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Sometimes you just gotta get it done!💪
#gymshark #nothingisimposible #onlinecoach #myprotein #nutrition #shredded #abs #bangitblood!
Editing my first workout video that I filmed this weekend! 💪🏼 excited to be bringing you guys something different, a peak into my training sessions! I hope these videos will motivate you guys, help you with your own workouts and give you something entertaining to watch! Cheers to a new week of working toward our goals 👊🏼
Editing my first workout video that I filmed this weekend! 💪🏼 excited to be bringing you guys something different, a peak into my training sessions! I hope these videos will motivate you guys, help you with your own workouts and give you something entertaining to watch! Cheers to a new week of working toward our goals 👊🏼
22/10/18. For Time, 750m Ski Erg, 30 Alternating Dumbbell Snatch 30/20KG, 500m Ski Erg, 20 Alternating Dumbbell Snatch 30/20KG, 250m Ski Erg. #raiseyourgame #elevateperformance #skierg #dumbbellworkout #snatch #wod #crossfit #crossfitgirls #crossfitgames #strengthandconditioning #onlinepersonaltrainer #onlinecoach #fitness
🙅🏼‍♂️HOW TO DEAL WITH UNSUPPORTIVE PEOPLE 🙅🏼‍♂️
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“Oh you don’t need to lose any weight”
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“Oh just eat what you want for once”
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“You just so obsessed - live a little”
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There’s a  a lot of negativity shown when people start to make significant progress towards their results, and I think it’s worth knowing how to deal with early on - as it’s likely something you’ll almost certainly going to deal with.
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1️⃣ Take time to explain your goals to them. Tell them what you are actually trying to achieve, why you want to achieve it, and how it will you feel. Chances are, if they know this, they’ll start being more supportive towards you.
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2️⃣ Accommodate for them sometimes. Rather than avoiding every meal out, or social occasions, perhaps suggest a few “smart” options which means you can still go out to eat, but prevents you derailing.
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3️⃣Rather than being a “one man band” try and get them involved in what you enjoy- get them down the gym too, or do something together that favours your goals.
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4️⃣look at your surroundings. Chances are, there’s going to be a select few in your surroundings which only provide a negative. As hard as it may be, cut the ties. Your fitness goals should be about yourself, for yourself. You’ll often receive an element of negativity usually from a matter of achieving what they haven’t, making better progress than them, and ultimately bettering yourself.
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Unfortunately amongst the heaps of positivity, you’ll receive a little negativity within your journey.
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Think about shutting it down early on, surround yourself with those who support you, and if they don’t get the hint, cut remove yourself from the situation.
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📷 @elleesanders_  at #wembleystadium
🙅🏼‍♂️HOW TO DEAL WITH UNSUPPORTIVE PEOPLE 🙅🏼‍♂️ . “Oh you don’t need to lose any weight” . “Oh just eat what you want for once” . “You just so obsessed - live a little” . There’s a a lot of negativity shown when people start to make significant progress towards their results, and I think it’s worth knowing how to deal with early on - as it’s likely something you’ll almost certainly going to deal with. . 1️⃣ Take time to explain your goals to them. Tell them what you are actually trying to achieve, why you want to achieve it, and how it will you feel. Chances are, if they know this, they’ll start being more supportive towards you. . 2️⃣ Accommodate for them sometimes. Rather than avoiding every meal out, or social occasions, perhaps suggest a few “smart” options which means you can still go out to eat, but prevents you derailing. . 3️⃣Rather than being a “one man band” try and get them involved in what you enjoy- get them down the gym too, or do something together that favours your goals. . 4️⃣look at your surroundings. Chances are, there’s going to be a select few in your surroundings which only provide a negative. As hard as it may be, cut the ties. Your fitness goals should be about yourself, for yourself. You’ll often receive an element of negativity usually from a matter of achieving what they haven’t, making better progress than them, and ultimately bettering yourself. . Unfortunately amongst the heaps of positivity, you’ll receive a little negativity within your journey. . Think about shutting it down early on, surround yourself with those who support you, and if they don’t get the hint, cut remove yourself from the situation. . 📷 @elleesanders_ at #wembleystadium 
You can’t rely on motivation to help you reach your goals. Why? You are not going to be motivated every single day. It doesn’t matter what it is, simply put: you will not always be motivated. .
This is why we need to form good habits if we want to reach our goals.
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Today, I was just not feeling my workout🤦🏼‍♀️. I felt ‘off’. I guess you could say I was not feeling ‘motivated’🙄. Do you think I was going to let a feeling stop me from giving my all? Absolutely not. My goals are too important to me. .
This is why I do not rely on motivation, because you know what?! .. I am not motivated every day🙈! If someone tells you they are, okay cool, but I guarantee they are not being completely honest with you.
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I am not saying that taking breaks or having off days are a bad thing, because they absolutely are not, they are apart of the process and rest plays a crucial role! .
With that being said, we must differentiate and know when we need a mental break/ body needs rest and when we are just making excuses because we aren’t feeling it. .

How to get over this? Form great habits and you will never need to rely on motivation.
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And remember, we all have our days, and that is OKAY! Just keep going. You slip up on your diet? That’s okay, forget about it and carry on! You miss a training session? That’s okay!! Make the next one great! 
Don’t let ‘motivation’ own you☺️👊🏼💗.
You can’t rely on motivation to help you reach your goals. Why? You are not going to be motivated every single day. It doesn’t matter what it is, simply put: you will not always be motivated. . This is why we need to form good habits if we want to reach our goals. . Today, I was just not feeling my workout🤦🏼‍♀️. I felt ‘off’. I guess you could say I was not feeling ‘motivated’🙄. Do you think I was going to let a feeling stop me from giving my all? Absolutely not. My goals are too important to me. . This is why I do not rely on motivation, because you know what?! .. I am not motivated every day🙈! If someone tells you they are, okay cool, but I guarantee they are not being completely honest with you. . I am not saying that taking breaks or having off days are a bad thing, because they absolutely are not, they are apart of the process and rest plays a crucial role! . With that being said, we must differentiate and know when we need a mental break/ body needs rest and when we are just making excuses because we aren’t feeling it. . How to get over this? Form great habits and you will never need to rely on motivation. . And remember, we all have our days, and that is OKAY! Just keep going. You slip up on your diet? That’s okay, forget about it and carry on! You miss a training session? That’s okay!! Make the next one great! Don’t let ‘motivation’ own you☺️👊🏼💗.
Making more memories with Martina 💕 [@ifbbpromartinayabekova] 🌟 She and I met at the 2016 Kentucky Muscle where she made her pro debut, I’ve been a fan ever since! It’s always a joy to spend time with her 💕 I got to learn more of her story and journey at the this years Olympia Gala. She has a heart of gold....and abs of steel!! 🤩 Love love love our talks and can’t wait to see what she does next! “Better every time” 👑💕 _____________________

@teamwilliamsfitness @suits_by_jodi @blingcompetitionjewelry @total_tan_killeen1 @getflawlesshair @fieldhousetx 
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#teamwilliamsfitness 
#IFBB #NPC #NPCTEXAS #bodybuilding #figure #bikini #mensphysique #wpd #fitness #classicphysique #competitionprep #contestprep #personaltrainer #onlinecoach #training #diet #nutrition #Killeen #fthood #health #fitspo #kentuckymuscle #2018olympia #olympia2018 #mystrongmoment
Making more memories with Martina 💕 [@ifbbpromartinayabekova] 🌟 She and I met at the 2016 Kentucky Muscle where she made her pro debut, I’ve been a fan ever since! It’s always a joy to spend time with her 💕 I got to learn more of her story and journey at the this years Olympia Gala. She has a heart of gold....and abs of steel!! 🤩 Love love love our talks and can’t wait to see what she does next! “Better every time” 👑💕 _____________________ @teamwilliamsfitness @suits_by_jodi @blingcompetitionjewelry @total_tan_killeen1 @getflawlesshair @fieldhousetx _____________________ #teamwilliamsfitness  #IFBB  #NPC  #NPCTEXAS  #bodybuilding  #figure  #bikini  #mensphysique  #wpd  #fitness  #classicphysique  #competitionprep  #contestprep  #personaltrainer  #onlinecoach  #training  #diet  #nutrition  #Killeen  #fthood  #health  #fitspo  #kentuckymuscle  #2018olympia  #olympia2018  #mystrongmoment 
@felix_dlr Transformation 🔥
Upper pictures are from his 1st show (he wasn’t part of the team yet)
Lower pictures from this weekend.
Crazy improvements brother!!
Especially knowing that his 1st show was only 11 months ago 😬🙌🏾
Great job buddy!! Coach: @louisdom.ifbbpro
@felix_dlr Transformation 🔥 Upper pictures are from his 1st show (he wasn’t part of the team yet) Lower pictures from this weekend. Crazy improvements brother!! Especially knowing that his 1st show was only 11 months ago 😬🙌🏾 Great job buddy!! Coach: @louisdom.ifbbpro
Because at the end of the day you just can never have too many bands!
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As many of our clients at the facility have learned, these innocent looking bands are far from innocent.
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It’s not uncommon to hear some of our conditioned facility members forewarn new members about the challenging feats that await them with the not-so-challenging in appearance giant elastics.
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As one of our clients inquired the other day, “And how am I supposed to explain to my employees that I got my ass kicked this morning by a giant rubber band?”
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To answer; the best bet is to get creative, creative in the same way we get in concocting challenging exercise variations and applications of resistance with these simple tools that are often overlooked as a waste of time or “too easy” by most.
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We made sure to order a few “in-between” bands this time to bridge the gap between our other band sets.
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This will prove progressive in terms of exercise modifications and gradual progressions considering specifically band-assisted exercises such as the chin up or parallel bar dip.
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We’re constantly focused on how we can improve our client experience and client results. Unfortunately, in this situation it seems like this is a direct attack on the well-being of our clients as no one seems to be a true fan of the bands! We promise that we have your best interests at heart!
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#fitness #fitfam #instafit #workout #exercise #bands #rogue #roguefitness #mail #christmas #gifts #womenshealth #menshealth #womensfitness #mensfitness #gymlife #garagegym #equipment #personaltrainer #onlinecoach #weightloss #weightlossjourney #healthyliving #healthandwellness #windsor #yqg #519 #motivation #inspiration #training
Because at the end of the day you just can never have too many bands! . As many of our clients at the facility have learned, these innocent looking bands are far from innocent. . It’s not uncommon to hear some of our conditioned facility members forewarn new members about the challenging feats that await them with the not-so-challenging in appearance giant elastics. . As one of our clients inquired the other day, “And how am I supposed to explain to my employees that I got my ass kicked this morning by a giant rubber band?” . To answer; the best bet is to get creative, creative in the same way we get in concocting challenging exercise variations and applications of resistance with these simple tools that are often overlooked as a waste of time or “too easy” by most. . We made sure to order a few “in-between” bands this time to bridge the gap between our other band sets. . This will prove progressive in terms of exercise modifications and gradual progressions considering specifically band-assisted exercises such as the chin up or parallel bar dip. . We’re constantly focused on how we can improve our client experience and client results. Unfortunately, in this situation it seems like this is a direct attack on the well-being of our clients as no one seems to be a true fan of the bands! We promise that we have your best interests at heart! . . . #fitness  #fitfam  #instafit  #workout  #exercise  #bands  #rogue  #roguefitness  #mail  #christmas  #gifts  #womenshealth  #menshealth  #womensfitness  #mensfitness  #gymlife  #garagegym  #equipment  #personaltrainer  #onlinecoach  #weightloss  #weightlossjourney  #healthyliving  #healthandwellness  #windsor  #yqg  #519  #motivation  #inspiration  #training 
Hello peeps. How was your day? How was sales today?
My day was Amazing. .
Describe Your day In the comment section.
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YOU KNOW HOW WE DO IT, DON'T READ AND PASS OO😀.
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Oya Leggo 💃💃.
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#mondaysales #motivationmonday #lilygloworganics #onlinevendors #marketers #webdevelopers #brandinfluencer #eventplanner #teachers #onlinecoach #fitness #makeupartist #hairstylist #abujavendors #lagosvendors #pastries #baker #caker #fashionblogger #faahiondesigner
Hello peeps. How was your day? How was sales today? My day was Amazing. . Describe Your day In the comment section. . YOU KNOW HOW WE DO IT, DON'T READ AND PASS OO😀. . Oya Leggo 💃💃. . . #mondaysales  #motivationmonday  #lilygloworganics  #onlinevendors  #marketers  #webdevelopers  #brandinfluencer  #eventplanner  #teachers  #onlinecoach  #fitness  #makeupartist  #hairstylist  #abujavendors  #lagosvendors  #pastries  #baker  #caker  #fashionblogger  #faahiondesigner 
Don’t be too fixated on how long your training session! Focus on how intense your training session should be. I always try to rate my training on how intense it is. In sports and exercise testing, athletes and coaches will use the Borg rating of perceived exertion (RPE for short). It’s just a quantitative measure of perceive exertion during physical activity. The scale starts from 6 to 20.

6 – No exertion at all
7 – Extremely light
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9 – Very light
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11 – Light
12
13 – Somewhat hard
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15 – Hard
16
17 – Very hard
18
19 – Extremely hard
20 – Maximal exertion

#intensityisthekey #naturalbodybuilding #powerlifting #fitover40 #diet #nutrition #instagramfitness #iifym #intermittentfasting #fitness #fitnessaddict #fitspo #fitfam #fitspiration #physique #muscle #motivation #workout #gym #exercise #personaltraining #onlinecoach #walnutcreekca #eastbayca #bfit_and_live #yourperfecttrainer
Don’t be too fixated on how long your training session! Focus on how intense your training session should be. I always try to rate my training on how intense it is. In sports and exercise testing, athletes and coaches will use the Borg rating of perceived exertion (RPE for short). It’s just a quantitative measure of perceive exertion during physical activity. The scale starts from 6 to 20. 6 – No exertion at all 7 – Extremely light 8 9 – Very light 10 11 – Light 12 13 – Somewhat hard 14 15 – Hard 16 17 – Very hard 18 19 – Extremely hard 20 – Maximal exertion #intensityisthekey  #naturalbodybuilding  #powerlifting  #fitover40  #diet  #nutrition  #instagramfitness  #iifym  #intermittentfasting  #fitness  #fitnessaddict  #fitspo  #fitfam  #fitspiration  #physique  #muscle  #motivation  #workout  #gym  #exercise  #personaltraining  #onlinecoach  #walnutcreekca  #eastbayca  #bfit_and_live  #yourperfecttrainer 
Gonna keep throwing these transformations up. From April’s physique to a new IFBB Bikini Pro, good work @marga.n. #TeamAtlasWizardry
Gonna keep throwing these transformations up. From April’s physique to a new IFBB Bikini Pro, good work @marga.n. #TeamAtlasWizardry 
💥STRIVE 2 SHRED 🎙 CHALLENGE💥
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CLOSING DATE 29/10/18 Unfortunately I have to put this time cap on this as it is doing so well!
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HAVE YOU SECURED YOUR SLOT?
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If you’ve ever wondered how much progress you can really make in just 6 weeks, you’re about to find out! ⠀
Christmas is just around the corner meaning we’re all going to be going out more, having fun and making memories so the last thing we want to be doing at this time of year is feeling uncomfortable, worrying about how we look, what foods, calories and macros we should and should not be having! ⠀
That is why, starting THURSDAY THE 1ST OF NOVEMBER,  I’ll be launching my STRIVE 2 SHRED 6 WEEK CHALLENGE!
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Finishing just shy of Christmas, December 13th to be precise, guaranteeing we are all looking and feeling our best for the festive period and thats not all… ⠀
I’M GOING TO BE DOING IT WITH YOU!
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Here’s what I’m going to give you
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➡️ A 3,4 or 5 day training programme, depending on what you can commit to.
➡️ A full TAILORED macronutrient/calorie plan to follow.
➡️ Cardio that’s fun and works for you!
➡️ Check in’s with me each and every week.
➡️ Private Team STRIVE2SHRED group with others who are on the same journey as you.
➡️Unlimited support to guarantee you get the very best results.
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The best Male & Female transformation will receive a 2 months free online coaching - runners up will receive 50% off there first month of online coaching (this will apply from the 18th January)
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💥This is a GUARANTEED service that will get you the results you’re looking for and if you’re unhappy, I’ll give you your full money back💥
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Who’s with me?
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Message me directly or email me @ strivewithscott@gmail.com 📲 or for more details!
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#teamstrive #onlinecoaching #onlinecoach #strive #inspiration #fitness #aesthetic #personaltrainer #training #coaching #diet #health #gym #dedication #motivation #england #fitfam #getfit #determination #goals #girlswholift #protein #nutrition #lifestyle #strive2shred #christmas #transformation #transformationchallenge #cheshire #workout
💥STRIVE 2 SHRED 🎙 CHALLENGE💥 ⠀ CLOSING DATE 29/10/18 Unfortunately I have to put this time cap on this as it is doing so well! ⠀ HAVE YOU SECURED YOUR SLOT? ⠀ If you’ve ever wondered how much progress you can really make in just 6 weeks, you’re about to find out! ⠀ Christmas is just around the corner meaning we’re all going to be going out more, having fun and making memories so the last thing we want to be doing at this time of year is feeling uncomfortable, worrying about how we look, what foods, calories and macros we should and should not be having! ⠀ That is why, starting THURSDAY THE 1ST OF NOVEMBER, I’ll be launching my STRIVE 2 SHRED 6 WEEK CHALLENGE! ⠀ Finishing just shy of Christmas, December 13th to be precise, guaranteeing we are all looking and feeling our best for the festive period and thats not all… ⠀ I’M GOING TO BE DOING IT WITH YOU! ⠀ Here’s what I’m going to give you ⠀ ➡️ A 3,4 or 5 day training programme, depending on what you can commit to. ➡️ A full TAILORED macronutrient/calorie plan to follow. ➡️ Cardio that’s fun and works for you! ➡️ Check in’s with me each and every week. ➡️ Private Team STRIVE2SHRED group with others who are on the same journey as you. ➡️Unlimited support to guarantee you get the very best results. ⠀ The best Male & Female transformation will receive a 2 months free online coaching - runners up will receive 50% off there first month of online coaching (this will apply from the 18th January) ⠀ 💥This is a GUARANTEED service that will get you the results you’re looking for and if you’re unhappy, I’ll give you your full money back💥 ⠀ Who’s with me? ⠀ Message me directly or email me @ strivewithscott@gmail.com 📲 or for more details! ⠀ ⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #teamstrive  #onlinecoaching  #onlinecoach  #strive  #inspiration  #fitness  #aesthetic  #personaltrainer  #training  #coaching  #diet  #health  #gym  #dedication  #motivation  #england  #fitfam  #getfit  #determination  #goals  #girlswholift  #protein  #nutrition  #lifestyle  #strive2shred  #christmas  #transformation  #transformationchallenge  #cheshire  #workout 
It doesn't matter where you have come from or what you have been through all that matters is where you are going... only look back to see where you have come from. TODAY is the day, grab opportunity with both hands and go for it! 🦋✨
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#positivevibesonly #conqueringmountains #mumboss #mummasinbusiness #theMIBclique #babesinbusiness #theBIBclique #workfromhome #wellnesscoach #healthcoach #onlinecoach #holistichealth #healthylifestyle #healthyfamily #goalchaser #personaldevelopment #lifegains #betterliving #passion #growth #happiness #selflove #bodypositive #healthylifestyle #healthyfamily #justdoit #entrepreneur #instaquote
It doesn't matter where you have come from or what you have been through all that matters is where you are going... only look back to see where you have come from. TODAY is the day, grab opportunity with both hands and go for it! 🦋✨ . . . . . #positivevibesonly  #conqueringmountains  #mumboss  #mummasinbusiness  #theMIBclique  #babesinbusiness  #theBIBclique  #workfromhome  #wellnesscoach  #healthcoach  #onlinecoach  #holistichealth  #healthylifestyle  #healthyfamily  #goalchaser  #personaldevelopment  #lifegains  #betterliving  #passion  #growth  #happiness  #selflove  #bodypositive  #healthylifestyle  #healthyfamily  #justdoit  #entrepreneur  #instaquote 
I mean, this kinda makes sense 🤔
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#putyourselffirst #backyourself #responsibility #youdoyou
Oh my goodness my tastebuds went a little wild with this one (which just means I ate the whole thing after cycle class). 🚴🏼‍♂️🚴🏼‍♂️ I think I like the flavor combo and that’s a sarcastic understatement. 😅
Oh my goodness my tastebuds went a little wild with this one (which just means I ate the whole thing after cycle class). 🚴🏼‍♂️🚴🏼‍♂️ I think I like the flavor combo and that’s a sarcastic understatement. 😅
How to deal with unsupportive partners ☺️ (get rid) 🙄No in all seriousness a common theme amongst clients is “it was all going so well until my boyfriend made me get pizza/ice cream/god knows what else” 🙅🏼‍♀️.
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Whilst this is completely frustrating and I can see how hard this card be for people so it may be worth considering how your partners support can impact your fitness goals, if they are making you miss the gym every week and binge on the weekend it may be worth having a word 🤷🏼‍♀️
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Things you could do to get around this is make “Fitness” something you do together #coupleswhotraintogetherstaytogether 🤢 but jokes aside the clients who get the best results usually have their partners on side and the ones who do it together tend to make a tonne of progress. 
If you make the gym somewhere you can enjoy going together you are much more likely to go as your staying accountable to someone else and not just yourself.
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Try and make meals you can both enjoy that may just include a few extras so that neither of you feel like you can’t eat together.
.
Save your calories for things like “date night” so you can still enjoy your usual time without it effecting your fitness goals or find ways to incorporate your goals into your date nights for example taking your own snacks to the cinema 🍿.
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Generally being more active together will do nothing but help both of you 🙋🏼‍♀️
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Failing that speak to your partner and explain what your fitness goals mean to you and if they can’t refrain from rubbing pick n mix in your face every weekend .... well 💁🏼‍♀️
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Here is a throwback to the boxing 🥊 with @sammeade_ ❤️ after I spent an hour doing my hair to get rained on and look like hagrid ☺️
How to deal with unsupportive partners ☺️ (get rid) 🙄No in all seriousness a common theme amongst clients is “it was all going so well until my boyfriend made me get pizza/ice cream/god knows what else” 🙅🏼‍♀️. . Whilst this is completely frustrating and I can see how hard this card be for people so it may be worth considering how your partners support can impact your fitness goals, if they are making you miss the gym every week and binge on the weekend it may be worth having a word 🤷🏼‍♀️ . Things you could do to get around this is make “Fitness” something you do together #coupleswhotraintogetherstaytogether  🤢 but jokes aside the clients who get the best results usually have their partners on side and the ones who do it together tend to make a tonne of progress. If you make the gym somewhere you can enjoy going together you are much more likely to go as your staying accountable to someone else and not just yourself. . Try and make meals you can both enjoy that may just include a few extras so that neither of you feel like you can’t eat together. . Save your calories for things like “date night” so you can still enjoy your usual time without it effecting your fitness goals or find ways to incorporate your goals into your date nights for example taking your own snacks to the cinema 🍿. . Generally being more active together will do nothing but help both of you 🙋🏼‍♀️ . Failing that speak to your partner and explain what your fitness goals mean to you and if they can’t refrain from rubbing pick n mix in your face every weekend .... well 💁🏼‍♀️ . Here is a throwback to the boxing 🥊 with @sammeade_ ❤️ after I spent an hour doing my hair to get rained on and look like hagrid ☺️
\\•\\Little Miss Fit's remix to Look Alive by Drake\\•\\ _______________________________________________
5am Busbee Drive, look alive, look alive 👀
Fitches full of fckn pride, now they want my fitness guide 🏋️‍♀️
Oh well, screw it ma, we gon see how much they lied 🤥
I got racks to bench inside, and I rep it, they deny 💪
I'm up on the other side, fitches actin like we tied 🤝
I've been up since before five, I was slept on, watch me thrive 💋
They won't be expectin while I rise 🔅
Cause I told them how to lift, but all they did was run and hide ☠️
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🔗Coaching application linked in bio🔗
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🔸@freskincare code: LITTLEM🔸
🔺@redcon1 Code: T20LAURENC🔺
🔹@dual_impact_training Code: LAURENDIT🔹
\\•\\Little Miss Fit's remix to Look Alive by Drake\\•\\ _______________________________________________ 5am Busbee Drive, look alive, look alive 👀 Fitches full of fckn pride, now they want my fitness guide 🏋️‍♀️ Oh well, screw it ma, we gon see how much they lied 🤥 I got racks to bench inside, and I rep it, they deny 💪 I'm up on the other side, fitches actin like we tied 🤝 I've been up since before five, I was slept on, watch me thrive 💋 They won't be expectin while I rise 🔅 Cause I told them how to lift, but all they did was run and hide ☠️ ⬇️ 🔗Coaching application linked in bio🔗 ___________________________________ 🔸@freskincare code: LITTLEM🔸 🔺@redcon1 Code: T20LAURENC🔺 🔹@dual_impact_training Code: LAURENDIT🔹
Haven’t posted for a while and haven’t been to the gym for what feels like an age even though it’s only been about 10 days...but sometimes time off is needed and I know tomorrow is gonna be the first day back. Some of you might not know, but less than a week out from my show I had an emergency physio appointment due to the fact I couldn’t even hold my arm up let alone pose or train. I found out I had actually grade two torn my rotator cuff which also led to my shoulder being dislocated which forced me not to train leading up to the show. Also on the day of the show after arriving and the arena my mum was taken ill and we had to phone an ambulance for her, I was not going to compete but she told me I had come to far to quit now so without sounding corny as hell she made me get up on that stage and even though I didn’t get the result I was after it didn’t matter I still did it! After competing I also was in a lot of pain so that is why I’ve taken the precaution of not training and just resting Iv been back to physio and he has cleared me to start light training (rehabilitation) as of this week so I can’t wait to get back in there!! On a plus note what an amazing weekend Iv had and with great company @alanapowell1985 onwards and upwards!

#birthday #birthdaymeal #hiltonhotel #rest #restday #bodybuilding #bodybuilder #casualstyle #nogym #recovery #gym #gymmotivation #gymlife #29 #29thbirthday #goodtimes #saturdaynight #teamstivy #onlinecoach #pt #personaltrainer
Haven’t posted for a while and haven’t been to the gym for what feels like an age even though it’s only been about 10 days...but sometimes time off is needed and I know tomorrow is gonna be the first day back. Some of you might not know, but less than a week out from my show I had an emergency physio appointment due to the fact I couldn’t even hold my arm up let alone pose or train. I found out I had actually grade two torn my rotator cuff which also led to my shoulder being dislocated which forced me not to train leading up to the show. Also on the day of the show after arriving and the arena my mum was taken ill and we had to phone an ambulance for her, I was not going to compete but she told me I had come to far to quit now so without sounding corny as hell she made me get up on that stage and even though I didn’t get the result I was after it didn’t matter I still did it! After competing I also was in a lot of pain so that is why I’ve taken the precaution of not training and just resting Iv been back to physio and he has cleared me to start light training (rehabilitation) as of this week so I can’t wait to get back in there!! On a plus note what an amazing weekend Iv had and with great company @alanapowell1985 onwards and upwards! #birthday  #birthdaymeal  #hiltonhotel  #rest  #restday  #bodybuilding  #bodybuilder  #casualstyle  #nogym  #recovery  #gym  #gymmotivation  #gymlife  #29  #29thbirthday  #goodtimes  #saturdaynight  #teamstivy  #onlinecoach  #pt  #personaltrainer 
Happy Monday beauties 
Kicked off my morning with a hell of a lot of punching, kicking and sweating 💦👊🏼 Definitely love having such a variety with my workouts and intensity! 
I learned a lot from my background with bodybuilding and many of those principles is what I apply to my coaching! 
BUT 
Variety and progressive overload is key and boxing and conditioning WITH weight lifting gives me that! •
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Boxing workout:
2 mins jump rope/jumping jacks 
Jog 2 laps (weighted) holding dumbbells 
Shadow boxing laps 
Plyo lunges 25 each leg
Lap of bear crawls 
Step ups 25

COMBOS- 20 mins 
Burpees 10X 3 within combos
Plank hold 2X 1 min 
Walking lunges around building (100?) Lifting after:
3x10-12 laterally raises
3x10-12 bicep curls with overhead press 
3x6-8 heavy lat pulldowns • • • • • • • • • 
So thankful for @ao8training and the amazing classes and facilities they provide! •
•

@gymglutes @home.exercises @gymgirlvids @_workoutvideos @womenworkoutvideos @get_fit_videos @squat_vids
Happy Monday beauties Kicked off my morning with a hell of a lot of punching, kicking and sweating 💦👊🏼 Definitely love having such a variety with my workouts and intensity! I learned a lot from my background with bodybuilding and many of those principles is what I apply to my coaching! BUT Variety and progressive overload is key and boxing and conditioning WITH weight lifting gives me that! • • Boxing workout: 2 mins jump rope/jumping jacks Jog 2 laps (weighted) holding dumbbells Shadow boxing laps Plyo lunges 25 each leg Lap of bear crawls Step ups 25 COMBOS- 20 mins Burpees 10X 3 within combos Plank hold 2X 1 min Walking lunges around building (100?) Lifting after: 3x10-12 laterally raises 3x10-12 bicep curls with overhead press 3x6-8 heavy lat pulldowns • • • • • • • • • So thankful for @ao8training and the amazing classes and facilities they provide! • • @gymglutes @home.exercises @gymgirlvids @_workoutvideos @womenworkoutvideos @get_fit_videos @squat_vids
A few movements from today’s push session! 
Today’s workout was 
Bench press press 2x 6-8 
Dips - AMRAP for 2 sets 
Smith shoulder press - 3 x10
Cable lateral raises - 2 x 10-12 
Hammer strength Chest press 2x6-8 
Tricep extension 2 x 10
A few movements from today’s push session! Today’s workout was Bench press press 2x 6-8 Dips - AMRAP for 2 sets Smith shoulder press - 3 x10 Cable lateral raises - 2 x 10-12 Hammer strength Chest press 2x6-8 Tricep extension 2 x 10
Bored of the treadmill and cross trainer? How about flipping a few tyres? Pushing the sled? Battle ropes? And plenty more (including treadmill if you still insist)
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That’s exactly what you’ll get to do down at at Next Century Fitness
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Fancy a 1:1 Personal Training session with me in a fun, friendly environment?
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Drop me a DM or email, let’s have a chat and see if there’s anything I can help you with - I’d love to see you progress
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Coach, ATKIN
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#ATKIN #Ambition #Together #Knowledge #Inspire #Nurture
#onlinecoach #personaltrainer #paisley #glasgow #gymworkout #nextcenturyfitness
Bored of the treadmill and cross trainer? How about flipping a few tyres? Pushing the sled? Battle ropes? And plenty more (including treadmill if you still insist) ⠀⠀⠀⠀ That’s exactly what you’ll get to do down at at Next Century Fitness ⠀⠀⠀⠀ Fancy a 1:1 Personal Training session with me in a fun, friendly environment? ⠀⠀⠀⠀ Drop me a DM or email, let’s have a chat and see if there’s anything I can help you with - I’d love to see you progress ⠀⠀⠀⠀ Coach, ATKIN ⠀⠀⠀⠀ #ATKIN  #Ambition  #Together  #Knowledge  #Inspire  #Nurture  #onlinecoach  #personaltrainer  #paisley  #glasgow  #gymworkout  #nextcenturyfitness 
Brane is fitness trainer and Be Fit member. He use our app and rewarding system to reward all of his clients with BEFIT fitness tokens. 😊
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Heads up personal trainers and join us. It's totally free for you. 🙂
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Did we say we will reward your membership with BEFIT fitness tokens😊
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@befitcrypto
@befitcrypto
@befitcrypto
Brane is fitness trainer and Be Fit member. He use our app and rewarding system to reward all of his clients with BEFIT fitness tokens. 😊 . Heads up personal trainers and join us. It's totally free for you. 🙂 . Did we say we will reward your membership with BEFIT fitness tokens😊 . . . @befitcrypto @befitcrypto @befitcrypto
Proud to be an O’ Connor

Reminiscing about this day in limerick with my family. This photo of my dad and my bro Brian and I with the shannon and castle behind us is class. Missing my bro diarmuid in it though. Going on a walk down memory lane that day with my parents was emotional to say the least. 
I think it’s important to know where your parents come from to understand what they have done to build a life and future for us kids. 
I'm super proud of my parents and all the hard work, dedication to the family and sacrifices they made. 
Remember family is everything ❤️ #teamsuperbody #onlinecoach #personaltrainer #bodybuilding #fatherhood #irishfitfam #gncireland
Proud to be an O’ Connor Reminiscing about this day in limerick with my family. This photo of my dad and my bro Brian and I with the shannon and castle behind us is class. Missing my bro diarmuid in it though. Going on a walk down memory lane that day with my parents was emotional to say the least. I think it’s important to know where your parents come from to understand what they have done to build a life and future for us kids. I'm super proud of my parents and all the hard work, dedication to the family and sacrifices they made. Remember family is everything ❤️ #teamsuperbody  #onlinecoach  #personaltrainer  #bodybuilding  #fatherhood  #irishfitfam  #gncireland 
✖️DRINKING MAKES U FEEL LIKE SHIT ✖️ ———————————————————————————
Happy Monday everyone! Had a relaxing weekend and then decided to drink on a Sunday so going to sweat it all out today 😅. Decided to hit some triceps because well it’s a fun body part to train, also I think I need some new lotion for my ashy ass elbows ———————————————————————————
🚨If you’re looking for a new trainer or online customized workout plans and nutritional guidance DM me 📩
✖️DRINKING MAKES U FEEL LIKE SHIT ✖️ ——————————————————————————— Happy Monday everyone! Had a relaxing weekend and then decided to drink on a Sunday so going to sweat it all out today 😅. Decided to hit some triceps because well it’s a fun body part to train, also I think I need some new lotion for my ashy ass elbows ——————————————————————————— 🚨If you’re looking for a new trainer or online customized workout plans and nutritional guidance DM me 📩
6 week transformation and OVER A STONE WEIGHT LOSS😍🔥
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This is one of my incredible clients who came to me with little confidence and barely able to do step ups or complete the circuits in week 1! By week 6 she was KILLING IT, gained confidence and smashed circuits like it was nothing💪🏻
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Her perseverance, getting 10,000 steps in, doing 2 workouts with me a week and getting in one at her own gym, tracking macros but still enjoying her treats!💪🏻
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Want a 6 week transformation, send me a message🙌🏻
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⚡️Personal Trainer & Online Coach
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📍Based at @bexfitnessuk .
🔥What are you waiting for? Book a free consultation .
📩Start your #BeFitMentally journey today and drop me a message!
6 week transformation and OVER A STONE WEIGHT LOSS😍🔥 . This is one of my incredible clients who came to me with little confidence and barely able to do step ups or complete the circuits in week 1! By week 6 she was KILLING IT, gained confidence and smashed circuits like it was nothing💪🏻 . Her perseverance, getting 10,000 steps in, doing 2 workouts with me a week and getting in one at her own gym, tracking macros but still enjoying her treats!💪🏻 . Want a 6 week transformation, send me a message🙌🏻 . ⚡️Personal Trainer & Online Coach . 📍Based at @bexfitnessuk . 🔥What are you waiting for? Book a free consultation . 📩Start your #BeFitMentally  journey today and drop me a message!
Este video me hace recordar el día que me Amiga me grabo😝😜😁 pero la pase genial eso fue dos días de haber llegado a peru porque aquí no baila bien la salsa

#followers #peru #motivation #fitness #wellness #health #like4like #followforfollow #followers #power #energy #style #fun #aestethics #musclebuilding #bodybuilding #beachbody #fitnessfreak #Caracas #venezuela#ifbbpro #personaltrainer #onlinecoach #fitness #fitgirl #fitness #fitgirls #fitnesscoach #miamitrainer
Este video me hace recordar el día que me Amiga me grabo😝😜😁 pero la pase genial eso fue dos días de haber llegado a peru porque aquí no baila bien la salsa #followers  #peru  #motivation  #fitness  #wellness  #health  #like4like  #followforfollow  #followers  #power  #energy  #style  #fun  #aestethics  #musclebuilding  #bodybuilding  #beachbody  #fitnessfreak  #Caracas  #venezuela #ifbbpro  #personaltrainer  #onlinecoach  #fitness  #fitgirl  #fitness  #fitgirls  #fitnesscoach  #miamitrainer 
💥START YOUR FITNESS JOURNEY!
👇🏻HOW TO SIGN UP👇🏻
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✳️Visit www.LukasDuncan.com/Special or Click Link in my BIO @duncanlukas
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#flashsale
#exercises 
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#onlinetrainer 
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#results
#personaltraining
#worldwide
#beforeafter
#transformations
#onlinecoach
💥START YOUR FITNESS JOURNEY! 👇🏻HOW TO SIGN UP👇🏻 . ✳️Visit www.LukasDuncan.com/Special or Click Link in my BIO @duncanlukas . ✳️COMPLETELY PERSONALIZED PLAN! ✳️Custom Meal Plan! ✳️Check ins (every two weeks)! ✳️Gym/Home workouts! ✳️HIIT/Steady State cardio! ✳️Access to 100+ Exercise Videos! ✳️Supplement Guide! ✳️Available Worldwide! ✳️Male or Female! ✳️24/7 Email Support! ✳️MONEY BACK GUARANTEE! . For more info: 📧email LBDTraining@LukasDuncan.com . . . #flashsale  #exercises  #workouts  #onlinetrainer  #fitnesscoaching  #results  #personaltraining  #worldwide  #beforeafter  #transformations  #onlinecoach 
Acceleration Training
BW: 178.6 | 225x2ea.
🎥| @coachmike_cope
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Today, I decided to work on unilateral movements such as the front rack split squat(Shown)
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Front Rack Split Squat
1️⃣Core Strength
2️⃣Weakness Focused
3️⃣Hip/Quad Activation
4️⃣Improve Acceleration
Acceleration Training BW: 178.6 | 225x2ea. 🎥| @coachmike_cope . . Today, I decided to work on unilateral movements such as the front rack split squat(Shown) . . Front Rack Split Squat 1️⃣Core Strength 2️⃣Weakness Focused 3️⃣Hip/Quad Activation 4️⃣Improve Acceleration
#transformationtuesday Check out #teamperFIcT athlete @hunterjunge with the 4 week cut! We just switched gear and started his bulking regimen to get him ready for the police academy 🤙🏼
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💻ONLINE COACH📲
👇🏼PERSONALIZED👇🏼
🏋️‍♀️TRAINING & 🍎NUTRITION
👥1-on-1 @theliftfactory
DM OR EMAIL TO INQUIRE
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Follow:
@perficttraining 
@perfictapparel
@perfictseasonings
@perfictsupps
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#Transformation #bodytransformation #buildyourbody #gymtime #nutritionist #nutritiontherapy #weightlossjourney #weightlosstransformation 
#onlinecoaching #onlinecoach
#onlinetrainer #trainer #bodybuilding #physique #legday #chestday #armday #perfictseasonings #strong #fitness #gymlife #workout #onlinetraining #wod #nutrition
#transformationtuesday  Check out #teamperFIcT  athlete @hunterjunge with the 4 week cut! We just switched gear and started his bulking regimen to get him ready for the police academy 🤙🏼 • • 💻ONLINE COACH📲 👇🏼PERSONALIZED👇🏼 🏋️‍♀️TRAINING & 🍎NUTRITION 👥1-on-1 @theliftfactory DM OR EMAIL TO INQUIRE • • Follow: @perficttraining @perfictapparel @perfictseasonings @perfictsupps • • • #Transformation  #bodytransformation  #buildyourbody  #gymtime  #nutritionist  #nutritiontherapy  #weightlossjourney  #weightlosstransformation  #onlinecoaching  #onlinecoach  #onlinetrainer  #trainer  #bodybuilding  #physique  #legday  #chestday  #armday  #perfictseasonings  #strong  #fitness  #gymlife  #workout  #onlinetraining  #wod  #nutrition 
The crud is not letting me go. This is one codependent relationship that needs to end like NOW 😂 My kids are wondering when their mom is coming back to life. I feel like the walking dead and my vocabulary is starting to resemble the cast of The Unbreakable Kimmy Schmidt. Oh yeah it’s real. 
I’m going to need a serious detox next week. .
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What do you do to detox after a bout with medication? I flush my system with lots of water, Whole Foods nothing processed and little to no sugar. Colds and viral bacteria feed off sugar. That’s the one thing I completely cut out when I’m sick or detoxing. Sugar can cause brain fog then add in congestion from illness and it’s a double whammy. Another good practice to kick a colds butt, add in more greens and double up on probiotics 😉 .
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#healthylivingwithbarbara #onthemend #comfort #letitgo #purge #healthier #detoxyourlife #familylife #getwellsoon #healthymom #mondayblues #sugarfree #familylife #onlinecoach
The crud is not letting me go. This is one codependent relationship that needs to end like NOW 😂 My kids are wondering when their mom is coming back to life. I feel like the walking dead and my vocabulary is starting to resemble the cast of The Unbreakable Kimmy Schmidt. Oh yeah it’s real. I’m going to need a serious detox next week. . . What do you do to detox after a bout with medication? I flush my system with lots of water, Whole Foods nothing processed and little to no sugar. Colds and viral bacteria feed off sugar. That’s the one thing I completely cut out when I’m sick or detoxing. Sugar can cause brain fog then add in congestion from illness and it’s a double whammy. Another good practice to kick a colds butt, add in more greens and double up on probiotics 😉 . . #healthylivingwithbarbara  #onthemend  #comfort  #letitgo  #purge  #healthier  #detoxyourlife  #familylife  #getwellsoon  #healthymom  #mondayblues  #sugarfree  #familylife  #onlinecoach 
This is jokes 😂 Weekly injections to suppress your appetite... what is the world coming to 😑🙄
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#weightlossjourney #fatlosstips #onlinecoach #injections #needles #caloriedeficit #mrsport #healthylifestyle #fads #portioncontrol #weightlossmotivation #fitnessfun #fatlosscoach #balanceddiet #health
Live a healthy life. #entrepreneur or #businessman #businesswoman can perform at his or her highest level without being #healthy #mentally and #physically | I will go in more detail soon in my future #post so stay tune for more #healthytips #godbless | #healthtips #healthylife #healthyfood #transform #mondaymotivation #motivationmonday #healthcoach #onlinetraining #onlinecoach #onlinecoaching #health is your #wealth
Career Tip #1 
RESUME! RESUME! RESUME! Can’t live without them. 😉 Even though they tell a story about your skills, talent and career success there are some things that you could do to improve! 
#careergoals #careerchange #careeradvice #careercoach #jobinterview #jobsearch #entrepreneur #girlboss #resumetips #bossup #blackgirlmagic #entrepreneurship #recruitment #highereducation #branding #personalbranding #empoweringwomen #millennials #influencer #instagram #inspiration #careergoals #businesswoman #careerdevelopment #businessowner #onlinebusiness #onlinecoach #blackexcellence #businessowner #businesswoman
Career Tip #1  RESUME! RESUME! RESUME! Can’t live without them. 😉 Even though they tell a story about your skills, talent and career success there are some things that you could do to improve! #careergoals  #careerchange  #careeradvice  #careercoach  #jobinterview  #jobsearch  #entrepreneur  #girlboss  #resumetips  #bossup  #blackgirlmagic  #entrepreneurship  #recruitment  #highereducation  #branding  #personalbranding  #empoweringwomen  #millennials  #influencer  #instagram  #inspiration  #careergoals  #businesswoman  #careerdevelopment  #businessowner  #onlinebusiness  #onlinecoach  #blackexcellence  #businessowner  #businesswoman 
⭐️TAKE A BREAK⭐️ We are all living in cages with the door wide open.. #takeabreak #cagedooropen #liveyourideallife #amazeyourself #yesyoucan
The biggest reason most people fail to lose weight is because they demonise food.

This gets perpetuated by the fitness industry telling us that certain foods are bad and it's just downright irresponsible!

If your goal is to lose weight then all you need to worry about is being in a calorie deficit.

I don't want any of my clients seeing food as good or bad.

I just want them to see food as calories, some higher than others.

Yes, we could argue that calorie quality is important for performance but i am guessing most of you are not looking for performance at present but more so to lose some weight?

If we start demonising food it will lead to cravings, guilt and feelings of failure.

One of my clients continues to enjoy Gin, crisps and ice cream as part of her diet and is still losing weight!

She is however being smart about calorie tracking and being an adult in the decisions she makes.

No food should be banned unless a medical condition dictates that to be the case!

Enjoy all food as part of a BALANCED diet and don't demonise it.

If weight loss is your goal, make sure you are in a calorie deficit first and foremost.

Ryan

#teamraw #caloriescount #caloriesincaloriesout #fatlosscoaching #fitnesslife #fatlosstips #fatlossdiet #trainsmart #onlinecoach #unitedkingdom🇬🇧 #scotland #dundeecity
The biggest reason most people fail to lose weight is because they demonise food. This gets perpetuated by the fitness industry telling us that certain foods are bad and it's just downright irresponsible! If your goal is to lose weight then all you need to worry about is being in a calorie deficit. I don't want any of my clients seeing food as good or bad. I just want them to see food as calories, some higher than others. Yes, we could argue that calorie quality is important for performance but i am guessing most of you are not looking for performance at present but more so to lose some weight? If we start demonising food it will lead to cravings, guilt and feelings of failure. One of my clients continues to enjoy Gin, crisps and ice cream as part of her diet and is still losing weight! She is however being smart about calorie tracking and being an adult in the decisions she makes. No food should be banned unless a medical condition dictates that to be the case! Enjoy all food as part of a BALANCED diet and don't demonise it. If weight loss is your goal, make sure you are in a calorie deficit first and foremost. Ryan #teamraw  #caloriescount  #caloriesincaloriesout  #fatlosscoaching  #fitnesslife  #fatlosstips  #fatlossdiet  #trainsmart  #onlinecoach  #unitedkingdom 🇬🇧 #scotland  #dundeecity 
Strapped for time! Literally. ⏰ 
By the time you've finished work, been to the gym, cooked some food, settled the kids down, done some cleaning, spent a little time catching up with your partner, showered/bathed - it's ready for bed and you haven't even thought about getting food ready for the next day. ^ Situations like this do not have to hinder the way you eat. 
And you certainly do not have to use them as an excuse to go straight for the Greggs or McDonalds. 
Here are a couple of options for you, that certainly won't make you feel like you've failed:

Tesco:
• Healthy Living Mediterranean chicken salad
• Sushi packs
• Falafel, red pepper, and Tabbouleh salad
• Crayfish and Mango salad
• Tuna, egg and feta salad

Starbucks
• Zesty chicken and black bean salad bowl
• Hearty veggie and brown rice salad bowl

Nandos
• ¼ Chicken (with side salad/corn on the cob)
• Chicken Breast fillet Pita
• Butterfly chicken (with side salad/corn on the cob)
Strapped for time! Literally. ⏰ By the time you've finished work, been to the gym, cooked some food, settled the kids down, done some cleaning, spent a little time catching up with your partner, showered/bathed - it's ready for bed and you haven't even thought about getting food ready for the next day. ^ Situations like this do not have to hinder the way you eat. And you certainly do not have to use them as an excuse to go straight for the Greggs or McDonalds. Here are a couple of options for you, that certainly won't make you feel like you've failed: Tesco: • Healthy Living Mediterranean chicken salad • Sushi packs • Falafel, red pepper, and Tabbouleh salad • Crayfish and Mango salad • Tuna, egg and feta salad Starbucks • Zesty chicken and black bean salad bowl • Hearty veggie and brown rice salad bowl Nandos • ¼ Chicken (with side salad/corn on the cob) • Chicken Breast fillet Pita • Butterfly chicken (with side salad/corn on the cob)
10 reasons to exercise that are NOT fat loss related...
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1️⃣ To improve your bone health (weight training increases bone density and reduces the risk of osteoporosis when you're older)
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2️⃣ To improve your mood (exercise releases natural 'feel good' neurotransmitters called endorphins that kick in after about 20 mins of training. Regular exercise related activities will boost your overall mood in the long run).
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3️⃣ To sleep better (physical exertion helps your body's circadian rhythm keep in tune which means more z's which as we all know is super important as part of a healthy lifestyle).
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4️⃣ To have more energy (I know this one sounds crazy but trust me. When you exercise the body is able to function more efficiently which means you've got more oxygen to fuel your cells. As a result you will be stronger and feel less lethargic and fatigued).
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5️⃣ To make new friends (going to the gym or joining a group exercise class is a great way to meet new people that are into the same things as you).
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6️⃣ To reduce blood pressure (exercise helps reduce blood pressure, in short, by attacking the plaque in the arteries allowing them to widen, blood to flow more freely and reduce the pressure in the arteries).
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7️⃣ To strengthen your heart (Exercise reduces the risk of serious heart diseases by improving its ability to pump blood through the arteries).
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8️⃣ To lower anxiety (we're to those magical little hormones, endorphins! Exercise can reduce feelings of worry and refocus you to the present and the workout at hand rather than worrying about our daily problems)
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9️⃣ To support your lymphatic system (the lymphatic system is basically our sewerage system and besties with our immune system but it replies heavily on movement. Exercise helps to push lymphatic fluid (toxins) through the body).
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🔟 To support your mental health (there is an approximately 20-30% lower risk of depression and dementia for adults participating in dusky physical activity).
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#reasonstoexercise #fatlossisnotalifestyle #healthgain .
📸@katannephotography
10 reasons to exercise that are NOT fat loss related... . 1️⃣ To improve your bone health (weight training increases bone density and reduces the risk of osteoporosis when you're older) . 2️⃣ To improve your mood (exercise releases natural 'feel good' neurotransmitters called endorphins that kick in after about 20 mins of training. Regular exercise related activities will boost your overall mood in the long run). . 3️⃣ To sleep better (physical exertion helps your body's circadian rhythm keep in tune which means more z's which as we all know is super important as part of a healthy lifestyle). . 4️⃣ To have more energy (I know this one sounds crazy but trust me. When you exercise the body is able to function more efficiently which means you've got more oxygen to fuel your cells. As a result you will be stronger and feel less lethargic and fatigued). . 5️⃣ To make new friends (going to the gym or joining a group exercise class is a great way to meet new people that are into the same things as you). . 6️⃣ To reduce blood pressure (exercise helps reduce blood pressure, in short, by attacking the plaque in the arteries allowing them to widen, blood to flow more freely and reduce the pressure in the arteries). . 7️⃣ To strengthen your heart (Exercise reduces the risk of serious heart diseases by improving its ability to pump blood through the arteries). . 8️⃣ To lower anxiety (we're to those magical little hormones, endorphins! Exercise can reduce feelings of worry and refocus you to the present and the workout at hand rather than worrying about our daily problems) . 9️⃣ To support your lymphatic system (the lymphatic system is basically our sewerage system and besties with our immune system but it replies heavily on movement. Exercise helps to push lymphatic fluid (toxins) through the body). . 🔟 To support your mental health (there is an approximately 20-30% lower risk of depression and dementia for adults participating in dusky physical activity). . #reasonstoexercise  #fatlossisnotalifestyle  #healthgain  . 📸@katannephotography
Los ejercicios de movilidad forman parte fundamental de cualquier disciplina deportiva y, más aún si cabe, en el crossfit debido a la gran variedad de movimientos que implica.

Desde Prime queremos insistir en este aspecto y, por ello, cada lunes subiremos un post relacionado con ejercicios de técnica y movilidad, de manera que podáis incorporarlos a vuestra rutina de calentamiento. En el post explicaremos modo de realización y a qué tipo de entrenamiento o zona está enfocado.

Hoy os presentamos una serie de ejercicios en los que, ayudados de una banda elástica, conseguimos rápidamente abrir nuestra caja torácica y nuestros hombros. Estos ejercicios pueden utilizarse como calentamiento previo a cualquier wod que implique movimientos aéreos o de posición de overhead squat o snatch.
Los ejercicios de movilidad forman parte fundamental de cualquier disciplina deportiva y, más aún si cabe, en el crossfit debido a la gran variedad de movimientos que implica. Desde Prime queremos insistir en este aspecto y, por ello, cada lunes subiremos un post relacionado con ejercicios de técnica y movilidad, de manera que podáis incorporarlos a vuestra rutina de calentamiento. En el post explicaremos modo de realización y a qué tipo de entrenamiento o zona está enfocado. Hoy os presentamos una serie de ejercicios en los que, ayudados de una banda elástica, conseguimos rápidamente abrir nuestra caja torácica y nuestros hombros. Estos ejercicios pueden utilizarse como calentamiento previo a cualquier wod que implique movimientos aéreos o de posición de overhead squat o snatch.
NAMS is here to help you and help your clients have the best experience possible while working towards their goals. 
As a coach, there are so many different things you  can learn in order to help your clients, and it's overwhelming - we get it! 
With our structured 12 week program we will support you in the learning process to make sure you are receiving the best education you can with legit case-studies to help you effectively apply this knowledge to your clients. 
The link to sign up is in our BIO, or DM us if you have any questions! 
Only 1 more week before we get started on changing lives for the better! .
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#nams #namscert #personaltrainer #iifym #flexibledieting #onlinecoach #onlinecoaching #nutritionconsultant #coach #integrity #fitnessentrepeneur #weighlosscoach #iifymcertification
NAMS is here to help you and help your clients have the best experience possible while working towards their goals. As a coach, there are so many different things you can learn in order to help your clients, and it's overwhelming - we get it! With our structured 12 week program we will support you in the learning process to make sure you are receiving the best education you can with legit case-studies to help you effectively apply this knowledge to your clients. The link to sign up is in our BIO, or DM us if you have any questions! Only 1 more week before we get started on changing lives for the better! . . . #nams  #namscert  #personaltrainer  #iifym  #flexibledieting  #onlinecoach  #onlinecoaching  #nutritionconsultant  #coach  #integrity  #fitnessentrepeneur  #weighlosscoach  #iifymcertification 
4 days out from the NPA British finals now. Low carbs and depletion sessions as of tomorrow before we get some carbs back in weds/thurs, but will play it by ear depending on how things are looking day to day 🎯.
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Always a tough week the week of the show. Anticipation and excitement makes time go painfully slow 🙄⏰.
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But lots to keep ploughing through with client work and plans for Brisbournefit in the coming months 🤓💭.
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Something I’d love to have some feedback from you guys on too by the way.. I’m brainstorming putting together a couple of potential projects..
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Feel free to comment on this or DM, but basically I’m considering creating a membership website packed with all things fat loss, muscle gain, lifestyle etc and anything else or would like to see? (No sketchy only fans hash though - not my gig 😂)📲🎥.
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AND/OR a couple of simple downloads/ebooks of my favourite training templates centred around fatloss and/or muscle building plans 📚.
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I want to create what’s most valuable to you guys so any feedback would be greatly appreciated and taken on board! 🙏💡
4 days out from the NPA British finals now. Low carbs and depletion sessions as of tomorrow before we get some carbs back in weds/thurs, but will play it by ear depending on how things are looking day to day 🎯. • Always a tough week the week of the show. Anticipation and excitement makes time go painfully slow 🙄⏰. • But lots to keep ploughing through with client work and plans for Brisbournefit in the coming months 🤓💭. • Something I’d love to have some feedback from you guys on too by the way.. I’m brainstorming putting together a couple of potential projects.. • Feel free to comment on this or DM, but basically I’m considering creating a membership website packed with all things fat loss, muscle gain, lifestyle etc and anything else or would like to see? (No sketchy only fans hash though - not my gig 😂)📲🎥. • AND/OR a couple of simple downloads/ebooks of my favourite training templates centred around fatloss and/or muscle building plans 📚. • I want to create what’s most valuable to you guys so any feedback would be greatly appreciated and taken on board! 🙏💡
⭐️Life is like riding a bike. You need to keep moving to keep your balance. ⭐️ What do you do to keep your balance? Do you keep moving or do you rather relax a bit now and again? For me it is more the latter I struggle with.. not keep going. And you?

#worklifebalance #amazeyourself #chooseyou #keepyourbalance #liveyourdreamlife
Vocês já se sentiram dentro do olho de um furação?! Sabe aquela sensação de que quanto mais você tenta resolver os problemas mais eles te perseguem.  Você não sabe nem por onde começar, pois eles estão em uma bolera só, sem começo, meio e fim. E quando você consegue dar o primeiro passo, você quer resolver todos de uma vez e não resolve nada. Pois é, já me senti assim algumas vezes na minha “old life”, confesso que ainda tenho umas recaídas...rs, mas nem se compara a entrar mais no olho do furação. Essa indicação é um modelo desenvolvido por Kurt Lewin muito aplicado na área empresarial para trabalhar com gestão de mudança, obviamente aqui está uma versão super simples de toda uma teoria, mas que utilizo para meu trabalho e vida pessoal quando o assunto é solução de problemas e mudança. Geralmente para trabalhar em treinamentos com profissionais mais objetivos e pragmáticos é uma ótima ferramenta. Quer saber mais? Como o meu trabalho pode ajudar você a desenvolver sua liderança, resolver problemas de carreira e trabalho, alcançar suas metas, falar em público ou melhorar seu desempenho no trabalho e estudo, mande mensagem. Sou apaixonada por auxiliar pessoas a se sentirem em sua melhor versão. 😊
#psicologiaecoaching#coachingdevida#coachingdecarreira#desenvolvimentoorganizacional#liderança#aprendizadosempre#solucaodeproblemas#melhoriacontinua#desenvolvimentopessoaleprofissional#onlinecoach.
Vocês já se sentiram dentro do olho de um furação?! Sabe aquela sensação de que quanto mais você tenta resolver os problemas mais eles te perseguem. Você não sabe nem por onde começar, pois eles estão em uma bolera só, sem começo, meio e fim. E quando você consegue dar o primeiro passo, você quer resolver todos de uma vez e não resolve nada. Pois é, já me senti assim algumas vezes na minha “old life”, confesso que ainda tenho umas recaídas...rs, mas nem se compara a entrar mais no olho do furação. Essa indicação é um modelo desenvolvido por Kurt Lewin muito aplicado na área empresarial para trabalhar com gestão de mudança, obviamente aqui está uma versão super simples de toda uma teoria, mas que utilizo para meu trabalho e vida pessoal quando o assunto é solução de problemas e mudança. Geralmente para trabalhar em treinamentos com profissionais mais objetivos e pragmáticos é uma ótima ferramenta. Quer saber mais? Como o meu trabalho pode ajudar você a desenvolver sua liderança, resolver problemas de carreira e trabalho, alcançar suas metas, falar em público ou melhorar seu desempenho no trabalho e estudo, mande mensagem. Sou apaixonada por auxiliar pessoas a se sentirem em sua melhor versão. 😊 #psicologiaecoaching #coachingdevida #coachingdecarreira #desenvolvimentoorganizacional #liderança #aprendizadosempre #solucaodeproblemas #melhoriacontinua #desenvolvimentopessoaleprofissional #onlinecoach .
🔥💪😎 This weeks Side Hustle of The Week analyzes Drop Shipping. 🛳 This is an extremely tough market, but it does still have room for innovation! If you have a good following on instagram or other social media platforms, you can actually use the drop shipping method to drop ship your own products. The cool part is that you can do this from home at any age! 😎 the bad part is that it takes a whole lot of effort to compete with the big dogs! 🐕 but the 💰 is high if you make it! It also teaches you awesome skills! ✅ 😉 #businessminded #businessmind #workfromhomemom #workfromhomejob #homeoffice #entrepreneurmindset #facts💯 #onlinecoach #entrepreneurquotes #onlinecourses #dropshipping #dropshipper #dropshipmalaysia #inventions #webdesigner #coder #coding #onlineseller #onlinesales #onlinemarket #digitalartwork #digitalmarketer #millenials #sidehustle #hustlehard #hustleharder #workhardplayharder
🔥💪😎 This weeks Side Hustle of The Week analyzes Drop Shipping. 🛳 This is an extremely tough market, but it does still have room for innovation! If you have a good following on instagram or other social media platforms, you can actually use the drop shipping method to drop ship your own products. The cool part is that you can do this from home at any age! 😎 the bad part is that it takes a whole lot of effort to compete with the big dogs! 🐕 but the 💰 is high if you make it! It also teaches you awesome skills! ✅ 😉 #businessminded  #businessmind  #workfromhomemom  #workfromhomejob  #homeoffice  #entrepreneurmindset  #facts 💯 #onlinecoach  #entrepreneurquotes  #onlinecourses  #dropshipping  #dropshipper  #dropshipmalaysia  #inventions  #webdesigner  #coder  #coding  #onlineseller  #onlinesales  #onlinemarket  #digitalartwork  #digitalmarketer  #millenials  #sidehustle  #hustlehard  #hustleharder  #workhardplayharder 
The sun is shining and it’s your time to shine too! Get outside for at least 30 mins of exercise and vitamin D! 
30 mins of exercise daily can boost your health, well-being, and help you feel incredible! .
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#fitness #personaltrainer #fitnessmotivation #onlinefitness #fitfam #fitspo #weightloss #healthylifestyle #gym #battleropes #battleropesworkout #nutrition #sprints #kettlebellworkout #hiit #naturalbodybuilding #fit #gymmotivation #hiitworkout #cardio #girlswholift #workout #onlinecoach #personaltraining #shredded365 #onlinecoaching #workoutmotivation #bodybuilding #onlinefitnesstrainer #mondaymotivation
The sun is shining and it’s your time to shine too! Get outside for at least 30 mins of exercise and vitamin D! 30 mins of exercise daily can boost your health, well-being, and help you feel incredible! . . . . . . . #fitness  #personaltrainer  #fitnessmotivation  #onlinefitness  #fitfam  #fitspo  #weightloss  #healthylifestyle  #gym  #battleropes  #battleropesworkout  #nutrition  #sprints  #kettlebellworkout  #hiit  #naturalbodybuilding  #fit  #gymmotivation  #hiitworkout  #cardio  #girlswholift  #workout  #onlinecoach  #personaltraining  #shredded365  #onlinecoaching  #workoutmotivation  #bodybuilding  #onlinefitnesstrainer  #mondaymotivation 
#motivationmonday - I completed My first 5000m row tonight. I didn’t set a particular target, however I kind of thought I’d go for around 30min marker as I’m not one for endurance like sports. I’ll be using this as a bench mark for my forth coming Training. I’m taking part in the #skeletoncrew 31,000 solo row between 25th - 31st October. Although I prefer resistance training, I’m enjoying Training for something different and a new challenge 😉😈👀
#motivationmonday  - I completed My first 5000m row tonight. I didn’t set a particular target, however I kind of thought I’d go for around 30min marker as I’m not one for endurance like sports. I’ll be using this as a bench mark for my forth coming Training. I’m taking part in the #skeletoncrew  31,000 solo row between 25th - 31st October. Although I prefer resistance training, I’m enjoying Training for something different and a new challenge 😉😈👀
Because it’s about being consistent not perfect 🔑
Because it’s about being consistent not perfect 🔑
Disability getting in the way of independence?

Yep I’ve been there. 
A fuck load of times. 
What if being fitter through doing aerobic exercise meant that you could walk/run further, never know even run 😉

Increasing your strength and muscle mass could mean you can push up that hill without that push off your mate, or be able to walk down the street without having to stop because the bags too heavy. 
What if doing exercises specific to flexibility/mobility mean you can get in the bath or get dressed without needing help. 
Stability exercises reduce your risks of falling in bad weather meaning you aren’t house bound or can help you push up and down curbs. 
There’s more to exercise then looking good and being strong.
Disability getting in the way of independence? Yep I’ve been there. A fuck load of times. What if being fitter through doing aerobic exercise meant that you could walk/run further, never know even run 😉 Increasing your strength and muscle mass could mean you can push up that hill without that push off your mate, or be able to walk down the street without having to stop because the bags too heavy. What if doing exercises specific to flexibility/mobility mean you can get in the bath or get dressed without needing help. Stability exercises reduce your risks of falling in bad weather meaning you aren’t house bound or can help you push up and down curbs. There’s more to exercise then looking good and being strong.
Happy Monday!!! No...this isn’t me...but I wish it was! One day this will be me everyday that I CHOOSE! I can see it now...me on my laptop working on my programs and with my clients. Scheduling my days off when I want and where I want. Changing lives while mine changes in the process. Yep...sounds about right to me so for all of you who are missing warmer days...this is for YOU!
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#beachbum #workfromhomemom #workfromhomejob #beachlife #keto #ketogirl #weightlossscoach #lifecoach #transformationcoach #athomebusiness #businessowner #fitlife #fitnesscoach #onlinecoach #momoftwo #informedconsumer #toxinfree #toxicfree
Happy Monday!!! No...this isn’t me...but I wish it was! One day this will be me everyday that I CHOOSE! I can see it now...me on my laptop working on my programs and with my clients. Scheduling my days off when I want and where I want. Changing lives while mine changes in the process. Yep...sounds about right to me so for all of you who are missing warmer days...this is for YOU! . . . . . . #beachbum  #workfromhomemom  #workfromhomejob  #beachlife  #keto  #ketogirl  #weightlossscoach  #lifecoach  #transformationcoach  #athomebusiness  #businessowner  #fitlife  #fitnesscoach  #onlinecoach  #momoftwo  #informedconsumer  #toxinfree  #toxicfree 
😞 We All Get Bad Days 😞
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There could be a million reasons why you haven’t hit your program as good as you should But asking the simple ones above maybe the issue 🤗
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Not eaten/ Drunk enough could mean lack of fuel for your muscles to actually contract 😶
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Sleep is so important and with a disturbed sleep pattern you may not be recovered enough 😴
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Did you cool down correctly, stretch or Roll the muscle knots and tight areas may need longer to Warm Up 😮
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Stress, this one isn’t looked at enough! Yes mentally you could get rid of some stress by hitting it hard but the outside factors could be harming you inside the gym mentally, mind elsewhere it’s a tough battle maybe you need a Chill out more then a Thrash out 🙏🏼
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With our 1-1 Coaching we ask for feedback after every session so we can adjust the next day if we need to 🤙🏼
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Simply DM us for more information and start your Personal Coach Journey Today 📲
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#stress #anxiety #food #diet #problems #gymlife #sleep #coach #onlinecoach #onlinetraining #poweredbytruecoach
😞 We All Get Bad Days 😞 • There could be a million reasons why you haven’t hit your program as good as you should But asking the simple ones above maybe the issue 🤗 • Not eaten/ Drunk enough could mean lack of fuel for your muscles to actually contract 😶 • Sleep is so important and with a disturbed sleep pattern you may not be recovered enough 😴 • Did you cool down correctly, stretch or Roll the muscle knots and tight areas may need longer to Warm Up 😮 • Stress, this one isn’t looked at enough! Yes mentally you could get rid of some stress by hitting it hard but the outside factors could be harming you inside the gym mentally, mind elsewhere it’s a tough battle maybe you need a Chill out more then a Thrash out 🙏🏼 • With our 1-1 Coaching we ask for feedback after every session so we can adjust the next day if we need to 🤙🏼 • Simply DM us for more information and start your Personal Coach Journey Today 📲 • #stress  #anxiety  #food  #diet  #problems  #gymlife  #sleep  #coach  #onlinecoach  #onlinetraining  #poweredbytruecoach 
Work even harder then you dream. That is how goals become reality. Take responsibility for your actions. Many people don't  want to go deep within in order to  figure out why they struggle. #fitnesscoach #fitnesscoaching #fitness #fit #fitspo #fitfam #health #bodybuilder #natty #positive #bodybuilding #muscle #ripped #shredded #coach #onlinecoach #muscle #mindpower #focus #goals #fitnessmotivation #weightloss #fatloss #fitguy #abs #hardwork
169lbs as of this morning. Haven’t weighed myself since back from Orlando 9 weeks ago, which was 162 lbs.
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Pretty happy with 7lb gain in 9 weeks, especially considering I haven’t tracked a calorie or macro in 12 weeks. Nevertheless, the quest for gains continues.
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Also, check out that mighty ducks Tee 🦆🏒.What a film. Penny’s girl 💁‍♀️.
169lbs as of this morning. Haven’t weighed myself since back from Orlando 9 weeks ago, which was 162 lbs. . Pretty happy with 7lb gain in 9 weeks, especially considering I haven’t tracked a calorie or macro in 12 weeks. Nevertheless, the quest for gains continues. . Also, check out that mighty ducks Tee 🦆🏒.What a film. Penny’s girl 💁‍♀️.
Remember you are responsible for your own happiness ❤️
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❤️You have the power to change anything and everything in your life that doesn’t serve you
❤️You have the power to write wrongs
❤️You have the power to change your circumstances
❤️You have the power to say NO
❤️You have the power to live the life you dream of
❤️You are POWERFUL
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It’s easy to get caught up in stagnation and forget that we have the ability to change our lives
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But, how can you make this week different? New week, new goals, new opportunities. What will you do this week to bring you closer to living your dream life?🌸
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#fitness #personaltrainer #beyourbestself #mindset #motivation #workout #gym #goals #nutrition #confidence #beyourself #selflove #gymlife #pushyourself #noexcuses #nevergiveup #weightlossjourney #weightloss #weightlosstransformation #transform #workoutmotivation #fitnessjourney #fatloss #diet #healthylifestyle #onlinecoach
Remember you are responsible for your own happiness ❤️ ———— ❤️You have the power to change anything and everything in your life that doesn’t serve you ❤️You have the power to write wrongs ❤️You have the power to change your circumstances ❤️You have the power to say NO ❤️You have the power to live the life you dream of ❤️You are POWERFUL ———— It’s easy to get caught up in stagnation and forget that we have the ability to change our lives ———— But, how can you make this week different? New week, new goals, new opportunities. What will you do this week to bring you closer to living your dream life?🌸 . . —————————————— #fitness  #personaltrainer  #beyourbestself  #mindset  #motivation  #workout  #gym  #goals  #nutrition  #confidence  #beyourself  #selflove  #gymlife  #pushyourself  #noexcuses  #nevergiveup  #weightlossjourney  #weightloss  #weightlosstransformation  #transform  #workoutmotivation  #fitnessjourney  #fatloss  #diet  #healthylifestyle  #onlinecoach 
Core move of the day 👙
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Option 1 - Keep your feet up during the whole set
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Option 2 - Drop your feet to reset your body after each rep
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Happy Monday! 💜🧜🏽‍♀️
Core move of the day 👙 • Option 1 - Keep your feet up during the whole set • Option 2 - Drop your feet to reset your body after each rep • • Happy Monday! 💜🧜🏽‍♀️
👉@_gluteiup_+@ventunogrammibrescia
la cosa giusta da fare. Scommettiamo che ce la facciamo😉 ?
#Repost @fitnesspassion.it
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Molte persone farebbero qualsiasi cosa per perdere peso, tranne mangiare sano e fare esercizio.
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Bastano queste due semplici cose per cambiare la propria vita in meglio: sta a noi scegliere.
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#fitnesspassionit #palestra #allenamento #muscoli #diarioalimentare #mangiaresano #alimentazionesana #personaltrainer #dimagrire #personaltraining #dimagriremangiando #perderepeso #cibosano #coach #pt #trainer #exercise #weights #benessere #dietasana #onlinecoach #abs #fitnessmotivation #cardio #crossfit #fitnessmodel #nutrition #dieta #gymlife
👉@_gluteiup_+@ventunogrammibrescia la cosa giusta da fare. Scommettiamo che ce la facciamo😉 ? #Repost  @fitnesspassion.it • • • • • Molte persone farebbero qualsiasi cosa per perdere peso, tranne mangiare sano e fare esercizio. . Bastano queste due semplici cose per cambiare la propria vita in meglio: sta a noi scegliere. • • • #fitnesspassionit  #palestra  #allenamento  #muscoli  #diarioalimentare  #mangiaresano  #alimentazionesana  #personaltrainer  #dimagrire  #personaltraining  #dimagriremangiando  #perderepeso  #cibosano  #coach  #pt  #trainer  #exercise  #weights  #benessere  #dietasana  #onlinecoach  #abs  #fitnessmotivation  #cardio  #crossfit  #fitnessmodel  #nutrition  #dieta  #gymlife 
10 DAYS LEFT TO SIGN UP ON MY OFFER FOR OCTOBER #onlinecoaching
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Think about that “last little bit”
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You know that bit I mean? The bit that you always see in the mirror! The bit that has been causing you years of stress and pain, the bit clients mention to me the minute we  have our first chat
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Well here's a few things to help you out...The advice I give to clients before we start or during their progress with me
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1. It's going down! If you are losing weight/inches etc then those areas you are focussing on are coming down. They still may visually stand out to you, but like everywhere else you are losing fat from those areas
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2. We store fat in certain areas. It's just life and we can't change it, I know it can cause stress and make you upset, but we can do nothing about where we store it, OR where we lose it from first. Accept it and focus on bringing overall fat levels down
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3. You may have quite a bit to go. I've had some people grab a love handle or the back of their arm and I'm not 100% sure what they want to hear. The reality may be that you have 2-3 stone to lose or more depending on your starting point, you need to be in it for the long haul
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4. That last bit will be the toughest bit. Especially people who are already really lean, that last bit may be the flexibility you are currently enjoying and the odd social occasion. It may mean tracking calorie intake and more, to really focus down on what is missing, a few weeks or more of living quite a boring life, it's this that stops people really getting to that "next level"
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Make it as stress free as possible by eating foods you enjoy and doing training that fits into your week. You will go backwards at times but make sure you are taking more steps forwards. Use multiple tracking methods, as the scales can mess with your head and you are probably not the best judge of eyeing what you see in the mirror. Get a support system that has your back when you start to wobble (because you will and always do!)
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Invest in yourself by investing in someone who can guide you every step of the way! Explaining what to do and why, explaining what is happening and why!
#heath #fitness #coralokpt #onlinecoach #gym
10 DAYS LEFT TO SIGN UP ON MY OFFER FOR OCTOBER #onlinecoaching  - Think about that “last little bit” - You know that bit I mean? The bit that you always see in the mirror! The bit that has been causing you years of stress and pain, the bit clients mention to me the minute we have our first chat - Well here's a few things to help you out...The advice I give to clients before we start or during their progress with me - 1. It's going down! If you are losing weight/inches etc then those areas you are focussing on are coming down. They still may visually stand out to you, but like everywhere else you are losing fat from those areas - 2. We store fat in certain areas. It's just life and we can't change it, I know it can cause stress and make you upset, but we can do nothing about where we store it, OR where we lose it from first. Accept it and focus on bringing overall fat levels down - 3. You may have quite a bit to go. I've had some people grab a love handle or the back of their arm and I'm not 100% sure what they want to hear. The reality may be that you have 2-3 stone to lose or more depending on your starting point, you need to be in it for the long haul - 4. That last bit will be the toughest bit. Especially people who are already really lean, that last bit may be the flexibility you are currently enjoying and the odd social occasion. It may mean tracking calorie intake and more, to really focus down on what is missing, a few weeks or more of living quite a boring life, it's this that stops people really getting to that "next level" - Make it as stress free as possible by eating foods you enjoy and doing training that fits into your week. You will go backwards at times but make sure you are taking more steps forwards. Use multiple tracking methods, as the scales can mess with your head and you are probably not the best judge of eyeing what you see in the mirror. Get a support system that has your back when you start to wobble (because you will and always do!) - Invest in yourself by investing in someone who can guide you every step of the way! Explaining what to do and why, explaining what is happening and why! #heath  #fitness  #coralokpt  #onlinecoach  #gym 
Oh yes it’s Monday again ! After a fun weekend of drinks and Pizza 🍕 I’m back on the grind . Having a happy balance is everything and it can be done ✅. .
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#fitness  #fitnessaddict #fitspo  #workout  #healthy #instahealth #healthychoices  #lifestyle  #getfit #cleaneating #eatclean  #fitfam #fitspo #inspiring #motivation #pizza #success #staypositive #noexcuses  #onlinecoach #focus #dedication #followback #views #mondaymotivation  #instalike #focused #instafollow #balancedlife #gymselfie
Oh yes it’s Monday again ! After a fun weekend of drinks and Pizza 🍕 I’m back on the grind . Having a happy balance is everything and it can be done ✅. . . . . #fitness  #fitnessaddict  #fitspo  #workout  #healthy  #instahealth  #healthychoices  #lifestyle  #getfit  #cleaneating  #eatclean  #fitfam  #fitspo  #inspiring  #motivation  #pizza  #success  #staypositive  #noexcuses  #onlinecoach  #focus  #dedication  #followback  #views  #mondaymotivation  #instalike  #focused  #instafollow  #balancedlife  #gymselfie 
WATCH TILL THE END‼️ After some initial thoughts about what I wanted to post up today I wanted to show you guys what I’m all about & what I try to preach to my clients to...
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There is going to be a lot of competitors that would of finished their seasons this weekend & next.
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It can leave you with the feeling of “What’s Next” 🤷‍♂️
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As bodybuilders we are always looking to improve...
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Seek out the MOST from our physiques and training and I believe if you want to be making IMPROVEMENTS year on year we need to be laying the foundations.
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What I mean by that is sticking to your gaining phases & just following that process through. Because if you are doing the right things well each week you will be moving forwards.
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👆 Doing EXACTLY that has allowed myself to improve since my last time I competed back in 2015 and that is ALWAYS the number one goal.
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So if you’ve finished your shows or your diets for this year start building them foundations again now & most importantly ENJOY the hell out of the process in doing so.
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Enjoy the energy, enjoy the ability to relax with food around family & friends and make those improvements 🙌
WATCH TILL THE END‼️ After some initial thoughts about what I wanted to post up today I wanted to show you guys what I’m all about & what I try to preach to my clients to... - There is going to be a lot of competitors that would of finished their seasons this weekend & next. - It can leave you with the feeling of “What’s Next” 🤷‍♂️ - As bodybuilders we are always looking to improve... - Seek out the MOST from our physiques and training and I believe if you want to be making IMPROVEMENTS year on year we need to be laying the foundations. - What I mean by that is sticking to your gaining phases & just following that process through. Because if you are doing the right things well each week you will be moving forwards. - 👆 Doing EXACTLY that has allowed myself to improve since my last time I competed back in 2015 and that is ALWAYS the number one goal. - So if you’ve finished your shows or your diets for this year start building them foundations again now & most importantly ENJOY the hell out of the process in doing so. - Enjoy the energy, enjoy the ability to relax with food around family & friends and make those improvements 🙌
Half of the battle is getting your mind to believe that your body can do it. 💪🏾🧠
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#mindovermatter #fitnessmotivation #quotes #quoteoftheday #workoutgoals #motivation #ambition #goals #goalsetting  #achievements #yougotthis #strongertogether #whstrong #personaltrainer #onlinecoach #fitnessgirl #workoutmotivation #fitnessbylee
Half of the battle is getting your mind to believe that your body can do it. 💪🏾🧠 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . . . . . . . . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mindovermatter  #fitnessmotivation  #quotes  #quoteoftheday  #workoutgoals  #motivation  #ambition  #goals  #goalsetting  #achievements  #yougotthis  #strongertogether  #whstrong  #personaltrainer  #onlinecoach  #fitnessgirl  #workoutmotivation  #fitnessbylee 
It’s okay to be different.
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Growing up, we try and seek others approval.
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We try to do things that other people do so that they will like us. We so desperately want to fit in. To confirm to everyone else.
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And sometimes, we find ourselves trapped in a lifestyle that we don’t even like, and never wanted.
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I personally experienced this, and it took me until I went to college to figure out what I wanted, and not what I thought that everyone else wanted from me.
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I went my entire freshman year without going to a single college party. Did I feel like I was missing out? No. Why? Because it’s not a lifestyle that I choose to partake in. Does that mean that I never go out? No. But I also don’t feel pressured to do anything that I don’t want to do or that I feel will not add to my life.
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I don’t judge anybody based on their likes, interests , hobbies, etc. YOU DO YOU BOO.
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Do what makes YOU happy. Not what makes Becky or Susan happy.
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At the end of the day, it is YOUR life. And it’s 100% okay to be POSITIVELY UNIQUELY YOU.
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💌Online coaching application in bio💌
@alphapackfitness code CAROLINE
@1upnutrition code CAROLINE
@ascendtoaction code CAROLINEATA
@freskincare code BIDDLE
It’s okay to be different. . Growing up, we try and seek others approval. . We try to do things that other people do so that they will like us. We so desperately want to fit in. To confirm to everyone else. . And sometimes, we find ourselves trapped in a lifestyle that we don’t even like, and never wanted. . I personally experienced this, and it took me until I went to college to figure out what I wanted, and not what I thought that everyone else wanted from me. . I went my entire freshman year without going to a single college party. Did I feel like I was missing out? No. Why? Because it’s not a lifestyle that I choose to partake in. Does that mean that I never go out? No. But I also don’t feel pressured to do anything that I don’t want to do or that I feel will not add to my life. . I don’t judge anybody based on their likes, interests , hobbies, etc. YOU DO YOU BOO. . Do what makes YOU happy. Not what makes Becky or Susan happy. . At the end of the day, it is YOUR life. And it’s 100% okay to be POSITIVELY UNIQUELY YOU. . 💌Online coaching application in bio💌 @alphapackfitness code CAROLINE @1upnutrition code CAROLINE @ascendtoaction code CAROLINEATA @freskincare code BIDDLE
Hey girl Hey .
Help wanted ⭐️
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Do you have a passion for health, fitness, and friendship?
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I am looking for 3 women who want to join our team of online health and wellness coaches. And get PAID to live a healthy lifestyle while helping others do the same .
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All done virtually .  All done on your time schedule: full time,part time , or side hustle-YOU decide #bossbabe .
Not an expert- no worries: training provided.
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You must be fun, have a passion to help others find their healthy and happy, and be willing to share your journey!
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If this sounds like a fit for you and/or you just want more info- drop your email 📧 below or your favorite emoji 💕🎁👯‍♀️ and I’ll message you the deets.
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Over 18. US, UK, & Canada only at this time.
Hey girl Hey . Help wanted ⭐️ . Do you have a passion for health, fitness, and friendship? . I am looking for 3 women who want to join our team of online health and wellness coaches. And get PAID to live a healthy lifestyle while helping others do the same . . All done virtually . All done on your time schedule: full time,part time , or side hustle-YOU decide #bossbabe  . Not an expert- no worries: training provided. . You must be fun, have a passion to help others find their healthy and happy, and be willing to share your journey! . If this sounds like a fit for you and/or you just want more info- drop your email 📧 below or your favorite emoji 💕🎁👯‍♀️ and I’ll message you the deets. ———————- Over 18. US, UK, & Canada only at this time.
Oh hellllllll, these guys look after me 😆
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Tonight it’s sea bass Thai curry and it is the actual BOMB 💣
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Thank youuuu @katiescornish, it’s really delicious andddd nutritious post-gym food 🙃😋
I worked hard for this 💪🏼🤣
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🖥 www.serenestrong.com
📧 serene@serenestrong.com
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#seabasscurry #ilovefood #delish #postgymrecovery #nutritious #katiescornishhotpots
Oh hellllllll, these guys look after me 😆 . Tonight it’s sea bass Thai curry and it is the actual BOMB 💣 . Thank youuuu @katiescornish, it’s really delicious andddd nutritious post-gym food 🙃😋 I worked hard for this 💪🏼🤣 . —————————————— 🖥 www.serenestrong.com 📧 serene@serenestrong.com —————————————— . . . #seabasscurry  #ilovefood  #delish  #postgymrecovery  #nutritious  #katiescornishhotpots 
This Saturday is the GRAND OPENING for @evolve_strength_sunridge. Drop in for free for a workout or just to check it out and say hi.  There are Evolve membership deals available that day, as well as one on one and group personal training deals that I am offering for a limited time. #evolvestrengthsunridge
This Saturday is the GRAND OPENING for @evolve_strength_sunridge. Drop in for free for a workout or just to check it out and say hi. There are Evolve membership deals available that day, as well as one on one and group personal training deals that I am offering for a limited time. #evolvestrengthsunridge 
Part of the thrill is finding a new level of my version of 100%. Each year I feel fully tapped out at the end of my prep and think to myself that I couldn’t have put anymore effort into it. Each year I prove myself wrong. @shredz #dobetter
Part of the thrill is finding a new level of my version of 100%. Each year I feel fully tapped out at the end of my prep and think to myself that I couldn’t have put anymore effort into it. Each year I prove myself wrong. @shredz #dobetter 
Yo opino para mi es privilegio de tenerla por acá para observa nuestra situación y la de nuestros amigos peruano 👍🇵🇪🇻🇪#Repost @virguezfranklin (@get_repost)
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#angelinajolie llega a Peru a constatar situación de inmigrantes  #Venezolanos QUE OPINA USTED ??? #ifbbpro #personaltrainer #onlinecoach #fitness #fitgirl #fitness #fitgirls #fitnesscoach #miamitrainer #VenezuelaLibre #Venezuela #VenezolanosEnElMundo #venezolanosenperu❤️
Monday reminder:
You are beautiful 
You are needed in this world
You are powerful beyond measure
You are capable of anything 
It’s a new week, set out new goals, happy Monday!!
Monday reminder: You are beautiful You are needed in this world You are powerful beyond measure You are capable of anything It’s a new week, set out new goals, happy Monday!!
We have the power with in ourselves to be who we want to be 🙆🏻‍♀️ When you step out of your comfort zone incredible things happen 💫 you start to see and do things you could only dream off !

If you want to change something in your life , then you must be willing to take a chance !

Choices lead to many great things when you truly dig deep within your heart 💕

#UYB

I say “Thank you “ for my amazing new life with my children and for the prosperity that comes along with it !

Waking grateful for the time ahead and the constant love and support around me ! .
#gym_videos_channels #gym #getlean # #fitnessmums #fitness #fitnessmotivation #workouts #ukbff #good #food #eatclean #gains #onlinecoach #nevergiveup #London #womensphysique #gymtime #homeworkout #bodyrock #bodybuildingmotivation #bodybuildingmotivation #bodyrocktv #tbt  #fitnessmodel #workoutmotivationneeded
#NetworkMarketing #WorkingFromhome #LaptopLifestyle #inspiringhealthyliving
#financialfreedomgrant
We have the power with in ourselves to be who we want to be 🙆🏻‍♀️ When you step out of your comfort zone incredible things happen 💫 you start to see and do things you could only dream off ! If you want to change something in your life , then you must be willing to take a chance ! Choices lead to many great things when you truly dig deep within your heart 💕 #UYB  I say “Thank you “ for my amazing new life with my children and for the prosperity that comes along with it ! Waking grateful for the time ahead and the constant love and support around me ! . #gym_videos_channels  #gym  #getlean  # #fitnessmums  #fitness  #fitnessmotivation  #workouts  #ukbff  #good  #food  #eatclean  #gains  #onlinecoach  #nevergiveup  #London  #womensphysique  #gymtime  #homeworkout  #bodyrock  #bodybuildingmotivation  #bodybuildingmotivation  #bodyrocktv  #tbt  #fitnessmodel  #workoutmotivationneeded  #NetworkMarketing  #WorkingFromhome  #LaptopLifestyle  #inspiringhealthyliving  #financialfreedomgrant