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girlswhotrain - 474.8k posts

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  • 💖☀️🌸⭐️🎀💛> 🎧
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Push Workout done for today👊🏻
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Theres Noway I could’ve trained legs today anyway🤨..I have the most horrendous bruise appeared on my thigh...I have absolutely no idea how I did it😂🤷🏼‍♀️but its giving me an achy leg...so much that I couldn’t sleep last night!!😴Weird!!
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My routines all back to front again this week now🤯....its defo frazzled my brain!! Haa!🤦🏼‍♀️
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Oh and...tested out my new earphones today which were sent from @sudio ...Love them!!💖..The sound quality is ‘spot on’ and they dont fall out so ‘winning’🙌🏻 Plus they look smart!!😁 You can use my discount code - emleyfitness for 15% off if you fancy treating yourself🥰
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#sudio #sudiomoments #earphones #pushday #gymsharkwomen #gymshark #vitalseamless #ivenalger #converse #gymsocks
  • 💖☀️🌸⭐️🎀💛> 🎧
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    Push Workout done for today👊🏻
    *
    Theres Noway I could’ve trained legs today anyway🤨..I have the most horrendous bruise appeared on my thigh...I have absolutely no idea how I did it😂🤷🏼‍♀️but its giving me an achy leg...so much that I couldn’t sleep last night!!😴Weird!!
    *
    My routines all back to front again this week now🤯....its defo frazzled my brain!! Haa!🤦🏼‍♀️
    *
    Oh and...tested out my new earphones today which were sent from @sudio ...Love them!!💖..The sound quality is ‘spot on’ and they dont fall out so ‘winning’🙌🏻 Plus they look smart!!😁 You can use my discount code - emleyfitness for 15% off if you fancy treating yourself🥰
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    #sudio #sudiomoments #earphones #pushday #gymsharkwomen #gymshark #vitalseamless #ivenalger #converse #gymsocks
  • 1,567 263 18 April, 2019
  • 👋🏻😁💖👋🏻😁💖👋🏻
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Heeeeyyyyy...Omg it feels good to be back...I mean I only took 2 days off😝but last weeks training was pretty poor so I was determined to get back in the gym💪🏻🏋🏼‍♀️ and kill todays push workout!!🙌🏻
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My legs still giving me grief today if i’m honest (after I thought it felt a lot better yesterday) BUT..I’m tryna ignore it!!🙈(sensible or not..its what i’m doing)🙄🤷🏼‍♀️ Don’t tell me off!!🙏🏼
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Just wanted to quickly chat about how I’m working with @theproteinworks too...I’ve been testing out some of their products...➡️..swipe to see...and I’m having great fun trying out different flavoured #proteinoats using their whey..I had banoffee🍌 this morning...sooo good😍..if you want to check out their website..the link is in my bio...and you can use the discount code - EMLEY25 for 25% off 👍🏻🥰
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Also sorry to keep blabbering🙈😬..but my @sudio headphone code is still valid too - emleyfitness if you need some new #earphones that gets you 15% off...I’m loving mine!!👌🏻🎧 the tunes defo got me motivated for that #pushsession today!!
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Have a great Wednesday🌧🌧⬅️not too amused about this but the ☀️sun was nice whilst it lasted!!😊
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#sudio #sudiomoments #theproteinworks #gymshark #gymsharkwomen #fabletics #pushworkout #backinthegym #shoulderday #wednesdayworkout
  • 👋🏻😁💖👋🏻😁💖👋🏻
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    Heeeeyyyyy...Omg it feels good to be back...I mean I only took 2 days off😝but last weeks training was pretty poor so I was determined to get back in the gym💪🏻🏋🏼‍♀️ and kill todays push workout!!🙌🏻
    *
    My legs still giving me grief today if i’m honest (after I thought it felt a lot better yesterday) BUT..I’m tryna ignore it!!🙈(sensible or not..its what i’m doing)🙄🤷🏼‍♀️ Don’t tell me off!!🙏🏼
    *
    Just wanted to quickly chat about how I’m working with @theproteinworks too...I’ve been testing out some of their products...➡️..swipe to see...and I’m having great fun trying out different flavoured #proteinoats using their whey..I had banoffee🍌 this morning...sooo good😍..if you want to check out their website..the link is in my bio...and you can use the discount code - EMLEY25 for 25% off 👍🏻🥰
    *
    Also sorry to keep blabbering🙈😬..but my @sudio headphone code is still valid too - emleyfitness if you need some new #earphones that gets you 15% off...I’m loving mine!!👌🏻🎧 the tunes defo got me motivated for that #pushsession today!!
    *
    *
    Have a great Wednesday🌧🌧⬅️not too amused about this but the ☀️sun was nice whilst it lasted!!😊
    *
    *
    #sudio #sudiomoments #theproteinworks #gymshark #gymsharkwomen #fabletics #pushworkout #backinthegym #shoulderday #wednesdayworkout
  • 198 19 3 hours ago
  • 🙌🏼👏🏽FULL DAY OF EATING👏🏽🙌🏼
Calories are the highest they’ve been and I’m lovinggg all the food 😋 I’m not going to lie, going from a weightloss mindset to reverse dieting and increasing calories is pretty tough mentally. Although my weight hasn’t been affected yet, I know inevitably (probably pretty soon) I’m going to start gaining weight and I’m slowly becoming okay with it. Ultimately if I want to make some serious strength progress and build a better base I need to EAT LOTS and TRAIN HARD 💪🏽 Am I saying that irrational voice won’t rear its ugly head? No it’s there every damn day but it’s about looking at the bigger picture, being committed to your goals and smashing the s**t out of them 👊🏼💁🏼‍♀️ Yesterday looked a little like this:👇🏼
🥣Breakfast: @pescience Peanut butter cookie proats with berries and @pipandnut coconut almond butter 🍝 Lunch: Slow cooked beef and mushroom tagliatelle (recipe in my highlights) 🍨Post-workout snacks: Greek yoghurt and granola and a @phdnutritionuk protein bar 🥘Dinner: Chicken and udon noodle stir fry 🍫Pre-bed: Chocolate Oats #fulldayofeating #fdoe #fooddiary #reversedieting #flexibledieting #humpday
  • 🙌🏼👏🏽FULL DAY OF EATING👏🏽🙌🏼
    Calories are the highest they’ve been and I’m lovinggg all the food 😋 I’m not going to lie, going from a weightloss mindset to reverse dieting and increasing calories is pretty tough mentally. Although my weight hasn’t been affected yet, I know inevitably (probably pretty soon) I’m going to start gaining weight and I’m slowly becoming okay with it. Ultimately if I want to make some serious strength progress and build a better base I need to EAT LOTS and TRAIN HARD 💪🏽 Am I saying that irrational voice won’t rear its ugly head? No it’s there every damn day but it’s about looking at the bigger picture, being committed to your goals and smashing the s**t out of them 👊🏼💁🏼‍♀️ Yesterday looked a little like this:👇🏼
    🥣Breakfast: @pescience Peanut butter cookie proats with berries and @pipandnut coconut almond butter 🍝 Lunch: Slow cooked beef and mushroom tagliatelle (recipe in my highlights) 🍨Post-workout snacks: Greek yoghurt and granola and a @phdnutritionuk protein bar 🥘Dinner: Chicken and udon noodle stir fry 🍫Pre-bed: Chocolate Oats #fulldayofeating #fdoe #fooddiary #reversedieting #flexibledieting #humpday
  • 102 11 7 hours ago
  • 🐣 HAPPY EASTER 🐣
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Shout out to my teddy bear who I’ve managed to keep hidden for so long yesss I still have one 👀🤦🏻‍♀️ __
Hope you’ve had the best day in this lovely sunshine and with lots of chocolate 🍫🍫🍫
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Happy Easterrr!! 💕💕💕
  • 🐣 HAPPY EASTER 🐣
    __
    Shout out to my teddy bear who I’ve managed to keep hidden for so long yesss I still have one 👀🤦🏻‍♀️ __
    Hope you’ve had the best day in this lovely sunshine and with lots of chocolate 🍫🍫🍫
    __
    Happy Easterrr!! 💕💕💕
  • 2,418 83 21 April, 2019
  • Nabbed one of the Billionaire Eggs from @cutterandsquidge thanks to Mumma Macro_Meg 🐣⁣
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Dark chocolate ganache, salted caramel and a chocolate crumb filled this milk chocolate shell 👀🔥
  • Nabbed one of the Billionaire Eggs from @cutterandsquidge thanks to Mumma Macro_Meg 🐣⁣

    Dark chocolate ganache, salted caramel and a chocolate crumb filled this milk chocolate shell 👀🔥
  • 600 28 23 April, 2019
  • At this rate, I’ll be eating eggs on oats for dayzzzzzzz 🐰⁣
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@nestle Rolo egg ft. Rolo Snax that I picked up at some petrol station in the middle of nowhere Canada & Rolo snack bars with a hefty helping of @marksandspencerfoodpr salted caramel sauce 🔥 ⁣
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Have a looooooovely day you beaut bunch 🐣
  • At this rate, I’ll be eating eggs on oats for dayzzzzzzz 🐰⁣

    @nestle Rolo egg ft. Rolo Snax that I picked up at some petrol station in the middle of nowhere Canada & Rolo snack bars with a hefty helping of @marksandspencerfoodpr salted caramel sauce 🔥 ⁣

    Have a looooooovely day you beaut bunch 🐣
  • 2,836 64 21 April, 2019

Latest Instagram Posts

  • I've been hesitant to go to every one of these events because they started when I was in year 11. But honestly, these events and people have taught me important life skills that can't be learnt from 13 years of schooling and I am so grateful for our little international family and for all the experience and opportunities I've been given. Nothing in my life has inspired me as much as all my fellow traceurs at these events have. (Trying my best with tagging and following the right people. Sorry if I've fucked up at all 😅) Hiroshima 2019 | Chengdu 2019 | Hiroshima 2018
  • I've been hesitant to go to every one of these events because they started when I was in year 11. But honestly, these events and people have taught me important life skills that can't be learnt from 13 years of schooling and I am so grateful for our little international family and for all the experience and opportunities I've been given. Nothing in my life has inspired me as much as all my fellow traceurs at these events have. (Trying my best with tagging and following the right people. Sorry if I've fucked up at all 😅) Hiroshima 2019 | Chengdu 2019 | Hiroshima 2018
  • 64 8 1 hour ago
  • Getting some upper body work in 💪🏼
What are you training today?
  • Getting some upper body work in 💪🏼
    What are you training today?
  • 57 5 2 hours ago
  • these 5 sweets

How often has your sweet tooth ruined your clean diet?
▪▪▪▪
Yes, sweet are delicious and tempting, but will get you into pants that are another size larger. And into your doctor’s office for another lecture. And into a body that you are ashamed of.
The life-long repercussions of a diet filled with too much sugar far outweigh the momentary pleasure.
To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.
▪▪▪▪
1. Ditch this Sweet: Candy
Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.
Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.
Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).
▪▪▪▪
2. Ditch this Sweet: Baked Goods
Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.
Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.
Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.
  • these 5 sweets

    How often has your sweet tooth ruined your clean diet?
    ▪▪▪▪
    Yes, sweet are delicious and tempting, but will get you into pants that are another size larger. And into your doctor’s office for another lecture. And into a body that you are ashamed of.
    The life-long repercussions of a diet filled with too much sugar far outweigh the momentary pleasure.
    To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.
    ▪▪▪▪
    1. Ditch this Sweet: Candy
    Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.
    Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.
    Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).
    ▪▪▪▪
    2. Ditch this Sweet: Baked Goods
    Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.
    Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.
    Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.
  • 385 2 2 hours ago
  • Back on track salad week . It’s about balance and having a plan to go back to . My overweight years were maddening with random diets and disorganised attempts to”cut back “ It wasn’t until I had a real solid plan for eating that I consistently could control my weight for life . Our totally sensible Spinnoff Food plan works long term . Healthy , it’s about healthy food and not starving and binging . Nothing else works , there is way too much focus on weight loss sometimes and the marketing companies take huge advantage of that . If you have a solid , sensible eating pattern your body will find its right weight and settle there . It’s marketing that got us into a world of obesity and chaos . Beware of that . Get good eating patterns, Concentrate on the nutrients in your food . Everyday food is often very good for you , it doesn’t need to be super food or from fancy expensive stores . 
Talk to us about our food plan . It works , it’s simple and you will come back to a healthy mindset in no time 🥗🍎❤️ Big bag of Kale with 250 g sautéed shiitake mushrooms 
500g of pine nuts toasted
Teaspoon of garlic oil and big pinch of salt .
2 tablespoons of quinoa . 
So tasty , healthy , and leaning .
Class at 7pm Wed night at Hampstead’s Spinn studio . Eat right , workout right , take control 🤸‍♀️
  • Back on track salad week . It’s about balance and having a plan to go back to . My overweight years were maddening with random diets and disorganised attempts to”cut back “ It wasn’t until I had a real solid plan for eating that I consistently could control my weight for life . Our totally sensible Spinnoff Food plan works long term . Healthy , it’s about healthy food and not starving and binging . Nothing else works , there is way too much focus on weight loss sometimes and the marketing companies take huge advantage of that . If you have a solid , sensible eating pattern your body will find its right weight and settle there . It’s marketing that got us into a world of obesity and chaos . Beware of that . Get good eating patterns, Concentrate on the nutrients in your food . Everyday food is often very good for you , it doesn’t need to be super food or from fancy expensive stores .
    Talk to us about our food plan . It works , it’s simple and you will come back to a healthy mindset in no time 🥗🍎❤️ Big bag of Kale with 250 g sautéed shiitake mushrooms
    500g of pine nuts toasted
    Teaspoon of garlic oil and big pinch of salt .
    2 tablespoons of quinoa .
    So tasty , healthy , and leaning .
    Class at 7pm Wed night at Hampstead’s Spinn studio . Eat right , workout right , take control 🤸‍♀️
  • 25 2 2 hours ago
  • Happy hump day 🐪| yesterday I realised I’m 10 pounds heavier than I was last summer (👀) but yesterday I also realised I’ve come a long way in training since then, I can lift heavier than I ever have and I’m the strongest I have ever been. I’ve fully accepted the fact I will never be what’s defined as “skinny” and I will always wear my curves with pride. I will not conform to societies demands instead, I will be all that I can be and love myself unconditionally. 🥰✌🏽
  • Happy hump day 🐪| yesterday I realised I’m 10 pounds heavier than I was last summer (👀) but yesterday I also realised I’ve come a long way in training since then, I can lift heavier than I ever have and I’m the strongest I have ever been. I’ve fully accepted the fact I will never be what’s defined as “skinny” and I will always wear my curves with pride. I will not conform to societies demands instead, I will be all that I can be and love myself unconditionally. 🥰✌🏽
  • 45 7 2 hours ago
  • A shot of @nhigley from her shoot the other day with @jody_wright1 looking deadly 🔥 So pleased with the look after she worked so hard.
#
121 training @arc_gym Wokingham no membership required. DM ME. 
#
Online coaching, diet & training plans.
  • A shot of @nhigley from her shoot the other day with @jody_wright1 looking deadly 🔥 So pleased with the look after she worked so hard.
    #
    121 training @arc_gym Wokingham no membership required. DM ME.
    #
    Online coaching, diet & training plans.
  • 36 3 2 hours ago
  • Going up front.
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Harder than it looks! (Had to try and post again because the first video kept skipping and stalling! Luckily I made about 5! 😂)
  • Going up front.
    .
    Harder than it looks! (Had to try and post again because the first video kept skipping and stalling! Luckily I made about 5! 😂)
  • 23 4 7 hours ago
  • 💦Coming in with another HIIT for ya on this post-Easter Monday💦⁣
⁣
LIKE and SAVE it for l8r 🙃 Another sweaty burner and an excellent way to get your heart rate up or even if you’re rushed for time.⁣
⁣
1️⃣Inchworms to push-up // don’t move your hips as much as I am here. I did this after shoulder day, my shoulders were already on 🔥 and I was going way slower than usual lol⁣
⁣
2️⃣Kneel to low squat to box jump // stay low in the beginning... these def get that heart rate firing.⁣
⁣
3️⃣High knees // keep your core engaged the whole time⁣

4️⃣Crossover Mountain climbers // go slow for these to really feel the burn, keep core engaged, exhale with each crossover.⁣
⁣
💦Repeat 3-4 times. 30 secs each. NO rest between exercises!⁣ 60 secs rest after completing all 4 exercises, and repeat!!
⁣
This can even be done at home so no excuses!⁣
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Push-ups are still a work in progress. That first one was great for wearing a hat, but then I was pooped 😂 heh
Everyone starts somewhere, remember that ❤️
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  • 💦Coming in with another HIIT for ya on this post-Easter Monday💦⁣

    LIKE and SAVE it for l8r 🙃 Another sweaty burner and an excellent way to get your heart rate up or even if you’re rushed for time.⁣

    1️⃣Inchworms to push-up // don’t move your hips as much as I am here. I did this after shoulder day, my shoulders were already on 🔥 and I was going way slower than usual lol⁣

    2️⃣Kneel to low squat to box jump // stay low in the beginning... these def get that heart rate firing.⁣

    3️⃣High knees // keep your core engaged the whole time⁣

    4️⃣Crossover Mountain climbers // go slow for these to really feel the burn, keep core engaged, exhale with each crossover.⁣

    💦Repeat 3-4 times. 30 secs each. NO rest between exercises!⁣ 60 secs rest after completing all 4 exercises, and repeat!!

    This can even be done at home so no excuses!⁣



    Push-ups are still a work in progress. That first one was great for wearing a hat, but then I was pooped 😂 heh
    Everyone starts somewhere, remember that ❤️
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  • 74 23 22 April, 2019
  • The reason why I film my workouts: I want to see my form and how I can improve to hit areas in the best way possible. #backday #backattack #backworkouts
  • The reason why I film my workouts: I want to see my form and how I can improve to hit areas in the best way possible. #backday #backattack #backworkouts
  • 40 4 21 March, 2019