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It‘s getting cold outside...❄️ Schön langsam freu ich mich schon drauf, wenn es bald das erste Mal schneit. Dann wirkt die Welt immer so friedlich und still ☺️ Außerdem mag ich den Winter eigentlich echt gern, auch kleidungstechnisch 😁 Also von mir aus kann’s losgehen 🙌🏼 Freut ihr euch schon auf den ersten Schnee, beziehungsweise hat es bei euch vielleicht schon geschneit?❄️ #outfit #winter #fall #winteriscoming #germany #bayern #body #fitnessmodel #fitnessgirl #fitgirl #fitness #fit #fitfam #münchen #healthy #healthylife #dedication #fitnessgoals #fitnessjourney #model #blonde #style #instadaily

It‘s getting cold outside...❄️ Schön langsam freu ich mich schon drauf, wenn es bald das erste Mal schneit. Dann wirkt die Welt immer so friedlich und still ☺️ Außerdem mag ich den Winter eigentlich echt gern, auch kleidungstechnisch 😁 Also von mir aus kann’s losgehen 🙌🏼 Freut ihr euch schon auf den ersten Schnee, beziehungsweise hat es bei euch vielleicht schon geschneit?❄️ #outfit #winter #fall #winteriscoming #germany #bayern #body #fitnessmodel #fitnessgirl #fitgirl #fitness #fit #fitfam #münchen #healthy #healthylife #dedication #fitnessgoals #fitnessjourney #model #blonde #style #instadaily

Hangi emojiyi koymak istersiniz ? 🧐 #glances

Hangi emojiyi koymak istersiniz ? 🧐 #glances

💖

💖

Looking back at this year and reflecting is something I definitely done today! ✨
.
So a little update for you guys, as of today I’m sadly going to be out of action for a few weeks from training and my hectic life. So it just had me thinking about how big this year has been 
for me in terms of growth! .
I know this is something I have mentioned before but I feel like today is kind of a significant day and land marks how much of a process it’s been to get me to this point! I have pushed harder than ever in my career and been through a lot of bumps a long the way, all of which I don’t regret! But taking a few weeks out is just what I need to come back stronger in the new year! .

So that’s it lovelies self reflection over with! I’ll be keeping you all updated but might be a little quiet over the next few days to recover, mucho love to you all as always 💕💕

Looking back at this year and reflecting is something I definitely done today! ✨
.
So a little update for you guys, as of today I’m sadly going to be out of action for a few weeks from training and my hectic life. So it just had me thinking about how big this year has been
for me in terms of growth! .
I know this is something I have mentioned before but I feel like today is kind of a significant day and land marks how much of a process it’s been to get me to this point! I have pushed harder than ever in my career and been through a lot of bumps a long the way, all of which I don’t regret! But taking a few weeks out is just what I need to come back stronger in the new year! .

So that’s it lovelies self reflection over with! I’ll be keeping you all updated but might be a little quiet over the next few days to recover, mucho love to you all as always 💕💕

no entry ~ ممنوع الدخول

no entry ~ ممنوع الدخول

DIÄT HACK 🤓🥦🥩🍇
.
Viele die sich vornehmen ein paar Pfunde zu verlieren kommen früher oder später an dem Punkt, dass sie mehr Hunger haben. Ich möchte dir heute ein paar Tipps geben ☺️.
.
🥩 MEHR PROTEINE 
Iss ausreichend Proteine und achte stets darauf bei jeder Mahlzeit mind. eine Protein Quelle zu haben. Eiweiß ist ein essentieller und wichtiger Makronährstoff der auch für eine lange Sättigung sorgt.
.
🥛 TRINKE AUSREICHEND
Achte darauf genug zu trinken. Wasser hilft dir dich voller zu führen. Oftmals verwechseln wir Hunger mit Durst. Kaffe ist auch super um den kleinen Appetit zu unterdrücken.
.
🥦 MIKRONÄHRSTOFFE 
Achte darauf, dass du ausreichen Gemüse und Obst isst. Stichwort Volumen aber wenig Kalorien ☺️.
.
💡 DINGE EINFACH HALTEN 
Mach keine Raketenwissenschaft aus der Ernährung. Konzentriere dich auf die Wichtigen Dinge, halte es einfach, hab Spaß daran und finde heraus was dir schmeckt und sich satt macht.
.
Hoffe die Tipps sind hilfreich 🐹? Was sind deine Tipps und Tricks? Was hilft dir während einer Diät?
.
_________________
#abnehmen #fitness #fit #fitfam #fitlife #fitnessgoals #fitspiration #fitnessmotivation #positivemood #strongnotskinny #fitnesslifestyle

DIÄT HACK 🤓🥦🥩🍇
.
Viele die sich vornehmen ein paar Pfunde zu verlieren kommen früher oder später an dem Punkt, dass sie mehr Hunger haben. Ich möchte dir heute ein paar Tipps geben ☺️.
.
🥩 MEHR PROTEINE
Iss ausreichend Proteine und achte stets darauf bei jeder Mahlzeit mind. eine Protein Quelle zu haben. Eiweiß ist ein essentieller und wichtiger Makronährstoff der auch für eine lange Sättigung sorgt.
.
🥛 TRINKE AUSREICHEND
Achte darauf genug zu trinken. Wasser hilft dir dich voller zu führen. Oftmals verwechseln wir Hunger mit Durst. Kaffe ist auch super um den kleinen Appetit zu unterdrücken.
.
🥦 MIKRONÄHRSTOFFE
Achte darauf, dass du ausreichen Gemüse und Obst isst. Stichwort Volumen aber wenig Kalorien ☺️.
.
💡 DINGE EINFACH HALTEN
Mach keine Raketenwissenschaft aus der Ernährung. Konzentriere dich auf die Wichtigen Dinge, halte es einfach, hab Spaß daran und finde heraus was dir schmeckt und sich satt macht.
.
Hoffe die Tipps sind hilfreich 🐹? Was sind deine Tipps und Tricks? Was hilft dir während einer Diät?
.
_________________
#abnehmen #fitness #fit #fitfam #fitlife #fitnessgoals #fitspiration #fitnessmotivation #positivemood #strongnotskinny #fitnesslifestyle

Happy happy happy ☀️

Happy happy happy ☀️

It’s back but not for long!! 😱 The Water Tracking Bottle is now back in stock - just in time for Christmas! 🎉 Tap to shop before they’re gone...
•
•
•
#waterbottle #fitnessequipment #newproducts #giftideas #giftsforher #backinstock #fitnessgirl #fitnessjourney #fitnessgoals #fitnesslife #fitnessfreaks #waterbottles #lifestylechange #lifestyleedit #stationeryfinds

It’s back but not for long!! 😱 The Water Tracking Bottle is now back in stock - just in time for Christmas! 🎉 Tap to shop before they’re gone...



#waterbottle #fitnessequipment #newproducts #giftideas #giftsforher #backinstock #fitnessgirl #fitnessjourney #fitnessgoals #fitnesslife #fitnessfreaks #waterbottles #lifestylechange #lifestyleedit #stationeryfinds

Gestern bin ich mal wieder an meine Pendlergrenzen gestoßen. Ich habe ja irgendwie immer Angst, dass morgens mein Bus nicht kommt und ich irgendwo im Nirgendwo stehe und nicht wegkomme. Ist ja nicht so wie in Berlin, dass man einfach nur ein paar Minuten auf die nächste S-Bahn warten muss. 😔Wenn da ein Bus nicht kommt, steht man ewig bis der Nächste vorbeikommt. Und gestern war es dann soweit. Laut App war er pünktlich. Aber leider kam er gar nicht. Nach einer halben Stunde in der Kälte, musste ich mir dann doch eine andere Möglichkeit suchen, um noch irgendwie ins Büro zu kommen. Ich habe dann auch nur 2 1/2 h gebraucht. 😤 Heute kam der Bus zum Glück und war sogar mal einigermaßen pünktlich. Aber ich konnte es mir nicht verkneifen, den Busfahrer, ist fast jeden Morgen der Selbe, mit meinem bösen Blick zu strafen. 😠😉#berlin #dortmund #fashion #lifequotes #travelling #reallife #autumn #workworkwork

Gestern bin ich mal wieder an meine Pendlergrenzen gestoßen. Ich habe ja irgendwie immer Angst, dass morgens mein Bus nicht kommt und ich irgendwo im Nirgendwo stehe und nicht wegkomme. Ist ja nicht so wie in Berlin, dass man einfach nur ein paar Minuten auf die nächste S-Bahn warten muss. 😔Wenn da ein Bus nicht kommt, steht man ewig bis der Nächste vorbeikommt. Und gestern war es dann soweit. Laut App war er pünktlich. Aber leider kam er gar nicht. Nach einer halben Stunde in der Kälte, musste ich mir dann doch eine andere Möglichkeit suchen, um noch irgendwie ins Büro zu kommen. Ich habe dann auch nur 2 1/2 h gebraucht. 😤 Heute kam der Bus zum Glück und war sogar mal einigermaßen pünktlich. Aber ich konnte es mir nicht verkneifen, den Busfahrer, ist fast jeden Morgen der Selbe, mit meinem bösen Blick zu strafen. 😠😉 #berlin #dortmund #fashion #lifequotes #travelling #reallife #autumn #workworkwork

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30 Days FREE Gym Access. NO Contract NO Deposit & DAYCARE included. Text your full name with the word "30DaysGym" to 404-908-0387. Valid only at 1957 Buford Hwy, Buford, GA. 30518
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#training #personaltrainers #abs #weights #cardio #booty #healthy #fattofit #fit #muscles #strong #exercise #workout #personaltraining #challengetogetfit #glutes #goals #gwinnettcounty #gym #healthy #transformation #nutrition #endurance #fitnessgoals #back #shoulders #arms #weightloss #triceps #biceps #legs #glutes

30 Days FREE Gym Access. NO Contract NO Deposit & DAYCARE included. Text your full name with the word "30DaysGym" to 404-908-0387. Valid only at 1957 Buford Hwy, Buford, GA. 30518
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#training #personaltrainers #abs #weights #cardio #booty #healthy #fattofit #fit #muscles #strong #exercise #workout #personaltraining #challengetogetfit #glutes #goals #gwinnettcounty #gym #healthy #transformation #nutrition #endurance #fitnessgoals #back #shoulders #arms #weightloss #triceps #biceps #legs #glutes

You have amazing coaches, your class experience is top notch, and your members are stoked to get inside the gym and workout every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You run social events, competitions, your community is what holds your gym together.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But still... are you offering your members enough?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- @r0bzii

You have amazing coaches, your class experience is top notch, and your members are stoked to get inside the gym and workout every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You run social events, competitions, your community is what holds your gym together.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But still... are you offering your members enough?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take this quiz to see how you can level up your gym services to make your members EVEN happier.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- @r0bzii

My first chest workout since I started training again recently.. Been so nervous yet eager at the same time to train chest... My shoulder isn't perfect so I got to take my time (I got carried away in the toilet with these pics 😂)
#gymlife #gettingbackthere #wednesdayworkout #slowlybutsurely #progressnotperfection #jettsgym #2019  #chestday #loveworkout #workout #gymrat #fitnesslife #fitnessinspiration #fitnessjunkie #gains #chestmuscle #gym #followme
#fitfam  #noshortcuts #instaworkout #fitnessgoals #FitnessDedication #IGFit #InstaFit #fitnessislife #gohardorgohome #noexcuses  #benchpress

My first chest workout since I started training again recently.. Been so nervous yet eager at the same time to train chest... My shoulder isn't perfect so I got to take my time (I got carried away in the toilet with these pics 😂)
#gymlife #gettingbackthere #wednesdayworkout #slowlybutsurely #progressnotperfection #jettsgym #2019 #chestday #loveworkout #workout #gymrat #fitnesslife #fitnessinspiration #fitnessjunkie #gains #chestmuscle #gym #followme
#fitfam   #noshortcuts #instaworkout #fitnessgoals #FitnessDedication #IGFit #InstaFit #fitnessislife #gohardorgohome #noexcuses #benchpress

Oh the weather outside is frightful, but this high jump is so delightful 🎶 📷: @reneepickettfitpro

Oh the weather outside is frightful, but this high jump is so delightful 🎶 📷: @reneepickettfitpro

KWANI ULIKUWA HUJUI
MBONA KUBWA TU

TIMU KUBWA😂😂😂😂😂😂 KWANI MAZOEZI YANA TATIZO GANI? .
.
.

Ndio maisha tumeyachagua

Can you join my team? ----------------------------------
____________________

Kwa ushauri wa kupunguza uzito na unene 
Afya kwa kutumia virutubisho 
Karibu nikuhudumie 
Usihofu
Nitakuongoza

___________________
Safari inaendelea 
Lakini nilisimama kuangalia nitokako
Sijatembea parefu
Lakini angalau sijamama
Nasonga mbele

Tuna punguzo la 25% kwa vifurushi vya kupunguza uzito na vifurushi vingine vyote vya virutubisho vyetu

WhatsApp 0714566844 au PIGA
SIO SMS WALA DM TAFADHALI 
_________________
KUMBUKA:
70% lishe
20% mazoezi 
10% kulala

100% mindset na maamuzi binafsi

Kwa lishe bora na mpango uliothibitishwa unaokupa matokeo sahihi

0714566844 WHATSAPP TU
#wakilimuuzakahawawakishua☕ 
#ukiangukamara9amkamara10💪🏿
#nimtindowamaishasiofashioniyamaisha
#goodvibes
#weightlossfamily
#weightlossjourney
#loosingweight
#looseskin
#kwang'aru
#daresalaam
#tumewasha
#weightlosstransformation
#looseweight
#deadlift
#instaprenuer🇹🇿
#fitness
#healthyfood 
#healthylifestyle 
#fitnessgoals
#edmark
#edmarkworldwide
#edmarktz
#gotheedmarkway
#gogreen 
#fitfam 
0714566844 WhatsApp

KWANI ULIKUWA HUJUI
MBONA KUBWA TU

TIMU KUBWA😂😂😂😂😂😂 KWANI MAZOEZI YANA TATIZO GANI? .
.
.

Ndio maisha tumeyachagua

Can you join my team? ----------------------------------
____________________

Kwa ushauri wa kupunguza uzito na unene
Afya kwa kutumia virutubisho
Karibu nikuhudumie
Usihofu
Nitakuongoza

___________________
Safari inaendelea
Lakini nilisimama kuangalia nitokako
Sijatembea parefu
Lakini angalau sijamama
Nasonga mbele

Tuna punguzo la 25% kwa vifurushi vya kupunguza uzito na vifurushi vingine vyote vya virutubisho vyetu

WhatsApp 0714566844 au PIGA
SIO SMS WALA DM TAFADHALI
_________________
KUMBUKA:
70% lishe
20% mazoezi
10% kulala

100% mindset na maamuzi binafsi

Kwa lishe bora na mpango uliothibitishwa unaokupa matokeo sahihi

0714566844 WHATSAPP TU
#wakilimuuzakahawawakishua
#ukiangukamara9amkamara10 💪🏿
#nimtindowamaishasiofashioniyamaisha
#goodvibes
#weightlossfamily
#weightlossjourney
#loosingweight
#looseskin
#kwang 'aru
#daresalaam
#tumewasha
#weightlosstransformation
#looseweight
#deadlift
#instaprenuer 🇹🇿
#fitness
#healthyfood
#healthylifestyle
#fitnessgoals
#edmark
#edmarkworldwide
#edmarktz
#gotheedmarkway
#gogreen
#fitfam
0714566844 WhatsApp

With the holidays coming up I am one excited turkey 🦃 I know for some people this time of the year is undeservingly stressful — people worry about “falling off track” and losing progress — trust me, I used to have those thoughts too 💭 I talk about my mindset a lot on here because I truly believe fitness and wellness incorporates a lot of that 🧘‍♀️ Some things I remind myself when it comes to the holidays are 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Holidays are meant for spending time with loved ones, not just for food
2. I didn’t build in one day therefore one day won’t break down my progress 
3. A year from now I won’t remember how many calories I ate ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Going to share A LOT about my journey traveling home and can’t wait to fill you all in on it 😊 Now here’s the workout👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
🦃reverse frog hyperextension
🦃cable front squat
SUPERSET WITH—cable RDL
🦃cable pull through
🦃lying hamstring curl
🦃sumo squat ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
LINKS IN BIO TO SHOP 👇
💪 @campusprotein 💥NEW💥 code “monica”
😎 Team DIFF @diffeyewear 🏋️‍♀️ @bodybuildingcom

With the holidays coming up I am one excited turkey 🦃 I know for some people this time of the year is undeservingly stressful — people worry about “falling off track” and losing progress — trust me, I used to have those thoughts too 💭 I talk about my mindset a lot on here because I truly believe fitness and wellness incorporates a lot of that 🧘‍♀️ Some things I remind myself when it comes to the holidays are 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Holidays are meant for spending time with loved ones, not just for food
2. I didn’t build in one day therefore one day won’t break down my progress
3. A year from now I won’t remember how many calories I ate ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Going to share A LOT about my journey traveling home and can’t wait to fill you all in on it 😊 Now here’s the workout👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
🦃reverse frog hyperextension
🦃cable front squat
SUPERSET WITH—cable RDL
🦃cable pull through
🦃lying hamstring curl
🦃sumo squat ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
LINKS IN BIO TO SHOP 👇
💪 @campusprotein 💥NEW💥 code “monica”
😎 Team DIFF @diffeyewear 🏋️‍♀️ @bodybuildingcom

The last pictures have been rather glamorous, but for now back to my usual (and very sweaty) self ☺️ I went to the #gym today for a fast treadmill run and some weight exercises afterwards 💪
Today's training was good, but two third of November is already over and I only ran 127 k so far... I wanted to do 200 k in November, so I'll have to do more in the remaining 10 days. Do you have any running or fitness goals this month? 🤗

#runnersofinstagram #runnersdiary #runhappy #lovetorun #training #treadmill #treadmillworkout #running #run #runnerslife #runningismytherapy #runnershigh #instarunnersgermany #instamood #instarunning #runninggirl #gymday #fitnessgoals #fitnessmotivation #laufenheidelberg #europeanrunners #workout

The last pictures have been rather glamorous, but for now back to my usual (and very sweaty) self ☺️ I went to the #gym today for a fast treadmill run and some weight exercises afterwards 💪
Today's training was good, but two third of November is already over and I only ran 127 k so far... I wanted to do 200 k in November, so I'll have to do more in the remaining 10 days. Do you have any running or fitness goals this month? 🤗

#runnersofinstagram #runnersdiary #runhappy #lovetorun #training #treadmill #treadmillworkout #running #run #runnerslife #runningismytherapy #runnershigh #instarunnersgermany #instamood #instarunning #runninggirl #gymday #fitnessgoals #fitnessmotivation #laufenheidelberg #europeanrunners #workout

Working out to eat out ✌🏻🤣🤦🏻‍♀️

Working out to eat out ✌🏻🤣🤦🏻‍♀️

ʙᴇɴᴄʜ⁣
⁣
So tonight was Nats first attempt  at benching with a belt on. ⁣
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She attempted a PB at 60 and her attempt was close till she raised her heels when grinding. ⁣
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Therefore her working sets were at 50kg paused concentrating on driving through her legs at the grind. ⁣
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The strength is there just need to nail the technique now 🙌🏻

ʙᴇɴᴄʜ⁣

So tonight was Nats first attempt at benching with a belt on. ⁣

She attempted a PB at 60 and her attempt was close till she raised her heels when grinding. ⁣

Therefore her working sets were at 50kg paused concentrating on driving through her legs at the grind. ⁣

The strength is there just need to nail the technique now 🙌🏻

First handstand since I was 12. 🙌🏻 I’m not a fan of doing things I’m not 100% confident I can do- just being real- so when a sweet friend said i could totally do the hand stand I was skeptical. 😬
So grateful for friends and a trainer that constantly push me outside my comfort zone. I love this community, and tomorrow I’m going to attempt a “real” non-wall handstand 😉 .
#singlemomlife #momlife #gooutside #livelifeoutside #outdoortherapy #planttherapy #hustle #independent #proverbs31 #strongwoman #fitnessgoals #naturalhealth #hemp #inflammation #nature #fitmom #freedom #risingstrong #courage

First handstand since I was 12. 🙌🏻 I’m not a fan of doing things I’m not 100% confident I can do- just being real- so when a sweet friend said i could totally do the hand stand I was skeptical. 😬
So grateful for friends and a trainer that constantly push me outside my comfort zone. I love this community, and tomorrow I’m going to attempt a “real” non-wall handstand 😉 .
#singlemomlife #momlife #gooutside #livelifeoutside #outdoortherapy #planttherapy #hustle #independent #proverbs31 #strongwoman #fitnessgoals #naturalhealth #hemp #inflammation #nature #fitmom #freedom #risingstrong #courage

Client @amyj1983 is BACK!! 🍀🍀
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New goals are in place for her.. This time we are focusing on weight loss and achieving her post baby body because this time around her it’s all about her. Excited to see this lovely ladies transformation over the next few weeks. Watch this space!
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Superset Set - Save and try later:
• 12 Squats • 12 Military Press
• 3-4 sets
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For all one 1-2-1 Personal Training Sessions enquires ya @puregym_basildon, DM or email on denika_arnold@icloud.com
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#DAFitness

Client @amyj1983 is BACK!! 🍀🍀
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New goals are in place for her.. This time we are focusing on weight loss and achieving her post baby body because this time around her it’s all about her. Excited to see this lovely ladies transformation over the next few weeks. Watch this space!
-
Superset Set - Save and try later:
• 12 Squats • 12 Military Press
• 3-4 sets
-
For all one 1-2-1 Personal Training Sessions enquires ya @puregym_basildon , DM or email on denika_arnold@icloud.com
-
#DAFitness

Leaving all the #sweet 
Harnessing all the #savage for these workouts in my new 6 week program.

Some people workout for
Mental clarity
To feel good
To challenge themselves
To look good
To prove that they can do hard things
To motivate people
To show up for themselves and others

There is no right or wrong reason to move your body, as long as you're moving it.

Whatever the reason

You deserve it friends ❤

Leaving all the #sweet
Harnessing all the #savage for these workouts in my new 6 week program.

Some people workout for
Mental clarity
To feel good
To challenge themselves
To look good
To prove that they can do hard things
To motivate people
To show up for themselves and others

There is no right or wrong reason to move your body, as long as you're moving it.

Whatever the reason

You deserve it friends ❤

Probably he is not the most beautiful guy in the world but this has changed my mind some weeks ago about how to lose body fat 🤦🏽‍♂️
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I was really really obsessed with my protein target 2,2 or more grams x kg cause you know, if I’m in a deficit my protein target must be up. A really big LOL to me right now 💩
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If you want to lose body fat you have to be obsessed just in the calorie deficit.
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Follow this guy @martinnutrition try to learn from the best.

Probably he is not the most beautiful guy in the world but this has changed my mind some weeks ago about how to lose body fat 🤦🏽‍♂️
-
I was really really obsessed with my protein target 2,2 or more grams x kg cause you know, if I’m in a deficit my protein target must be up. A really big LOL to me right now 💩
-
If you want to lose body fat you have to be obsessed just in the calorie deficit.
-
Follow this guy @martinnutrition try to learn from the best.

Having conceived of their purpose, a
person should mentally mark out a
straight pathway to its achievement, looking neither to the right or to the left, but straight.

Having conceived of their purpose, a
person should mentally mark out a
straight pathway to its achievement, looking neither to the right or to the left, but straight.

I went to the gym in the morning. Something I was doing for five days a week for two months and now is something that is completely alien to me. How quickly things change!

I went to the gym in the morning. Something I was doing for five days a week for two months and now is something that is completely alien to me. How quickly things change!

Don’t let the rain keep you away!
Aerial Flow 5:30-6:30 @te.yogionthemove

Don’t let the rain keep you away!
Aerial Flow 5:30-6:30 @te.yogionthemove

Week 2 Day 3 of BBR 💪🏼
Upper Body Weighted 😁 Upper Body is my favourite! Smashed my workout, added some extra reps on certain exercises 💪🏼 Starting to see slight differences in my body 😁 
Proud of myself today as I got bought a shortbread from costa by a colleague at work and I said thank you but no, didn’t even hesitate 😂 (they gave it to another one of colleagues 😂) my goal is in my head! I’m not deviating from my plan 💯
Tomorrow lower body weighted ; let’s do this! 💯
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#fitfam #fitness #fitnessgoals #fitspiration #fit #fatloss #mealplan #trainingplan #burningfat #BBR #bodiesbyrachel #smashingit #6weeks #racheldillion #teamshred  #fullbodycircuit #lowerbody #upperbody #transforming #cleaneating #fatblast #HIIT #cardio #womensbest #BCAA #glutes #weightloss #motivation

Week 2 Day 3 of BBR 💪🏼
Upper Body Weighted 😁 Upper Body is my favourite! Smashed my workout, added some extra reps on certain exercises 💪🏼 Starting to see slight differences in my body 😁
Proud of myself today as I got bought a shortbread from costa by a colleague at work and I said thank you but no, didn’t even hesitate 😂 (they gave it to another one of colleagues 😂) my goal is in my head! I’m not deviating from my plan 💯
Tomorrow lower body weighted ; let’s do this! 💯





#fitfam #fitness #fitnessgoals #fitspiration #fit #fatloss #mealplan #trainingplan #burningfat #BBR #bodiesbyrachel #smashingit #6weeks #racheldillion #teamshred #fullbodycircuit #lowerbody #upperbody #transforming #cleaneating #fatblast #HIIT #cardio #womensbest #BCAA #glutes #weightloss #motivation

I AM SO FREAKING PROUD OF MYSELF! 
When I started Orangetheory I couldn’t run a complete mile without stopping. I was so insecure and ashamed. Through it all my coaches supported, pushed, and encouraged me every step of the way. Now your girl is out here crushing fitness goals!! Today I ran 8mph on a 5% incline!!!! I know that may not be a lot to some people but it’s a huge milestone for me. I have never been happier or healthier both mentally AND physically ever in my life. I made a promise to myself that 2019 would be the year I take care of ME and it feels amazing to be doing so. 
Thank God for my Orangetheory family and my amazing support system❤️. #orangetheoryfitness  #blackgirlmagic #fitnessgoals #blackgirlsworkouttoo #orangetheoryballantyne #icantfeelmylegs

I AM SO FREAKING PROUD OF MYSELF!
When I started Orangetheory I couldn’t run a complete mile without stopping. I was so insecure and ashamed. Through it all my coaches supported, pushed, and encouraged me every step of the way. Now your girl is out here crushing fitness goals!! Today I ran 8mph on a 5% incline!!!! I know that may not be a lot to some people but it’s a huge milestone for me. I have never been happier or healthier both mentally AND physically ever in my life. I made a promise to myself that 2019 would be the year I take care of ME and it feels amazing to be doing so.
Thank God for my Orangetheory family and my amazing support system❤️. #orangetheoryfitness #blackgirlmagic #fitnessgoals #blackgirlsworkouttoo #orangetheoryballantyne #icantfeelmylegs

@valdrinahmetii  T’kerkoj falje qe prej lendimi une jam ardh veq 2 herë met pa as ste kam thirre ne tel po na ke msu me kanë gjithe MOTIVUS edhe spo muj met pa qashtu STE KEMI HARRU ASNJHER SHNOSHU VLLAQKOO PO NA DUHESH ✊✊✊👊🏼💪🏼💯
#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #Cardio #Cycling #Elliptical #FitFam #FitLife #Fitness #FitnessAddict #GetOutside #GetStrong #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Treadmill #Weights #WeightTraining #workout

@valdrinahmetii T’kerkoj falje qe prej lendimi une jam ardh veq 2 herë met pa as ste kam thirre ne tel po na ke msu me kanë gjithe MOTIVUS edhe spo muj met pa qashtu STE KEMI HARRU ASNJHER SHNOSHU VLLAQKOO PO NA DUHESH ✊✊✊👊🏼💪🏼💯
#FitQuote #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses #Cardio #Cycling #Elliptical #FitFam #FitLife #Fitness #FitnessAddict #GetOutside #GetStrong #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Treadmill #Weights #WeightTraining #workout

2013 - 2019
#transformation

2013 - 2019
#transformation

Reminiscing that hotel lighting💡

Reminiscing that hotel lighting💡

First time running 🏃 to music since the Marathon

First time running 🏃 to music since the Marathon

Don't stop when it hurts, stop when you're done. It's all in your head. You chose to keep going, to push harder. ​.
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​Join our community ✨💪🏾 follow @nikewomenbrasandtights and tag us in your photos to be featured #iamnikewomen 🙌🏾 #FitnessGoals #nike #nikewomen #niketraining #nikesportswear #justdoit #misstraining #JustDoIt #FindYourStrong #GetFit
#GymLife #TrainHard #GirlsWhoLift
#Hittstyle #Pilatesstyle #Yogastyle #BeginnerYoga #Gymstyle #workoutgear #Workoutgirl #Fitnessstyle #fitfashion

Don't stop when it hurts, stop when you're done. It's all in your head. You chose to keep going, to push harder. ​.
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​.
​.
​.
​.
​.
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​Join our community ✨💪🏾 follow @nikewomenbrasandtights and tag us in your photos to be featured #iamnikewomen 🙌🏾 #FitnessGoals #nike #nikewomen #niketraining #nikesportswear #justdoit #misstraining #JustDoIt #FindYourStrong #GetFit
#GymLife #TrainHard #GirlsWhoLift
#Hittstyle #Pilatesstyle #Yogastyle #BeginnerYoga #Gymstyle #workoutgear #Workoutgirl #Fitnessstyle #fitfashion

ANNOUNCEMENT.... yep Outdoor HIIT is on tomorrow (thurs) 09:30 - 10:00 
with @jump_n_juice_fitclub ... No matter whether 20 or 2 degrees we’ll be there 😬 (with gloves)
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THC members - complimentary 
Mon- members £3 cash

Come join us in the gardens of Harpenden Hall .
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#harpenden #harpendenmums #stalbans #stalbansmums #hertfordshire #hertfordshiremums #wheathampstead #fitnessgoals #fitnessmotivation #outdoorexercise #mentalhealthawareness #mensmentalhealth #hiitworkout

ANNOUNCEMENT.... yep Outdoor HIIT is on tomorrow (thurs) 09:30 - 10:00
with @jump_n_juice_fitclub ... No matter whether 20 or 2 degrees we’ll be there 😬 (with gloves)
.
THC members - complimentary
Mon- members £3 cash

Come join us in the gardens of Harpenden Hall .
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#harpenden #harpendenmums #stalbans #stalbansmums #hertfordshire #hertfordshiremums #wheathampstead #fitnessgoals #fitnessmotivation #outdoorexercise #mentalhealthawareness #mensmentalhealth #hiitworkout

Sneaky workout after a night of teaching, Yes these are just pushups but I’m pretty excited because I’ve had shoulder pain for over a year and only recently have I been able to do push-ups on my feet again!  #pushups  #boxingtraining
#boxer #fitnessgoals #fitnessjourney 
#fitness #efmacentre

Sneaky workout after a night of teaching, Yes these are just pushups but I’m pretty excited because I’ve had shoulder pain for over a year and only recently have I been able to do push-ups on my feet again! #pushups #boxingtraining
#boxer #fitnessgoals #fitnessjourney
#fitness #efmacentre

Navy or Red ? 
#athletesneverstop

Navy or Red ?
#athletesneverstop

🔥THE DO’S AND DONT’S IN THE GYM🔥

These are a few basic things to consider when you’re at the gym. Sometimes they aren’t super obvious to everyone so remember to be patient and understanding. Make sure you find out what the rules are at your gym and follow them. Very simple
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There are many other unwritten rules at the gym and even sub categories (ie: when and how to give a spot) This stuff is part of the learning experience. Remember that treating people with respect is the most important thing.

Credit @roballenfitness

🔥THE DO’S AND DONT’S IN THE GYM🔥

These are a few basic things to consider when you’re at the gym. Sometimes they aren’t super obvious to everyone so remember to be patient and understanding. Make sure you find out what the rules are at your gym and follow them. Very simple
.
There are many other unwritten rules at the gym and even sub categories (ie: when and how to give a spot) This stuff is part of the learning experience. Remember that treating people with respect is the most important thing.

Credit @roballenfitness

Fitness Studio Challenge #2: Not Converting First-Time Visitors

Link to blog: https://numberwise.net/fitness-studios/not-converting-first-time-visitors-to-members/

#fitnessstudioowner #fitnesslover #fitnessgoals #fitnessmotivation #fitnesschallenge #fitness #gymowner #businessowner #entrepreneur

Fitness Studio Challenge #2 : Not Converting First-Time Visitors

Link to blog: https://numberwise.net/fitness-studios/not-converting-first-time-visitors-to-members/

#fitnessstudioowner #fitnesslover #fitnessgoals #fitnessmotivation #fitnesschallenge #fitness #gymowner #businessowner #entrepreneur

Reminder: you won't achieve your goals overnight. But put in the work every. single. day, and you'll get there. ⠀
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Stop by your closest Fit4Less location on the last Thursday of every month to find out what we're all about--and get in a workout for FREE! ⠀
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#gymmotivation #wellness #workoutwednesday #fitnessgoals #healthgoals

Reminder: you won't achieve your goals overnight. But put in the work every. single. day, and you'll get there. ⠀

Stop by your closest Fit4Less location on the last Thursday of every month to find out what we're all about--and get in a workout for FREE! ⠀
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#gymmotivation #wellness #workoutwednesday #fitnessgoals #healthgoals

Is he just that fast or is the video sped up? We may never know.

Is he just that fast or is the video sped up? We may never know.

A little chemical motivation. Woooo.
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#fit #fitness #fitnessgoals #dadbod #progress #gains #tired #mightysupps

A little chemical motivation. Woooo.
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#fit #fitness #fitnessgoals #dadbod #progress #gains #tired #mightysupps

New article is out by our contributor and advisor @training_with_clint 🔥🔥🔥 Check it our by clicking the link in our bio and navigating to our EXPERTS WRITE tab.
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#article #fitnessmotivation #fitnesseducation #personalised #human #different #weightloss #thecrofitgroup

New article is out by our contributor and advisor @training_with_clint 🔥🔥🔥 Check it our by clicking the link in our bio and navigating to our EXPERTS WRITE tab.
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#article #fitnessmotivation #fitnesseducation #personalised #human #different #weightloss #thecrofitgroup

Mercury is NO LONGER in retrograde guys! There is SO MUCH BEAUTY in the MADNESS! ⭐️😍 👁🌓
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What a beautiful hump day! 🦍❤️
I love all of my IG family out there!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look fam, when I post these videos for you guys I'm not here to show off. I hate ‘stuntin’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm here to show what you can do with raw power of SPIRIT. 
YOU TOO can overcome the BS (belief systems) and use the gifts that were bestowed upon you! The body is a vehicle thru your subconscious... USE IT!!! 🧠🕺🏾✍🏾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your uniqueness is your greatest asset! It's time to wise up and rise up so we can TRIBE UP. ❤️✊🏿🦍💪🏿
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There are 3 things that cannot be long hidden.. The Sun.. The Moon..and The Truth. Buddha taught me that. 🧘🏾‍♂️Bless up🙏🏿

Mercury is NO LONGER in retrograde guys! There is SO MUCH BEAUTY in the MADNESS! ⭐️😍 👁🌓
______
What a beautiful hump day! 🦍❤️
I love all of my IG family out there!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look fam, when I post these videos for you guys I'm not here to show off. I hate ‘stuntin’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm here to show what you can do with raw power of SPIRIT.
YOU TOO can overcome the BS (belief systems) and use the gifts that were bestowed upon you! The body is a vehicle thru your subconscious... USE IT!!! 🧠🕺🏾✍🏾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your uniqueness is your greatest asset! It's time to wise up and rise up so we can TRIBE UP. ❤️✊🏿🦍💪🏿
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There are 3 things that cannot be long hidden.. The Sun.. The Moon..and The Truth. Buddha taught me that. 🧘🏾‍♂️Bless up🙏🏿

Putting in work!! Sting class today for Arthur 360!

Putting in work!! Sting class today for Arthur 360!

The worst thing I can be is the same as everybody else.”

The worst thing I can be is the same as everybody else.”

Fitness Studio Challenge #1: Not Enough First Time Visitors

Link to blog: https://numberwise.net/fitness-studios/fitness-studio-challenge-1-not-enough-first-time-visitors/

#fitnessstudioowner #fitnesslover #fitnessgoals #fitnessmotivation #fitnesschallenge #fitness #gymowner #businessowner #entrepreneur

Fitness Studio Challenge #1 : Not Enough First Time Visitors

Link to blog: https://numberwise.net/fitness-studios/fitness-studio-challenge-1-not-enough-first-time-visitors/

#fitnessstudioowner #fitnesslover #fitnessgoals #fitnessmotivation #fitnesschallenge #fitness #gymowner #businessowner #entrepreneur