No better way to finish the week than coming home & not having to cook 💅💁🏼♀️🤓 @mymusclechef13
to being tiny in March! I’ve had to set the pic on my left as my phone background to remind myself of how good I can be (and to control the chocolate intake 😅). Can’t believe I was supposed to be competing again tomorrow. Am I happy with my decision that I made in May to not compete? I honestly don’t know. One minute I think I should have just kept pushing and stayed on prep for another 6 weeks, the next I’m enjoying having a life again. All I know is I can’t wait to get back on stage at the end of the year. I miss my waist 😫. Good luck to all the @showgirlfitness
girls tomorrow!! I can’t wait to see the results and the pictures of you all dolled up 😍
Coached by @showgirlfitness @michellebrannan
Throwback to around this time last year doing heavy squats. Singles at 80kg. This week I did weighted squats for the first time in 8 weeks at 40kg. It's ironic that once I got into the swing of Powerlifting again after a deep depression period, I broke two fingers and had surgery. This girl will come back. Bring on the next few months. It will be even more special when I compete again in November as it's been a long road between meets.
This made me chuckle... 😂
The 🍑 is growing woooooo. Leg day today before Manchestaaaaa for my friend's hen do. -
Here's what I did:
10 min jump rope warm up, 4 sets of 7 55kg Smith Machine Squats, 4 sets of 7 55kg seated leg curls, 4 sets of 7 14kg dumbbell lunge walks, 4 sets of 7 35kg hip thrusters and 5 sets of 17 glute kickbacks.
So proud to train with the @kobox
squad who actually give a shit 🖤
Check out their Proud Campaign (see their profile, & I’ve also reshared on my story!)
I have a lot of gay friends, some of whom I grew up with in Somerset which is a very white non liberal heteronormative place unfortunately. I was the first person one of my guy friends came out to at about 14 and obviously it changed nothing for me... but when friends of mine came out in the wider community they were followed home from school, verbally and physically abused and treated horribly and it changed everything for them.
People think we’re past it or that society is different now but I hear homophobic casual comments when I go back to Somerset A LOT (I was also called a fag hag - even by my ex boss (!) for years because I had openly gay (gorgeous!) guy friends!)
In London we like to think we’re liberal but there are still pockets of people who think it’s ok to judge or treat people differently, and it isn’t.
Consider buying one of the Proud tops from @kobox
(this was just £15!!!!!) and money will go to their charity partner @rainbowrailroad.
They’ve also been running a campaign to improve diversity and create a more inclusive, welcoming environment in boxing gyms which traditionally haven’t had that rep. I’m Proud of everyone who can see that it doesn’t matter who you love - love is love, and that shouldn’t stop you from anything - be it boxing, or being treated equally. ❤️
#nutrition #balance #kaylasarmy #bbg #bbgcommunity #girlgains #strongnotskinny #screwthescale #tiu #BBGgirls #wellness #girl #kaylaitsines #motivation
#sweatwithkayla #tiuteam #follow #bbgstronger #girlswholift #tiucheckin #fitfam #pride #strengthfeed #girlswithmuscle #gains #kobox #girlswhobox #queenteam #ReNourish
Morning 👋🏻 I took to the trails last night 🏃♀️🌳 and it’s turning into my favourite thing alongside yoga 🧘♀️ While I love the road, I feel so much more alive when your in the countryside especially with the sun being out and it’s now summer 🌤🙌🏻 Definitely in need of some rest today though 😂 but it’s small sections of true happiness in a day which make recovery so much more important and it gives me the space to just be me again without any constant battles in my head🙅🏼♀️ Hope you all have a lovely end of the week 💕
Completing a sleek all black gym combo with our RISE RACERBACK TEE, also available in white 🎱
I mean you just cannot go wrong with a @nandosuk
can you!? 😍 lemon and herb 🍋 butterfly chicken 🐔 with sweet potato mash 🍠 macho peas 🌿 and halloumi 🧀😛 last nights dinner after seeing the new Jurassic world film! I love dinos! 🦖
Many people ask me where the hell do I find motivation to get up early morning for workouts. And my only answer is: 'I don't find it, I work on it.' And you can do it also!! You can try:
• to measure your progress! And the best way to do that is to make pictures and compare them!!
• change your workouts. If you don't feel like hiit today, go for yoga. If the weather is good, run, walk and go for a swim. If it is windy, start kitesurfing or windsurfing!
• get some new workout outfits!! Believe me it will make a huge difference
• reward yourself for waking up on time or not missing any trainings for a month. Just not with food, better go for some spa or pedicure 😁😁
• create little goals. For example to do 10 straight legs push ups or stand or your head. Shout to all the world around when you reach them!! And the most import - find an activity that you would enjoy!! For sure not every single day will be super enjoyable and those days you will just have to push a little more, but at the end it will be worth! 🏋💙👌 #workout #dowhatyoulove #goodmorning
Wahayy it’s #flexfriday
💪🏼 I actually managed to get to the gym this morning for the first time in a week! But yay it’s the weekend so I hope everyone has a fab fun filled weekend. Enjoy the sunshine & don’t forget your suncream 😉😛
Breakfast - red onion & mushroom omelette (0sp) toast (4sp) bbq sauce (1sp) 5️⃣sp 👌🏻❤️
Tbt when I could hardly even manage one 😅 •
TRUST: He gives you the strength to do your best, and he will do the rest ❤️❤️❤️✝️✝️✝️😍😍😍
Things are feeling very smooth, I'm making progress every week by quite a bit either through added sets/reps or weights which is very good 😎 Thx muscle memory! Video shows Squats 4x8 w 55kg ans Deadlifts 4x6 70kg - easy going 👌🏼
I'm on a high volume block bc A) more reps = more practice on form (which I need after the long injury break) B) to build MUZZZLE that helps me move more weight in a higher intensity block later. And C) to get my whole system/passive structures used to actual weights again 👊🏼
Lemme know if ur interested in an IGTV video on how I structure my training? 🙃
GIVE YOURSELF A F**KING BREAK!
If you haven’t noticed or figured out by my posts and rambles lately, I’ve been going through a bit of a heightened stressful, anxious period... trying to change the way I’m thinking, feeling and moving!
And it’s TOUGH!
The last few weeks I’ve cried nearly everyday.
I’ve felt lost and confused, small and broken. I stopped feeling empowered.
I’m telling you this, not for attention, but to be open and raw and share my journey, to start a conversation, bringing awareness and breaking the stigma of mental health.
Because even those of us who are seen smiling day in day out, can be struggling deeply! To let you know, that no matter what you’re feeling, if you think it’s important or not
YOU ARE NOT ALONE AND YOU MATTER! And that recovery of any kind isn’t linear. It (annoyingly) never takes the path you want it to be or look like and is different for each of us.
So if anyone who is reading this has had a rough week, a sh*t time or feel as though you’re carrying pain, know that it’s okay.
You haven’t failed and you’re not a failure for going through these things and feeling this way!
Because even though it’s hard, and it doesn’t feel like things will ever change, it will be okay. Nothing is ever perfect, but those days and moments where you smile, laugh and have fun🤗 there will be more of them than the dark moments.
So keep going, give yourself a break, breathe!
Be gentle on yourself, gentle we are only human❤️
You give us 25 minutes, we help you reach your goals! Before work, affer work, weekends, bring your baby in a pushchair, off peak classes. We try to make sure you can all benefit. Text: TRIAL CLASS to 07557340447 #powerplate
We all have a story to tell. Some may not be ready to share, but you should never be ashamed of what’s happened so far, because what matters is now; is tomorrow. No journey is constantly an upwards ones, even fairytales have their bumps in the road. Cinderella never thought she’d find her Prince Charming, but good things do happen, even if you feel like the whole world is against you. Your story could inspire others, I know that I find myself constantly being spurred on by looking at the progress of those around me, whether I know them personally or not. A lot of people will come in and out of our lives and that can be difficult, because if you lose someone, or they walk away, it can be hard to open up or trust again. But we have to, there is no way forward unless we take a few chances. Being alone is better than being with the wrong person, and I for one have found that out the hard way like many of us have. But the truth of it is, we are never really alone, because we have each other, and the people who are worth having around will fight to stay in your life. I am fortunate enough to have met some of the most bloody incredible people, who I am lucky enough to call my friends, and whether you have one or a million, they will forever be your rocks. You’ll bleed to find the love that you deserve, but once it’s yours, it’ll heal every wound that the journey left. Be brave, be strong and never lose sight of what matters. Whether you’re ready to tell your story or not, it’s far from over yet. Tomorrow is a new day, and every second is a new opportunity. Don’t screw it up.
THE SECRET TO ABS 🧐
Truth is, there is no secret. I’m sure you’ve heard people doing endless crunches in hopes to get abs but that’s not really how it works... we’ve all been there 🤷🏻♀️ I’m not saying ab exercises are useless as strengthening the core makes them more prominent, as well as helping with improved form when doing compound exercises. Compound exercises like squats, deadlifts etc are actually a good way to engage your core and for some people this is enough 🏋🏻♀️ I would say having a dedicated ab day doing it for ages isn’t necessary. I probably train core about 2 times a week after an upper body session for 10 minutes.
To have them show, you must have a certain level of fat %. Therefore you will need to be in a slight calorie deficit for about 4-6 weeks to steadily decrease your body fat. You shouldn’t be in a deficit for too long as you don’t want your body to plateau and get use to those calories.
Of course everyone is different and it depends where you store fat. Some people always have abs as they don’t store fat on their mid section, but for others they do. Diet is actually the key for this- be on a deficit and try and eat mostly wholefoods! 🍌🍠🥦🥑 There are many other factors about diet so if you have any questions shoot me a DM!
P.S. Please know that abs are not everything and definitely does not determine how fit you are! There is also no quick fix so please don’t go on a crazy diet and start running for hours on end 😩
doggo and I are in denial that it's winter and seeking out any tiny bit of sun that will appear ✨ I would like summer to come around soon please (for so many reasons) as much as I love cosy winter days they're much harder when I don't have my special one to cuddle with - Perth is very much a place to be when it's warm and not cold so there aren't many winter activities, all the adventures happen in the summer and I am craving adventtuuuuurreeee 🌈