FINALLY!!! Here it is as promised. A little late but don’t be mad as this is a killer worker for the glutes and the quads. You will be sore I promise 😈
Leg press- 4x20
Walking lunges 3x50 ( I believe it was 50 step... I walk up and down my gym 4 times)
Barbell Hip Thrust with resistance Band- 4x15
Dumbbell Sumo Squat with Pulses- 3x20
Legging: @gymsharkwomen ombre seamless ice blue (size small)
Crop top: @gymshark flex crop top grey blue. (Size small)
@myproteinwomen BCAA blue raspberry
@myproteinuk Vanilla Whey Protein
Resistance band : @team4kor 🙌🏻 @gymsharktrain 🦈💙
It’s giveaway time! We’ve partnered up with @evohemp and @bubbasfoods to give one lucky winner the yummiest snack pack of all time (or at least we think so 😋). Rules:
Like this photo
Comment tag a friend! .
Window closes at 11:59pm October 22nd. US only.
🇬🇧What do you get, when you mix chocolate, matcha, berries and cookies and take away all 14 allergens? The best frozen yoghurt that I’ve ever had from @yoricamoments ❤️ They’ve just released tubs all over the U.K. which has prompted my little #throwback to when I visited them this summer! Could we please have your delicious desserts in Denmark as well? 😍/🇩🇰Hvad får man, hvis man blander matcha, cookies, bær og chokolade - og fjerner alle 14 allergener? Den bedste froyo, som jeg nogensinde har smagt 🙏🏻 Jeg bliver pt spammet alle sider fra om Yoricas isbægere, som nu sælges overalt i England, hvorfor jeg ikke kan lade være med at tænke tilbage på denne lækkerhed, som jeg fik i sommers i London! Kommer I ikke snart til Danmark også? 🙏🏻
“I don’t want to look skinny, I want to look like I could kick your a$$.” 😂🤣 But seriously though, I know my shirt is funny but it’s what my journey is about. Well not kicking your a$$ but definitely about looking STRONG. I am not trying to prove anyone wrong in my journey. I’m proving myself RIGHT. I press play day in and day out for ME. My workout is my sanity not my vanity.
What are you doing today for self-care? You getting that workout in? Maybe getting your nails done? Reading by yourself? Whatever it is momma, DO IT!
I've been a bit MIA lately - I had a mini vacation in NY and then have been feeling pretty crappy the last couple days 😷 so there hasn't been much exercise happening 😔 But I thought I'd take a moment to formally introduce the newest member of our little family since I haven't yet! This is Ozzy, our super photogenic, year and a half-ish old blackmouth cur mix looking as cozy as I wish I was right now ❄️ Happy Thursday! Stay warm! @ozzmanthedog@max_waltz
Happy Friday Eve!!!
We are so close to the weekend, I can taste it! Or maybe that’s just my breakfast 🤔 I have a ton of work to do, but it is definitely doable 👍
Have a great Thursday!! ❤️
👉 #brekkie :
~ banana Overnight call oats: 1/2 mashed banana, cinnamon, 1 scoop @vitalproteins marine collagen, 1/3 cup oats, 2 tbsp @traderjoes plain Icelandic yogurt, 1/4 cup water, 1 tsp @navitasorganics maca
~ @naturespathorganic maple almond grain free granola
~ @traderjoes pomegranate seeds
~ strawberries 🍓
~ pumpkin pie @perfectbar
~ @wild_friends creamy peanut butter
Running towards new challenges.. .
Like trying to learn German 🤓.
2 1413 minutes ago
For so long all I wanted was to be skinny, I thought that was what would make me happy, and throughout my fitness journey I have learned how untrue that was. Now my biggest want is to be STRONG, to be HEALTHY, to be FEARLESS and to push myself and challenge my body 💪🏻No matter what your fitness goals are, make sure your happiness and health are the biggest priority 💕💕 #fitness#strongnotskinny#fitnessgirl#behappy
sorry for the sort of weird picture but i accidentally deleted all of the extra pictures i had on my phone so i don’t have anything to post 😬😬 this was tasty tho! @amyskitchen california veggie burger with @sabra roasted red pepper hummus and a honey crisp apple!
So I’m off on my hols again in a few days here’s some tips I try to follow to not fall off track *Stick with your healthy habits during the week. ...
*Go booze-free Sunday through Thursday. ...
*Select a smaller plate. ...
*Portion out holiday fare. ...
*Eat only the foods you love. ...
*Put off pre-dinner drinks. ...
*Schedule one active event for every holiday celebration on your calendar.
1 1316 minutes ago
Not flex Friday quite yet but oh well 🤷🏼♀️ Props to all of us who decided to take the time to grow. I feel like on social media people are constantly dieting and trying to get leaner... but sometimes you just need a few months to grow & get uncomfortable and that’s okay! And this can be applied to general life as well. Take new chances, invest in yourself, get it there and try to learn as much as possible. The rewards may not feel immediate but in the long run it’ll be worth it 💙
8 4016 minutes ago
It’s a new day ☺️ didn’t post last night as I was home late and was in bed so early! I preprepared a healthy chicken curry for tea and have left over for lunch today 👌🏽 based in our Manchester office today and I’m so happy that I don’t have to get up early for the commute 👍🏽 #winning 😂👌🏽
I have a confession to make... I have no upper body strength. Ok, that's not entirely true. I have a little bit. I definitely have more now than before I started my fitness journey. Let's just say that bench is not ever going to be my favourite lift.
I told my PT before I went away that I wanted to really work on it when I got back. He heard me. And apparently he took me seriously. He smashed my shoulders and chest today. Only used light weights so that I could focus on my form, but he made me go until failure for every set... and only half an hour into our session my arms were already shaking!! Not gonna lie... I loved every minute of it, but I'm not going to be able to move my arms at all tomorrow. Lucky it's leg day!!
Getting strong is a slow process... and while I might have been a bit embarrassed by the small numbers on my weights today, I know that if i just stick to taking the small steps that pretty soon I'll be proud of the numbers I'll be lifting. Beast mode: ON!
0 717 minutes ago
HAPPY THURSDAY TEAM! Wanted to post and let you know that for a limited time you can use my code ‘ROSI’ on the new clothing from @myproteinuk 😍 which will get you 35% off. And the new stuff is 👌🏽 the best stuff they’ve come out with to date. This is the power leggings in space dye grey (if you get anything then the power and power mesh leggings are the way to go!) and the power mesh sports bra 😇 the link is in my bio! Let me know if you do use my link so I can thank you as I do make a small amount of 💰 when you shop through my link.
13 11217 minutes ago
🙌🏽🙌🏽👊🏽👊🏽 THURSDAY VIBES. Don't let anybody try and tell you different either.
When I was a kid I stayed at my dads house on Wednesday nights and every other weekend. I would have to wake up at 4:30 so he could take me back to my moms and be at work on time. (It was about a 30 min drove)
When we would say good night we would say see you Dark and Early because obviously at 4:30 it wasn’t going to be bright outside.
I’m up Dark and Early this morning getting it done in preparation for a full day.
Have a good Thursday!
2 181 hours ago
Who’s ready to get that Friday feeling and kick start their day tomorrow!? Join me @bodyworxwesterham for barrelates a mix of barre and Pilates.
1 92 hours ago
🇺🇸What a perfect avocado 😍🥑
That bowl is one of my fav ever 🤤😍
Can't wait to make one asap!!
That salmon was DELICIOUS 😍🤤
#whatsonmyplate : noodles, beans, romanesco, mange-tout beans, salmon and that gorgeous avocado 😍🤤
A ton of lemon and lime juice, pepper, pink himalayan salt. Hemp/chia/sunflower seeds.
A 10/10 for that bowl 🤗😘
What's your favorite combo with salmon? Let me know in the comment :)
And let me know what you think of that bowl 🤗
👉There is only one thing i want you to learn from following me, and that's to put your mind to whatever you wanna achieve and just do it!
Don't care what other people think and just believe in yourself. 8 weeks ago i looked terrible, like i had fully blown out. But what you didn't see and didnt know was the calculated macros i ate in that surplus and the reason for the weight gain, that fricken goal i had in my head and the image i wanted to look like by the end of this year after my cut,how much size i wanted to gain amd how different i wanted to look from last year, how hard i trained, how every single day i worked and worked and worked! Every single day!! I had no legs & No bum 12 months ago! But one goal, one massive dream & that i knew and i believed in myself that i could be the biggest and i WOULD work the hardest. My idols would be the people i would stand next too! I would just do me!
The thing is, people will judge from a distance, question your abilities, and never truly know what you are capable of until you do it! Infact they don't even know what you are doing, they see it from an outside perspective and they will think whatever they like. You are in control of you! You can do anything you put your mind too! Just put your headphones in, and fricken work. Spew from pushing yourself! Work hard even if you are tired! If they can do it, you can do it better! Forget about your weight,( your the fricken bomb, that shit doesn't define you) and just fricken kill it! And support others! Lift them up, believe in them! Don't say anything unless you have something nice to say❤ YOU GOT THIS!!! #bodybuilder#bodybuilding#gymrat#girlsthatlift#girlswithmuscle#girlgains#strongnotskinny#strongisthenewskinny#lift#liftheavy#legday#booty#bootybuilding#like#follow#armday#shoulders#ironaddict
#happyhumpday beautiful people💗
Thick thighs for the win looool- didn’t take any pictures today but still wanted to post a little bit about my personal life so here I am a week or so agoooo💃🏽 (obvs didn’t just go out in a bodysuit tho🤗💀)
Having a bit of a deload week this week, dropping the weight and increasing the volume as I’ve been feeling tireddddd. I’ve found this really good cause mentally I’m still hitting my workouts hard but it’s a little less taxing on my body🙋🏽♀️
I’ve been taking roaccutane (a lass resort kind of medication for acne/skin problems) for almost 6 months now and though all in all I’ve had a really positive experience on it, it’s really starting to take effect on my body now I’m coming to the end of my treatment. My body & joints are aching and I’m just getting more and more tired so cannot wish to finish it🙌🏼🙌🏼 If anyone has any questions about roaccutane feel free to DM me cause I know there’s a lot of controversy out there about it but I’m happy to share my story and thoughts/feelings and experience on it and how it’s impacted my training💁🏽♀️🙋🏽♀️
Hope everyone’s having a good week so far 🙌🏼💪🏼✨
Tryna find my selfie angles in my new flat so I propped my mirror up against my wardrobe and knelt on the floor 💁🏼♀️🤷🏼♀️ Still unsure but oh well, I had to get a pic of my new @bandurskadesign outfit because LOOK AT IT 😍✨
37 64015 hours ago
This or that, A or B, 🍔 or 🍕?
All of these things are decisions, and let me just tell ya, I suck at making them.
Indecisive af, ya feel me🙋🏼♀️
I am not bragging about this, because trust me I HATE IT. Being indecisive has caused me to stress out over the stupidest 💩 and WASTE SO MUCH TIME.
Honestly it’s been something I’ve been trying to work on for a while now, but truth is I haven’t made much progress.
Ngl, I’m very self conscious. I think the littlest things have to be perfect, and I tend to hyperfocus on whatever it is until it’s just how I want it. But a lot of these things are things that don’t even matter🙃.
Like what outfit should I wear today, which picture should I post (even tho I look the same in both of them🙃), Does my hair look okay? No, it has bumps in it, so I should redo my ponytail 384738x till it’s perfect, does this sentence sound okay? Or how can I re-word it to make it better, ECT!!!!
Like literally the amount of stupid 💩 I get caught up in is unreal. So, now more than ever, I going to actually really try to stop getting stressed out and wasting time over stuff THAT DOESN’T EVEN MATTER. I’m going to start making a change because I’m done being a prisoner to my indecisiveness.
My indecisiveness doesn’t just apply to these day-to-day decisions, but all decisions in my life. It’s time to start not only going, but #GrowingWithMyGut . Growth doesn’t happen without making decisions, and the only thing you’re risking by not making a decision, is the risk of doing nothing.
So this was long af, but if you’re still with me ily💕 and if you’re indecisive like me, we can make this change together🙌🏼.
Positive Self Talk... have you ever stopped to think about how you talk to yourself? Like, when you’re in a tough situation, do you tear yourself down or build yourself up? 🤔 ———————————————————————————-I started noticing back in high school just how dang negative I can be to myself. Saying mean things in my head when I do something wrong or make a mistake or don’t live up to my own expectations 🤦🏼♀️ Idk maybe I’m the only one who struggles with this but whether it was in high school: trying to be cool and saying the wrong thing and telling myself how stupid/nerdy/lame I was for hours that night-
or in college: Trying to shift into eating healthier, setting goals for myself, and beating myself up in my head over not meeting them-
Or now... 😬 Yup I still struggle with it a lot. I’ll catch myself saying negative things in my head if I fail at something/don’t live up to some silly expectation I put on myself-
The thing is: you should ALWAYS talk to yourself like you’d talk to a friend, a sister, a family member. I bet you’d never say 1/2 of the stuff you say to yourself to another person 😬 We want those around us to love and respect us, to be kind to us—- shouldn’t we expect the same from ourselves? 🤷🏼♀️ ——————————————————————————-
When we build ourselves up, we cultivate confidence in ourselves 🙌🏻 You have to believe in yourself before anyone else will.
For me, it helped me to start actually realizing I was talking down to myself. Then I’d try to stop and think about how I could rephrase it differently. I’m still not the best at it but progress is what’s important 💯 ————————————————————————-
You are always enough. Don’t let yourself tell you otherwise ❤️