#GirlGains

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Literally SWEAT IT 💦Thanks to @melissaweldonuk for taking us through a seriously sweaty session last night. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🗣45 mins of hill sprints and heavy weights 💪🏼 but we survived ✌🏼 @sweatitlondon
Breakfast this morning was perfect!✨Overnight oats with caramelized raspberries put on in the morning. Recipe altered from @ohsheglows bellow!! ⬇️ 1 mashed spotty banana 1/2 cup gluten free oats 1 tsp Maca powder 1 tbs chia seeds 1 tsp cinnamon 1 tbs shredded coconut 1/4 tsp vanilla extract 3/4 cup almond milk Raspberries: Drizzle a little bit of maple syrup over frozen raspberries in a pan and stir until defrosted and soft Let me know what you think! . . . . . . #fit #fitnessmotivation #dreambig #workout #running #fitfam #gymlife #run #fitness #abs #yoga #fitfluential #beachbody #vegan #justdoit #veganrecipes #breakfast #strong #kaylaitsines #sweatwithkayla #sweat #bbg #bbgcommunity #fitstagram #kaylasarmy #girlgains #fitandfearless #overnightoats #health
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I was going to post this as a #TT today with a bit of a 'if I can do it you can' chat, but then had a little reality check... I have 18k of you following me now and I feel the need to be responsible 🤓… ⏺ Take with a pinch of salt and keep in mind that what I’m putting my body through right now is an absolute extreme… you don’t have to run marathons to lose weight or be happy with how you look. I lost weight WELL before I started running! ⏺ Marathon training is not that ‘healthy’. My body is being put through a hell of a lot – running non-stop for three hours is not natural. Don’t get me wrong I’m loving the challenge but it does literally take up your whole life. You see the highs after my long runs, but you don’t see me having to say no to social stuff, the aches, pains and creaks, me constantly hungry or worrying about the big day! ⏺ You don’t have to run for miles or go to the gym five times a week to be happy and healthy. Eating well (nutritious, natural, wholesome, natural foods) most of the time, getting decent sleep and moderate exercise will get you a banging bod that’s maintainable too 👌🏼 ⏺ I have no plans to run marathons, be knocking back protein shakes or be doing ‘leg days’ for my entire life. I have no doubt that one day I’ll have a new obsession… it might well be knitting or a family or a completely different sport… who knows 🤷🏼‍♀️. ⏺ YES chase your dreams but watch out for accounts (just like mine) setting unrealistic expectations of what ‘health’ should be… health is having a healthy mindset, a healthy balance in food and exercise and healthy relationships. ⏺ Work hard yes, but stay in your own lane and do what makes YOU happy. Not what your fave fitspos are doing or what looks good on the gram. Hope that all makes sense. Loves 😘 . . . #transformationtuesday #girlgains #transformation #weightloss #girl #swfamily #fitness #health #healthyeating #marathontraining #instarunners #slimmingworld #running #fitfam #balance #nutrition #motivation
I can’t tell if I feel more like a pizza box or an Olympic diver when I do this move 🍕 But holy guacamole, this move targets those lower abs and fires up your shoulders! 🔥 You can do them on both feet or single legged. No slider? Use a paper plate or a small hand towel to sub in ✨ For more exercises like this, you can join my February Fitness Accountability Group! Send me a message and can talk about if it would be a good fit for you 💌
6 weeks progress 🙌🙌 ___________ Post christmas podge i decided to take on a new plan with @lucasowensfitness and @jasminedawn91 ! I started to get de motivated and struggle to make progress. Loving the results so far and now the best two weeks are here 👏 hopefully time to shred down a bit. I struggle in this area as i like to eat ALOT! But im giving this my best shot 😁😁 p.s please excuse my skinny arms 😂 . . . . . . . . #gymsharkwomen #gymshark66 #girlgains #motivation #gym #gymgains #gains #lifting #weightlifting #girlswhotrain #girlswholift #booty #glutes #bootygains #quads #legday #progress #weightlossjouney #weightloss #bulk #happy #motivation #fitness #fitnessaddict #fitnessmotivation #happy #transformation #transformationtuesday #girlswithmuscle #lifting #weightlifting
💃🏼💃🏼 THROWBACK 💃🏼💃🏼 So in currently sat on the sofa in pj's so I thought I'd do a throwback to being a bit more glammed up!! ✨✨✨ #fitnessmotivation #fitnessinspo #fitnessinspiration #growingthebooty #bbg #bbgtransformation #bbgprogress #transformationtuesday #transformationinprogress #bbgcommunity #womensbest #girlgains #gymshark #vlogger
FOOOOOD 😋 after a long weekend full of birthday treats (a lot of pizza & homemade vegan cake and a few cocktails 🍕🍹💃🏼) dinner was a much needed, randomly thrown together veggie feast - leftover bolognaise with rice, peas, soya beans, spinach, olives & avo (basically all the greens) 💚 #gym #health #fitness #food #nutrition #healthyeating #protein #carbs #veggies #vegan #veganuary #veganinspo #bolognaise #alpro #dinner #dinnerinspo #healthydinner #mealprep #fitspo #fitfam #instafit #girlsthatlift #pt #personaltrainer #villagegym #bournemouth #ldnmuscle #ldnmladies #girlgains
I am so into @huel at the moment!✨ So I thought I would tell you some more about it 🥤 • It’s a complete food and can be used as a meal replacement although I always end up eating more as my appetite is massive lately 😹 I use it as a protein and health boost during the day as a standard 3 scoop shake is equivalent to a average sized meal deal you can get in a store but it is a complete protein and has a long list of vitamins and minerals, I couldn’t name them all 😅 So it’s a lot better for you and you can literally make it in a minute 💃🏼 It’s also absolute delicious! 👅 Theres lots of different flavours but cocao is definitely my favourite 🍫 I haven’t tried their granola or the bars yet but they are definitely on my next order 🤩 • Also the photo is of me mid-sentence telling Benjamin there was a man watching us😹 • • • • • • • • • • • • • • • • • • • #plantbasedpower #weighttraining #progressnotperfection #gainingweightiscool #fitfamuk #girlswhoworkout #girlgains #vegan #strongnotskinny #absaremadeinthekitchen #girlswhosquat #girlswholift #vegangirl #vegannutrition #vegansofig #gains #veganfitness #fitvegan #veganbodybuilding #fitgirls #girlswithmuscle #whatveganslooklike #girlswithabs #rememberwhyyoustarted #changeyourmindset #weightgain #weighttraining #veganlifter #fitspo #transformationmotivation
Guess what day?! #legday Although the gym was packed this eve (I hate going at peak time) I managed to get a really good leg session in 💪🏻...you know it’s good when you hobble up the stairs! . . #legs #postworkout #fitfam #training #gymgirl #gymlife #fitness #squats #girlswholift #trainhard #motivation #fitspo #buildingmuscle #strongnotskinny #progress #growlegsgrow #gains #girlgains #proteinshake #fitmum #goals
#TransformationTuesday shouldn't just be dominated by stories of fat loss - what about STRENGTH! . Here's Katy kicking butt - from her first chin up ever to now doing sets of them. Not bad at all for someone who joined the programme as a cardio bunny! . I think she's in Bali at the moment. We're not jealous at all, right? . #ladiesthatlift #strength #girlgains #fitness #health #wellbeing #chinup #pullup #progress
Worked on some shoulder boulders today ☺️ some of these were new to me as well! 👇🏽 . . . 1️⃣ Bent over “I’s” 2️⃣ Stock Presses 3️⃣ Upright row 4️⃣ Cable Front Raises #shoulderworkout #shoulders @gymgirlvids
PASTA 🍝 Is it good for you, is it bad for you? Should you only eat it when you’re a runner? 😂 I’ll be honest in saying I cut pasta out for years. It wasn’t ‘clean’ enough for me when I was orthorexic. And even when I had over come ‘clean eating’ I still had a belief that it was bad. I now have pasta on the reg🤷🏼‍♀️. I LOVE pasta. Admittedly it is a processed food, so other grains like rice are going to digest slightly faster... but pasta tastes better 🤷🏼‍♀️. I think where people go wrong with pasta is the portion size! My mum used to make me mounds of pasta sauce and cheese, which most definitely is not a balanced plate. I always have mine with a good portion of protein (chicken, fish, mince) and throw some sneaky veggies in there too🤗. I feel the world doesn’t give pasta enough appreciation- I LOVE PASTA ❤️ #carbs #carblover #health #healthy #fitness #fitfam #foodie #foodporn #lovefood #healthy #health #girlgains #tuesday
Starting small for my first attempt of box jumps, little higher next time 🐰 • • • • #icanandiwill #icaniwill #ICIW #fitfam #fitgirl #fitlife #fitness #fitnessblog #boxjumps #jump #fitnessmotivation #fitnessblogger #gains #girlgains #girlsthatlifts
“I got this” Shop styles to match your goals at V3Apparel.com #FemaleBoss #V3Apparel
Physique update! Lol Nothing special or awesome news for the day but I wish you the best Tuesday! Proud of you all! 💪🏼
I always say that if I was a character in a book, my tragic flaw would be my self confidence.....my lack of it. If I had a dollar for every time I heard “You just need to have more confidence in yourself!!” I would be a very wealthy lady. I would give anything to just be able to feel confident in not only my body but my abilities. I’m always underestimating myself and self worth. It’s so frustrating. You see, ever since I can remember I was bigger than everyone. Not just my weight, but also my height. I’m a fairly tall girl and I’ve always been the tallest growing up. This has lead to me being very insecure my whole life since I always stood out in a group. Once everyone caught up in height, my weight stood out. Always being the bigger friend. Always feeling ashamed of myself. Most people tell me that I should feel so confident in the body I’ve made for myself and am I proud? Yes! But confident? I’m honestly trying. I struggle with body dismorphia and anxiety every day which make it so hard for me to overcome this. But it’s not an easy process and it’s not an overnight thing. I would give anything to be that girl holding her head high and not caring what others think. I admit that I depend too much on approval from others. I’m not posting this because I want that approval though. I’m posting this in hopes that I’m not alone in this and to let others know that they aren’t alone either. We are our biggest critic but we can also learn to become our own biggest fan. And that’s exactly what I’m going to do 👊🏼
What I’m changing: Exercise. - To build myself back up after this little lapse I’ve fallen into, I’ve really had to re-think my training and my time in the gym. - I’ve suffered from an exercise addiction in the past, and have definitely fallen victim to overtraining one too many times. After being diagnosed with Adrenal Fatigue, I really did make an effort to cut back on my training, and I HAD been doing so well…. - Unfortunately, as anxiety and body dysmorphia crept back into my headspace, I slowly started slipping back into old habits. All of a sudden my newfound love for the stair master for a quick 10-15 minute warm-up or cool-down every now and then turned into 5 times a week either for 40 minutes (how?!) or 20 minutes of interval sprints. My logbook for my workouts became less about tracking weights lifted, and more about noting calories burned. I became obsessive again, and I spent the last 3-4 weeks doing mostly cardio-based workouts fuelled by all the wrong intentions. I abused my body once again, and it’s felt fucking awful to say the least. - I love exercise, and I have come A LONG way with my relationship with it and how I use it to empower and improve my health and wellbeing. I just need to recognise that it’s still something I rely on to control and manipulate my mind and body when I’m feeling triggered. - This week I’ve already had 2 amazing workouts - because I’ve stripped them down, focused on the exercises I love, and reminded myself WHY I workout and what I want to FEEL and achieve from exercise. I don’t want to feel constantly rundown, exhausted, sore and filled with dread. I don’t want to look miserable, tired, flat and weak. I want to be strong, fit, healthy and happy. - So every time I enter the gym from now on, that’s the gentle reminder I’m going to give myself - to workout for purpose and enjoyment, and not for self-desruction and despair. I deserve better than to be worn down by my own bad habits ✌🏻
Salads don’t have to be boring🥗 Mixed beans. Cous cous. Avacado. Mixed salad. 😍 -Mac💙
YOU GOTA HUSTLE FOR THAT MUSCLE 💪 _____________________ Today was a day for big buns & sweaty leg sessions with @justine.sheree.smith 🍑 Glute & hamstring focused exercises to really make the peach burn!! 😍 Peep those muscles poppin' 👀 Normally I prefer to train legs on my own because it makes me feel so whitey. I just wana put my headphones on and cry in silence HAHA 🙄 But I have to say, a good training partner makes a great workout regardless 👭 This gal is an absolute beast, her strength & physique are both on point for sure! 😱🔥She is giving me motivation every day as always 😘 . Surround yourself with like minded people & positivity coz that shit is infectious! ❤ . Leggings from @primark btw gals, just sayin' 👌 Oh and the top too that I done a little custom work with ✂ 🙄 lol ______________________ #trainsane #fitfriends #fitchick #fitgirl #gymgrind #gymlife #gymselfie #girlswithmuscle #girlswholift #muscle #instafit #booty #bootybuilder #glutes #glutepump #gymbunny #fitnesslifestyle #selflove #fitnessjourney #gymmotivation #bodypositive #girlgains #bodybuilding #fitness #motivation
HIGH PROTEIN VEGAN DINNER COMING AT YA🌱 This meal contains 34g of protein due to the high protein content in the edamame bean spaghetti which can be found in @aldiuk. All without meat, guilt or cruelty🐮 I enjoyed my spicy veggie spaghetti after a disgusting triathlon challenge with @louise.griffin1 , @sptrapnell and dad😵✨ #eatclean #health #healthy #nourishbowl #foodporn #foodblogger #gym #fitness #fitfam #workout #exercise #iifym #intuitiveeating #balance #recovery #fuel #anarecovery #edrecovery #girlgains #girlswholift #strongnotskinny #highprotein #plantbased #vegan #rainbowbowl #vegetarian #eatyourgreens
T R I A N G L E although the Lion King sang about the Circle of Life, it's in fact a triangle. . This isn't me saying @elevate_ldn is life (although if I'm not in your life you're missing out 😂), I'm chatting about the equal balance between mental, physical and social health. . ☑️ Physical health is that of your body: exercise, nutrition, sleep and hygiene. ☑️ Mental/Emotional health involves your mind and feelings. It's how we deal with stress, express our emotions, deal with daily life. ☑️ Social is how we interact with people, in short the health of our relationships and can be improved by communicating with others and being . Balance in these three areas enhances total health so make sure you eat your greens, exercise, sleep, spend time with your friends and talk if you're feeling stressed. . . . . . . . . . . . . . . . . . . #personaltraining #personaltrainer #londonpt #london #exercise #girl #girlswholift #girlgains #fitfamuk #activelifestyle #gymlife #gym #strongnotskinny #strong #getfit #fitness #training #ElevateLDN #motivation #healthylifestyle #igfit #betterforit #healthychoices #femalept #femalepersonaltrainer #fitlondoner #londonpersonaltrainer
I got out for a run tonight and it was still light...for a good 2 minutes!! Managed to slow down my pace and finally get over that 4 mile barrier I’ve been chasing, here’s to spring evenings and working my way back up to a 10k!!
This week has already been insane, ridiculous, and I’ve been feeling like I literally have no time...but if your health is a priority you’ll make time! Had to also work with life and meal prep on duty today but thank goodness we have a dope kitchen to do it in! . . . Today’s #mealprepmonday features sweet potatoes, quinoa, black beans, spinach, flax seeds, roasted veggies and some pineapple! . . . . #mealinspo #mealprepideas #mealprepmonday #plantprotein #fitnessjourney #fitnessmotivation #fitnesslife #gains #girlswholift #girlgains #firefighter #emtlife
I absolutely love my slow cooker! I love being able to chuck ingredients in, switch it on and come home from work to dinner being ready Tonight we had ground turkey with Mexican spices and veg - it was supposed to be chilli but Kieran won't eat kidney beans so I don't feel like I can call it that 🙈at least he remembered to turn the slow cooker on this morning so I can't really complain! All I had to do when I got home was boil some rice, plate up and crumble some feta on top 👌🏻 #healthy #dinner #health #food #macros #iifym #flexibledieting #healthyeating #cleaneating #eatclean #workout #training #gym #fitfam #fitspo #girlgains #girlswholift #strongnotskinny #fitness #nutrition #balance
Left was probably two years ago now, I was a runt and didn’t realise it🤨 I thought I looked ‘fitspo’ but tbh I just looked ill and malnourished ! My nana used to say my legs were like spiders 🙄 right pic was from just before Christmas and I look the same now as I did then 🤣🤦‍♀️ I remember seeing pictures similar to this when I was very small and thinking ‘I’ll never look like the person on the right, that’s not my build or shape...😕’ but with out even really realising it (unless you compare pictures you don’t really see much changes as they are so minor day to day) I have managed to grow muscle, change my body’s shape and change my training mentality which has been all down to weight training and spinning👍😊 I don’t know why I suddenly stopped being so restrictive with my eating, but I was repeatedly told by my fiancé that if I train and don’t eat enough then I’ll always remain the same as I’m not feeding my muscles enough to allow them to grow 😕 due to the fact I’d never touched weights apart from in kettlebells and body sculpt classes I had no clue on weight training and how to eat for the best results etc😬 I know my page seems like I should be huge and have clogged arteries blah blah blah (people like to message me to tell me 🙄) but one picture is just a snippet of one dessert or one takeaway I have had that day! It doesn’t show my yogurt and berries for breakfast, my protein shake for a snack or my lunch time salad... so to reinforce the popular phrase ‘you can eat anything in MODERATION 👍’ you don’t need to live off leaves and fruit 🙂 #bulking #flex #girlswholift #girlswhotrain #gymbunny #gymfreak #exerciseaddict #foodie #fitfam #fitnessfreak #fitness #swimming #gains #girlgains #iifym #foodie #edrecovery #swuk #fitlife #eatclean #flexfriday #macros #weighttraining #foodislife #transformation #gains #fitfamuk #flexibledieting #foodpassion #onamission #transformationtuesday #foodie #foodlover
Sometimes life just GETS IN YOUR WAY. ⠀ Like how I had to drive an hour to school in pouring rain, just to be 15 minutes late to class. And how I have this huge event in my business to get ready for, along with my national certification test tomorrow it seems like I’m being tested on how much I can actually handle 😅⠀ ⠀ Advice to myself: get some coffee, and suck it up buttercup😘 . . . . . #girlgains #twentysomething #lgbt #lovefitness #girlslove #betterforit #texasgirls #athomeworkout #fitgirllife #dogmomma #doitforyou #thisgirlcan #caffeinated #loveislove #bridetobe #kinesiology #coffeeholic #personaltrainerlife #liveyourpassion #gratefulyogi #lightandlove #soretodaystrongtomorrow #workforit #collegekid #trainerlife
Just me trying (and failing) 32.5kg bench press! This is the heaviest I've gone, it gives me the fear but it's also given me something to aim for, I'm pleased I got the first 2 reps out! It's ok to fail, it's not ok to quit 💪 #girlgains #gains4girls #girlswholift #stronger #strongnotskinny #strengthtraining #mumswholift #fitmum #upperbody #benchpress #goals #progress #liftheavy #ukfitfam #health #fitness #lifestyle #workoutmotivation #fitspo
Shout out to my shoulders and biceps for doing their thang n growing steadily away 💪🏼 • Did a mammoth upper body sesh yday morning, mainly working on my pull ups. I can currently do two but I’m so determined to add another few and get it upto 5 by summer.. so like June kinda time. Basically wanting to add one a month to my total until the end of the year. I’ve been really focussing the eccentric movement and also used resistance bands to do assisted pull ups. The lat pull down is also a fave of mine to use when trying to build pull up strength 💪🏼💪🏼💪🏼 • Ps. Promise that’s not hair under my arms, it’s the weird shadow situation 😂😂 - - - - - - - - - - - #gymshark66 #strongnotskinny #girlswholift #attagirl #womanonamission #strongwomen #challenge #strength #determination #motivated #discipline #gymsharkwomen #gymshark #shoulders #biceps #abs #fitfam #fitlife #fitness #gains #girlgains #thepeachycommunity #selfie #gymselfie #igfitness #instafit #weightlifting #fitnessjourney
W H A T I E A T I N A D A Y So I’m going to start doing these daily food diaries a little bit more as it seems as though quite a few of you would like to see them :) MEAL 1 - @arladairyuk coconut yoghurt topped with homemade #lowcarb granola, @bulkpowders_uk chocolate caramel zero calorie syrup and a good helping of @pipandnut coconut almond butter MEAL 2 - @lindamccartneyfoods vegetarian mozzarella burger on a big bed of spinach with crumbled feta, cucumber, red pepper and a lemon and olive oil dressing MEAL 3 - @quorn_uk Swedish style meatballs in a tomato, garlic and smoked paprika sauce, two eggs, spinach, crumbled feta, and @eatlean cheese SNACK 1 - @grenadeofficial carb killa protein bar SNACK 2 - a spoonful of @meridianfoods peanut butter Total 1600kcal #healthylifestyle #workout #healthyfood #training #strong #diary #healthy #weightloss #instafitness #instahealth #foodporn #inspiration #fitness #motivation #fitspiration #nutrition #gym #fitnessmotivation #fitgirl #fitspo #girlgains #girlsthatlift #mealprep #determination #fit #teamlean #food #fooddiary
Odell is literally wearing a new car lol💰💍
Cardio done and dusted in my @womensbest high waisted leggings (I wear a size small and they are SO comfy) 💗 Also sipping on my strawberry & kiwi BCAA’s to keep me hydrated 🍓🥝💦 #Partnership
Hip thrusting 4 red plates... no biggie 🍑🤷🏻‍♀️ - 120kg hip thrusts, 8 reps and a 9th one for a pause. Favourite exercise to build da bootay 🍑
Post Hiit carrot cake protein smoothie. Workout 5 again today with 5kg weights. Love love love the weights 💪🏽🥕🍰 #thebodycoach #highcarb #carbrefuel #90daysssplan #carbs #90dayssscycle2 #the90daysssplan #joewicksbodycoach #healthyfood #fitmama #strongereveryday #ladiesthatlift #girlgains #fitforlife #protein #strongnotskinny
The brownie life can never be given up 😂 didn’t actually bake these though; it’s a £1 traybake from Farm Foods! Served 12 (past tense because they’re GONE), microwaved to cook and then I cut them up and kept a few for the course of a few days. 10/10 would smash again . I’m currently on a baking ban (punishment from my gym buddies for snaking them 🙃) but I’ve still been eating some good stuff as you can see 😏 for Lent I’ve given up protein bars and coffee (spent too much money on them both lol) which is going ok atm too . Been having some issues with my camera by the way, that’s why I’ve slowed on the posting! All sorted now . Don’t forget to join @lsucooknbake if you’re from Loughborough Uni and love food, cooking and or baking!! Next event is a waffle night . See you all soooooon #balancednotclean
Very #simple #10minutes #dinner . Start with boiling 1dl #quinoa , 2dl water and 1tsp better than bullion no chicken. 1 can coconut milk 2tsp #Biona harissa relish (or more) 1tsp better than bullion Put in a pot and simmer. Add 5 mushrooms and half a Zucchini. Prepare 1 cup broccoli, 1 cup cherry tomatoes. And open 1can black beans, rinse and dry. Put in pot, put lid on. Put on low heat and let simmer until quinoa is ready. Add 15g cilantro if you like, I love cilantro. I like to put my warm food on top of fresh spinach. #vegan #veganfood #veganfoodshare #vegansofig #vegancomfortfood #healthyfood #powerlifting #girlswholift #girlswhopowerlift #veganshealthyfood #veganathlete #foodisfuel #blackbeans #bodybuildingmotivation #veganfitfam #fitvegan #fitnessinspo #girlgains #vegandinner #spinach #harissa @heilsa.is
💕Transformation Tuesday 💕 Let’s forget aesthetics for a change... what’s changed between these two pictures? 🔝Self belief... in the picture on the left I didn’t have any faith in myself! I had tried all the diets and never stuck to them so I lost all confidence in my ability. 🔺Happiness.... no not because I look smaller but because I have learnt to enjoy food again and not punish myself for what I’m eating, getting out of the binge-restrict cycle was so important to get to where I am! ⬆️ General enjoyment of life! I learnt how to make better choices with food which means I am a healthier happier version of myself and go out as much as I want! 🌟 Found an insane love of exercise, and now don’t know how I ever enjoyed a life without lifting those weights! 🏋️‍♀️ Just remember getting to that goal 🥅 weight is never going to miraculously ‘fix’ all the other aspects of your life you are unhappy with! Focus on a balanced plate and a balanced mind and the rest will come 💕
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