#strongnotskinny

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Happy #tiuflexfriday , cant believe we are nearly at the end of Week one of the #tiusummertoneup.  The little guy joined in for Flex Friday today...he loves K & K😂. This mornings workout was Toning moves followed by 2 rounds of the Kettlebell booty.  My legs and booty will feel this later, especially after 8k run this morning.  This evenings plan is stretch, foam roller, Epsom salt bath and gin 🙌🏻🛁🥂. Hope you all have a great Friday #tiu #tiuuk #tiuteam  #tiucheckin  @toneitup  #tiustunners #instafit #fitstagram  #fitnessjourney #fat2fit #exercise #workout #healthyliving  #fitspo #strongnotskinny #activeliving #weightlossjourney #loveyourbody #run #runner #runningcommunity #instarun #runnersofinstagram #runhappy #ukrunchat #stravarun  #runnerslife #thismumruns #lovetorun

Happy #tiuflexfriday , cant believe we are nearly at the end of Week one of the #tiusummertoneup . The little guy joined in for Flex Friday today...he loves K & K. This mornings workout was Toning moves followed by 2 rounds of the Kettlebell booty. My legs and booty will feel this later, especially after 8k run this morning. This evenings plan is stretch, foam roller, Epsom salt bath and gin 🏻🛁🥂. Hope you all have a great Friday #tiu #tiuuk #tiuteam #tiucheckin @toneitup #tiustunners #instafit #fitstagram #fitnessjourney #fat2fit #exercise #workout #healthyliving #fitspo #strongnotskinny #activeliving #weightlossjourney #loveyourbody #run #runner #runningcommunity #instarun #runnersofinstagram #runhappy #ukrunchat #stravarun #runnerslife #thismumruns #lovetorun - 5 hours ago

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The sweatfest that is legs&cardio! Done first thing this morning but only just found 2min to post! The eldest has another UTI so been sorting out antibiotics for her, and also had to deal with a couple of phone calls regarding a horrible incident on holiday! All sorted now though so time to chill, have lunch and maybe a nap if the three little monkeys let me! 
#strongnotskinny #strengthtraining  #fitmum #fitafterkids #workoutathome #homefitness #fitnessjourney  #strong #bodypositive #strengthtraining #instafit #fitfam #resistancetraining  #healthandwellness #fitnessjourney
#fitmom #fitmum #fitgirl  #workinprogress

The sweatfest that is legs&cardio! Done first thing this morning but only just found 2min to post! The eldest has another UTI so been sorting out antibiotics for her, and also had to deal with a couple of phone calls regarding a horrible incident on holiday! All sorted now though so time to chill, have lunch and maybe a nap if the three little monkeys let me! #strongnotskinny #strengthtraining #fitmum #fitafterkids #workoutathome #homefitness #fitnessjourney #strong #bodypositive #strengthtraining #instafit #fitfam #resistancetraining #healthandwellness #fitnessjourney #fitmom #fitmum #fitgirl #workinprogress - 5 hours ago

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More bendy shapes 
#poledancersofinstagram #polepositionglasgow #poledancemotivation #poledancenation #polephotography #poleoclock #poledancersworkout #poledancerswordwide #poledancer #poledancersofig #pddragontailvariation #scottishpoledancers #fitnessfreaks #fitfam #fitspo #fitsporation #aerialnation  #aerialyoga #bendyoback #bendyback #bendyyogi #yogini #yogisofig #yogaeverydamnday #yoga #stayfit #strongnotskinny #strongisthenewsexy #strongwoman

More bendy shapes #poledancersofinstagram #polepositionglasgow #poledancemotivation #poledancenation #polephotography #poleoclock #poledancersworkout #poledancerswordwide #poledancer #poledancersofig #pddragontailvariation #scottishpoledancers #fitnessfreaks #fitfam #fitspo #fitsporation #aerialnation #aerialyoga #bendyoback #bendyback #bendyyogi #yogini #yogisofig #yogaeverydamnday #yoga #stayfit #strongnotskinny #strongisthenewsexy #strongwoman - 5 hours ago

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•Snack:popcorn,munchmellow and mini twix bar😍
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•Its so hot i cant even breathe outside 😂😂
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#anorexiarecovery #ed #edrecovery #edrecovering #strongnotskinny #edwarrior #eattobeat #anorexia #recovery #bodypositive #selfrecovery #recoveryisworthit #anorexianervosa #eatingdisorder #eatingdisorderwarrior #selflove #depression #anorexiasupport #fearfood #foodchallenge #ana #fuckyouana #anorexic #food #foodie #mentalhealth #edfamily #strongerthanana

•Snack:popcorn,munchmellow and mini twix bar . . . •Its so hot i cant even breathe outside . . . #anorexiarecovery #ed #edrecovery #edrecovering #strongnotskinny #edwarrior #eattobeat #anorexia #recovery #bodypositive #selfrecovery #recoveryisworthit #anorexianervosa #eatingdisorder #eatingdisorderwarrior #selflove #depression #anorexiasupport #fearfood #foodchallenge #ana #fuckyouana #anorexic #food #foodie #mentalhealth #edfamily #strongerthanana - 5 hours ago

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💘 Day 2 from #SmilingThroughYoga is for a twisting pose so I chose parivrtta janu sirsasana which is an awesome stretch for the #back, #hamstrings and #shoulders 👌
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Hosts in posting order:
@lightfulyogini
@genandresyoga
@bendybenzene_
@yogiescape
@yoga_blake
@maracimatoribus
@happybyaudrey
😄

Sponsors:
@werkshop
@kinoyoga
@radhabeauty
@argentsilversmith
😁

Day 1: Seated Pose @lightfulyogini 
Day 2: Twisting Pose @gensandreyoga 
Day 3: Heart Opener @bendybenzene_ 
Day 4: Balance Pose @yogiescape 
Day 5: Hip Opener @yoga_blake 
Day 6: Inversion (beginner options will be discussed) @maracimatoribus 
Day 7: Yogis Choice @happybyaudrey

Day 2 from #SmilingThroughYoga is for a twisting pose so I chose parivrtta janu sirsasana which is an awesome stretch for the #back , #hamstrings and #shoulders . Hosts in posting order: @lightfulyogini @genandresyoga @bendybenzene_ @yogiescape @yoga_blake @maracimatoribus @happybyaudrey Sponsors: @werkshop @kinoyoga @radhabeauty @argentsilversmith Day 1: Seated Pose @lightfulyogini Day 2: Twisting Pose @gensandreyoga Day 3: Heart Opener @bendybenzene_ Day 4: Balance Pose @yogiescape Day 5: Hip Opener @yoga_blake Day 6: Inversion (beginner options will be discussed) @maracimatoribus Day 7: Yogis Choice @happybyaudrey - 5 hours ago

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What is mindful eating?
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Eating mindfully is the key skill when it comes to having a lifelong weight management strategy.
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⚠️ It doesn’t always mean kcal counting
⚠️ Not count kcals require more mindfulness not less
⚠️ This is a key mistake that we often make.
⚠️ When tracking we are on top of every detail, but as soon as we stop 🛑. All thought behind what we consume disappears.
⚠️ This is completely illogical. When not tracking we should be more vigilant than ever.
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🦎At Gecko we often use kcal and macro tracking to help clients gain the skills and experience needed to manage weight without tracking.
🦎Gaining an understanding of what 100kcal, 40g Protein, 60g Carbs or 10g Fat actually look in the kitchen is key to managing weight without tracking ————————————————————
#scientificapproachlifelongchange #GeckoNutrition #flexibledietinglifestyle #ifitfitsyourmacros #realfood #fatloss #100PercentFadFree #iifym #weightlosstips #instadaily
#caloriecounting #myfitnesspal #5:2 #16:8 #intermittentfasting #foodporn #flexibledieting #kcalcycling #instafit #fitfamuk #nutrition #strongnotskinny #alphalete

What is mindful eating? ———————————————————— Eating mindfully is the key skill when it comes to having a lifelong weight management strategy. ———————————————————— ️ It doesn’t always mean kcal counting ️ Not count kcals require more mindfulness not less ️ This is a key mistake that we often make. ️ When tracking we are on top of every detail, but as soon as we stop 🛑. All thought behind what we consume disappears. ️ This is completely illogical. When not tracking we should be more vigilant than ever. ———————————————————— 🦎At Gecko we often use kcal and macro tracking to help clients gain the skills and experience needed to manage weight without tracking. 🦎Gaining an understanding of what 100kcal, 40g Protein, 60g Carbs or 10g Fat actually look in the kitchen is key to managing weight without tracking ———————————————————— #scientificapproachlifelongchange #GeckoNutrition #flexibledietinglifestyle #ifitfitsyourmacros #realfood #fatloss #100PercentFadFree #iifym #weightlosstips #instadaily #caloriecounting #myfitnesspal #5 :2 #16 :8 #intermittentfasting #foodporn #flexibledieting #kcalcycling #instafit #fitfamuk #nutrition #strongnotskinny #alphalete - 5 hours ago

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SourSop! Major fruit in our 'White n shine'
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#Repost @askdamz (@get_repost)
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Any Doctors or Online Dibias in the house??? 😄😄😄Let's discuss SOUR SOP AKA GUANABANA!!! ...Any researchers in the house on cancer and soursop ?....ANTICANCER asides we would tell you more about the wonderful SOURSOUP later today!!! (Please watch till END).
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Goodmorning Beautiful People !
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#askdamz #askdamzweightloss #paleo #vegetarian #blackandwhite #slimmingworld #morning #promotion #weightwatchers #fitness #fitspo #fitfam #fitspiration #whole30 #strongnotskinny #whole30recipes  #cleaneating #workout #absworkout #blue #gym #afrogirlfitness #weightloss #sweet #hot #splashgreens

SourSop! Major fruit in our 'White n shine' . #Repost @askdamz (@get_repost ) ・・・ Any Doctors or Online Dibias in the house??? Let's discuss SOUR SOP AKA GUANABANA!!! ...Any researchers in the house on cancer and soursop ?....ANTICANCER asides we would tell you more about the wonderful SOURSOUP later today!!! (Please watch till END). . . Goodmorning Beautiful People ! . . . . . . . . . . . #askdamz #askdamzweightloss #paleo #vegetarian #blackandwhite #slimmingworld #morning #promotion #weightwatchers #fitness #fitspo #fitfam #fitspiration #whole30 #strongnotskinny #whole30recipes #cleaneating #workout #absworkout #blue #gym #afrogirlfitness #weightloss #sweet #hot #splashgreens - 5 hours ago

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TRX plank with a twist! Workout for the day! #exercise #TRX #workoutmotivation #work #workout #outdoor #motivation #strong #stronger #strength #woman #strongnotskinny #weightlossjourney #transformation #faith #hope

TRX plank with a twist! Workout for the day! #exercise #TRX #workoutmotivation #work #workout #outdoor #motivation #strong #stronger #strength #woman #strongnotskinny #weightlossjourney #transformation #faith #hope - 5 hours ago

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• you got this • the end of the week is just as motivating as the beginning! time to get the last #bbg workout in 💪🏼💦 #eatwell #sweatoften #glow

• you got this • the end of the week is just as motivating as the beginning! time to get the last #bbg workout in 🏼 #eatwell #sweatoften #glow - 5 hours ago

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Yayyyy!! 60kg front squat for two! Really pleased how quickly I have been able to increase the weight with these. Will have to see whether back squat 1RM is higher than 80kg 😊 just not today lol
10,8,6,4,2 of front squats, bent over row and max effort press-ups between sets.
Hideous 21,15,9 burpees over box and goblet squat with 200m run finisher.
Legs are totalled 🤪🤣
#gymselfie #weightlifting #ilovetraining #training #lifting #liftheavy #strong #strongnotskinny

Yayyyy!! 60kg front squat for two! Really pleased how quickly I have been able to increase the weight with these. Will have to see whether back squat 1RM is higher than 80kg just not today lol 10,8,6,4,2 of front squats, bent over row and max effort press-ups between sets. Hideous 21,15,9 burpees over box and goblet squat with 200m run finisher. Legs are totalled 🤪🤣 #gymselfie #weightlifting #ilovetraining #training #lifting #liftheavy #strong #strongnotskinny - 5 hours ago

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What’s it going to be? Don’t let the weekend be your setback. Come see us and prepare for an awesome weekend. .
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#Strongerin30 #fitness #kickboxing #members #bestworkoutinGSO #firstworkoutFREE #strongnotskinny #cardio #strength #healthy #getfit #fitfam #training #motivation #thoughts #inspiration #flexfriday #fridayvibes

What’s it going to be? Don’t let the weekend be your setback. Come see us and prepare for an awesome weekend. . . . #Strongerin30 #fitness #kickboxing #members #bestworkoutinGSO #firstworkoutFREE #strongnotskinny #cardio #strength #healthy #getfit #fitfam #training #motivation #thoughts #inspiration #flexfriday #fridayvibes - 5 hours ago

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It's FRIYAY peeps 🙌
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#workout#gymlife#gymtime#gym#gymrat#physique#aesthetic#fitfam#fitchick#fitlife#getfit#fitnessfreak#fitnessaddict#fitspo#fit#fitness#fitnessmotivation#fitnessmodel#igfitness#igfit#instafit#determination#motivation#muscle#bodybuilding#weightlifting#glutes#squats#strongnotskinny#training

It's FRIYAY peeps . #workout #gymlife #gymtime #gym #gymrat #physique #aesthetic #fitfam #fitchick #fitlife #getfit #fitnessfreak #fitnessaddict #fitspo #fit #fitness #fitnessmotivation #fitnessmodel #igfitness #igfit #instafit #determination #motivation #muscle #bodybuilding #weightlifting #glutes #squats #strongnotskinny #training - 5 hours ago

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There is some serious sweat happening in this picture 😓 💦 .
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Week one workouts are complete and I feel incredible already. Thank goodness for these next two rest days this weekend.
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Happy Friday!!🤪
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There is some serious sweat happening in this picture . . Week one workouts are complete and I feel incredible already. Thank goodness for these next two rest days this weekend. . . Happy Friday!!🤪 . . - 5 hours ago

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#hyperextensions dürfen an einem Rückentag nicht fehlen. Seit ich sie im Plan drin hab, geht es meinem Rücken wirklich besser. Der Bürojob lässt (nicht mehr) grüßen 🤓

#hyperextensions dürfen an einem Rückentag nicht fehlen. Seit ich sie im Plan drin hab, geht es meinem Rücken wirklich besser. Der Bürojob lässt (nicht mehr) grüßen 🤓 - 5 hours ago

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In 1930 you could follow the Charles Atlas program using dynamic tension and become a new man. A great vintage ad to decorate a home gym.  Come see this and other vintage ads to purchase weekly at @queensnightmarket we Saturday’s and @grandbazaarnyc Sundays.  Only a few months from now you’ll be doing holiday shopping so get a head start with us.  #theobucket #vintage #retro  #advertising #printadvertising #original  #affordable #nyc #queens #queensnightmarket #decoration #shopping #unique #greatgift #forsale #grandbazaarnyc #affordablevintage #nycvintage #vintagestyle #vintageaf #instavintage #physique #fitness #strength #heman #excercise #weighttraining #strongnotskinny #gym #gymtime

In 1930 you could follow the Charles Atlas program using dynamic tension and become a new man. A great vintage ad to decorate a home gym. Come see this and other vintage ads to purchase weekly at @queensnightmarket we Saturday’s and @grandbazaarnyc Sundays. Only a few months from now you’ll be doing holiday shopping so get a head start with us. #theobucket #vintage #retro #advertising #printadvertising #original #affordable #nyc #queens #queensnightmarket #decoration #shopping #unique #greatgift #forsale #grandbazaarnyc #affordablevintage #nycvintage #vintagestyle #vintageaf #instavintage #physique #fitness #strength #heman #excercise #weighttraining #strongnotskinny #gym #gymtime - 5 hours ago

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I don’t even know what this is, but after the weekend I had and trying to recoup from that eating fest, I’ll take it 🤦🏻‍♀️🤷🏻‍♀️.
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#weightwatchers #wwfreestyle #macros #weightlossjourney #weightlosstransformation #fitnessmotivation #fitchicks #girlswholift #gymchicks #progressnotperfection #strongnotskinny

I don’t even know what this is, but after the weekend I had and trying to recoup from that eating fest, I’ll take it 🤦🏻‍♀️🤷🏻‍♀️. . . . . . . . . . . #weightwatchers #wwfreestyle #macros #weightlossjourney #weightlosstransformation #fitnessmotivation #fitchicks #girlswholift #gymchicks #progressnotperfection #strongnotskinny - 5 hours ago

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#Repost @twentysixmoreorless (@get_repost)
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I know .. what muscle ?  But hey it grew just a TINY  bit ..ha ha 😉😂 All the crazy running and dancing takes away my time to spend in a gym building muscle .. but hey we are all different right sizes and shapes ? Right ?? Makes us unique?? My legs though .. they are STRONG ⚡️🔥⭐️👀😬👍 Have a beautiful day 🌸 leggings at @vesi_star ⭐️⭐️⭐️⚡️⚡️⭐️⭐️
#runnergirl #wellnessjourney #healthylifestyle #fitgirls #youareenough #fitnessmotivation #healthy #motivationalquotes #motivation #runner #runnersofinstagram #marathontraining #marathoner #ultramarathoner #stronglegs #strongnotskinny  #workoutmotivation #believeinyourself #riseandgrind #riseandshine #naturalbeauty #me #selfie #youcandoit #selfconfidence #girlswhorun #girlpower #unique #beautifulgirl

#Repost @twentysixmoreorless (@get_repost ) ・・・ I know .. what muscle ? But hey it grew just a TINY bit ..ha ha All the crazy running and dancing takes away my time to spend in a gym building muscle .. but hey we are all different right sizes and shapes ? Right ?? Makes us unique?? My legs though .. they are STRONG 😬 Have a beautiful day leggings at @vesi_star #runnergirl #wellnessjourney #healthylifestyle #fitgirls #youareenough #fitnessmotivation #healthy #motivationalquotes #motivation #runner #runnersofinstagram #marathontraining #marathoner #ultramarathoner #stronglegs #strongnotskinny #workoutmotivation #believeinyourself #riseandgrind #riseandshine #naturalbeauty #me #selfie #youcandoit #selfconfidence #girlswhorun #girlpower #unique #beautifulgirl - 5 hours ago

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More handstands on @phoebe.grove 
Photo @simonphoto
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#handstand #handstands #balance #calisthenics #strongisthenewskinny #strongnotskinny #girlsthatlift #girlswholift #liftheavy #beastmode #contortionist #contortion #duo #acrobatics #circus #circuslife #strongwoman #strongwomen #women #girls #strong #inspiration #goals #motivation #summer #longhair #longhairdontcare #naturalhair #lace #acro

More handstands on @phoebe.grove Photo @simonphoto . . . . . . #handstand #handstands #balance #calisthenics #strongisthenewskinny #strongnotskinny #girlsthatlift #girlswholift #liftheavy #beastmode #contortionist #contortion #duo #acrobatics #circus #circuslife #strongwoman #strongwomen #women #girls #strong #inspiration #goals #motivation #summer #longhair #longhairdontcare #naturalhair #lace #acro - 5 hours ago

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The abs are trying to sloooowly make an appearance 16 more weeks should get that waist tiny and tight #flexfriday #flex #mombod #mightymouse #figure #fitchick #fitover40 #fitmomsofig #fitmom #fitforlife #fit #strongnotskinny #strongwomen #weighttraining #fatlossnotweightloss #hardworkpaysoff #trainhard #roadtofigure #gymrat #gymlife #justdoit #workout #shelifts #girlswholift #biceps

The abs are trying to sloooowly make an appearance 16 more weeks should get that waist tiny and tight #flexfriday #flex #mombod #mightymouse #figure #fitchick #fitover40 #fitmomsofig #fitmom #fitforlife #fit #strongnotskinny #strongwomen #weighttraining #fatlossnotweightloss #hardworkpaysoff #trainhard #roadtofigure #gymrat #gymlife #justdoit #workout #shelifts #girlswholift #biceps - 5 hours ago

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🌱This isn’t just about a shake.🌱
It is about transforming your life. When was the last time you stepped back and took a good hard look at your life and then said, “I am going to change” and DID! 🌱This shake gave me the focus to stay committed to my journey. 🌱This shake gave me energy when I wanted to give up and quit. 🌱This shake helped me to connect with other women who were struggling through life just like I was. 🌱This shake filled me up and stopped my cravings leading to losing 46 pounds! 🌱This shake helped me to create a life I want to wake up early to be part of. 🌱This shake gave me confidence to become more active in my church. 🌱This shake has made me a better mom and a more focused wife. 🌱This shake has brightened my smile and helped me to help other women find their smiles! 🌱So no, it’s not just a shake. It has completely transformed my life. .
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#liveyourbestlife #starttoday #itsnotjustashake #findyoursmile #smilemore #livemore #lovethelifeyoulive #writeagoodstory #happinessfound #coachlife #helpotherssucceed #inspireothers #happyandfit #strongmarriage #strongnotskinny #findyourhappyplace #findyoursmile #fireproof #findyourhappy #findingahealthyhappy

This isn’t just about a shake. It is about transforming your life. When was the last time you stepped back and took a good hard look at your life and then said, “I am going to change” and DID! This shake gave me the focus to stay committed to my journey. This shake gave me energy when I wanted to give up and quit. This shake helped me to connect with other women who were struggling through life just like I was. This shake filled me up and stopped my cravings leading to losing 46 pounds! This shake helped me to create a life I want to wake up early to be part of. This shake gave me confidence to become more active in my church. This shake has made me a better mom and a more focused wife. This shake has brightened my smile and helped me to help other women find their smiles! So no, it’s not just a shake. It has completely transformed my life. . . . . #liveyourbestlife #starttoday #itsnotjustashake #findyoursmile #smilemore #livemore #lovethelifeyoulive #writeagoodstory #happinessfound #coachlife #helpotherssucceed #inspireothers #happyandfit #strongmarriage #strongnotskinny #findyourhappyplace #findyoursmile #fireproof #findyourhappy #findingahealthyhappy - 5 hours ago

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How appropriate, a week of very much needed R&R! Do not disturb has been placed on work message groups... #weightloss #weightlossjourney #instafood #foodporn #health #healthyeating #eatclean #cleaneating #90daysss #90dayssscycle1 #joewicks #bodycoach #leanin15 #thisgirlcan #girlswholift #strongnotskinny #fitbit #fitbitaltahr #mfp #myfitnesspal #fatloss #fitmum #foodprep #calories #caloriecounting #getpeachy #foodblogger

How appropriate, a week of very much needed R&R! Do not disturb has been placed on work message groups... #weightloss #weightlossjourney #instafood #foodporn #health #healthyeating #eatclean #cleaneating #90daysss #90dayssscycle1 #joewicks #bodycoach #leanin15 #thisgirlcan #girlswholift #strongnotskinny #fitbit #fitbitaltahr #mfp #myfitnesspal #fatloss #fitmum #foodprep #calories #caloriecounting #getpeachy #foodblogger - 5 hours ago

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#firejumpfriday 🔥 Marston Lodge was hands down my favourite Spartan race to date! Although it took every final piece of energy to actually make the jump this time 🔥

#firejumpfriday Marston Lodge was hands down my favourite Spartan race to date! Although it took every final piece of energy to actually make the jump this time - 5 hours ago

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It’s 5:30am and my Friday workout is done and dusted #miracle it feels soooo good to have it out if the way because I’ve got jam packed weekend! between road tripping (Olive is coming with, obvi) hiking, and visiting my fav 2 year old, it’s safe to say I will probs be in bed at 7pm when Sunday rolls around 😂🤷‍♀️ happy Friday frands!! .
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#flexfriday #fridayvibes #fitlife #morningworkout #cardio #hiit #fitgirls #stronggirls #strongnotskinny #fitspo #fitfam #progressnotperfection #fitnotskinny #fitnessjourney #fitmotivation #fitnessgoals #cardioday #healthyandhappy #healthylifestyle

It’s 5:30am and my Friday workout is done and dusted #miracle it feels soooo good to have it out if the way because I’ve got jam packed weekend! between road tripping (Olive is coming with, obvi) hiking, and visiting my fav 2 year old, it’s safe to say I will probs be in bed at 7pm when Sunday rolls around 🤷‍♀️ happy Friday frands!! . . . #flexfriday #fridayvibes #fitlife #morningworkout #cardio #hiit #fitgirls #stronggirls #strongnotskinny #fitspo #fitfam #progressnotperfection #fitnotskinny #fitnessjourney #fitmotivation #fitnessgoals #cardioday #healthyandhappy #healthylifestyle - 5 hours ago

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Last spin for this week 💛
@polearts_austria  _____________________________
#stronggirls #inkedgirl #thtraining #poledancersofaustria #worldpolesport #polearts #gymnastics  #fitnessmotivation #fitandhealthy #fitspo #girlswithmuscles #bossgirl  #strongnotskinny #girlswholift  #poledancemotivation #poledancersofinstagram #poledancenation #polesport  #calisthenics #calisthenicgirls #pdspinningpolecombo #pdspinningpole #pdspinningcombo #poleflow #austriansports #austriandancer #acrobatics

Last spin for this week @polearts_austria _____________________________ #stronggirls #inkedgirl #thtraining #poledancersofaustria #worldpolesport #polearts #gymnastics #fitnessmotivation #fitandhealthy #fitspo #girlswithmuscles #bossgirl #strongnotskinny #girlswholift   #poledancemotivation #poledancersofinstagram #poledancenation #polesport #calisthenics #calisthenicgirls #pdspinningpolecombo #pdspinningpole #pdspinningcombo #poleflow #austriansports #austriandancer #acrobatics - 5 hours ago

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#friYAY for 🍕and 🍦 
Tried the stair master today after a long LONG absence. Yeah, 3 mins in.... called it before I passed out mid step 😞 
No endurance whatsoever 🤭 -
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#fitfam #workout #igfitness #girlswholift #instalike #weekend #instadaily #booty #progress #gym #curves #trainhard #noexcuses #fitgirl #strongnotskinny #hungry #squat #activewear #lifestyle #bodypositive #gymlife #mindset #legday #fitnessmotivation #anytimefitness

#friYAY for and Tried the stair master today after a long LONG absence. Yeah, 3 mins in.... called it before I passed out mid step No endurance whatsoever 🤭 - - - #fitfam #workout #igfitness #girlswholift #instalike #weekend #instadaily #booty #progress #gym #curves #trainhard #noexcuses #fitgirl #strongnotskinny #hungry #squat #activewear #lifestyle #bodypositive #gymlife #mindset #legday #fitnessmotivation #anytimefitness - 5 hours ago

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TRX today! Hanging mid air to challenge myself harder everyday! #TRX #workoutmotivation #strong #strength #workout #strongnotskinny #stronger #faith #exercise #motivation #cycle #plank #midair

TRX today! Hanging mid air to challenge myself harder everyday! #TRX #workoutmotivation #strong #strength #workout #strongnotskinny #stronger #faith #exercise #motivation #cycle #plank #midair - 5 hours ago

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It’s Fridaaaay! 😁#itsfridaybitches #newgym #shamelessselfie #bodybuilding #naturalbodybuilding #womenwholift #womenwithcurves #trainhard #consistency #newbie #weight #strongnotskinny #strongwomen #womenwithmuscles #aesthetic #fitnesslifestyle #redhotnsweaty #hotnsweaty

It’s Fridaaaay! #itsfridaybitches #newgym #shamelessselfie #bodybuilding #naturalbodybuilding #womenwholift #womenwithcurves #trainhard #consistency #newbie #weight #strongnotskinny #strongwomen #womenwithmuscles #aesthetic #fitnesslifestyle #redhotnsweaty #hotnsweaty - 5 hours ago

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Was the workout pretty and perfect?  NOPE! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do I feel stronger, powerful, confident, and glad I got it done?  HELL YES!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I don’t typically wake up at 4:00AM super energized and ready to workout.  BUT ☝🏼 I know the feeling I get when I’m done and how good it feels to start my day with a good ole sweat sesh! 💪🏼 Find your perfect time to workout and then make it happen.  Release all the happy endorphins to make your day better 😜

Was the workout pretty and perfect? NOPE! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do I feel stronger, powerful, confident, and glad I got it done? HELL YES!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I don’t typically wake up at 4:00AM super energized and ready to workout. BUT 🏼 I know the feeling I get when I’m done and how good it feels to start my day with a good ole sweat sesh! 🏼 Find your perfect time to workout and then make it happen. Release all the happy endorphins to make your day better - 5 hours ago

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Some brutal legs from the other day.
This heatwave in Manchester just now is making it rather difficult to get up and go, but guaranteed once I get moving and sweat out some of the water I am holding on to , I feel miles better. 💦💪🏼 🏋️‍♂️ .
In my opinion your only one workout away from a good mood :)
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Workout deets below! , let me know if you try:
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- Single Leg Press 4 x 8 per leg (heavy)
- Banded Hyper Extension (Glute Focus) 3 x 10 - 20
- Sumo Deadlifts 4 x 12
- Lying Dumbbell Ham Curl (or you can use hamstring curl machine) 3 x 8 - 10
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Happy Friday :) .
Song 🎶 
Demi Lovato feat Clean Bandit - Solo

Some brutal legs from the other day. This heatwave in Manchester just now is making it rather difficult to get up and go, but guaranteed once I get moving and sweat out some of the water I am holding on to , I feel miles better. 🏼 🏋️‍♂️ . In my opinion your only one workout away from a good mood :) . Workout deets below! , let me know if you try: . - Single Leg Press 4 x 8 per leg (heavy) - Banded Hyper Extension (Glute Focus) 3 x 10 - 20 - Sumo Deadlifts 4 x 12 - Lying Dumbbell Ham Curl (or you can use hamstring curl machine) 3 x 8 - 10 . Happy Friday :) . Song Demi Lovato feat Clean Bandit - Solo - 5 hours ago

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In 12 weeks I'll be stepping on the #wbffaust18 stage for the 1st time and I cant wait! 
Who else is competing in October?
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#teamindomitable #wbff #wbffaust #bikiniathlete #posing #posingpractice #frontpose #melgreenfit #teammelgreen #compprep #journeytostage #positiveattitude #determined #focused #bikinicompetitor #fitnessgoals #igfitness #strongnotskinny #trustheprocess #practicemakesperfect

In 12 weeks I'll be stepping on the #wbffaust18 stage for the 1st time and I cant wait! Who else is competing in October? . . . . #teamindomitable #wbff #wbffaust #bikiniathlete #posing #posingpractice #frontpose #melgreenfit #teammelgreen #compprep #journeytostage #positiveattitude #determined #focused #bikinicompetitor #fitnessgoals #igfitness #strongnotskinny #trustheprocess #practicemakesperfect - 5 hours ago

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Well I was not expecting that! Food has been on point with the odd naughty snacks here and there but my exercise? I’ve managed one swim and one gym session, not even half of what I normally do - Oliver breaking his collarbone has been a slight disaster as I can’t put him into his classes and I’ve just not been able to get into the gym! It’s been really hard not being able to go to the gym or even swimming but also shows that I’m starting to get better with my choices and not letting it completely derail my journey #weightloss #weightlossjourney #instafood #foodporn #health #healthyeating #eatclean #cleaneating #90daysss #90dayssscycle1 #joewicks #bodycoach #leanin15 #thisgirlcan #girlswholift #strongnotskinny #fitbit #fitbitaltahr #mfp #myfitnesspal #fatloss #fitmum #foodprep #calories #caloriecounting #getpeachy #foodblogger

Well I was not expecting that! Food has been on point with the odd naughty snacks here and there but my exercise? I’ve managed one swim and one gym session, not even half of what I normally do - Oliver breaking his collarbone has been a slight disaster as I can’t put him into his classes and I’ve just not been able to get into the gym! It’s been really hard not being able to go to the gym or even swimming but also shows that I’m starting to get better with my choices and not letting it completely derail my journey #weightloss #weightlossjourney #instafood #foodporn #health #healthyeating #eatclean #cleaneating #90daysss #90dayssscycle1 #joewicks #bodycoach #leanin15 #thisgirlcan #girlswholift #strongnotskinny #fitbit #fitbitaltahr #mfp #myfitnesspal #fatloss #fitmum #foodprep #calories #caloriecounting #getpeachy #foodblogger - 5 hours ago

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Credits 👇🏻
Follow Gallery @bruno_belkin
Babe @faithnicolereynolds

#strongissexy #strongnotskinny #shelifts #squatlife #girlswhosquat #happyhumpday #curvygirl #abcheck #bodygoals #noexcuse #belkinbabes  #bootybuilder #shesquatsbro #beachbabes #fitmodel #thickfit #bodyfit #femalefitness #girlswhoworkout #stronggirls #fitwomen #fitmotivation #gymgirl #workouttime  #bikinifitness #bodyfitness #bootybuilding

Credits 🏻 Follow Gallery @bruno_belkin Babe @faithnicolereynolds #strongissexy #strongnotskinny #shelifts #squatlife #girlswhosquat #happyhumpday #curvygirl #abcheck #bodygoals #noexcuse #belkinbabes   #bootybuilder #shesquatsbro #beachbabes #fitmodel #thickfit #bodyfit #femalefitness #girlswhoworkout #stronggirls #fitwomen #fitmotivation #gymgirl #workouttime   #bikinifitness #bodyfitness #bootybuilding - 5 hours ago

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Fridays quick workout (due to lack of time between clients) started with deadlifts. It’s been a few weeks since i’ve done these and 100kg felt heavy today! 
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But I have now have my new workout plan and I am super excited to start it, big focus on building my strength is about to commence 💪
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#Friday #flexfriday #gym #workout #workoutmotivation #fitness #strengthtraining #lift #weights #summer #gymgirl #pushyourself #fittip #exercisevideo #morning #girlswholift #strongnotskinny #fitness #goals #train #fit #fitfam #instafit #personaltrainer #london #hampstead #carolinelangmeadpersonaltraining

Fridays quick workout (due to lack of time between clients) started with deadlifts. It’s been a few weeks since i’ve done these and 100kg felt heavy today! _ But I have now have my new workout plan and I am super excited to start it, big focus on building my strength is about to commence _ #Friday #flexfriday #gym #workout #workoutmotivation #fitness #strengthtraining #lift #weights #summer #gymgirl #pushyourself #fittip #exercisevideo #morning #girlswholift #strongnotskinny #fitness #goals #train #fit #fitfam #instafit #personaltrainer #london #hampstead #carolinelangmeadpersonaltraining - 5 hours ago

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Where did everyone go....l'm in the gym all alone.

Where did everyone go....l'm in the gym all alone. - 5 hours ago

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Still here!! ☺️ still being a slave to my motives! But just keeping my head down, or above rather. I always swear I’m going to post more but by the end of each day I could literally keel over! Majority of days I’m covered head to toe and it stops the meticulous picking at myself and know that the work is being done and the food is being ate! Current sitch! Plus all the “im freeeeeezing, I need more coats”, nearly not there! But still keeping my lil bouts of random fun, random giggles!!! Seriously though!! Anyone else freezing 😫😫
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#shredded
#fitness
#gymjunkie
#traininsane
#instafit
#squats
#asstograss
#fitgirls
#fitnessmotivation
#physique
#hamstrings
#fitfam
#irishfitfam 
#bubblebutt
#ukfitfam
#barbellbabe
#glutes
#strength
#girlswithmuscle
#bossgirl
#bodybuilding
#strongnotskinny
#squatlife
#girlswholift
#bootybuilding
#beastmode
#gainz
#badaonkadonk
#bikini
#prep

Still here!! ️ still being a slave to my motives! But just keeping my head down, or above rather. I always swear I’m going to post more but by the end of each day I could literally keel over! Majority of days I’m covered head to toe and it stops the meticulous picking at myself and know that the work is being done and the food is being ate! Current sitch! Plus all the “im freeeeeezing, I need more coats”, nearly not there! But still keeping my lil bouts of random fun, random giggles!!! Seriously though!! Anyone else freezing . . . . . . . . .. . .. . . . . . . . . . . . . . . . . . #shredded #fitness #gymjunkie #traininsane #instafit #squats #asstograss #fitgirls #fitnessmotivation #physique #hamstrings #fitfam #irishfitfam #bubblebutt #ukfitfam #barbellbabe #glutes #strength #girlswithmuscle #bossgirl #bodybuilding #strongnotskinny #squatlife #girlswholift #bootybuilding #beastmode #gainz #badaonkadonk #bikini #prep - 5 hours ago

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POWER BOWLS🥙

One of my favorite ways to eat. A power bowl is a nutritionally complete and a totally balanced meal in one bowl. Plus it’s full of flavor and super easy to make👌🏼 I precook and slice most the ingredients before, compile them together and fry an egg to put on top🍳

Base (grains and pulses): Keeps you energized!

Wild rice cooked in my homemade bone broth. Make sure all the broth evaporates! This makes the rice soak in all the amazing flavors😍

Protein: 
Keeps you full and helps your body to repair!

Mince beef fried with tamari (gluten free soy sauce) 
Healthy fat:

A source of energy, helps to transport fat-soluble vitamins and the proper functioning of the nerves and brain

Olive oil used to fry the mince and a fried egg

Veggies or Fruits:

Loads of vitamins and minerals!

Sliced carrots, romaine lettuce, garlic fried kale and spring onions

Crunch (nuts and seeds): Added protein, fat and texture!

Sesame seeds

I like to make most of my meals using these 5 stages so I know that each meal I’m providing my body with what it needs👌🏼 #eatforhealth

POWER BOWLS🥙 One of my favorite ways to eat. A power bowl is a nutritionally complete and a totally balanced meal in one bowl. Plus it’s full of flavor and super easy to make🏼 I precook and slice most the ingredients before, compile them together and fry an egg to put on top Base (grains and pulses): Keeps you energized! Wild rice cooked in my homemade bone broth. Make sure all the broth evaporates! This makes the rice soak in all the amazing flavors Protein: Keeps you full and helps your body to repair! Mince beef fried with tamari (gluten free soy sauce) Healthy fat: A source of energy, helps to transport fat-soluble vitamins and the proper functioning of the nerves and brain Olive oil used to fry the mince and a fried egg Veggies or Fruits: Loads of vitamins and minerals! Sliced carrots, romaine lettuce, garlic fried kale and spring onions Crunch (nuts and seeds): Added protein, fat and texture! Sesame seeds I like to make most of my meals using these 5 stages so I know that each meal I’m providing my body with what it needs🏼 #eatforhealth - 5 hours ago

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Not even a filter could help me after Fridays bootcamp @industrial_fit2015 😂👊💪.. you think your body was sore after weds class @aileencaff wait till tomorrow 🤣😂
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#feelgoodfriday #morningsession #nopainnogain
#riseandgrind #sweatsesh #fitfam #health #fitness #wellness #releaseendorphins #strongnotskinny #nofilterwillhelp #postworkoutfeed #haveagreatday #healthybodyhealthymind #healthybalancedlifestyle

Not even a filter could help me after Fridays bootcamp @industrial_fit2015 .. you think your body was sore after weds class @aileencaff wait till tomorrow 🤣 . . #feelgoodfriday #morningsession #nopainnogain #riseandgrind #sweatsesh #fitfam #health #fitness #wellness #releaseendorphins #strongnotskinny #nofilterwillhelp #postworkoutfeed #haveagreatday #healthybodyhealthymind #healthybalancedlifestyle - 5 hours ago

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Anzeige || Der erste Festivaltag ist vorbei und bis auf ein paar Probleme mit meinem Zelt (hatte natürlich nicht alles dabei 🤦🏻‍♀️ #packenkannich 🙄) war es ein mega Tag/Abend/Nacht 🙌🏻😍 Die Opening Show war richtig gut und @yellowclaw waren mein absolutes Highlight des Tages 😍❤💥 Die Internetverbindung hier ist eine Katastrophe aber ansonsten passt soweit alles 😅 #thirdworldproblems #thestruggleisreal 🤷🏻‍♀️
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#openbeatz2018 #festival #electronicmusicfestival #happyweekend #friday

Anzeige || Der erste Festivaltag ist vorbei und bis auf ein paar Probleme mit meinem Zelt (hatte natürlich nicht alles dabei 🤦🏻‍♀️ #packenkannich 🙄) war es ein mega Tag/Abend/Nacht 🏻 Die Opening Show war richtig gut und @yellowclaw waren mein absolutes Highlight des Tages Die Internetverbindung hier ist eine Katastrophe aber ansonsten passt soweit alles #thirdworldproblems #thestruggleisreal 🤷🏻‍♀️ _________________________________________________ #openbeatz2018 #festival #electronicmusicfestival #happyweekend #friday - 5 hours ago

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Looks like a perfect day for a hike but that temperature! Beautiful hike to the secluded Anse Major beach in Bel Ombre! 🇸🇨 #seychelles #mahe #belombre #ansemajor #ansemajortrail #hike #trail #ramble #lookout #hothike #trek #mountainview #bikinilife #backpack #backpackers #topoftheworld #seaview #beachview #rambler #wearewandering #strongnotskinny #travellersnotebook #traveller #beachdays #f4f #potd #picoftheday

Looks like a perfect day for a hike but that temperature! Beautiful hike to the secluded Anse Major beach in Bel Ombre! 🇸🇨 #seychelles #mahe #belombre #ansemajor #ansemajortrail #hike #trail #ramble #lookout #hothike #trek #mountainview #bikinilife #backpack #backpackers #topoftheworld #seaview #beachview #rambler #wearewandering #strongnotskinny #travellersnotebook #traveller #beachdays #f4f #potd #picoftheday - 5 hours ago

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•Brezžične slušalke preizkušene😁👌🎧
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Ful so fajn! Res mi olajsajo treninge saj imam lahko telefon na drugi strani fitnesa, glasbo pa se vedno nemoteno predvajam in to brez odvecnih kablov navadnih slusalk! Zvok je super, pa se ful poceni jih dobis😜👌
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Hitro na @_kupihitro_ kjer lahko z mojo kodo LANA10 dobite 10% popust na celoten nakup v spletni trgovini😍🙌
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In se nekaj nasvetov, ce se kdaj pocutis utesnjeno v fitnesu: 
1. Drugim ljudem (na grobo povedano) je vseeno zate in kaj ti delas tam, kako izvajas vaje, kako izgledas itd..., vsak je tam ZASE in se fokusira le NASE in na svoje cilje. Ponavadi je vsak "v svojem svetu" in jim je res mar za svet okoli sebe. Nihce te ne obsoja! 
2. Seveda imas tudi creeperje, ampak taki so res "posebnezi fitnesa" in ti nebodo zeleli nic slabega...taksni, ki pretirano "gledajo" le obcudujejo tvoj napredek😉(vsaj v mojem fitnesu je tako). Ce pa res pride do tega, da se pocutis prevec utesnjeno, pa naj te enostavno nebo sram rect ODJEBI. In je stvar resena🙆🏻‍♀️
3. Ko preusmeris mislji v pozitivo, bodo tudi treningi boljsi!🌸 Uzivaj v tem kar delas. Sestavi si vaje v katerih uzivas in jih izvajaj. (Seveda pa priporocam, da izvajas vaje za celo telo in ne samo dolocenih predelov😉)
4. Ce imas kdaj obcutek, da sploh neves kaj delas in kako naprave sploh uporabljati, naj te ne bo sram vprasati! Vsak k fitnesu ti bo z veseljem pomagal. Ce ne drugega, gres vprasat receptorja😉
5. Zato so pa tudi te slusalke fajn, da se odklopis od celega sveta in se tudi ti fokusiras le nase!😎💪

•Brezžične slušalke preizkušene . . Ful so fajn! Res mi olajsajo treninge saj imam lahko telefon na drugi strani fitnesa, glasbo pa se vedno nemoteno predvajam in to brez odvecnih kablov navadnih slusalk! Zvok je super, pa se ful poceni jih dobis . . Hitro na @_kupihitro_ kjer lahko z mojo kodo LANA10 dobite 10% popust na celoten nakup v spletni trgovini . In se nekaj nasvetov, ce se kdaj pocutis utesnjeno v fitnesu: 1. Drugim ljudem (na grobo povedano) je vseeno zate in kaj ti delas tam, kako izvajas vaje, kako izgledas itd..., vsak je tam ZASE in se fokusira le NASE in na svoje cilje. Ponavadi je vsak "v svojem svetu" in jim je res mar za svet okoli sebe. Nihce te ne obsoja! 2. Seveda imas tudi creeperje, ampak taki so res "posebnezi fitnesa" in ti nebodo zeleli nic slabega...taksni, ki pretirano "gledajo" le obcudujejo tvoj napredek(vsaj v mojem fitnesu je tako). Ce pa res pride do tega, da se pocutis prevec utesnjeno, pa naj te enostavno nebo sram rect ODJEBI. In je stvar resena🏻‍♀️ 3. Ko preusmeris mislji v pozitivo, bodo tudi treningi boljsi! Uzivaj v tem kar delas. Sestavi si vaje v katerih uzivas in jih izvajaj. (Seveda pa priporocam, da izvajas vaje za celo telo in ne samo dolocenih predelov) 4. Ce imas kdaj obcutek, da sploh neves kaj delas in kako naprave sploh uporabljati, naj te ne bo sram vprasati! Vsak k fitnesu ti bo z veseljem pomagal. Ce ne drugega, gres vprasat receptorja 5. Zato so pa tudi te slusalke fajn, da se odklopis od celega sveta in se tudi ti fokusiras le nase!😎 - 5 hours ago

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Credits 👇🏻
Follow Gallery @_your.classy.signature.___
Babe @apolonialapiedrax
Lens @oscar_grau_photographer

#strongissexy #strongnotskinny #shelifts #squatlife #girlswhosquat #happyhumpday #curvygirl #abcheck #bodygoals #noexcuse #belkinbabes  #bootybuilder #shesquatsbro #beachbabes #fitmodel #thickfit #bodyfit #femalefitness #girlswhoworkout #stronggirls #fitwomen #fitmotivation #gymgirl #workouttime  #bikinifitness #bodyfitness #bootybuilding

Credits 🏻 Follow Gallery @_your.classy.signature.___ Babe @apolonialapiedrax Lens @oscar_grau_photographer #strongissexy #strongnotskinny #shelifts #squatlife #girlswhosquat #happyhumpday #curvygirl #abcheck #bodygoals #noexcuse #belkinbabes   #bootybuilder #shesquatsbro #beachbabes #fitmodel #thickfit #bodyfit #femalefitness #girlswhoworkout #stronggirls #fitwomen #fitmotivation #gymgirl #workouttime   #bikinifitness #bodyfitness #bootybuilding - 5 hours ago

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Breakfast change.

My yogurt was sour😑  so here's banana and mandarins🍊🍌 #determined#dedication#fitfam#fitfamuk#fitness#healthyliving#healthychoices#instafit#instagood#motivation#swuk#strong#swinsta#swmafia#swfamily#slimmingworld#slimmingworlduk#slimmingworldusa#slimmingworldmafia#slimmingworldfamily#weightloss#strongnotskinny#fitforlife#healthylife#onplan#swmemeber#closetotarget#breakfastbowls

Breakfast change. My yogurt was sour😑 so here's banana and mandarins #determined #dedication #fitfam #fitfamuk #fitness #healthyliving #healthychoices #instafit #instagood #motivation #swuk #strong #swinsta #swmafia #swfamily #slimmingworld #slimmingworlduk #slimmingworldusa #slimmingworldmafia #slimmingworldfamily #weightloss #strongnotskinny #fitforlife #healthylife #onplan #swmemeber #closetotarget #breakfastbowls - 5 hours ago

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That's the face of a man rowing above 1,300 cal/hr
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Unlimited CrossFit, MMA, Boxing & Jiu Jitsu just $79.56/month no contract! factumutah.com
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#strongnotskinny #squat #crossfit #jerk #clean #snatch #olympiclifting #fitness #utah #sandyutah #sandyut #midvale #midvaleutah #utahisrad #barbell #utahbarbell #utahbarbellprogramming #saltlakebarbell #barbellclub #801 #utahathletes #utahcrossfit #fitlife

That's the face of a man rowing above 1,300 cal/hr . Unlimited CrossFit, MMA, Boxing & Jiu Jitsu just $79.56/month no contract! factumutah.com . . . . #strongnotskinny #squat #crossfit #jerk #clean #snatch #olympiclifting #fitness #utah #sandyutah #sandyut #midvale #midvaleutah #utahisrad #barbell #utahbarbell #utahbarbellprogramming #saltlakebarbell #barbellclub #801 #utahathletes #utahcrossfit #fitlife - 5 hours ago

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Let’s have Fun FRiday with this little kettelbell complex 💪🏻😘 - KTB Swing - overhead Swing - one hand swing - figure 8 - Snatch 
As always start with a comfortable weight ( I am using 16kg on this video) practice practice and practice until you feel ready to increase the weight the figure 8 and snatch are the most challenging on this sequence 
Any question just ask 💋

#functionaltraining #fitfam #booty🍑 #strong #strength #strongnotskinny #strongwomen #kettlebell #kettlebellworkout #workout #fitness #fit

Let’s have Fun FRiday with this little kettelbell complex 🏻 - KTB Swing - overhead Swing - one hand swing - figure 8 - Snatch As always start with a comfortable weight ( I am using 16kg on this video) practice practice and practice until you feel ready to increase the weight the figure 8 and snatch are the most challenging on this sequence Any question just ask #functionaltraining #fitfam #booty #strong #strength #strongnotskinny #strongwomen #kettlebell #kettlebellworkout #workout #fitness #fit - 5 hours ago

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Hometraining ✌️😂 #bodybuilding #happy #training #strongnotskinny #noexcuses #nevergiveup #training #trainhard #strong #tattoo #ink #nike #workout #fit #fitness #fitnessmotivation #staypositive #believe #doit #muscle #me #mylife #healthy #proud #home #funny

Hometraining #bodybuilding #happy #training #strongnotskinny #noexcuses #nevergiveup #training #trainhard #strong #tattoo #ink #nike #workout #fit #fitness #fitnessmotivation #staypositive #believe #doit #muscle #me #mylife #healthy #proud #home #funny - 5 hours ago

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My workout buddy rocks! @rich_evanson 
4 Sets

10-Dumbbell Bench Press (2x15kgs) 
#dumbbells #back #backworkout #muscle #muscledefinition #musclesaresexy #strong #strongwomen #strongwoman #strongnotskinny #stronger #doyouevenlift #iworkout #getfit #fitness #fitover40 #fitsagram #fitnessmotivation #fitnesslife #fitnessjourney #goals #foreveryoung #coupleswholift #workoutbuddy #shesquatsbro #traindirty #workoutmotivation #live #sexy #trainhard

My workout buddy rocks! @rich_evanson 4 Sets 10-Dumbbell Bench Press (2x15kgs) #dumbbells #back #backworkout #muscle #muscledefinition #musclesaresexy #strong #strongwomen #strongwoman #strongnotskinny #stronger #doyouevenlift #iworkout #getfit #fitness #fitover40 #fitsagram #fitnessmotivation #fitnesslife #fitnessjourney #goals #foreveryoung #coupleswholift #workoutbuddy #shesquatsbro #traindirty #workoutmotivation #live #sexy #trainhard - 5 hours ago

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SELF LOVE THROUGH FOOD ↠

For so long I tortured myself through food.
Restricting calories, limiting my intake, fearing food, compensating through exercise and bad habits, ignoring my body signals & cravings... For so long I thought this was ‘healthy’. That by restraining the amount of food I allowed myself, that by shrinking my body, that by pushing myself until complete & utter exhaustion; would help me achieve my goals, would equal success, would mean that one day I’d eventually love myself.

Through years of pain & suffering, I am now realise how wrong I truly was. And that what I was actually doing was setting me up for failure; I was slowly killing myself.

And only now have I realised that food is NOT the enemy, food will NOT hurt me. But really, Food IS fuel, food IS medicine, and food should be celebrated ✨

So, my message to you all is ↠
Love yourself enough to eat adequately, to eat sufficiently, to eat compassionately, to eat in abundance... to eat what’s right and in a way that suits YOU 💛

Don’t wait. Food should not be feared, food is here to help us grow, flourish & love our best lives 🌸

SELF LOVE THROUGH FOOD ↠ For so long I tortured myself through food. Restricting calories, limiting my intake, fearing food, compensating through exercise and bad habits, ignoring my body signals & cravings... For so long I thought this was ‘healthy’. That by restraining the amount of food I allowed myself, that by shrinking my body, that by pushing myself until complete & utter exhaustion; would help me achieve my goals, would equal success, would mean that one day I’d eventually love myself. Through years of pain & suffering, I am now realise how wrong I truly was. And that what I was actually doing was setting me up for failure; I was slowly killing myself. And only now have I realised that food is NOT the enemy, food will NOT hurt me. But really, Food IS fuel, food IS medicine, and food should be celebrated So, my message to you all is ↠ Love yourself enough to eat adequately, to eat sufficiently, to eat compassionately, to eat in abundance... to eat what’s right and in a way that suits YOU Don’t wait. Food should not be feared, food is here to help us grow, flourish & love our best lives - 5 hours ago

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Eine Partnerin so wie man sie sich wünscht @mel_mrssidney ♥️! Das Wochenende ist zum greifen nah.
Wir trainieren heute noch einmal die arme und dann sind wir durch.
Einen schönen sonnigen Tag wünschen wir euch!
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Bitte folgen, siehe Bild ☝🏼 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #bodybuilding #fitfam #gym #fit #fitness #fitnessaddict #fitnessgirl #fitnesslife #strong #strongnotskinny #motivation #fitnessmotivation #muscle #fitnessgear #fitnessgoals #muscles #happy #instafriends #blonde #fitgirl #fitchicks #getfit #fitlife #lovefitness #training #gainz #goals #workout #transformation #sport

Eine Partnerin so wie man sie sich wünscht @mel_mrssidney ️! Das Wochenende ist zum greifen nah. Wir trainieren heute noch einmal die arme und dann sind wir durch. Einen schönen sonnigen Tag wünschen wir euch! Bitte folgen, siehe Bild 🏼 #bodybuilding #fitfam #gym #fit #fitness #fitnessaddict #fitnessgirl #fitnesslife #strong #strongnotskinny #motivation #fitnessmotivation #muscle #fitnessgear #fitnessgoals #muscles #happy #instafriends #blonde #fitgirl #fitchicks #getfit #fitlife #lovefitness #training #gainz #goals #workout #transformation #sport - 5 hours ago

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Oh, Halo 🙋 see what I did there?? 🤭 New flavours. Love this stuff! @halotopuk @tescofood . . . 
#foodie #icecream #halotop #nutrition #dietitian #lowcarb #highprotein #guiltfree #sweettreat #prep #fitness #diet #strongnotskinny #girlswholift #fitfam #igfit #instafit #fitspo

Oh, Halo see what I did there?? 🤭 New flavours. Love this stuff! @halotopuk @tescofood . . . #foodie #icecream #halotop #nutrition #dietitian #lowcarb #highprotein #guiltfree #sweettreat #prep #fitness #diet #strongnotskinny #girlswholift #fitfam #igfit #instafit #fitspo - 5 hours ago

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The look you give eachother when you hear the icecream van 🍦
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#water #beautiful #droplets #sun #summer #icecream #food #photography #photoshoot #model #dance #gym #yoga #photooftheday #igdaily #igers #picoftheday #instamood #instagood #love #fun #girl #brunette #longhair #happy #lingerie #body #muscle #strong #strongnotskinny

The look you give eachother when you hear the icecream van . #water #beautiful #droplets #sun #summer #icecream #food #photography #photoshoot #model #dance #gym #yoga #photooftheday #igdaily #igers #picoftheday #instamood #instagood #love #fun #girl #brunette #longhair #happy #lingerie #body #muscle #strong #strongnotskinny - 5 hours ago

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#fridaymotivation #trxworkout #treniramjervolim #strongnotskinny #stayfit💪 #summerishere

#fridaymotivation #trxworkout #treniramjervolim #strongnotskinny #stayfit #summerishere - 5 hours ago

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My wild Friday night 😂🎉😅💪🏽 need to smash the cardioooo... and throw some abs in... crunch! #cardio #compprep #physique #sweat #girlswithdreads #strongnotskinny #inbaphysique #firstcomp

My wild Friday night 🏽 need to smash the cardioooo... and throw some abs in... crunch! #cardio #compprep #physique #sweat #girlswithdreads #strongnotskinny #inbaphysique #firstcomp - 5 hours ago

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Black&White Splits and a bad knee 🙄
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#aerialist #aerialsilks #aerialdance #aerialistsofig #aerialacrobatics #blackandwhite #splits #flexible #flexy #strongnotskinny #italopanamanian

Black&White Splits and a bad knee 🙄 . . . #aerialist #aerialsilks #aerialdance #aerialistsofig #aerialacrobatics #blackandwhite #splits #flexible #flexy #strongnotskinny #italopanamanian - 5 hours ago

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Revisiting old favourites.

#pole #fitness #polefit #poledance #polefitness #pdjade #pdbrassmonkey #pdchestpress #training #fitgirl #strongnotskinny #partnersinpolesports

Revisiting old favourites. #pole #fitness #polefit #poledance #polefitness #pdjade #pdbrassmonkey #pdchestpress #training #fitgirl #strongnotskinny #partnersinpolesports - 5 hours ago

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Stop ! Status under construction :D

Stop ! Status under construction :D - 5 hours ago

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Forgot just how good double decker spread is until I had it this morning 😋👌🍫 #edrecovery#anorexiarecovery#foodphotography#foodstagram#foodpics#foodporn#foodisfuel#foodblogger#instafood#foodie#strongnotskinny#realrecovery#like4like#follow4follow

Forgot just how good double decker spread is until I had it this morning #edrecovery #anorexiarecovery #foodphotography #foodstagram #foodpics #foodporn #foodisfuel #foodblogger #instafood #foodie #strongnotskinny #realrecovery #like4like #follow4follow - 5 hours ago

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After the ridiculous number of times that my parents told me I shouldn’t lift heavy and asked me why am I so obsessed with this powerlifting thing, I’m still looking for the fucks that I don’t give. Dunno, can’t find any.

After the ridiculous number of times that my parents told me I shouldn’t lift heavy and asked me why am I so obsessed with this powerlifting thing, I’m still looking for the fucks that I don’t give. Dunno, can’t find any. - 5 hours ago

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TABATA (5 rounds)

I remember when i started i started crossfit i never though i would cross even 100 , however i was pleasantly surprise to cross 200 score in a matter of 3 months. I consider this as a progress and a good progress. 
Remember to compare your own journey from your past and not with others. We all have it in us. We just need to motivate self and shine through.
Had some one told me at the begining of my cross fit journey to break into 200 i would have laughed it off, but some where i had trust and belief i would very soon.
Always remember no two days are same you will have ups and downs, just remember to push aside the down, learn from failure and shine🌟🌟
Here to pushing self even more to reach 250 now 🏋️‍♀️.
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#crossfitter #crossfitlife #crossfitgirl #crossfitlifestyle #girlswhosquat #girlswholift #squats #burpees #wallballs #pushup #weighttraining #webstagram #instafit #fitgirlsguide #fitnessmotivation #fitnessjourney #fitnessgirl #fitnessfun #fitnesstransformation #keepgoing #striveharder #strongnotskinny #instafollowers #instafollow #pushyourself #lift #nike #kettleball #kettleballswings

TABATA (5 rounds) I remember when i started i started crossfit i never though i would cross even 100 , however i was pleasantly surprise to cross 200 score in a matter of 3 months. I consider this as a progress and a good progress. Remember to compare your own journey from your past and not with others. We all have it in us. We just need to motivate self and shine through. Had some one told me at the begining of my cross fit journey to break into 200 i would have laughed it off, but some where i had trust and belief i would very soon. Always remember no two days are same you will have ups and downs, just remember to push aside the down, learn from failure and shine Here to pushing self even more to reach 250 now 🏋️‍♀️. . . . . . . . . . . #crossfitter #crossfitlife #crossfitgirl #crossfitlifestyle #girlswhosquat #girlswholift #squats #burpees #wallballs #pushup #weighttraining #webstagram #instafit #fitgirlsguide #fitnessmotivation #fitnessjourney #fitnessgirl #fitnessfun #fitnesstransformation #keepgoing #striveharder #strongnotskinny #instafollowers #instafollow #pushyourself #lift #nike #kettleball #kettleballswings - 5 hours ago

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Let's Friday, baby 🙌
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#funworkouttanks #girlswholift #givememuscles #preworkouttingles #strongismyfavorite #dohardthings #loveyourself #fitfam #fitfamily #positivity #fitnessmotivation #strongnotskinny #strongissexy #teacherfit #fitvibes #teachersofig #teacherlife #positiveselftalk #postivebodyimage #positivevibes #furmom #dogmom #schoolcounselor #motivated #motivation #motivateyourmind #womenempoweringwomen #girlsrule #fridayvibes😎

Let's Friday, baby . . . #funworkouttanks #girlswholift #givememuscles #preworkouttingles #strongismyfavorite #dohardthings #loveyourself #fitfam #fitfamily #positivity #fitnessmotivation #strongnotskinny #strongissexy #teacherfit #fitvibes #teachersofig #teacherlife #positiveselftalk #postivebodyimage #positivevibes #furmom #dogmom #schoolcounselor #motivated #motivation #motivateyourmind #womenempoweringwomen #girlsrule #fridayvibes 😎 - 5 hours ago

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Finally got leg day in. Shea woke up towards the end and joined me playing in the living room. They're always watching 👀 She provided some good motivation to finish strong! 🔩🔩

Finally got leg day in. Shea woke up towards the end and joined me playing in the living room. They're always watching She provided some good motivation to finish strong! - 5 hours ago

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Ok so mamas out there.
We've got so many plates to spin am I right? 
Chef, wife, mother, cleaner upper, butt wiper, tear wipper, chauffeur, mom boss, team leader-so much to think about! 
So spending 39 minutes this morning focusing on me, my health, my sanity, control over anxiety?
Yep, worth every sweat droplet....I can wipe my own! 
Ps. You are worth it too.
Pps. Running a free 7 day online bootiecamp if you wanna place to be supported!
Ppss this new programme is tots my jam-already had a rest day and already done for the week-can't lift my arms up but I kinda love that sore feeling! 
You?

Ok so mamas out there. We've got so many plates to spin am I right? Chef, wife, mother, cleaner upper, butt wiper, tear wipper, chauffeur, mom boss, team leader-so much to think about! So spending 39 minutes this morning focusing on me, my health, my sanity, control over anxiety? Yep, worth every sweat droplet....I can wipe my own! Ps. You are worth it too. Pps. Running a free 7 day online bootiecamp if you wanna place to be supported! Ppss this new programme is tots my jam-already had a rest day and already done for the week-can't lift my arms up but I kinda love that sore feeling! You? - 5 hours ago

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Wednesdays work phone in one hand, and found good lighting 😂👀 ——-
#powerlifting #powerlifter #strong #strongman #strength #quads #fitness #fit #fitnessmotivation #fitnesslifestyle #squat #squats #legs #legday #monday #selfie #deadlift #deadlifts #body #bodybuilding #bodybuilder #instafit #instafitness #gym #flexible #supplements #muscle #uk #flex #strongnotskinny

Wednesdays work phone in one hand, and found good lighting ——- #powerlifting #powerlifter #strong #strongman #strength #quads #fitness #fit #fitnessmotivation #fitnesslifestyle #squat #squats #legs #legday #monday #selfie #deadlift #deadlifts #body #bodybuilding #bodybuilder #instafit #instafitness #gym #flexible #supplements #muscle #uk #flex #strongnotskinny - 5 hours ago

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😃😃😃😃😃 my extra clean lunch.....low low carbs n proteic..... healthy choice for me....😃😃😃 Butter beans with cucumber, tomato,egg whites, julienne carrot......200gr of skyr.......1 tablespoon of extra virgin olive oil bio and lemon zest bio grated....yeahhhhhhh 😍😍😍😍😍😍😍😍😍😍😍#giveaway #healthyfood #healthyrecipes #goodmoodfood #goodeats #wholefoods #pranzosano #eatrealfood #eatgoodfeelgood #cleaneating #eatclean #eatwellbewell #mangiarepulito  #buonpranzo #salad #pranzo#francavillaalmare  #lunch #feedfeed #foodblogfeed #mangiaresano  #strongnotskinny #feedyourbrain #proteic #healthychoices #italia #iamwellandgood #mindbodygram #wellness #nutritionist

my extra clean lunch.....low low carbs n proteic..... healthy choice for me.... Butter beans with cucumber, tomato,egg whites, julienne carrot......200gr of skyr.......1 tablespoon of extra virgin olive oil bio and lemon zest bio grated....yeahhhhhhh #giveaway #healthyfood #healthyrecipes #goodmoodfood #goodeats #wholefoods #pranzosano #eatrealfood #eatgoodfeelgood #cleaneating #eatclean #eatwellbewell #mangiarepulito #buonpranzo #salad #pranzo #francavillaalmare #lunch #feedfeed #foodblogfeed #mangiaresano #strongnotskinny #feedyourbrain #proteic #healthychoices #italia #iamwellandgood #mindbodygram #wellness #nutritionist - 5 hours ago

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⚠️ WARNING if your mom volunteers to come rucking with you ,please know that regardless of the cold, the rain and the 30kg+ pack you have on ,she's still gonna stop periodically at random people's houses to look at plants. What's this one? I dunno Ma ,but can we go cos these people are looking at us from their lounge like we're gonna rob them #strengthtraining #ruckmarch #momanddaughter #endurancetraining #getafterit #alphafemale #buildabetteryou #strongnotskinny #nzfitness #girlswholift #ironman #femaleempowerment #cardio #workoutmotivation #strongman #fitfam #noexcuses #positivity #triathlontraining #running #endurance #gratitude #femalefitness #goals #succes #strengthandconditioning #workhard

️ WARNING if your mom volunteers to come rucking with you ,please know that regardless of the cold, the rain and the 30kg+ pack you have on ,she's still gonna stop periodically at random people's houses to look at plants. What's this one? I dunno Ma ,but can we go cos these people are looking at us from their lounge like we're gonna rob them #strengthtraining #ruckmarch #momanddaughter #endurancetraining #getafterit #alphafemale #buildabetteryou #strongnotskinny #nzfitness #girlswholift #ironman #femaleempowerment #cardio #workoutmotivation #strongman #fitfam #noexcuses #positivity #triathlontraining #running #endurance #gratitude #femalefitness #goals #succes #strengthandconditioning #workhard - 5 hours ago

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I’m pretty sure THIS we all know, but doesn’t that really depend on your definition of that too?  #strongwoman #badasschicks #ladywhoswears #inkedmomma #strongnotskinny #gypsysoul #fightlikeagirl #mytribe❤

I’m pretty sure THIS we all know, but doesn’t that really depend on your definition of that too? #strongwoman #badasschicks #ladywhoswears #inkedmomma #strongnotskinny #gypsysoul #fightlikeagirl #mytribe - 5 hours ago

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When there’s a ‘slight’ height difference in the team👆🏼🤦🏻‍♀️🤣
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Fun to join in last nights team WOD! It was a tasty way to end the working week 🔥
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#thursday #workoutoftheday #teamworkout #wod #shortgirls #shortgirlproblems #booty #bootyshorts #sweatsesh #endtheweekright #longweekend #fitgirl #fitlife #fitnessaddict #strongnotskinny #girlsthatlift

When there’s a ‘slight’ height difference in the team🏼🤦🏻‍♀️🤣 . Fun to join in last nights team WOD! It was a tasty way to end the working week . #thursday #workoutoftheday #teamworkout #wod #shortgirls #shortgirlproblems #booty #bootyshorts #sweatsesh #endtheweekright #longweekend #fitgirl #fitlife #fitnessaddict #strongnotskinny #girlsthatlift - 5 hours ago

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Not everyone wants to see you succeed. Bye Felicia. 👋

Not everyone wants to see you succeed. Bye Felicia. - 5 hours ago

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Wowee a picture that isn’t food. This is me, Sammy, hi hello hey how u doin.

The time has finally come to change my name. Despite being in denial that I am loose in the big wide world, I did actually graduate two years ago (😱😱😱😱) and am therefore no longer A Foodie at Uni and haven’t been for a while. So yeah. Here we are. I have finally bitten the bullet. Welcome to @_SammysKitchen.

Wowee a picture that isn’t food. This is me, Sammy, hi hello hey how u doin. The time has finally come to change my name. Despite being in denial that I am loose in the big wide world, I did actually graduate two years ago () and am therefore no longer A Foodie at Uni and haven’t been for a while. So yeah. Here we are. I have finally bitten the bullet. Welcome to @_SammysKitchen. - 6 hours ago

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Walking into Friday with this delicious Coffee Pumpkin Almond Crumble Cake 🌟💖.
It’s gonna be a good day! ☀️.
Happy Friday World 🌎 .
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👩🏻‍🍳 Do this:
Cake:
• 1/3 cup ground oats
• 1 scoop Devotion Nutrition Angel Food Cake
• 2 egg whites
• 1/3 cup coffee ☕️
• 1/4 cup pure pumpkin 🎃
• 2 Devotion Nutrition Pumpkin Spice Flex Flavors
• Dash of Ceylon cinnamon
• 1 tsp of baking powder

Crumble:
• 1/4 cup of almond meal
• 1 egg white
• 2 Devotion Nutrition Birthday Cake Flex Flavors
• Dash of cinnamon

Directions
1. Mix well all cake ingredients in a large bowl. Set aside.
2. Spray an iron skillet with coconut oil spray and allow to heat up. 
3. In a small bowl, mix well almond meal, egg white, Flex Flavor and a dash of cinnamon.
4. Add to skillet and allow to cook while using spatula to create “crumbles" like scrambled. 
5. Once golden brown, Remove from skillet (on a plate) to use the same iron skillet to bake your coffee cake. 
6. Pour your batter into your iron skillet.
7. Add your crumble mix over top cake batter and place in oven to cook for about 20 minutes at 350F or until toothpick comes out clean. Enjoy! .
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Walking into Friday with this delicious Coffee Pumpkin Almond Crumble Cake . It’s gonna be a good day! ️. Happy Friday World 🌎 . . 🏻‍ Do this: Cake: • 1/3 cup ground oats • 1 scoop Devotion Nutrition Angel Food Cake • 2 egg whites • 1/3 cup coffee ️ • 1/4 cup pure pumpkin • 2 Devotion Nutrition Pumpkin Spice Flex Flavors • Dash of Ceylon cinnamon • 1 tsp of baking powder Crumble: • 1/4 cup of almond meal • 1 egg white • 2 Devotion Nutrition Birthday Cake Flex Flavors • Dash of cinnamon Directions 1. Mix well all cake ingredients in a large bowl. Set aside. 2. Spray an iron skillet with coconut oil spray and allow to heat up. 3. In a small bowl, mix well almond meal, egg white, Flex Flavor and a dash of cinnamon. 4. Add to skillet and allow to cook while using spatula to create “crumbles" like scrambled. 5. Once golden brown, Remove from skillet (on a plate) to use the same iron skillet to bake your coffee cake. 6. Pour your batter into your iron skillet. 7. Add your crumble mix over top cake batter and place in oven to cook for about 20 minutes at 350F or until toothpick comes out clean. Enjoy! . . . . . - 6 hours ago

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Who's got that Friday feeling?! 🖐🏼.
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Went a bit overboard with this combination of flavours this morning... Apple crumble and custard overnight proats made with 50g oats, 1 scoop whey, 1 tsp açai powder and milk. Topped with @paleofoodsco cacao and hazelnut grain free granola, shredded coconut, @sweetfreedomuk orange choc shot and raspberries 🤗.
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Do these flavours go together? nope. Does it still taste great? Absolutely 😂.
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419kcal | 49C | 16F | 30P 👈🏼.
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#overnightoats #oats #foodporn #oatporn #nutrition #fuel #morning #healthyliving #fitness #macros #fitfam #girlswholift #fitnessjourney  #strongnotskinny #fitspo #gains #fitfoodie #musclefood #proats #eatclean #breakfast #fitfood #IIFYM #foodblogger #weightloss #yum #eeeeeats #instafood

Who's got that Friday feeling?! 🖐🏼. • Went a bit overboard with this combination of flavours this morning... Apple crumble and custard overnight proats made with 50g oats, 1 scoop whey, 1 tsp açai powder and milk. Topped with @paleofoodsco cacao and hazelnut grain free granola, shredded coconut, @sweetfreedomuk orange choc shot and raspberries 🤗. • Do these flavours go together? nope. Does it still taste great? Absolutely . • 419kcal | 49C | 16F | 30P 🏼. • #overnightoats #oats #foodporn #oatporn #nutrition #fuel #morning #healthyliving #fitness #macros #fitfam #girlswholift #fitnessjourney   #strongnotskinny #fitspo #gains #fitfoodie #musclefood #proats #eatclean #breakfast #fitfood #IIFYM #foodblogger #weightloss #yum #eeeeeats #instafood - 8 hours ago

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that winter body tho ✌️ feeling content with taking care of myself instead of pushing myself in these winter months and doing some more self care in ways that are eating a bit more food and lifting a little less weights. I have a lot of love for my body and appreciate it's strength so much 💕

that winter body tho ️ feeling content with taking care of myself instead of pushing myself in these winter months and doing some more self care in ways that are eating a bit more food and lifting a little less weights. I have a lot of love for my body and appreciate it's strength so much - 4 days ago

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When someone says you can't go downstairs for your workout because they're not done cuddling! 🧡💕💛💖💚💞💙💗💜💗💙💞💚💖💛💕🧡
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#strongnotskinny #bulldog #dogsofinstagram #dog #puppy #bulldogsofinstagram #dogs #love #bulldoglove #bulldogs #bulldoglife #bully #sunday #cute #puppylove #dogsofinsta 
#workout #fitness #motivation #gym #fit #training #bodybuilding #strong #health #healthy #lifestyle #train #muscle #gymlife

When someone says you can't go downstairs for your workout because they're not done cuddling! 🧡🧡 . . . . . . . . . #strongnotskinny #bulldog #dogsofinstagram #dog #puppy #bulldogsofinstagram #dogs #love #bulldoglove #bulldogs #bulldoglife #bully #sunday #cute #puppylove #dogsofinsta #workout #fitness #motivation #gym #fit #training #bodybuilding #strong #health #healthy #lifestyle #train #muscle #gymlife - 2 months ago

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