Retail therapy at its best with $45 new kicks #winning !! 💃🏽😍. (I hope you don't mind the mega bruise on my leg after a chiro session).
Here it is to #keepingitreal :
I know it's #firstworldproblems yet I can't help to feel down as I'm only human. Due to back pain I haven t been able to hit the gym as I want, plus weight and skin folds have not been behaving, even after a cut. I know all this is part of the game of becoming a competitive athlete and learning what's best for me, yet set backs do suck and can bring so down as they did to me. I hit a motivational low yesterday and felt rubbish and even went off macros on my snacks. I'd rather keep it real and embrace the low and move on. I'm better today, back on track, focused and even got new kicks!.
#shelifts#bodybuilding#weighttraining#retailtherapy#nhfitness#teamniki#teamgranite wannabe #keepitreal#strongnotskinny#bulimia recovered #godheals
Sunny Sundays ☀️ I am soooo happy to see the sunshine this morning, and it's actually not too cold out 😮
I started the day with a little baking.....before I went for a beautiful walk with my little princess
I am now tucking into one of these ⬆️ and a coffee ☕️ Before I head to Sainsbury's to get the weekly food shop done ✅
I've made these little energy balls so many times, usually because I have left over bananas and they are just a perfect snack on the go.
Recipe initially inspired by the lovely @naturally.b
Ingredients is as follows 👩🏻🍳
•2 overripe bananas •1 cup of oats •1/2 cup of raisins •1/2 cup of pumpkin seeds
•1 tablespoon of @pipandnut almond and coconut nut butter •1 tablespoon of cinnamon
First mash the bananas, then combine everything and mix well. Separate into balls or cookies, and bake for around 15 minutes or until golden brown 😉
Happy sundaaaay 💙
Who dis serious sally ? In the gym with her hair down ? Waaaaaa ! Starting my Sunday as I mean to go on in da gym !!! Who's training today ? Are we getting it in ? I hope so ! ... also abit of self promo message me if you wanna find out abit more on my online coaching i have a few spaces available (if you have emailed I will be getting back to you today) #beckspositivebeauty#becks_whitaker
Good Morning 😁 These incredibly delicious low carb, sugar free brownies went down a treat! You wouldn't even know they have zucchini hidden in them. Give them a try, perfect with coffee or for breakfast if you fancy a sweeter start to the day ✅✅
I'm about to head down to the gym.. feeling a little tired this morning so I'm going to take it easy and spend some time stretching. Maybe I'll add in some core work.
Treating you all on this beautiful morning with a close up shot of my breakfast 🤤 Today I had the rest of my Cheerios (had to add some Rice Krispies to make it a full bowl 😂) with semi-skimmed milk 🥛 and my normal slice of toast with butter and blackcurrant jam 😋 I’m looking for different/new ideas for breakfast now I’m eating intuitively... do you guys have any suggestions? 🤔 Leave then below and enjoy your day! 😌❤️
Hey ihr lieben #fitguys & all #fitfreaks
Hoffe euch geht’s gut obwohl heute Sonntag ist 😫 #weekendoff
What are your excuses? #noexcuses 🏋🏼
Wünsche euch ein schönen Sonntag!
_____________________________________________________________💥Best Supps!? @bigzonepower 💥
S W I P E • L E F T ⏪ P R O G R E S S
April 2017 // September 2017
It's so easy to carry on working out and not notice any progress at all. I haven't been training hard recently because I've had to focus on other parts of my life (which is ive realised is totally okay and I've done so without feeling guilty!! 🙌🏻) but I really needed some motivation to get back into it. All I had to do was scroll back through my Instagram and have a look at how much I've changed since I've started weight lifting and training properly! Look at those booty gains, and the size of my quads now 🙌🏻 yes I've gained a bit of chub around my middle recently, and I'm no where near where I want to be but progress checks like this show me that I'm doing something right and all the hard work is worth it! 💪🏻🍑🔥
#fitness#fitnessmotivation#fitnessprogress#exercise#exerciseaddict#fitnessaddict#bootygains#booty 🍑 #bootyprogress#justdoit#thisgirlcan#strongnotskinny#girlswholift
🍂AUTUMN 🍁My favourite season in Scotland.
I love this time of year so much. kicking and playing in the leaves. It's just so pretty.....just be careful for there may be some surprises lurking under the leaves 💩
Ive got a fun and productive Sunday planned. I'm writing up a training and nutrition program for a new client this morning and then I'm off to our first day of rehearsals with #witsherface for our show next month and then home for #xfactor ....haha totally discredited myself there and it's really just a filler while I impatiently wait for the new season of #walkingdead 😳
Hope you all have a great Sunday 💕🌟
Stretchy Sundays 🌸
Stretching after a workout helps you recover, helps your muscles to lengthen & strengthen, and helps to increase your mobility. This means deeper squats, heavier deadlifts, increased reps and longer endurance
I stretch after every session and then try to include some yoga once a week
This video is a great one if you suffer from tight hips like me!
(Please try to ignore the nose blowing behind me 😂)
Guten Morgen ihr Lieben! 💜
Ich hoffe euch geht es allen gut?!
Bei mir hält sich das Wohlbefinden gerade etwas in Grenzen. Wie schon viele durch meine Instastory erfahren haben, habe ich mir am Freitag den großen Fußzeh bei einem Fahrradunfall gebrochen und habe jetzt eine Schiene am Fuß. Es ist meine erste Sportverletzung und laut dem Notarzt werde ich mindestens 6 Wochen sehr eingeschränkt sein. 🤕 Zu dem soll ich viel Ruhe halten & den Fuß hochlegen, kühlen und bei Bedarf Schmerzmittel nehmen. Sport ist wohl erstmal auch nicht drinne, zumindest kein Unterkörper- sowie Ausdauertraining. 🙁 Das wird meine längste Tainingspause, seit zweieinhalb Jahren und ich bin gespannt wie es mir dabei ergeht. 💪🏼⛔️
Das Training fehlt mir jetzt schon, aber ich weiß, dass ich meinem Körper jetzt Ruhe gönnen muss und da mein Körper mein Freund ist, mache ich das auch und habe keine Angst vor Muskelaufbau etc.! #neverloseyoursmile
▶️Take care of your body. It’s the only place you have to live.✨
Wie handhabt ihr es bei Krankheit / Brüchen uvm.? Auskurieren oder einfach weiter machen?
Ich wünsche euch einen schönen Sonntag! 😘
Und ich DANKE euch für die ganzen gute Besserunswünsche! Ich war wirklich gerührt, wie viele mir geschrieben haben! 😰
📸von meiner Diätform im Juli'17 @atomicsummer.sven
Which one would you choose?🤔
✔️Protein Bar 184 calories, 9g fat, 15g carbs, 10g protein
✔️Fresh Berries and Nuts
60g berries, 15g almonds (132 calories, 8g fat, 12g carbs, 4 g protein) 🌟It actually doesn't really matter here but the point is whatever fits your macros and your goals, plus an understanding of your own body. 🌟Many clients feel fuller choosing whole foods over processed foods becaise they take more energy for the body to breakdown and the micronutrients within fresh rather than packaged foods can fill the nutritonal gaps and give you better energy and wellbeing. 🌟But if you're purely interested in fat loss, then choose what suits your calorie + satiety goals.
Nice 8am PT sesh and we train legs on a Sunday! My samsung health won't link to my watch on the phone I have some leg day memes instead 😬😬😬 pulled my groin on Friday night and it's hurting! Struggled a bit with it especially in the leg press! Knowing I can go as high as 220kgs and only managing (and struggling) 150 is annoying #fit#fitfam#fitspo#instafit#legday#weighttraining#weights#shelifts#strongnotskinny
What is this sunshine coming through in London? Looks like summer is trying to come back 🙌🏼 ☀️ Having a brunch-y Sunday with some @clarence_court scrambled eggs on @oleandsteenuk carrot rye toast with cucumber on the side 👌🏻
Morning petals 💞 this bicep exercise on the trx is a good way to warm up the arms before a full on bi's and tri's workout. It's nice and gentle and depending on tilting forwards or backwards you can make it easier or harder for what you want. 🙌🏿💪🏿I will be posting home workouts and little challenges for the next few days because I know people tend to find them more useful 😌Have a good Sunday! 💞👊🏿
Woooops, #bloat is finding its way back and this is what usually happens after I eat or drink lots☝️Why? I've been stressed and I think this is just how I respond! Through going on this bloat journey, there was a few things I realised. I begun to hate food, associate bad connotations with it, and eat a very restricted diet in fear of bloat 🤦🏽♀️
What I have sort of realised was this stress was just adding fuel to the fire. I sort of woke up one day and was like fuck it, I'm sick of eating the same stuff everyday and still getting bloated. So I decided to just eat whatever and stopped caring about what my stomach looked like and....the bloat pretty much went away (at least, less). Weird. I now eat all the foods I use to, and yeah sometimes my stomach swells but I just think that's what's going to happen for now (nuts and high sugar fruit though are a definite no for me 🤢)
Removing the stress of "what can I eat, everything makes me bloat," I really believe helped a tonne.
Also when you are restricting your food variety, I don't think that does much good to your gut microbes over time, leading to more issues, and medically the low FODMAP diet (which can be quite restrictive) was only designed to be temporary, with a reintroduction phase of all the foods to find triggers
Bloating is common, but persistent bloating isn't "normal" in my opinion - there is probably something going on - and worth trying to figure it out. But there is also a difference between medically 'bloating' and just stomach expanding from food and water
So I think whilst maybe you are intolerant to some things, also focussing on removing stress and avoiding negative self talk around your body, can really be super beneficial! It's not food you should fear, there just might be something underlying that itself is reacting to the food (like an unbalance of good and bad gut bacteria) and when that is fixed, you probably can tolerate those foods! I sometimes wonder how people expect their stomach to look the same after they've had 4 meals, and L's of water, like where do you think it goes 😂 Don't forget, the body hears and responds to what your mind is saying 💁🏽 #LongRant#Soz
Recovery is by far the hardest thing I have ever started. It's the longest thing I've ever started. It takes time, patience and determination and if we keep persevering it is possible! Today I ate cake. And I had extra helpings of dinner that my fabulous mum cooked up! Delicious food that the old me used to love and eat as much as I wanted. I did that tonight. I ate as much of everything as I wanted and when guilt got to me, I'm not gonna lie, there were tears. But I picked myself up, because that's what recovery is all about. I will not let anorexia control me anymore than I already let her. She stole away special celebrations and today I put a stop to that. At first I thought I was ruining the family after my wee crying episode but then my parents reassured me and told me that they love me and they are proud of me, that's all it took to get the rational part of me back and ready to show ana what's really true. Remember do not ever let anorexia take any more away from you 💕💕
Mini protein pancake stack for breakfast this morning 🙋♀️🥞
25g rolled oats
1 scoop whey protein
1/2 tsp baking powder .
Blend, fry for a few mins each side and add your extras! I added, choc shot, peanut butter and raspberries 💃 .
Operation eat more protein is a go 😂🖖 .
UPDATE (week 1 of 13): Last week I set myself a goal to lose 9kg in 13 weeks, which would bring me to my goal weight. This week has gone very well:
🔺I did not have any slip ups
🔺I have lost 3.6kg (I know it's mostly fluid at this stage)
🔺bloating has subsided
🔺calories have increased which made it easier to stick to the plan and gave me more lifting strength 🔺weights increased for majority of my exercises
🔺energy levels were high
Bring on week 2 🔛 I'm on holidays from Wednesday which actually makes things a little harder but I'm determined to get to my goal weight.
The rest of my back day from today
Give it a try, tag a friend⬇️
➡️ Assisted pull ups
8 reps 3sets
➡️ Bicep curls
8 reps x 4 sets
➡️ Single rows
12 reps each side 3 sets
➡️ Rows with bn
8 reps 4 sets
➡️ Seated row wide grip bar
8 reps 3 sets
➡️ Kneeling cable pull down
➡️ Also wide grip lat pull down "didn't film that one- 8 reps x 3 sets
Took approximately 1hr 10 min I think 😉with those other two I put up this morning 😊
You don't have to train that long to get results, I always throw in a longer session on the weekends because I have a bit more time.
Hope you all have a great week💪🏼
Start the week fresh 💪🏼
➡️ Personal trainer ➡️ Anytime fitness Grovedale ➡️ 0459 412 117