#girlsthatgym

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Why not buy workout clothes from a company who gives back?! At @kora.fitness you get to pick which charity you want to donate to with your purchase! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With this outfit, I helped provide clean water to people in need! Did you know 1/10 people lack access to clean water? And about 663 million people drink dirty water. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check out the link in my bio and use code TiffanySurina15 to get 15% off 💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coachlife #fitness #workout #gym #transformation #strongwomen #squats #booty #bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #glutes #motivation #inspiration #girlsthatgym
Chest day complete✅ and a whole lot of steam let off. One of the main reasons I workout has always been for mental benefits. It’s my “me” time and whether or not I “crush” my workout I always FEEL better after getting my heart rate up. Do it for yourself today👊🏻💪🏼 • • #transformation #strongwomen #fitness #squats #booty 🍑#bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #tattooedgirls #glutes #gymbooty #weighttraining #motivation #inspirational #upperbody #girlsthatgym #belfie
Booty is burnin 🔥🍑 . Tried something a little different today curtesy of @bretcontreras1 - if you haven’t seen the work he does, you should deffo check him out! 🍑🏋🏼‍♀️ . #bootybuilding #babesinflexxfit #strengthfeed #girlswithmuscle #girlgains #girlsthatlift #girlswholift #girlsthatgym #stayfit #fitfam #fitness #fitnessmotivation #fitnessjourney #instafit #gymshark #gymsharkwomen #myprotein #myproteinwomen #shelifts #gym #gymlife #sweat #sweaty #strongnotskinny
Torn rotator cuff and chipped collarbone...no excuse. Some legwork and one armed, lopsided speedy walking #fitnessgoals #gymjunkie #gym #gymlife #homegym #injury #rotatorcuffrehab #speedwalk #lightjog #gymgirls #girlsthatgym #rugbyunion #fortheteam
Happy Monday! 💕 Who else took the weekend off from the gym? 🙋🏼‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, rest days are so important for muscle growth! I used to always skip the gym on the weekends to give my body a break. But since starting this 80 day program, I’ve only had a few rest days. This weekend off was well needed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coachlife #fitness #workout #gym #transformation #strongwomen #squats #booty #bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #glutes #motivation #inspiration #girlsthatgym
That shoulder definition though 😍💪🏼 . Appreciate the progress you have made, how far you’ve come, the journey you’ve been on and the journey you’re continuing 💕 . . . #proud #muscle #definition #babesinflexxfit #girlswithmuscle #girlgains #girlsthatlift #girlswholift #girlsthatgym #stayfit #fitfam #fitfamuk #fitness #fitnessmotivation #fitnessjourney #instafit #gymshark #gymsharkwomen #myprotein #myproteinwomen #shelifts #gym #gymlife #strongnotskinny #womensbest
It's all about balance and finding out what works for you, it just so happens I love bagels, cake and leg day which works well for me 🙄😍🤪
Two day hangovers are a thing right?.. 🤔 New week, new goals and no more dead Gemma! (just need about 6x expresso shots!) Back to the grind 🏋️ feeling extra motivated to smash every single session this week! #balanceiskey #illyfmgirls #strongnotskinny #strengthtraining #myfitnessjourney #gymgirl #girlsthatlift #girlsthatgym #girlgotback #illyfm #motivation #mondaymotivation
I am worthy. I am good enough. 👸🏽 #selfcare #selflove
Happy REST day! Today oppose to a passive-rest day I decided to take an active-rest day! Rest days are EXTREMELY important for your body to prevent overtraining and overworking your muscles! There are many many many side-effects to overtraining so in order to keep my body health I take one active rest day and one passive rest day a week. Today for my active rest I decided to foam roll a little bit, take a light 10 minute job on the treadmill, and a couple dynamic warm ups just to keep my muscles moving. - - A couple dynamic warm ups could be planks, lunges, overhead squats, jumping jacks, body weight jump squats, almost anything that is BODY-WEIGHT based or extremely light weight just to keep your muscles moving. - #restday #workout #restdayworkout #active #gym #fitnessmotivation #girlsthatlift #mountainsidefitness #lifting #gains #girlsthatgym
100kg hip thrusts #throwback 🏋🏼‍♀️ I managed to get up to 3x10 @ 110kg whilst cutting, up from 65kg when I started them which I was really pleased and genuinely proud of myself for this improvement over 16 weeks of training! 🏋🏼‍♀️🔥💪🏼🍑 By far one of my favourite exercises to do in the gym and I think maybe it might just be overall favourite exercise ever... 🙄 I REALLY need to go to a gym that has a proper glute builder machine because setting up a bench sucks 😂 . #strengthfeed #hipthrusts #bootybuilder #girlswithmuscle #girlgains #girlsthatlift #girlswholift #girlsthatgym #stayfit #fitfam #ukfitfam #fitfamuk #fitness #fitnessmotivation #fitnessjourney #instafit #gymshark #gymsharkwomen #myprotein #myproteinwomen #shelifts #gym #gymlife #sweat #sweaty #strongnotskinny
Exercise should be a celebration of our health and what our bodies are capable of, not a punishment for something we ate or a chore for physical change. You have the power to choose your perspective, is your mindset empowering you or punishing you??🖤 • • #transformation #strongwomen #fitness #squats #booty 🍑#bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #tattooedgirls #glutes #gymbooty #weighttraining #motivation #inspirational #upperbody #girlsthatgym #belfie
As long as I have you, I have everything I need ❤
Ambition is a dream with a V8 engine - Elvis Presley 🦋🌹 . . . . . . . . . . . . . . #quote #elvispresley #elvis #ootd #morning #selfie #selfiesunday #hm #adidas #girlsthatsquat #girlsthatlift #gym #mirrorselfie #shamelessselefie #girlsthatgym
Excited for this weeks training! @janie_6 and I have written each other’s programs for the coming weeks and I can’t wait to take a new approach to training! 💪🏽#bringonthegains @challengingmovement
*inspirational quote about preparing to smash this weeks goals but really I’m just eating ice cream and watching Netflix* 🤙🏻🤙🏻
How I feel like I should look on insta versus ➡️ how I actually look today - bloated and podgy and not feeling great! 👎🏼 . . I do think it’s great that more people are talking about how much women’s training is effected by their monthly cycle and hormones as it can have such a massive impact on how you feel, your strength and your overall performance! 💬📢 . . #realtalk #strengthfeed #keeptalking #girlswithmuscle #girlgains #girlsthatlift #girlswholift #girlsthatgym #stayfit #fitfam #ukfitfam #fitfamuk #fitness #fitnessmotivation #fitnessjourney #instafit #gymshark #gymsharkwomen #myprotein #myproteinwomen #shelifts #gym #gymlife #sweat #sweaty #strongnotskinny
BOOTY BURNERRRR🔥 Long time no see guys, for real! But we’re back & better than ever and have some AMAZING circuits planned to show you! This circuit will SERIOUSLY leave you feelin’ that bootyyyyyy!🍑 - - 1️⃣Glute Master (tbh not even sure if that’s what it’s called, but you get the point) 4 X 12 / 38lbs (12reps each leg= 1 set) 2️⃣Standing Cable Kickbacks - 4 X 12 / 30lbs 3️⃣Cable Romanian Deadlift- 4 X 12 / 70lbs (focus on that squeeze at the top & you will be FEELIN’ it) 4️⃣Cable Pull-throughs - 4 X 12 / 80lbs 5️⃣Curtsy Lunge to Reverse Lunge Variation- 4 X 16 / 70lbs (each lunge is 1 rep so for each leg you’ll do 8 reps of each lunge on one leg and then switch legs and repeat for 1 set) - - Honestly, definitely going to do this circuit more often! It left me feeling amazing, don’t forget to bookmark this post so you can try it next leg day & let us know how it worked for you!!! As always, don’t forget to like & comment! I promise we’ll be back to posting on a normal schedule!❤️⬇️ - - #legday #booty #gainz #fitspo #bootygains #fitness #girlsthatgym #mountainsidefitness #bootyworkout #fitnessmodel #legworkout #gymmotivation
#flexfriday workout complete ! 💪🏻 dear you, focus on yourself. - & ofc always supporting my babygirl, always 💜
What’s your WHY?! ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s easy to lose sight of our goals when we can’t remember why we started. Remember, the future is what you make of it 💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coachlife #fitness #workout #gym #transformation #strongwomen #squats #booty #bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #glutes #motivation #inspiration #girlsthatgym
Excited to see what the @bayfitltd team have in store at their new premises! 💪🏼 . . Survived my first week at the new job, gotta be in at 5:30am all week next week for training, not looking forward to that!! 😴 . . #friyay #itstheweekend #hustleticsapparel #girlswithmuscle #girlgains #girlsthatlift #girlswholift #girlsthatgym #stayfit #fitfam #ukfitfam #fitfamuk #fitness #fitnessmotivation #fitnessjourney #instafit #gymshark #gymsharkwomen #myprotein #myproteinwomen #shelifts #gym #gymlife #sweat #sweaty #strongnotskinny
There’s nothing wrong with you. BE WHO YOU ARE. Live your truth and do not apologise for it, ever. Dream and work and do and change and grow and learn. Show kindness to others and to YOURSELF all along your way - If you could give the world one word of advice, what would you say? Here is my answer 🤗🙌🏽🖤 • • #transformation #strongwomen #fitness #squats #booty 🍑#bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #tattooedgirls #glutes #gymbooty #weighttraining #motivation #inspirational #upperbody #girlsthatgym #belfie
Finally christening my 4th year uni room mirror with a selfie for the gram 💁🏼‍♀️. - And after a summer of wearing shorts I've fallen back in love with wearing these beaut seamless leggings from @myproteinuk which are high waisted enough to hide my Uni belly #winner 😍. - This is also #fakenews because I'm currently in a campervan en route to Manchestaaaa. I'm a northern girl at heart so can't freaking wait to be reunited with my people 😁. - Hoping you all have fantastic weekends and thank you if you actually made it to the end of this pointless rambling post, you're the real MVP🙌🏼✌ - #friday #weekend #myprotein #myproteinuk #myproteinfam #gymwear #selfie #mirrorselfie #friyay #cheerstotheweekend #belfie #glutes #glutesfordays #legday #lowerbodyday #weightlifting #girlsthatlift #girlsthattrain #girlsthatgym #smile #happiness #love #selflove #fitnessaccount #fitnessblog #fitnessblogger
Look how delicious these cookies look!! I got the recipe from my friend @livinnglikelexi ➡️ head over to her page to check it out 💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I only made half the recipe and I used almond butter instead of peanut butter. I added almond milk so it was easier to blend but they still turned out amazing! 🍪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coachlife #fitness #workout #gym #transformation #strongwomen #squats #booty #bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #glutes #motivation #inspiration #girlsthatgym
LOVING this 3 piece gym set from @inthestyle @charlottegshore active wear range! I would recommend the top in the size up just for a bit more room around the arm pits 🙈 #gym #gymwear #girlsthatgym #girlsthatsquat #bootybuilding #inthestyle #charlottecrosby #activewear #bodyconfidence #matchingsets #summerbodsbuiltinwinter
Feeling a million miles away from those abs right now. - But feeling pretty satisfied at the fact I can: 🍴Go out for dinner with my friends without googling the nutrition menu. 🥧 Eat banoffee pie straight from the box. 🍷 Drink alcohol. 🍕 Eat drunken domino's. 🥜 Enjoy peanut butter without having to weigh it out first. - I enjoy living life at both ends of the spectrum so that's what I'm gonna continue to do✌. - #thursday #thursdaythoughts #happydays #balance #balancedlifestyle #healthylifestyle #lifestylechange #lifestyle #studentlife #fitnesslife #fitnessblog #fitblog #fitblogger #lifestyleblogger #lifestyleblog #loveyourbody #selflove #bodypositivity #bodybuilder #abs #obliques #selfie #mirrorselfie #girlsthatlift #girlsthatgym #girlsthattrain #girlswhotrain #throwback #throwbackthursday
Belated post from a weekend I will never forget 🙌💕 With my girl @imshannonmarie in V. I. P to see @loskiharlem Girl you literally gave me light when I needed it in one of these pics 😂✨📸🔦 This night brought a magic moment and a dream come true 💭❤️✨ #outout #vip #girls #gymgirls #bestie #instabestie #fitnessgirl #girlsnightout #smartcasual #trackiesandheels #loski #performance #magicmoments #dreamcametrue #goodvibes #nightofhappiness #exclusive #alliwantismygirls #girlsandvodka #trackiesandcrops #myroom #instabedroom #instagood #instaoutfit #lovemygirl #girlswhotrainhard #girlsthatgym #shecandoboth #yeahshesquats #ithinkifoundhim
So if you're like me and always hungry here's a nice way to make your shake extra filling. Add add add more things to it okay not alot. Od things it still has to taste nice. Goji berries. Are good. For Weightloss #herbalifenutrition #nationalnutritionmonth #nutrition ist #herbalifejourney #workout #yummymummy #fitmom #hlaselamkhaba #eatclean #healthyfood #healthylife #nellyfitgoddess #fruits #veggies #foodie #foodlover #workout #girlsthatlift #girlsthatgym #fitmom #askmehow #joinmyteam #loseweight #eatright #smoothies #herbalifeshake #gymbuddy #eatonthego #eat #food #followforfollowback
Your mental health is just as important as your physical health... don’t suffer in silence 😘 #mentalhealthawareness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe ➡️ for part of yesterday’s leg workout 💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coachlife #fitness #workout #gym #transformation #strongwomen #squats #booty #bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #glutes #motivation #inspiration #girlsthatgym
#WarriorWednesday is a weekly post that I am going to make about my upcoming burlesque and show projects, training milestones and epic things that are happening ❤️ . This week I am celebrating my dedication and beast mode in the gym. I have been training with @xkat_jones_fitnessx for a while who has pushed me to fight through my bad eating habits and I am currently on a much better path along with the help of my better help @chrisjames.gym So many amazing women have inspired me lately to dabble into the world of powerlifting, crossfit and beast moding @xxsamanthafit @bruluccas and @morgandawson__ and I aspire to hit 100KG in squats and deadlift by the end of the year. Warrior mode 🏋🏻🏋🏻 For anyone struggling with mental health, I will always advise the gym because it saved my life. It gave me focus, goals to hit, power and strength and something to work towards and fight for 💪🏻 Although I haven't lost the weight I want to yet, my goal was always to train my mind and build my strength back before trying to get rid of fat. Fighting off pizza is much easier than fighting off yourself 🍕 . . #beastmode #gym #trainingmymind #girlsthatgym #girlsthatlift #doyouevenlift #squats #squatslife #worldmentalhealthday #gymsaveslives #warriorwomen #firgirls #strong #strongnotskinny
If you aren’t going to be real on your socials what’s the point of posting? #realtalk - I was in prep for 27 weeks this year. While I planned on doing 4 shows this season, I believe for the benefit of my mental health, my job and my relationships with friends and family I would not compete in the last show. I might have fomo when it comes around but my self love is worth more than any placing or trophy ever will be. #selflove 👸🏽💌 I am proud of everything I have achieved in my first ever season but it’s definitely time to do some life things. What an amazing journey and a learning curve I have been on! #allthefoods #allthegains
What is your go to post workout meal? 😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mine is 2 eggs, 4 slices of turkey bacon, and 2 pieces of toast with almond butter or peanut butter! So easy to make, delicious, and protein filled. If you’re trying to increase calories, like I am, I follow with a protein smoothie to take on the go 🥤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fun fact: I’m actually allergic to yeast but here I found a yeast free bread that’s so good!!! When I run out of bread I’ll sub one rice cake. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coachlife #fitness #workout #gym #transformation #strongwomen #squats #booty #bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #glutes #motivation #inspiration #girlsthatgym #food #breakfast #lunch
✨Back on track and ready to smash a 6 week cut before my graduation in November (even though it’s jumper weather 🍂🍁) . ✨Having a goal to work towards and knowing that this picture is forever and I won’t be getting a BSc again I think is enough motivation for me to want to feel 100%, I always commit so much better when I have a date and proper physical goal to work towards like my sisters wedding! I’m not massively overweight or anything I just want to look my best on a special occasion! 😁👩🏼‍🎓 . . #transformationtuesday #throwback #girlswithmuscle #girlgains #girlsthatlift #girlswholift #girlsthatgym #stayfit #fitfam #ukfitfam #fitfamuk #fitness #fitnessmotivation #fitnessjourney #instafit #gymshark #gymsharkwomen #myprotein #myproteinwomen #shelifts #gym #gymlife #sweat #sweaty #strongnotskinny #womensbest
Post-gym HOKEY-FUCKING-POKEY (honeycomb for those non-Kiwis) ! How is it even possible that this is good for me?! New Zealand summer treats at its best! ♥️🍯♥️
A POSITIVE ENVIRONMENT 👌🏻 ————————————————— Do not under estimate the benefits that a positive environment can have on your success; whether it be at work, in the gym, your friendship circles or your home/personal life. Sometimes it’s easy to get consumed in environments that don’t allow you to flourish or grow and can even sometimes become toxic and detrimental, although most of the time we only realise this once we exit that situation. —————————————————- Personally I absolute love my job but my training has been suboptimal (making me a sad individual) due to the gym I had been using, having found @mejorvidaweights_andfitness , I have definitely got new fire in my belly! It’s a gym that everybody must put on their ‘workout bucket list’ awesome equipment, great vibe and such friendly staff - go check it out if you’re in the Oxford/Whitney area! —————————————————- If you’re struggling with training/motivation/diet then drop me a message, sometimes we all just need to rekindle that fire 🔥 —————————————————- This is a snip from my last leg session: - Bulgarian split squats - Glute Ham Raises - Wide Leg Press - Walking Lunges - Pendulum Squat - Leg curl - Single Leg, Leg Entension ————————————————- #personaltraining #pt #gymrecommendation #gymlocation #oxfordgym #whitney #training #placestotrain #gymideas #bucketlist #gymstovisit #recommendedgyms #motivation #workout #weights #gym #nourishyourbody #pushyourself #gym #muscles #healthy #fitter #buildingabetterlife #livingmybestlife #workhard #girlsthatgym #girlswithmuscle #fitfam #workoutideas
Winter furves are in full force... ⏳⏳ After a week of minimal training (damn you germss) , we decided to hit the gym full swing tonight.. Trying to get some sort of regime back in place - macro tracking / training / nutrition.. The whole works because festivities are just around the corner and I don't fancy being rolled into the gym come January!!! Lately, I've been eating out, drinking, snacking whenever - no tracking or no goals ... So from today we're railing it in...!! It's been done it before so I'll do it again! Plan of action: Monday - Friday I'll bank calories whilst being in a deficit so that I can still enjoy a treat or two at the weekend.. Nothing too drastic because I couldn't be having that.. I'll always be a #topfoodie for life 🐽 🐽 #motivatingmyself #mondaymotivation #nomondayblues #illyfm #illyfmgirls #strongnotskinny #strengthtraining #myfitnessjourney #girlswithmuscles #girlsthatlift #girlswhocandoboth #girlsthatgym
Something different - public #photoshoot over a cup of hot chocolate 👌 finally got around to #shooting with Adam after 9 years- spent the whole time #talking #life which is wrestling, gym, #relationships , #cats , #modelling 😍 perfect ☺️#fashion #brunette #casual #smiles #laughs #model #photoshoot #makeup #blackandwhite #coffeeshop #girlsthatlift #girlsthatgym #catmum #inlove #natural
BRING IT. Hello!! I don’t know about you, but I’m so ready for a new week. It’s going to be a crazy one for me, so it’s even more important than normal that I kick it off strong💪🏼 so many things happen in our life that are out of our control. Though we we can’t always choose how our day is going to go, we CAN always choose our reactions and attitude, and we CAN make little daily choices that will help steer us in the right direction we want to go far after the challenges of today are over. For me, daily exercise is one of those choices. Getting my sweat on each day is something that keeps me grounded, helps me let of steam, and lets me either turn everything off for a minute or really take time to process what’s going on. So no matter what your facing today, remember two things, you CAN, and you’re awesome. Let’s get out and sweat shall we? 💦👊🏻🖤 • • #transformation #strongwomen #fitness #squats #booty 🍑#bootyfordays #flexonem #abs #fitfood #girlswholift #gymsharkwomen #girlsthatsquat #girlswhotrain #gymbooty #workoutmotivation #strongnotskinny #bodypositivity #fitwomen #fitnessjourney #upperbody #tattooedgirls #glutes #gymbooty #weighttraining #motivation #inspirational #upperbody #girlsthatgym #belfie
Started a new job today and feeling a bit meh as the get up time is 5:15am and I think that this is going to take some getting used to as I’m not really a morning person at all! So ready to sleep now 😴 . . . #mondaymotivation #babesinflexxfit #girlswithmuscle #girlgains #girlsthatlift #girlswholift #girlsthatgym #stayfit #fitfam #ukfitfam #fitfamuk #fitness #fitnessmotivation #fitnessjourney #instafit #gymshark #gymsharkwomen #myprotein #myproteinwomen #shelifts #gym #gymlife #sweat #sweaty #strongnotskinny #womensbest
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