We all know we should do it, but most likely don't.
"Stretching" helps release the muscles that we worked.
The workout was challenging and @shuaijiaolondon last stretch was worth the wait. It literally relieved the lower back pain I deal with everyday.
Find yourself a stretching partner and watch your flexibility improve. .
First week back at CrossFit post-injury and they host the global announcement for the 19.1 WOD at @royaldockscrossfit 💪🏻
Tired red eyes from staying up till 2am for the announcement, but at least I’m not doing the WOD in the middle of the night like @bicepslikebriggs@kelfriel and @steveyf22 🚣🏼♀️🚣🏼♀️🚣🏻♂️
Gym vibes 💪🏼 feeling strong and badass as soon as I lift! 🖤 Swipe for #progresspic
Thinking back to being skinny (2014 swipe left) I then gained a lot of fat and had no muscle at all! Hello university, full time job and a love for food and comfort eating 🙋🏼♀️😳 yep I literally didn’t go to the gym between 2014 and 2016. This is where my fitness journey really began in a powerful way! I stepped into the weights section 💪🏼😅🖤 now I fucking love it and couldn’t care less what men think of me in the gym. I will happily out train them ✌🏻 but I can totally relate to anyone out there who is still hesitant about this. The change in my mindset, confidence and lifestyle is crazy so I understand how hard it is to know where to start. It’s overwhelming, scary and seems impossible at times. SO, it’s time to share how I got to this point 🙂❤️ what I’ve learnt, all my mistakes you can learn from and the tips, tricks and life hacks I have found add that extra boost and ease to making a healthy fit lifestyle enjoyable, addictive and powerful! 🖤 #bodybymaddy
🔥EASY WAYS TO EAT LESS🔥
-- Follow @fitbodyrecipes👈 for more tips
Today we’re talking about a topic that in my opinion is not being talked about enough. Ya know, being in a deficit is the main thing and of course, knowing that you should be in a deficit is half of the battle but how do you actually ensure that you’re in a deficit?
These 6 practical tips will definitely helps you make being in a deficit a little easier!!
Protein helps you being satiated for longer times. So definitely use this to your advantage.
I do think having a salad with protein a day will most likely lower your carb intake and thus your total caloric intake. Not to say that carbs are bad, but it’s just another easy way to eat less calories during the day!
Having protein snacks on hand instead of highly palatable (carb and fat) snacks will help you a lot, especially with satiety and your overall daily protein intake. Also, if you normally eat a snickers bar as a snack and switch to protein bar or shake, you’ll probably see a significant calorie reduction too.
Caffeine is a hunger suppressant, you probably already know this, but use it to your advantage.
AND keeping your meals simple is a HUGE one. I do see lots of people eating meals consisting out of 25 ingredients, no wonder keeping track of your nutrition is so hard for you. Keep it simple and track your food intake and you’ll see yourself making more progress than you’ll ever imagine!! ➖➖➖➖➖
An Oldie but goodie!
Sorry about the constant Reposts! No time!
Promise i have new content coming up!
Thank you for all the support thus far!
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Cyclone spin tonight...when you get your team riding to the beat and on the same leg is a magical moment...poetry in motion
Due to high demand I have added another cyclone spin class to the timetable. This will be at 11am-12pm on Saturdays. Booking via www.fusefitnesslondon.com and try your first class for free
4 417 hours ago
Healthy Vanilla Cookie Dough (Makes 13 servings, 1 spoonful each)
½ cup all-natural almond butter
¼ cup raw honey
½ cup finely chopped raw almonds
2½ scoops Vanilla Shakeology
2 Tbsp. mini semi-sweet (or dark chocolate) chocolate chips
Combine almond butter, honey, almonds, Shakeology, and chocolate chips in a medium bowl; mix well.
Spoon 13 equal-sized dallops of dough onto plate (or into the mouths of you and your friends), about 1-inch in diameter each.
Today I could not be arsed to go to the gym. I’m tired, I have DOMS & I wanted to spend time with my husband before going away for a few days. So a home workout it was!!
A 10kg weighted vest, a few kettle bells, a wall and I was set.
I started with some mobility, glute activation and some handstand practice. Handstands... never been my strong area 🙄
Then, 5 rounds for time:
20 KB Swing
15 Goblet squat
10 KB bent over row
5 Press ups
Finished with 3 rounds of:
30 sec handstand hold
30 sec hollow hold
30 sec superman hold
Another throw🔙 about a year ago when my hair was longer 😅😂
5 8788 hours ago
What's your recipe for relaxation? We love a warm bath with essential oils and bath soaks. To make it extra special, pair them with an organic face mask - zk'in Brightening & Hydrating Masque is our all-time favourite, especially before a big night out.
4 298 hours ago
𝙎𝙩𝙖𝙣𝙙 𝙤𝙪𝙩 𝙛𝙧𝙤𝙢 𝙩𝙝𝙚 𝙘𝙧𝙤𝙬𝙙, 𝙬𝙞𝙩𝙝 𝙎𝙦𝙪𝙖𝙩𝙚𝙧𝙚𝙡𝙡𝙖.𝙘𝙤.𝙪𝙠 👑
Get £5 off your first order when you sign up for our newsletter 💖
4 478 hours ago
Need to get my next 100KG on deadlifts
Rack pulls and deficit deadlifts as assists
7 728 hours ago
Don’t even know what’s going on here, just love the urban looking alley I suppose 🤷🏼♂️
5 488 hours ago
DO YOU DESERVE A REST DAY?
I'll admit my training had taken a downward turn. I had lost sight of any goals I'd had, my sessions had lost intent, and I felt like progress had stalled as well 🤷♂️ It didn't matter if it was a training day or not, I was only going through the motions.
Fast forward to today and it FEELS like a rest day because I NEEDED a rest day. Needed because I'm back in the groove, I know where I'm going, and sessions are being tackled like they should be. Like they're hard work!
If your training is lacking purpose ask yourself why. If you're waking on a rest day as fresh as a daisy, ask yourself why 🧐
Couldn’t decide which top to wear so naturally I wore both 😂 Below is an example of how I like to work out; 30-45 mins, intensive bursts of HIIT strength to get that sweat pouring down and to get those legs TONED in as little time as possible 🙌🏼 Gym required as quite frankly who actually manages to do home work outs without getting distracted?!!🤔 I do an exercise set, followed by a sprint set.... with NO BREAK in between (then I repeat)😄
Set 1: 45 secs on / 15 off - personally I like to choose a medium weight to build lean muscle (but optional of course)
1️⃣ Kettle bell swings
2️⃣ Double pulse squats
3️⃣ Crabs walks holding weight
4️⃣ Bulgarian squats (left)
5️⃣ Leg press
6️⃣ Bulgarian split squats (right)
7️⃣ Lunge jumps (focus on height)
8️⃣ Hip thrusts with dumbbell .
NO BREAK: 5 x 45 secs on / 15 secs off sprints at 75-80% of max..... if you aren’t dying after about 30 secs ya need to be a lil higher😂👍🏼 I usually do treadmill sprints but any machine works, so long as you’re doing 75-80% of max 🤪
Take a lil 2 min break then repeat (and repeat again if you’re really really insanely mad!! Usually I do 2 sets of legs and then a 45 on/ 15 off core finisher consisting of the following;
1️⃣ Plank with legs raises
2️⃣ Russians twists
3️⃣ Side plank (left)
4️⃣ Side plank (right)
5️⃣ Reverse crunches
6️⃣ Spider push ups
7️⃣ Ab bikes
8️⃣ Plank up and downs .
Today is an AMAZING DAY! I passed my Corrective Exercise Specialist course!💥
Very proud of myself with the hard work I have put in these last 6 months.💦 .
The reason I am sharing this is to let you guys know you can ACHIEVE ANYTHING YOU PUT YOUR MIND TO!🧠
Invest in yourself and always be true to YOU! 👊🏾
I look forward to going on an amazing journey with you ALL!💫
. "The strangest secret in the world is that you become what you think about.” - Earl Nightingale.
There is nothing better to hear than " I love your energy"..
Make sure that soul is Poppin' 💖
Looks will fade eventually, but if you're a good soul.. that stays forever 😘
12 959 hours ago
Thank you for all the laughs, the cuddles, the dancing, the workouts, the memories, the cries we have done together and all the battles we have faced together; you’re the strongest, most caring and all round amazing girl I know and the best friend I could ask for.
You’ll always be my blondie and 11/10, keep getting stronger cause we have so many more memories to make ❤️ Love Brownie xxx
How about this for a beautiful bright nail? We've had a lovely day of sun to go with it haven't we. Hope you got outside? And if you'd like to have a read about our last event there is a new blog up today on our website with lots of photos too. Click the link in our Instagram bio now to read it.
Old school @gymshark making an appearance after along time hidden in the back of a draw ft. the treats that helped me grow my booty 🍑
(bottom right corner)
@bulkpowders_uk chocolate protein balls are lyf 💚
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3 10110 hours ago
❤️🦍 GO HARD, OR GO HOME? | a question I ask myself regularly! If it’s been a really long day, if I’ve not slept well, if my nutrition has been sub-optimal, and I know I’ve got a big day tomorrow, is that assault bike smash really necessary? Maybe mentally, so I know I’ve ‘put in a shift’ sure well done me, I AM FITNISS. Or maybe physically ill be better off just going home? I’m not saying I have the answer, neither would I judge anyone’s motivations for exercise. But I find it’s important to understand whether my body is up for the task, has my body recovering from the last bash? Should I go hard, or would I be better off going home? Often in a gym context I get told “I’m not feeling well... I’ve just had the flu... I’ve pulled my calf... but I’ll still do the session, it’s fine...” and of course; this is your choice. Just my job to remind you (and myself) that it’s OK not to ‘go hard’ every day, sometimes you can just ‘go home’ and on that note... big love xxx
Afternoon well spent putting myself -80C in the chamber for three minutes...the hottest trends in therapy right now 👉🏻 @111cryo so benefits of having a Cryotherapy that improving muscle recovery, when you enter the chamber, you feel an immediate adrenaline rush as your body decides whether to fight or flight and when you leave, you are euphoric, motivated, alive. Thank you so much @111cryo for the experience, as I can’t wait to get more sessions to see the results! Who already tried this??! ❄️ #cryotherapy#health#activeliving#fitnessmotivation#londonfitness#london
16 13113 hours ago
Truly blessed to shoot with this amazing women, she introduced me to the world of crepes. Make sure you go and show some love to her @hizzies
It's TAPER WEEK!! A week today I'm heading out to Tokyo with @asicseurope to run the Tokyo marathon and if I'm honest, I'm TERRIFIED. 🙈 But, having said that, I'm also so so so excited about the experience and seeing what my body can do. 🙌 This morning I went for my first taper run - just a quick 6.5km down to the river and back at sunrise and now I'm set to smash the day 🤗 Ps. If you haven't already, check out @peakandflow for sustainable activewear - I've checked out their credentials and this looks like the real deal AND it looks fab 😍 Will share more on my stories #NotSpon#ButGifted#sustainable#sustainability#taperweek
POWER 💥 Someone mentioned going all out on all your workouts the other day, and whilst I'm a huge advocate of training hard, I think so many of us are doing 80% effort, 100% of the time and are always at risk of burning out. 🥵 My new philosophy is to do low impact workouts most of the time, then hit my other workouts with 100% effort the rest of the time 💦 I'm loving my new training gear from @nikewomen at @nextofficial_brands including the Nike One Tight - perfect for taking you from your low to high impact workouts and straight out for food after! 🌯 #BrandsatNext#ad#HIIT#fitnessmodel#marathontraining
78 25007:01 PM Feb 14, 2019
ℹRegálame un Hola o Gracias para saber que me lees*
Una de esas comidas que te hace ir 🥰. Usted guyyss ¡Este combo crujiente (exhibición a: salmón; exhibición b: rondas de papas de hasselback) era todo acogedor y bueno! ☺. Comer salmón el domingo se siente tan conformista (¿quién más está en el tren salmon hoy? 🙋🏼♀), pero de la mejor manera absoluta.
: salmón chipotle con ajo y miel 👉🏻 1) en un tazón, combine 1 cda. miel, 1/4 cucharadita Polvo de chile chipotle, 1 cda. manteca o manteca derretida, un ponche o sal + un puñetazo de pimienta. Difunde uniformemente en dos 4-6 oz. Filetes de salmón (se puede doblar fácilmente para servir a cuatro). 2) en una sartén, calentar 1 cucharadita. ghee o aceite por un minuto; agregue los filetes de salmón, con la piel hacia arriba y dorar durante 3 minutos; Voltear, y cocinar unos 3-4 minutos adicionales. 🌶🍯 •• Crujiente de ajo-parmesano hasselback rondas de papa 🥔 (solo al horno una papa hasselback (receta en mis historias) y luego avivó las rondas en el plato) •• Espárragos a la parrilla con parmesano y pimiento rojo
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381 63005 days ago
I was SO EXCITED to be able to share one of my favourite sports with 25 of you lovely people today at my Train Like a Boxer event with @rickel_white 😍 if I'm honest when I first decided to do the event I was genuinely concerned no one would buy tickets, so it was a pleasant surprise to have so many of you as enthusiastic as I am about training! 🤗 Huge thanks to @oneldnclub for the space and all the tagged brands for their generous contributions. I hope you all loved your goody bags! Ps. I'm also on the BBC today with @taltulfitness talking about the impact of social media on mental health - check my stories! WHAT A DAY EH 😭🥰🥰🥰 📷 @rhianedwards and co 😍 #boxing#boxfit#whitecollar#hiit#boxercise