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T🔙 to when some fella couldn’t hack my banter 😆👊🏻
T🔙 to when some fella couldn’t hack my banter 😆👊🏻
It’s been a while since we’ve had a 🥞 to 🍉 transformation pic! It still blows my freakin’ mind that I went from being pretty flat to actually having a lil summin summin going on there. I haven’t really gone into why I had my surgery, I thought the pictures were obvious enough but I figured I should give some background.

First thing to point out is all the stretch marks on my boobs, this ISNT from surgery - I’ve had these for years. My boobs never really grew when I was younger, one of my friends used to tease me asking when my seedlings were going to grow, another friend used to say they looked like carrots because they were pointy. I had an eating disorder and lost the little bit of boob that I had which at the time I was fine with because I just saw them as excess fat, then I recovered and actually became overweight and had natural but fat D cups. I struggled with EDNOS for 2 years where my boobs would fluctuate A LOT, hence all the stretch marks. 
I was with my ex for 6 and a half years and I wouldn’t get undressed in front of him, he only saw me without a tshirt or bra on a handful of times because I was so insecure. It was quite a controlling relationship, so when I started seriously considering my breast augmentation he told me he’d leave me if I did it.

We split last year and I knew it was time for me to start seriously considering surgery. I had my consultation in February and immediately knew I NEEDED to do it. I was so excited, everyone at work definitely got fed up of me going on about it but it was such a big deal for me - I’d waited years for this and  was about to drop $$$ on it so yeah, I couldn’t shut up! 
The day of my surgery was incredible and my recovery was so easy, I had it really good! However no one tells you how difficult it is after surgery. I’d wanted this for 5 years, I’d built up such expectations for the whole thing that when it was over I felt underwhelmed and upset that they weren’t the ‘perfect’ boobs that I’d been dreaming of. I don’t know if I finished with surgery yet, I might get them redone because I’m still not 100% happy with them but that’s for future Keely and her savings to think about 🤷🏻‍♀️
It’s been a while since we’ve had a 🥞 to 🍉 transformation pic! It still blows my freakin’ mind that I went from being pretty flat to actually having a lil summin summin going on there. I haven’t really gone into why I had my surgery, I thought the pictures were obvious enough but I figured I should give some background. First thing to point out is all the stretch marks on my boobs, this ISNT from surgery - I’ve had these for years. My boobs never really grew when I was younger, one of my friends used to tease me asking when my seedlings were going to grow, another friend used to say they looked like carrots because they were pointy. I had an eating disorder and lost the little bit of boob that I had which at the time I was fine with because I just saw them as excess fat, then I recovered and actually became overweight and had natural but fat D cups. I struggled with EDNOS for 2 years where my boobs would fluctuate A LOT, hence all the stretch marks. I was with my ex for 6 and a half years and I wouldn’t get undressed in front of him, he only saw me without a tshirt or bra on a handful of times because I was so insecure. It was quite a controlling relationship, so when I started seriously considering my breast augmentation he told me he’d leave me if I did it. We split last year and I knew it was time for me to start seriously considering surgery. I had my consultation in February and immediately knew I NEEDED to do it. I was so excited, everyone at work definitely got fed up of me going on about it but it was such a big deal for me - I’d waited years for this and was about to drop $$$ on it so yeah, I couldn’t shut up! The day of my surgery was incredible and my recovery was so easy, I had it really good! However no one tells you how difficult it is after surgery. I’d wanted this for 5 years, I’d built up such expectations for the whole thing that when it was over I felt underwhelmed and upset that they weren’t the ‘perfect’ boobs that I’d been dreaming of. I don’t know if I finished with surgery yet, I might get them redone because I’m still not 100% happy with them but that’s for future Keely and her savings to think about 🤷🏻‍♀️
Working on getting back to my PR
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Hit 140kg for 5 reps and then for 3 reps
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#squats #fitness #fitfam #ukfitfam #gym #bodybuilding #weightlifting #weightlossjourney #gymshark #myprotein #bfit #npc #diet #nutrition #nike #cleaneating #iifym #health #training #progress #strong #gains #instagood #potd #physique
Come on, tell me I didn’t spill coffee on my new vest!
Come on, tell me I didn’t spill coffee on my new vest!
Never take yourself too seriously. I take my training seriously, but it doesn’t mean I don’t have fun while doing it. After all, warming up for 4 x 18 reps of hip thrusts really isn’t easy like Sunday morning 🤣🙈 so sometimes you gotta sing through it! 
Awesome glutes and hams session with @faye.baxter at @thegymjoint this morning.  #fitness #health #fitfam #ukfitfam #gym #nutrition #flexibledieting #strongnotskinny #training #girlswholift #girlswithmuscle #iifym #iifymgirls #physique #girlswhosquat #fitspo #strength #diet #training #girlgains #glutes  #bodybuilding #gains #fitgirls #bikinicompetitor #improvementseason #weightlifting #sundayfunday #hipthrusts
Never take yourself too seriously. I take my training seriously, but it doesn’t mean I don’t have fun while doing it. After all, warming up for 4 x 18 reps of hip thrusts really isn’t easy like Sunday morning 🤣🙈 so sometimes you gotta sing through it! Awesome glutes and hams session with @faye.baxter at @thegymjoint this morning. #fitness  #health  #fitfam  #ukfitfam  #gym  #nutrition  #flexibledieting  #strongnotskinny  #training  #girlswholift  #girlswithmuscle  #iifym  #iifymgirls  #physique  #girlswhosquat  #fitspo  #strength  #diet  #training  #girlgains  #glutes  #bodybuilding  #gains  #fitgirls  #bikinicompetitor  #improvementseason  #weightlifting  #sundayfunday  #hipthrusts 
Some leg and glute work from this week
1️⃣ Hip thrust 5X10
2️⃣ Trap bar deadlift 4X10
3️⃣ Crossback lunges 3X20
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#london #londonfitness #pt #gymshark #gymsharkwomen #workout 🐇#workoutvideos #foodie #follow4follow #like4like #squat #booty #weightraining #weights #girlswholift #girlswhosquat #motivation #ukfitfam #gym #gymflow #getitdone #foodporn #veggie #vegan #abs #summerbody #transformationtuesday #bodybuilding
#glutes #booty
Some leg and glute work from this week 1️⃣ Hip thrust 5X10 2️⃣ Trap bar deadlift 4X10 3️⃣ Crossback lunges 3X20 . . . . #london  #londonfitness  #pt  #gymshark  #gymsharkwomen  #workout  🐇#workoutvideos  #foodie  #follow4follow  #like4like  #squat  #booty  #weightraining  #weights  #girlswholift  #girlswhosquat  #motivation  #ukfitfam  #gym  #gymflow  #getitdone  #foodporn  #veggie  #vegan  #abs  #summerbody  #transformationtuesday  #bodybuilding  #glutes  #booty 
🔥Just starting out? Get your GYM NEWBIE guide now through the link in my bio @harefit_ 👈From gym newb to gym pro in the 10 minutes it takes to read @harefit_ 👈💥
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CURB YOUR CRAVINGS by @harefit_
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It's night time, you've hit all your calories/macros for the day and you're getting that itch. You may have even wondered to the fridge a couple of times, opened the door and looked around to see what you could squeeze into your remaining calories.
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Well here's a list of things that are pretty low in calories and won't damage your diet too much (as long as you're not doing it every night)
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Weights:
Water - Limitless 😉
Strawberries - 165g
Lite Jelly - 175g
Low Calorie Hot Chocolate - 11g of powder with water
Halo Top Peanut Butter Cup - Half a tub
Dark Chocolate 85% - 2 Squares/20g
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💧You may be wondering what the water is doing here? 'Surely that's not going to hit any craving?' Well in fact your body often confuses dehydration for hunger. So quite often when you feel a little hungry a large glass of water may be all you need.
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I was watching a video yesterday about transformations and a top trainer there suggested drinking a glass of water before every meal for this reason!
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🤔Let me know what your favourite low calorie night time treats are below and if i get enough i'll make a second post and tag the ones that make the list 👍
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Also be sure to tag the people you know that would benefit from seeing this!
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Speak soon
- Lee
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#fitnessfood #ukfitfam
#dieting #harefit #healthyhabits #fatloss #burnfat #weightlosstips #nutritiontips
🔥Just starting out? Get your GYM NEWBIE guide now through the link in my bio @harefit_ 👈From gym newb to gym pro in the 10 minutes it takes to read @harefit_ 👈💥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ CURB YOUR CRAVINGS by @harefit_ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's night time, you've hit all your calories/macros for the day and you're getting that itch. You may have even wondered to the fridge a couple of times, opened the door and looked around to see what you could squeeze into your remaining calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Well here's a list of things that are pretty low in calories and won't damage your diet too much (as long as you're not doing it every night) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weights: Water - Limitless 😉 Strawberries - 165g Lite Jelly - 175g Low Calorie Hot Chocolate - 11g of powder with water Halo Top Peanut Butter Cup - Half a tub Dark Chocolate 85% - 2 Squares/20g ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💧You may be wondering what the water is doing here? 'Surely that's not going to hit any craving?' Well in fact your body often confuses dehydration for hunger. So quite often when you feel a little hungry a large glass of water may be all you need. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was watching a video yesterday about transformations and a top trainer there suggested drinking a glass of water before every meal for this reason! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔Let me know what your favourite low calorie night time treats are below and if i get enough i'll make a second post and tag the ones that make the list 👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also be sure to tag the people you know that would benefit from seeing this! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Speak soon - Lee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnessfood  #ukfitfam  #dieting  #harefit  #healthyhabits  #fatloss  #burnfat  #weightlosstips  #nutritiontips 
Morning check - done. ✔️ -
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#nopainnogain #hardworkpaysoff #stayfocused #bodybuildingmotivation #bodygoals #bodybuilding #fitnessmodel #ukfitfam #fitspo #fitbodies #fitstagram #fitspiration #instadaily #instafit #mensphysique #physiquefreak #aesthetics #sixpack #abs #muscles #shredded #flexing #gymlifestyle #dedication #nutrition #f4f @staylean_ambassadors @staylean_training @staylean_official @pt_directory @fitnessmodelcomps @ukbeefmagazine
Morning check - done. ✔️ - - - #nopainnogain  #hardworkpaysoff  #stayfocused  #bodybuildingmotivation  #bodygoals  #bodybuilding  #fitnessmodel  #ukfitfam  #fitspo  #fitbodies  #fitstagram  #fitspiration  #instadaily  #instafit  #mensphysique  #physiquefreak  #aesthetics  #sixpack  #abs  #muscles  #shredded  #flexing  #gymlifestyle  #dedication  #nutrition  #f4f  @staylean_ambassadors @staylean_training @staylean_official @pt_directory @fitnessmodelcomps @ukbeefmagazine
Few quiet drinks last night 😖🙄
Few quiet drinks last night 😖🙄
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☯️People Struggle to Lose Weight...
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☯️You can lose weight by starving and stressing yourself out on a treadmill. Or you can take drugs, therapy and surgery.
None of the above will be maintained long term, and if you chose to, you would lose all vitality and quality of life.
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☯️You can build muscle on any diet if you train damn hard, but what are you taxing in return?
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☯️Want to achieve a lean body that stays lean, no matter how much you eat, gains muscle just by moving and sleeping well. How about when at your lowest body fat percentage, you are still getting stronger and faster, not tired and weak as your hormones deplete and imbalance..
Do you want to take your success, your aesthetics and strength into Old Age?
...
☯️Download Programs PDF and free Manual - originsofvitality.com
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☯️Most are suffering with metabolic syndromes and mitochondrial diseases, we need to fix these 1st and then allow the body to normalise weight👌🏽
☯️People Struggle to Lose Weight... ... ☯️You can lose weight by starving and stressing yourself out on a treadmill. Or you can take drugs, therapy and surgery. None of the above will be maintained long term, and if you chose to, you would lose all vitality and quality of life. ... ☯️You can build muscle on any diet if you train damn hard, but what are you taxing in return? ... ☯️Want to achieve a lean body that stays lean, no matter how much you eat, gains muscle just by moving and sleeping well. How about when at your lowest body fat percentage, you are still getting stronger and faster, not tired and weak as your hormones deplete and imbalance.. Do you want to take your success, your aesthetics and strength into Old Age? ... ☯️Download Programs PDF and free Manual - originsofvitality.com ... ☯️Most are suffering with metabolic syndromes and mitochondrial diseases, we need to fix these 1st and then allow the body to normalise weight👌🏽
That smile is so genuine 🙌❤️ For the first time in about 4 years, the clothes from the previous summer are too loose instead of too tight, I don’t feel like I’m ‘too big’ to wear my favourite shorty shorts and I’m finally starting to feel comfortable in my own skin again 🙌😍 Still not where I want to be, but I know now I’ll get there 😎🏋🏼‍♀️
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#holiday #vacation #progress #confident #happy #relaxing #bikini #motivation #transformation #FitFam #IrishFitFam #ukfitfam #squats #training #healthylifestyle #legday #squat #girlswholift #fitness #exercise #instafit #progress #girlgains #gym #strongnotskinny #iifym
That smile is so genuine 🙌❤️ For the first time in about 4 years, the clothes from the previous summer are too loose instead of too tight, I don’t feel like I’m ‘too big’ to wear my favourite shorty shorts and I’m finally starting to feel comfortable in my own skin again 🙌😍 Still not where I want to be, but I know now I’ll get there 😎🏋🏼‍♀️ . . . . . . . #holiday  #vacation  #progress  #confident  #happy  #relaxing  #bikini  #motivation  #transformation  #FitFam  #IrishFitFam  #ukfitfam  #squats  #training  #healthylifestyle  #legday  #squat  #girlswholift  #fitness  #exercise  #instafit  #progress  #girlgains  #gym  #strongnotskinny  #iifym 
Comfy chair, warm room and great company?

Time for a good catch up before training tonight! -------------------------------------------------------------------------------
#fit #fitness #health #fitfam #ukfitfam #workoutideas #classes #pt #personaltraining #personaltrainer #kent #medway #healthy #training #weight #cardio #weights #weightloss #musclegain #friends #catchup #rainyday #rain #sunday #sundayfunday #relax #chill
Ensuring I didn't get beaten by a 12 year old at parkrun yesterday.
Ensuring I didn't get beaten by a 12 year old at parkrun yesterday.
Note to self: buy gloves, leg warmers, arm warmers and overshoes 🚲
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45 minutes bike training in the cold, wet and wind with @dan.burt94
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#sundaycycle #wet #roadbike #wiltshire
Note to self: buy gloves, leg warmers, arm warmers and overshoes 🚲 . 45 minutes bike training in the cold, wet and wind with @dan.burt94 . #sundaycycle  #wet  #roadbike  #wiltshire 
Standard Sunday vibes
Standard Sunday vibes
✨👆🏼Family parties mean 2️⃣ things..
✨1️⃣Not enough space to get a good photo.. hi 👋🏼 legs and feet 👣
✨2️⃣Epic buffets...
✨🍠Baked sweet potato
✨🧀All the cheese
✨🥗Salad
✨🌭Sausage
✨🐟Salmon
✨🌱Pesto parsnips
✨🥚Boiled egg
✨🍖Roast ham
✨🥖Olive bread
✨🍅Sundried tomato and olives
✨🌶Stuffed peppers
✨🍐Pear chutney
✨🍗Chicken and bean salad
✨🥕Coleslaw
✨🥣Hummus
✨🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼✨
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#buffet #hummus #eatrealfood #healthyfoodshare #fitfamuk #sweetpotato #healthymeal #justeatrealfood #jerf #healthyfoodie #healthymeals #plantbasednutrition #ukfitfam #cheeseboard #healthychoice #fitfoods #healthydiet #nutritiousanddelicious #cheeselover #foodspiration #eatyourgreens #eatgreen #fitfoodie #gloobyfood #foodinspiration #foodinspo #eattherainbow #swfollowers #foodart #swfriends
✨👆🏼Family parties mean 2️⃣ things.. ✨1️⃣Not enough space to get a good photo.. hi 👋🏼 legs and feet 👣 ✨2️⃣Epic buffets... ✨🍠Baked sweet potato ✨🧀All the cheese ✨🥗Salad ✨🌭Sausage ✨🐟Salmon ✨🌱Pesto parsnips ✨🥚Boiled egg ✨🍖Roast ham ✨🥖Olive bread ✨🍅Sundried tomato and olives ✨🌶Stuffed peppers ✨🍐Pear chutney ✨🍗Chicken and bean salad ✨🥕Coleslaw ✨🥣Hummus ✨🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼✨ . . . . #buffet  #hummus  #eatrealfood  #healthyfoodshare  #fitfamuk  #sweetpotato  #healthymeal  #justeatrealfood  #jerf  #healthyfoodie  #healthymeals  #plantbasednutrition  #ukfitfam  #cheeseboard  #healthychoice  #fitfoods  #healthydiet  #nutritiousanddelicious  #cheeselover  #foodspiration  #eatyourgreens  #eatgreen  #fitfoodie  #gloobyfood  #foodinspiration  #foodinspo  #eattherainbow  #swfollowers  #foodart  #swfriends 
🚨CLIENT SPOTLIGHT🚨
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Top upper body session with @cheeth247 who's coming along nicely with the programme now . 
At first being shy of lower body training I have managed to bring Darren round to relishing leg day just as much as I do and the constant development in 1-Rep Max testing is proof of that!
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We do the final week of his current training programme this week before I change things up and then we will oversee the 22-week progress photos
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#sundaysessions #weightloss #workoutmotivation #workout #fitdad #exercise #powerlifting #getstrong #tattoos #inkaholik #weightlosstransformation #weightlossjourney #diet #workoutmotivation #nutrition #tameside #youcandoit #personaltrainer #ukfitness #fitnessmotivation #ukfitfam #fitnesscoaching #fitness #fitspo #fitspiration #fitnessjourney #fitfam #bodygoals #gainz #gymaddict #gymmotivation
🚨CLIENT SPOTLIGHT🚨 . Top upper body session with @cheeth247 who's coming along nicely with the programme now . At first being shy of lower body training I have managed to bring Darren round to relishing leg day just as much as I do and the constant development in 1-Rep Max testing is proof of that! . We do the final week of his current training programme this week before I change things up and then we will oversee the 22-week progress photos . #sundaysessions  #weightloss  #workoutmotivation  #workout  #fitdad  #exercise  #powerlifting  #getstrong  #tattoos  #inkaholik  #weightlosstransformation  #weightlossjourney  #diet  #workoutmotivation  #nutrition  #tameside  #youcandoit  #personaltrainer  #ukfitness  #fitnessmotivation  #ukfitfam  #fitnesscoaching  #fitness  #fitspo  #fitspiration  #fitnessjourney  #fitfam  #bodygoals  #gainz  #gymaddict  #gymmotivation 
Good morning from Poland!🇵🇱
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After last nights amazing pizza which I won’t forget to share with y’all, I woke up full of energy & ready to run Kraków! I did a 7k run, allowing me to view the beautiful river running through Kraków! Then it was Brekkie time🍴
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We found a lovely spot called @bistrobene. I was tempted by smoked salmon & eggs but wanted something that I hadn’t tried, so I ordered rice flakes porridge! The perfect post run fuel if you ask me! It was full of goodness such as rice flakes (duh), coconut milk, pine nuts, linseeds, sunflower seeds, pumpkin seeds, sesame, dried cranberry, coconut sugar, fresh fruit & Acai LIO🤤
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Breakfast dessert? Is that a thing, well it is now!👆🏼 I also got an energy ball, made with date paste, coconut, dried apricot, pumpkin seeds, cocoa & molasses! It was delish! Now I’m super full & ready to explore Kraków!🇵🇱🙋🏼‍♀️
Good morning from Poland!🇵🇱 . After last nights amazing pizza which I won’t forget to share with y’all, I woke up full of energy & ready to run Kraków! I did a 7k run, allowing me to view the beautiful river running through Kraków! Then it was Brekkie time🍴 . We found a lovely spot called @bistrobene. I was tempted by smoked salmon & eggs but wanted something that I hadn’t tried, so I ordered rice flakes porridge! The perfect post run fuel if you ask me! It was full of goodness such as rice flakes (duh), coconut milk, pine nuts, linseeds, sunflower seeds, pumpkin seeds, sesame, dried cranberry, coconut sugar, fresh fruit & Acai LIO🤤 . Breakfast dessert? Is that a thing, well it is now!👆🏼 I also got an energy ball, made with date paste, coconut, dried apricot, pumpkin seeds, cocoa & molasses! It was delish! Now I’m super full & ready to explore Kraków!🇵🇱🙋🏼‍♀️
Last nights boxing 🥊 with my bestie @sammeade_ have to admit when I bought the tickets I didn’t even know who was who but I am now sporting my new AJ boxing t shirt 👕😂🤷🏼‍♀️
Last nights boxing 🥊 with my bestie @sammeade_ have to admit when I bought the tickets I didn’t even know who was who but I am now sporting my new AJ boxing t shirt 👕😂🤷🏼‍♀️
Sunday = gym, meal prep and laziness (with the obligatory kids party thrown in) Also any tips on stopping a 5, nearly 6 year old from saying no to everything would be greatly received.🙄😤😡 #sundayfunday #weekend #gym #gymshark #fitmumsclub #mumproblems #ukfitness #ukfitfam
Brunching at it's best ❤ @elan_cafe
Brunching at it's best ❤ @elan_cafe
Sunday Sled...the burn is real 🔥🔥
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#gym #workout #legday #fitfamuk #ukfitfam #fitness #gymtime #girlsthatlift #girlsthatworkout #fitfam #sunday #sled #sledworkout
HOW TO EAT PROTEIN by @petersoonfit
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So, when I was a young bro my go to proteins would be chicken breast and tuna.
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Every. Single. Effin. Day!
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Talk about boring.
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Not to mention, from a nutrition stand point it just wasn’t optimal. .
Because I ate the same things over and over this meant I wasn’t getting a broad spectrum of micronutrients
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That was when I was young and dumb.
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Now, I think I’m a little smarter.
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So my advice to you is to get a variety of proteins in through the week. Put them on rotation. .
Of course, you can apply this concept how you want but the main thing is that you rotate your proteins and keep it varied throughout the week and from week to week.
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💫
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#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #carbs
HOW TO EAT PROTEIN by @petersoonfit . So, when I was a young bro my go to proteins would be chicken breast and tuna. . Every. Single. Effin. Day! . Talk about boring. . Not to mention, from a nutrition stand point it just wasn’t optimal. . Because I ate the same things over and over this meant I wasn’t getting a broad spectrum of micronutrients . That was when I was young and dumb. . Now, I think I’m a little smarter. . So my advice to you is to get a variety of proteins in through the week. Put them on rotation. . Of course, you can apply this concept how you want but the main thing is that you rotate your proteins and keep it varied throughout the week and from week to week. . 💫 . . #strongnotskinny  #motivation  #sixpack  #mensphysique  #crossfit  #ukfitfam  #iifymgirls  #gym  #bodybuilding  #instafit  #aesthetics  #zyzz  #iifym  #gains  #flexibledieting  #instafitness  #fitspo  #fitfam  #paleo  #gymshark  #instadaily  #abs  #foodporn  #photooftheday  #igdaily  #myprotein  #alphalete  #eatclean  #nutrition  #carbs 
🤔Opportunities are like sunrises if you wait to long you miss them💯
The early bird always catches the worm 🏃🏾‍♀️💪🏾👊🏾
#HappySunday .
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#fitgirlsinspire#ukfitfam#fitgirlsguide#gohardorgohome#ukfitness#riseandgrind#fitgirlsworldwide#ebonyaesthetics#blackfitness#fitfam#inspire#picoftheday#noexcuses#eatclean#workout#
Anyone else take longer to set up a lift that to actually execute it? 😂
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Second week using straps & back into deadlifting so I’m happy to be up to 3 plates beltless and best of all pain free 👌🏻
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I’m a strong believer of going beltless if possible. Building strong erectors for those rear shots next year 🥇
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Easily another 10/20kg in the tank but applying simply progressive overload each week. If I start to heavy by week 2/3 id have already hit a plateau 👎🏻
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Need to get those hips down 😑
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Road to 4 plates 🏆
Anyone else take longer to set up a lift that to actually execute it? 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Second week using straps & back into deadlifting so I’m happy to be up to 3 plates beltless and best of all pain free 👌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m a strong believer of going beltless if possible. Building strong erectors for those rear shots next year 🥇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Easily another 10/20kg in the tank but applying simply progressive overload each week. If I start to heavy by week 2/3 id have already hit a plateau 👎🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Need to get those hips down 😑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Road to 4 plates 🏆
Sculpting... dropsets on dropsets
Sculpting... dropsets on dropsets
Back @f45_ashtead yesterday, but this time, for my own ass whooping! Thanks @philblackband & co!
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My training recently has been pretty inconsistent recently - trying to incorporate some running, some resistance & weight training, and some swimming!... Instead my focus has been on creating a more consistent and regular home yoga practice in preparation for some BIG things coming!
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Keep your eyes peeled for more to be revealed over the next few months! 🤞🏼
Back @f45_ashtead yesterday, but this time, for my own ass whooping! Thanks @philblackband & co! 💪🏼 My training recently has been pretty inconsistent recently - trying to incorporate some running, some resistance & weight training, and some swimming!... Instead my focus has been on creating a more consistent and regular home yoga practice in preparation for some BIG things coming! 💭 Keep your eyes peeled for more to be revealed over the next few months! 🤞🏼
I would like to say my disappearance was due to going on some spiritual retreat to find myself - truth is I’m on holiday sipping cocktails whilst sat in the shade trying to preserve my very pale skin 🤔
I would like to say my disappearance was due to going on some spiritual retreat to find myself - truth is I’m on holiday sipping cocktails whilst sat in the shade trying to preserve my very pale skin 🤔
Not sure being upside down hungover was a good thing 🤔 but got my longest freestanding handstand without a crash mat to date! Thanks Hazel for the confidence boost 💕
Not sure being upside down hungover was a good thing 🤔 but got my longest freestanding handstand without a crash mat to date! Thanks Hazel for the confidence boost 💕
We’re back! ⚡️
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Our Protein Advent Calendar is back & it’s bigger & better than ever with a shiny new website to go with it 🙌🏻
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We took your feedback on board and have made our advent calendar hands-down the best fitness advent calendar in the entire world.
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Products from the best brands out there - PhD, Dr Zak’s, Battle Oats, Mountain Joe’s, Pulsin, Pandy, Boostballs, Bounce, Lumberjack, The Power of Me & Warrior.
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25 products instead of 24. 💥
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Delivery by mid- November. 🚀
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An unbeatable range of flavours and types of product, we are so happy with the amazing products in this years calendar.
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Stock is at a similar level to last years sales so please don’t wait or you will miss out!

#getboostbox #fitmas #gains💪 #ukfitness #workout #fitfamuk #adventcalendar2018 #fitnessmotivation #fitspo #fitnessquote #fitnessquotes #muscle #adventcalendar #strength #gains #fitlife #weightlifting #squats #bulking #fitfamuk #fitfam #ukfitfam #irishfitfam #christmas  #protein #proteinbar #christmas2018
We’re back! ⚡️ . Our Protein Advent Calendar is back & it’s bigger & better than ever with a shiny new website to go with it 🙌🏻 . We took your feedback on board and have made our advent calendar hands-down the best fitness advent calendar in the entire world. . Products from the best brands out there - PhD, Dr Zak’s, Battle Oats, Mountain Joe’s, Pulsin, Pandy, Boostballs, Bounce, Lumberjack, The Power of Me & Warrior. . 25 products instead of 24. 💥 . Delivery by mid- November. 🚀 . An unbeatable range of flavours and types of product, we are so happy with the amazing products in this years calendar. . Stock is at a similar level to last years sales so please don’t wait or you will miss out! #getboostbox  #fitmas  #gains 💪 #ukfitness  #workout  #fitfamuk  #adventcalendar2018  #fitnessmotivation  #fitspo  #fitnessquote  #fitnessquotes  #muscle  #adventcalendar  #strength  #gains  #fitlife  #weightlifting  #squats  #bulking  #fitfamuk  #fitfam  #ukfitfam  #irishfitfam  #christmas   #protein  #proteinbar  #christmas2018 
Sunday morning appointment with the stairmaster nailed 😇
Last couple of weeks to shift some extra body fat, going to be spending a lot of time with the stairmaster over the next week.
Kept hydrated using @combatfuel BCAA (swipe left twice). Use IANFITNESS15 for 15% off your order...plus 5% of profit goes to help for heroes...show some love and support 🇬🇧 #cardio #sundayvibes #sundaygym #sundaycardio #stairmaster #bodyfat #shredz #cutting #bodybuilding #ukfitfam #fitfam #swole #gettingshitdone #bcaa #combatfuel #definition #lastpush #fitnessevolutionburnley #fitnesslife
Sunday morning appointment with the stairmaster nailed 😇 Last couple of weeks to shift some extra body fat, going to be spending a lot of time with the stairmaster over the next week. Kept hydrated using @combatfuel BCAA (swipe left twice). Use IANFITNESS15 for 15% off your order...plus 5% of profit goes to help for heroes...show some love and support 🇬🇧 #cardio  #sundayvibes  #sundaygym  #sundaycardio  #stairmaster  #bodyfat  #shredz  #cutting  #bodybuilding  #ukfitfam  #fitfam  #swole  #gettingshitdone  #bcaa  #combatfuel  #definition  #lastpush  #fitnessevolutionburnley  #fitnesslife 
Fireman fuel 💪
📸: @djniallredmond
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Get all your favourite Fulfil protein bars from our website www.mycoresupplements.ie.
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#fit #fitness #fitfam #fulfil #gains #muscle #corkfitfam #dublinfitfam #fireman #supplements #nutrition #irishfitfam #hurling #ukfitfam #health #healthyeating #dublin #gaelicfootball #weightloss #fatloss #irishfitness #protein #gym #irishfitspo #dublinfitness #irishfit #gaa #ukfitness #ProteinBar #fitspo
Fireman fuel 💪 📸: @djniallredmond . Get all your favourite Fulfil protein bars from our website www.mycoresupplements.ie. . . . . #fit  #fitness  #fitfam  #fulfil  #gains  #muscle  #corkfitfam  #dublinfitfam  #fireman  #supplements  #nutrition  #irishfitfam  #hurling  #ukfitfam  #health  #healthyeating  #dublin  #gaelicfootball  #weightloss  #fatloss  #irishfitness  #protein  #gym  #irishfitspo  #dublinfitness  #irishfit  #gaa  #ukfitness  #ProteinBar  #fitspo 
Overnight Oats Recipe 🙋🏻‍♂️
Bulking? Losing Fat? I’ve got you covered with both of them! ⠀
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Fat Loss 🔥
This recipe uses almond milk instead of regular dairy milk because it’s much lower calorie! Because losing fat requires you to be in a calorie deficit, this will be the major🔑 ⠀
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Muscle Gain 💪
This recipe contains more oats, more peanut butter, more milk and overall more calorie goodness 👅 this is because muscle is gained more efficiently when your body is in a calorie surplus. ⠀
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Recipe Instructions ✍️
Add all ingredients to a mason jar or container, mix it and lock the jar/container with the lid 👏 ⠀
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Leave it in your refrigerator overnight for 7-9 hours and simply enjoy when you wake up 🤩 enjoy hot or cold! ⠀
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Credit: @LewFitness ⠀
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#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #carbs
Overnight Oats Recipe 🙋🏻‍♂️ Bulking? Losing Fat? I’ve got you covered with both of them! ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat Loss 🔥 This recipe uses almond milk instead of regular dairy milk because it’s much lower calorie! Because losing fat requires you to be in a calorie deficit, this will be the major🔑 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Muscle Gain 💪 This recipe contains more oats, more peanut butter, more milk and overall more calorie goodness 👅 this is because muscle is gained more efficiently when your body is in a calorie surplus. ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recipe Instructions ✍️ Add all ingredients to a mason jar or container, mix it and lock the jar/container with the lid 👏 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leave it in your refrigerator overnight for 7-9 hours and simply enjoy when you wake up 🤩 enjoy hot or cold! ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit: @LewFitness ⠀ . . . 💫 . . #strongnotskinny  #motivation  #sixpack  #mensphysique  #crossfit  #ukfitfam  #iifymgirls  #gym  #bodybuilding  #instafit  #aesthetics  #zyzz  #iifym  #gains  #flexibledieting  #instafitness  #fitspo  #fitfam  #paleo  #gymshark  #instadaily  #abs  #foodporn  #photooftheday  #igdaily  #myprotein  #alphalete  #eatclean  #nutrition  #carbs 
Bye to Summers condition 👋🏼 There’s a time and a place for dieting. It most certainly isn’t supposed to be a long-term thing, for me anyway. Slowly welcoming more food, strength gains and growth 🤗
Bye to Summers condition 👋🏼 There’s a time and a place for dieting. It most certainly isn’t supposed to be a long-term thing, for me anyway. Slowly welcoming more food, strength gains and growth 🤗
Tough mudder 2018. Something I’ve wanted to do for years but never managed to commit to due to a number of reasons: lack of faith in myself, prioritising other training goals & also: no one wanting to play with me! ‘Running?’ ‘Mud?’ ‘No thank you!’
3 our of the 5 girls from my team yesterday are sister that started training with me in the studio early this year. While they’d all done some classes here and there - committing to a 3x a week workout session with me turned these women from relatively inexperienced sedentary girls to strong, fit powerhouses. While I am very lucky to actually have a diary filled with amazing people I get to train and hang out with - as a trainer there is something so very satisfying to be handed a blank sheet and see progression from commitment and an amazing work ethic. As a female trainer who’s fallen in love with empowering my clients to want to get STRONG AF - I couldn’t be happier. If you’ve followed me for a long time (fitnessgall, anyone?) you know I rolled into the fitness industry from a life filled with chronic physical and mental illness, I was in a wheelchair, I lost completely faith in my ‘broken’ body, for a long time not that long ago - I did not feel any strength to carry on living.... Movement has saved my life. To be able to share this experience and passion with the clients I get to work with is a daily dream job.
2 girls joined our #teamunicorn yesterday because ‘they had nothing planned - so why not?’ The strength I got to witness yesterday is one of my proudest coaching experiences. Yesterday was not a fitness best for me - I injured my shoulder on Tuesday which lead me to having to opt out of doing any obstacles yesterday... (yes I had a big girl cry over this) Yesterday turned out to be such an amazing day to run with 5 amazingly strong minded women and witness pure athleticism and determination. In 8 years of coaching people - yesterday was one the proudest coaching days for me that I will carry with me and inspires me to be the best coach I can be. Also: I will do tough mudder again when I’ve rehabbed my shoulder and can participate fully. #amberrambles #theend
Tough mudder 2018. Something I’ve wanted to do for years but never managed to commit to due to a number of reasons: lack of faith in myself, prioritising other training goals & also: no one wanting to play with me! ‘Running?’ ‘Mud?’ ‘No thank you!’ 3 our of the 5 girls from my team yesterday are sister that started training with me in the studio early this year. While they’d all done some classes here and there - committing to a 3x a week workout session with me turned these women from relatively inexperienced sedentary girls to strong, fit powerhouses. While I am very lucky to actually have a diary filled with amazing people I get to train and hang out with - as a trainer there is something so very satisfying to be handed a blank sheet and see progression from commitment and an amazing work ethic. As a female trainer who’s fallen in love with empowering my clients to want to get STRONG AF - I couldn’t be happier. If you’ve followed me for a long time (fitnessgall, anyone?) you know I rolled into the fitness industry from a life filled with chronic physical and mental illness, I was in a wheelchair, I lost completely faith in my ‘broken’ body, for a long time not that long ago - I did not feel any strength to carry on living.... Movement has saved my life. To be able to share this experience and passion with the clients I get to work with is a daily dream job. 2 girls joined our #teamunicorn  yesterday because ‘they had nothing planned - so why not?’ The strength I got to witness yesterday is one of my proudest coaching experiences. Yesterday was not a fitness best for me - I injured my shoulder on Tuesday which lead me to having to opt out of doing any obstacles yesterday... (yes I had a big girl cry over this) Yesterday turned out to be such an amazing day to run with 5 amazingly strong minded women and witness pure athleticism and determination. In 8 years of coaching people - yesterday was one the proudest coaching days for me that I will carry with me and inspires me to be the best coach I can be. Also: I will do tough mudder again when I’ve rehabbed my shoulder and can participate fully. #amberrambles  #theend 
Your hip flexors are a group of muscles found deep at the front of your hips, attaching your spine to your thigh bones.They work to bend your hips and help lift up your legs when you move around.If you spend a lot of time sitting during your day – commuting to and from work, sitting at a desk and then collapsing on the sofa at home also excerise like cycling and spin – your hip joints are bent for most of the day. This means that the muscles at the front of your hips are held in a shortened position and without the stimulus of standing and moving your hips regularly, your body assumes that you only need a limited amount of hip movement and adjusts the length of the muscles around them accordingly. Having tight hip flexors also goes hand in hand with weak buttock muscles (glutes) as sitting compresses your glutes and prevents them from working properly too. Over time, these muscles become weaker through lack of use and having weak glutes. Using the Emmett Technique can help 
Emmett technique is for the person who is experiencing pain or discomfort somewhere in their body. Or for those who are finding their flexibility and strength being compromised because their muscle and skeletal system is not working as it should.The Emmett Technique provides natural pain relief. Emmett therapy is an excellent, gentle therapy for pain relief 
Release of tight or painful hamstrings to allow more flexibility
Release of tight hip and  psoas muscle
Relief from calf muscle cramps, restless leg syndrome, foot and heel pain such as plantar fasciitis
Hip and back pain relief, sciatica pain relief

Get in touch in you need any more information. 
#emmetttechnique #hipflexors #spin #cycling #paddymcgrathpersonaltraining #irishfitfam #ukfitfam #gym #gymtime #onlinetraining #functionaltraining #football #rugby #football #gaa #athlete #performance #gym #gymlife #bodyweight #bodyweighttraining #cantstopwontstop #strength #strengthcoach #fitnessmotivation #puregym #puregymbangor #uksca
Your hip flexors are a group of muscles found deep at the front of your hips, attaching your spine to your thigh bones.They work to bend your hips and help lift up your legs when you move around.If you spend a lot of time sitting during your day – commuting to and from work, sitting at a desk and then collapsing on the sofa at home also excerise like cycling and spin – your hip joints are bent for most of the day. This means that the muscles at the front of your hips are held in a shortened position and without the stimulus of standing and moving your hips regularly, your body assumes that you only need a limited amount of hip movement and adjusts the length of the muscles around them accordingly. Having tight hip flexors also goes hand in hand with weak buttock muscles (glutes) as sitting compresses your glutes and prevents them from working properly too. Over time, these muscles become weaker through lack of use and having weak glutes. Using the Emmett Technique can help Emmett technique is for the person who is experiencing pain or discomfort somewhere in their body. Or for those who are finding their flexibility and strength being compromised because their muscle and skeletal system is not working as it should.The Emmett Technique provides natural pain relief. Emmett therapy is an excellent, gentle therapy for pain relief Release of tight or painful hamstrings to allow more flexibility Release of tight hip and psoas muscle Relief from calf muscle cramps, restless leg syndrome, foot and heel pain such as plantar fasciitis Hip and back pain relief, sciatica pain relief Get in touch in you need any more information. #emmetttechnique  #hipflexors  #spin  #cycling  #paddymcgrathpersonaltraining  #irishfitfam  #ukfitfam  #gym  #gymtime  #onlinetraining  #functionaltraining  #football  #rugby  #football  #gaa  #athlete  #performance  #gym  #gymlife  #bodyweight  #bodyweighttraining  #cantstopwontstop  #strength  #strengthcoach  #fitnessmotivation  #puregym  #puregymbangor  #uksca 
Back from a wonderfully relaxing weeks #holiday in #zante to recharge the batteries. I never exercise on holiday as it's important for me to let my body and mind have some time off. I did, however, do a bit of #greekdancing and busted out a #kipup that I haven't tried in years!
#rnr 
#fitfam #ukfitfam #fitspo #calisthenics #instafit #igfitness #personaltraining #pt #personaltrainer #crossfit #onlinefitness #liveandworkout
Dubai gxng 🐾 Team work makes the dream work @animalisticxldn
@animalisticuk

Shout out the lads flexing in Dubai 🐾 repost @lynx_real
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#aesthetics #fashion #gymlife #fashionweek #physique #destinationdubai #animalistictraining #iwearanimalistic  #photooftheday #fashionblogger #instafitness #motivational #gym
#ukfitfam #streetwear #ukaesthetics #dubai #holiday #training #fitnesslifestyle #londonfashion #bodybuilding #clothing  #flyingout #fitness #bear #gymwear #naturalbodybuilding
Dubai gxng 🐾 Team work makes the dream work @animalisticxldn @animalisticuk Shout out the lads flexing in Dubai 🐾 repost @lynx_real _________________________________ #aesthetics  #fashion  #gymlife  #fashionweek  #physique  #destinationdubai  #animalistictraining  #iwearanimalistic  #photooftheday  #fashionblogger  #instafitness  #motivational  #gym  #ukfitfam  #streetwear  #ukaesthetics  #dubai  #holiday  #training  #fitnesslifestyle  #londonfashion  #bodybuilding  #clothing  #flyingout  #fitness  #bear  #gymwear  #naturalbodybuilding 
When you need extra energy and focus -fast 👉 Try New Energy Shots from @musclemoosehq . Zero sugar,added BCAA and B Vitamins -two delicious flavours Grapetastic & Rainbow 🌈 Candy available @go_gym_stuff ✨ 
#energy #focus #active #lifestyle #instagood #instafit #bodybuilding #fitness #motivation #gym #gymlife #diet #goals #fitfam #ukfitfam #gogymstuff #bestsupplements #workout #buzzgymswindon 🏋
Our kids and teens working hard at Saturday school. Dance classes for ages P1+ in our Belfast City Centre studio! 
#dance #dancestudio #dancers #fitness #commercialdance #hiphopdance #jazz #lyrical #belfastcity #belfast #yourbelfast #ukfitfam #irishfitfam #belfastfitfam #belfastblogger #northernireland #jlo #dinero #latin #pop #saturday
Dubai gxng 🐾 Team work makes the dream work @animalisticxldn
@animalisticuk

Shout out the lads flexing in Dubai 🐾
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#aesthetics #fashion #gymlife #fashionweek #physique #destinationdubai #animalistictraining #iwearanimalistic  #photooftheday #fashionblogger #instafitness #motivational #gym
#ukfitfam #streetwear #ukaesthetics #dubai #holiday #training #fitnesslifestyle #londonfashion #bodybuilding #clothing  #flyingout #fitness #bear #gymwear #naturalbodybuilding
Dubai gxng 🐾 Team work makes the dream work @animalisticxldn @animalisticuk Shout out the lads flexing in Dubai 🐾 _________________________________ #aesthetics  #fashion  #gymlife  #fashionweek  #physique  #destinationdubai  #animalistictraining  #iwearanimalistic  #photooftheday  #fashionblogger  #instafitness  #motivational  #gym  #ukfitfam  #streetwear  #ukaesthetics  #dubai  #holiday  #training  #fitnesslifestyle  #londonfashion  #bodybuilding  #clothing  #flyingout  #fitness  #bear  #gymwear  #naturalbodybuilding 
Hangover breakfast from @treesahoo. Gym later I’m bout that life. What was your hangover breakfast this morning? Post in the comments and don’t forget to like the post and follow me for daily fitness tips. 
#balance #dontbeboring #foodporn #hangover #hangoverbreakfast
No idea where I was going so had to pause and map read a couple of times but made my legs go as fast as they could to make up for it! Disappointed not to be racing today and felt a bit lonely but pulled off a smile for the gram 😊 .
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#running #runhappy #runmummyrun #runningcommunity #runnersofinstagram #fattofit #fattofitjourney #ukrunchat #fitfam #ukfitfam #instafit #happy #smiley #stronger #faster #fitter #happier 
#fitmum #strongnotskinny #bodyinprogress #laurajonesfitness #iloverunning #mumswhorun #mumswholift #weightlosstransformation #quote #weightlossmotivation #weightloss #sundayrunday #10k
No idea where I was going so had to pause and map read a couple of times but made my legs go as fast as they could to make up for it! Disappointed not to be racing today and felt a bit lonely but pulled off a smile for the gram 😊 . . . . #running  #runhappy  #runmummyrun  #runningcommunity  #runnersofinstagram  #fattofit  #fattofitjourney  #ukrunchat  #fitfam  #ukfitfam  #instafit  #happy  #smiley  #stronger  #faster  #fitter  #happier  #fitmum  #strongnotskinny  #bodyinprogress  #laurajonesfitness  #iloverunning  #mumswhorun  #mumswholift  #weightlosstransformation  #quote  #weightlossmotivation  #weightloss  #sundayrunday  #10k 
Little edit from @altitudemediafitness both a bit rusty but was a solid workout for back and chest at a solid gym @titanfitnessmanvers 
GOOD TODAY, BETTER TOMORROW!

#strong #ukfitfam #gymmotivation #gym #pushpullgrind #backday #chestday #gymvideos #gymtips #grind #excercise #bodybuilding #fitfam #igfitness #fitspo #ifbb #titanfitnessmanvers #cardio #sweat #healthylifestyle #sweat #swole #gainz #gymshark #myprotein #dedication
Banana Protein Chocolate Frosty by @themealprepmanual
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I can’t believe how awesome of a texture of “ice cream” this recipe makes. It honestly like a chocolate frosty from Wendy’s and it tastes great! No added sugar, lots of protein, and the silkiest texture you’re going to find. You guys have to try this one out 😎😎
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What’s up you little breakfast sausages? I haven’t been this excited to share a recipe in a long time. This one is something special 😎I was experimenting with frozen bananas the other day and I’ve seen others make versions of “nice cream” but I’ve never had the inclination to try it. Dude, I was missing out so badly. This stuff is unreal and it’s so incredibly easy to make, it will be rude of you guys to not try it 😉 All you have to do to make it is throw the frozen bananas in a blender and turn it on to start churning. Add the milk slowly until you reach your desired consistency. Then add the whey protein powder and cocoa powder to taste. If you like a chocolatey flavor then add more cocoa powder! I tried making it with casein protein as well and using casein makes it even creamier and silkier than whey but the gross casein flavor that comes with the powder when you don’t cook it is still there, so I don’t recommend it. 
I use whole milk to make mine but you could use almond milk or skim milk to lower calorie content even further. I think the fat from the whole milk helps with the flavor though so I have to recommend using full fat milk. .
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Also, the blender I use is a @vitamix which is in my eyes the best blender money can buy. I’m not sure how silky of a texture you will get from a cheaper blender, but the taste should be similar!! If you have extra you can store it in the freezer but cover it with plastic wrap and make sure the wrap is pressed against the ice cream. Keeping it in the freezer will give you a more traditional ice cream texture instead of the soft serve nature it has straight out of the blender. I think it’s better straight out of the blender 😇😇
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🔥Link in bio for FREE diet & training plans
Banana Protein Chocolate Frosty by @themealprepmanual . I can’t believe how awesome of a texture of “ice cream” this recipe makes. It honestly like a chocolate frosty from Wendy’s and it tastes great! No added sugar, lots of protein, and the silkiest texture you’re going to find. You guys have to try this one out 😎😎 . . What’s up you little breakfast sausages? I haven’t been this excited to share a recipe in a long time. This one is something special 😎I was experimenting with frozen bananas the other day and I’ve seen others make versions of “nice cream” but I’ve never had the inclination to try it. Dude, I was missing out so badly. This stuff is unreal and it’s so incredibly easy to make, it will be rude of you guys to not try it 😉 All you have to do to make it is throw the frozen bananas in a blender and turn it on to start churning. Add the milk slowly until you reach your desired consistency. Then add the whey protein powder and cocoa powder to taste. If you like a chocolatey flavor then add more cocoa powder! I tried making it with casein protein as well and using casein makes it even creamier and silkier than whey but the gross casein flavor that comes with the powder when you don’t cook it is still there, so I don’t recommend it. I use whole milk to make mine but you could use almond milk or skim milk to lower calorie content even further. I think the fat from the whole milk helps with the flavor though so I have to recommend using full fat milk. . . Also, the blender I use is a @vitamix which is in my eyes the best blender money can buy. I’m not sure how silky of a texture you will get from a cheaper blender, but the taste should be similar!! If you have extra you can store it in the freezer but cover it with plastic wrap and make sure the wrap is pressed against the ice cream. Keeping it in the freezer will give you a more traditional ice cream texture instead of the soft serve nature it has straight out of the blender. I think it’s better straight out of the blender 😇😇 . . 🔥Link in bio for FREE diet & training plans
Happy 1 year anniversary to the one and only @rosiehadley ❤ Thank you for putting up with my shit for 365 days and cheers to many more!

This morning we took part in the first ever class at the shiny, new and fresh smelling @crossfitorwell 🏋🏻‍♂️ congratulations to @darren_hotten and @kirstynicoleturner you have built a space that I'm sure will produce you and many others much happiness 🤙🏼
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#girlfriend #missus #anniversary #crossfitorwell #HWPO #crossfit #cfuk #ukfitfam #fitfam #gym #weightlifting #gymnastics #fit #fitness #fitnessmotivation #health #workout #workoutmotivation #movemore #athlete #personaltrainer #programming #gains
Happy 1 year anniversary to the one and only @rosiehadley ❤ Thank you for putting up with my shit for 365 days and cheers to many more! This morning we took part in the first ever class at the shiny, new and fresh smelling @crossfitorwell 🏋🏻‍♂️ congratulations to @darren_hotten and @kirstynicoleturner you have built a space that I'm sure will produce you and many others much happiness 🤙🏼 . . . #girlfriend  #missus  #anniversary  #crossfitorwell  #HWPO  #crossfit  #cfuk  #ukfitfam  #fitfam  #gym  #weightlifting  #gymnastics  #fit  #fitness  #fitnessmotivation  #health  #workout  #workoutmotivation  #movemore  #athlete  #personaltrainer  #programming  #gains 
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My glutes are on fire after yesterday's leg day 🔥🔥🔥 DOMS!!! ____

We all had a lie in this morning, I didn't get out of bed till gone 8 🙈 We have had a slow start to the day, in fact I am still in my pjs 😂 We are going out for Sunday lunch soon, and this afternoon I am hoping to train shoulders. Perfect Sunday ❤ And no toddler tantrums so far 🙌 
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#fitness #fitnessuk #ukfitfam #healthylooksdifferentoneveryone #healthfirst #fitmama #momsthatlift #gymshark #gymsharkwomen #lifting #balance #healthylifestyle #healthyliving #gymlife #liftlikeagirl
My glutes are on fire after yesterday's leg day 🔥🔥🔥 DOMS!!! ____ We all had a lie in this morning, I didn't get out of bed till gone 8 🙈 We have had a slow start to the day, in fact I am still in my pjs 😂 We are going out for Sunday lunch soon, and this afternoon I am hoping to train shoulders. Perfect Sunday ❤ And no toddler tantrums so far 🙌 ____ . . . #fitness  #fitnessuk  #ukfitfam  #healthylooksdifferentoneveryone  #healthfirst  #fitmama  #momsthatlift  #gymshark  #gymsharkwomen  #lifting  #balance  #healthylifestyle  #healthyliving  #gymlife  #liftlikeagirl 
Big thanks to my amazing coach @mattrobbo45 who was completely calm even though I missed my last snatch in the warm up area - a weight I haven’t missed for months, and just threw me out onto the platform with no time to think about it
For not visibly freaking out when I got a no lift for my elbows in the jerk even though he was internally thinking SHIT... but I got there eventually (no excuses now 😂🙈)
And for taping my back up so I could lift pain free!
Now to sort out all my imbalances and weaknesses and work towards the next Comp... onwards and upwards 💪🏼
@mattrobbo45 // @catalystathletics // @indergaard_physio // @regain_barbell
Big thanks to my amazing coach @mattrobbo45 who was completely calm even though I missed my last snatch in the warm up area - a weight I haven’t missed for months, and just threw me out onto the platform with no time to think about it For not visibly freaking out when I got a no lift for my elbows in the jerk even though he was internally thinking SHIT... but I got there eventually (no excuses now 😂🙈) And for taping my back up so I could lift pain free! Now to sort out all my imbalances and weaknesses and work towards the next Comp... onwards and upwards 💪🏼 @mattrobbo45 // @catalystathletics // @indergaard_physio // @regain_barbell
Me for the first time ever in my life wearing a crop top to the gym/ in public today 😂, clearly my body confidence has entered into a brand new level, perhaps I should celebrate this with an entire chocolate bar 😂. .

Making teeny tiny bit of progress each & everyday day regardless mentally or physically has been what I’ve enjoyed the most on this journey - I just love the feeling of being able to move forward haha 😆. .
Hope everyone is having a fab Sunday 👋.
Me for the first time ever in my life wearing a crop top to the gym/ in public today 😂, clearly my body confidence has entered into a brand new level, perhaps I should celebrate this with an entire chocolate bar 😂. . Making teeny tiny bit of progress each & everyday day regardless mentally or physically has been what I’ve enjoyed the most on this journey - I just love the feeling of being able to move forward haha 😆. . Hope everyone is having a fab Sunday 👋.
In the words of @craigdavid ... 7days 📸📸 One week till @karlmorris_photography shoots me! 
Finished a legs and cardio session with some posing practice!
In the words of @craigdavid ... 7days 📸📸 One week till @karlmorris_photography shoots me! Finished a legs and cardio session with some posing practice!
Nice to have some company today. @chezzlestar keeping up with the pace on some drop sets to bring on some good failure sets.

@newbalance @puregymofficial #gym #fitness #fit #fitfam #fitfamuk #fbgym #gymlife #weightlifting #training #healing #chestday #girlswholift #instafit #instafitness #bodybuilding #ukfitfam
#SUNDAYSHOUTOUT to @sonalv.1989 who’s shares most her journey and allows me capture lots of it too so I can also share it 💁🏻She has come such a long way with her fat loss journey and over 25lbs down she is also squatting 80kg, deadlifting 102.5kg, hip thrusting 110kg and now hitting body weight pull ups for 4 sets of 3-4 reps 💪🏽 The only reason I have put these numbers up is because when she first came to me she had never lifted weights properly and she NEVER thought she would end up being so dam strong... I just wanted to share for some motivation to not give up. Every one starts somewhere you just have to be brave enough to start 🤷🏻‍♀️ Just coz someone is a PT or ‘insta model’ doesn’t make their ability’s any better than yours 💪🏽
💪🏽💁🏻 For any help and To Join my Team ‘REAL RESULTS’ for Personal Training, Group training  and  Online Training email me: nicolearistides@hotmail.co.uk or just send me a DM always happy to help!

#teamrealresults #shelifts #strongnotskinny #girlgains #girlwholift #flexiblediet #iifymgirls #fitfamuk #ukfitfam #wbff #wbffpro #changeyourblueprint #onlinecoach #deadliftsanddoughnuts #doughnuts 
#transformation #fitcouple #mumswholift #fitfamuk #foodpic #coach #preppedandpacked #phdnutrition #fitcouple #couplegoals #mumswholift #strongmums
#SUNDAYSHOUTOUT  to @sonalv.1989 who’s shares most her journey and allows me capture lots of it too so I can also share it 💁🏻She has come such a long way with her fat loss journey and over 25lbs down she is also squatting 80kg, deadlifting 102.5kg, hip thrusting 110kg and now hitting body weight pull ups for 4 sets of 3-4 reps 💪🏽 The only reason I have put these numbers up is because when she first came to me she had never lifted weights properly and she NEVER thought she would end up being so dam strong... I just wanted to share for some motivation to not give up. Every one starts somewhere you just have to be brave enough to start 🤷🏻‍♀️ Just coz someone is a PT or ‘insta model’ doesn’t make their ability’s any better than yours 💪🏽 💪🏽💁🏻 For any help and To Join my Team ‘REAL RESULTS’ for Personal Training, Group training and Online Training email me: nicolearistides@hotmail.co.uk or just send me a DM always happy to help! #teamrealresults  #shelifts  #strongnotskinny  #girlgains  #girlwholift  #flexiblediet  #iifymgirls  #fitfamuk  #ukfitfam  #wbff  #wbffpro  #changeyourblueprint  #onlinecoach  #deadliftsanddoughnuts  #doughnuts  #transformation  #fitcouple  #mumswholift  #fitfamuk  #foodpic  #coach  #preppedandpacked  #phdnutrition  #fitcouple  #couplegoals  #mumswholift  #strongmums 
Brunching my way round Amsterdam 😍🍽 . Stopped off at @gsareallyniceplace which has come highly recommended and did not disappoint - just look at this colourful plate! “Healthy” eggs benny, with cottage cheese, spinach, poached 🍳, avo 🥑 and beetroot hollandaise. Now for 1 final day of being a tourist in Dam before heading to training for my new work promotion {💁🏼‍♀️💁🏼‍♀️💁🏼‍♀️}. BIG love hunnies, have a lovely Sunday. LP🐢
Brunching my way round Amsterdam 😍🍽 . Stopped off at @gsareallyniceplace which has come highly recommended and did not disappoint - just look at this colourful plate! “Healthy” eggs benny, with cottage cheese, spinach, poached 🍳, avo 🥑 and beetroot hollandaise. Now for 1 final day of being a tourist in Dam before heading to training for my new work promotion {💁🏼‍♀️💁🏼‍♀️💁🏼‍♀️}. BIG love hunnies, have a lovely Sunday. LP🐢
Trying out my new goodies for breakfast this morning. 
A toasted @warburtonsuk Bagel Thin topped with @almighty_foods Toffee Almond Nut Butter , banana, half a @loveraw Salted Caramel Butter Cup and drizzled with some more nut butter, both from @infinityfoodsbrighton .  This nut butter is absolutely amazing, it’s sweet and the flavour is to die for, it is runny but perfect for drizzling! The butter cups are also really good, a tasty flavour and great chocolate coating. 
Served with a @trecnutrition Chocolate Wafer Protein Shake from @vitaminshop_gravesend 
#carbs #nutrition #gains #flexibledieting #foodporn #foodphotography #foodbeast #foodstagram #dailyfoodfeed #peanutbutter #eeeeats #carbsarelife #foodblogger #fitfam #ukfitfam #iifym #ifitfitsyourmacros #instafit #fitspo #fitnessmotivation #diet #epicfood #foodgasm #macros #lovefood #forkyeah #bodybuilding #banana #bagel #chocolate
Trying out my new goodies for breakfast this morning. A toasted @warburtonsuk Bagel Thin topped with @almighty_foods Toffee Almond Nut Butter , banana, half a @loveraw Salted Caramel Butter Cup and drizzled with some more nut butter, both from @infinityfoodsbrighton . This nut butter is absolutely amazing, it’s sweet and the flavour is to die for, it is runny but perfect for drizzling! The butter cups are also really good, a tasty flavour and great chocolate coating. Served with a @trecnutrition Chocolate Wafer Protein Shake from @vitaminshop_gravesend #carbs  #nutrition  #gains  #flexibledieting  #foodporn  #foodphotography  #foodbeast  #foodstagram  #dailyfoodfeed  #peanutbutter  #eeeeats  #carbsarelife  #foodblogger  #fitfam  #ukfitfam  #iifym  #ifitfitsyourmacros  #instafit  #fitspo  #fitnessmotivation  #diet  #epicfood  #foodgasm  #macros  #lovefood  #forkyeah  #bodybuilding  #banana  #bagel  #chocolate 
Hello, Sunday🙂👋🏼
Birthday Cake Proats🍰🥣
Swipe for more🙂👉🏼
Details / Macros Below👇🏼
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So, another day! And I've been up for a good hours already... I've already smashed out a pull workout this morning! Had to get up and get it out the way pretty early this morning - I left the house at like 0820 because I had things to do. Just got to make time for it when you can. Trying to be less strict with myself but there's a huge difference between not being as strict when it’s not necessary and completely fucking it off... 👎🏼 You still need to be consistent! But alas, great session this morning. Not fueled by these birthday cake oats but another @feelfreenutrition pot... 😂 Loving these guys! .
I smashed this bowl during the week for a breakfast on new iPhone day a.k.a Friday and damn, it was good! 🤤 The ice cream had melted by the time I took it to work but still, delicious! Got to get the content, eh? Make it look great before throwing it in a tupperware... 😂🙃
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Anyway, this was one of the vegan cookies and cream Feel Free oat pots (These pots are so convenient!) mixed with 40g more oats, some blackforest frozen fruits, some almond milk and water. But those toppings... A birthday cake @grenadeofficial carb killa (the best carb killa right now?), some party ring biscuits, some @breyersdelightsuk cookies and cream ice cream, some sprinkles (because WTF is birthday cake without more sprinkles) and some @nuttvia drizzle of course!🤤👌🏼
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Have a good Sunday, people!🙏🏼
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(entire bowl)
📊937kcal | 120C | 28F | 54P
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#iifym #ifitfitsyourmacros #flexibledieting #ukfitfam #macros #gains #intermittentfasting #carbs #foodphotography #carbsafterdark #carbsarelife #foodisfuel #foodblogger #eeeeeats #foodphotography #desserttable #desserts #dessertlover #foodbeast #feastagram #dailyfoodfeed #icecreamlover #icecream #oats #proats #porridge #flexbowl #oatmeal #chocolatelover
Hello, Sunday🙂👋🏼 Birthday Cake Proats🍰🥣 Swipe for more🙂👉🏼 Details / Macros Below👇🏼 . So, another day! And I've been up for a good hours already... I've already smashed out a pull workout this morning! Had to get up and get it out the way pretty early this morning - I left the house at like 0820 because I had things to do. Just got to make time for it when you can. Trying to be less strict with myself but there's a huge difference between not being as strict when it’s not necessary and completely fucking it off... 👎🏼 You still need to be consistent! But alas, great session this morning. Not fueled by these birthday cake oats but another @feelfreenutrition pot... 😂 Loving these guys! . I smashed this bowl during the week for a breakfast on new iPhone day a.k.a Friday and damn, it was good! 🤤 The ice cream had melted by the time I took it to work but still, delicious! Got to get the content, eh? Make it look great before throwing it in a tupperware... 😂🙃 . Anyway, this was one of the vegan cookies and cream Feel Free oat pots (These pots are so convenient!) mixed with 40g more oats, some blackforest frozen fruits, some almond milk and water. But those toppings... A birthday cake @grenadeofficial carb killa (the best carb killa right now?), some party ring biscuits, some @breyersdelightsuk cookies and cream ice cream, some sprinkles (because WTF is birthday cake without more sprinkles) and some @nuttvia drizzle of course!🤤👌🏼 . Have a good Sunday, people!🙏🏼 . (entire bowl) 📊937kcal | 120C | 28F | 54P . . . . . #iifym  #ifitfitsyourmacros  #flexibledieting  #ukfitfam  #macros  #gains  #intermittentfasting  #carbs  #foodphotography  #carbsafterdark  #carbsarelife  #foodisfuel  #foodblogger  #eeeeeats  #foodphotography  #desserttable  #desserts  #dessertlover  #foodbeast  #feastagram  #dailyfoodfeed  #icecreamlover  #icecream  #oats  #proats  #porridge  #flexbowl  #oatmeal  #chocolatelover 
One cup protein pancakes with pick n mix toppings (brekkie) 
Ingredients 
For the batter 
80g rolled oats 
1 medium egg 🥚
1/4 tsp baking powder 
1 tsp vanilla extract 
1 banana 🍌
2 tsp coconut oil 🥥
For the topping ( choose up to 3) 
Fresh berries 🍒🍓
10g dark chocolate chips 🌰
1 tbsp whipped Greek yogurt 
1 tbsp of honey 🍯
Handful of crushed nuts 
METHOD OF COOKING 
1) add the oats to a blender and blitz to a flour texture, then add all the other batter ingredients 
Except the coconut oil and blitz under smooth and creamy 
2) add the coconut oil to a non stick frying pan and pour a third of the mixture into a pan. Cook over a medium heat on each side for 3-4 min until brown but not burnt repeat to make three pancakes each about 8cm wide 
3) Stack your pancakes load on your chosen toppings and enjoy
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#proteinpancakes #gym #gymgirl #girl #fitness #fitnesslife #fitnesslifestyle #fitfam #ukfitfam #irishfitfam #girlswhosquat #personaltrainer #fitnesstips #healthybreakfast #determination #weighttraining  #conditioning #weightloss #fitspo #instafit #irishblogger #fitnessblogger #healthy #healthylifestyle #fitnessmodel #calisthenics #fitnessmotivation #motivate #motivation  #pancakes
One cup protein pancakes with pick n mix toppings (brekkie) Ingredients For the batter 80g rolled oats 1 medium egg 🥚 1/4 tsp baking powder 1 tsp vanilla extract 1 banana 🍌 2 tsp coconut oil 🥥 For the topping ( choose up to 3) Fresh berries 🍒🍓 10g dark chocolate chips 🌰 1 tbsp whipped Greek yogurt 1 tbsp of honey 🍯 Handful of crushed nuts METHOD OF COOKING 1) add the oats to a blender and blitz to a flour texture, then add all the other batter ingredients Except the coconut oil and blitz under smooth and creamy 2) add the coconut oil to a non stick frying pan and pour a third of the mixture into a pan. Cook over a medium heat on each side for 3-4 min until brown but not burnt repeat to make three pancakes each about 8cm wide 3) Stack your pancakes load on your chosen toppings and enjoy . . . . . . #proteinpancakes  #gym  #gymgirl  #girl  #fitness  #fitnesslife  #fitnesslifestyle  #fitfam  #ukfitfam  #irishfitfam  #girlswhosquat  #personaltrainer  #fitnesstips  #healthybreakfast  #determination  #weighttraining   #conditioning  #weightloss  #fitspo  #instafit  #irishblogger  #fitnessblogger  #healthy  #healthylifestyle  #fitnessmodel  #calisthenics  #fitnessmotivation  #motivate  #motivation   #pancakes 
Off 2 go put last nights chinese to good use🐷🏋🏼‍♀️ Sunday so gonna focus on 🍑 and throw in a bit of ab work so I don’t feel like a complete potato
Off 2 go put last nights chinese to good use🐷🏋🏼‍♀️ Sunday so gonna focus on 🍑 and throw in a bit of ab work so I don’t feel like a complete potato
Acredite ou não, quando você acha que está com fome, você pode não estar necessariamente com fome.
⠀
Se você não bebe café, tome um chá no lugar. Cafeína faz bastante diferença nesse jogo. Ela eh uma grande tiradora de fome 👊🏼💪🏼
Outra dica se você não over fome, eh ter um “pedaço” de fruta, pois elas normalmente possuem baixa caloria.
Lembre-se que comer apenas quando você está com a fome verdadeira eh muito poderoso. Nos da um senso de controle muito grande. Nos leva a ter uma relação saudável com a comida.

Lembre-se que existem varios fatores que podem nos fazer “achar” que estamos com fome:
# estar desidratado, beba água. Sempre que acordamos estamos desidratados, depois que acordar, beba muita água.

# você pode sentir fome por que dormiu pouco, tente manter as 7-9h de sono pra garantir o processo de emagrecimento saudável.

# você pode sentir fome porque está  entediado. A gente se diverte comendo, sentimos prazer. Por isso eh importante buscar coisas interessantes pra fazer em dias de dieta. Tente isso.

# estresse eh outro fator que da a sensação de fome. Aprenda técnicas de respiração para recuperar as suas emoções e isso ajudará você a manter o controle sobre elas.
⠀⠀
✅ tente estes passos. Se você bebeu água, tomou uma cafeína, e comeu um pedaço de fruta, e sua fome segue ali, doendo seu estômago. Coma uma refeição saudável e seja feliz. 😃 
Você tem dicas pra enganar a fome? Compartilhe conosco!!!
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#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #lowcarb
Acredite ou não, quando você acha que está com fome, você pode não estar necessariamente com fome. ⠀ Se você não bebe café, tome um chá no lugar. Cafeína faz bastante diferença nesse jogo. Ela eh uma grande tiradora de fome 👊🏼💪🏼 Outra dica se você não over fome, eh ter um “pedaço” de fruta, pois elas normalmente possuem baixa caloria. Lembre-se que comer apenas quando você está com a fome verdadeira eh muito poderoso. Nos da um senso de controle muito grande. Nos leva a ter uma relação saudável com a comida. Lembre-se que existem varios fatores que podem nos fazer “achar” que estamos com fome: # estar desidratado, beba água. Sempre que acordamos estamos desidratados, depois que acordar, beba muita água. # você pode sentir fome por que dormiu pouco, tente manter as 7-9h de sono pra garantir o processo de emagrecimento saudável. # você pode sentir fome porque está entediado. A gente se diverte comendo, sentimos prazer. Por isso eh importante buscar coisas interessantes pra fazer em dias de dieta. Tente isso. # estresse eh outro fator que da a sensação de fome. Aprenda técnicas de respiração para recuperar as suas emoções e isso ajudará você a manter o controle sobre elas. ⠀⠀ ✅ tente estes passos. Se você bebeu água, tomou uma cafeína, e comeu um pedaço de fruta, e sua fome segue ali, doendo seu estômago. Coma uma refeição saudável e seja feliz. 😃 Você tem dicas pra enganar a fome? Compartilhe conosco!!! . #strongnotskinny  #motivation  #sixpack  #mensphysique  #crossfit  #ukfitfam  #iifymgirls  #gym  #bodybuilding  #instafit  #aesthetics  #zyzz  #iifym  #gains  #flexibledieting  #instafitness  #fitspo  #fitfam  #paleo  #gymshark  #instadaily  #abs  #foodporn  #photooftheday  #igdaily  #myprotein  #alphalete  #eatclean  #nutrition  #lowcarb 
Do it for you! 🙌
—
So many get caught up in what will others think. 
In the past I use to focus on doing things to impress others. I soon realized the only person that I should be trying to impress is myself. 🔥
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If you are setting out to achieve something, do it for you. 🙌
Don’t always be looking for other peoples approval.
Achieve the things you want.
Be proud of yourself and what you can accomplish.🔥🙌💪
Do it for you! 🙌 — So many get caught up in what will others think. In the past I use to focus on doing things to impress others. I soon realized the only person that I should be trying to impress is myself. 🔥 . If you are setting out to achieve something, do it for you. 🙌 Don’t always be looking for other peoples approval. Achieve the things you want. Be proud of yourself and what you can accomplish.🔥🙌💪
So I went with the blue one in the end 😊 thanks to everyone for their opinions x it was a great day , so happy to see one of my oldest friends marrying one of the nicest guys around and catching up with old school friends I havn't seen in 10 years 🙈 went 700 over my calories but right back to it today x 
#munrofitness #clanmunro #irishfitfam #myfitnesspal #ukfitfam #selfie #instapic #weightloss #fitness #fitbitfamily
Had such a lovely time wiv my hubby. York you have been amazing from what I remember (haha) love ya @markh737
Had such a lovely time wiv my hubby. York you have been amazing from what I remember (haha) love ya @markh737
This is for me for later. I plan on getting on that drank tonight with big cuzzy @treesahoo and @joel.mcintyre16  @smurray_32
・・・
What are your best hangover cures?
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So, as today is Saturday and a lot of you will be going out on a bender, let’s talk about some dietary strategies which you can implement tomorrow for preventing/curing the inevitable hangover
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Studies have showed that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption (McCarty et al 2013). Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables (Li et al 2014, Maher 2002, Li et al 2014, Van de Loo et al 2015)
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For example, studies by both Dembitsky et al (2011) and Kim et al (2011) have shown that, foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake
➖
Due to alcohol often leading to dehydration (Roberts 1963), foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender
➖
Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers (Mohammad et al 2012) thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure ye prevent deficiency
➖
Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption (Nanji et al 1989, Ronis et al 2004) helping to fight inflammation (as above)
➖
Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein (Parr et al 2014, Steiner et al 2014) thus any high protein food during/after the consumption of excessive alcohol has the potential to reduce the negative influences experienced on anabolic signalling (good for gai
This is for me for later. I plan on getting on that drank tonight with big cuzzy @treesahoo and @joel.mcintyre16 @smurray_32 ・・・ What are your best hangover cures? ➖ So, as today is Saturday and a lot of you will be going out on a bender, let’s talk about some dietary strategies which you can implement tomorrow for preventing/curing the inevitable hangover ➖ Studies have showed that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption (McCarty et al 2013). Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables (Li et al 2014, Maher 2002, Li et al 2014, Van de Loo et al 2015) ➖ For example, studies by both Dembitsky et al (2011) and Kim et al (2011) have shown that, foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake ➖ Due to alcohol often leading to dehydration (Roberts 1963), foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender ➖ Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers (Mohammad et al 2012) thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure ye prevent deficiency ➖ Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption (Nanji et al 1989, Ronis et al 2004) helping to fight inflammation (as above) ➖ Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein (Parr et al 2014, Steiner et al 2014) thus any high protein food during/after the consumption of excessive alcohol has the potential to reduce the negative influences experienced on anabolic signalling (good for gai
Video 1: Round 1 - 30KG Bicep Curl 10 reps, 30KG Shoulder Press 10 reps also decided to hit the Abdominals. •
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Video 2: Round 10 - (Side Angle), Poorer Form but managed to maintain an excruciating weight 😆 but I love it!!! 😋 •
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• 🎶 @theweeknd Ft @daftpunk - Starboy 🎶 •
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• “I’m a Motherfuckin’ starboy” 🎶🎶🎶
Video 1: Round 1 - 30KG Bicep Curl 10 reps, 30KG Shoulder Press 10 reps also decided to hit the Abdominals. • • • • • Video 2: Round 10 - (Side Angle), Poorer Form but managed to maintain an excruciating weight 😆 but I love it!!! 😋 • • • • • 🎶 @theweeknd Ft @daftpunk - Starboy 🎶 • • • • “I’m a Motherfuckin’ starboy” 🎶🎶🎶
Cocktails going to my head! 💫  love u @markh737 💚🍸❤️
Cocktails going to my head! 💫 love u @markh737 💚🍸❤️
With Bro 😍💪💪
With Bro 😍💪💪
When Sunday night got you playing with Snapchat filters 😂💁‍♀️
When Sunday night got you playing with Snapchat filters 😂💁‍♀️
Friday night, anyone else’s dressing table end up like this when getting ready 🤷‍♀️
Friday night, anyone else’s dressing table end up like this when getting ready 🤷‍♀️
I am so happy to be able to go back to the gym after nearly a month off due to breaking my arm. I still can't lift with my right arm until it has healed but I've still been able to get some cardio, bodyweight and machine leg work and left arm work in 💪🏻. Yesterday was the 2nd time I went back in and I am definitely feeling much better for it!
I am so happy to be able to go back to the gym after nearly a month off due to breaking my arm. I still can't lift with my right arm until it has healed but I've still been able to get some cardio, bodyweight and machine leg work and left arm work in 💪🏻. Yesterday was the 2nd time I went back in and I am definitely feeling much better for it!