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🌿 ASIAN BEEF NOODLE SALAD 🌿 Marinated beef, cucumber, carrot, mint, coriander, crushed peanuts, chilli, rice noodles and lime dressing // @theglenmore
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A solid 9/10 👉 I don’t usually ever order meat (beef) but this combination was just TOO good to pass up 🙋 Although, if you don’t like chilli I wouldn’t recommend 🌶 It was so spicy that my nose started running yet I still really enjoyed it (slowly starting to love chilli – this took years and years of exposure lol) 😂👏🏻
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✅Taste 9.5/10: lots of beef & really tender (which is surprising cos normally places skimp on the meat), lots of rice noodles (good cos I’m hungry) and all the herbs, nuts and chilli for that flavour (so good) *side note: also no issue when I asked for no onion so yay no stomach pains! 👏🏻👏🏻👏🏻
✅Size 8/10: despite being a salad it was actually pretty decent (but you know I always want more 🐷)
✅Price: 7/10: $20 which is okay, not overly expensive but not ‘cheap’ either – but considering work paid… I can’t complain 😜
✅ Dietary requirements: gluten free, dairy free, Nicole happy 😊 -
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⭐️ Overall, pretty good meal & HAPPY FRIDAY 💃
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#beef #noodles #ricenoodles #asian #lunch #protein #gfdf #girlgains #bestme #healthyliving #healthylife #healthybody #balanced #sydney #theglenmore #progressnotperfection #moderation #sydneyfoodie #fitfood #nourish #therocks #madesimple #girlsthatlit #wholefoods #simplecooking #yogi #foodisfuel #easycooking #glutenfree #dairyfree
🌿 ASIAN BEEF NOODLE SALAD 🌿 Marinated beef, cucumber, carrot, mint, coriander, crushed peanuts, chilli, rice noodles and lime dressing // @theglenmore - - A solid 9/10 👉 I don’t usually ever order meat (beef) but this combination was just TOO good to pass up 🙋 Although, if you don’t like chilli I wouldn’t recommend 🌶 It was so spicy that my nose started running yet I still really enjoyed it (slowly starting to love chilli – this took years and years of exposure lol) 😂👏🏻 - - ✅Taste 9.5/10: lots of beef & really tender (which is surprising cos normally places skimp on the meat), lots of rice noodles (good cos I’m hungry) and all the herbs, nuts and chilli for that flavour (so good) *side note: also no issue when I asked for no onion so yay no stomach pains! 👏🏻👏🏻👏🏻 ✅Size 8/10: despite being a salad it was actually pretty decent (but you know I always want more 🐷) ✅Price: 7/10: $20 which is okay, not overly expensive but not ‘cheap’ either – but considering work paid… I can’t complain 😜 ✅ Dietary requirements: gluten free, dairy free, Nicole happy 😊 - - ⭐️ Overall, pretty good meal & HAPPY FRIDAY 💃 - - - - - - - - - #beef  #noodles  #ricenoodles  #asian  #lunch  #protein  #gfdf  #girlgains  #bestme  #healthyliving  #healthylife  #healthybody  #balanced  #sydney  #theglenmore  #progressnotperfection  #moderation  #sydneyfoodie  #fitfood  #nourish  #therocks  #madesimple  #girlsthatlit  #wholefoods  #simplecooking  #yogi  #foodisfuel  #easycooking  #glutenfree  #dairyfree 
Oldie but goldie. ☆ I'm not having all the time I want it, planning a wedding is so much work, but we're trying of put everything together. ☆ The best is that tomorrow is friday! ☆☆☆ .
#fashion #fashionably #fashionwear #fashionable #fashionismo #fashionista #fashionblogger #fashionblog #fashionlife #fashionlifestyle #fashiongram #fashiongirl #messyhair #hairstyle #girlgains #girlgainz #girlgains💪 #girlpower💪 #girlpower #pictureoftheday #picoftheday #fitfam #fitfaminstagram
Oldie but goldie. ☆ I'm not having all the time I want it, planning a wedding is so much work, but we're trying of put everything together. ☆ The best is that tomorrow is friday! ☆☆☆ . #fashion  #fashionably  #fashionwear  #fashionable  #fashionismo  #fashionista  #fashionblogger  #fashionblog  #fashionlife  #fashionlifestyle  #fashiongram  #fashiongirl  #messyhair  #hairstyle  #girlgains  #girlgainz  #girlgains 💪 #girlpower 💪 #girlpower  #pictureoftheday  #picoftheday  #fitfam  #fitfaminstagram 
🙌🏼TGIF 🙌🏼
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I’m really loving adding these to my workouts. I didn’t think they’d make much difference but boy, I was so wrong. I can feel these immediately 🙌🏼
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Today’s workout was:
🍑Stair master with kickbacks
🍑4 x 8 reps back squats (45, 50, 50, 50kg)
🍑4 x 8 reps 60kg deadlifts (I’ve been doing these lighter, slower and more controlled than I used to, they’re feeling so much better too)
🍑5 x 10 reps 15kg glute bridges (+whatever a pump bar weighs? Idk)
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Also I absolutely love these workout tights from @cottononbody these are 7/8ths because I have really short legs, they’re perfect and they’re really cheap 💁🏻
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Shoutout to @pixielacerose for training with me and being the hottest paparazzi ever 📷
🙌🏼TGIF 🙌🏼 . I’m really loving adding these to my workouts. I didn’t think they’d make much difference but boy, I was so wrong. I can feel these immediately 🙌🏼 . Today’s workout was: 🍑Stair master with kickbacks 🍑4 x 8 reps back squats (45, 50, 50, 50kg) 🍑4 x 8 reps 60kg deadlifts (I’ve been doing these lighter, slower and more controlled than I used to, they’re feeling so much better too) 🍑5 x 10 reps 15kg glute bridges (+whatever a pump bar weighs? Idk) . . Also I absolutely love these workout tights from @cottononbody these are 7/8ths because I have really short legs, they’re perfect and they’re really cheap 💁🏻 . . Shoutout to @pixielacerose for training with me and being the hottest paparazzi ever 📷
Last year in our province i workout every morning with these equipment.no gym equipment no problem 🤷‍♀️💪🍑 #workhardorgohome 
#strongwomen 
#tbt
Happy Thanksgiving! So blessed ♥️ #mybeautifulfamily #decoronfleek
I’m thankful for the people in my life I can always turn to without judgement, and for being in good physical health. I think we definitely take health for granted. We’re always learning as we’re living. Be open-minded and take new opportunities that come your way, and take care of yourself. As you have pumpkin pie (like me), feel free to check out my mental health tips, the link is in my bio! Here’s me and my journal, open to the page where I wrote “unapologetically myself” ❄️
I’m thankful for the people in my life I can always turn to without judgement, and for being in good physical health. I think we definitely take health for granted. We’re always learning as we’re living. Be open-minded and take new opportunities that come your way, and take care of yourself. As you have pumpkin pie (like me), feel free to check out my mental health tips, the link is in my bio! Here’s me and my journal, open to the page where I wrote “unapologetically myself” ❄️
@Regranned from @optimus_primette -  I am evolving... and it’s so damn beautiful. 
I was going to write an obnoxiously long and in depth caption about the things that have been going on in my head... but that stuff is for me. 
What I have learned is that I am evolving. I no longer care or yearn for the attention/recognition from some people. And, in 100% honesty, I am so ready to move into the next journey of my life. I’m ready for new air. I’m ready for new adventures. I’m ready. 😈😬
@Regranned from @optimus_primette - I am evolving... and it’s so damn beautiful. I was going to write an obnoxiously long and in depth caption about the things that have been going on in my head... but that stuff is for me. What I have learned is that I am evolving. I no longer care or yearn for the attention/recognition from some people. And, in 100% honesty, I am so ready to move into the next journey of my life. I’m ready for new air. I’m ready for new adventures. I’m ready. 😈😬
Black Friday sales! 
From "The Girl Next Door"
https://www.amazonias.net/products/the-girl-next-door-part-1
#femaledomination #femalemuscle #girlgains #tallgirls #femalebodybuilder #femalemusclegrowth #girlswholift #musclegirl
When you find out its time to eat 🍗😬
Eat your ❤️ out ! 
No diet
enjoy life 
Dance ! 
#HappyThanksgiving 🔻🔻🔻
If you want to get back on track after thanksgiving my 12 week combo is on sale for just 💲99.00 
Go to 🔜 www.ALYSIAFITNESS.com
Use code: AM99
When you find out its time to eat 🍗😬 Eat your ❤️ out ! No diet enjoy life Dance ! #HappyThanksgiving  🔻🔻🔻 If you want to get back on track after thanksgiving my 12 week combo is on sale for just 💲99.00 Go to 🔜 www.ALYSIAFITNESS.com Use code: AM99
High Waisted - RED - Nothing better than a classic color, scrunch booty legging

BENEFITS

Constructed with Heavy Supplex stretch material
Heavy weight, breathable and form-fitted
Non see through (Squat Proof)
Flat seams for additional comfort 
#toronto #canada #booty #clothing #leggins #fitnessmotivation #fitness #motivation #healthyliving #healthylifestyle #girls #bodybuilding #fitnessworld #fitnessgoals #fitnessjunkie #fitnessaddict #gymrat #gymshark #weightloss #girlgains #girlswholift #girlswhosquat #girlswithmuscles #strong #crossfight #fitnesslifestyle
High Waisted - RED - Nothing better than a classic color, scrunch booty legging BENEFITS Constructed with Heavy Supplex stretch material Heavy weight, breathable and form-fitted Non see through (Squat Proof) Flat seams for additional comfort #toronto  #canada  #booty  #clothing  #leggins  #fitnessmotivation  #fitness  #motivation  #healthyliving  #healthylifestyle  #girls  #bodybuilding  #fitnessworld  #fitnessgoals  #fitnessjunkie  #fitnessaddict  #gymrat  #gymshark  #weightloss  #girlgains  #girlswholift  #girlswhosquat  #girlswithmuscles  #strong  #crossfight  #fitnesslifestyle 
HAPPY THANKSGIVING 🦃🦃 Here's a few of my fav exercises from my quick glute workout yesterday! UUUMMM & do you see my shoulders & triceps starting to show through?!?! 😻😻 Anyways I hope you guys are stuffing your faces & enjoying complex carbs cause I know I am! Back to the gym tomorrow to make this food hit all the right places 😋😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Song: Runners by @lecrae too future remix 
Wearing: gymshark flex leggings .
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#fitgirlsdoitbetter #trainlikeagirl #gymquotes #Fitness #Gymmotivation #Workout #Fitgirls #Fitspo #Girlswhosquat #Gymvids #Glutes #Girlswholift #Slimthick  #Girlswithmuscles #Booty #Bootygoals #Bootygains #Instafit #muscle #weights #bbg #gymshark #girlgains #wshhfitness #fitnessmodel #curvygirl #girlswitmuscles #buildabooty @fitfemalesclub @gymgirlvids @_workoutvideos @fitspo_junky @dailyworkouts @fitfemalefigures @fit.videos @legvideos @fitgirlsguide @gym_videos @lazygirlsquat @women_workout_videos @fitstagram_videos @workoutmotivationvideos
HAPPY THANKSGIVING 🦃🦃 Here's a few of my fav exercises from my quick glute workout yesterday! UUUMMM & do you see my shoulders & triceps starting to show through?!?! 😻😻 Anyways I hope you guys are stuffing your faces & enjoying complex carbs cause I know I am! Back to the gym tomorrow to make this food hit all the right places 😋😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Song: Runners by @lecrae too future remix Wearing: gymshark flex leggings . . . . . . #fitgirlsdoitbetter  #trainlikeagirl  #gymquotes  #Fitness  #Gymmotivation  #Workout  #Fitgirls  #Fitspo  #Girlswhosquat  #Gymvids  #Glutes  #Girlswholift  #Slimthick  #Girlswithmuscles  #Booty  #Bootygoals  #Bootygains  #Instafit  #muscle  #weights  #bbg  #gymshark  #girlgains  #wshhfitness  #fitnessmodel  #curvygirl  #girlswitmuscles  #buildabooty  @fitfemalesclub @gymgirlvids @_workoutvideos @fitspo_junky @dailyworkouts @fitfemalefigures @fit.videos @legvideos @fitgirlsguide @gym_videos @lazygirlsquat @women_workout_videos @fitstagram_videos @workoutmotivationvideos
When the sun is it.... SO ARE WE! What a stunning day to be out and about in Wellington promoting Revive Fitness 🌞 #wellingtonsummer #cantbeatwellingtononagoodday #womenshealth #fitness #summerbody #summergains #girlgains #summerfun #funfitfab
If you're not stunting around in your kitchen on Thanksgiving with your fly outfit what're you even doing ? 💁🏻 all jokes aside we often take what great things we already have in our life for granted. I'm especially  thankful for my family for loving me unconditionally and my small circle of friends I can count on,a roof over my head,and goals to continue so I can keep progressing and moving forward in life,but we can't forget that not  everyone is as fortunate to have the simple things we usually take for granted. happy Thanksgiving everybody 🤗🤗🤗#inevermissameal#happythanksgiving
If you're not stunting around in your kitchen on Thanksgiving with your fly outfit what're you even doing ? 💁🏻 all jokes aside we often take what great things we already have in our life for granted. I'm especially thankful for my family for loving me unconditionally and my small circle of friends I can count on,a roof over my head,and goals to continue so I can keep progressing and moving forward in life,but we can't forget that not everyone is as fortunate to have the simple things we usually take for granted. happy Thanksgiving everybody 🤗🤗🤗#inevermissameal #happythanksgiving 
Black Flag BLT 🍃
#tempehpartytonight
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🌳 STOP, TAKE A BREATH AND CALM DOWN 😌
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It's Friday!! Yaaaay!!! .
This week I have been my own worst enemy... as a over analyser I literally replay everything in my head until it's a massive problem... I look over every detail of a conversation, comment or message... I ask those closest to me for their opinions over and over again about different facts!
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I wind myself up into complete states and create problems that don't exist.. my imagination is my best and worst asset! .
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It's exhausting and draining on me both emotionally and physically... I always wish I could just flick a switch and turn it off... I know that it comes from a good place... and the people that trigger it are those I love the most... it's a weird desire to make sure everything is ok!! .
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I'm trying my hardest to work on it and let things go a lot more but it doesn't happen over night... and believe me at night is when I do most my thinking!!! .
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Who else has days like this? Let's share some experiences and help each other ❤️
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❤️💪🏼👩🏼‍🌾
-------------------------------#dreamsanddumbbells #fitfam #fitfamuk #fitness #workoutwednesdays #fitnessmotivation  #followfriday #follow4follow #blogger #fitnessblogger #cleaneating #bbg #bbguk #bbggirls #bbgcommunity #bbgtransformation #girlgains #gains4girls #travelblogger #travelling #australia #picoftheday #instafitness #travelling #travels #transformation #photography #bali #fitfamaus
. 🌳 STOP, TAKE A BREATH AND CALM DOWN 😌 . It's Friday!! Yaaaay!!! . This week I have been my own worst enemy... as a over analyser I literally replay everything in my head until it's a massive problem... I look over every detail of a conversation, comment or message... I ask those closest to me for their opinions over and over again about different facts! . I wind myself up into complete states and create problems that don't exist.. my imagination is my best and worst asset! . . It's exhausting and draining on me both emotionally and physically... I always wish I could just flick a switch and turn it off... I know that it comes from a good place... and the people that trigger it are those I love the most... it's a weird desire to make sure everything is ok!! . . I'm trying my hardest to work on it and let things go a lot more but it doesn't happen over night... and believe me at night is when I do most my thinking!!! . . . Who else has days like this? Let's share some experiences and help each other ❤️ . . ❤️💪🏼👩🏼‍🌾 -------------------------------#dreamsanddumbbells  #fitfam  #fitfamuk  #fitness  #workoutwednesdays  #fitnessmotivation  #followfriday  #follow4follow  #blogger  #fitnessblogger  #cleaneating  #bbg  #bbguk  #bbggirls  #bbgcommunity  #bbgtransformation  #girlgains  #gains4girls  #travelblogger  #travelling  #australia  #picoftheday  #instafitness  #travelling  #travels  #transformation  #photography  #bali  #fitfamaus 
I haven't spoken about my mental health struggles on here in a little while, because the past few weeks I've felt better than I have in years. Not sure how, it's like something just clicked in my brain. But today I had to remind myself that it's still normal to have days that aren't as good. When I'm at my best, I'm like bouncing off the walls and super happy/hyper (if you watch my stories you know this lol). Today wasn't terrible by any means, but I didn't feel as cheerful as I have been lately and I was slightly worried that I was slipping back into a place I don't want to be. But then I realized that this is the same as fitness- not every single day is going to be perfect. It's not humanly possible to be that happy every single moment of every single day. Just like how it's not possible for every workout and meal to be perfect every single day. How I feel today isn't even close to how my bad days used to be, and that alone makes me feel happier and proud of myself for how far I've come. To think back to how I was a year ago, even a few months ago is crazy. Whatever you're working towards, it's a journey. There's always going to be ups and downs and that's okay. Just keep on going. Tomorrow is a new day ✌🏼 #thisisabathingsuit #notunderwear #fyi
I haven't spoken about my mental health struggles on here in a little while, because the past few weeks I've felt better than I have in years. Not sure how, it's like something just clicked in my brain. But today I had to remind myself that it's still normal to have days that aren't as good. When I'm at my best, I'm like bouncing off the walls and super happy/hyper (if you watch my stories you know this lol). Today wasn't terrible by any means, but I didn't feel as cheerful as I have been lately and I was slightly worried that I was slipping back into a place I don't want to be. But then I realized that this is the same as fitness- not every single day is going to be perfect. It's not humanly possible to be that happy every single moment of every single day. Just like how it's not possible for every workout and meal to be perfect every single day. How I feel today isn't even close to how my bad days used to be, and that alone makes me feel happier and proud of myself for how far I've come. To think back to how I was a year ago, even a few months ago is crazy. Whatever you're working towards, it's a journey. There's always going to be ups and downs and that's okay. Just keep on going. Tomorrow is a new day ✌🏼 #thisisabathingsuit  #notunderwear  #fyi 
Happy Thanksgiving from my family to yours! —————— I hope you continue to find many things to be thankful for, and that you continue to nurture that which you are thankful for today. Have a wonderful and safe evening, my fit fam! 🙏🏼🦃
Happy Thanksgiving from my family to yours! —————— I hope you continue to find many things to be thankful for, and that you continue to nurture that which you are thankful for today. Have a wonderful and safe evening, my fit fam! 🙏🏼🦃
I hope all of you had an AMAZING thanksgiving 🍗👅 I am so thankful for my health, family, and GAINZ 😂😂 and of course all of my new followers ♥️ this time a few years ago I would have felt SO guilty for indulging 😥 but now i look 6 months pregnant and could not be happier with all the food I ate. Enjoy yourself today and get back on the grind tomorrow 💪💪 .
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#fitfam #fit #fitgirl #shesquats #strengthtraining #weightlifting #girlgains #bootybuilder #strongnotskinny #healthy #muscle #bodybuilding #gym #gymrat #fitness #fitnessaddict #gains #nutrition #fitspo #fitnessinsporation #quads #adidas #athlete #gymtime #fitnessmodel #strongissexy #girlswithmuscle #bbg #bulking #glutes
I hope all of you had an AMAZING thanksgiving 🍗👅 I am so thankful for my health, family, and GAINZ 😂😂 and of course all of my new followers ♥️ this time a few years ago I would have felt SO guilty for indulging 😥 but now i look 6 months pregnant and could not be happier with all the food I ate. Enjoy yourself today and get back on the grind tomorrow 💪💪 . . . . . . . . . . . . . . . . . . . . . . . #fitfam  #fit  #fitgirl  #shesquats  #strengthtraining  #weightlifting  #girlgains  #bootybuilder  #strongnotskinny  #healthy  #muscle  #bodybuilding  #gym  #gymrat  #fitness  #fitnessaddict  #gains  #nutrition  #fitspo  #fitnessinsporation  #quads  #adidas  #athlete  #gymtime  #fitnessmodel  #strongissexy  #girlswithmuscle  #bbg  #bulking  #glutes 
This year I’m super thankful for 🤗
- my wonderful friends and family who spoiled the heck out of me on my birthday week,
- being able to live in a country where self-expression and gender equality is accepted and encouraged,
- Lebanese food 😉

I have been enjoying all the yummy food this week! It’s been wonderful taking a break from worrying about calories and macros - next week it’ll be back to the grind but for now, let the weekend (feasting) begin!
Life only happens once, and you only get to enjoy the present moment while you have it. Balanced living is about being able to enjoy food in social settings (whether its thanksgiving, Christmas, birthday or otherwise) without stressing over failing your goals. Food is not the enemy. 
Give yourself a worry-free break by setting a deadline and sticking to it! 
Make a habit not to weigh yourself during your break, it’s unimportant in the long term and will only serve to make you stress needlessly. 
Most of the time, the fluctuations you see on the scale is water weight as your body adjusts to eating more (and usually more salt) when it’s been eating less for an extended period of time. 
Breaks from restriction are important for your metabolism, your mental wellbeing and long-term happiness!
This year I’m super thankful for 🤗 - my wonderful friends and family who spoiled the heck out of me on my birthday week, - being able to live in a country where self-expression and gender equality is accepted and encouraged, - Lebanese food 😉 I have been enjoying all the yummy food this week! It’s been wonderful taking a break from worrying about calories and macros - next week it’ll be back to the grind but for now, let the weekend (feasting) begin! Life only happens once, and you only get to enjoy the present moment while you have it. Balanced living is about being able to enjoy food in social settings (whether its thanksgiving, Christmas, birthday or otherwise) without stressing over failing your goals. Food is not the enemy. Give yourself a worry-free break by setting a deadline and sticking to it! Make a habit not to weigh yourself during your break, it’s unimportant in the long term and will only serve to make you stress needlessly. Most of the time, the fluctuations you see on the scale is water weight as your body adjusts to eating more (and usually more salt) when it’s been eating less for an extended period of time. Breaks from restriction are important for your metabolism, your mental wellbeing and long-term happiness!
I’m so grateful for this smile on my face which stems from the happiness I feel at changing my life and creating a healthy future physically and mentally. I’m also so grateful for my IG fit fam and all the motivation you bring me in a daily basis. This community works so hard and also uplifts each other. I love you guys!
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#progressnotperfection #stronger #gymjunkie #lift #tone #bootypump #sweatsesh #fitusa #fitny #pumped #commitment #girlswhosquat #girlwithmuscle #thankful #happiness #smile #smilemore #portrait
I’m so grateful for this smile on my face which stems from the happiness I feel at changing my life and creating a healthy future physically and mentally. I’m also so grateful for my IG fit fam and all the motivation you bring me in a daily basis. This community works so hard and also uplifts each other. I love you guys! . . . . . . #progressnotperfection  #stronger  #gymjunkie  #lift  #tone  #bootypump  #sweatsesh  #fitusa  #fitny  #pumped  #commitment  #girlswhosquat  #girlwithmuscle  #thankful  #happiness  #smile  #smilemore  #portrait 
⬛️BLACK▪️FRIDAY▪️SALE⬛️ I did a poll and 80% of the results were that yes I should have a BF sale, so here it is! 🔳▪️◼️▪️◼️▪️
⬛️BLACK▪️FRIDAY▪️SALE⬛️ I did a poll and 80% of the results were that yes I should have a BF sale, so here it is! 🔳▪️◼️▪️◼️▪️
What are your favourite Smoothie/Juice bars in ? I am writing a little guide on my favourites & would be great to hear what yours are 🤗💕
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Improved digestion. Nobody I know wants to experience constipation or indigestion. Let your blender “chew” your food and ease the burden on your digestive system 🤖 while you simultaneously consume plenty of dietary fiber to ensure excellent digestion 🔥.
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Tag Your Friends 👯
Oh.. and Don't ⚠ Forget to Leave Your 🆒 Comment and Double Click if You Liked 💟 My Feed 📣.
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#greensmoothie #cleanliving #chia #superfood #eathealthy #superfoods #healthygut #healthystart #rasberry #healthbenefits #cottagecheese #afvallen #highprotein #waldenfarms #vitality #girlgains #lowcalorie #smoothielove #stawberry #oat #detoxwater #goji #proteinbar #weightlossgoals #eatgoodfeelgood #proteinpowder #greensmoothies #healthierchoices #bootea #pbp
What are your favourite Smoothie/Juice bars in ? I am writing a little guide on my favourites & would be great to hear what yours are 🤗💕 ➖➖➖➖➖➖➖➖➖➖➖➖ Improved digestion. Nobody I know wants to experience constipation or indigestion. Let your blender “chew” your food and ease the burden on your digestive system 🤖 while you simultaneously consume plenty of dietary fiber to ensure excellent digestion 🔥. ➖➖➖➖➖➖➖➖➖➖➖➖ Tag Your Friends 👯 Oh.. and Don't ⚠ Forget to Leave Your 🆒 Comment and Double Click if You Liked 💟 My Feed 📣. ➖➖➖➖➖➖➖➖➖➖➖➖ #greensmoothie  #cleanliving  #chia  #superfood  #eathealthy  #superfoods  #healthygut  #healthystart  #rasberry  #healthbenefits  #cottagecheese  #afvallen  #highprotein  #waldenfarms  #vitality  #girlgains  #lowcalorie  #smoothielove  #stawberry  #oat  #detoxwater  #goji  #proteinbar  #weightlossgoals  #eatgoodfeelgood  #proteinpowder  #greensmoothies  #healthierchoices  #bootea  #pbp 
I have a serious thing for these cookie dough @fitcrunchbars brownies at the moment. Like a serious thing for them 😂 tonight I warmed it up for about 15 seconds and topped with a scoop of dark chocolate toffee @proyotreats ice-cream. 😋
#benchpressingbaubles #proyo #fitcrunch #iifym #flexibledieting #flexibledieters #bodybuilding #bikiniprep #offseason #girlswhosquat #girlswholift #girlswithmuscle #lowfat #lowcarb #girlgains #tampafitness #tampa #tampabay #legday #fitfam #ukfitfam #fitfamusa #vitaminshoppe #thanksgiving #icecream #powerlifting #proteinbrownie
I have a serious thing for these cookie dough @fitcrunchbars brownies at the moment. Like a serious thing for them 😂 tonight I warmed it up for about 15 seconds and topped with a scoop of dark chocolate toffee @proyotreats ice-cream. 😋 #benchpressingbaubles  #proyo  #fitcrunch  #iifym  #flexibledieting  #flexibledieters  #bodybuilding  #bikiniprep  #offseason  #girlswhosquat  #girlswholift  #girlswithmuscle  #lowfat  #lowcarb  #girlgains  #tampafitness  #tampa  #tampabay  #legday  #fitfam  #ukfitfam  #fitfamusa  #vitaminshoppe  #thanksgiving  #icecream  #powerlifting  #proteinbrownie 
Trying new supps @ work with @amienewbury, come @ us extreme energy 😜 #girlgains #fitness #pillpoppin #supps #nzfitness
🍑 progress. I've definitely noticed it's a lot more bubble like and slowly expanding. Pretty happy with my goals for the moment even if it means sacrificing the abs!
🍑 progress. I've definitely noticed it's a lot more bubble like and slowly expanding. Pretty happy with my goals for the moment even if it means sacrificing the abs!
Happy Thanksgiving to all my American friends! 🦃While all of you are enjoying your delicious Thanksgiving dinners tonight, I’m eating this 😩 
#fitpregnancy #fitandpregnant #healthypregnancy #protein #foodporn #eggs #breakfast #fitmom #girlswholift #momswholift #strongnotskinny #eattogrow #fitness #fitfood #foodisfuel #macros #iifym #babybump #healthy #healthyeating #flex #workout #carbs #cardio #fitlife #fitfam #girlgains
ITS BLACK FRIDAY! Head over to @bpi_sports_uk as they’re holding a massive #BOGO sale!!! BUY ONE GET ONE FREE WHAAAAAAT?!!!😱😱 you can’t miss it! So had over to the website ASAP!!
ITS BLACK FRIDAY! Head over to @bpi_sports_uk as they’re holding a massive #BOGO  sale!!! BUY ONE GET ONE FREE WHAAAAAAT?!!!😱😱 you can’t miss it! So had over to the website ASAP!!
Happy Thanksgiving from our family to yours!
Happy Thanksgiving from our family to yours!
Martha fantastic transformation!. She loss 25 lb in just 14 days.  More information in my bio. 😋😀❤️❤️ #fit #weightloss #weightlossroutines #cleaneating  #weightlossjourney 
#healthylife #healthylifestyle  #healthy #protein #cardio  #loseweight #eathealthy#nourich #upperbody #health  #healthychoices #healthyliving #cleaneats  #instaregime #gymlife #diet  #fitfam #fruit #instagirl  #girlgains #lifestyle #healthyisbetter
Martha fantastic transformation!. She loss 25 lb in just 14 days.  More information in my bio. 😋😀❤️❤️ #fit  #weightloss  #weightlossroutines  #cleaneating  #weightlossjourney   #healthylife  #healthylifestyle   #healthy  #protein  #cardio   #loseweight  #eathealthy #nourich  #upperbody  #health   #healthychoices  #healthyliving  #cleaneats   #instaregime  #gymlife  #diet   #fitfam  #fruit  #instagirl   #girlgains  #lifestyle  #healthyisbetter 
Coitado KKK, quem ai JÁ ouviu isso na academia?
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Sigam:@ultimatemuscle_gym
ATIVEM AS NOTIFICAÇÕES↗***
Usem:#ULTIMATE
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Siga os IGS recomendado
🔼@muscle.brasil 🔼
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🔼@shape.flexivel 🔼
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🔼@mundo.maromba_ 🔼
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🔼@motivacao.bb 🔼
Coitado KKK, quem ai JÁ ouviu isso na academia? . Sigam:@ultimatemuscle_gym ATIVEM AS NOTIFICAÇÕES↗*** Usem:#ULTIMATE  ~~~~~~ Siga os IGS recomendado 🔼@muscle.brasil 🔼 ~ 🔼@shape.flexivel 🔼 〰 🔼@mundo.maromba_ 🔼 〰 🔼@motivacao.bb 🔼
#thickthighthursday some people say I squat “too deep”. I never want my squat to be left up to the judges on a judgment call if it was depth or not. For me, this is where I get the “bounce” out of the hole. I don’t lose my hamstring engagement as you can see in the picture here.
#thickthighthursday  some people say I squat “too deep”. I never want my squat to be left up to the judges on a judgment call if it was depth or not. For me, this is where I get the “bounce” out of the hole. I don’t lose my hamstring engagement as you can see in the picture here.
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🌊 MISSING THE BEACH 🌊 .
I think I'm losing my tan every sec im not in my bikini 😂😫!!
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Counting down the days till I'm back on the beach!!
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👩🏼‍🌾😍🚜⛰
-------------------------------#dreamsanddumbbells #fitfam #fitfamuk #fitness #wonderlust #fitnessmotivation  #mondaymotivation #follow4follow #snapchat #fitnessblogger #cleaneating #bbg #bbguk #bbggirls #bbgcommunity #bbgtransformation #girlgains #gains4girls #travelblogger #photography #westernaustralia #picoftheday #instafitness #travelling #travels #australia #portraitphotography #selfie #farmlife #farmhouse
. 🌊 MISSING THE BEACH 🌊 . I think I'm losing my tan every sec im not in my bikini 😂😫!! . . Counting down the days till I'm back on the beach!! . 👩🏼‍🌾😍🚜⛰ -------------------------------#dreamsanddumbbells  #fitfam  #fitfamuk  #fitness  #wonderlust  #fitnessmotivation  #mondaymotivation  #follow4follow  #snapchat  #fitnessblogger  #cleaneating  #bbg  #bbguk  #bbggirls  #bbgcommunity  #bbgtransformation  #girlgains  #gains4girls  #travelblogger  #photography  #westernaustralia  #picoftheday  #instafitness  #travelling  #travels  #australia  #portraitphotography  #selfie  #farmlife  #farmhouse 
“IF YOU STRETCH CORRECTLY AND REGULARLY YOU WILL FIND THAT EVERY MOVEMENT YOU MAKE BECOMES EASIER”. Stretching has many benefits including increased flexibiliy and range of motion, improved sports performance, injury prevention, preventing muscle soreness, improving posture and stress relief.

#stretching #movement #flexibility #injuryprevention #soreness #hardyards #girlgains #profitnesspt #mshellfitbodz #itc #inthecove #motion #sporty #personaltrainer #friday #tgif @mshell_612
“IF YOU STRETCH CORRECTLY AND REGULARLY YOU WILL FIND THAT EVERY MOVEMENT YOU MAKE BECOMES EASIER”. Stretching has many benefits including increased flexibiliy and range of motion, improved sports performance, injury prevention, preventing muscle soreness, improving posture and stress relief. #stretching  #movement  #flexibility  #injuryprevention  #soreness  #hardyards  #girlgains  #profitnesspt  #mshellfitbodz  #itc  #inthecove  #motion  #sporty  #personaltrainer  #friday  #tgif  @mshell_612
hi guys👋🏼 leg day today as promised earlier, and I def needed my @fitonomy L-Carnitine and BCAA's because it has been a week since my last leg day and I need some extra energyyyy (+ they are so tasty 🍊💦) and also to help my muscles recover because I can already feel these DOMs 😅
I seriously tried to push myself hard with the weight (as I have been saying quite a bit recently) but I really want to grow these muscles and focus on mind-muscle connection because sometimes I just go through the movements without thinking about my muscles you know??
also added in this freaking KILLER finisher with frog pumps and jump squats and ouchiieeee my booty was on fire fire FIRE 🍑🔥
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P.S. @fitonomy is having a HUGE black friday sale that has already started (up to 70% off!!!!!) so click that link in my bio and get you some bands + tasty supps! (I personally love the L-Carnitine ▶️ helps transport fat into the mitochondria to be utilized as fuel aka leads to better fat burn and increased energy during your workout!!!)
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here's ze full workout! let me know if you give this one a go! ⤵️
Banded Stairs 10 mins warm up
▪️Lying Leg Curls 30-20-12-8-6 up weight down reps
SS. Banded Clam Shells 3x12/side
▪️Box Squats w/ Band 4x12
▪️Smith Machine Reverse Lunges 3x8/side HEAVY
SS. DB Deadlift Negatives (3 secs down 1 up) 3x15 ▪️Curtsey Lunge into Squat 3x8/side
SS. Single Leg Deadlifts 3x12/side
▪️Frog Pumps w/ Barbell 40-30-20-10
SS. Jump Squats 40-30-20-10
▪️50 walking lunges (to the change room LOL)
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happy thursday and happy thanksgiving to all my american friends! hopefully you ate some extra stuffing for me today!😋
hi guys👋🏼 leg day today as promised earlier, and I def needed my @fitonomy L-Carnitine and BCAA's because it has been a week since my last leg day and I need some extra energyyyy (+ they are so tasty 🍊💦) and also to help my muscles recover because I can already feel these DOMs 😅 I seriously tried to push myself hard with the weight (as I have been saying quite a bit recently) but I really want to grow these muscles and focus on mind-muscle connection because sometimes I just go through the movements without thinking about my muscles you know?? also added in this freaking KILLER finisher with frog pumps and jump squats and ouchiieeee my booty was on fire fire FIRE 🍑🔥 - P.S. @fitonomy is having a HUGE black friday sale that has already started (up to 70% off!!!!!) so click that link in my bio and get you some bands + tasty supps! (I personally love the L-Carnitine ▶️ helps transport fat into the mitochondria to be utilized as fuel aka leads to better fat burn and increased energy during your workout!!!) - here's ze full workout! let me know if you give this one a go! ⤵️ Banded Stairs 10 mins warm up ▪️Lying Leg Curls 30-20-12-8-6 up weight down reps SS. Banded Clam Shells 3x12/side ▪️Box Squats w/ Band 4x12 ▪️Smith Machine Reverse Lunges 3x8/side HEAVY SS. DB Deadlift Negatives (3 secs down 1 up) 3x15 ▪️Curtsey Lunge into Squat 3x8/side SS. Single Leg Deadlifts 3x12/side ▪️Frog Pumps w/ Barbell 40-30-20-10 SS. Jump Squats 40-30-20-10 ▪️50 walking lunges (to the change room LOL) - happy thursday and happy thanksgiving to all my american friends! hopefully you ate some extra stuffing for me today!😋
Karen awesome transformation!. She melt away 35 lb of fat in just 14 days. More information in my bio. 😋😀❤️❤️ #fit #weightloss #weightlossroutines #cleaneating  #weightlossjourney 
#healthylife #healthylifestyle  #healthy #protein #cardio  #loseweight #eathealthy#nourich #upperbody #health  #healthychoices #healthyliving #cleaneats #eatclean #instaregime #gymlife #diet  #fitfam #instagirl  #girlgains #lifestyle #healthyisbetter
Karen awesome transformation!. She melt away 35 lb of fat in just 14 days. More information in my bio. 😋😀❤️❤️ #fit  #weightloss  #weightlossroutines  #cleaneating  #weightlossjourney   #healthylife  #healthylifestyle   #healthy  #protein  #cardio   #loseweight  #eathealthy #nourich  #upperbody  #health   #healthychoices  #healthyliving  #cleaneats  #eatclean  #instaregime  #gymlife  #diet   #fitfam  #instagirl   #girlgains  #lifestyle  #healthyisbetter 
The worst kind of tourists are those who stop and block the street taking photos... And I am definitely one of them! 🙋🏼 bright lights in the big city 🌃
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#running #health #fitness #bbg #healthyliving #thisgirlcan #balance #healthy #instahealth #igdaily #workout #fitfam #trainlikeagirl #instahealth #healthy #fitspo #fitspiration #fitgirl #motivation #nike #balance #girlgains #strongsquad #girlswholift #beachbody #cleaneating #eatclean #fit #gym
The worst kind of tourists are those who stop and block the street taking photos... And I am definitely one of them! 🙋🏼 bright lights in the big city 🌃 . . . . #running  #health  #fitness  #bbg  #healthyliving  #thisgirlcan  #balance  #healthy  #instahealth  #igdaily  #workout  #fitfam  #trainlikeagirl  #instahealth  #healthy  #fitspo  #fitspiration  #fitgirl  #motivation  #nike  #balance  #girlgains  #strongsquad  #girlswholift  #beachbody  #cleaneating  #eatclean  #fit  #gym 
Happy Thanksgiving Everyone! 🦃 
Rest is just as important as training. Enjoy time with your loved ones, eat good and remember that life is meant to be celebrated. The hard work begins again soon!! 💪
Happy Thanksgiving Everyone! 🦃 Rest is just as important as training. Enjoy time with your loved ones, eat good and remember that life is meant to be celebrated. The hard work begins again soon!! 💪
Massive apologies for not posting much recently 😔
I’ve been so so busy now I’ve started at @nuffield.health Derby! Just trying to get that client base up and getting lots of gym shifts in, as well as planning my calendar, classes and researching 🤓
I asked you guys if online coaching was a good idea and the feedback was positive so I’m gonna go ahead and think more about this whilst consulting my go-to advice guru @ross.thomas 😘 I’ll let y’all know what I decide but in the meantime I’ll try my best to get content out there!!
Massive apologies for not posting much recently 😔 I’ve been so so busy now I’ve started at @nuffield.health Derby! Just trying to get that client base up and getting lots of gym shifts in, as well as planning my calendar, classes and researching 🤓 I asked you guys if online coaching was a good idea and the feedback was positive so I’m gonna go ahead and think more about this whilst consulting my go-to advice guru @ross.thomas 😘 I’ll let y’all know what I decide but in the meantime I’ll try my best to get content out there!!
I've heard it a lot lately "you're obsessed with the gym" "don't you think you're obsessed, yada yada and so in and so forth. Let me answer those people. Yes, I am "obsessed" with my fitness, my goals and all that I need to do to achieve them, why is that such a bad thing. As the picture says, I'm dedicated. When I set my sights on something, I go get it and give my all - what's the point in doing anything other then that?! Why is it said so negatively that I choose to spend my time investing in myself, my mental and physical health and my happiness? As someone with a range physical health needs who has never felt worthy of being a "gym bunny" I'm proud of myself and my body for what it achieves on a daily basis. Surely choosing to eat crap 24/7, not move other than from the office to the car, be at risk of all the usual physical health problems and feel unhappy about your body is not preferable to feeling happy and healthy?! I mean,  choose whatever lifestyle you want, just don't judge me for mine. 
#motivation #gym #gymlife #positivity #dedicated #fitness #healthychoices #healthyfood #ilovemygreens #girlswholiftweights #girlswholift #weightlifting #fattofit #macros #lifestyle #choice #letsnotjudge #girlgains #gains #lecture #sorrynotsorry
I've heard it a lot lately "you're obsessed with the gym" "don't you think you're obsessed, yada yada and so in and so forth. Let me answer those people. Yes, I am "obsessed" with my fitness, my goals and all that I need to do to achieve them, why is that such a bad thing. As the picture says, I'm dedicated. When I set my sights on something, I go get it and give my all - what's the point in doing anything other then that?! Why is it said so negatively that I choose to spend my time investing in myself, my mental and physical health and my happiness? As someone with a range physical health needs who has never felt worthy of being a "gym bunny" I'm proud of myself and my body for what it achieves on a daily basis. Surely choosing to eat crap 24/7, not move other than from the office to the car, be at risk of all the usual physical health problems and feel unhappy about your body is not preferable to feeling happy and healthy?! I mean, choose whatever lifestyle you want, just don't judge me for mine. #motivation  #gym  #gymlife  #positivity  #dedicated  #fitness  #healthychoices  #healthyfood  #ilovemygreens  #girlswholiftweights  #girlswholift  #weightlifting  #fattofit  #macros  #lifestyle  #choice  #letsnotjudge  #girlgains  #gains  #lecture  #sorrynotsorry 
Aaah I’m so excited!! My flight is booked and I’m off to Valencia at the end of December for 3 weeks to celebrate the new year with my bestie and look for apartments!! 😍🙌🏼
Aaah I’m so excited!! My flight is booked and I’m off to Valencia at the end of December for 3 weeks to celebrate the new year with my bestie and look for apartments!! 😍🙌🏼
Truth - I didn't meal prep last night because crossfit + 11 K hill hike yesterday totally exhausted me so I went to bed super early 😴
Truth - I pulled this lunch together in 30 mins today 😆
Truth - I don't count macros or calories, and I'm not sorry for it. I just focus on fueling my body with whole foods!
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What's in this bowl?
Veggies: Oven roasted cauliflower, cherry tomatoes, bell peppers, red onions and zucchini with coconut oil, salt, pepper and some everything seasoning from @flavorgod () all over a bed of curly kale (massaged with salt and pepper).
Protein: Pan seared salmon fillet with everything @flavorgod, black pepper and sesame seed with coconut oil.
Healthy Fats: Half an avocado
Credit- @fitchickscook .
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#healthymeal #hearthealthy #cleanse #girlgains #wholefood #eatgreen #gymfood #cleaneats
proteinfood #holisticnutrition #eatingclean #whatieat #eatrealfood #weightmanagement #detoxify #veggielife #nourish #fitandhealthy #healthybodyhealthymind #fitdutchies #wholefoodnutrition #healthy #coldpressed #healthyfamily #heathylifestyle #stayhealthy #wheatgrass #eatinghealthy #immuneboost #healthliving
Truth - I didn't meal prep last night because crossfit + 11 K hill hike yesterday totally exhausted me so I went to bed super early 😴 Truth - I pulled this lunch together in 30 mins today 😆 Truth - I don't count macros or calories, and I'm not sorry for it. I just focus on fueling my body with whole foods! . What's in this bowl? Veggies: Oven roasted cauliflower, cherry tomatoes, bell peppers, red onions and zucchini with coconut oil, salt, pepper and some everything seasoning from @flavorgod () all over a bed of curly kale (massaged with salt and pepper). Protein: Pan seared salmon fillet with everything @flavorgod, black pepper and sesame seed with coconut oil. Healthy Fats: Half an avocado Credit- @fitchickscook . . . . . . . . #healthymeal  #hearthealthy  #cleanse  #girlgains  #wholefood  #eatgreen  #gymfood  #cleaneats  proteinfood #holisticnutrition  #eatingclean  #whatieat  #eatrealfood  #weightmanagement  #detoxify  #veggielife  #nourish  #fitandhealthy  #healthybodyhealthymind  #fitdutchies  #wholefoodnutrition  #healthy  #coldpressed  #healthyfamily  #heathylifestyle  #stayhealthy  #wheatgrass  #eatinghealthy  #immuneboost  #healthliving 
Thanksgiving at its finest 🙌🏼 I’m so thankful for this year, my experiences and who I’ve become. I hope you all have an amazingly beautiful thanksgiving 🍁✨ #teamchoosehappy
Thanksgiving at its finest 🙌🏼 I’m so thankful for this year, my experiences and who I’ve become. I hope you all have an amazingly beautiful thanksgiving 🍁✨ #teamchoosehappy 
Managed to get through @theruninthedark 5k last night and didn't miss a single puddle/mini lake 😂 soaked to the skin! Great cause, great run! .
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#runinthedark #nutrition #girlgains #run2017 #5k #rainydays #healthymind #healthyfood #tbt #instagood
Try this quick leg & bum circuit for a lower body burnnnn! Press save to try it later 💓
Romanian deadlifts 
Weighted single leg step ups
Dumbell squats 
20 reps x 3-4 sets...enjoy! 😁
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#workoutideas #trainingideas #coreworkout#trainforabs#weightlossjourney#weightlosstransformation#weightlossbeforeandafter#weightlossstory#weightlossdiary#weightlossinspo#weightlossblogger
Happy #Thanksgiving to all you beautiful souls who I am blessed to have apart of my life 🦃
-- Every morning I'm thankful to get to wake up and have the opportunity to make a difference in someone's life with my work. -- I'm so thankful to everyone who supports me, my amazing family who shows me so much love, my incredible boyfriend who is too amazing for words, and my fit family who I get to teach every day, but who also teach me how to be a better leader and friend 💕
-- My life is so blessed by the wonderful people in it and my mission is to pour that blessing back into others through my work ❤️
Happy #Thanksgiving  to all you beautiful souls who I am blessed to have apart of my life 🦃 -- Every morning I'm thankful to get to wake up and have the opportunity to make a difference in someone's life with my work. -- I'm so thankful to everyone who supports me, my amazing family who shows me so much love, my incredible boyfriend who is too amazing for words, and my fit family who I get to teach every day, but who also teach me how to be a better leader and friend 💕 -- My life is so blessed by the wonderful people in it and my mission is to pour that blessing back into others through my work ❤️
@myproteinuk sale is on!🎀⚪🎀⚪
.......For an extra 23% discount ....... .
Click my link in bio when making a order🔥
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Use code: ORDER23
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#fuelyourambition #myprotein #blackfriday
@myproteinuk sale is on!🎀⚪🎀⚪ .......For an extra 23% discount ....... . Click my link in bio when making a order🔥 . . Use code: ORDER23 . #fuelyourambition  #myprotein  #blackfriday 
Such a strong few days of training this week so far!! After a slight wobble at the beginning, I’m feeling more motivated than ever 💪🏼👀
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Legs were in bits today after yesterdays session 😳🏋🏻‍♀️ Definitely still got some glute/quad pump going on here 😅
#miamipro #TeamMD #miamiprobikinicompetitor #bikinicompetitor #bikinifitness #girlgains #foodlover #workout #girlsthatlift #girlswithmuscles #glutegains #strongnotskinny #instafit #fitness #fitnessblogger #fitnessmotivation #fitnessaccount #firsttimecompetitor #bikiniready #doingthisforme #beprepared #quadpump #glutepump
Such a strong few days of training this week so far!! After a slight wobble at the beginning, I’m feeling more motivated than ever 💪🏼👀 ➖➖ Legs were in bits today after yesterdays session 😳🏋🏻‍♀️ Definitely still got some glute/quad pump going on here 😅 #miamipro  #TeamMD  #miamiprobikinicompetitor  #bikinicompetitor  #bikinifitness  #girlgains  #foodlover  #workout  #girlsthatlift  #girlswithmuscles  #glutegains  #strongnotskinny  #instafit  #fitness  #fitnessblogger  #fitnessmotivation  #fitnessaccount  #firsttimecompetitor  #bikiniready  #doingthisforme  #beprepared  #quadpump  #glutepump 
TFW you are invincible to winter illness and yet somehow, your throat gets ruined in Marrakech 😳🙈🍷 #husky #mynemesishasbeenfound 
#storyteller #careerruined
How can you be mad when you start the day with a bowl of NICE-CREAM?! 🌸✨ Banana+strawberry nice cream with some homemade granola, cacao nibs, coconut, pepitas and a big ol’ dollop of @mayversfood dark roasted peanut butter #yum
How can you be mad when you start the day with a bowl of NICE-CREAM?! 🌸✨ Banana+strawberry nice cream with some homemade granola, cacao nibs, coconut, pepitas and a big ol’ dollop of @mayversfood dark roasted peanut butter #yum 
ThankFULL after our first British Thanksgiving 🇺🇸🦃❤️🇬🇧 #thanksgiving #lewisfam
Tag your friends, they need to see this!
Tag your friends, they need to see this!
Tap as hard as you can Guys!💦
Tap as hard as you can Guys!💦
Thursday feelings🤔
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Though this is something that I've always struggled with in all aspects of my life (aka my own worst enemy), it's something that has seriously become evident in my training...
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Got to stop approaching new things so sheepishly! I'm deffo guilty of avoiding new techniques/methods of training because I've already predetermined I won't be able to do it.
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Though I've started to make some big steps this year in other areas of life, it's time to directly address this in my training.
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BE
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#gym #gains #muscle #fitfam #healthy #active #progress #lifestyle #nutrition #training #weights #fit #fitness #health #wellbeing #food #thisgirlcan #lifting #gfg #girlswholift  #transformation #running #squat #positive #girlgains #weightlifting #deadlift #training #cardio #workout
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Thursday feelings🤔 . Though this is something that I've always struggled with in all aspects of my life (aka my own worst enemy), it's something that has seriously become evident in my training... . Got to stop approaching new things so sheepishly! I'm deffo guilty of avoiding new techniques/methods of training because I've already predetermined I won't be able to do it. . Though I've started to make some big steps this year in other areas of life, it's time to directly address this in my training. . BE MORE CONFIDENT 💪 . . #gym  #gains  #muscle  #fitfam  #healthy  #active  #progress  #lifestyle  #nutrition  #training  #weights  #fit  #fitness  #health  #wellbeing  #food  #thisgirlcan  #lifting  #gfg  #girlswholift  #transformation  #running  #squat  #positive  #girlgains  #weightlifting  #deadlift  #training  #cardio  #workout  .
Happy American #Thanksgiving! This is the @fieldroast Celebration Roast... omg. So good the meat eaters were eating it on me! 😍😍
Thankful to be in this country with good friends and family 💚
Happy American #Thanksgiving ! This is the @fieldroast Celebration Roast... omg. So good the meat eaters were eating it on me! 😍😍 Thankful to be in this country with good friends and family 💚
A quick workout that takes just 40mins & will definitely get you sweating 😅 - Give it a go 💕
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•Pause Squats 4 Sets x 10 Reps
•Squat + Press 4 Sets x 10 Reps
•Goblet Squats 4 Sets x 10 Reps
•Seated Lateral Raise 4 Sets x 10 Reps
•Upright Plate Raise 4 Sets x 10 Reps
•Overhead Plate Raise 4 Sets x 10 Reps
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#workout #lowerbody #upperbody #irishfitfam #irishgirl #girlgains #girlswholift #foodie #fitness #fitnessjourney #fitnessgoals #healthylifestyle #instafit #trainhard #liftthoseweights #stronggirls #gymlife #gymbunny #happiness #lovelife #weighttraining #ladieswholift #fitlife #bbggirls #kaylasarmy #dowhatyoulove #gymandjeans
A quick workout that takes just 40mins & will definitely get you sweating 😅 - Give it a go 💕 . •Pause Squats 4 Sets x 10 Reps •Squat + Press 4 Sets x 10 Reps •Goblet Squats 4 Sets x 10 Reps •Seated Lateral Raise 4 Sets x 10 Reps •Upright Plate Raise 4 Sets x 10 Reps •Overhead Plate Raise 4 Sets x 10 Reps . #workout  #lowerbody  #upperbody  #irishfitfam  #irishgirl  #girlgains  #girlswholift  #foodie  #fitness  #fitnessjourney  #fitnessgoals  #healthylifestyle  #instafit  #trainhard  #liftthoseweights  #stronggirls  #gymlife  #gymbunny  #happiness  #lovelife  #weighttraining  #ladieswholift  #fitlife  #bbggirls  #kaylasarmy  #dowhatyoulove  #gymandjeans 
Some of you may have noticed I've been really quiet on here lately, that's because as well as workouts every morning and running a house, work has gone super busy... I have literally just got home after starting at 9am. .
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Needing energy and food I have come home to a @papajohnsuk BBQ chicken pizza 🍕(shared). .
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#byebyefat #healthy #fitfood #fitfam #gym #gymlife #gymrat #fitness #fitnessfood #fitnessadict #dedicated #cleaneating #healthjourney #girlgains #motivation #fitlife #bbgfood  #weightloss #bbgcommunity #girlswholift #bbg #fattofit #bbgmotivation #workout #kaylaitsines #fitnessgoals #sweatwithkayla #bikinibody #healthyblogger #pizza
Some of you may have noticed I've been really quiet on here lately, that's because as well as workouts every morning and running a house, work has gone super busy... I have literally just got home after starting at 9am. . . Needing energy and food I have come home to a @papajohnsuk BBQ chicken pizza 🍕(shared). . . . #byebyefat  #healthy  #fitfood  #fitfam  #gym  #gymlife  #gymrat  #fitness  #fitnessfood  #fitnessadict  #dedicated  #cleaneating  #healthjourney  #girlgains  #motivation  #fitlife  #bbgfood  #weightloss  #bbgcommunity  #girlswholift  #bbg  #fattofit  #bbgmotivation  #workout  #kaylaitsines  #fitnessgoals  #sweatwithkayla  #bikinibody  #healthyblogger  #pizza 
Oh setbacks, I feel I’m becoming more and more familiar with you, but as long as I’m alive and kicking I’ll find a way to win💫👊🏽💪🏽
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#fitnessinstructor #lesmills #bodypump #setback #progress #progressnotperfection #sweatybetty #canonm10 #fight #workhard #trainhard #gameface #riseandgrind #girlboss #girlgains #life #fitnessjourney #readyforit #weighttraining #workout #strengthnotstigma #abs #gains #fitter #stronger #tbt #motivation #quoteoftheday #flex #fitgirl
Oh setbacks, I feel I’m becoming more and more familiar with you, but as long as I’m alive and kicking I’ll find a way to win💫👊🏽💪🏽 . . . #fitnessinstructor  #lesmills  #bodypump  #setback  #progress  #progressnotperfection  #sweatybetty  #canonm10  #fight  #workhard  #trainhard  #gameface  #riseandgrind  #girlboss  #girlgains  #life  #fitnessjourney  #readyforit  #weighttraining  #workout  #strengthnotstigma  #abs  #gains  #fitter  #stronger  #tbt  #motivation  #quoteoftheday  #flex  #fitgirl 
HAPPY THANKSGIVING and may your day be blessed with nut butters 🍁 -
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First off this is not your average thanksgiving post. Let’s just admire this image for a half of minute. All I can say is PURE PERFECTION. The whole family is together. 🤷‍♀️This year I am extremely grateful for all peanut butters. Because you al know my obsession with these nutty butters, I felt it was 1000x necessary to create this post. Peanut butter has help me reach so many of my goals and has made me so much stronger in the gym. I have @nutsnmore , @jifbrand , @pbfit.official ,@bellplantation and all the other nut butter brands to thank for creating such amazing products! May you have an amazing thanksgiving and be too grateful for all that you have been blessed with. ❤️❤️🍯🍯🥜🥜
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#peanutbutter #jif#nutsnmore #powderedpeanutbutter #thanksgiving #muscles#strength#gains#bulking #cutting #legs #girlgains#fuelcentral #motivation #givethanks#leanbody#bodybuilding
HAPPY THANKSGIVING and may your day be blessed with nut butters 🍁 - - First off this is not your average thanksgiving post. Let’s just admire this image for a half of minute. All I can say is PURE PERFECTION. The whole family is together. 🤷‍♀️This year I am extremely grateful for all peanut butters. Because you al know my obsession with these nutty butters, I felt it was 1000x necessary to create this post. Peanut butter has help me reach so many of my goals and has made me so much stronger in the gym. I have @nutsnmore , @jifbrand , @pbfit.official ,@bellplantation and all the other nut butter brands to thank for creating such amazing products! May you have an amazing thanksgiving and be too grateful for all that you have been blessed with. ❤️❤️🍯🍯🥜🥜 - - #peanutbutter  #jif #nutsnmore  #powderedpeanutbutter  #thanksgiving  #muscles #strength #gains #bulking  #cutting  #legs  #girlgains #fuelcentral  #motivation  #givethanks #leanbody #bodybuilding 
What is really like to work out at home with a child (wait til the end) 👶🏼😂
Quick home booty and abs workout, for extra burn use a resistance band! 
20 reps, then repeat 3-4 times
☼ banded squat with pulse
☼ banded donkey kicks
☼ banded standing kickbacks
☼ lunge
☼ banded crab walk
☼ plank (30 secs)
☼ banded glute bridge w/ abduction
☼ ab bikes
☼ mountain climbers
Hydrate between sets 💦
Feel the burn 🔥
Ps. Can we just take a moment to acknowledge how dang adorable Alayna is 😍
Song: Unforgettable - French Montana 🎶
What is really like to work out at home with a child (wait til the end) 👶🏼😂 Quick home booty and abs workout, for extra burn use a resistance band! 20 reps, then repeat 3-4 times ☼ banded squat with pulse ☼ banded donkey kicks ☼ banded standing kickbacks ☼ lunge ☼ banded crab walk ☼ plank (30 secs) ☼ banded glute bridge w/ abduction ☼ ab bikes ☼ mountain climbers Hydrate between sets 💦 Feel the burn 🔥 Ps. Can we just take a moment to acknowledge how dang adorable Alayna is 😍 Song: Unforgettable - French Montana 🎶
Chicken, spring onion and tenderstem broccoli stir fry with cashew nuts and yellow bean sauce.  #fitness #health #wellbeing #happy #balance #fitfam #healthy #motivation #delicious #foodporn #healthylifestyle #balancedlifestyle #foodie #properfood #homemade #girlgains #nutrition #fakeaway
Gut health has gotten a lot of press recently and right too! It’s one of the fastest growing research areas and has been linked to mental health, obesity and gastrointestinal disorders . Evidence in some areas is still inconclusive but very promising!
Your gut contains a vast number of different types of bacteria, some good, some bad. The good types of bacteria feed on different types of fibres, producing beneficial short chain fatty acids. 
So how can keep feeding the good ones?
1. Eat a wide variety of plant based foods 🍅🥕🥔🍌 Did you know that when you cook and cool potatoes, a pre-biotic called resistant starch is formed. Our gut bacteria love this as it’s a type of food for them🥔 So yay for leftovers 🙌 
2. The Mediterranean diet has been proven to have a beneficial effect on gut microbiota. Think high quality olive oil, fish, nuts, olives and whole grains 🥖
3. Include probiotic foods in your diet - this includes Greek and natural yogurts (you should see cultures such as L.Bulgaricus and L.Acidophilus written in the ingredients), kefir, kombucha, kimchi, raw sauerkraut, miso and unpasteurized cheeses 🧀 
4. Consider taking a probiotic that contains researched strains. This can be particularly useful after a course of antibiotics, after food poisoning/gastroenteritis or before a holiday to prevent travelers diarrhea 💩 @alflorex is one of the best brands out there to control IBS 👌 I also like @optibac as a range 😊 
Here I have garlic and herb prawns 🍤 with beetroot wedges, green beans, oven roasted courgette with extra virgin olive oil and baby potatoes (from yesterday!) mixed with fresh basil pesto 🌿 High protein, healthy fats, plenty of fibre 👌
Gut health has gotten a lot of press recently and right too! It’s one of the fastest growing research areas and has been linked to mental health, obesity and gastrointestinal disorders . Evidence in some areas is still inconclusive but very promising! Your gut contains a vast number of different types of bacteria, some good, some bad. The good types of bacteria feed on different types of fibres, producing beneficial short chain fatty acids. So how can keep feeding the good ones? 1. Eat a wide variety of plant based foods 🍅🥕🥔🍌 Did you know that when you cook and cool potatoes, a pre-biotic called resistant starch is formed. Our gut bacteria love this as it’s a type of food for them🥔 So yay for leftovers 🙌 2. The Mediterranean diet has been proven to have a beneficial effect on gut microbiota. Think high quality olive oil, fish, nuts, olives and whole grains 🥖 3. Include probiotic foods in your diet - this includes Greek and natural yogurts (you should see cultures such as L.Bulgaricus and L.Acidophilus written in the ingredients), kefir, kombucha, kimchi, raw sauerkraut, miso and unpasteurized cheeses 🧀 4. Consider taking a probiotic that contains researched strains. This can be particularly useful after a course of antibiotics, after food poisoning/gastroenteritis or before a holiday to prevent travelers diarrhea 💩 @alflorex is one of the best brands out there to control IBS 👌 I also like @optibac as a range 😊 Here I have garlic and herb prawns 🍤 with beetroot wedges, green beans, oven roasted courgette with extra virgin olive oil and baby potatoes (from yesterday!) mixed with fresh basil pesto 🌿 High protein, healthy fats, plenty of fibre 👌
a lil vegan tikka masala featuring Linda McCartney shredded chicken and a lil bit of mango chutney 🙌🏽 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #UFBG #gym #muscle #girlgains #girlswholift #fitfam #ukfitfam #ukvegan #instafit #gymshark #lean #vegan #rawvegan #plantbased #whatveganseat #vegansofig #womensbest #cardio #lifting #hiit #fitspo #strength #booty #health #healthy #workout #fitness #leanin15
🧚🏻‍♀️ 1 0 1  RIDES 🧚🏻‍♀️ Going into my 200th countdown (don’t hold your breath for this tho) with my Top 3 @bodbyrodpt who promised me a “very fast ride” 😏 and delivered with a personal twerk 🍑 treat at class 🙊 Loved riding with you this evening @laurahawkhead - I love the last minute surprise 😘 I also love how #Extra this pose is 🤣 #BetterThanYou
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@psyclelondon #psyclelondon #psycle #strongnotskinny #thisgirlcan #girlboss #fitstagram #fitfamuk #thesweatlife #legday #fitnotskinny #fitspiration #fitspo #girlgains #fitgirls_inspire #girlswhotrain #healthychoices #girlgainers #londonfitness #thursdaymotivation #thefitnessfoodiegirl #fitlondoners #londonfitness #fitnessblogger #lotusleggings
🧚🏻‍♀️ 1 0 1 RIDES 🧚🏻‍♀️ Going into my 200th countdown (don’t hold your breath for this tho) with my Top 3 @bodbyrodpt who promised me a “very fast ride” 😏 and delivered with a personal twerk 🍑 treat at class 🙊 Loved riding with you this evening @laurahawkhead - I love the last minute surprise 😘 I also love how #Extra  this pose is 🤣 #BetterThanYou  . . . . . . @psyclelondon #psyclelondon  #psycle  #strongnotskinny  #thisgirlcan  #girlboss  #fitstagram  #fitfamuk  #thesweatlife  #legday  #fitnotskinny  #fitspiration  #fitspo  #girlgains  #fitgirls_inspire  #girlswhotrain  #healthychoices  #girlgainers  #londonfitness  #thursdaymotivation  #thefitnessfoodiegirl  #fitlondoners  #londonfitness  #fitnessblogger  #lotusleggings 
That’s right you crazy cats! I lost 3.5lbs this week after giving myself a good talking to and getting back on track. No real exercise because my wonderful gym buddy is sick and I’ve been lazy, but clearly my eating habits have been on point 👌🏻! Genuinely really chuffed with this and has kept me going; now to do the same again! 👊🏻💪🏻
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#weightloss #losstime #weightlossjourney #selfiesofinstagram #snapchat #girlswithpiercings #eyebrowgamestrong #fat2fit #katiesmotivation #staystrong #noexcuses #pushthroughpain #girlgains #weightlossfamily #motivation #inspo #keepgoing #workstrong #livestrong #healthy #health #lifestyle #diet #happy
That’s right you crazy cats! I lost 3.5lbs this week after giving myself a good talking to and getting back on track. No real exercise because my wonderful gym buddy is sick and I’ve been lazy, but clearly my eating habits have been on point 👌🏻! Genuinely really chuffed with this and has kept me going; now to do the same again! 👊🏻💪🏻 . . . . . #weightloss  #losstime  #weightlossjourney  #selfiesofinstagram  #snapchat  #girlswithpiercings  #eyebrowgamestrong  #fat2fit  #katiesmotivation  #staystrong  #noexcuses  #pushthroughpain  #girlgains  #weightlossfamily  #motivation  #inspo  #keepgoing  #workstrong  #livestrong  #healthy  #health  #lifestyle  #diet  #happy 
Stretch and flex everyday 🐒 •
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#yogafitness #workout #stretch #flex #feelgood #yoga #pushups #fitness #iamenough #trainlikeagirl #girlgains
little physique update, slowly reaching my goals🙌🏼🌍
little physique update, slowly reaching my goals🙌🏼🌍
I've finally figured out how to do a post work gym run 😂 Eating before work ends so that ya not hungry/feeling sick + wacking on the trainers as fast as you can seemed to do the trick!

8km later I've done 28km in three days and it feels so good 🎉🏃🏃🏃 I had a really healthy, productive day today although I think tomorrow might be a well needed rest day before the weekend 🍌🥑🍉🍍 #livingmybestlife #youdoyou #bbg #bbgnewbie #bbgcommunity #bbgweekthree #thisgirlcan #thisgirlcanrun #girlsthatrun #girlsthatrow #plantbased #dairyfree #girlgains #eattherainbow #healthateverysize #recovery #anorexiarecovery #ibd #ibdwarrior #ibdvisable #ulcerativecolitis #chronesdisease #eatittobeatit #beatana #edfree #running #ukrunchat
I've finally figured out how to do a post work gym run 😂 Eating before work ends so that ya not hungry/feeling sick + wacking on the trainers as fast as you can seemed to do the trick! 8km later I've done 28km in three days and it feels so good 🎉🏃🏃🏃 I had a really healthy, productive day today although I think tomorrow might be a well needed rest day before the weekend 🍌🥑🍉🍍 #livingmybestlife  #youdoyou  #bbg  #bbgnewbie  #bbgcommunity  #bbgweekthree  #thisgirlcan  #thisgirlcanrun  #girlsthatrun  #girlsthatrow  #plantbased  #dairyfree  #girlgains  #eattherainbow  #healthateverysize  #recovery  #anorexiarecovery  #ibd  #ibdwarrior  #ibdvisable  #ulcerativecolitis  #chronesdisease  #eatittobeatit  #beatana  #edfree  #running  #ukrunchat