11,082 posts

Have you ever been super inspired? My FitStart group is just a week and half in and learning that they have amazing potential and are taking action everyday towards their goals. We aren’t doing anything crazy but we are doing something different.......we are believing in ourselves and making habits to go with what we want!! Super inspired!! Just announced next FitStart group starting Feb 11th. Sign-up today. #onlinenutritioncoach #fitstartgroup #fitstart #takeactioneveryday #beliefinyourself #30minuteworkout #eatwithyoureyes #fitnessgroups #healthyeatinghabits #healthyhabitschart #takeaction #youcandothis #somethingdifferent #beinspired #grainfreerecipes #healthyfamilyrecipes #cleaneatingrecipe #lettucelifestyle #lettucelifestyleblog #joinus #onlinepersonaltrainer #feb11th #healthgroup #fitnessmotivation #inspireyourself #empoweringwomen #ladiesgrouponly #youdeservethis #consistencyiskey #newhealthgroup
THE BLUES: Low mood can be caused by a number of things including blood-sugar imbalances, allergies and deficiencies in vitamins, minerals, essential fats and amino acids. Much can be done to help, in consultation with a nutritionist and a proper counsellor. A nutritionist might recommend: . 💚 St. John’s wort: a herbal remedy with minimal side effects compared to the antidepressant drugs typically prescribed by a doctor. Read more in 'St. John’s Wort: Nature’s Blues Buster' by Dr. Hyla Cass. (St. John’s wort is a no-go for those with manic depression!) . 💚 Chromium: stabilises blood sugar and is highly effective for people whose low mood causes them to gain weight, always feel tired and crave carbs. Chromium picolinate is much better absorbed than cheaper forms of inorganic chromium such as chromium chloride. Take chromium twice a day in the morning (breakfast and lunch) as it can cause insomnia and vivid dreaming. Stress depletes chromium. The older we get, the more deficient in chromium we become. (Food sources of chromium include brewer’s yeast, whole wheat, rye, fresh chilies, onions, potatoes, tomatoes, green peppers, eggs, apples, butter, bananas, and spinach.) . 💚 Magnesium: the second most commonly deficient mineral after zinc. Get magnesium from green leafy veg, a tablespoon of nuts and seeds (especially sesame, sunflower and pumpkin) per day plus 100 mg of magnesium in a multivitamin and mineral supplement. Don’t take more than 300 mg per day in supplemental form. . 💚 B vitamins (especially B2, B6, B12 and folic acid): B12 is only found in foods of animal origin so vegans, in particular, need to supplement this. The B vitamins are best taken in together in a complex, as many Bs require other Bs in order to be absorbed. . 💚 Omega-3 essential fats that work with the Bs: chia seeds, walnuts and flaxseeds are excellent sources of omega-3 if you don’t eat fish such as salmon, trout and tuna. . 🤸 Exercise and good nutrition will give you more (mental and physical) energy to solve your problems but it’s important to address other issues that fuel depression; counselling and psychotherapy are vitally important, too.
Quick post on hinge positioning. If you are finding your shoulders hunched and/or back rounded while in a hinge position then try placing a dowel down the centre of your back. You should remain in contact with the dowel at the lower back, upper back between your shoulder blades and back of the head, at all times! If you then correct this and your knees start to dip forwards and into a squat (pic 2), then practice the hinge with a dowel, with your toes elevated! This will push your knees back and move the shins to vertical. Practice this position unweighted until you feel your back is staying straight. Then move to a deadlift with elevated toes until you’re keeping you knees back and shins vertical. Finally take away the elevated toes to find a perfect hinge position, ready for deadlifts, swings and a whole manor of great movements!!!! *** *** *** ONLINE SERVICES OPENING SOON *** #onlinecoaching #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #onlinefitnesstrainer #onlinenutrition #onlinenutritioncoach #chaseskill #kettlebelldeadlifts #kettlebellswings #kettlebellcleans #kettlebellsquats #militarypress #kettlebellexercises #turkishgetup #kettlebellworkout #kettlebellpractice #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strength #conditioning #fitness #12weekprogram #strongfirst #strongfirstuk #onlinenutritioncoach #activerecovery #instafit
At Principal Fitness 18:00-21:00 tonight!! Circuits 18:00-18:45 20/20/20 19:00-20:00 Group PT 20:00-21:00. Get down if you can!!! #Repost @principal__fitness with @get_repost ・・・ Don’t forget we’ve had some great new classes added to the timetable for 2019! One of these being a new BEGINNER CIRCUITS class on Wednesday nights at 6pm. This is perfect for those who are looking to get back into exercise! ALSO THIS EVENING... 7pm: Group PT (open session) 7pm: 20/20/20 8pm: Group PT (open session) 8:15pm: Spartan Circuits https://www.principalfitness.co.uk/class-timetables/ *** *** *** ONLINE SERVICES OPENING SOON *** #onlinecoaching #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #onlinefitnesstrainer #onlinenutrition #onlinenutritioncoach #chaseskill #kettlebelldeadlifts #kettlebellswings #kettlebellcleans #kettlebellsquats #militarypress #kettlebellexercises #turkishgetup #kettlebellworkout #kettlebellpractice #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strength #conditioning #fitness #12weekprogram #strongfirst #strongfirstuk #onlinenutritioncoach #activerecovery #instafit
It’s already the 2nd week of Jan, you said you have some big goals set for 2019. 🤷🏼‍♂️ Our question is… have you started actually working on those goals yet? Are you actually putting in the time? 🏋🏼‍♀️ Are you putting in blood, sweat and tears? 🔥 or are we just talking about it? At OTG we don’t talk. We fucking do. How important is it for you to reach those goals? Stop talking about it and start making it happen!! 👏🏻
900kcal dinner swipe left ⬅️to see ingredients and nutrition breakdown. Most restaurants have the ability to add up your calories & macros on their sites. Even tho this is not the most ideal meal I’m still within range of my intake. I’m not recommending only focusing on calories but at the end of the day if weight loss is the goal make you gotta stop underestimating how much you’re eating. #nutrition #lazaronutrition #nutritionfacts #fitnesstips #nutritiontips #onlinenutritioncoach #metabolicflexibility
10 𝙡𝙚𝙨𝙨𝙤𝙣𝙨 𝙄 𝙡𝙚𝙖𝙧𝙣𝙚𝙙 𝙡𝙤𝙨𝙞𝙣𝙜 160𝙡𝙗𝙨 𝙞𝙣 10 𝙮𝙚𝙖𝙧𝙨.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes trends are fun and harmless; like this ten year challenge going around, so here's mine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I spiced it up for you by adding the 10 lessons losing 160 pounds in those ten years taught me—thank you @cartergood for the inspiration. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣. You will fail, a lot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight loss isn't easy, life isn't easy, and you're going to fail on your journey; over and over again, embrace failure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣. Try everything, you have plenty of time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try all the different diets; take what works best for YOU from each. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣. Patience is key. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It took me ten years to lose 160 pounds that's 16 pounds a year; you must have extreme patience if you want to be successful long term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣. Never give up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No matter how frustrated you get, no matter how many times you fall off—don't give up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣. Find what works for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You are unique in every way, so what that girl or guy you follow on IG to lose weight might not work for you; it's your journey embrace that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6️⃣. Read nutrition labels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being more mindful of what you're actually putting in your body is key to success; the first thing I teach my nutrition clients is read every food label. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7️⃣. Learn how to cook. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For real, go to a cooking class, ask your grandma, just learn how to cook—you'll thank me later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8️⃣. Take a ton of pictures. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Taking photos is the best way to track progress, and you'll have a ton of great transformation Tuesday before and afters. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 9️⃣. Always lift weights. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lifting weights has a multitude of benefits including fat loss; focus on weights not cardio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔟. Believe in YOURSELF. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For real, if you think you can't lose the weight you've already lost—you can do it—if I can anyone can. - #onlinenutritioncoach #transformationtuesday #tenyearchallenge #tenyearschallenge #f45training #weightlosstransformation #transphormation #fatlossjourney #diethacks
On a mission to show YOU CAN get your sexy, confidence and energy back!!! 🙌🏻 Look 👀 what can happen in 11 weeks!! As a mom, I know we often put others' needs before our own. 🤷🏻‍♀️ Nev (in the picture below) spent all of her time taking care of her beautiful daughter, husband, and business... And put herself on the back burner 🔥 for years. Doesn't she look amazing!?! 🤗
Win a New Client Nutrition Consultation and Power Start 1 Month Health Coaching Program for only $5.00.❤️✨ Nutrition and lifestyle changes have an amazing impact on your overall well being, when you make small modifications over time, not all at once. Time and time again, I've seen positive results – clients heal from digestive problems, overcome emotional eating, stop having to take meds for heartburn, anxiety and depression both helped without the need for meds. I've seen clients become energized and vibrant just by changing their diet to improve their sleep habits and the list goes on. Top 7 reasons you need a Holistic Nutritionist Coach in your life 1. Individualized food plans based on YOU – your likes, dislikes, food intolerances, allergies, lifestyle. 2. Feeling stuck? Inspiration, motivation, guidance. It's like having a food trainer instead of a personal trainer – your personal food coach to give you a gentle push. 3. Get to the root cause of your sleep problems, low energy, skin issues, hormonal problems without resorting to meds or pill popping more supplements than food – food is your best medicine for many (not all) health concerns. 4. Learn how to eat to prevent cancer and disease, rather than manage disease symptoms. 5. Digestion, digestion, digestion! Work with an expert on getting your gut on track, avoid having to undo the top button of your jeans after a meal. 6. Learn strategies to develop a new relationship with food and a bonus – yourself. When you learn how to eat better, your confidence and self-esteem improves. Good food = good mood.
 7. A holistic nutritionist teaches you a holistic model of health by providing not only dietary guidance, but lifestyle suggestions too. Win the raffle and receive: Nutrition Consultation Diet Analysis Customized Food Plan Weekly Meal Plans and Recipes Weekly Level Up Goal Plans Weekly Motivation Call & Check Up #winwinwin #healthcoaching #nutritionist #onlinehealthcoach #onlinenutritioncoach #onlinenutrition #healthyeating #raffle #win
Let me start by saying that the best workout is the one you enjoy and are able to do consistently and ANY exercise is good. There's no ☹️ on this graph for a reason. That said, if you have specific performance or physique goals, however, there is abso-freakin-lutely no substitute for a customized program. None. Not now. Not ever. #sorrynotsorry If you just can't afford custom, follow a program of some kind. Regular, deliberate progressions will take you places random exercising won't. Unfortunately most classes don't follow much of a progression (mostly for logistical reasons, not because they're jerks.) If you want the best results for the lowest cost, online training is your huckleberry (Hi! I train online!😎). These are your weapons of self-construction. Choose wisely 🦉🦉🦉 #onlinefitnesscoaching #onlinenutritioncoach #weaponsofselfconstruction #beaninjaatlife
They say you eat with your eyes first and that I agree with.......but the second picture is more realistic in what my meals look like on a daily basis. Same delicious dish. Quick 20 minute meal (2 servings) 2- 4oz Wild Caught frozen or fresh Salmon filets 1 bag of cauliflower rice Lemon juice 1 avocado Salt and pepper Turmeric Prepare salmon according to package, place lemon slice or lemon juice on top before baking. Heat up cauliflower rice (typically 6-7 minutes). Split cauliflower rice into two bowls. Place cooked salmon on top. Cut avocado in half and remove pit and place in bowl. Sprinkle salt & pepper and turmeric. Enjoy!! #fitnessgroups #quickhealthymeals #lettucelifestylerecipes #lettucelifestyle #eatwithyoureyes #simpleandeasydinners #healthyandhappy #fitstart #eatrealfoods #cauliflowerbowls #eatmoresalmon #salmonbowls #quick20minmeals #30minuteworkout #strongwomenintraining #grainfreeliving #grainfreerecipes #eatrealfoods #instagramvsreality #onlinenutritioncoach #onlinenutritionist
THE MEDICINE BALL CLEAN . One of the nine foundational movements in CrossFit, the medicine ball clean builds on the deadlift and allows an athlete to pull under an object and bring it to a position of support. . We use the medicine ball clean not only as a tool to teach the pull and drop under an object but also as a conditioning element. . Don’t count this movement out as a novice activity! With each repetition containing two squats, chaining together a hand full of these will have you respecting their function and usefulness. . #digitalbarbell #functionalfitnessserveddaily #movewell #eatwell #livewell #jonathanandblakley #onlinecoach #onlinenutritioncoach #bodybuilding #fitness #crossfit #functionalbodybuilding #fitover40 #accessorywork #strengthtraining #training #gpp #onlinetrainer #freeworkout #healthyeating #consistency #functionaltraining #healthyeating #fbb #helpingothers #weightloss #medballclean #conditioning #workoutprogram #customizedprogram
You Don’t Diet Your way to a Fit & Healthy body! • Train Properly with a balance between strength training to Build Beautiful strong Muscle and Low impact Cardio for joint healthy cardiovascular health💪🏼 • To Actively go after Weight / Fat loss Track current intake and if Your eating at least 15-16x your Body weight then create a slight caloric deficit from your current Food intake for 6-8 weeks. • Be patient and have a Game Plan♥️ • It’s simple But not easy 💥 • Be sure to not Under eat if your Training! • Remember Your Building that Beautiful Bod not Starving it 🙂🏋🏻‍♀️🏃🏻‍♀️🧘🏻‍♀️ • If you need any help please Message me! I’d love to help ♥️
What the HECK are macros? 🤔 ⠀ And why should YOU care about them?😊 ⠀ In my NEW YOUTUBE video (link in bio) I discuss this concept in depth.✨ ⠀ ✅Macronutrients are where we obtain calories from. Calories are a stored form of energy. The main three macronutrients are protein, carbohydrates, and dietary fats. ⠀ ▶️Protein serves numerous roles in the body. To sum it up protein helps to build and repair muscle tissue after a strenuous workout and generates new tissues. Protein is the most satiating macronutrient which means it will keep you fuller longer compared to carbs or fats. Protein also has the highest thermic effect of food aka TEF. 🥩🍗🥓 ⠀ It’s a fancy way of saying you burn more calories from protein than any other macronutrient to digest and absorb it.Roughly twice as much. I recommend 1.2-2.0g/kg for lean and active individuals. ⠀ ▶️Carbs are the body’s preferred energy source. All carbohydrates are broken down to the substrate glucose which is the simple sugar and energy source your body prefers. You store glucose as glycogen in the liver and the muscle. When you strength train and you are doing those squats and lunges your body metabolizes skeletal muscle and liver glycogen into glucose for energy.🍓🥖🍠🍏 ⠀ Physiologically you CAN survive without carbs through a process called ketosis, but it’s not ideal or sustainable. A ketogenic diet is one of the most restrictive protocols out there and takes insane amounts of planning and adherence. Can you go the rest of your life without a slice of bread or a piece of fruit? I sure can’t. ⠀ ▶️Dietary fats serve as a stored energy source in the body used in conjunction with glucose. Fats and cholesterol also serve as precursors to essential hormones in the body. You need fats and they should not be feared or demonized. Dietary fats are very satiating and make excellent snacks especially when carbs are lower.🥜🌰🥩 ⠀ Want to know HOW to get started with macro tracking? ⠀ Well you’ll have to watch the YouTube video to find out EXACTLY how I start my coaching clients with tracking macros.😉 ⠀ Do you track macros? Why or why not? 👇👇👇
10 👐Y E A R S . . First pic is 2007 vs 2017 post baby Peter! Second pic is 2019, 3 months post baby no.2. . I used loveeeee fake tan until My teeth glowed in the dark! I had dyed black always had damaged hair with extensions- I was obsessed! You would see me nowhere else but on the d-floor... Anything kookai... still am a kookai girl and a dancing queen at heart ❤️ . I have some good genes 🧬 in the family so cheers to the next 10 of healthy living and loving myself inside and out ✌🏼 . . #10yearchallenge
The beauty in life is you get to create a new script for where you CHOOSE to be, rather than where you have been. YOU are not your past! You have the choice to be whoever you want to be. You do you boo! There is no one else better!
Who are we ? Meet Kyle de Witt . Kyle is our full time personal trainer . He is available to our clients 24/7 . Kyle has always been a health and fitness fanatic , and will always go above and beyond to ensure each clients meets their full potential and leads a lifestyle that will ensure health and happiness. Kyle played 1st team and club rugby for many years , he also surfs and scuba dives and loves to be active, dirt bikes and motox is his life, and he is constantly on the move , he promotes his health ideals in the way he lives his life . He qualified through HFPA and loves personal training and being able to help people transform their bodies , minds and lifestyles . He has experience in group training , HIIT , plyometric training , weight loss and weight management training , sports specific training , rehabilitation training , Contact Kyle today for more info on how we can get you started on your health and fitness journey . Call or message Kyle on 0826957826 or drop us a message . #fitness #personaltrainer #fitguys #fitboy #gymbunny #strong #weightlossjourney #weightloss #lifestylecoach #strengthtraining #onlinetraining #onlinepersonaltraining #onlinenutritioncoach
How did you spend your Sunday? . I spent mine with none other than @carldaikeler the CEO of Beachbody! I then got to take part in a brand new 20 minute workout program that kicked my 🍑! . If your goal for 2019 is to get in better physically and mentally drop a 💪🏻 below! I would love to get you started in achieving your goals! Let’s make 2019 our year! . #beabrawler #fightforit #beobsessed #girlswholift #girlswholiift #liift4life #20minuteworkouts #onlinefitnesscoaching #onlinenutritioncoach #onlinefitnessprogram #onlinefitnessandnutritioncoach #fitnessmotivationgirls #fitnessmotivationforwomen #fitnessmotivationformen #getfitforlife #doingitformyself #newme #newyou #gettinginshapeforsummer #pushplayeveryday #winelover 🍷 #fitnessgoals2019
Registered Dietitian Approved!!! Brownie batter dessert hummus from @aldiusa ! Have you had this sweet version of hummus? So good and legit tastes like brownie batter! Watch the serving size and it will make a great sweet tooth option! Tag a friend that is a sugar addict lol 😂
I love, yes I actually love, reading about health and wellness. But it’s not enough just to know something 👆that right there took me a while to figure out. - Knowledge doesn’t equate to action. We can read ALL the books and purchase ALL the latest workout programs. But none of it will work unless we do. - Knowledge isn’t necessarily power. APPLIED knowledge is though and that’s where the magic happens. . . . . . #onlinenutritioncoach #nutritioncoach #momof4 #homeschoolmom #studentfirst #ldsmom #twinboymom #indiana
I shared this with my group this morning because Monday and Wednesday are check in days at Living Life and also because I love hearing not just about the data but about those NSV’s. 🙌 These are every bit as important to me because I really believe how you feel is the greatest indicator of your health! And also because we celebrate all victories! ❤️ And let me tell ya we have a LOT to celebrate!! 🥳💪 #realliferealresults #crushingourgoals #livinglife #nonscalevictories #myclientsrock #celebratensv #onlinenutritioncoach #sustainableresults #olderwiserstronger
Fad diets, 10-minute workouts, herbal teas, fat burners, blood type diets, ONE magical food or pill to lose weight. This is the diet mentality that needs to stop!⠀ ⠀ You are halfway through January, how is everyone doing? Are you still looking for a revolutionary diet to solve your health and fitness issues?⠀ ⠀ Guess what? You are looking for the easy way, the short cut to success.⠀ ⠀ I'm here to tell you that you are going to fail. You will be disappointed in your results. ⠀ ⠀ The facts are there are no easy ways. No quick fixes. Look at your situation. You are the bi-product of the choices you have made over time. 5-10 or 15 years or more of eating the way you want, and sitting on the sideline of exercise. I truly hope you are not looking for some kind of magic thing to happen in the next couple weeks or months.⠀ ⠀ You have to be in this for the long haul. Stop the dieting mentality of the quick fix and start thinking about what you can do today to make one small change that will impact your long term health and fitness. ⠀ ⠀ I hear you - tired of feeling like crap - tired of trying everything and still not seeing results - tired of being overweight - tired of hating your body.⠀ ⠀ Then take action and do something about it. Trade your diet mentality for a journey of lifestyle changes. Don't expect things to happen overnight, rather embrace the process and appreciate the fact that you CAN FEEL and LOOK better!⠀ ⠀ Let's do this! Shoot me a DM and let my team help you take action today! ⠀ #coachb #motivateandbfit #fitnessgoals #fatlosshelp #fatlosstips #dietingtips #weightlosshelp #flexiblediets #flexibledieting #macros #onlinecoach #nutritionexpert #onlinenutritioncoach #womenwholift #momswholift #thisis44 #womenshealth #fitnessmotivation
🌸Скоро весна!🌼 Хотите этой весной быть в своей лучшей форме? Для тех, кто хочет научиться питаться сбалансированно и контролировать вес стартует Группа Поддержки! 💎 • Здесь Вы получаете информацию о питании, которую с пользой сможете применять для себя и своих близких на протяжении всей жизни. 💎 • Продолжительность – 12 недель 💎 • Встречи раз в неделю 1-2 часа обеспечивают формирование новых привычек питания для долговременного результата. 💎• Работа в Группе либо индивидуально. Результаты каждого из участников стимулируют всех остальных. 💎• Персональный консультант по питанию всегда доступен, и его главная цель – Ваш результат. Разрабатывается персонализированная программа питания, учитывая особенности Вашего организма, мотивация и поддержка Вас. 💎 • Средний результат: минус 9 кг и 27 см в объёме. 💎• Взвешивание и измерения – еженедельно. 💎• Среда 10-00 и 18-00 Суббота 15-00 💎• Стоимость в Директ! #lady_rowanberry_питание #ЗОЖ #язнаючтоем #хочупохудеть #стройнею #школапитанияхарьков #onlinenutritioncoach #nutritioncoach #консультантпопитанию #консультантонлайн #худеембездиет #вода #белок #клетчатка #худеемвместе #худеемправильно #худеемлегко #похудетьпослеродов #похудетьклету #похудеть #похудетьхарьков #похудетьдома #herbalife #nutrition #lady_rowanberry_питание #КЗОЖ #клубздоровогообразажизни #пп #правильноепитание #водажизнь
****RECOVERY**** DO NOT IGNORE RECOVERY DAYS!! Having a day off to recover is incredibly underrated. Factoring in deliberate rest days is essential for any strength and conditioning program in order for you to perform at your best. FKT12 is built around three types of training day; development, stimulation and regeneration. The latter being an active recovery day is as important as the first two and should not be disregarded. Their purpose being to help the body recover quicker and stronger, leaving less residual fatigue in the muscles, and are vital for long term success. Keep work at very low intensity over short periods and finish with a little self myofascial release (foam rolling). *** ONLINE SERVICES OPENING SOON *** #onlinecoaching #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #onlinefitnesstrainer #onlinenutrition #onlinenutritioncoach #chaseskill #kettlebelldeadlifts #kettlebellswings #kettlebellcleans #kettlebellsquats #militarypress #kettlebellexercises #turkishgetup #kettlebellworkout #kettlebellpractice #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strength #conditioning #fitness #12weekprogram #strongfirst #strongfirstuk #onlinenutritioncoach #activerecovery #instafit
To anyone who has ever had heartbreak, pain, loss, or self-hateful thoughts. I want to remind you that you are strong, worthy, resilient, and BEAUTIFUL- inside and out. I want to personally tell you that the universe won’t give you anything you CAN’T handle. Even if it feels overwhelming or impossible now. Pain, loss, heartbreak. It’s hard to get through. But It all produces lessons, growth, maturity, and opportunity. It’s an opportunity to become your BETTER self. It teaches us to appreciate the beauty of life, of the world around us🌻. Wake up today feeling gratitude for what you HAVE, not what you DON’T. Your existence is important in this world. You are important to people around you and to people you haven’t met yet. And if you don’t feel like you are, let me be the one that helps you realize you matter 💕. Remember, true health comes from the inside —> out, not the other way around. #mentalhealthmatters #healthyontheinside #faceyourself
Looking for a simple & satisfying snack recipe? Our Nut Butter, Banana & Pomegranate Quesadilla is packed with protein and perfect for when you're on-the-go! . 🛒Click the RECIPES button in our bio link to print & add the ingredients to your shopping list. . . . . . #aaynutrition #eatgoodfeelgood #healthysnacking #traderjoesforthewin #traderjoeslove #traderjoes #traderjoeslist #healthyweightloss #weightloss #onlinenutritioncoach #healthcoaching #nutritioncoaching #nutritionistapproved
6 PACK GUARANTEED . 5 ROUNDS 1:00 Plank Max Hollow Rocks Rest 1:00 . Ok, maybe we can’t guarantee you’ll have a six back after doing this workout but you should still do it. . Hold a plank for 1:00 and then immediately accumulate a max set of hollow rocks. When you have burn out, rest 1:00 and then resume! . Your score is the total number of hollow rocks you get. . #digitalbarbell #functionalfitnessserveddaily #movewell #eatwell #livewell #jonathanandblakley #onlinecoach #onlinenutritioncoach #bodybuilding #fitness #crossfit #functionalbodybuilding #fitover40 #accessorywork #strengthtraining #planks #transformation #onlinetrainer #freeworkout #6pack #consistency #functionaltraining #abs #fbb #helpingothers #weightloss #hollowrocks #conditioning #workoutprogram #customizedprogram
The only reason you are not achieving you goals is you!!!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ Once you accept that fact you can definitely change!!! Failure is not an option for me. I continually push my limits to grow!! No excuses!!⠀ •••⠀ La seule raison pour laquelle vous n'atteignez pas vos objectifs, c'est vous!!!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ Une fois que vous l’avez accepté, vous pouvez définitivement changer!!! L'échec n'est pas une option pour moi. Je pousse sans cesse mes limites pour me développer!! Aucunes excuses!!⠀ •••⠀ #noexcuses #grow #pushyourlimits #failureisnotanoption #youcanchange #onlinehealthcoach #onlinenutritioncoach #bossmom #womenwholift
Progress over perfection. Take 100% of your doing and find .01% of that you can change today and go for it. Set yourself up for success by aiming for small change. Overtime, these changes add up for a long term gain. And if you happen to miss, that’s okay. Just aim a bit smaller next time and shoot again.🎯 At the end of the day, any progress is good progress. Don’t be afraid to set a goal and shoot for it. Take a minute or two and think “what’s ONE small thing I can change today?”. Then, get after it.🙌🏼 ......…........................... #nutrition #nutritioncoach #onlinenutritioncoach #lifestyle #transformationtuesday #change #progressnotperfection #motivation #weightloss #musclegain #fitness #connect5
THE HARDEST PART IS SHOWING UP!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's not lifting the barbell. It's not eating the good food. It's not following the schedule you've made for yourself. It's not focusing on your breath during a meditation session.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The hardest part is winning the mind game that keeps you from getting to that place to begin with.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In our minds, there are always a 1,000,0001 things that we feel we need to be doing. And so we start to make up stories in our head...our "reasons" as to why we can't do the things we know we should.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you fail to show up...you are also failing to acknowledge that YOU have value and that you DESERVE to do these things for yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The next time you begrudgingly hit a class, tie your shoes for a home workout, lay out your yoga mat, chop up your veggies, head outside for a walk...thank yourself and remember that you've already gotten through the most difficult part. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ YOU SHOWED UP!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #progress #yegfit #yegfitness #yegmoms #yegliving #shpk #shpkfit #shpkfitness #shpkmoms #strathco #yegnutriton #shpknutrition #firststepisthehardest #mentalhealth #wellbeing #lookafteryourself #thesmallthingsmatter #lifecoach #selflove #healthylifestyle #fitnesslove #community #momblogger #onlinenutritioncoach #onlinefitnesstrainer #liveyourbestlife #investinyourself #youcandothistoo #stepstohealthy #darkhorsepower
Food... Vacation... Go to the gym today... Small or large purchase... Pay someone a compliment... Go the extra mile in your work... Put a smile on your face... Walk away from a negative situation... Everything is a choice that you have control over! What choice will you make today?
She said that she KNEW what she needed to do when it comes to nutrition - but also didn’t. Do you ever feel like that? Last Friday morning, I got a text from a client, asking if we could skip the workout for the day and talk nutrition instead. We’d already planned a mini nutrition touch base before the workout, but I was more than willing to take the entire session to chat through her questions. Sometimes I just find it’s helpful to talk through your questions and concerns with a coach, get some tips and then move forward with implementation. Did you know that I offer nutrition coaching consults too? My Badass Fit Society ladies are option to chat nutrition during their FREE coaching call for joining the program. If you just want to chat nutrition and learn some actionable steps to take, let’s chat, girlfriend. Leave a comment below or shoot me a DM. We can grab coffee - in person or virtually! P.S. SWIPE to see how the chat helped get pumped about weekend food prep! #foodprep . . . #bopo #nutritioncoach #onlinenutritioncoach #intuitiveeating #resistancetraining #thickthighssavelives #nothighgap #ladieswholift #strongwomen #girlswholift #fitnessmotivation #gymmotivation #girlswhosquat #thickfit #shelifts #shapesquad #noquickfixes #6packguide #instafit #indyblogger #personaltrainer #burpees4bfast
Fad diets, 10-minute workouts, herbal teas, fat burners, blood type diets, ONE magical food or pill to lose weight. This is the diet mentality that needs to stop!⠀ ⠀ You are halfway through January, how is everyone doing? Are you still looking for a revolutionary diet to solve your health and fitness issues?⠀ ⠀ Guess what? You are looking for the easy way, the short cut to success.⠀ ⠀ I'm here to tell you that you are going to fail. You will be disappointed in your results. ⠀ ⠀ The facts are there are no easy ways. No quick fixes. Look at your situation. You are the bi-product of the choices you have made over time. 5-10 or 15 years or more of eating the way you want, and sitting on the sideline of exercise. I truly hope you are not looking for some kind of magic thing to happen in the next couple weeks or months.⠀ ⠀ You have to be in this for the long haul. Stop the dieting mentality of the quick fix and start thinking about what you can do today to make one small change that will impact your long term health and fitness. ⠀ ⠀ I hear you - tired of feeling like crap - tired of trying everything and still not seeing results - tired of being overweight - tired of hating your body.⠀ ⠀ Then take action and do something about it. Trade your diet mentality for a journey of lifestyle changes. Don't expect things to happen overnight, rather embrace the process and appreciate the fact that you CAN FEEL and LOOK better!⠀ ⠀ Let's do this! Shoot me a DM and let my team help you take action today! ⠀ #coachb #motivateandbfit #fitnessgoals #fatlosshelp #fatlosstips #dietingtips #weightlosshelp #flexiblediets #flexibledieting #macros #onlinecoach #nutritionexpert #onlinenutritioncoach #womenwholift #momswholift #thisis44 #womenshealth #fitnessmotivation
If you wanna add a little clean protein, these are a go to for me! Reviewing a lot of client logs this week! So many ladies having such great results this January! One thing I do notice is that women in general do not get enough clean protein sources! So here’s a great option especially if you’ve tapped out your carb and fat macros for the day 😉 Tag your bestie 😘
From 16 ➡️ 33 (swipe over), I’d say we’ve aged pretty darn well @chris.heineken_ !😍 . . . #highschoolsweethearts #17yearsstrong #husbandandwife #healthylifestyle #throwbacktuesday
Woke up in sweats at 4am w/ my ankle on fire and anxiety out of my chest....so I decided to wash up and get to a calming place like this art piece while staying hydrated with some BCAAs. Don’t get confused I ***WILL CONTINUE TRAINING*** 24/7 7 days a week. I just may have a crutch or two😂 So HMU let’s get it! $10 sessions this month. $10!! take advantage! #personaltrainer #nutrition #onlinenutritioncoach #workoutprogram #nineinnovations #motivator ***PSA*** not all these motivated people you see on Instagram wake up everyday in a great motivated mood. I guarantee they don’t..but I can guarantee they have a routine set in place to get there mind right back where it needs to be... #motivated what’s your #routine ???
#transformationtuesday • Whilst the #fitfam are posting pictures of themselves in various semi-porn positions • Here’s some of my #dreamteam , past and present • If you struggle to find a diet that suits you long term • If you struggle with help, support and accountability • I’m 100% confident I can help you • Just like I have with these and many others • All via my online coaching OR in person, here in #marbella • Drop me a DM for a free consultation call • #onlinept #onlinenutrition #onlinenutritioncoach #onlinenutritionist #iifymrecipes #flexiblediet #flexibleseating #fatlosshelp #weightlossupport #slimmingworldinsta #weightwatchersdiary
I took my hottie wife @ptjen25 through my current training program on the weekend . She smashed it ! We started with a pyramid for front squats ! She had 65kg for 2 reps easy ! Swipe left to check out her front squat 😳 She’s a strong lady - she finished with 6 reps @60kg ———————————————————————— #strength #fitness #nutrition #online #stepitup #strong #fit #onlinetraining #onlinenutritioncoach If you are looking at taking your training to a new level in 2019 contact ptcorey@mac.com for online training and nutrition plans . I’m taking on clients from the start of Feb .
🚨✨ GIVEAWAY✨🚨 . I get asked all the time how I manage to "balance" it all: working full time 💻, running a business 🥬, being a wife 💍 and mothering 3 children 👦🏻👧🏼👶🏻, managing a home 🏡, exercising 🏋🏼‍♀️ and eating well 🥗, nurturing friendships 👯‍♀️, growing in my faith🙏🏻... all the things. . The truth is that this type of balance does't come naturally to me and I need a LOT of help! This is where the Life Balance Membership has saved me. . Through this course I've learned how to put systems in place to create balance in all 8 areas of life: faith, marriage, parenting, career, home, health, finances and friendship. . Now, the Life Balance Academy, a 10-week coaching program with @your.life.rocks begins January 20th! . I’ll be inside the program as the health expert alongside some truly incredible women. If you need help living life on purpose as a working mom, this is the program for you. And… I get to give away a program! Here’s how to enter: . 1. Follow @your.life.rocks 2. Follow me, @lindsay.lives.well 3. Tag a working mom friend in the comments below . Unlimited entries, so tag away! . Giveaway ends on Thursday 1/17 at 8pm PST. . Make sure to check out the link in my bio to see the program details and all the guest experts! I can’t wait to see you inside the program!
It’s amazing to see how time, experiences and circumstances shape you into the person you are now vs. the person you used to be. I enjoyed reading everyone’s 10 year transformation challenge, so I wanted to share mine. . . Left side: I was 20 years old and battling with feelings of unworthiness, insecurity and low self esteem. I had just walked away from a toxic relationship and was eager to establish healthy relationships but didn’t know where to start. I felt unworthy of even building friendships because I was too scared that if I revealed the real me, people were just going to walk away. It’s interesting to share this because if you asked anyone that met me back then, I’m sure they would tell you that I always had a smile on my face. The truth is, this was one of the loneliest, saddest part of my life. . . In between I finished college and pursued careers in the medical field I declined nursing school to pursue my passion and start my own business I was laid off my day time job which motivativated me even more to pursue my goals I ended a 6 year old relationship and learned to be find happiness on my own I met some incredible people along the way that helped shape me . . Right side : 30 years old, more confident, not scared of taking risks. I finally learned to loosen my grip on things that I can’t control and embrace the struggles throughout my life. I’m still learning as I go and hope to never lose that part of myself- the part that always wants to learn, grow and become a better me! . . This was a good reminder that you don’t have to have to have it all figured out, there’s always room for improvement and growth and it’s never too late to become the person you envision yourself to be. Let’s remember how far we have come ! #keepgoing #10yearchallenge
It can be so easy for some people to wish away life...💫 👉🏻wish we were somewhere else 👉🏻with someone else 👉🏻doing something else 👉🏻having something else 👉🏻looking like someone else 👉🏻wanting what someone else has... But life is short and you are living in the middle of your life right now. 🤗 Embrace it. 💖 Make great choices today that can positively impact your tomorrow. 🙋🏻‍♀️ Life is short...👌🏻
Let’s talk protein! . Protein is an important macronutrient as it helps build cells and muscles. Protein is comprised of amino acids. There are 20 amino acids and our body can produce 12 of them, leaving 8 that need to come from food sources. You’ve probably heard of these as essential amino acids. You’ve also probably heard that plant protein doesn’t contain all 8 essential amino acids, making them an “incomplete” protein, which is true, but not as serious as you might think. . Our body is pretty smart. We have amino acid pools in our blood; so when we eat a protein source that only has a few of the essential amino acids, they go in the pool and wait for more to come (to complete the pool), before heading to our cells and muscles. As long as you’re eating a variety of plant based foods, you won’t have any issues getting all of the essential amino acids in. An added benefit of plant based protein is fibre, micronutrients, and phytonutrients. Fibre helps keep you satiated, help with gut health, and can help reduce blood cholesterol and sugar levels. . So, what is your favourite plant based protein source? Which are you interested in trying? . . . #plantbased #plantbasedmealprep #veganprep #mealplanning #mealprepping #mealplanningmonday #momlife #plantbasednutrition #plantbasedmom #coquitlammom #newwestmom #burnabymom #onlinenutritioncoach #itrainonline #plantbasedcoach #plantbasedfuel #plantbasedprotein
If you’re a snacker, press play!!!
Im sure you were told “breakfast is the most important meal of the day” by your parents, teachers, and many other people growing up. ⁣ ⁣ Because I was FLOODED with that idea and my mom always made sure I ate breakfast because of that ideology. Well... let me tell you that its not necessarily the most important meal of the day, specifically for weight loss⁣ ⁣ Again, the main factor in determining weight loss or gain, is total daily calories. So if in order to lose weight, you need to burn more calories than you eat, and vice versa to gain weight. ⁣ ⁣ So what I would say is, eating breakfast should be based in YOUR preferences, goals, and how your body feels in the morning. ⁣ ⁣ If you feel hungry in the morning, crave breakfast foods, and just notice that your energy is not the same throughout the day when you dont eat breakfast, then I would definitely recommend breakfast for you! ⁣ ⁣ On the other hand, if you typically dont feel hungry in the mornings, you have a very busy schedule, you dont really like breakfast foods, then I would say you dont have to eat breakfast! ⁣ ⁣ Something I have done before, was intermittent fasting, where I only drink water when I wake up, and not eat till a few hours later, typically lunch time (11-1ish) there are many different types of intermittent fasting, but to keep it simple for you, just try drinking lots of water and coffee if you are a coffee drinker (preferably black coffee cause it has 0 cal) and “fast” for a few hours until lunch time. ⁣ ⁣ What this allows you to do, and which is why I liked fasting, is consume bigger portioned meals throughout the day since you have plenty of calories to play with since you didnt eat breakfast. ⁣ ⁣ So, remember the meal timing, and size does not matter in terms of weight loss, total calories does so it doesnt matter how many times a day you eat (2,3,6 etc) & how whether your meals are small or big. ⁣ ⁣ Therefore, what I recommend for you is to eat breakfast or not based on your goals, what fits your lifestyle best, how your body feels/reacts, and most importantly what you can stay consistent and sustain long term! ⁣ ⁣ btw, you dont have to fast everyday, it can be weekly, monthly, etc.
🎯YOU NEED TO FOCUS🎯 - 📆This time of year, especially, but really everywhere you look, you're bombarded with information about how to lose weight. It's overwhelming, right? - 😒Just when you think you've found the perfect approach, you discover some new influencer or success story who says the key is...doing the exact opposite of what you were planning on doing! - 🤷‍♀️In the end, you end up more confused than when you started & end up doing nothing. - 👉Here's the thing: - 😲Just about ANY approach will work. All "diets" work because they help you create a calorie deficit. - 🥩Keto? Cutting carbs = calorie deficit - 🍞Low fat? Cutting fat = calorie deficit - ⏱Intermittent fasting? Shortened eating window = calorie deficit - 🥦Vegan/vegetarian? Cutting animal products = calorie deficit - 👀See where I'm going with this? - ✔You N.E.E.D a calorie deficit in order to lose weight. Believe it or not, you can achieve that *without* giving up foods you love. - 🤯That's right. *How* you choose to create that deficit is up to you. - ❓My advice? - ❗Think about what feels most sustainable. - ❌What doesn’t require you to cut out food that you can imagine living without? - 🛑Stop thinking about which diet's results are the most to jaw-dropping or which advocates make the biggest promises and PICK THE ONE YOU CAN SEE YOURSELF DOING LONG-TERM. - 💪Put all of your effort into that. After all, results that come via unsustainable means are likely to be very short-lived. - 📒For my clients, this means using using temporary food tracking as a means to educate themselves while keeping their eating in check so that they can lose weight and reach their goals without feeling deprived and restricted. - 👇If that sounds better than giving up all foods that start with "P", comment below & I'll send you a quick training on how to get started!
Get out of your own way . I set a goal to share my story and help people with their nutrition because I believe that we could all accomplish so much more if we just got out of our own way. . I think that idea applies on so many levels, even (especially?) nutrition and health: ensuring that you are fueled properly for whatever you endeavour to do is definitely step 1 in conquering the world :) . Going even beyond that, I believe that if people could just set their body insecurities aside and step confidently towards their goals, the world would be a better place for it. . How does that sound to you? Let's talk.
What happens to your body on a VERY low calorie diet?🤔 ⠀ 1️⃣ A decrease in your endogenous sex hormone production such as testosterone and a decrease in leptin (helps you burn fat.) 2️⃣Reduction in circulating thyroid hormones which are mainly responsible for regulating your metabolism and helping with fat loss. 3️⃣Decreased NEAT (non exercise activity thermogenesis) which is the calories you burn walking, chewing, thinking, etc. 4️⃣An increase in catabolic and acute (short term) inflammatory stress hormones such as cortisol. 5️⃣An increase in hunger cues and cravings aka HANGRINESS throughout the day. 6️⃣Feelings of deprivation and restriction which can lead to unwanted binges. ⠀ This is why it’s always my goal to feed a client the MOST amount of nutrition possible, with the LEAST amount of cardio to help them achieve their aesthetic goals. ⠀ Just because you CAN lose body fat very rapidly doesn’t mean you should. The goal for any fat loss phase shouldn’t be RAPID fat loss, it should be SUSTAINABLE fat loss. ⠀ By keeping your macros and calories as high as possible, while still seeing progress, you ensure that the results you are seeing will be SUSTAINABLE in the LONG RUN. ⠀ Isn’t life long change SO much better than transient results that only last a few months?!😉 ⠀ What are your thoughts on this? Would love to hear them in the comment section below. And double TAP if you agree SLOW PROGRESS is GOOD PROGRESS!👊👇❤️
#10yearchallenge during the last 10 years I have learned SO MUCH! In the photos on the left I had really just started my own personal journey into health and fitness as a personal trainer... working in a gym. Through the years, I have learned how to train and coach myself and also how to be humble enough to let someone else help and coach me. Even some of the greatest have help in one way or another... no shame here in having help🤷🏻‍♀️I have learned that fitness is my greatest outlet. I’ve learned to push my body in ways I never thought possible. I’ve learned how to use my past pain/heartaches in life and turn it into something great. And Most of all, I FOUND MY PASSION IN LIFE; Helping others accomplish their health and fitness goals. 😊💯🏋🏻‍♀️ #healthandfitness #yourpersonaltrainer
Healthy, delicious & versatile! Enjoy our Southwestern Corn & Edamame Salad on its own, with a serving of tortilla chips, or add it to a grilled shrimp taco. Yum! 😋Click on the RECIPES link in our bio to see how easy it is to make! . . . . . . . #aaynutrition #eatgoodfeelgood #healthyrecipeshare #healthylunches #healthydinners #healthydinnerideas #traderjoesforthewin #traderjoeslove #traderjoes #traderjoeslist #healthyweightloss #weightloss #onlinenutritioncoach #healthcoaching #nutritioncoaching #nutritionistapproved
Legs (that I felt) for days! 😅 How’s your January going?! Are you back into routine after the holidays? I say it every year but I love the energy in the gym in January! Everyone is super motivated and positive and there’s just a great January vibe! It’s an amazing thing when this whole fitness and nutrition thing becomes more than a New Years resolution, when it becomes a lifestyle. When you realize it’s not just about looking better, but about feeling better from the inside out. Fuel your body properly, move your body daily and not only see the physical benefits but the mental benefits as well- and then you’re hooked! My hope for everyone. ♥️ ————————————————————————🔹cable squat superset with walking curtsy lunges 🔹wide incline leg press superset with narrow incline leg press 🔹split squats with plates 🔹pulse squats on smith machine superset with plié plate squats 🔹walking lunges on treadmill (timed) ———————————————————————— #legday #gymworkout #fitnessmotivation #workhard #januarymotivation #girlswholift #personaltrainer #onlinepersonaltrainer #onlinenutritioncoach #smashfitness
❄️ “Minus 20 outside, but it feels like minus 28.” - Ottawa weather reporter ❄️ Dude. WHY?!? 😩 . I’m not normally a baby, but lordy. It has been c.o.l.d. ⛄️ in the capital this last month and I am walking around my apartment like a piggy in a blanket wearing my mom’s quilt just to stay warm 🐷🙈Even having to more seats at the coffee shop I was working at earlier today was a mission and a half 🏃🏼‍♀️ Not kidding, it took all my will power to get up and switch to a cold seat so I could charge my dying laptop 💻 I’ve been called a hardass before, but today? Mine’s frozen AF😰❄️ . Regardless of how cold it is outside, you’ll be warm on cozy in the insides after having a bowl of this creamy goodness 🍲 Oh, and if you’re in Florida or somewhere warmer than -10 degrees, don’t you dare comment on this post complaining about how cold it is where you are! Until you’ve experienced frostbite (@mdbudd 😉) we can’t talk about the weather. The one thing that we can talk about is how ridiculously easy to make and delicious this soup is though 🙌🏼 . Super simple butternut squash soup that will make you glow from the inside out like the superstar that you are 🌟Pairs perfectly with a dollop of coconut cream, toasted pumpkin and/or almonds and a roasted protein on the side 🍗🥩 . Recipe link is in the bio! Happy Monday team Mustard 😘 . . . #ottawa #ottawafood #ottawafoodie #ottawafoodies #ottawahealth #healthyottawa #holistichealth #holisticnutrition #holisticnutritionist #onlinenutritioncoach #vegansoup #paleosoup #ottawablogger #ottawalife #ottawaeats #ottawafood
**** FREE DOWNLOAD **** Over the last few weeks any spare time has been spent putting together this ebook for everyone to download for free. This is for anyone starting out with kettlebells along with anyone that feels they need to refine there skills a little (if your unsure then that probably includes you too!). It includes 6 short, sharp workouts that only need one kettlebell and a small amount of space and time. 20-30 minutes is all you need to reap the benefits from kettlebell training and feel top of your game. Follow the link in my bio and download your copy NOW!! Hope you find it not only useful but enjoyable!!! *** ONLINE SERVICES OPENING SOON *** #onlinecoaching #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #onlinefitnesstrainer #onlinenutrition #onlinenutritioncoach #chaseskill #kettlebelldeadlifts #kettlebellswings #kettlebellcleans #kettlebellsquats #militarypress #kettlebellexercises #turkishgetup #kettlebellworkout #kettlebellpractice #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strength #conditioning #fitness #12weekprogram #strongfirst #strongfirstuk #strongfirstinstructor #strongwomen #functionaltraining
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