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Getting back into the swing with a massive smile on my face 😁 - this smile courtesy of @officialtommyfleetwood 🙏🏼 @nikegolf #skysportsbritishmasters
Getting back into the swing with a massive smile on my face 😁 - this smile courtesy of @officialtommyfleetwood 🙏🏼 @nikegolf #skysportsbritishmasters 
Having such fun with @maxwilko taking over the @skysportsgolf social this week @britishmasters - if you’re not following along then head over to @skysportsgolf channel to see what we’ve been up to!! And if you’re at the course this week, come and say hello! Who would you like to see win this week? #skysportsbritishmasters #moliwood #day1 #waltonheath
Having such fun with @maxwilko taking over the @skysportsgolf social this week @britishmasters - if you’re not following along then head over to @skysportsgolf channel to see what we’ve been up to!! And if you’re at the course this week, come and say hello! Who would you like to see win this week? #skysportsbritishmasters  #moliwood  #day1  #waltonheath 
First full round of golf in 12 months and it did not disappoint!! What an incredible privilege to play with @officialtommyfleetwood @waltonheathgc today with our fabulous team @zoehardman @thejazzygolfer - can’t wait to watch more of the action this week @britishmasters, the course is 💯 #skysportsbritishmasters #waltonheath #backinthegame @skysportsgolf @nikegolf
First full round of golf in 12 months and it did not disappoint!! What an incredible privilege to play with @officialtommyfleetwood @waltonheathgc today with our fabulous team @zoehardman @thejazzygolfer - can’t wait to watch more of the action this week @britishmasters, the course is 💯 #skysportsbritishmasters  #waltonheath  #backinthegame  @skysportsgolf @nikegolf
Excited to be joining @skysportsgolf social team this week @waltonheathgc for the @britishmasters - Are you coming down or catching the action on tv? Either way follow along with @skysportsgolf channel - it’s going to be a great week! @justinprose99 is the host and I can’t wait to see all the action! Who would you like to see win this week? 🔻🔻🔻⬇️🔻🔻🔻#britishmasters #waltonheath #skysports #skysportsgolf
Excited to be joining @skysportsgolf social team this week @waltonheathgc for the @britishmasters - Are you coming down or catching the action on tv? Either way follow along with @skysportsgolf channel - it’s going to be a great week! @justinprose99 is the host and I can’t wait to see all the action! Who would you like to see win this week? 🔻🔻🔻⬇️🔻🔻🔻#britishmasters  #waltonheath  #skysports  #skysportsgolf 
MEDICINE BALL TRAINING : Do you ever use med balls in the gym? Through my wrist injury I wasn’t able to use them at all, and it was extremely frustrating 😐I missed training with them a lot. Delighted to chuck some around today! Here’s a few of my favourite exercises 😊💪🏼 Let me know if you’d like to see some more? #golffit #power #medicineball #medball #yonce #wristrehab #highbun #rehabclub #stronger @cgmperformance
MEDICINE BALL TRAINING : Do you ever use med balls in the gym? Through my wrist injury I wasn’t able to use them at all, and it was extremely frustrating 😐I missed training with them a lot. Delighted to chuck some around today! Here’s a few of my favourite exercises 😊💪🏼 Let me know if you’d like to see some more? #golffit  #power  #medicineball  #medball  #yonce  #wristrehab  #highbun  #rehabclub  #stronger  @cgmperformance
Keep seeking adventure in all you do 🌪 •
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📸 @bengregzphotography #nature #outdoorgym #adventure #seekit
SOURDOUGH : who knows why I choose this bread over any other kind of bread? Well I didn’t know entirely myself until @thebodyweightwarrior helped me confirm my theory that it’s the best by a country mile. Health benefits in bread you say? Yup, I’m serious. This bread is a healthy carb, capable of releasing nutrients in the body, and is edible for many people who normally respond with bloating or indigestion when eating bread! Here’s what you need to know:
1. Sourdough is my only bread of choice.
2. The wild yeast in sourdough neautralises phytic acid as the bread proves through the acidification of the dough. The prevents the effects of the phytic acid (digestive discomfort & bloating ☹️) and makes the bread easier to digest. Simply put, the enzymes released as the dough acidifies effectively pre digests the flour for you! 
3. Sourdough is also a prebiotic, which helps to support the gut microbiome! Winner! 
4. Sourdough has only 3 ingredients: flour, water and salt. Many commercial breads include unnatural ingredients that can negatively impact our health. Natural is best. 
So, you’ll regularly find sourdough on my brekkie menu, with some avocado and eggs or just a good serving of jam on top!! What’s on your brekkie menu? And would you give soughdough a try? #sourdough #healthisyourwealth #mondaymotivation #nutrition #performancelifestyle
SOURDOUGH : who knows why I choose this bread over any other kind of bread? Well I didn’t know entirely myself until @thebodyweightwarrior helped me confirm my theory that it’s the best by a country mile. Health benefits in bread you say? Yup, I’m serious. This bread is a healthy carb, capable of releasing nutrients in the body, and is edible for many people who normally respond with bloating or indigestion when eating bread! Here’s what you need to know: 1. Sourdough is my only bread of choice. 2. The wild yeast in sourdough neautralises phytic acid as the bread proves through the acidification of the dough. The prevents the effects of the phytic acid (digestive discomfort & bloating ☹️) and makes the bread easier to digest. Simply put, the enzymes released as the dough acidifies effectively pre digests the flour for you! 3. Sourdough is also a prebiotic, which helps to support the gut microbiome! Winner! 4. Sourdough has only 3 ingredients: flour, water and salt. Many commercial breads include unnatural ingredients that can negatively impact our health. Natural is best. So, you’ll regularly find sourdough on my brekkie menu, with some avocado and eggs or just a good serving of jam on top!! What’s on your brekkie menu? And would you give soughdough a try? #sourdough  #healthisyourwealth  #mondaymotivation  #nutrition  #performancelifestyle 
NATIONAL FITNESS DAY - Well, yes, apparently it’s a thing. So I’m reflecting on my fitness journey and why I continue to pursue a fit and healthy life? Here’s why:
1. Exercise and staying fit honestly makes me feel great!! As a women, lifting weights and sweating like a true #sweatybetty makes me feel body confident and strong 💪🏼 2. When in balance, exercise can optimise health and prevents some nasty health conditions from developing throughout your life....not what we want! 
3. Exercise Improves mood and definitely can create energy too 🌪 a quick way to turn a slow day into a better one...🤸🏼‍♀️ 4. Exercise promotes better quality sleep, which also has some massive health benefits! 🛏 (see my blog for more)
5. Exercise can be GREAT FUN and a positive way to socialise and connect with friends, old and new. 
6. Exercise has been shown to help positively with #mentalhealth and the endorphins released are likely to contribute to this 😊💙 •••••••••
So here’s to #nationalfitnessday and staying in shape for life 🙏🏼💪🏼🏋🏼‍♀️🏂🧘🏼‍♀️🏄🏼‍♀️🤸🏼‍♀️🏑🚴🏼‍♀️🏌🏼‍♀️ What does your fitness regime look like and why do you like to stay fit? •
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📸 @ameliaallenphotography #womeninsport #womeninthegame #strongeissexy #womeningolf #nationalfitnessday #stayfit #stayhealthy #behappy #livelong @nikewomen 
Oh yes and ps. It’s Ryder cup week!! #rydercup #teameurope
NATIONAL FITNESS DAY - Well, yes, apparently it’s a thing. So I’m reflecting on my fitness journey and why I continue to pursue a fit and healthy life? Here’s why: 1. Exercise and staying fit honestly makes me feel great!! As a women, lifting weights and sweating like a true #sweatybetty  makes me feel body confident and strong 💪🏼 2. When in balance, exercise can optimise health and prevents some nasty health conditions from developing throughout your life....not what we want! 3. Exercise Improves mood and definitely can create energy too 🌪 a quick way to turn a slow day into a better one...🤸🏼‍♀️ 4. Exercise promotes better quality sleep, which also has some massive health benefits! 🛏 (see my blog for more) 5. Exercise can be GREAT FUN and a positive way to socialise and connect with friends, old and new. 6. Exercise has been shown to help positively with #mentalhealth  and the endorphins released are likely to contribute to this 😊💙 ••••••••• So here’s to #nationalfitnessday  and staying in shape for life 🙏🏼💪🏼🏋🏼‍♀️🏂🧘🏼‍♀️🏄🏼‍♀️🤸🏼‍♀️🏑🚴🏼‍♀️🏌🏼‍♀️ What does your fitness regime look like and why do you like to stay fit? • • 📸 @ameliaallenphotography #womeninsport  #womeninthegame  #strongeissexy  #womeningolf  #nationalfitnessday  #stayfit  #stayhealthy  #behappy  #livelong  @nikewomen Oh yes and ps. It’s Ryder cup week!! #rydercup  #teameurope 
HOW DO YOU LIKE YOUR COFFEE? I’m a flat white kind of girl. Either way, if you’re a coffee nerd like me.....I have some good news. 
A study in November 2017 * revealed that the health benefits of coffee outway the negative effects of the good stuff by a long long way.  Don’t trust me, trust science.
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Some of the benefits include: • reduces risk of many diseases such as heart disease, Parkinson’s & Alzheimer’s.
•  can reduce post workout muscle pain by up to 48% (see ‘Journal of Pain Study’). • full of antioxidants.
• can improve physical performance if used correctly
• finally....can cause you to feel extremely happy when clutched in hand, particularly on a cold autumn morning! ❄️ •
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I recently read an article on the importance of a caffeine detox (6-7 days of no caffeine and only drinking decaf if you really can’t go without) to re set your body sensitivity to caffeine. This can be a challenge, especially if you love coffee as much as I do, but to get the full ranging benefits of coffee, it’s important to do once in a while if you can! 
So the good news...coffee is firmly on the menu! #mondaymood #firstidrinkthecoffee #thenidothethings •
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• * To read more here is a link, https://formnutrition.com/wp-content/uploads/2017/12/bmj.j5024.full_.pdf
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📷 @bengregzphotography
HOW DO YOU LIKE YOUR COFFEE? I’m a flat white kind of girl. Either way, if you’re a coffee nerd like me.....I have some good news. A study in November 2017 * revealed that the health benefits of coffee outway the negative effects of the good stuff by a long long way. Don’t trust me, trust science. • • Some of the benefits include: • reduces risk of many diseases such as heart disease, Parkinson’s & Alzheimer’s. • can reduce post workout muscle pain by up to 48% (see ‘Journal of Pain Study’). • full of antioxidants. • can improve physical performance if used correctly • finally....can cause you to feel extremely happy when clutched in hand, particularly on a cold autumn morning! ❄️ • • I recently read an article on the importance of a caffeine detox (6-7 days of no caffeine and only drinking decaf if you really can’t go without) to re set your body sensitivity to caffeine. This can be a challenge, especially if you love coffee as much as I do, but to get the full ranging benefits of coffee, it’s important to do once in a while if you can! So the good news...coffee is firmly on the menu! #mondaymood  #firstidrinkthecoffee  #thenidothethings  • • • * To read more here is a link, https://formnutrition.com/wp-content/uploads/2017/12/bmj.j5024.full_.pdf • • 📷 @bengregzphotography
You are what you eat, and also what you absorb. @formnutrition #sundayfeed #eattherainbow #guthealth • 
Recipe:
• Wild Salmon Fillet • Roasted Kale
• Roasted Sweet potato 🍠
• Roasted Tomato’s 🍅 • Pomegranate & Pine Nuts • Sweet Chilli • Boiled Egg 
#takeontheweek
You are what you eat, and also what you absorb. @formnutrition #sundayfeed  #eattherainbow  #guthealth  • Recipe: • Wild Salmon Fillet • Roasted Kale • Roasted Sweet potato 🍠 • Roasted Tomato’s 🍅 • Pomegranate & Pine Nuts • Sweet Chilli • Boiled Egg #takeontheweek 
MOTIVATION.....What get’s you going forward with gusto in the direction of your goals? Perhaps you don’t feel you need to head there with gusto?! And a leisurely pace in a general forward direction works better. Which is absolutely great. But I know from experience that motivation (be it internal or external) can come and go and often leave me feeling disappointed when it goes, that I’m not dying to run out the door in the morning, or push myself a little further out my comfort zone. I believe in riding the ebs and flows of life, it seems like we need both to balance us out. However, if I find myself in a low and in need of some fresh motivation or inspiration, I try to seek out an environment, a person, or a group of people, that I know will have plenty of energy to share around. Equally, I’m not suggesting just hang around people and drink up their energy all the time....quite the opposite in fact!! It’s a realisation, that we have the power to change someone’s day, for the better. To share a little bit of good energy around, when we have it, and join in with others when they have it too. So I seek out those environments and also try to be that person. Give and take...after all, what you put out often has a way of coming back to find you! #risebyliftingothers 📷 @jonpaynephoto 🤙🏼
MOTIVATION.....What get’s you going forward with gusto in the direction of your goals? Perhaps you don’t feel you need to head there with gusto?! And a leisurely pace in a general forward direction works better. Which is absolutely great. But I know from experience that motivation (be it internal or external) can come and go and often leave me feeling disappointed when it goes, that I’m not dying to run out the door in the morning, or push myself a little further out my comfort zone. I believe in riding the ebs and flows of life, it seems like we need both to balance us out. However, if I find myself in a low and in need of some fresh motivation or inspiration, I try to seek out an environment, a person, or a group of people, that I know will have plenty of energy to share around. Equally, I’m not suggesting just hang around people and drink up their energy all the time....quite the opposite in fact!! It’s a realisation, that we have the power to change someone’s day, for the better. To share a little bit of good energy around, when we have it, and join in with others when they have it too. So I seek out those environments and also try to be that person. Give and take...after all, what you put out often has a way of coming back to find you! #risebyliftingothers  📷 @jonpaynephoto 🤙🏼
3 MOBILITY EXERCISES THAT I USE DAILY: (swipe right for additional 2):
1. ADDUCTOR WALK OUTS 
2. ADAPTED HIP CARS
3. 90/90 Stretch 
@cgmperformance has not only been helping me regain range of movement in my wrist and reduce the pain but also helping me get back into the best shape possible to play golf again. Mobility is the key! —————————————-
———————- Are there any areas you need help with? Leave a comment and I will try to help! 
#keeppushing #rehabdaily #prehabdaily #hipcars #9090 #abductorstretch #getfit #stayfit #golffit #dailymeds #cgmrehab @nikegolf
3 MOBILITY EXERCISES THAT I USE DAILY: (swipe right for additional 2): 1. ADDUCTOR WALK OUTS 2. ADAPTED HIP CARS 3. 90/90 Stretch @cgmperformance has not only been helping me regain range of movement in my wrist and reduce the pain but also helping me get back into the best shape possible to play golf again. Mobility is the key! —————————————- ———————- Are there any areas you need help with? Leave a comment and I will try to help! #keeppushing  #rehabdaily  #prehabdaily  #hipcars  #9090  #abductorstretch  #getfit  #stayfit  #golffit  #dailymeds  #cgmrehab  @nikegolf
Life is like a book, and those who do not travel read only one page - St. Augustine 💙 ————— Where is the very best place you have ever travelled to? I’ll add it to my list! 🙏🏼 #sardinia #wellbeing #travel #backflip #balearicislands #flipout
CHALLENGE #1 (swipe right for 2nd part)🔥💥 🚨———- Starting today, I’m going to run a series of golf and fitness related challenges to get you involved with improving performance!!! Weather you’re a golfer or not, I’d love for you to watch these challenges, see if you’re up for it, and join in!! Challenge #1 is related to wrist mobility. A topic that has become a bit of an obsession for me in the last few months, and I’ve been lucky to get some amazing advice and input from professionals who understand the importance of mobility for performance and a pain free life. So......the challenge is to see how mobile your wrists are into flexion (see video) ...take a video of it..tag me in it...gave a friend to see how good that are...and let’s work on mobility together. In today’s modern life, where technology rules our lives, our hands and wrists are playing a price....so wherever you’re at, it’s a good place to start. Let’s see if you can improve your range, like I’m trying to do. So give it a go and welcome to the challenge series!! #challengewithiona #challenge#1 #video #teamwork #dreamwork #golf #fitness #health #wellbeing @nikegolf @theraband @garminuk @staminapropatch 
Ps I’ve posted a longer video on IGTV which shares more detail of how I’m taking better care of my wrist, have a look if you’d like to know 😊😊
CHALLENGE #1  (swipe right for 2nd part)🔥💥 🚨———- Starting today, I’m going to run a series of golf and fitness related challenges to get you involved with improving performance!!! Weather you’re a golfer or not, I’d love for you to watch these challenges, see if you’re up for it, and join in!! Challenge #1  is related to wrist mobility. A topic that has become a bit of an obsession for me in the last few months, and I’ve been lucky to get some amazing advice and input from professionals who understand the importance of mobility for performance and a pain free life. So......the challenge is to see how mobile your wrists are into flexion (see video) ...take a video of it..tag me in it...gave a friend to see how good that are...and let’s work on mobility together. In today’s modern life, where technology rules our lives, our hands and wrists are playing a price....so wherever you’re at, it’s a good place to start. Let’s see if you can improve your range, like I’m trying to do. So give it a go and welcome to the challenge series!! #challengewithiona  #challenge #1  #video  #teamwork  #dreamwork  #golf  #fitness  #health  #wellbeing  @nikegolf @theraband @garminuk @staminapropatch Ps I’ve posted a longer video on IGTV which shares more detail of how I’m taking better care of my wrist, have a look if you’d like to know 😊😊
They say never meet your heroes....they’re wrong. Do meet them go on an amazing challenge with them! @richardbranson even more humble and charismatic in real life. What an adventure @strivechallenge was, to Strive and accomplish something so physically demanding as a team was an incredible feeling. Rooting for the core team and all the stage 3 participants as they begin the 5 day climb from Monaco to Tignes! We’re all right behind you!! -
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@bigchangecharity is a charity investing in big ideas that help young people thrive in life, not just exams. Massive thank you to everyone who helped me reach my fundraising target 💙

@bigchangecharity #westrive #bigchange #virginstrivechallenge #virgin #sardinia #team
They say never meet your heroes....they’re wrong. Do meet them go on an amazing challenge with them! @richardbranson even more humble and charismatic in real life. What an adventure @strivechallenge was, to Strive and accomplish something so physically demanding as a team was an incredible feeling. Rooting for the core team and all the stage 3 participants as they begin the 5 day climb from Monaco to Tignes! We’re all right behind you!! - - - - - - @bigchangecharity is a charity investing in big ideas that help young people thrive in life, not just exams. Massive thank you to everyone who helped me reach my fundraising target 💙 @bigchangecharity #westrive  #bigchange  #virginstrivechallenge  #virgin  #sardinia  #team 
In a world that is such a fast pace how do you find time to slow down? And in an online world, where there is access to so much information and inspiration in equal amount, how do you navigate your way through?? I know at times I have found this hard. So much to see, so much to read and learn. I’ve developed a method for using social media in my life, to find the grammers that inspire me and help me get the most out of my day. This Sunday I’m privileged to be speaking on a panel along side some inspiring #girlsonthegram and @twicethehealth and would love you to come along to join in the conversation! See my story for the link to the event 💙 #girlsonthegram #twicethehealth👯 #athletesonthegram @lululemon 📷 @jonpaynephoto 💥
In a world that is such a fast pace how do you find time to slow down? And in an online world, where there is access to so much information and inspiration in equal amount, how do you navigate your way through?? I know at times I have found this hard. So much to see, so much to read and learn. I’ve developed a method for using social media in my life, to find the grammers that inspire me and help me get the most out of my day. This Sunday I’m privileged to be speaking on a panel along side some inspiring #girlsonthegram  and @twicethehealth and would love you to come along to join in the conversation! See my story for the link to the event 💙 #girlsonthegram  #twicethehealth 👯 #athletesonthegram  @lululemon 📷 @jonpaynephoto 💥
Full of energy and inspiration after spending a week with @strivechallenge in Sardinia. I think I’ve always been a relatively driven person in my life and have strived in my own direction, but the @strivechallenge has reminded me of the importance of striving for yourself and for others at the same time. To contribute to a bigger cause, a wider vision, is the most rewarding feeling of them all. We all have strength in different areas, and somewhere, someone or an organisation needs your strengths to help them. What are you striving towards this week? For yourself and/ or for a the benefit of others? #newweek #virginstrivechallenge #striveon #sardinia #balearicsea #nolimits #physicalchallenge #mentalchallenge #teamwork #keeppushing #team #charity #giveback 📷 @bengregzphotography
Full of energy and inspiration after spending a week with @strivechallenge in Sardinia. I think I’ve always been a relatively driven person in my life and have strived in my own direction, but the @strivechallenge has reminded me of the importance of striving for yourself and for others at the same time. To contribute to a bigger cause, a wider vision, is the most rewarding feeling of them all. We all have strength in different areas, and somewhere, someone or an organisation needs your strengths to help them. What are you striving towards this week? For yourself and/ or for a the benefit of others? #newweek  #virginstrivechallenge  #striveon  #sardinia  #balearicsea  #nolimits  #physicalchallenge  #mentalchallenge  #teamwork  #keeppushing  #team  #charity  #giveback  📷 @bengregzphotography
4 drinks between 3...?! @clioknowles @susiematropic 😂  I guess that’s what happens when you smash through stage 1 of @strivechallenge - I’ve been blown away by the stories and morale this past week and these two strong and inspiring women were just two of the team. @clioknowles with a heart of gold and @susiematropic infecting everyone with warmth. We are behind you all the way with the rest of the challenge Susie!! 💙💙 #virginstrivechallenge #team #strongwomen @womeninthegame
4 drinks between 3...?! @clioknowles @susiematropic 😂 I guess that’s what happens when you smash through stage 1 of @strivechallenge - I’ve been blown away by the stories and morale this past week and these two strong and inspiring women were just two of the team. @clioknowles with a heart of gold and @susiematropic infecting everyone with warmth. We are behind you all the way with the rest of the challenge Susie!! 💙💙 #virginstrivechallenge  #team  #strongwomen  @womeninthegame