ahhh, saturday. 😌 Idk about you guys, but this week felt SO LONG. studying, tutoring, meetings, clinical skills assessment (which went well I think!! thank you for the well wishes on my post the other day🤗). but it’s finally the weekend. 🙌🏼 pancakes & studying today, all the fam Easter things tomorrow. 🌸 Have a great holiday / spring weekend! 💕 ———————————————————————— Blueberry Pancakes: found @birchbenders plant based protein pancake mix and it’s really good! Mixed it with 1 egg + almond milk & added blueberries on the griddle. Topped with creamy @crazyrichardspb & peanut butter @gatherersgranola 👌🏽 oh and syrup post pic (duh!)
761247 hours ago
☀️ Living for shorts, crop tops and BBQ skewers - making the most of this weather before it starts raining again 😂 ☀️
1,140856 hours ago
Literally can’t get enough of this amazing weather 😻🌞
Started my morning at the new @heartcorelife reformer Pilates class at @sweatybetty. Although I was seriously tired from going out last night, it was one of the best and challenging reformer classes I had been to! I would definitely go back again 🙌🏼 Followed by the most delicious brunch at Farm Girl which is always been a favourite of mine 😛
Reformer Pilates is great to work those inner and small muscles that you might not train as much in general weight training. I like to incorporate it into my workout routine at least 2-3 times a week as it also helps with my flexibility! Would definitely give it a try if you can 🤸♂️
Happy Saturday! 🌈 Here are some tips for enjoying your Easter weekend but not going completely overboard. That’s not to say that you shouldn’t to go overboard (you can if you want!!) but if it’s something you are concerned about- I gotcha!🐣🐰🍫
1️⃣Eat a nutritious filling breakfast that is high in protein. Eggs and egg whites are always my go-to. This will keep you full for awhile so you don’t show up to dinner starving and so hungry that you have no control the second you even smell the food. 🥚🍳
2️⃣Stay hydrated! Keep a glass of water or water bottle with you and keep sipping!💦
3️⃣Load your plate up with veggies and eat those first so you fill up a little and don’t go completely overboard. 🥦🥕
4️⃣Don’t eat higher carb and fat foods if they aren’t delicious. If you’re gonna consume extra cals, you have to enjoy it! So if you take a bite out of something and it’s mediocre, leave it behind. Grandma can handle you rejecting her potatoes. 👵🏼🥔
5️⃣If you’re like me and live for dessert, keep that in mind during dinner. Maybe skip a couple of the carb sources so you can have MORE AT DESSERT OMNOMNOM. Plus Easter chocolate. Mmmm. 😋🍫
Today I stacked STW with EWP from RunEverything.. And that gave me the most energy and best pump/blood flow I have had in a looong time!. It was borderline too much lol😳. Been off for a week due to a pinched nerve; but I'm BAAAACK!
✅Questions to ask yourself when deciding what to eat:
What am I in the mood for?
Will this satisfy my appetite?
Will this make my body feel good or bad?
Which choice will honor the Lord?
❎The questions you shouldn’t ask yourself:
How many calories is in this?
Does this fit into my meal plan?
Will this make me skinnier?
Which choice will honor our culture?
🔆 If you’re constantly asking yourself the second set of questions, I challenge you to change the way you view food and your body! 💛
Give yourself permission to eat enough, to eat things you enjoy, to eat things that fuel your body AND tickle your taste buds 👀
Here’s to the weekend and this gorgeous weather! It’s about time I put away the to-do list and enjoy a night out! #overstressedteacher
524 minutes ago
I love cookies! Anyone love cookies as much as I do?!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Especially @oatein white chocolate blueberry protein cookies 🍪They taste so nice #bestproteincookieonthemarket ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thanks so much for the box of cookies @oatein ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gifted#cookies#love#proteincookies#oatein
1735 minutes ago
I’ve started this health and fitness journey time and time again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are two things that changed this time around that were essential.
1. I re-evaluated my “why”. For far too long, I would workout and change my diet for all the wrong reasons. I wanted lose weight (that did not need losing) to look/be skinny, and to make me feel in control. My mindset and approach to fitness was unhealthy, toxic, and resulted in a lot of frustration, giving up, bingeing, and “I’ll start again next Monday”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quick fixes, and attempting to alter your body out of pure frustration and insecurity is not healthy and is no way to live your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
After coming to that realization, I re-evaluated my WHY. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I work out:
- to get stronger
- to challenge myself mentally and physically - so that I will be able to pass my lift tests in paramedic school with ease
- for the endorphins
- because its something that I enjoy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. I found the right program for me. Everyone is different and everyone’s mind and body will respond differently to different exercise types, meal plans, and routines. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
For me personally, I like to workout 4x a week, have found that I LOVE lifting, and follow a meal plan very loosely that focus on balance, no restriction, and no calorie counting. That is the best combination to help me meet my personal goals and fulfill my WHY. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So if you’re struggling with that endless cycle of starting, getting frustrated, and throwing in the towel - ask yourself why you’re doing this. Why do you want to make a change/what are your goals/what are you trying to accomplish? Once you have a clear cut WHY, find something that works for you, something SUSTAINABLE, and I promise you, it’ll change your life💕✨
Day 19/21: #cardiofix followed by #upperfix ... used every weight going... and a 🐈 and a 🦖... 🤷♀️
5210 minutes ago
Omg I am still sore from yesterday's cardio but back on the bike this morning, shoulders and some traps this afternoon 💪💪. Time to chill watching dumbo and a big bag of haribo's, well it is cheat meal!! 😂😂. Happy 420 day if you know, you know 🌱🌱 😏xx
Det här med att hitta ett gym man trivs på är ju inte det lättaste, helst inte i en stad där det finns många alternativ. Nu kan jag ju inte direkt säga att jag testat runt och kan göra en utvärdering på det sättet, MEN de gånger jag besökt Iron Works har jag tyckt det känns avslappnat och roligt. Sånt betyder ju en del 🙏 Nu är jag alltså medlem och kan träna typ närsomhelst. Dock inte just nu, post-påskmiddag and all 🤪🙈 MEN jag är bannemej sugen på att dra dit i morgon, om jag hinner klämma in det i schemat. Min tanke och förhoppning är att träna på gym tre dagar i veckan och köra promenader resten. Ska sätta mig och bryta ner målet till delmål för att ha en vettig planering... Och belöningar såklart, fattas ju bara annat 🤪🙏 Målet är -15 kg till september, vilket åtminstone i mitt huvud låter helt och fullt rimligt. Ingen stress. Och såklart att bli starkare 💪 Så hello Iron Works, vi ska bli bästisar du och jag 😅💋 #ironworkssundsvall#gymkort#iw24h
☆ Är vädret sisådär så kan man ju alltid träna iallafall, fler som tyckte som jag för det var knökfullt på gymmet ⛔️ Fick mig iaf 1 timme i solstolen efteråt, alltid något! I morgon ska det tydligen regna, så kanske att det får bli dubbelpass då och lite shopping förstås 👌🏼 ☆
Do you want to lose weight? Do you want to lean out? Do you want to “look toned”? I hate that phrase in particular but so many people use it when describing their goals. In order to achieve these looks you have to lift HEAVY. You have to be INTENTIONAL with nutrition. Track your macros. Lift lift lift and DO CARDIO. It all matters. It’s all important. Beast mode on fleek. Its a challenge to develop the discipline. And no there is no magical pill shake or trainer to keep you motivated all of the time. It’s all you and your mind. Your body and life is only and always up to you. I love fitness because it 110% changed my life!
Babes here an important read‼️
- 📸 @ajkphotography1 -
To achieve any fitness goal, from fat loss to muscle gain, you need to know there is no simple or single solution, there is no magic exotic meals, you just can’t scape the simplicity of good old chicken and rice (just an example). In any diet style simplicity is synonymous of sustainability and you need to do a diet you can sustain long term.
When you talk supplements from the legal ones to steroids/hormones nothing will create a miracle if you don’t put it the work.
NONE of the super innovative and in most cases, weird workouts will give you the results you will get from the consistency and progression in your main basic movements like squats or deadlifts.
Those will give you a lot more than the “do it for the gram” workouts. The goal will be achieved by creating habits and following your plan of actions from the meals you are supposed to have to the amount of effort you are supposed to be giving in your workouts.
TAKES PATIENCE my friends takes many hours to build. Anything great from a house to a car, from a sculpture to your body! If you want a master piece, it will take TIME and EFFORT, takes 0 effort to be average.... Your body it’s your master piece will requiere a great amount of effort, lots of failures ups and downs, patience and consistency is what will deliver, I’ve been training over 7 years I didn’t woke up looking like this. STAY CONSISTENT 💪🏻
- 🏡 @villacellabella
My favorite tips for radiant skin:
🦠Support gut health by taking a daily probiotic supplement.
🍠🌶 Eat more vitamin A-rich foods such as sweet potatoes, carrots, oranges, and peppers to help skin cells overturn more quickly, avoiding breakouts.
🥑🥥 Eat more high-quality fats such as in avocados, flaxseeds or hempseeds, and coconut products.
❌🥛 Eliminate inflammatory foods such as dairy, which can be a major cause of acne.
❌🧪Lay off the synthetic skin products, as their chemical makeup, aside from being a major health gamble, can really dry out your skin; even so-called moisturizers have this effect.
💦 Drink lots of water (I try to drink a gallon a day). 😁Smile! #radiantskin#timelessbeauty#ageregression#50andfabulous
237819 minutes ago
In case of an emergency always make sure you have your lifting buddy 😆
Because we know it’s scary when you first start something new
Or when meeting new people
You’re naturally worried about whether you’ll be fit enough, or whether you’ll even fit in
Which is why we get everyone to apply to any of our programmes (Including our 28 Day Feel Great Challenge - DM me now and I’ll get you the details)
We only let applicants in who are gonna: - be willing to make changes
- meet new people and support each other
- cheer each other on
- want to just be told what to do
- put in 10X more work than they ever would by themselves
And in return, they get to do the things that actually make a difference:
1️⃣ Move often so that they feel great
2️⃣ Nourish the body without giving up everything they love
3️⃣ Do the cross training that makes the real difference when it comes to getting stronger, as well as losing weight and toning up
4️⃣ the mindset work that changes the way they think, the actions they take and therefore the results they get
Fun, welcoming and social so that you can FEEL GREAT | BELIEVE IN YOURSELF | BE PROUD
PS. Whenever you’re ready, here are 3 more ways I can help you feel great every day of the week
1. Check out one of my monthly York Press articles on how to fire up your motivation so that you can do more of the things you’ve always talked about:
>> LINK IN BIO
2. If you’d like to work with and be coached by me so that we can boost your ENERGY and the way you FEEL every day
Every month I open up limited places on our 4 Week RunningFit™ Challenge
If you'd like to work with me personally and have me mentor, coach and change the way you really FEEL in just 4 weeks
Just DM me with the word "Challenge" and I’ll get you all the details .
3. Check out how other busy over 30s have already changed their life without having to give up everything they love or living down the gym:
>> LINK IN BIO
ARMS💪🏼 Targeting biceps and triceps❗️
Please give this video a like 💛 to support your girl! Thank you if you do🥰 SAVE & TAG a friend to workout with!
1️⃣BB WIDE BICEP CURL INTO NARROW CURL
4 sets 8-10 reps each back to back
2️⃣CABLE TRICEP KICKBACK
4 sets 10-12 reps each arm
3️⃣DB ALTERNATING BICEP CURL
4 sets 8-10 reps each arm
4️⃣DB SEATED OVERHEAD TRICEP EXTENSION
4 sets 8-10 reps
5️⃣DB HAMMER CURL
4 sets 8-10 reps
6️⃣CABLE SINGLE PULLDOWN
4 sets 8-10 reps each arm
7️⃣CABLE ROPE BICEP CURL
4 sets 10-12 reps
8️⃣CABLE ROPE PULLDOWN
4 sets 10-12 reps
💚Wearing @gymshark@gymshark women Vital seamless leggings and sports bra
17323 minutes ago
I hope you’re all enjoying this beautiful weather! Run #2 of the day!
Bruhhhh these 12 minutes had your girl TIREDDD 🤣
1️⃣ curtsy lunge
2️⃣ back-stepping lunge
4️⃣ explode up into 5 jacks
5️⃣ repeat on other side
⏰I repeated this for 12 minutes, working for 40 seconds, then resting for 20 seconds (using the stopwatch on my phone)
WHAT I EXTRA LOVE about this:
▶️ can be done almost anywhere
▶️ you can change it according to your fitness level and/or time constraint......
you can reduce it to a 5 or 7 minute workout,
work for 30 seconds/rest for 30 seconds,
or use whatever weight you’d like.
YOU GOT THIS 💪🏻❤️💪🏻💕💪🏻❤️💪🏻💕💪🏻
🎵 100 Miles - Hare Squead
Check it out on my playlist! *link in bio*