anthea_soz

Anthea Soz

️ Fitmum
️ Flexible Dieting
️ Sydney, Australia 🇦🇺
antheasoz@gmail.com

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WATCH THE MOMENT MY BACK BROKE!
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Seriously though. I have never felt such pain. I’ve had 3 natural labours WITHOUT DRUGS, a fractured arm, a split chin, third degree burns and yet i’d rather have all of those things altogether than the pain that is shooting through me right now. Ok maybe I’m exaggerating just a little lol but this really hurts and I mean the kind of hurt where you need your mumma
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The four sets prior to this though were actually great and this was actually my last set. As I lifted the bar up though it did feel kind of off so i should have re-racked but of course I had to wait to hear that CRACK for confirmation that squatting wasn’t a good idea 🤷🏻‍♀️ lesson learned! I shouldn’t have been in the squat rack to begin with after my back injury the other week but I thought I would give it a go and it was lightweight anyway so I thought what could possibly go wrong? 🤷🏻‍♀️
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The pain is so intense that I can’t function but we’ll just add this to the list of injuries I’ve sustained throughout my life and......I’ll see y’all at the gym tomorrow 🙊
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Again, thank you to everyone that sent me messages of concern. If you haven’t checked out my story yet, I’m clearly still high and kinda loving it and I’ve explained what happened to my back although I’m still not convinced of the doctor’s diagnosis 😂
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#nothinggetsmedown #strongmotherfucker #justkidding #legitneedmymummy

WATCH THE MOMENT MY BACK BROKE! . Seriously though. I have never felt such pain. I’ve had 3 natural labours WITHOUT DRUGS, a fractured arm, a split chin, third degree burns and yet i’d rather have all of those things altogether than the pain that is shooting through me right now. Ok maybe I’m exaggerating just a little lol but this really hurts and I mean the kind of hurt where you need your mumma . The four sets prior to this though were actually great and this was actually my last set. As I lifted the bar up though it did feel kind of off so i should have re-racked but of course I had to wait to hear that CRACK for confirmation that squatting wasn’t a good idea 🤷🏻‍♀️ lesson learned! I shouldn’t have been in the squat rack to begin with after my back injury the other week but I thought I would give it a go and it was lightweight anyway so I thought what could possibly go wrong? 🤷🏻‍♀️ . The pain is so intense that I can’t function but we’ll just add this to the list of injuries I’ve sustained throughout my life and......I’ll see y’all at the gym tomorrow . Again, thank you to everyone that sent me messages of concern. If you haven’t checked out my story yet, I’m clearly still high and kinda loving it and I’ve explained what happened to my back although I’m still not convinced of the doctor’s diagnosis . #nothinggetsmedown #strongmotherfucker #justkidding #legitneedmymummy - 4 hours ago

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What people think flexible dieters do
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Seriously though, mention flexible dieting and all of a sudden everyone’s in a panic because it’s the forbidden
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Those that dismiss it don’t understand it and there’s the misconception that just because you practice IIFYM that all of a sudden you get your micros from the fruit in pop tarts and ice cream provides you your daily calcium. It’s not a prerequisite to the lifestyle. Seriously, you can count your macros and hit them solely with whole and unprocessed foods. YES THATS RIGHT!
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Flexible dieting provides you with just that. A way to diet that is flexible (and sustainable) so that on that day you’re craving that chocolate, rather than giving into temptation and then proceeding to end the night knee deep in Tim tam packets because you ‘fucked your diet’, you can have your chocolate and keep your progress too!
#mythconception

What people think flexible dieters do . Seriously though, mention flexible dieting and all of a sudden everyone’s in a panic because it’s the forbidden . Those that dismiss it don’t understand it and there’s the misconception that just because you practice IIFYM that all of a sudden you get your micros from the fruit in pop tarts and ice cream provides you your daily calcium. It’s not a prerequisite to the lifestyle. Seriously, you can count your macros and hit them solely with whole and unprocessed foods. YES THATS RIGHT! . Flexible dieting provides you with just that. A way to diet that is flexible (and sustainable) so that on that day you’re craving that chocolate, rather than giving into temptation and then proceeding to end the night knee deep in Tim tam packets because you ‘fucked your diet’, you can have your chocolate and keep your progress too! #mythconception - 16 hours ago

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Don’t let the world change your smile, change the world with your smile
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That sounds easy enough
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Happiness is a state of mind. You can not expect a goal weight, a dream job or a special someone to fill that void. But what if life keeps presenting you with disappointments? How are you expected to be happy? If you have moments of sadness, does that make you unhappy? If you have feelings of rage, are you a negative person? We’ve now become so consumed in the ‘positive’ that we’re afraid to feel any other emotion
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I see it so often - ‘I don’t mean to sound negative, but...’ Almost as if having a bad experience is frowned upon. One guy took my machine the other day as I left it to super set. I wanted to punch him in the face and throw a dumbbell at his inconsiderate head. But I didn’t because it didn’t matter. It wasn’t going to ruin my day or my session or my life for that matter. But I felt the rage! I felt that mother fker and I moved on. I picked up my belongings, I smiled (that’s a lie, I walk around with unintentional resting bitch face) and I improvised until that was free again
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I feel. We all do. I feel anger, I feel happiness, I feel sadness, I feel joy, I feel rage. They’re all emotions that shouldn’t be held against their will. It’s not what we feel that matters but it’s how we react as a result
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Our experiences are most certainly there to mould our resilience. We live to believe that best is yet to come and oh it is but it’s not going to come without a price to pay
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Let resilience build. Let your experiences mould you and allow yourself to feel your emotions but don’t be consumed by them. Live free and don’t let society or anyone else for that matter tell you that you need to be anything other than what you want to be and be kind. ALWAYS
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Experiences can break you only if you let them, you just need to do whatever it takes to fight through. Change takes effort and effort is something that most are not willing to give for the long term. Stronger, wiser and (some may say consequently) more guarded. Learn to ride with it or it will defeat you
#mamaknowsbest

Don’t let the world change your smile, change the world with your smile . That sounds easy enough . Happiness is a state of mind. You can not expect a goal weight, a dream job or a special someone to fill that void. But what if life keeps presenting you with disappointments? How are you expected to be happy? If you have moments of sadness, does that make you unhappy? If you have feelings of rage, are you a negative person? We’ve now become so consumed in the ‘positive’ that we’re afraid to feel any other emotion . I see it so often - ‘I don’t mean to sound negative, but...’ Almost as if having a bad experience is frowned upon. One guy took my machine the other day as I left it to super set. I wanted to punch him in the face and throw a dumbbell at his inconsiderate head. But I didn’t because it didn’t matter. It wasn’t going to ruin my day or my session or my life for that matter. But I felt the rage! I felt that mother fker and I moved on. I picked up my belongings, I smiled (that’s a lie, I walk around with unintentional resting bitch face) and I improvised until that was free again . I feel. We all do. I feel anger, I feel happiness, I feel sadness, I feel joy, I feel rage. They’re all emotions that shouldn’t be held against their will. It’s not what we feel that matters but it’s how we react as a result . Our experiences are most certainly there to mould our resilience. We live to believe that best is yet to come and oh it is but it’s not going to come without a price to pay . Let resilience build. Let your experiences mould you and allow yourself to feel your emotions but don’t be consumed by them. Live free and don’t let society or anyone else for that matter tell you that you need to be anything other than what you want to be and be kind. ALWAYS . Experiences can break you only if you let them, you just need to do whatever it takes to fight through. Change takes effort and effort is something that most are not willing to give for the long term. Stronger, wiser and (some may say consequently) more guarded. Learn to ride with it or it will defeat you #mamaknowsbest - 1 day ago

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‘He who has no rule over his own spirit is like a city that is broken down and without walls’
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As women we’re often stereotyped into being too emotional for anything remotely serious
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Have emotions but control them otherwise someone else will
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We’re not emotional basket cases. We’re women who feel and then conquer and move on. That is what makes us powerful ✊🏼
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On a another It’s a super super hot day in Sydney today so enjoy your day peeps and slip slip slap. I hope you all had a chance to check out my story to see what Steph and I created yesterday, if not check it out and let me know if you guys will be interested in the recipe?
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#happysunday
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bbggirls #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #carbsafterdark #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #bikinibody #flexibledieting

‘He who has no rule over his own spirit is like a city that is broken down and without walls’ . As women we’re often stereotyped into being too emotional for anything remotely serious . Have emotions but control them otherwise someone else will . We’re not emotional basket cases. We’re women who feel and then conquer and move on. That is what makes us powerful 🏼 . On a another It’s a super super hot day in Sydney today so enjoy your day peeps and slip slip slap. I hope you all had a chance to check out my story to see what Steph and I created yesterday, if not check it out and let me know if you guys will be interested in the recipe? . #happysunday . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bbggirls #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #carbsafterdark #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #bikinibody #flexibledieting - 2 days ago

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Some of the things you’ll feel in a deficit that are important to note
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1) Skinny. I know you’re probably thinking ‘you little chunky mother fker how can YOU feel skinny?’. But I do. You’re depleted. You need carbs. Your ass is flat. You feel skinny! Don’t be discouraged though. The shredz gods are working and once you fill up on those carbs, dat ass won’t know which way to turn!
2) Fat. Wait what? But you just said skinny? 🤔 Well, you feel skinny fat. As in your gains are gone and they’re never coming back. You actually start questioning whether you’ve ever lifted a single weight, ever! Don’t be alarmed, it’s the lack of carbs running through your body that’s causing these disillusions. Ignore them. You’re not fat. You’re not skinny. You’re just going through the process and this stage is necessary
3) Hungry. OH MY GOD if I had to slap every single person that complained to me of hunger every time they went into a deficit, I’d be one violent little fox. Yes you will be hungry. You are burning more calories than you are consuming....does this need more of an explanation?
4) Tired. I can deal with the hunger but this one is where you really need to dig deep. You get into the gym, you’ve psyched yourself up and then it hits you that you’re weak af, Pre workout isn’t going to save you and you still have to manage cardio at the end of your weights session. As long as you’re dieting period isn’t long (12 weeks max) or you’re not in an extreme then counting down those weeks should be enough to get you through these sessions. You just have to suck it up. Remember, nothing worth having comes easy
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Today’s session was lower body (of course) with shoulders and abs. I thought I was pressing 30 pounds but realised it was 35 so yay me. I try and add some abs once or twice a week just for the fun of it. If you want really feel it, try these two TRX exercises
#dieting101
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #absworkout #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #crunchfitness #fitspo @gymgirlvids

Some of the things you’ll feel in a deficit that are important to note . 1) Skinny. I know you’re probably thinking ‘you little chunky mother fker how can YOU feel skinny?’. But I do. You’re depleted. You need carbs. Your ass is flat. You feel skinny! Don’t be discouraged though. The shredz gods are working and once you fill up on those carbs, dat ass won’t know which way to turn! 2) Fat. Wait what? But you just said skinny? 🤔 Well, you feel skinny fat. As in your gains are gone and they’re never coming back. You actually start questioning whether you’ve ever lifted a single weight, ever! Don’t be alarmed, it’s the lack of carbs running through your body that’s causing these disillusions. Ignore them. You’re not fat. You’re not skinny. You’re just going through the process and this stage is necessary 3) Hungry. OH MY GOD if I had to slap every single person that complained to me of hunger every time they went into a deficit, I’d be one violent little fox. Yes you will be hungry. You are burning more calories than you are consuming....does this need more of an explanation? 4) Tired. I can deal with the hunger but this one is where you really need to dig deep. You get into the gym, you’ve psyched yourself up and then it hits you that you’re weak af, Pre workout isn’t going to save you and you still have to manage cardio at the end of your weights session. As long as you’re dieting period isn’t long (12 weeks max) or you’re not in an extreme then counting down those weeks should be enough to get you through these sessions. You just have to suck it up. Remember, nothing worth having comes easy . Today’s session was lower body (of course) with shoulders and abs. I thought I was pressing 30 pounds but realised it was 35 so yay me. I try and add some abs once or twice a week just for the fun of it. If you want really feel it, try these two TRX exercises #dieting101 . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #absworkout #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #crunchfitness #fitspo @gymgirlvids - 3 days ago

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FML I really had to turn down the lights and put that structure up to get some kinda sorta ab looking thingy’s here....
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Instagram can be a platform where many post pics of their abs and the insane ridiculous calorie dense foods they eat on the daily preaching things like ‘I don’t have to count calories/I just eat what I want’ making girls (and guys) all around the world envious wishing they could do the same but also feeling inadequate because they’ll never be able to
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Here’s what you don’t know
1) NO ONE is immune to weight gain. It’s calories in vs calories out. If said person is eating insane and is ripped, said person is also burning a shit load of calories..which brings me to my next point
2) you don’t know what said persons energy expenditure is like and if they’re not full disclosure, best be sure there may very well be a lot of pounding away on the treadmill
3) you also don’t know that prior to these epic meals, a diet of lettuce and cucumbers was most likely consumed. Especially if calorie dense foods are a regular thing. Think one meal a day or IF
4) no metabolism is the same. Yes some are blessed with a high metabolism and it’s unfair - urgh I hate those people - jks I love you, pls teach me your metabolic ways. Add regular exercise/weight training to that and these guys enjoy a metabolism faster than a fuckboy exiting your life when he realises you’re onto him. In saying that, you can increase your tolerance to higher cals and not gaining weight. It’s a process though and that’s a post for another day
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Don’t be fooled into the glorification of IIFYM to the point where you feel inadequate for not being able to eat these foods on the regular. IIFYM is my lifestyle and I love it so I’m not dissing it by any means but it’s not a race to the donut shop or pancake parlour. There’s no point to prove. We get it, you eat waffles with peanut butter on top every day and you have abs - but there’s almost always a sacrifice behind every one
#truth

FML I really had to turn down the lights and put that structure up to get some kinda sorta ab looking thingy’s here.... . Instagram can be a platform where many post pics of their abs and the insane ridiculous calorie dense foods they eat on the daily preaching things like ‘I don’t have to count calories/I just eat what I want’ making girls (and guys) all around the world envious wishing they could do the same but also feeling inadequate because they’ll never be able to . Here’s what you don’t know 1) NO ONE is immune to weight gain. It’s calories in vs calories out. If said person is eating insane and is ripped, said person is also burning a shit load of calories..which brings me to my next point 2) you don’t know what said persons energy expenditure is like and if they’re not full disclosure, best be sure there may very well be a lot of pounding away on the treadmill 3) you also don’t know that prior to these epic meals, a diet of lettuce and cucumbers was most likely consumed. Especially if calorie dense foods are a regular thing. Think one meal a day or IF 4) no metabolism is the same. Yes some are blessed with a high metabolism and it’s unfair - urgh I hate those people - jks I love you, pls teach me your metabolic ways. Add regular exercise/weight training to that and these guys enjoy a metabolism faster than a fuckboy exiting your life when he realises you’re onto him. In saying that, you can increase your tolerance to higher cals and not gaining weight. It’s a process though and that’s a post for another day . Don’t be fooled into the glorification of IIFYM to the point where you feel inadequate for not being able to eat these foods on the regular. IIFYM is my lifestyle and I love it so I’m not dissing it by any means but it’s not a race to the donut shop or pancake parlour. There’s no point to prove. We get it, you eat waffles with peanut butter on top every day and you have abs - but there’s almost always a sacrifice behind every one #truth - 4 days ago

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25 Comments
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Oh OHP how I’ve missed you
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DO NOT UNDERESTIMATE THIS EXERCISE!!
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It’s one of the hardest to progress on. TRUST ME. I’m not talking about your cross fit movements where momentum is used to lift the weight up. Strict OHP requires a ‘stay put’ lower body so your shoulders and arms are doing all the work. In saying that, your legs, lower back and abs are all keeping tight helping you keep your balance, hence why it’s a great compound movement
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I’m pressing 30kg here (approx 66 pounds). I avoided going heavier because of my back. I thought I’d be better today but I struggled to squat the bar today so I added caution
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OHP used to be a fav for me I’m loving it all over again. It’s probably been about 2 years since I last did them. Again, this just cements that when it comes to weights and exercises, it’s about improving overall strength. Once you do, you’ll have the ability to do exercises you’ve never even tried and never thought you could
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P.S I love the psych up leading up to it 😋
#baws
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bikinigirls #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #carbsafterdark #fitspo

Oh OHP how I’ve missed you . DO NOT UNDERESTIMATE THIS EXERCISE!! . It’s one of the hardest to progress on. TRUST ME. I’m not talking about your cross fit movements where momentum is used to lift the weight up. Strict OHP requires a ‘stay put’ lower body so your shoulders and arms are doing all the work. In saying that, your legs, lower back and abs are all keeping tight helping you keep your balance, hence why it’s a great compound movement . I’m pressing 30kg here (approx 66 pounds). I avoided going heavier because of my back. I thought I’d be better today but I struggled to squat the bar today so I added caution . OHP used to be a fav for me I’m loving it all over again. It’s probably been about 2 years since I last did them. Again, this just cements that when it comes to weights and exercises, it’s about improving overall strength. Once you do, you’ll have the ability to do exercises you’ve never even tried and never thought you could . P.S I love the psych up leading up to it #baws . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bikinigirls #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #carbsafterdark #fitspo - 4 days ago

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It’s so rewarding having the knowledge to manipulate your training and diet in a sustainable way to achieve body composition goals. The more I see my body change, the hungrier I get for more
#focused
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bikinigirls #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #bodygoals #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #fitnessmodel #fitspo

It’s so rewarding having the knowledge to manipulate your training and diet in a sustainable way to achieve body composition goals. The more I see my body change, the hungrier I get for more #focused . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bikinigirls #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #bodygoals #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #fitnessmodel #fitspo - 5 days ago

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I woke up this morning feeling like I was hit by a bus but my back is much better now as the day has gone on. Although my weight has stayed the same (this is why we don’t always rely on the scale) I did feel like a lot of the water retention had gone so. I haven’t stopped peeing though lol I feel like that’s all I do all day and all night BUT I guess it’s better out than in 😂
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Booty and hammies today with some chest and tri’s. I kept the weights light for squats because of my back but I was able to go heavier on chest. I managed 5x5 at 45kg on bench (which I didn’t video)
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I usually find during a cut a get stronger. I have some tips for cutting which I’ll post within the week so look out for that one
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In the meantime, some of today’s workout ——> smith machine sumo squats (I kept the reps slow and controlled but the video has been sped up) superset with split squats. Hex press superset with dips. All high volume today between 10-15 reps (except for bench) depending on the exercise
#iworkout
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #musclenation #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #gymgirlvids #confidentwomen #fitspo @gymgirlvids

I woke up this morning feeling like I was hit by a bus but my back is much better now as the day has gone on. Although my weight has stayed the same (this is why we don’t always rely on the scale) I did feel like a lot of the water retention had gone so. I haven’t stopped peeing though lol I feel like that’s all I do all day and all night BUT I guess it’s better out than in . Booty and hammies today with some chest and tri’s. I kept the weights light for squats because of my back but I was able to go heavier on chest. I managed 5x5 at 45kg on bench (which I didn’t video) . I usually find during a cut a get stronger. I have some tips for cutting which I’ll post within the week so look out for that one . In the meantime, some of today’s workout ——> smith machine sumo squats (I kept the reps slow and controlled but the video has been sped up) superset with split squats. Hex press superset with dips. All high volume today between 10-15 reps (except for bench) depending on the exercise #iworkout . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #musclenation #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #gymgirlvids #confidentwomen #fitspo @gymgirlvids - 5 days ago

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0
Flexible dieting wasn’t always a positive influence for me. I went from one one bad behaviour to another. The obsessive need to account for everything I put in my mouth to making sure that ‘fun foods’ were a staple in my diet, even if I didn’t feel like them
.
I don’t object to any of these foods. I was just previously so restricted from them that I didn’t know how to introduce them back in a healthy way. There’s definitely been a lot of trial a error throughout my journey and flexible dieting is the best thing I’ve ever done to improve my health and my relationship with food but I certainly didn’t come into it the right way. I’ve now arrived at a place where I’m so at peace with so many things in the most positive way
.
I appreciate the foods that I was restricted to so much more as well as the ones I used to binge on. They’re all a part of my diet now however I’m more conscious of what I put in my body these days and I feel better physically with whole and unprocessed foods. I do indulge only IF and when I feel the need to....not because it’s refeed or dessert time
.
@steph182x has been a massive influence in all of this but that’s a post for another day so for now you guys can enjoy the fruits of our labour...Made with the new @cleanchocolateco mixes, we created a delicious treat that is way better than any cheesecake you’ve had and so much better for you🤤
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Recipe for our Berry Ripe Bites:
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- 1 packet @cleanchocolateco mix (we used coconut choc cherry)
- 50g dried cherries
- 20g shredded coconut
- 20ml melted coconut oil - 100g Extra light Philadelphia cheese
- a couple drops of stevia
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METHOD
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* prepare the clean choc co mix as per pack instructions and divide mixture into cupcake moulds to be used as base for this recipe
* in a bowl mix all other ingredients - we blitzed them to get a smoother mixture
* divide mixture into moulds. Top with any berry you desire (we used strawberry) and then freeze for approx 20mins or until set before transferring to the fridge
*ENJOY
#healthymealideas #cheesecakebites

Flexible dieting wasn’t always a positive influence for me. I went from one one bad behaviour to another. The obsessive need to account for everything I put in my mouth to making sure that ‘fun foods’ were a staple in my diet, even if I didn’t feel like them . I don’t object to any of these foods. I was just previously so restricted from them that I didn’t know how to introduce them back in a healthy way. There’s definitely been a lot of trial a error throughout my journey and flexible dieting is the best thing I’ve ever done to improve my health and my relationship with food but I certainly didn’t come into it the right way. I’ve now arrived at a place where I’m so at peace with so many things in the most positive way . I appreciate the foods that I was restricted to so much more as well as the ones I used to binge on. They’re all a part of my diet now however I’m more conscious of what I put in my body these days and I feel better physically with whole and unprocessed foods. I do indulge only IF and when I feel the need to....not because it’s refeed or dessert time . @steph182x has been a massive influence in all of this but that’s a post for another day so for now you guys can enjoy the fruits of our labour...Made with the new @cleanchocolateco mixes, we created a delicious treat that is way better than any cheesecake you’ve had and so much better for you🤤 . Recipe for our Berry Ripe Bites: . - 1 packet @cleanchocolateco mix (we used coconut choc cherry) - 50g dried cherries - 20g shredded coconut - 20ml melted coconut oil - 100g Extra light Philadelphia cheese - a couple drops of stevia . METHOD . * prepare the clean choc co mix as per pack instructions and divide mixture into cupcake moulds to be used as base for this recipe * in a bowl mix all other ingredients - we blitzed them to get a smoother mixture * divide mixture into moulds. Top with any berry you desire (we used strawberry) and then freeze for approx 20mins or until set before transferring to the fridge *ENJOY #healthymealideas #cheesecakebites - 6 days ago

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I totally fucked my back up this morning during deadlifts. Don’t ask me how. The weight was light and I was doing volume work so who knows how I’ll pull up tomorrow when the pain kicks in
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Tuesday’s are the day of the three B’s - back, bi’s and booty - and it was a struggle I won’t lie. Probably because the boys were all about the gossip so did I even train? - had to throw it in because they give me shit every day and I already owe them donuts for calling them idiots - ily you big dumb idiots 😂 - but I’m feeling good, still a little watery but weight was way back down today so let’s see what we can get to by the end of this week. RIP me when no progress made 😫
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One of my supersets from today —-> dumbbell one arm row with cross body hammer curls. I go heavy on the rows and stick to 10-12 reps and lightish but challenging on the curls and I keep those at around 12-15reps
#slay
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #backgoals #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodygoals #bikinibody #fitspo

I totally fucked my back up this morning during deadlifts. Don’t ask me how. The weight was light and I was doing volume work so who knows how I’ll pull up tomorrow when the pain kicks in . Tuesday’s are the day of the three B’s - back, bi’s and booty - and it was a struggle I won’t lie. Probably because the boys were all about the gossip so did I even train? - had to throw it in because they give me shit every day and I already owe them donuts for calling them idiots - ily you big dumb idiots - but I’m feeling good, still a little watery but weight was way back down today so let’s see what we can get to by the end of this week. RIP me when no progress made . One of my supersets from today —-> dumbbell one arm row with cross body hammer curls. I go heavy on the rows and stick to 10-12 reps and lightish but challenging on the curls and I keep those at around 12-15reps #slay . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #backgoals #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodygoals #bikinibody #fitspo - 6 days ago

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It’s so hard not to feel less when that’s what you’re constantly made to feel. Why is it though that we can have the world of support and amazing humans around us yet one small insignificant moment can trigger an emotion that when dissected doesn’t deserve the pain that follows. Why is it that one event, person or thing can affect our happiness to the point where we question whether we’re actually deserving of it all. When did it all become so trivial?
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In all my life I’ve never felt so much emotion all at once and sometimes it can all be too overwhelming. The more I am triggered the more these small irrelevant circumstances take their toll on my wellbeing each time they occur. I am now more aware though so I can identify them and act quickly and I won’t allow my emotions to control my actions. I’ve always been a fighter but fuck me I have never had to fight so hard. Feeling these emotions doesn’t make you weak, anxiety will only hold you back if you let it and labelling yourself as broken doesn’t give you a license to be an asshole
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The fight is fucking hard I won’t sugar coat that but you just have to keep at it. Nothing in life worth having comes easy. This statement has never been truer. Believe it! Anything that you want to exist with you, you will have to struggle, you will have to go through pain and it will have to earn it’s place there...including self love. I thought I was 100% there but clearly I’m not. I’m so damn close though. This is not a pity party or a sympathy post, I can assure you that. I am a strong mother fker with experiences to share and words of wisdom to spread (I hope lol). In saying that, things can get me down but, I don’t stay down. Those that can handle my strength ride with me. Those that can’t...#next
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #writersofinstagram #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #lawofattraction #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bikinigirls #confidentwomen #fitspo

It’s so hard not to feel less when that’s what you’re constantly made to feel. Why is it though that we can have the world of support and amazing humans around us yet one small insignificant moment can trigger an emotion that when dissected doesn’t deserve the pain that follows. Why is it that one event, person or thing can affect our happiness to the point where we question whether we’re actually deserving of it all. When did it all become so trivial? . In all my life I’ve never felt so much emotion all at once and sometimes it can all be too overwhelming. The more I am triggered the more these small irrelevant circumstances take their toll on my wellbeing each time they occur. I am now more aware though so I can identify them and act quickly and I won’t allow my emotions to control my actions. I’ve always been a fighter but fuck me I have never had to fight so hard. Feeling these emotions doesn’t make you weak, anxiety will only hold you back if you let it and labelling yourself as broken doesn’t give you a license to be an asshole . The fight is fucking hard I won’t sugar coat that but you just have to keep at it. Nothing in life worth having comes easy. This statement has never been truer. Believe it! Anything that you want to exist with you, you will have to struggle, you will have to go through pain and it will have to earn it’s place there...including self love. I thought I was 100% there but clearly I’m not. I’m so damn close though. This is not a pity party or a sympathy post, I can assure you that. I am a strong mother fker with experiences to share and words of wisdom to spread (I hope lol). In saying that, things can get me down but, I don’t stay down. Those that can handle my strength ride with me. Those that can’t...#next . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #writersofinstagram #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #lawofattraction #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bikinigirls #confidentwomen #fitspo - 7 days ago

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I’ve never stepped on a bodybuilding stage but I am a bodybuilder. I’ve never competed in a powerlifting comp but I am a power lifter. I have no desire to ever run a marathon but I am a runner. I’ve never stepped foot in a yoga class but every now and then I channel my inner yogi
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I don’t have a title but I love fitness. Sometimes I focus on one area of the industry and then there are times I like to do things I’ve neglected for a while or have never tried before. I love a challenge and I won’t say no as long as I’m enjoying myself
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If this is your passion, you’re an athlete. Day after day you commit yourself to something that not only makes you feel good but betters you. You push yourself to limits you never thought would be possible, especially when you look back and realise just how far you’ve come. You don’t need a trophy, you just need drive and dedication
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I haven’t done these in a while. Don’t underestimate the core strength required to do these. They’re also very therapeutic
* my goal with these is to do a hand stand unassisted
#yogiinspired
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #athlete #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #yogafitness #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #yogini #fitspo @gymgirlvids

I’ve never stepped on a bodybuilding stage but I am a bodybuilder. I’ve never competed in a powerlifting comp but I am a power lifter. I have no desire to ever run a marathon but I am a runner. I’ve never stepped foot in a yoga class but every now and then I channel my inner yogi . I don’t have a title but I love fitness. Sometimes I focus on one area of the industry and then there are times I like to do things I’ve neglected for a while or have never tried before. I love a challenge and I won’t say no as long as I’m enjoying myself . If this is your passion, you’re an athlete. Day after day you commit yourself to something that not only makes you feel good but betters you. You push yourself to limits you never thought would be possible, especially when you look back and realise just how far you’ve come. You don’t need a trophy, you just need drive and dedication . I haven’t done these in a while. Don’t underestimate the core strength required to do these. They’re also very therapeutic * my goal with these is to do a hand stand unassisted #yogiinspired . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #athlete #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #yogafitness #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #yogini #fitspo @gymgirlvids - 7 days ago

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20 Comments
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Call me a simple girl because that’s what I am. I don’t fit the mould of your typical ‘insta fit chick’ and one of the things I always did struggle with since I was old enough was putting makeup on. Still, to this day I am confident that I don’t apply it to standard but hey, I do ok lol
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I have learnt a few things along the way but again probably something that makeup artists would cringe at. I also get asked about my curls so often that I figured for whoever is interested, I’ll do a video on both of these
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If I can show you girls (who are like me and aren’t experts at this beauty thing) how to get a pretty decent every day look at minimal effort - because trust me, if it wasn’t then I wouldn’t be able to do it - then I’ll be more than happy to take the time and make a video up for you guys
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Just leave a comment below 💕#simpleton
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #makeupvideos #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #makeuptutorial #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #bikinigirls #fitspo

Call me a simple girl because that’s what I am. I don’t fit the mould of your typical ‘insta fit chick’ and one of the things I always did struggle with since I was old enough was putting makeup on. Still, to this day I am confident that I don’t apply it to standard but hey, I do ok lol . I have learnt a few things along the way but again probably something that makeup artists would cringe at. I also get asked about my curls so often that I figured for whoever is interested, I’ll do a video on both of these . If I can show you girls (who are like me and aren’t experts at this beauty thing) how to get a pretty decent every day look at minimal effort - because trust me, if it wasn’t then I wouldn’t be able to do it - then I’ll be more than happy to take the time and make a video up for you guys . Just leave a comment below #simpleton . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #makeupvideos #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #makeuptutorial #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #bikinigirls #fitspo - 8 days ago

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58 Comments
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Looking thick and feeling really good today - probably holding onto a little water still. Back down that kilo and finished off the week on an average of 60.8 so this has become my starting point. The goal now is a min 200g loss per week and no more than 500g (also taking measurements and progress pics so if weight doesn’t move there are other measures). I don’t need to lean out that much because I’m not competing and I don’t need to be shredded. I have a christening today so that means yet another day of eating out 🙊 I’m just going to keep on track (stay away from the bread lol) and drink plenty of water. I may be a little heavier again tomorrow (fml) and yes it’s water weight but it’s still annoying nonetheless lol
#happysunday
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bodygoals #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #dietplan #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #bikinigirls #fitspo

Looking thick and feeling really good today - probably holding onto a little water still. Back down that kilo and finished off the week on an average of 60.8 so this has become my starting point. The goal now is a min 200g loss per week and no more than 500g (also taking measurements and progress pics so if weight doesn’t move there are other measures). I don’t need to lean out that much because I’m not competing and I don’t need to be shredded. I have a christening today so that means yet another day of eating out I’m just going to keep on track (stay away from the bread lol) and drink plenty of water. I may be a little heavier again tomorrow (fml) and yes it’s water weight but it’s still annoying nonetheless lol #happysunday . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bodygoals #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #dietplan #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #bikinigirls #fitspo - 9 days ago

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Ok I feel like I had to write a quick post because it’s relevant to today
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Now that I’m cutting I’m weighing myself daily so that I can take an average at the end of the week. Today I woke up 1kg heavier and tbh it bothered me (but then it quickly didn’t). I didn’t refeed, I didn’t eat anything that was overly processed - I had fish and sweet potato fries - but I did eat out so sodium has obviously played a big part in this AND I had to guesstimate so I may have also gone over on carbs
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This is where we can become obsessive with the number on the scale. I actually don’t look or feel like I’m holding onto any water so it’s just my poor little depleted muscles being filled with all the goodness they need to look their part
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My weight will go back down in the next couple of days. Calories will stay the same. I’ll stay hydrated because peeing all day makes me happy. The number on the scale is just that and fluctuations happen and they happen for many reasons. I had a great session this morning, I felt the pump and now I’m off to bake, walk and eat nourish bowls with Bae @steph182x
#happysaturday
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#muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bikinibody #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #bikinigirls #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #confidentwomen #fitspo

Ok I feel like I had to write a quick post because it’s relevant to today . Now that I’m cutting I’m weighing myself daily so that I can take an average at the end of the week. Today I woke up 1kg heavier and tbh it bothered me (but then it quickly didn’t). I didn’t refeed, I didn’t eat anything that was overly processed - I had fish and sweet potato fries - but I did eat out so sodium has obviously played a big part in this AND I had to guesstimate so I may have also gone over on carbs . This is where we can become obsessive with the number on the scale. I actually don’t look or feel like I’m holding onto any water so it’s just my poor little depleted muscles being filled with all the goodness they need to look their part . My weight will go back down in the next couple of days. Calories will stay the same. I’ll stay hydrated because peeing all day makes me happy. The number on the scale is just that and fluctuations happen and they happen for many reasons. I had a great session this morning, I felt the pump and now I’m off to bake, walk and eat nourish bowls with Bae @steph182x #happysaturday . . . . . #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #bikinibody #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #bikinigirls #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #confidentwomen #fitspo - 9 days ago

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23 Comments
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One question I get asked often is why do I train lower body so much and shouldn’t I be giving my muscles time to recover before I train them again?
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Firstly I spent multiple calorie surpluses building my whole body and I am happy with the base that I built. I don’t feel the need to improve my back, my arms or my chest anymore to the point where frequency of training those body parts exceeds my lower. So that takes me to why I focus on lower body more
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Frequency! If you want to improve a certain body part, frequency is key - as well as a calorie surplus, progressive overload yadda yadda yadda...but we’ve spoken about all that. Still confused about what frequency is? Think bros that train chest 5 times a week who walk around on their chicken drumsticks chest proud and then wonder why their legs won’t grow 🧐
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I give my body the adequate fuel, hydration, rest and recovery it needs to perform at its best. Granted that doesn’t always go to plan but we try. Regarding training, I don’t over train to avoid burning out and to allow room for improvement. I don’t ‘go hard or go home’. I give 100% every session but not to the point of absolute failure and exhaustion because that doesn’t serve anyone well
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🍑 super set - pistol squats and standing leg raises. 3 sets of each x 12-15 reps
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@gymgirlvids #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #gymgirlvids #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #confidentwomen #fitspo

One question I get asked often is why do I train lower body so much and shouldn’t I be giving my muscles time to recover before I train them again? . Firstly I spent multiple calorie surpluses building my whole body and I am happy with the base that I built. I don’t feel the need to improve my back, my arms or my chest anymore to the point where frequency of training those body parts exceeds my lower. So that takes me to why I focus on lower body more . Frequency! If you want to improve a certain body part, frequency is key - as well as a calorie surplus, progressive overload yadda yadda yadda...but we’ve spoken about all that. Still confused about what frequency is? Think bros that train chest 5 times a week who walk around on their chicken drumsticks chest proud and then wonder why their legs won’t grow 🧐 . I give my body the adequate fuel, hydration, rest and recovery it needs to perform at its best. Granted that doesn’t always go to plan but we try. Regarding training, I don’t over train to avoid burning out and to allow room for improvement. I don’t ‘go hard or go home’. I give 100% every session but not to the point of absolute failure and exhaustion because that doesn’t serve anyone well . super set - pistol squats and standing leg raises. 3 sets of each x 12-15 reps . . . . @gymgirlvids #muscle #motivation #workout #bodybuilding #gymgoals #iifym #gym #girlswholift #gymgirlvids #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #workoutvideo #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #confidentwomen #fitspo - 10 days ago

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15 Comments
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I had a caption that was somewhat insightful until I realised that I had to give myself a wedgie for this photo and this is what my life has come to...
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Update on first week of death..I don’t know why I’m being so dramatic. I haven’t even reduced my calories lol I did say I was going to limit eating out to once a week and I already failed on that one but in saying that I am feeling leaner with the small changes I have made - or flat as a pancake. Same same). Hopefully this continues so I don’t have to become a whinging wife when I realise calories have to go down. Pray for me fam 🙏🏼😋 until then, happy Friday 💕
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#muscle #motivation #workout #bodybuilding #workoutmotivation #iifym #gym #girlswholift #bodygoals #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #bikinibody #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #shred #fitspo

I had a caption that was somewhat insightful until I realised that I had to give myself a wedgie for this photo and this is what my life has come to... . Update on first week of death..I don’t know why I’m being so dramatic. I haven’t even reduced my calories lol I did say I was going to limit eating out to once a week and I already failed on that one but in saying that I am feeling leaner with the small changes I have made - or flat as a pancake. Same same). Hopefully this continues so I don’t have to become a whinging wife when I realise calories have to go down. Pray for me fam 🏼 until then, happy Friday . . . . . #muscle #motivation #workout #bodybuilding #workoutmotivation #iifym #gym #girlswholift #bodygoals #bossbabes #fitfam #fitspiration #fitness #girlswithmuscle #healthy #gains #bikinibody #physique #fitspo #lifestyle #fitmum #shredded #happy #gymlife #bodyconfidence #shred #fitspo - 11 days ago

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