Still on a high from yesterday or the sugar rush hasn’t worn off yet..... 🤷♀️ no regrets. Goodbye 63 weight class. Hello 64.. for now. This @oatly Vanilla custard from yesterday’s food fest was just LUSH 😭❤️😩 maybe 74 is do-able... 😏 jks.
I'm so excited to finally be back at the gym with a full range of motion 😂 One of my favorite exercises = cable side kicks! 🍑 They're soooo good for working on that "side booty" and really help isolate the muscles in that area. And I've have definitely noticed a big difference in my shape too 🙌#bootybuilder#NoPainNoGain#Sweat
Day 5 of #100dayhappychallenge tea and a good book! This book was recommended to me by my coach @rubycherie.coachingspecialist and I finally took the time to read it today! Definitely recommend it to everyone!
Can’t wait to be reunited with my @unit27thailand side bae @tamarameyerfitness who won her pro card in the WBFF over the weekend! A MASSIVE CONGRATS to you woman! So proud of you and all of your hard work - I can’t wait to slay with you this weekend ❤️😍 #unit27thailand#wbff#girlgang
Three wise women once said, you’ve got to remove the bad, to make room for the good ✨💛
Make sure if your glass is overflowing, it’s spilling over with everything and everyone that fills your heart with love and laughs, every damn day!
Happy Monday Lovers!
If you haven’t been to Aesthetico Fitness, now is the time to give it a try!
Hour long workouts that will push you to YOUR limit. All fitness levels welcome! If you are just starting your fitness journey and want to set your own pace you can, or if you want to be left a quivering mess afterwards, we can arrange that too 😉
We are offering a FREE WEEK to any of our social media friends that haven’t been before, so you can come and try various classes over 7 days.
Plus if you join up after your 7 days, we’ll knock $50 off the joining fee!
Shoot us an inbox to arrange the start of your week, there is no better time to start your fitness journey, or take your training up a notch or ten than NOW!
🔷LET'S TALK PROTEIN🔷
In the last few days, I've had several people approach me about 'Where to start'. To each person my answer has been simply, eat more PROTEIN.
We humans, women in particular, seem to push protein to the side. Instead, we focus on our carb and fat intake. Don't get me wrong, these are important factors, but let us not forget the muscle building power house that is, protien. ⏩Start small. Make an effort to have a protien source at each meal. That could look like the following:
Salmon (or your favorite fish) 💠My go-to lately has been Whey Protein Hot Chocolate. ☕ (Pictured)
-Shake the whey protein powder in a shaker bottle with 8-10oz of water💧 (or your liquid of choice)
-Place in a large, microwaveable mug
-Heat for 1 min 30 secs
-Top with whipped cream 👌
The smallest changes can make big waves. 🌊
Smash you later. 💚💪 #StrongBodyStrongMind#StrongWomen#chickswholift#protein#Hotchocolate#Powerlifting#fitness#JourneyToSheHulk#fitnessmotivation#cosplay#shehulk#nerd#geek#marvel#food#health
Let’s talk PROBIOTICS 🤪
The human gut is a huge complex ecosystem where microbiota, nutrients and host cells interact extensively, a process crucial for the gut homeostasis and host development with a real partnership.
Any dysbiosis could have negative consequences in terms of health and many diseases have been associated to impairment of the gut microbiota.
Probiotics are live bacteria and yeasts that positively modulate the gut microbiota to prevent or treat diseases. Your body is full of bacteria, both good and bad.
Probiotics are often called the ‘good’ or ‘helpful’ bacteria because they help keep your gut healthy.
They exert there beneficial effects through various mechanisms including lowering intestinal pH, decreasing colonisation and invasion of pathogenic organisms, and modifying the body immune response.
There are many types of probiotics including lactobacilli (found in yogurt and other fermented foods), bifidobacterium and some yeasts like saccharomyces boulardii. Different probiotics have different effects.
The potential application of probiotics includes prevention and treatment of various health conditions and diseases including gastrointestinal infections, inflammatory bowel disease, lactose intolerance, allergies, SIBO, IBS, skin diseases such as Ecezma, constipation, diarrhea and even depression. 🌱 ~ @coachjakecarter 💪🏽 ~ @benefit_s.a.p @obsessed.gymwear @strandfitness @makfitness @bodybeyondtownsville
We hear some of you may have signed up for Miss Muddy and now are looking at an empty weekend... So we'd like to offer you 30% OFF our next event in WA!
October 27+28 in Donnybrook WA, it's coming up quick - contact firstname.lastname@example.org to let us know and provide proof of your MM purchase and we'll send you a code to join in all the fun!
Offer valid until Friday 19th October at MIDNIGHT.
Don't miss out just because of some unfortunate circumstances. We have a muddy course to suit every level - our FULL course is 10km and 30+ obstacles, while our HALF course is 5km and 21+ obstacles. Take on the challenge, have a blast and make some new friends while you're at it.
Sign up today and we'll see you out on course!💪🏻
Love, the True Grit Fam
One of the most common complaints I hear when it comes to training is not having the time. .
The reality is the time doesn’t create itself, you have to make it.
Just like any other appointment, you should book in your training times each week as a commitment to yourself. .
Admittedly, there will be days where it may not work out but it’s about creating that consistency and keeping your goals front of mind. .
I book my training times into my calendar alongside my other commitments.
What moves can you make to make time for yourself and your goals?
How to curb sweet cravings on prep/diet? Switch your thinking from, “I can’t eat ___.” to “I get to eat ___.” Honestly, the power of positive thinking! I find myself way less focused on sweets when I think in the positive rather than the negative. We always seem to want what we can’t have:) This is my go to! I choose to eat my carbohydrates as my dessert, and have my protein and veggies as my meal. It’s delicious, and totally part of my meal plan! Powdered Stevia IMHO tastes like booty, but ALL the @sweetleafstevia flavors are friggin game changers! Rice, a dash of almond milk, cinnamon, and Stevia to taste. #figureprep#meal#food#healthy#chickswhoeat#chickswholift
❌❌ YOUR WORST ENEMY ❌❌ 🥗🏊🏼♀️When your trying to improve your health whether it be eating right or moving more, we have a few enemy’s that stop us dead in our tracks.
Want to know what I think is the worst .... 🥁 🥁 Complaining 🤭. We have a choice whether we want to complain, but the trick here is the more you focus on the stuff that is not going your way or the things you dislike, the more overwhelming it will be.
So let’s kick that in the 🍑. The more you focus on the things that are going right in your life, and the more you focus on what we take for granted, the result will be that you are more grateful and overwhelmed with the success and your progress. 🤬When you focus on the negative and complain, your progress completely gets thrown off track. 🤔 When you tell yourself “I want to loose a dress size” but then you complain every step of the way, right... 📃You complain about working out - wall balls (I hate these), 😡 you complain about getting up to workout, you complain that you miss out on all the alcoholic beverages 🍹, you complain that your just not loosing body fat... etc...etc.. ❓You know what’s wrong with all this complaining... You have been telling your 🗣🧠 that this healthy goal of yours is linked to pain and suffering. 💭 Instead of thinking, this healthy goal will make me feel 💯 healthier, energised, and all the good things associated with being healthier.... Your 🧠 is now thinking this goal is making me suffer, it’s bad for me, I shouldn’t be doing this.. and as a result your subconscious will do everything in its power to make it stop 🛑
Ps. I have developed a bunch of FREE items and tricks to help get you on your way to winning on your health journey.
Message me or comment below what your struggling with and together we can discuss how to kick this in the 🍑
Justice is a dish best served cold because if it were served warm, it would be justwater.
Kick ass workout this morning, workouts are better when your stress levels are low af, you eating carbs, you have no man problems and the booty is growing. .
Peep my shirt though, you need this in your life, so go to @majormusclenutrition and get one, k? Okaaaaaay🤘🏽🦍
While a lot of women already know this, there are some who believe that lifting weights will make them look manly and unattractive. When really, it is the exact opposite which is the truth.
WHEN WOMEN LIFT HEAVY WEIGHTS by @syattfitness
📸 --> @syattfitness
🦄Listen. Women are strong as hell and should be lifting like it. They shouldn't feel weird about going into the weight room. They shouldn't feel judged or out of place or uncomfortable. Women should walk into the gym without a second thought, toss some heavy weight around, and feel good about themselves - confident and strong and powerful.
Lifting weights does way more than just the boring stuff like increase bone density and improve your metabolism and blah blah blah. Lifting weights and gaining strength gives you a confidence within yourself unmatched by anything else. And in a world where women are often told to be smaller and and lesser and softer and quieter...lifting heavy weight is, I think, one of the best things we need to encourage them to do.
Lifting heavy weight does more than strengthen your muscles. It strengthens your mind and confidence and sense of self. It gives you an opportunity to identify a weakness, target it, work on it, overcome it, and turn it into a strength. That is amazing. And every one of us - men and women - should be doing it in some form.