, youll definitely learn something 💪

ARE YOU IN FOR A CHALLENGE? 💪 There are 6 weeks left in the year, and your trainers want to use the remainder of 2018 to show you what you can achieve by helping you HIT YOUR GOALS!!! All we need you to do is commit to hitting with us 3-5x per week. That means you are coming in 3-5 times whether or not the sun is out. Even if it snows. Even if it hails. Even though its the holiday season. Even though its dark at 4pm and your couch looks REALLY inviting after an exhausting day. By accepting this challenge, you are saying you are READY to face ANYTHING in the name of seeing the results you want. Lets ring in 2019 with all of our collective health and happiness! Were in HIT together! Comment Im in! if you are ready to take on the 6-week challenge with us! 👊🥊💪💙 . . . #kickboxing #boxing #fitness #fit #getinshape #workout #trainer #health #healthy #strong #strongwomen #strongisbeautiful #strongnotskinny #women #30minutehit #fitness #fitwomen #forwomenbywomen #coleharbour #dartmouth #dartmouthhit

Working out is just the bomb diggity 👌 CrossFit this morning 🏋🏽‍♀️ and a quick run and abs sesh this afternoon 🏃🏽‍♀️ YAYYYyyYyyYyy.

IM SEXY & I KNOW IT. For the first time in my entire life attend Kangoo class with #ioanavane75 great Instructor of Kangoo. Lots of fun & entartaining😍😘 #kangoojumps #sports #strongbyzumba #health #fitnessmotivation #wealth #funnymemes #crazy #musiccally #dj #outdoors #always #strongwomen #strongnotskinny #strongman

Motivation !!!! I certainly don’t wake up every day excited and motivated to go to gym.. especially after being up at 4am for work or looking at my days programme and seeing how hard and heavy it is going to be !!!! And honestly some days when I’m training I actually can’t wait for it to be over and get out of there but I can say honestly I never miss a session unless im close to death .!!! Why because it’s like anything the less you do it the harder it is to start All over again or you get into that habit .. and before you know it it’s been a week then 2 then a month .!!! I find I’m actually lazier and feel more tired if I don’t get in there and just get it done .!! It’s like work does everyone jump out of bed super excited for work every day NO but we go because it’s our routine .!!! I’m not saying you go to gym or exercise every single day .. set realistic goals, write them down as an appt, train with a friend.. some sessions are going to feel better then others and know even us PTs who do this for a living are not always 💯 motivated and excited about it !!! #lifeofafitmum #teamg #teamgnt #wbffpro #wbff #gym #motivation #mumof4 #justdoit

🇺🇸Tb to these two yummy toasts 😍 . Such an easy meal and SO SO DELISH!! . Whats your go to toast? For me avo OF COURSE, and eggs most of the time :) . #whatsonmyplate : 2 slices of bread toasted, skyr spread on it, one boiled egg and half an avo! Pepper, pink himalayan salt, lemon juice and chia seeds 😍🤗 . MY GO TO. For sure! 😍🤤 . I wish you a great day ♥️ Be the your own sunshine ☀️ . 🇫🇷Ces 2 toasts de la vie 😍😍 . Cest tellement facile, rapide et DÉLICIEUX 😍 . Dans mon assiette : 2 tranches de pain de campagne grillées, du skyr @danoneyaourt tartiné, un demi avocat, un oeuf dur. Sel rose dhimalaya, poivre, jus de citron et graines de chia. Et Voilà! BON APPÉTIT 😍 . Ma valeur sûre quand je ne sais quoi manger 🤗♥️ . Je vous souhaite une belle journée ♥️

Coffee and pancakes day 🥞☕️ . Mapple syrup just DELISH 😍 . #whatsonmyplate : some pancakes with berries and mapple syrup, iced sugar and cocoa powder. Just SO GOOD 😍 . Ive tried a bamboo toothbrush with charcoal bristle. So soft, I really like it! Did you try it already? :) . 🇫🇷Café et pancakes 🥞☕️ . Dans mon assiette : des pancakes sirop dérable, fruits rouges, sucre glace et poudre de cacao! . Jai toujours voulu tester une brosse à dents naturelle, jai eu la chance de recevoir celle-ci de @dentismile.fr ( produit offert ) ! Elle est en bamboo naturel et poil infusés au charbon naturel! Elle est tellement agréable et douce! Je valide ✔️ . #dentismile #dentsblanches .

🇺🇸HAPPY HALLOWEEN everybody 🕸🦇🍂🎃👻👽 . Celebrate it with some sweet potato burgers 😍🤤 Again SO DELICIOUS 😍 That plate of food made me so happy, it was so tasty just so good to eat 🤤🎃 . #whatsonmyplate : roasted sweet potatoes in the airfryer, i put some olive oil and herbes de provence on top before to cook it, them smashed one avo add salt and pepper plus lemon juice, some cherry tomatoes. And DONE! So easy and so TASTY! I highly recommend it! . I wish you a great day, have fun and eat well 😍😜 . Tell me what you are up to tonight, and what do you think of these little burgers? 🤗 . 🇺🇸JOYEUX HALLOWEEN 🎃🍂👽👻🕸🦇 . On celebre ça avec des burgers de patates douces. Tellement BON et FACILE à faire!! . Dans mon assiette : des patates douces cuites dans un airfryer @philips.france ( mon meilleur ami ♥️ je lutilise pratiquement everyday!) jai mélangé les rondelles de patates douces dans de lhuile dolive et des herbes de provence avant de les enfourner. De lavocat écrasé avec du jus de citron, poivre et sel rose dhimalaya! Des tomates cerises! Et Voilà cest déjà prêt! BON APPÉTIT 😍🎃🤗 . Je vous souhaite une belle journée ♥️

✨ Even though I’ve spent my career in the fitness industry, Truth is - I love to party, I love to stay up late & not wake up early. I love to snack on salty chips. I love my champagne a little too much. I love to convince myself that “I’ll workout tomorrow” even if I don’t , I love the words FUCK IT, to go against routine, do things totally unplanned & completely unprofessional... But I’m so much happier now than a few years ago when my whole life was training & dieting... Feels soo good to be back in a routine of regular exercise now & genuinely LOVING the sweat again, without counting calories or doing it for image, and to be reminded of why I fell in love with Fitness in the first place 😃💪🏼

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