Started my week with : L E G D A Y🍑
I don’t like to brag (actually I literally never brag 😅🙈🙈) but I am super super proud of where I’m at, and how I got to this point - not by starving or going to any extremes but just by taking care of my body and nourishing it in all the ways it needed to be - Mentally & Physically 🧘🏻♀️
For anyone wondering I started my cut in April of this year and have taken it slow and steady to get here. (Comment below if you’d like to see a side by side transformation pic 🙆🏻♀️)
babes - Keep working, stay consistent, give yourself TIME, do not give up, ever.
Ily guys 💕
Es ist wieder Zeit für ne neue Challenge 🙌🏼 die grandiose @danilicious2.0
und ich dachten uns, etwas Retro ist auch mal ganz schick 😊
Unter dem Motto #retromugstyle
könnt ihr eure verstaubtesten Tassen mal wieder aus der hintersten Ecke hervorkramen ☕ .
Jeder von euch hat mit Sicherheit ein altes Schmuckstück an Tasse von Oma 👵 , ne Tasse aus der Jugendzeit 👧🏼 oder vom Flohmarkt und denen wollen wir jetzt zu neuem Glanz verhelfen 🤩
Egal ob Mugcake, fluffigster Fluff oder was auch immer, es muss nur in einer „RETRO“-TASSE serviert werden 🤗
Zu gewinnen gibt es leider keine Kartoffel 🥔 aber dafür eine neue Tasse im Retrolook und Goodies von mir und Dani 💖 die Gewinner werden via Lostopf ausgelost 🏆
Um dabei zu sein solltet ihr folgendes tun:
☝🏻folgt @danilicious2.0 @tassensprung
☝🏻kreiert was in einer alten Tasse
☝🏻verlinkt uns im Bild und Text und setzt den #retromugstyle
☝🏻liked das Bild und verlinkt jemanden der auch seine Raritätentasse zeigen soll 🎉
•Mehrfachteilnahme ausdrücklich erwünscht 🏆
Die Challenge startet ab jetzt und geht 2 Wochen, bis zum 4.9 um 23:00 Uhr!
Und nun an die Tassen fertig los 🚀 wir freuen uns auf eure Beiträge🎉💖
Eure Judy und Dani 💃🏽👯♀☕💪🏼🙌🏼🏆 hier seht ihr nen yummy #fooxfluff
in der Kaffee-Edition in der 70er senfgelben Tasse 🙊 #retro #foodstagram #eatclean #cleaneating #foodgasm #workout #fitness #fitfood #healthyfood #food #kuchen #eatcake #happymonday #coffee #proteinfluff #gesund #lecker #healthy #gymmotivation #gymfood #stronggirls #gymaddict #fitfood #fitness
Happy birthdays to one of my biggest fans! To say I'm head over heels for you would just be an understatment. I knew since the day you left for bootcamp that I wanted nothing more than to spend forever with you by my side. Thank you for always working so hard for us. Ill never be able to fully express my gratitude for you. Thanks for being a great brother to my sisters, son in law to my mother, ahhhmazing uncle to our sweet nieces and most importantly the best husband in the world. ❤ I hope you have an amazing day. Cant wait to celebrate with you on our mini vaca!❤
Short girls may feel me.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Longest walk out known to man because my 5’1 self hits the bar supports cause ATG...am I righttttt 💁🏻♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Squats felt ok worked up to 82.5kg for 4 reps, bit slow but after a week off drinking and eating it’s some what understandable. BUT I’ll be back on top form soon enough 😎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, honesty time 📝 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anxiety levels are high ❌
Mindset isn’t 100% as I’d like it to be. Mainly due to a MAJOR life change ❓ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have made the decision to leave my current job and move onto pastures new 😱 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ll be a smol girl in the big city but I need to practice what I preach and take the leap out of my comfort zone 🏃🏻♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Personally change never sits well with me, never has but maybe that’s just me 🤷🏻♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT no growth happens by staying in the same place. So here we go ‼️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Does anyone else struggle with life changes? Or even just small changes out of your norm? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#leanneslessons #masteryourmindset #mindsetmatters
There’s no better way to start the week than with a run or a workout 🏃🏽♀️ I made sure to leave the office at a reasonable time today so I had the chance (and energy) to be active! 💪🏼 I dropped my stuff off at my gym in the Pall Mall area and ran around Hyde Park. It was SO wonderful, it cleared my head and really lifted my mood. ☺️ Then I got home and inhaled avocado and eggs on toast... 😜🏃🏽♀️🏃🏽♀️🏃🏽♀️ What’s your favorite workout or gym class to do on a Monday? ☯️
Your exercise classes are fucking up your progress
MOST IMPORTANT THING: if they work for you than that’s ALL that matters. If you’re happy, seeing results you want, achieving your goals & it works for your life & wallet than it works. DO YOU. Exercise classes can be great (esp for camaraderie & socialization) & finding anything you LOVE is 👍🏻
If classes are your THING this post is not for you. But if you’ve been going to class after class, (maybe even 2x a day!) & you’re still unhappy with results, not seeing progress, frustrated with how your body looks & feels, it’s time to reassess.
There’s a difference btw exercise & training. Most classes are designed as stand alone workouts. They’ll get you sweaty in the moment, but aren’t best for continuously losing body fat, increasing strength & achieving long lasting results.
It’s hard to manage & measure progress & track results if you’re doing all different kinds of classes with all different kinds of exercises with all different instructors & because they usually involve no weights, or very light weights, the only option to “progress” is to do more - more reps and/or more classes. And more is NOT always best.
You’re chasing the burn, the sweat, the soreness & calorie count. How much you sweat or how sore you get is NOT indicative of how beneficial a workout was. Pain is a sign of something wrong not one of progress, & calorie counters are wildly inaccurate. Trying to lose weight? That’s nutrition’s job. Strength training is what will keep & build your muscles. Your diet will handle the fat burning, not your exercise. To see muscle definition you NEED muscle & the only way to build them is with progressive resistance training.
There’s nothing quite like smashing some heavy-to-you weights. Barbells, kettlebells, dumbbells, whatever. You will not become stronger with 3 & 5lb weights. YOU are stronger than that. You can handle more than that right now, even. Think you’re not strong enough, lean enough, experienced enough? You are. There is no one that won’t benefit from strength training, no one who couldn’t stand to be a little stronger. NO ONE. Don’t shortchange yourself (& your future results).
It was way more fun to teach a class for the national team, than I show in this pic. Good pic tho. I look good. Yess! @antonturkalj
's jawline too 😏🔥 #norizknoreward #rizk
My penultimate HIIT session at Mossley Health & Fitness Centre was ACE tonight.
I deliberately upped the ante and made the workout harder than ever before. Everyone who attended certainly levelled up and impressed me so much tonight. I have seen an amazing amount of progress in everyone who has been coming along to my class for these past 14 weeks. Super proud 😍 ***NO SESSION NEXT WEEK DUE TO THE GYM BEING CLOSED IN THE EVENING AS IT'S A BANK HOLIDAY*** ***MY FINAL HIIT CLASS IS ON MONDAY 3RD SEPTEMBER*** Hayley
AKA The Bar Belle x
#fitness #fatloss #metaboliceffect #healthy #strongmen #stronggirls #girlsthatlift #Mossley #personaltrainer #personaltraining
It is officially 2 days until holiday which is absolutely mad be cause it was booked in like may and has come around so quickly🙋🏻♀️!!! For those of you that dont know, im going away for four weeks to borneo and indonesia 🇮🇩 This means that I probably will only be able to go to the gym 3-4 times in that whole time (if i find one idk)and i am actually quite looking forward to a break🤷🏻♀️
Tbh these four weeks are going to be very busy (with a planned week of relaxation in bali at the end) travelling all over so the gym will definitely not be my priority. Im going to be coming up with a few lil hotel room workouts to do that will probably be about 20 minutes (hmu if u want me to post these?) and hopefully ill find a few places to run around to keep up my half marathon training, but if not i will just pick up where i left off ( ran 10 miles yesterday didn’t i💁🏻♀️). My main focus of the time a way will be to enjoy it and live my life without worrying about going to the gym and what not🙅🏻♀️
P.s how caaaute are these @wearwolfclothinguk
leggings tho, this colour is acually amazing these might just be my new faves
P.p.s dont ask me why i look like a flamingo (apple give me a flamingo emoji pls)
P.p.p.s did i over use this lady🙋🏻♀️ sorry x
Take a deep breathe, collect your thoughts and exhale the stresses of the day 🙏🏼
Congratulations you made it through Monday, let’s smash this week 🙌🏼
You don't just accidentally bulk up and grow muscle.... It takes a LOT of mental and physical preparation, so stop with this nonsense about "I don't want to get too big" 😂
Aim for PROGRESS, aim for STRENGTH, and aim for HEALTH above all 💪💞 @teamvpf
Stop looking to the left and stop looking to the right... take it' so worth it... one decisoion, minute, hour, day, week or month at a time! They all add up! For me, I hate to feel bound and restricted so I ease up sometimes, but I am always mindful of my goal... and the fact that I must keep going. I have developed the mindset... a characteristic trait to never stray too far for too long as to not undue my progress. Do I platuea or prolong my own progress? Yes... but I am ok with that. I learned a few months back that this is a journey, a marathon not a race, a lifestyle, MY LIFE, I design it. I don't have to beat myself up or spin into whirlwind of guilt, depression, anxiety or defeat...cause that only leads to more of the same. I pull my straps up and keep going! Anyhow, I said all that to say... pave your own paths. Stay focused on your own journey. Be proud... own you... keep going... never give up, mind your damn business and don't give two shits about what others are doing or hv to say!!
Fun fact: I don’t know how to swim 🤭but I always like me a good adventure tho. 😎✌🏽🚣🏽♀️ #weekendvibes
The best things in life are not THINGS... they’re MOMENTS!! With that being said, thankful for this moment that allowed me and @h_whittaker_
to meet up and began a friendship to come! 🙏🏾 yasssssss💪🏾💪🏼 #wecute
If you get tired learn to rest, not to quit.
Life gets hard and we get busy. Sometimes we have multiple days in a row where things just aren't going our way and by the end of it we're both physically and mentally exhausted.
When this happens it's okay to take some time away from the gym or whatever other exercise we may tend to do. ...
Exercise definitely helps with boosting endorphins, producing serotonin, and providing us with energy. In an ideal world we would all just hit the gym after a shitty day and feel better afterwards. But we don't live in utopia so instead we choose rest because that's what we need.
We all need to listen to our bodies and rest at times but that doesn't mean we should also be going on a bender of junk food and alcohol at the same time. We still need to treat our bodies with respect and give them the nutrients they need and deserve.
Have you recently gone through a period of rest? Are you ready to jump back on that horse and knock out some awesome workouts? That's where I am today and I can't wait to get my sweat on!!
We are now open | sign up through @mindbody
or our website boutboxingusa.com 🥊
115kg 4x4 (last set)
some benchies of course
coming back nice and strong 😎 I had to itch my eye so bad this entire set
8 weeks out or something like that, idk I’m just going to WA to see the gum wall and hit some heavy singles
#BBPL #BentBarPL #57kg #rawnats2018 #GLAMOROUS #YEH
Some fun and play after some weightlifting and then joining todays workout at the box👌🏼
Last of 3 sets in the video.
Decided to do one week of «do what you want» and turning down the volume a bit after some days completely off. AND eating loads and gaining some😏
It is necessary to take a few steps back sometimes, and just enjoy training and recover more than usual. Don’t be fooled by athletes claiming they don’t need it, because everyone does!
@theprogrm #gymnastics #deload #ringwork
𝗦𝗨𝗡𝗗𝗔𝗬𝗭 𝗦𝗪𝗜𝗧𝗖𝗛 𝗨𝗣 𝗦𝗘𝗦𝗦𝗜𝗢𝗡: (𝗻𝗼𝘁 𝗮𝗹𝗹 𝗳𝗶𝗹𝗺𝗲𝗱)
1A: T-bar sumo squat (my new favourite of performing the sumo squat. Can go heavier when doing this variation whilst still maintaining control) 𝟰𝗫𝟭𝟬-𝟭𝟮
1B: X-treme grippy banded lateral steps 𝟰𝗫𝟯𝟬
2: Sumo deadlifts (deadstop each rep) 𝟰𝗫𝟴-𝟭𝟬
3A: Dumbbell Bulgarian split squats (slow eccentrics with a pause) 𝟮𝗫𝟴
3B: Bodyweight Bulgarian split squats 𝟮𝗫𝟴-𝟭𝟬
4: Side on, single leg press (superset each leg) 𝟯𝗫𝟭𝟮
5A: Cable pull throughs using handle (control these, glue feet down, neutral spine throughout whole movement, drive the glutes through hard) 𝟰𝗫𝟭𝟱
5B: Leg/Quad extension 𝟰𝗫𝟭𝟱