Happy Monday everyone!
Today started off so stupid, I was late to class and I was so dead and falling asleep that I left class way early and went to sleep in my car. Woke up an hour later with half my side numb from sleeping on it. Drove half asleep to a gas station, bought a bang energy drink, did a terrible parking job, couldn’t get my shoes on. Went home to change bc I didn’t like my outfit. Literally the stupidest and weirdest Monday morning ever 😂
Soon after, I went to the gym and let me tell you. I’m in the best mood ever now 👌💪🏽 I had an amazing workout, which just consisted of cardio today. I was only on the treadmill for a total of 40 minutes but I literally pushed myself so hard I was hardly breathing at the end.
I started by •walking for the first 2 minutes
•jogging for 10
•incline at 7 and run for 2 minutes •walk 2 minutes •incline at 6 and run for 2 minutes
•walk 2 minutes •incline at 5 and run for 2 minutes •walk 2 minutes •incline at 4 and run for 2 minutes •walk 2 minutes •incline at 3 and sprint for 1 minute •walk 2 minutes •sprint 1 min •walk till the time was 40 minutes total
I kind of made this up on the way, and it was challenging and felt so good!
Still gonna go to kickboxing soon, and that will be it for my workout today 💪🏽 Reminder for whoever is reading : don’t let a negative mindset ruin your day! Do what you love, do what makes you happy. You are in control of your own body, and YOUR MIND. Your mind is where it all starts so stay positive! There is nothing that you can’t overcome 😇
Happy Monday again 🤙🏽💕
LOVE learning how to activate new muscles 💪🏼 No rest for this little brown berry. I was actually so excited to get back in the gym and back to my plan today!
After a week off heavy weights we started off lighter and some even went up. No muscle lost here then 👌🏼
I have come back so chilled and zen I feel like a right hippie 🧘🏻♀️ but one thing it hasn’t changed is my motivation. My focus is now razor sharp and my motivation is higher than ever. Goals I’m coming for you and I will SMASH YOU 🏆
No better way to start of the week then with some GLUTESSS 🙌🏼🍑🔥Going for volume overall today. -ACTIVATION-
1️⃣ Banded Ice Skaters (3 x 15)
2️⃣ Banded TRX Jumping Squats (3 x 15)
1️⃣ Banded Hip Thrust (5 x 15)
2️⃣ SL Elevated Glute Bridge (5 x 15)
3️⃣ Deficit Sumo Squat (5 x 20)
4️⃣ Walking lunges (not in videos) (5 x 20)
5️⃣ Kettlebell Swing (not in videos) (5 x 20)
1️⃣ Hamstring Roll in (yoga ball) (4 x 20)
2️⃣ SL Hamstring Roll in (4 x 10)
1 5a minute ago
Another vegan bowl with gains written all over it. #lonelytomato .
My intention with my food posts is not to share “recipes” or “perfection” because, let’s be honest, I am quite crap compared with other amazing accounts. But I want to share my entire journey and that of course includes what I eat. .
Like most of you, I have a full time job that has nothing to do with fitness and I need to make the time to follow my training and take care of my nutrition. These are just my humble ideas and motivation that I can give you based on where I get my gains from! 💪🌱.
I am the BOSS of me! 💪🏼🔥❤️
I am happy to announce that starting next month, I will be training full time @selfmadetrainingfacilityoc I’ve slowly let go of all other jobs and side hustles and am dedicating 100% of my effort into bringing value and results to my current and future clients while creating the life I want in the process.
It’s scary and exciting at the same time; scary to be fully responsible and on my own, but exciting to be doing what I love and positively influencing the lives of others.
So my advice to you is that whatever you want to do; whoever you want to be; whatever changes you want to make; just do it! If a girl like me (AKA the biggest wimp ever) can have the courage to follow her dreams, then you can have the courage to start making the changes necessary for you to live your best life.
Life is too short to keep wish my for the right time and you will always have more excuses than you need. If you really want to change, you’ll make it happen!
I now have a lot more times available for one-on-one training and have a few spots available for my semi private sessions and online coaching. Your first session is on me 😉 contact me if you’re ready to start! 💪🏼🙏❤️🔥🏋🏽♀️🦄 #selfmadefamily#smtfoc
Turkey && cheese wrap with a side of lettuce 😊
2 42 minutes ago
In those moments of doubt just keep pushing through. When life happens and throws you off your game just go with the flow. You'll get back to where you need to be 💜
1 12 minutes ago
Keep your goals high and your squats low. BodyTech athlete @matthiasmckinnon reminds us that failure is part of the process.
1 73 minutes ago
With it being a fresh week, and almost a fresh month: I wanted to remind you all of something.
Our bodies are our only bodies we get. Take care of them. Love them. With at whatever point in life you are at, this body has carried you to this point.
You are going to have scars, rolls, scrapes, stretch marks, commonly known as “flaws”. These are not flaws, these are signs of LIFE. These things are pure evidence that you have been strong enough to get to the point where you are today. .
I can’t believe I’m posting this picture but it’s to be vulnerable and show that my stretch marks and stomach rolls do not define me, they don’t discourage me from living a healthy lifestyle. They don’t stop me from wearing a bathing suit. They show me where I have been. I used to treat my body like garbage, and I never want to go back to that. .
In this new week, I challenge whoever has read this far to change their mindset. Change your intentions to do things daily that will do good for your body and serve you better moving forward. Do not hate where you’re at with your body, love it for what you have already accomplished with it. Set a new goal each day, nothing crazy, but accomplish it by the end of the week. .
Gotta show my tough guy face since I’m now all about peace & love and sh!t😜
4 24an hour ago
Part one of my back workout today... also, one of these days, while @doublejointedyogini is teaching her class, I'm gonna run in and do the #FlossDance 😡😜😅
6 50an hour ago
My first healthy meal in forever..and I’m 95% sure I’m gonna end up having some type of junk today 😭😭😭
Still struggling to eat clean but I’m not gonna stop trying. Diet starts tomorrow again, at least during the week 🤷🏻♀️ Updated: I was right, I went to the buffet today and I’m currently dying, I’m so full!!! Ready to eat healthy this week lol
Really feelin it this morning after the back workout 🏋🏾 Now it's time to consume as much food as possible. 🍖 🍒🥞🍗🌮🥗
5 664 days ago
Lunch: Ground turkey, quinoa, brown rice, and broccoli 💚💛
5 1794 days ago
New YouTube video‼️ HIIT workout at home featuring our dog @simbathelabmix 🐾
Link on my bio‼️
Perfect for when you don’t have much time to work out or can’t make it to the gym. We used equipment on this one but we’re gonna do another hiit workout video soon using no equipment at all!
10 2135 days ago
Thank goodness it is the weekend .... this only means one thing. CHEAT DAYYYYY !!!!
39 3235:48 PM Jun 9, 2018
Girls who would buy this bikini? If you like what you see get in touch 💖💖
24 3327:12 PM Jun 8, 2018
When you’re naughty but nice. I don’t know which side wins SINNER OR SAINT 😇👹
30 26911:55 AM Jun 8, 2018
Peaches and cream. Lunges, squats and weighted thrusts are the ones to get your booty pumped 🔥🔥
38 3148:58 PM Jun 7, 2018
Big butts don’t grow over night .... you have to dedicate yourself physically and mentally to achieve your goals
37 3528:30 PM Jun 7, 2018
Deep in conversation with the delivery pizza man 🍕
20 24612:19 PM Jun 7, 2018
Caught in the action ..... searching for my shnaaacksss. I love snacks and I would k*ll anyone who steals / eats them!! This girl can eat 🤣🤣🥨🍔🌮🌭🍟🍭🍿
30 3308:47 PM Jun 6, 2018
There is a serious look in my eyes and if you stare long enough you might just catch the fevers 🤫🤫
30 3007:05 PM Jun 6, 2018
The moody London weather has got me reminiscing about our sunny tan filled holiday 👩🏽 I need my tan back 😭
14 1899:12 PM Jun 5, 2018
Can you tell I love blue 💙 Welcome to my new page! I hope you will stick around for lots more naughty action 🤓🤣 Just kidding this profile is strictly PG
21 3236:27 PM Jun 5, 2018
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About yesterday ❤️
Hallo meine Süßen 🤗 ganz ungewohnt: heute mal wieder ein Bild MIT Klamotten 😂 ein paar von euch haben bestimmt meine Story von gestern Abend gesehen 😍 wir haben durch Zufall ein wunderschönes Café entdeckt - sowas hab ich noch nicht gesehen. Heute wollten wir dort Bilder machen, leider hat uns ab Nachmittag die Sonne im Stich gelassen 😯🌥️ und jeder weiß: wenn das Licht schlecht ist, muss man erst gar nicht anfangen 🤷♀️ vielleicht klappts ja morgen 🙇♀️
❔ Habt ihr eigentlich generell Interesse an Fashion Bilder auf meinem Account?
habt einen tollen Start in die neue Woche 😙
FOOD DIARY from yesterday 😍💁🏼 You don’t eat your oatmeal anymore? I got this question a few days ago. Yes, I do eat my protein oatmeal but currently being on cut, I prefer to have high fat high protein breakfast as I have more energy to start my day, it keeps me full longer and I don’t have that many cravings later on 🤗 But I usually still get my oats with protein, nuts and fruit at one point throughout the day. Yesterday I had it after my hiking session because I was so hungry that I couldn’t wait my lunch. In total I had 6 big meals even though I am cutting but it’s only because my workout was very intense and it’s not my goal to have a huge calorie deficit. This is what I ate yesterday:
1. 🍎 Breakfast 1 - hard boiled eggs, half of avocado, slices of bacon, cucumber and cherry tomatoes.
2. 🍎 Breakfast 2 - protein oatmeal topped with figs, blueberries and nuts (pecans and cashews). 3. 🍎 Lunch 1 - home cooked mussels (in butter, shallots, garlic, herbs) with rice cakes and cucumber (only mussels are pictured).
4. 🍎 Lunch 2 - basmati rice, grilled beef, tomato, iceberg lettuce with olive oil and avocado.
5. 🍎 Snack - lentils with asparagus, goat cheese and cherry tomatoes.
6. 🍎 Dinner - healthy sweet potato lasagna with ground chicken, egg, cottage cheese, cheddar and broccoli on side.
Total of 2'393 calories 🤗 With a morning hiking session and 1’256 calories burned, I still believe I could have eaten more 🤤 But overall it was a great day and I wasn’t hungry at all although I am cutting 😁 Win ✅!!
Credit- @nessasphere -
More than 90% of the voters voted for YES, so I’m going to do it! I’m going to create an inspirational workout guide for you together with @gymchampsportswear !!👏🏼 Not a “follow this for 8 weeks and get this body” guide but a booty & legs guide to get stronger and use as inspiration and/or a base for your workouts 🤗”
Can’t wait to finish it and I really hope you girls are going to like it!! I’ll keep you posted, I’m so excited 😱❤️