Always have to take a few hours to meal prep on Sunday to make sure I’m set with lunches for the week✅
It’s so worth it to knock it all out on one day bc that way you don’t have to stress about it throughout the work week.
I’m going to make more of an effort to share how I prepare & organize my meals & any tips from you guys are much appreciated as well❣️❣️
Two lunches this week will have some of this chickpea pasta in them! I mixed together @eatbanza chickpea bowties with steamed broccoli, @greatamericanturkeyco smoked mozzarella + broccoli rabe turkey sausage, cherry tomatoes, & @traderjoes 3 cheese pasta sauce. For the cherry tomatoes, I cut them in half and sautéed them in olive oil for about 5 min before mixing them in with the other ingredients!
Your MIND will always quit before your BODY does- a big part of fitness is training your brain. This has been my biggest takeaway from @sweatandtonic’s january challenge 🧠💪🏻 My original goal was to complete 21 classes in 31 days and I ended up surpassing it. I also did back-to-back classes, lifted heavier and ran harder than I previously thought I could. I learned that my body is so much more capable than I believed (while also learning the importance of rest!) Mostly, I’m proud of how I showed up for myself 🙌🏼 What is your mind holding you back from? Taking this lesson with me as I continue to work toward my goals, grow stronger this year... and take on S&T’s new February challenge! 💛 #SweatAndTonicChallenge#ad
PS. Here are a couple of my favourite classes from the past month👇🏻
HOT HIIT with @francesssfit
3D HIIT with @julianho.ca or @odetakasa
BOOTY HIIT with @ldamms_
SLOW BURN with @roriyogi
HIP HOP SWEAT FLOW with @_sheldonshannon or @rachellewintzen
SLOW FLOW with @rachaelfallonyogamedicine
THE BEAT with @danielleevickers ✌🏼
2407323 hours ago
🌈Be thankful for everything‼️If today was your last day, would you be proud of yourself?
“So you watch yourself about complaining. What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it.”
Sure, work ethic is the foundation. But what lies underneath? I think it’s the decision. The decision to work. That’s the thing. People make it harder than it has to be. People are waiting, always waiting. Next month, next year, one day, one day. I’m telling you, you don’t have the time to wait. Change has been in the forefront of my mind as of late. When life seems overwhelming I bring it back to one thought: changing your life is as easy as a decision.
8032727 January, 2020
Sorry I haven’t posted in a while. I’m just out here living my life✌🏽
Der Plan heute war ja eigentlich, ne kleine Runde mit dem Hund 🐕 zu laufen. Da dachte der Wettergott sich wohl: vergiss es 😭😂
Naja, Sportsachen hatte ich schon an, aber bei Gewitter ⛈️ und Sturm 🌬️ wollt ich nix riskieren. Also bin ich ins @ai_fitness_castrop ausgewichen und hab das Laufband gequält 😅 5 km mit 3x2 Minuten "Intervallen" 🏃♀️ Danach noch Krafttraining für die Beine 🦵 gemacht und jetzt bin ich gefühlt Tot 😂🙈🤷♀️ Freue mich schon auf den Muskelkater morgen 😎
[Beitrag kann Spuren von kooperatinsloser Werbung enthalten durch Markennennung]
If you're bored of your usual route.... MIX IT UP!
After I've dropped my daughter off at school on a Tuesday I like to go for a quick #run around Petersfield lake before heading to suspension training. Now don't get me wrong, it is an absolutely beautiful place to run - truly stunning. But when it becomes routine it starts to feel like I'm merely pounding, rather than enjoying it.
This morning I already felt a bit sluggish (I'll be honest.... too much junk food at the weekend 🤪) and knew it was gonna be tough. But rather than simply run loops around the lake I made the decision to go off out into the heathland and mix it up with some puddle jumping, hill reps and sprinting between benches. It was bloody brilliant!
It's all about not letting yourself fall into that rut of doing what you always do. It's good for mind, body, AND soul to mix it up from time to time ✌
HAPPINESS- Is the new rich.
INNER PEACE- Is the new success.
HEALTH- Is the new wealth.
SEXY- Is the new PATTI
Swipe left 👈🏽
To Patti on a 🤩 Wowzer 9 month T42bodychallenge transformation.
Patti joined without knowing anyone at BBN and is now part of a tribe that cheers her on.
Here’s a little more from Patti herself 👇🏾👇🏾👇🏾
“Over the last 3 years I gained weight partially due to some personal circumstances that occurred and perhaps age has become a contributing factor.
Although I thought I was eating relatively well and I would be able to lose weight, I kept on putting weight on.
In January 2019 we went on a holiday and when walking through a national park I could feel my thighs rubbing against each other to the point where I got chaffing.
By March I could not do the zipper up on some new pants I brought for work in January, and at that point I thought something has to change, I needed to start focusing on myself and my fitness.
In March I started reviewing Nawel’s posts on Instagram more closely as when I caught up with her at a birthday gathering a year before I noticed how toned her legs and arms were and I thought that’s what I want to achieve and look like. I had a personal trainer who I knew personally that had the physique I wanted to achieve. So this is the point where I reached out to Nawel and started off with a Step class which I had not done in over 6 years.
When I first started Nawel’s challenge in April 2019 I weighed 72.70 Kgs and by the end of November 2019 my weight was 58.35 Kgs, although Nawel’s challenge is not about losing weight it is also about building muscle and eating well and exercising. My metabolic age went from 57 to 28, which I am super proud of.
My aim in this current challenge is to continue to build more muscle!
Why do I like Nawel’s challenges? The constant motivation I get from Nawel and her team and the group of ladies that are part of her classes. We are all there to achieve the same result whether it be weight loss, toning or muscle gain, and we all motivate each other with our presence whether it be a smile, or an encouraging comment to keep each other m
531114 hours ago
Raw Footage from yesterday’s push session.
As I said in my last post, I've felt very strong recently & hitting PBs in my 3 main lifts 📈
SQUAT (Pending⏳) The rep wasn't as smooth as my attempt off camera last week, but regardless still a strong attempt, I'm looking forward to pushing myself to get this weight for reps later in the year. Just wait on it 😏😎 Shout out to bro @dangrimes_fitness for the spot that wasn't needed 😉 & @kayyprofitness on recording.
1-2-1 PT Sessions or Group PT Sessions...
Contact me directly for further information on block booking sessions & other packages. 📱- 07784167796
📧c.richards-higgs @hotmail.co.uk "STRENGTH FOR LIFE"
BE YOUR OWN HYPE-WOMAN 🙌🏽 I’m a big fan of myself.
This doesn’t mean I’m conceited or self obsessed—it doesn’t impede my desire for self improvement or abstain me from fault or flaw. It just means that I’m not willing to let anyone else determine my value or challenge how I feel about myself. I’m in charge of my worthiness, period.
Brag a little more... When your focus is on what’s working & thriving, you feel good, & that good-feeling state is what attracts more of what you want. TRY IT.
I have a strong, athletic, womanly body that allows me to do what I enjoy.
Although my leg is broken at the minute, I am still able to workout somewhat & I am motivated not to let an injury get the better of me.
My wonderful body provides me with 2 sources of income; from being physically active working in a gym & from how it looks & I am grateful for these abilities.
I have run my own successful fitness business for over 4 years now & it is going to keep growing from strength to strength as I do too.
I have the most gorgeous dog who is my world & I am his.
I own my own house & am making it my own, slowly but surely. I live with my best friend of 18 years which makes it all the more special.
I have the best friends around me that anyone could ask for & they love & support me in whatever I choose to do.
I am not in a romantic relationship but I know the right man is on his way & will give me everything I’ve been dreaming of & deserve. Having faith & confidence in the universe is a wonderful feeling.
I have a real understanding of the person I am becoming & I have a lot of love for myself. This is the biggest part of my brag, because for so long I had so much uncertainty & self-doubt about myself. Now I am enjoying me.
Struggling to get motivated when you walk into a gym, not knowing what to use and how to use it? Well you won't have this here at Elyte Fitness. You will always have an instructor to answer your queries, correct your technique, motivate you to keep on going and talk to. Join team Elyte, where you will be family, not just another face in the crowd 🙌
5114 hours ago
😴 💤 GRISGOESSNOOZE... OPTIMISING YOUR SLEEP? WHAT'S YOUR RELATIONSHIP WITH SLEEP LIKE? 💤 😴 Triallin'n'erroring my way to a perfect nights sleep over here... Ya gal wants to see those morning gains lols 😆 .
I don't know who needs to hear this, but homie, stop sacrificing sleep for work/training/socialising - trust me. 🙅🏻♀️A good night's sleep is JUST as important as regular exercise and a healthy diet. Research shows poor sleep has *immediate* negative effects on your hormones, exercise performance and brain functions. It can cause WEIGHT GAIN and INCREASE disease risk. 🤦🏻♀️So to all my fellow gym heads out there, cut it out (!!), and put your priority back on getting those hours of quality snooze back in.🧚🏻♀️
Week 4 #gymshark66 challenge got me sitting back and really looking at my relationship with sleep over the years and figuring out what MORE I can do to OPTIMISE my 7 hours...
SO, I've decided to create a few rules and a pre-bed ritual. Let me know what you think..
THREE SMALL RULES:
1) NO COFFEE post 2pm. ☕️ ❌
2) LESS BLUE LIGHT - no laptops etc post 9pm. Scheduled NIGHT SHIFT on my phone, from Sunset to Sunrise - shifting display colours to warmer end of the colour spectrum after dark! 👩🏻💻❌
3) NO FOOD post 8pm 🥘❌(hate this 1 👀🥴)
ONE NEW BEDTIME RITUAL
1) MEDITATION - 5 min 🧘🏻♀️
2) READING in bed - 10 min 📖
3) RELAX TEA (lavendar, rose, chamomile) 🍵 .
I downloaded the Sleep Cycle app so will keep a track of my stats there (AND test out this idea of waking light!) ! and then OTHERWISE, Simply how I feel. Tired? Energetic? Happy? Randomly down? I am my own experiment here... So that will be my success measure.😊😊😊
Be Bold. Be Brave. Be You.
Be full of motivation because that’s what mood new activewear brings right?
Wearing @dplusk.thelabel crop super comfy and super luxe feel, with a great fit and support through a gym session.
What do I love about @dplusk.thelabel ? Luxurious feel fabric, Sustainable, 100% Australian owned, produced ethically and locally at their headquarters here in Australia 🙌🏼
Next Workshop is online⚡️⚡️⚡️⚡️Link in Bio!
BASICS OF ASHTANGA YOGA", Modul 1 .
This workshop provides a comprehensive introduction to the practice and theory of traditional Ashtanga Yoga. The most important principles and basics are taught in a comprehensible and practical way.
This workshop is a good complement to the open classes, and a deepening and helpful support for a better understanding of Ashtanga Yoga in all its aspects.
-basics about Ashtanga Yoga (also in comparison to other traditions)
-structure and effect of the series of Ashtana Yoga
-Sun salutation and standing sequence in detail
-the inner aspects of the practice (breathing, bandhas and drishtis)
- instructions for a safe and independent yoga practice
open for all, beginners are welcome
Costs (incl. 19 % VAT): 65€ .
For beginners we offer this workshop in combination with unlimited participation for the following 4 weeks: 130 €
55114 hours ago
The lads pulling out the poses 🤭😂
It’s great to get training sessions in with others who want nothing more than to continue progressing and they definitely took me out my comfort zone and gave me a swift kick up the bum 🤭
Your environment highly dictates how successful you become in both fitness and in business. It’s great to meet up with people who help spur you on and aid to growth.
Most expensive training session to date with a drive to Dundee and a parking ticket 😂 but it’s was worth it 💪🏼
𝐀𝐬 𝐚 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐞𝐫, 𝐈 𝗪𝐚𝐧𝐭 𝐘𝐨𝐮 𝐭𝐨 𝐊𝐧𝐨𝐰 𝐓𝐡𝐚𝐭 𝐂𝐨𝐦𝐩𝐚𝐫𝐢𝐧𝐠 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐨 𝐎𝐭𝐡𝐞𝐫𝐬 𝗪𝐨𝐧'𝐭 𝐇𝐞𝐥𝐩 𝐘𝐨𝐮 𝐌𝐞𝐞𝐭 𝐘𝐨𝐮𝐫 𝐆𝐨𝐚𝐥𝐬
When you focus on what other people are doing, you end up cheating yourself
Next time you realize you’re comparing yourself to others, try employing the four tactics below so you can refocus on what’s most important: yourself and your goals.
𝟏. Remember that social media feeds are simply highlighted reels.
𝟐. Recognize that everyone’s path in life is different, and yours is the one that matters.
𝟑. Make it a daily goal to work on loving and accepting yourself.
𝟒. Set goals that are realistic and attainable for you
Don’t let comparison win. Life isn’t perfect and we must roll with the punches and keep showing up for ourselves. Your goals and dreams are so worth it and with perseverance and focus you will reach them.
Remember: It’s about progress, not perfection.
WWW. EMPWR.CO.UK to sign up to our 4:1 Semi Private training #EMPWRD Building Strong Women
3214 hours ago
Now this needed a place on my grid 😍🤩👌🏼👌🏼👌🏼 When I gave up dieting, I did not realise the MONTHS of learning and rewiring my whole thought process that would be involved!
I mean, I knew it wouldn’t be completely straight forward, nothing in life is easy when it’s worth having is it. And that’s the thing, that right there, if you think you can do it all without the work, you’re going to set yourself up to give up!
The thing is, you have a choice. Actually, you have 3 choices.
Diet - and always end up coming back to that regain so you’ll have to diet again
Don’t do anything - accept yourself and stay the same
Or give up dieting and learn HOW to eat like a naturally slim person 🤷🏼♀️
It’s not dieting, because dieting doesn’t work.
You still have to accept yourself and learn self love, because you will never hate yourself into the version of you you want to become, plus you need to learn YOUR lean, because it won’t always be what you think that is. You might not have a clue! But understanding you’re never going to be a 6ft model when you’re 5ft 1 is just blatantly obvious! 😆
Jokes aside, we’re all so individual in terms of how we look, but the one thing we all have in common is that we are human. And we were designed to move, and we were designed to be lean. We were all born with hunger and fullness cues and we are the ones who have messed about with that through our environment and external factors - i.e driving everywhere, watching tv, dieting and so forth.
WE CAN CHANGE OUR ENVIRONMENT and WE CAN CHANGE OUR BEHAVIOUR. We don’t need to be trying quick fixes, we need to be learning how we can unravel our emotional ties to food and enjoy life again 💖
Don’t refuse to swim when you fall in the water.........keep learning to do it so you don’t drown 💪🏻 Picture credit : @archhades
12114 hours ago
May have got a little trigger happy at the end but managed my first sub 30 minute 5k. There is no way in hell 1 metre would have taken me longer than a minute so I'm having that. Speed intervals make treadmills so much more interesting.
250m @ 10 kmph
250m @ 11 kmph
250m @ 12 kmph
250m @ 13 kmph
Messed around with these at times, went down to 6 kmph a couple of times to catch my breath but then did a bit of 13.5 kmph to catch up.
Aber Inuit müssen Fleisch essen! 😱
Moral muss logisch sein. Das ist wichtig, damit jeder die Argumente nachvollziehen und abnicken kann. Sie darf nicht an Bedingungen wie Gottesfürchtigkeit oder Ähnliches geknüpft sein, sondern an den Verstand. Moral darf aber in seltenen Fällen Ausnahmen zulassen und damit wird das moralische System, in dem wir uns bewegen, nicht unlogisch. Viele Menschen glauben jedoch, wenn es in einer Moral Ausnahmen gibt, wäre das ein Erdrutsch und die gebotenen Regeln wären komplett ausgehebelt.
Beispiel: Wenn Inuit auf Fleisch angewiesen sind, weil sie sonst verhungern, kann Fleisch essen moralisch nicht falsch sein.
Wenn die meisten Menschen jedoch keine Inuit sind, dann gelten für sie die gängigen moralischen Regeln. Wir akzeptieren ja beispielsweise auch das Prinzip von Notwehr, obwohl allgemein Töten oder Gewalt nicht erlaubt sind. Es kommt durch das Prinzip von Notwehr nicht zu einem Erdrutsch und alle dürfen auf einmal ständig Gewalt anwenden. Es sind explizite Ausnahmen, die nicht für die Allgemeinheit gelten. Ich bin sehr sicher, dass ich Tierfleisch essen würde, bevor ich verhungere. Vielleicht aber auch Menschenfleisch. Das ändert jedoch nichts an meinem Moralverständnis, dass man leidensfähige Lebewesen nicht essen darf. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #bankdrücken#benchpress#Moral#Ethik#Logik#argument#erdrutsch#bizeps#powerlifting#femalepowerlifting#kraftdreikampf#girlswhopowerlift#lifting#kdkgirls#liftingheavy#liftingbody#veganlifting#girlswholift#vegangains#vegan#strongvegan#stark#gains#gainz#strongnotskinny#krafttraining
So today was my first day back at work since the 21st December - perks of working in a school. These holidays I feel better than I’ve ever felt about what I achieved. Usually I promise myself I am going to use all my spare time to go for walks and go to gym. I used to find myself delaying gym/walks because I had so much free time I’d “do it later” and then I wouldn’t actually get around to doing it. These holidays were different, I was so dedicated and was actually enjoying how I was spending my days working on myself. I feel like a major part of this was because my nutrition was on track. I did a lot of research on macros and calories, and as a result I ate large portions of foods that were relatively low in calories but filled me up because they were actually balanced. And not to mention, made me FEEL good! This totally changed my outlook and I saw results which drove my motivation through the roof. It made it possible to get my ass into gym on the days I really couldn’t be bothered because it was my dedication and a strong mindset that got me there. No excuse was good enough to not go.
Read often, research often, we have so much accessible information literally at our fingertips. We are so spoilt for knowledge, more than our parents ever were! Don’t take that for granted. You’ll be amazed at what you can achieve 💪 .
Wanna know my secret weapon for leg day?? 🍑 It’s these booty bands from @fitpro_bootybands .
What I love about these heavier duty bands is that they don’t slip and roll down my legs due to the cotton fabrication and non slip grip on the inside of the bands, they have three different resistances (heavy, medium & light) and they really help give you that extra burn during your workouts. .
You can get an amazing home booty and leg workout done with just using these and body weight only or incorporate them in your weight workouts at the gym, or to activate your glutes before a workout. .
I have a sneaky discount code for you guys too, BREE10 will save you at checkout 💰
Is this idea that exercise is all about 'results' and aesthetics. How much weight lost, how much weight lifted, how fast you can run etc etc.
Don't get us wrong. We love to track and see improvements in our training and fitness. And these things can be huge motivators.
BUT... There are so many positives to exercise that aren't quantifiable and that's OK!
🏋️♀️Better cognitive function
🤸♀️Better bone health
🏃♀️Reduced risk of disease
🚴♀️Better mental wellbeing
🤸♀️Potential link to a reduced risk of alzheimer's/dementia - BIG ONE!
Remember exercise isn't just about what look like or how much you weigh! ✌
Is dieting the best way to get in shape? If so, are you doing it right? Come and join us for the workshop that will answer your questions. Book now. 1st of February from 14:30
4217 hours ago
I was listening to a friend in Australia talk through things on her mind last night. We reflected on the power of gratitude and cultivating gratefulness as a foundation for a contented life regardless of the day to day events. .
Being grateful for what is here in our lives right now means we are not making the present moment “wrong”. We may have hopes and dreams to create new present moments but they are built on a sense of fullness in our lives rather than a complaint about what we think might be missing or wrong with our lives. .
11127 January, 2020
M o n d a y ❄
Started this week with a sweet breakfast after a whole 5 minutes of deciding what I wanted 🤤 My all time favorite pancakes took me only a few minutes to make but the result is yum 😍
🥞 1 banana
🥞 1 egg 🥞 A dash of pumpkin spice for that extra kick
🥞 1 tbsp of ground oats
Topped it with raspberries, tahini and raw honey 🍯