Am excited for dinner this eve 😍😍
Learned a lot during this fast, number one being that it's always more of a mental game. And number two that if you're hungry try downing a pint of water first and then you'll probably realise you were just thirsty 😂👌🏽
⭐️PODCAST 22: EVAS SCOLIOSIS INTERVIEW WITH BRIAN KEANE: BODYBUILDING, BIKINI COMPS, GAME OF THRONES, THE BIRTH OF ‘SCOLIOSIS WARRIOR’⭐️
I have been working with my good friend @brian_keane_fitness the last 6 months to help set up my Online Scoliosis Coaching Business. We realized that I hadn’t done a podcast where I talk about my own Scoliosis journey. .
So today on the show we are talking about how I got into fitness, training/nutrition tips for the Scoliosis population, how bodybuilding helped my Scoliosis, my background as an actor and my stint on Game of Thrones .
Listen to the full episode on .
🎙Apple iTunes (link in bio) ⬆️
📲 Android Stitcher
That look you give when someone says women shouldn’t lift weights. 🤷🏽♀️ lol
Have you heard that before ladies?👇🏽
Also big shoutout to @mikes_perspective ! Best photographer I’ve worked with by far.
A huge congratulations to our Sweat Sessions 6 Week Challengers for an amazing effort ❤️
6 weeks of tough group workouts, nourishing and nutrient rich food, focused workshops and lots of sweat - our challenge is complete and the results were incredible! 🙌🏻
Our 10 challengers lost a combined total of over 150cm - and over 20kg’s. They blitzed their fitness testing - doubling max push ups and shaving up to 40 seconds off their 1k run.
Most importantly they gained the confidence and knowledge to continue on with the healthy lifestyle they’ve cultivated the past month and a half ❤️
Although physical transformations were a great bonus - the focus of the challenge wasn’t about who could lose the most weight. The focus was a healthy, sustainable lifestyle change. Gaining knowledge around nutrition and exercise to carry on after the challenge is long finished😊
Round two coming soon! 🙌🏻
Let’s talk about #progresspictures
We cannot rely on the scales ⚖️ as the only measure of progress!
Muscle is 18% more dense than fat. When you train weights, you may quickly add muscle whilst losing fat.
Your weight on the scales may stay the same, but your measurements and body composition will be changing.
Progress pictures keep us sane 🤪 show us that we are on the right track and our body is changing.
When we see ourselves daily, it is hard to notice differences. That’s why progress pictures are vital for keeping us on track as a true reflection of those changes over time
Here are some #toptips for taking progress pictures: -
Wear a bikini or sports bra and shorts. You want to actually see your body and not hide it under your clothes
Take at the same time, on the same day every week. Your body can look different in the morning compared to the end of the day. Make it part of your routine so that you don't forget to do it.
Take in the same place each week in the same pose. Lighting can make your body look completely different, so it’s important to take pics in the same conditions week to week, to make comparisons easy.
Take photos from the front, side and back - you will want to see your progress from all angles!
Whether your goal is to lose weight, build muscle or just to be healthier, you should be proud of your progress! Keeping track of it with progress pictures will also be a great tool on those days where you need an extra push. It’s great to look back and see how far you’ve come!!
Fitfam ShoutOut: @anita_herbert
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📈 Grow your Instagram organically overtime, attracting like-minded followers.
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CLICK LINK IN BIO ↖️
DM for a feature 📩
This programme is aimed for people who currently have little-to-no competency in handstand walks at the moment. 🤸♂️
The focus of this programme is to build core and positional strength in the handstand whilst also being able to control movement. Basing your training sessions off the benchmark hold will enable you to work for time frames that are achievable and also give you the right stimulus to be able to progress. If for any reason you find a certain session too challenging to complete, then revisit that session the next week and try to hit the reps / time frames given before progressing.
The 10 sessions (approx 30 minutes duration each) can be completed however you like. We would advise 1-2 days between sessions. Optimal would be 2 sessions per week. If you have made noticeable improvements after the 10 sessions, then repeating the programming basing you scores off your improved benchmarks time will be really effective to build on the improvements you have made!
Hit the link below or in our bio to get it hot off the press 😎
It will make a lovely little xmas present from you to you 🙃
The difference between men and women in sports 😳🤣 Is this true? What's your favourite sport?️️️️️️️️️️️️️️️️️️️️️
Follow us (@healthtutorial) for the best daily workout tips 💪
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👥 Tag a friend who'd like our profile
Who else is a little nervous for this week and all that needs to be done before Christmas 🎄?!?!
I mean it may be arguably the busiest week of the year right?!?!
Between hockey and wrestling practices, classroom parties, wrapping gifts and finishing up some last minute little things before the weekend we knew we had to have a plan in place to keep our nutrition somewhat on track.
Without a plan or prepping we’d be left to grab and go which never ends good 🤪
So taco salads, chicken out to grill later on and veggies to roast up quick!
It’s nothing crazy special or gourmet cooking but it will save us from eating out this week!!
It’s no surprise...
We here at Barbella love our pets! Like, really love them. So, we have started taking a portion of the proceeds and donating it to local animal shelters, along with the Humane Society of the United States.
What this means is that every purchase you make through Barbella will be put to its best use: SAVING THE PUPPIES!!😊
On a serious note, thank you so much for all of your support in our mission to create new beginnings for all these beautiful animals 🐶🐱
✨NEW VIDEO IS UP ON MY YOUTUBE CHANNEL✨
TASTING CRAZY OREOS W/ @jeffthenutritionist 🍪😁
❤️LINK IN BIO❤️
So glad to finally start this channel!
I’ll be posting more videos on my channel so make sure you subscribe to Jeff & I as we both start upload more content 🤗
About this video: We know we’re labeled as #fitnessinfluencers and people probably assume “they don’t eat junk food”, “they don’t go out and have dinner or drinks” AND we FLIP OUT over a cheat meal, feel GUILTY, and PUNISH ourselves by either starving ourselves or binge eating.
BUT WE DON’T! It’s NOT okay to feel guilty or to continue to binge eat after having a indulgent meal!
You can have you cake and be happy too!
Have your burger, your pizza, and move on! 🍔🍕🔛
✅Adjust the the meals you have the rest of the day, by making them cleaner and healthier than the one you just had!
BREATHE! Everything’s alright😌
it’s ok to enjoy your food especially the ones that aren’t glorified in the fitness world 🌎 💪🏻
Fast Food 🚙 💨
don’t forget to double tap and save/bookmark to refer back to later ❤️
one thing i feel keeps me moving towards progress is keeping myself fueled properly, especially when i have errands or know I’ll be away from home for a while.
idk about you guys, but I’d much rather save my treat meals for date night or family night than to grab fast food randomly.
i also know not having food on hand & getting to the hangry point of starving is a sure way to throw off the rest of my day.
so i spend 3min preparing my fast food & then I’m out the door!
grab your fav shake — I do 1 scoop of my superfoods + 1/2scoop vegan protein + 2tbsp peanut powder & just shake with water
i always boil eggs during meal prep, they keep well for the week & are great for grab & go.
i also cut up raw veggies during meal prep which also keep well over the week & are great on the go.
avocado is a great healthy fat, sprinkled w/ a little pink Himalayan sea salt & it’s hands down one of my fav foods!
fresh fruit is another yummy snack you can add — berries or apples are my fav.
i will also make sure to pack water, an extra shake packet just in case & then a protein bar OR nuts in case i am out for more than a few hours.
nothing is worse than being starving & thirsty while commuting or sitting in traffic.
hope this helps! ❤️🤗
what is your fav on the go snack?!
leggings :: Victoria’s Secret Sport knockout tight
nail color :: opi gel black cherry chutney
Forget the past but remember the lessons!⠀
Resumed crossfit today and the body is on 🔥⠀
AMRAP 30’ with team mate @rsmarialuisa 🤜🤛⠀
20 cal row each⠀
200 sit ups⠀
20 double KB step ups⠀
200 GTOH with plate⠀
slide ⬅️ left for today’s agility/HIIT wo & my post wo meal
don’t forget to double tap & save/bookmark to refer back to later ❤️
75days of showing up for myself with plenty of rest days & treat meals in between.
have not run in 3wks & have been missing our daily dog walks most of that time
BUT i have been showing up for my workouts & i can definitely tell a difference.
i feel amazing.
i have built my discipline and consistency muscle back up and that is extremely important
bc i really rely on my workouts to lift my mood as this is definitely one if not THEE toughest season of my life so far.
if you’re going thru a rough time, getting into a routine of at least 20min of getting your heart rate up will do wonders for your emotional wellbeing. just make a commitment to yourself to show up for yourself & don’t break that promise.
it won’t be easy. there will be days you don’t want to. but i can promise you’ll never regret showing up for yourself & it gets easier once you just start and keep going.
& if you ever need help getting started or staying committed, I’m only a message away📲📩
Happy Sunday friends!!
Sending you allllll massive love ✨❤️🤗✌🏽
CALLING ALL AMAZINGLY KIND, GENUINE, & REAL LIFE PEEPS 🖤
This is what 99 percent of my mornings look like -> sweat pants, coffee, lists, and a quiet house 🏠 . Sometimes I am at the table... Sometimes I am on the couch. I've come to realize that I am the most productive in the mornings 🤓. This has resulted in making my mornings my time of the the day to get a BIG ol' start on my to do list. You see every day I have a basic list of tasks that I want to complete for my coaching business. I work from a list to keep me on track (distractions are reallll - but minimized first thing in the AM), so I don't forget anything 🙈 (because let's be honest things get forgotten haha), & to keep things simple! This was how I started 2.5 years ago... and this is how I keep myself organized today too
Lots of times our BIG events & trips tend to be the highlight reel of coaching. Don't get me wrong - I literally countdown the months/days to them hahaha they are SO FUN... but this is my day to day. I connect with amazing individuals. I help people start or continue to work on their health/fitness goals. I share my own journey. & I create long-term friendships and connections along the way... because when I start working with someone --- that day 1, is the start of a lifestyle change. It's not just a challenge. It's creating a long-term plan & overcoming barriers along the way
This new year I am looking for 3 motivated, kind-hearted individuals that genuinely want to HELP people. I want to work one on one with you... go through our basic training... and get you started right. You don't need to be at your END goal... or a professional. BUT you do have to want to show up for your challengers & motivate the heck out of them 🖤. Think this may be for you - then let's chat some more & get your spot saved.
PS: I have some amazing intro gifts for these 3 spots too - Tis The Season 🎁🎄
And just like that...
THREE WEEK BOOTCAMP BOSSED 😎
Transformation pics coming at you later basically to prove the point I keep making:
*Do your workouts *Eat properly
And you will see results. It's honestly that simple.
Now excuse me while I go and enjoy some well deserved WATER and put up the Christmas tree 😂😂😂 as if I've timed a 72h fast to coincide with finishing a bootcamp 🙈🙈
Rest day is the best day. Why? So your muscles can heal! You pound on them 5 or 6 days a week! Let them take a freaking break!!! -
You don't need to torch your active calorie counts or sweat a lakes worth everyday of the week. In fact, I workout 5 days a week usually. I'm still seeing results!
Love your body and take care of your body 💕
This week’s workout was a ‘chief’ style format, which is intervals where you pretty much go HAM for 3mins, rest, and then go again! Your score being total reps completed across all intervals.😎
The workout went as follows;
"Whiteboard workout 8/12"
3 minutes work: 1 minute rest x 4
3 C2B Pull ups
6 Press ups
9 Box jumps @ 24/20"
Some of top scores from the weekend where;
@walshy1983 - 435
Alexis Bernard - 405
@sammyhalms - 333
@zoenew84 - 306
@luceambro - 270
Can you hold set a good pace and keep it up for all 4 rounds?😏
🎶 @escape_audio 🥛 @wheyduk
Ayer tuve mi primera competi de #halterofilia 😊Me quedé muy contenta, 5 válidos de 6, ninguna barra me cayó en la cabeza, me superé y me lo pasé muy bien.
La gente de halterofilia de Bizkaia son tod@s majísim@s y da gusto estar en mi equipo, por el buen rollo y por las risas siempre.🏋🏼♀️🏋🏽🏋🏻🏋🏽♀️
En 2019 mucho más y mejor 💪🏼🍀🎉