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Winter Schedule No.1 comes to a close. Eleven weeks of solid work delivers a deepening base without creating my old enemy, extreme fatigue. A look at the right of the graph shows a plateau starting to emerge as my body got used to the workload and stopped ‘compensating’, i.e. getting fitter. Next week’s Assessment will tell me where my new power/heart rate boundaries are and set me off on a new schedule.
The 2019 racing season gets a little bit closer #wintermiles #summersmiles #basebuilding #fitter #leaner #TeamSwift #timetrials #goals #trainingpeaks
Winter Schedule No.1 comes to a close. Eleven weeks of solid work delivers a deepening base without creating my old enemy, extreme fatigue. A look at the right of the graph shows a plateau starting to emerge as my body got used to the workload and stopped ‘compensating’, i.e. getting fitter. Next week’s Assessment will tell me where my new power/heart rate boundaries are and set me off on a new schedule. The 2019 racing season gets a little bit closer #wintermiles  #summersmiles  #basebuilding  #fitter  #leaner  #TeamSwift  #timetrials  #goals  #trainingpeaks 
Day 2 was a home workout after stretching and warming up I hit the tyres till I couldn't do no more 5 times hit some press ups and threw in some kettlebell work and finished off with some arms. 
Took it light till I'm back in the swing of things but 30 mins aday was all it took to get fucked. 
#homeworkout #gymlife #fitfam #food #cardio #whateverittakes #fitspo #instafit #fittness #fitter #leaner #stronger #letsdothis #noquitting #conditioningwork
A special mention to these 2 beautiful ladies  @dawnp1967 @kalaconnor 🏆🏆 Dawn on receiving the Member of the Year Award 🥇 and Kala for receiving the prestigious Paul Hughes Award 🤗👏👏👏👏👏👏 there are not enough words to describe these two so will keep it short and sweet , they both train hard, consistently and with a smile on their face and push themselves each time they come, they are both brilliant human beings and are a credit to the gym, their contribution to the gym has been more than above and beyond 😁 they have literally become the fabric of Roar 🦁😘🤗👏👏👏👏 Only one more award to give out 👀#awards #bestgymever #sanctuary #bestmembersever #gymmotivation  #motivate #inspire #success #mis #motivateinspiresucceed #fitness #personaltraining #personaltrainer #gym #gymlife #fitter #leaner #faster #stronger #flfs
A special mention to these 2 beautiful ladies @dawnp1967 @kalaconnor 🏆🏆 Dawn on receiving the Member of the Year Award 🥇 and Kala for receiving the prestigious Paul Hughes Award 🤗👏👏👏👏👏👏 there are not enough words to describe these two so will keep it short and sweet , they both train hard, consistently and with a smile on their face and push themselves each time they come, they are both brilliant human beings and are a credit to the gym, their contribution to the gym has been more than above and beyond 😁 they have literally become the fabric of Roar 🦁😘🤗👏👏👏👏 Only one more award to give out 👀#awards  #bestgymever  #sanctuary  #bestmembersever  #gymmotivation  #motivate  #inspire  #success  #mis  #motivateinspiresucceed  #fitness  #personaltraining  #personaltrainer  #gym  #gymlife  #fitter  #leaner  #faster  #stronger  #flfs 
Client doing 60:Second 60lb resistance #Will-Power #Sprints. Indoor #Speed #Power & #Conditioning #Training with power harness. Get #Better #Faster, #Stronger and #Leaner!#stayfocusedandbevictorious #USAWeightlifting #Certified #SportsPerformance Coach and #USATF Certified Coach www.ProTrainerUSA.com &
www.WillPowerFitness.com
Snapshot of yesterday’s #benchpress. 5 sets x 12 reps. I advise my clients to make sure they keep one or two reps left in the bank. Here I am #lifting for 12 reps, so I select a weight that I am confident I can manage for 13 or 14 reps. The reason being, when you lift, and you lift heavy or with high volume, you not only risk fatigue to the #muscle but also your central nervous system. If you #train fairly frequently, maxing out and fatiguing your CNS can make it difficult to string consecutive #training days. Keeping one or two #reps left in the bank can allow you to challenge yourself sufficiently without hitting it too hard. Disclaimer: if you are training for a #sport or lifting #competition, your focus might be slightly different. But for the average gym goer looking to get a littler #leaner and #stronger, it is not necessary to "max out". #health #fitness #strength #training #exercise #workout #gym #lift #personaltrainer #cleaverfitness #kempston #bedford #bedfordshire #onlinepersonaltraining
Snapshot of yesterday’s #benchpress . 5 sets x 12 reps. I advise my clients to make sure they keep one or two reps left in the bank. Here I am #lifting  for 12 reps, so I select a weight that I am confident I can manage for 13 or 14 reps. The reason being, when you lift, and you lift heavy or with high volume, you not only risk fatigue to the #muscle  but also your central nervous system. If you #train  fairly frequently, maxing out and fatiguing your CNS can make it difficult to string consecutive #training  days. Keeping one or two #reps  left in the bank can allow you to challenge yourself sufficiently without hitting it too hard. Disclaimer: if you are training for a #sport  or lifting #competition , your focus might be slightly different. But for the average gym goer looking to get a littler #leaner  and #stronger , it is not necessary to "max out". #health  #fitness  #strength  #training  #exercise  #workout  #gym  #lift  #personaltrainer  #cleaverfitness  #kempston  #bedford  #bedfordshire  #onlinepersonaltraining 
Interested in working with Goals Fitness in 2019? 
Goals Fitness has some really exciting developments coming in the new year!

#Goals #onlinecoach #strengthtraining #leaner #fitter #stronger #fitfam #irishfitfam #torontofitfam
Did it hurt @cookie_vicky 🤔😂 #personaltrainer #g4bideford #fitness #fitfam #goals #2019 #achieve #fitter #stronger #leaner
Frustrated with the yo- yo effects of dieting?  Tired of being hungry, short tempered and emotional?  If so, invest in yourself (or someone who is struggling) with my interactive educational bundle -  Nutrition for Weight Loss. .
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During this presentation, I explain the truth about burning body fat versus making the scale show a loss of weight due to dehydration.
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After walking through this process… You’ll understand why the mainstream weight loss programs out there are designed to fail and are actually unhealthy.  I am proud to say that EVERY person that has listened and followed has experienced - better sleep, more energy, smaller clothes and decreased body fat!
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Not only will you discover the truth about dropping body fat, you will realize how simple it is to implement and sustain resulting in a healthier, leaner you! .
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Click on the website link above and visit the program tab for more details.

#educateyourself #truth #truthaboutbodyfat #resultsdontlie #stoptheinsanity #sustainable #provenprocess #provensystem #nocatch #leaner #protein #carbs #fats #lean #dietsdontwork #weightloss #strengthtraining @garmin #nutritionallygreen #energyfuel  @ouraring @paleoranch
Frustrated with the yo- yo effects of dieting? Tired of being hungry, short tempered and emotional? If so, invest in yourself (or someone who is struggling) with my interactive educational bundle - Nutrition for Weight Loss. . . During this presentation, I explain the truth about burning body fat versus making the scale show a loss of weight due to dehydration. . . After walking through this process… You’ll understand why the mainstream weight loss programs out there are designed to fail and are actually unhealthy. I am proud to say that EVERY person that has listened and followed has experienced - better sleep, more energy, smaller clothes and decreased body fat! . . Not only will you discover the truth about dropping body fat, you will realize how simple it is to implement and sustain resulting in a healthier, leaner you! . . . Click on the website link above and visit the program tab for more details. #educateyourself  #truth  #truthaboutbodyfat  #resultsdontlie  #stoptheinsanity  #sustainable  #provenprocess  #provensystem  #nocatch  #leaner  #protein  #carbs  #fats  #lean  #dietsdontwork  #weightloss  #strengthtraining  @garmin #nutritionallygreen  #energyfuel  @ouraring @paleoranch
For your healthy plan, "I will do it tomorrow" means same as "I am not going to do" Do  it now and least one front kick or one punch! Better sore than Sorry! #lynnma #beverlyma #Middleton a #danversma #peabodyma #westpeabody #topsfieldma #boxfordma #northandover #southhamilton #wenham #wakefield #northreading #lynnfieldma #tjmaxx  #learn #learn #taekwondo #quotes #honor#taekwondofamily #life #wayoflife#health #challenge #leaner #kidsproducts #blackbelt
For your healthy plan, "I will do it tomorrow" means same as "I am not going to do" Do it now and least one front kick or one punch! Better sore than Sorry! #lynnma  #beverlyma  #Middleton  a #danversma  #peabodyma  #westpeabody  #topsfieldma  #boxfordma  #northandover  #southhamilton  #wenham  #wakefield  #northreading  #lynnfieldma  #tjmaxx  #learn  #learn  #taekwondo  #quotes  #honor #taekwondofamily  #life  #wayoflife #health  #challenge  #leaner  #kidsproducts  #blackbelt 
CBR 125 R !
CBR 125 R !
SNOW DAY AUCTION!! While we are snowed in and waiting for our power to come back I figured I'd throw a few auctions to pass the time. First one up is this gold ruby topped shotglass with a silver fume implosion. Bidding will start at 0 and go in increments of 5. I'll call it in the next couple hours. #rickertglass #glassofig #bestofglass #glassofnc #ashevilleglass #whiskey #whisky #bourbon #rye #scotch #beer #pintglass #shotglass #whiskeyglass #leaner #cupsofig #drinkware #whiskey #whisky #barware
SNOW DAY AUCTION!! While we are snowed in and waiting for our power to come back I figured I'd throw a few auctions to pass the time. First one up is this gold ruby topped shotglass with a silver fume implosion. Bidding will start at 0 and go in increments of 5. I'll call it in the next couple hours. #rickertglass  #glassofig  #bestofglass  #glassofnc  #ashevilleglass  #whiskey  #whisky  #bourbon  #rye  #scotch  #beer  #pintglass  #shotglass  #whiskeyglass  #leaner  #cupsofig  #drinkware  #whiskey  #whisky  #barware 
Excuses Dont Burn Calories 💦 👌Looking forward to a magic week of changing lives @sweat_1000. 
#sweat1000 #challengeyourself #change #capetown #houston #johannesburg #s1k #fitter #faster #leaner #stronger
PROGRESS UPDATE: 
Ft the toilets 🤷🏻‍♀️ - I don’t always realise how much progress I make until someone points it out and in moments like that I realise that actually, I am doing okay🙌🏻. - diet is not exactly my strong point at the moment 😂 but it’s getting cleaner and hopefully I’ll end up more leaner 😝. - Im not one for New Years resolutions, but 2019 goals is definitely to carry on the progress. - - find yourself a partner that will support you and motivate you and push you to do your best like mine does 💕#gym #progress #gymgoals #samsunggearsport #pure #motivation #gymshark #leaner #selfie #womensbest #sundayvibes
PROGRESS UPDATE: Ft the toilets 🤷🏻‍♀️ - I don’t always realise how much progress I make until someone points it out and in moments like that I realise that actually, I am doing okay🙌🏻. - diet is not exactly my strong point at the moment 😂 but it’s getting cleaner and hopefully I’ll end up more leaner 😝. - Im not one for New Years resolutions, but 2019 goals is definitely to carry on the progress. - - find yourself a partner that will support you and motivate you and push you to do your best like mine does 💕#gym  #progress  #gymgoals  #samsunggearsport  #pure  #motivation  #gymshark  #leaner  #selfie  #womensbest  #sundayvibes 
Our last Body Transformation Camp of the year finished last week. I just want to congratulate everyone who has taken part in all the camps this year 👏👏👏👏👏👏 the effort, dedication and commitment you have shown in the sessions this year has been outstanding 🤗🤗 The results speak for themselves 👏👏👏A special mention goes to Emma @emma113108 who received the 12 Week Body Transformation Award🏆, losing 13cm and 9lbs👀, Emma’s fitness improved dramatically, has a healthier relationship with food, has a better understanding of exercise and is continuing her fitness journey by joining the gym as she feels comfortable in the training environment and “actually “ looks forwards to the gym 🤗💪 Well done Em 😘🤗👏👏👏👏👏👏 New Body Transformation Camps starting 14th January 2019  #awards #bestgymever #bodytransformation #bodytransformationcamp #gymmotivation  #motivate #inspire #success #mis #motivateinspiresucceed #fitness #personaltraining #personaltrainer #gym #gymlife #fitter #leaner #faster #stronger #flfs
Our last Body Transformation Camp of the year finished last week. I just want to congratulate everyone who has taken part in all the camps this year 👏👏👏👏👏👏 the effort, dedication and commitment you have shown in the sessions this year has been outstanding 🤗🤗 The results speak for themselves 👏👏👏A special mention goes to Emma @emma113108 who received the 12 Week Body Transformation Award🏆, losing 13cm and 9lbs👀, Emma’s fitness improved dramatically, has a healthier relationship with food, has a better understanding of exercise and is continuing her fitness journey by joining the gym as she feels comfortable in the training environment and “actually “ looks forwards to the gym 🤗💪 Well done Em 😘🤗👏👏👏👏👏👏 New Body Transformation Camps starting 14th January 2019 #awards  #bestgymever  #bodytransformation  #bodytransformationcamp  #gymmotivation  #motivate  #inspire  #success  #mis  #motivateinspiresucceed  #fitness  #personaltraining  #personaltrainer  #gym  #gymlife  #fitter  #leaner  #faster  #stronger  #flfs 
Here is a progress photo from one of my clients. Look how this young man has changed his body through good nutrition and exercise.

This year Cammy has lost an amazing 4 stone in weight, become more confident, strong, leaner and increased his fitness levels.

It's been a pleasure helping this man on his journey.

If you are struggling in the gym and need help, please don't hesitate to get in touch .

#personaltrainer #personaltraining #strengthandconditioningcoach #puregym #puregymfortkinnaird #weightlosstransformation #strength #leaner #confidence #lovewhatido
Here is a progress photo from one of my clients. Look how this young man has changed his body through good nutrition and exercise. This year Cammy has lost an amazing 4 stone in weight, become more confident, strong, leaner and increased his fitness levels. It's been a pleasure helping this man on his journey. If you are struggling in the gym and need help, please don't hesitate to get in touch . #personaltrainer  #personaltraining  #strengthandconditioningcoach  #puregym  #puregymfortkinnaird  #weightlosstransformation  #strength  #leaner  #confidence  #lovewhatido 
Where’s Santa 🎅🏻. Great time at the Portsmouth RNLI Santa Run today.  First time I’ve done this and it’s my 2nd 5K event this year.  That’s 2 more than I ever thought possible 👍🏃‍♀️🎅🏻🏃‍♀️🎅🏻🏃‍♀️🎅🏻🏃‍♀️🎅🏻#stronger #leaner #fitter #santarun #rnlisantarun #portsmouthrnli5k #5k  #running #sundayrunday #funrun #portsmouth #southsea #castlefield #runpompey
Do you still remember your new year resolution? 
that is your setting goals matter if don`t remember! 
we have clear structured program!! Black Belt Club!! Taekkwnod Do-it!!! !#lynnma #beverlyma #Middleton a #danversma #peabodyma #westpeabody #topsfieldma #boxfordma #northandover #southhamilton #wenham #wakefield #northreading #lynnfieldma #tjmaxx  #learn #learn #taekwondo #quotes #honor#taekwondofamily #life #wayoflife#health #challenge #leaner #kidsproducts #blackbelt
Do you still remember your new year resolution? that is your setting goals matter if don`t remember! we have clear structured program!! Black Belt Club!! Taekkwnod Do-it!!! !#lynnma  #beverlyma  #Middleton  a #danversma  #peabodyma  #westpeabody  #topsfieldma  #boxfordma  #northandover  #southhamilton  #wenham  #wakefield  #northreading  #lynnfieldma  #tjmaxx  #learn  #learn  #taekwondo  #quotes  #honor #taekwondofamily  #life  #wayoflife #health  #challenge  #leaner  #kidsproducts  #blackbelt 
Are You Learning about Ethical Hacking?? _
 testing every possible to being anonymous everyday.. but i m learnt there are also lot of possibles to trace anonymous. in this hacker's World there are no have impossible things, so keep safe every time. Hacking have No end if you ever started so you can also realized or noticed that. hackers Need to update daily because everyday there are lot of virus and Trojans are update against anti-virus... _
Keep need to learn about new things everyday in this Field.

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#leaner #hackers #hacking #hackerspace #hacker #hacktheplanet #cybercrime #cybersecurityengineer #cyberpunk #hackerearth #kalilinux #bountyhunter #bugbounty
Are You Learning about Ethical Hacking?? _ testing every possible to being anonymous everyday.. but i m learnt there are also lot of possibles to trace anonymous. in this hacker's World there are no have impossible things, so keep safe every time. Hacking have No end if you ever started so you can also realized or noticed that. hackers Need to update daily because everyday there are lot of virus and Trojans are update against anti-virus... _ Keep need to learn about new things everyday in this Field. __ #leaner  #hackers  #hacking  #hackerspace  #hacker  #hacktheplanet  #cybercrime  #cybersecurityengineer  #cyberpunk  #hackerearth  #kalilinux  #bountyhunter  #bugbounty 
Making a concious decision everyday to live my best life..💐🌟♥ *positive vibes
*healthy eating *daily vitamins
*omega 3
*2L water
*45min walk with my little man... Its almost 2019 I plan to start the year strong!!! What are your goals?

#healthylife #vitamins #healthy #healthyfood #nutrition #healthyfamily #2019goals #newyearseve #fitness #nutritiongoals #juiceplus #fruitandveggies #30servingsoffruitandveggies #moreenergy #dailyvitamins #fitter #leaner #stronger #melbournefitness
Making a concious decision everyday to live my best life..💐🌟♥ *positive vibes *healthy eating *daily vitamins *omega 3 *2L water *45min walk with my little man... Its almost 2019 I plan to start the year strong!!! What are your goals? #healthylife  #vitamins  #healthy  #healthyfood  #nutrition  #healthyfamily  #2019goals  #newyearseve  #fitness  #nutritiongoals  #juiceplus  #fruitandveggies  #30servingsoffruitandveggies  #moreenergy  #dailyvitamins  #fitter  #leaner  #stronger  #melbournefitness 
“SUNDAY’S WORKOUT OF THE DAY” Today’s WOD is a 20 Minute AMRAP of 10 Push Presses, 10 K/B Swings, 10 Goblet Squats and 200 Metre Row! Try and blow out the cobwebs from your Saturday night and wake yourself and get this Sunday done right! Try and get yourself through as many rounds of this as you can, push your limits! Fitter, leaner, stronger 🤙🏼💪🏼 #trimwisefitness #trimwise #workoutoftheday #wod #fitter #leaner #stronger #amrap #sundaygrind #getatit #sendit #fatloss #bodycompositionchange #healthandfitness #goals #everyoneiswelcome #itsfun #getsweaty #betterneverstops #yourhealthisyourwealth #conditioning @trimwisefitness
“SUNDAY’S WORKOUT OF THE DAY” Today’s WOD is a 20 Minute AMRAP of 10 Push Presses, 10 K/B Swings, 10 Goblet Squats and 200 Metre Row! Try and blow out the cobwebs from your Saturday night and wake yourself and get this Sunday done right! Try and get yourself through as many rounds of this as you can, push your limits! Fitter, leaner, stronger 🤙🏼💪🏼 #trimwisefitness  #trimwise  #workoutoftheday  #wod  #fitter  #leaner  #stronger  #amrap  #sundaygrind  #getatit  #sendit  #fatloss  #bodycompositionchange  #healthandfitness  #goals  #everyoneiswelcome  #itsfun  #getsweaty  #betterneverstops  #yourhealthisyourwealth  #conditioning  @trimwisefitness
A little repost from a while back💪. Just a little of what goes on in my classes. This morning though was a packed class of 30 and wow what a push these clients gave! Thank you✌
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Catch my @sweat_1000 classes:
1) Monday 6.30am
2) Tuesday 6.30pm
3) Wednesday 8.15am & 6.30pm
4) Thursday 8.15am
5) Sunday 9.30am

Hope everyone is ready for a power week ahead! What ever you do it's you vs you! Don't forget your first class is free✌. Dm me for more details.
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📷 @rocka_za Vogue 4k Action Camera given to be by @roro_blum. I may need to borrow it again please lol. -
#sweat1000 #fitness #happy #summer #juststart #workout #fitter #hiit #s1k #challengeyourself #faster #motivation #stronger #leaner #fit #lifechanging #determination #fitnessaddict #cardio #lifestyle #inspiration #fitnessmotivation #change #puma #fitfam #itworks #realpeoplerealresults #southafrica #changinglives #johannesburg
A little repost from a while back💪. Just a little of what goes on in my classes. This morning though was a packed class of 30 and wow what a push these clients gave! Thank you✌ - Catch my @sweat_1000 classes: 1) Monday 6.30am 2) Tuesday 6.30pm 3) Wednesday 8.15am & 6.30pm 4) Thursday 8.15am 5) Sunday 9.30am Hope everyone is ready for a power week ahead! What ever you do it's you vs you! Don't forget your first class is free✌. Dm me for more details. - 📷 @rocka_za Vogue 4k Action Camera given to be by @roro_blum. I may need to borrow it again please lol. - #sweat1000  #fitness  #happy  #summer  #juststart  #workout  #fitter  #hiit  #s1k  #challengeyourself  #faster  #motivation  #stronger  #leaner  #fit  #lifechanging  #determination  #fitnessaddict  #cardio  #lifestyle  #inspiration  #fitnessmotivation  #change  #puma  #fitfam  #itworks  #realpeoplerealresults  #southafrica  #changinglives  #johannesburg 
What motivates you? 
For me it can be as simple as being around like minded people that help me exceed my expectations or as little as feeling my body enter “survival” mode when my body begs me to stop but my mind takes me to that next level. 💪🏼🥊 When you think you’re done, there is plenty more in the tank. The answer is finding it... #wetakeonlife #grouptraining #squad #transformation #progress #lift #fitness #fitnessmotivation #weights #gym #conditioning #results #fatloss #muscle #leaner #stronger #strength #hiit
What motivates you? For me it can be as simple as being around like minded people that help me exceed my expectations or as little as feeling my body enter “survival” mode when my body begs me to stop but my mind takes me to that next level. 💪🏼🥊 When you think you’re done, there is plenty more in the tank. The answer is finding it... #wetakeonlife  #grouptraining  #squad  #transformation  #progress  #lift  #fitness  #fitnessmotivation  #weights  #gym  #conditioning  #results  #fatloss  #muscle  #leaner  #stronger  #strength  #hiit 
Learn to be in discipline.
Agree or strongly agree.
Comment down below your views.
@officerzchoice
#disciplinedlife #follow #followback #success #instavibes #instalifes #mentor #millionairedreams #fulfill #millionairementor #officerzchoice .
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Follow @officerzchoice
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#leaner
Little Sunday project :) Can never have enough bar leaners.
Little Sunday project :) Can never have enough bar leaners.
Gainz. Hoping to have my back come in better for 2019 season! Bigger, Better & leaner! #figurecompetitor #buildmuscle #leaner #fitness
Enjoying some much needed downtime but cannot wait to be hurting with a smile again. 📸 @kaitlyn_illingworth .
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#fitter #faster #leaner #bpmmultisport #ironman #tri365 #training #swim #bike #run #swimbikerun #triathlon #ironman #ironmantraining #teaminfinit #gocustom #nobarsnogels #eatingischeating #coach #tricoach #triathloncoach
#FitMom 🏃🏻‍♀️🌺
#Leaner 🤸🏻‍♀️ 👙
#Stronger 🏋🏻‍♀️
#Healthier 🌟✨
#MomOfTwo 👧🏼👦🏽
#LongTermLifestyleChange 🚨🎯
#Im32YearsOld 💥💥
#Gains 🏋🏻‍♀️🤸🏻‍♀️
#Muscle 💪
#BodyChange 🔥🔥
#SmallWaist 🧜🏼‍♀️
#BigButtie 🍑
#UnstoppableMom 🚫‼️ #SteelFxNutrition ⚙️
When you work in a gym all week what do you do on a Saturday night ?? That's right, you go to another gym 😂😂😂
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#picoftheday #shapeoftheday #blackandwhite #leaner #by #the #day #thepump #always #underconstruction #gym #fitfam #gymlife #glasgow #fitcouple #dedicated #daily #personaltrainer @sweatunion @gbh_training @dreambodyworks @mraesthetic13
Feeling good, body responding well to new changes. I always keep my body guessing always pushing but working smarter around injuries. Weight cut journey going real good going to keep focus and maintain course..checking my weight tomorrow morning but feeling like 144ish...just got to lay off the tortillas and wings and i’ll be good. Come January will see where I’m at. Till then gotta keep chopping wood. 
#postworkout #update #training #fitness #weightloss #leaner #fit #weightlossjourney #240to140 #hardwork #likethat #killakg #pitbull #boxing #motivation #beastmode #focused #onedayatatime #usedtobeafatboy #unstoppable #havegoals #execution #duespaid #keepgoing
Feeling good, body responding well to new changes. I always keep my body guessing always pushing but working smarter around injuries. Weight cut journey going real good going to keep focus and maintain course..checking my weight tomorrow morning but feeling like 144ish...just got to lay off the tortillas and wings and i’ll be good. Come January will see where I’m at. Till then gotta keep chopping wood. #postworkout  #update  #training  #fitness  #weightloss  #leaner  #fit  #weightlossjourney  #240to140  #hardwork  #likethat  #killakg  #pitbull  #boxing  #motivation  #beastmode  #focused  #onedayatatime  #usedtobeafatboy  #unstoppable  #havegoals  #execution  #duespaid  #keepgoing 
PROGRESS UPDATE.
2 weeks ago I signed @kaybehbeez up as my coach, I started cleaning up my diet a week prior and in that time I’ve dropped 5kg, I’m not about the scales but curious to see what my body would do when Katie took over my nutrition... katie is changing up my diet to increase more calories to work on getting my body adjusted to higher intake and focus on building muscle. My Journey from losing weight to now fueling the body to build muscle... Changes in the last few weeks- hunger at on e point, but that was my stupidity I didn’t measure my portions correctly🤦🏼‍♀️ energy levels are up, I’ve had more carbs then I have in years, (for years being told carbs are bad) sleepy while adjusting to all the foods, tummy has taken time to adjust but we communicated and adjusted foods when needed, my tummy is flatter my skin on my tummy is also tightening up...... WHAT?!! I know! I’m also having a better relationship with food and trusting the fuel that I put into my body will be used correctly.
I get peanut butter EVERYDAY! 😍 I never thought I’d have abs after having 5 babies! 
This coming week starts another new Journey for Katie and I, I start training differently, this will be a challenge but I have full trust in Katie and trust the process, katie will get me to where I aim to be! On that stage proud as, showing women you can be a Mum and still have goals and dreams! I hope to empower other women and push them towards the dream they have! 
#nutrition #bodybuildingwomen #empoweringwomen #bodychanges #fittness #weightlossjourney #obesetobeast #exercisemotivation #betterhealth #healthierme #healthylifestyle #gymaddict #progressnotperfection #skin #strongnotskinny #mumof5 #abs #peanutbutterlover #tummy #mummyfittness #stronger #leaner
PROGRESS UPDATE. 2 weeks ago I signed @kaybehbeez up as my coach, I started cleaning up my diet a week prior and in that time I’ve dropped 5kg, I’m not about the scales but curious to see what my body would do when Katie took over my nutrition... katie is changing up my diet to increase more calories to work on getting my body adjusted to higher intake and focus on building muscle. My Journey from losing weight to now fueling the body to build muscle... Changes in the last few weeks- hunger at on e point, but that was my stupidity I didn’t measure my portions correctly🤦🏼‍♀️ energy levels are up, I’ve had more carbs then I have in years, (for years being told carbs are bad) sleepy while adjusting to all the foods, tummy has taken time to adjust but we communicated and adjusted foods when needed, my tummy is flatter my skin on my tummy is also tightening up...... WHAT?!! I know! I’m also having a better relationship with food and trusting the fuel that I put into my body will be used correctly. I get peanut butter EVERYDAY! 😍 I never thought I’d have abs after having 5 babies! This coming week starts another new Journey for Katie and I, I start training differently, this will be a challenge but I have full trust in Katie and trust the process, katie will get me to where I aim to be! On that stage proud as, showing women you can be a Mum and still have goals and dreams! I hope to empower other women and push them towards the dream they have! #nutrition  #bodybuildingwomen  #empoweringwomen  #bodychanges  #fittness  #weightlossjourney  #obesetobeast  #exercisemotivation  #betterhealth  #healthierme  #healthylifestyle  #gymaddict  #progressnotperfection  #skin  #strongnotskinny  #mumof5  #abs  #peanutbutterlover  #tummy  #mummyfittness  #stronger  #leaner 
Snapshot of today's #benchpress. 5 sets x 12 reps. I advise my clients to make sure they keep one or two reps left in the bank. Here I am #lifting for 12 reps, so I select a weight that I am confident I can manage for 13 or 14 reps. The reason being, when you lift, and you lift heavy or with high volume, you not only risk fatigue to the #muscle but also your central nervous system. If you #train fairly frequently, maxing out and fatiguing your CNS can make it difficult to string consecutive #training days. Keeping one or two #reps left in the bank can allow you to challenge yourself sufficiently without hitting it too hard. Disclaimer: if you are training for a #sport or lifting #competition, your focus might be slightly different. But for the average gym goer looking to get a littler #leaner and #stronger, it is not necessary to "max out". #health #fitness #strength #training #exercise #workout #gym #lift #personaltrainer #cleaverfitness
Snapshot of today's #benchpress . 5 sets x 12 reps. I advise my clients to make sure they keep one or two reps left in the bank. Here I am #lifting  for 12 reps, so I select a weight that I am confident I can manage for 13 or 14 reps. The reason being, when you lift, and you lift heavy or with high volume, you not only risk fatigue to the #muscle  but also your central nervous system. If you #train  fairly frequently, maxing out and fatiguing your CNS can make it difficult to string consecutive #training  days. Keeping one or two #reps  left in the bank can allow you to challenge yourself sufficiently without hitting it too hard. Disclaimer: if you are training for a #sport  or lifting #competition , your focus might be slightly different. But for the average gym goer looking to get a littler #leaner  and #stronger , it is not necessary to "max out". #health  #fitness  #strength  #training  #exercise  #workout  #gym  #lift  #personaltrainer  #cleaverfitness 
Continuing on from “Teamwork makes the dream work” it’s a pleasure to be surrounded by great people and a brilliant team 😁👏👏BIG thank you to all our trainers and coaches 🤗 who have been involved this year and a special recognition to Erin @erinlmclennan @erinmfitness  and Darren @mooney1904 for their contributions this year 🤗 Erin who was awarded Coach of the Year 🏆has been with the gym for a number of years and graduated to a coach this year coaching the TeenFit classes and now the strength and conditioning classes, you have made outstanding progress in a short period of time and have so much potential, great things will happen next year I’m sure 🤗👏👏💪👍 And Darren who was awarded Personal Trainer of the Year 🏆 has been with us pretty much right from the beginning had had a great year, with the progress of some of his clients being unbelievable 💪His contribution has been outstanding over the years, superb trainer and a top bloke 🤗👏👏👏 #awards #bestgymever #gymmotivation  #motivate #inspire #success #mis #motivateinspiresucceed #fitness #personaltraining #personaltrainer #gym #gymlife #fitter #leaner #faster #stronger #flfs
Continuing on from “Teamwork makes the dream work” it’s a pleasure to be surrounded by great people and a brilliant team 😁👏👏BIG thank you to all our trainers and coaches 🤗 who have been involved this year and a special recognition to Erin @erinlmclennan @erinmfitness and Darren @mooney1904 for their contributions this year 🤗 Erin who was awarded Coach of the Year 🏆has been with the gym for a number of years and graduated to a coach this year coaching the TeenFit classes and now the strength and conditioning classes, you have made outstanding progress in a short period of time and have so much potential, great things will happen next year I’m sure 🤗👏👏💪👍 And Darren who was awarded Personal Trainer of the Year 🏆 has been with us pretty much right from the beginning had had a great year, with the progress of some of his clients being unbelievable 💪His contribution has been outstanding over the years, superb trainer and a top bloke 🤗👏👏👏 #awards  #bestgymever  #gymmotivation  #motivate  #inspire  #success  #mis  #motivateinspiresucceed  #fitness  #personaltraining  #personaltrainer  #gym  #gymlife  #fitter  #leaner  #faster  #stronger  #flfs 
Did you stick with you new year resolution? 
Did you set your new resolution in 2018?
Do you still remember your resolution? 
we can help unforgettable settings with structured curriculum. 
Execute it now!  Black Belt Club! !#lynnma #beverlyma #Middleton a #danversma #peabodyma #westpeabody #topsfieldma #boxfordma #northandover #southhamilton #wenham #wakefield #northreading #lynnfieldma #tjmaxx  #learn #learn #taekwondo #quotes #honor#taekwondofamily #life #wayoflife#health #challenge #leaner #kidsproducts #blackbelt
Did you stick with you new year resolution? Did you set your new resolution in 2018? Do you still remember your resolution? we can help unforgettable settings with structured curriculum. Execute it now! Black Belt Club! !#lynnma  #beverlyma  #Middleton  a #danversma  #peabodyma  #westpeabody  #topsfieldma  #boxfordma  #northandover  #southhamilton  #wenham  #wakefield  #northreading  #lynnfieldma  #tjmaxx  #learn  #learn  #taekwondo  #quotes  #honor #taekwondofamily  #life  #wayoflife #health  #challenge  #leaner  #kidsproducts  #blackbelt 
This is my nice face. 🎄 🎅🏽 🐶 🎁 🎅🏽 🎄 @threepawspetsupply @pongofund .
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#leaner #earbob #illbenice #christmaspuppy #santaisreal #santa #naughtyornice #ibelieve #sheepadoodlesofinstagram #sheepadoodlesanta #sheepadoodle #sheepadoodlepuppy #18monthsold
Working out and training at the gym doesn’t need to be a lonely experience 😁 Associate yourself with friends, family and work colleagues who are going to encourage and motivate you on your fitness journey 💪 And find a place and environment to support,motivate and inspire you to reach you goals 🤗 with a team of expert coaches ready to help 🤗🤗🤗 Looking to start your fitness journey? Your fitness journey starts here 🤗 #teamwork #gymmotivation  #motivate #inspire #success #mis #motivateinspiresucceed #fitness #personaltraining #personaltrainer #gym #gymlife #roar #fitter #leaner #faster #stronger #flfs
Working out and training at the gym doesn’t need to be a lonely experience 😁 Associate yourself with friends, family and work colleagues who are going to encourage and motivate you on your fitness journey 💪 And find a place and environment to support,motivate and inspire you to reach you goals 🤗 with a team of expert coaches ready to help 🤗🤗🤗 Looking to start your fitness journey? Your fitness journey starts here 🤗 #teamwork  #gymmotivation  #motivate  #inspire  #success  #mis  #motivateinspiresucceed  #fitness  #personaltraining  #personaltrainer  #gym  #gymlife  #roar  #fitter  #leaner  #faster  #stronger  #flfs 
The workout programs with all the ab workouts works awesomely!! Online workouts that are very effective..link in biohttps://linktr.ee/darrinc8830 
#onlinebiz #workoutsforwomen #workoutsformen #familyworkout #leaner #getit #goforit #justdoit #changeitupabit #muscles #rocky #sylvesterstallone #positivepower #positivemotivation
So barely training is workin for me it seems! People keep asking should I compete next year... believe it or not when I prep my colitis is at its best due to low volume diet but I need to get out of my flare before I decide
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When I do train strength is up but recovery is slow. .
I’ve dropped weight I refuse to weigh myself but it’s clear to see and it’s not through the want of trying 😢 it’s merely the side effects of my colitis! .
I missed being lean but I would rather be chunky and have my health! But for now I just need to roll with it! I decide how my day goes when I wake up and how I deal with food! Ps it’s cold 😂😂 #ibd #ibdawareness #crohnsandcolitisawarenessweek #leaner #daybyday #training #girlswholift #girlswhoworkout #legday #doyoueven #olympus #itscold #ladieswholift #sick #healthiswealth
So barely training is workin for me it seems! People keep asking should I compete next year... believe it or not when I prep my colitis is at its best due to low volume diet but I need to get out of my flare before I decide . When I do train strength is up but recovery is slow. . I’ve dropped weight I refuse to weigh myself but it’s clear to see and it’s not through the want of trying 😢 it’s merely the side effects of my colitis! . I missed being lean but I would rather be chunky and have my health! But for now I just need to roll with it! I decide how my day goes when I wake up and how I deal with food! Ps it’s cold 😂😂 #ibd  #ibdawareness  #crohnsandcolitisawarenessweek  #leaner  #daybyday  #training  #girlswholift  #girlswhoworkout  #legday  #doyoueven  #olympus  #itscold  #ladieswholift  #sick  #healthiswealth 
LEGS WITH LOGZzz TODAY 🍗🍗 WITH A LIGHT CHEST FINISHER. ♠️ASLONG AS YOUR INTENTIONS ARE TO DO BETTER, YOU'LL ALWAYS BE ON THE RIGHT TRACK, JUST STAY DRIVEN AND CONSISTENT AND IN TIME YOU WILL BE REWARDED ♠️ LEGS HAD TO BE ONE OF MY LEAST FAVORITE MUSCLE GROUPS TO WORK,  BUT SEEING DEVELOPMENT AND GROWTH TRAINING WITH @liam_mckeon_  ITS SLOWLY BECOMING A FAVORITE. EMBRACE THE PAIN FOR THAT IS WHERE THE HEALING AND GROWTH LAYS.. YOUR BOY 👊🏾
LEGS WITH LOGZzz TODAY 🍗🍗 WITH A LIGHT CHEST FINISHER. ♠️ASLONG AS YOUR INTENTIONS ARE TO DO BETTER, YOU'LL ALWAYS BE ON THE RIGHT TRACK, JUST STAY DRIVEN AND CONSISTENT AND IN TIME YOU WILL BE REWARDED ♠️ LEGS HAD TO BE ONE OF MY LEAST FAVORITE MUSCLE GROUPS TO WORK, BUT SEEING DEVELOPMENT AND GROWTH TRAINING WITH @liam_mckeon_ ITS SLOWLY BECOMING A FAVORITE. EMBRACE THE PAIN FOR THAT IS WHERE THE HEALING AND GROWTH LAYS.. YOUR BOY 👊🏾
Set goals, crush them, be proud, repeat!! .
#strongabs #4weekschallenge #stonger #leaner #shape #fullbody #shred #power #carniburn #effective #beanathlete #discipline #dedication #commitment #burnfat #gainmuscle #beyou💯 
@bblatino507 Panama
@gurabonutrition Republica Dom
@sportone Dubai
@melibuma Honduras
Fantastic saturday morning cardio training with a burn and spin class, all the hard work with training and and strict food is really starting to pay off.
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this has been the most revealing gym top ive ever worn and felt very self conscious the whole time but then when i had seen the reflection when getting changed it made me smile to see that i am getting leaner, have to admit it made me feel good.
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Then headed home for a good feed sticking with plant based meals in the day this meal was only 327 calories and was delicious.
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Shout out to my gym brother and sister @haileyrushbyfitness  and @garrodlewis good session guys 👍 we smashed it today.
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#adaptiveathlete #cardio #puregym #weightlossjourney #lean #hardworkpaysoffs #fitness #healthyfood #muscle #gymshark #dominate
Fantastic saturday morning cardio training with a burn and spin class, all the hard work with training and and strict food is really starting to pay off. * this has been the most revealing gym top ive ever worn and felt very self conscious the whole time but then when i had seen the reflection when getting changed it made me smile to see that i am getting leaner, have to admit it made me feel good. * Then headed home for a good feed sticking with plant based meals in the day this meal was only 327 calories and was delicious. * Shout out to my gym brother and sister @haileyrushbyfitness and @garrodlewis good session guys 👍 we smashed it today. * #adaptiveathlete  #cardio  #puregym  #weightlossjourney  #lean  #hardworkpaysoffs  #fitness  #healthyfood  #muscle  #gymshark  #dominate 
#breakfastgoals .
Did you know you can use your Slender Shake Meal Replacer in your favourite smoothie bowl or oats /porridge for that added protein powered brekkie bowl? 💪🏾
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#Slenderyou #Weightloss #Slimming #Slimdown #Summerbody #Healthybody #Healthymind #Bodygoals #Vegan #confidence #BounceBack #Healthyeating #fitness #Fitspo #weightlossjourney #Leaner #Healthier #Naturally
Day1 run one done...harder than I thought but that's what it's about fuck easy, easy is comfortable being comfortable isn't progress. 
Let's do this 
#fittness #running #neverquit #leaner #fitfam #food #cardio #whateverittakes #fitspo #instafit #1dayumay #realfood #gymlife #fun #fitlife #letsdothis #stronger #fitter #leaner
Love to do just this, it helps me get to places I’d never dreamed of before. #stonger #faster #leaner #meaner #tssurviver #beyoutheworldwilladjust #icaniwill #dontstopmenow #givingitmyall #myhappyplace
Last few days of my trip and it's bikini and beach time☀️😎
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The endless amounts of rice and curry did it's work so the fluff came back but tbh I'm very happy with my current shape ⌛
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Excuse the mess in the background 😅😏
#blonde #fitfam #polskadziewczyna
#fitnessmodel #leaner #goals #girlswholift #motivation #mindset #holiday #bossgirl #abs #fluff #hourglass #shapes #bants #love #life
When your client/weekend training partner pushes you to the point of throwing up🙊🙊🙊 Love her work ethic...keeps pushing the bar.

#PTLife #LeadByExample #NoShortCuts #NoRoids #NoDiets #FitFam #Fitter #Leaner #Stronger #Healthier #EducationIsKey #CapeTown #SouthAfrica #GF #GreatTrainingPartner  #KickAss @imaanjattiem
REMEMBER- You don’t always have to be dropping weight continuously.
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Sometimes, simply maintaining your weight this Christmas period & getting stronger and increasing energy will still help in shaping your body.
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The mental break from  chasing numbers on the scale will do you some good. 🎄
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EMAIL 📧 Bodyperformancetraininghotmail.co.uk
TWITTER 📱 @ benpostma
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#progress #maintenance #fitness #fit #fitnessmotivation #fitfam #fitnessjourney #december #xmas #christmas #strong #stonger #lean #leaner #healthylifestyle #healthy #health #gym #strongnotskinny
REMEMBER- You don’t always have to be dropping weight continuously. . Sometimes, simply maintaining your weight this Christmas period & getting stronger and increasing energy will still help in shaping your body. . The mental break from chasing numbers on the scale will do you some good. 🎄 . EMAIL 📧 Bodyperformancetraininghotmail.co.uk TWITTER 📱 @ benpostma . #progress  #maintenance  #fitness  #fit  #fitnessmotivation  #fitfam  #fitnessjourney  #december  #xmas  #christmas  #strong  #stonger  #lean  #leaner  #healthylifestyle  #healthy  #health  #gym  #strongnotskinny 
If you don't have any workout equipment, don't worry, you can still get awesome results using my best body sculpting bodyweight workouts that you can get in the 🔥LINK IN MY BIO🔥
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#bodyweightworkout #bodyweight #body #lean #leanbody #leanerbody #leaner #losefat #fatloss #weightloss #workout #workouts #abs #sixpack #technique #bodyweightworkouts #strong #stronger
No one resists when our little DJ is in the house, Everyone wants a cuddle 🥰👶🏼🤗🥰👶🏼🤗🥰👶🏼
And she already knows me 😍
No one resists when our little DJ is in the house, Everyone wants a cuddle 🥰👶🏼🤗🥰👶🏼🤗🥰👶🏼 And she already knows me 😍