kelllong Great morning despite the freezing temperature :) was the first time I trained where the bar was so cold it was painful to hold lol️and despite working to fatigue I never felt warm. Any who got in my day 9/31 handstand early and it felt strong even had another 3 second off the wall moment! Yay! #niche31handstands #nichecrossfit #nike #thebrave @thebraveproject @range_of_motion #handstands #crossfit #fitness #instagramfitness #personaltrainer #practice #motivated #winter #perth #australia #brrr 4d

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kelllong Home from a long day at work, showered and comfy in my sweat pants it was time to hit a handstand for day 8 of my 31 building on strengthening and improving. #niche31handstands #nichecrossfit #bonds #fun #fitness #chickswholift #traineatsleeprepeat #crossfit #instagramfitness #handstands #sport #personaltrainer 5d

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kelllong I think this is day 4 for me had to focus on pointing toes getting vertical hollow back and today squeeze glutes and quads. Along with calf cramp I got very dizzy coming out of it lol I think all the isometric holds effect my low blood pressure lol all good enjoying the practice! Thanks #niche31handstands #nichecrossfit #handstands #crossfit #fitter #fitness #chickswholift #instagramfitness #motivation #blackmilk #blackmilkclothing #harrypottertights #snitch #fun 1w

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kelllong I practiced pointing my toes keeping my back hollow abs and I practiced entering the handstand with a straight leg pointed toe ( got a cramp in my calf first go lol )in and am proud of pic on the right as for a few seconds I had a solid stand with no wall contact! Yay! And it's only day 3! This focus thing may just work! #niche31handstands #nichecrossfit #nike #blackmilk #blackmilkclothing #blackmilkcatsuit #supermantshirt #handstands #rangeofmotion #workingweaknesses #crossfit #chickswholift #olympiclifts drills first then handstand fun #instagramfitness #personaltrainer #lifestyle #fitmum #fitness #motivation #inspiration 1w

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kelllong I'm embarking on improving several skills and handstands are one of them. So I thought if join in the fun with Niche Crossfit and do their 31 day handstand challenge here's my first day ( I'm a day behind but I'll catch up ) #niche31handstands #rangeofmotion #workingweaknesses #traineatsleeprepeat #handstandpushups #handstands#nichecrossfit #crossfit #sport #live #love #happy #healing #personaltrainer #perth #australia #wonderwomantights #wonderwomantshirt 2w

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kelllong How my youngest prefers to Crossfit, hanging with his coach @lucasual He was watching his brothers and dad box jump, sit up and plank for rounds and time after deadlifts and walking weighted lunges. Great box RAW EDGE and great coach! #crossfit #perth #australia #family #sport #familytime #fitness #fun #love #laughter #lifestyle #learning 2w

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kelllong Winter️trench coat time. Off to the theater to see Grease the musical my son capturing the evening well...a flurry of colour and music #traineatsleeprepeat #trenchcoat #winter #perth #australia #personaltrainer #son #family #chickswholift #crossfit #healthy #happy #fitter #instagramfitness #portmans #cobaltblue #girly #weighttrain #sport #lifestyle 2w

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kelllong I love this girl! She is a super woman inside and out. A beautiful friend. An inspiration to everyone she meets. Denae cares about everyone and always try's to lift up those who are training around her, she wants others to hit their goals just as much as she enjoys hitting and surpassing her own goals. A true blue Aussie with loads of guts and determination. I can't wait to watch her take center stage at the Crossfit games this year. #denaebrown #crossfitathlete #strongwomen #happy #healthy #traineatsleeprepeat #reebok #instagramfitness #inspiration #sps #chickswholift #fitness #fitter #fitmum #friends #crossfitgamesbound #crossfitgames #motivation #shine 3w

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kelllong A Sunday afternoon well spent. Snatches, toes to bar, toes through rings and pushups....110 of each eek! I already feel sore lol. #blackmilk #catsuit #nike #traineatsleeprepeat #snatch #toestobar #pushups #personaltrainer #live #love #healthy #healing #crossfit #dreaming #chickswholift #instagramfitness #willpower 1mon

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kelllong Sweet Potato Brownies! I set everyone at the studio a cooking challenge in the attempt to show people you can still have treats and enjoy life and through moderation and healthy choices stay lean mean lifting machines!!
This is my attempt at the recipe and I just got my kids to eat potato in a dessert!! Winning! #sweetpotato #brownies # #coconut sugar #almondmeal #eggs #eatclean #traineatsleeprepeat #vanilla #cinnamon #cocoapowder #yummy #crossfit #dreaming #healthy #healing #happy #personaltrainer who lives her job
1mon
  •   riiseaboveall OMG @kelllong what's the recipe? I love sweet potatoes so I'll love these. 1mon
  •   kelllong Ill post it tomorrow for you I'm off to 😴sleep :) it's very simple the longest part is baking the potato till soft. Take care 1mon
  •   kelllong @riiseaboveall I haven't forgotten you ill post it I promise! Xo 1mon
  •   riiseaboveall @kelllong yaa great!! I would love to make it. 1mon
  •   kelllong @riiseaboveall :) Sweet Potato Brownies:- what you will need :- a pinch of salt ( I used sea salt ), 1/4 teaspoon cinnamon, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder ( gluten free ), 2 1/2 tablespoons of cocoa powder, 3 tablespoons of coconut flour ( I used almond meal ), 1/2 cup of truvia ( I used coconut sugar ), 1/4 cup of melted coconut oil, 3 eggs whisked, 1 medium sweet potato. How to make it:- pre heat oven to 200 degrees and bake potato until soft, remove and mash. Turn oven down to 180 degrees and add truvia, vanilla, whisked eggs, and coconut oil. Mix. Add remaining ingredients mix and pour into shallow baking tin. Cook for 20-30mins until toothpick comes out dry when tested. Cool and enjoy. I hope you like and they turn out well thanks for your patience. Xo 1mon
  •   riiseaboveall You're so great and thank you for posting it. I can't wait to make them. I'll tag you when i do. 1mon
  •   kelllong Looking forward to it 1mon

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kelllong My first Crossfit comp was yesterday. Great day thanks to my awesome team mates Leanne and Kelly. Three v's Three beginners :) nerve wracking, painful and exhilarating all at the same time. I love this sport! #crossfit #rangeofmotion #sprints #skipping #skipping #press #squatcleans #sledpush #snatch #handreleasepushups #crossfit #dreaming #traineatsleeprepeat #personaltrainer #live #healthy #happy #healing #love #blessed 1mon

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kelllong Loved being back at Fly Gym tonight! Aerial Fitness what an awesome stretch and unwind time. My gorgeous instructor Emma was so helpful and a ray of sunshine on this rainy autumn day :) took my Blackmilk catsuit and comfy crop out for their first training session...success! #blackmilk #raftersaerialfitness #catsuit #croptop #crossfit #flexibility #traineatsleeprepeat #stretch #strengthen #relax @blackmilk #chickswholift #personaltrainer #live #love #healthy #happy 2mon

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kelllong A week of wonderful training with great friends and great coaches Here I am today Christening my new Nike Romaleos II shoes from #ironedge for my new journey of Olympic lifting. Back squats and front squats with the awesome @lucasual wish I was on holidays every week! #frontsquats #backsquats #nikeromaleosII #olympiclifts #holidays #friends #newshoes #instagramfitness #fitness #crossfit #chickswholift #live #love #pullups yesterday #squats today perfect 2mon

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kelllong Homemade Drovers Pie. Mum & son dinner night on Monday was mince and potato pie, yummy! Just what one needs on a cold Autumn night. #cleaneating #redpotato #mincelamb #peas #carrots #onion #spices #crossfit #traineatsleeprepeat #instagramfitness #family #love #live #healthy #happy #chickswholift #qualitytime 2mon

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