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Katie Scarlett Lolas  🌏 Sydney 😊 Health & Happiness 📲 Sweat With Kayla 🔥 F45 Training 👸🏽 Meal Prep #LLmealprep 🍃 Team @Tropeaka

Workout ✅ Breakfast ✅ Full Body Massage ✅ - Keeping healthy and active this weekend. What are you doing for you, today? 😏👊 #activeliving #bbg2017

Walking into the weekend like 😜... Happy Friday y’all ❤️😘 #mauritius #missthis #friyay

Here’s my nice-cream recipe from yesterday 😍. I’ve been buying boxes of fresh mangos and freezing the leftovers before they get too ripe. Makes for the BEST kind of sweet treat, especially since it’s heating up here in Sydney ☀️🤗.

. ⭐️1 cup of frozen mango pieces .
. ⭐️1 tbs of @tropeaka vanilla lean protein .
. ⭐️1 tbs of @tropeaka coconut water power .
. ⭐️Splash of water (the less water you use the
more ‘ice-cream like’ the texture will be 😏👌) .
. ⭐️ BLEND and top with with fresh fruit and nuts/grains you have at home. I used raw buckini, strawberries and blueberries on mine. SO easy 😍!!!
I also have a promo code for 15% off your first @tropeaka purchase if you're keen to try their stuff 😏 Code is: LOLAS15OCT (expires October 30th). I love them, they’re the best! #notsponsored #justobsessed #whatsonmyplate

Sometimes you just have to remind yourself of how far you have come and why you decided to change your lifestyle so can persevere 👊. I went from feeling weak and self-conscious to consistently feeling strong and confident 😏💪. I might not be the fittest, strongest or most ripped woman around, but I am in competition with no other person other than myself. Work towards being better than you were yesterday. Compare yourself to no one other than yourself ❤️. You’ve got this, keep going x.
#transformationtuesday #consistencyiskey

Start the week STRONG, finish the week STRONGER👊. .

I started back at training strong and sweaty with BBG abs, pre-work and a session of F45 cardio after. For me, Monday’s are about giving 100%. .
And here are few of your questions answered. If there’s anything else you’d like to know, just comment below, I’m happy to share 😘. .

Q. How did I stay healthy on my honeymoon?

A. I enjoy eating healthy and nutritious foods, so my meals were always filled with colourful veg, fresh fruit, lean protein etc etc. But I didn’t focus on maintaining any exercise regime or watching what I ate. During my trip being healthy meant completely relaxing, letting go and enjoying myself…. and if that meant having an extra serving of dessert or two, then that’s exactly what I did 😏🍦🍰🍮🍭🍩. I deserved it, I worked so hard .

Q. What exercises do you recommend to lean out bulky legs?

A. Unfortunately, there’s no easy answer to this one. You’re never going to find a single exercise that transforms one part of your body. Any physical transformation comes from a combination of healthy eating and whole body exercises. Stop looking for a quick fix, talk to a personal trainer and or nutritionist and tailor a program that works for you and your overall health and fitness needs. .

Q. What advice do you have for someone starting BBG for the first time?

A. There’s a lot I could share on this topic, but I’ll leave you with this - don’t be afraid to modify the exercises to keep them at a level you can manage... for however long you need. God only knows it look me a few rounds to even be able to manage one full push-up. Consistency is key and with each round you’ll gain strength. .

Q. What’s the best thing to eat after a workout?

A. A combination of protein and carbs to help with muscle growth/repair and to replenish glycogen levels. I like eating things like egg with avocado on burgen bread, salmon and sweet potato or tuna on soylin burgen bread.

✨Fail to prepare, prepare to fail✨

Why don’t I count calories or macros you ask? .

Because it’s terrible for my mental health and can lead to obsessive, unhealthy behaviour and thinking. I appreciate that it works for lots of people, but if you’re anything like me, placing any kind of restriction on yourself leads to self-sabotaging behaviour and obsessive thinking. That’s why I aim for balanced, regular meals, which include healthy carbs, fats and lean protein to keep me full and feeling satisfied. Find what works for you xo.
For this week’s prep I’ve made for: .
❤️BREAKFAST - overnight oats w/unsweetened almond milk, oats, seedless purple grapes, blueberries, cashew nuts and pumpkin seeds.
💙MORNING SNACK - Chobani yoghurt and a banana. I’ve also got @tropeaka Boost energy and strength protein powder handy if I need an extra little something. I just mix 1 tbspoon with unsweetened almond milk.
💜LUNCH - shredded roast chicken breast, danish feta, quinoa, spinach leaves, purple cabbage, green beans, red capsicum, blueberries and carrot, dressed w/lemon, paprika and splash of lite extra virgin olive oil. .
💚AFTERNOON SNACK - new @Aussiebodies whip’d low-carb protein bar. They’re chocolate coated with a lightly whip’d fudge centre and they’re delicious! My favourite flavor is boysenberry.

Containers from @mealprepaustralia. .

Lady Lolas Meal Prep #LLMealPrep. .

Get preppin’ xo

The only thing I’ve enjoyed about being home from my trip is being able to make my own smoothie bowls again 😂❤️🙌. For this one I just mixed 1 fresh banana, 1 cup of frozen blueberries, 1 cup of frozen raspberries, 1 tablespoon of @tropeaka lean chocolate protein, 1 tablespoon of @tropeaka cacao powder and topped with raw buckini, fresh mango, strawberries and blueberries 🤤 🙌 #deliciousness #whatsonmyplate

✨Realistic Goals + Q&A✨
Hi 😍👋 I’m finally home! After over 14 hours of flight delays, two sleepless nights and heading straight to work on Monday morning after stepping off my flight, needless to say, but It’s been tough😅! I had these grand plans to get right back into training on Monday night, but it’s now Wednesday evening and there’s no way I’m making it back this week – I’m exhausted. I’ve decided to avoid any high intensity exercise until at least Monday. That should give me enough time to get back into healthy eating habits and catch up on work - so it’s all LISS and chill from here on in 😎💪. It’s important to listen to our bodies and avoid pushing ourselves if we’re not feeling well or not in the headspace. I know as much as I want to be exercising, If I start back feeling this way, it will more than likely lead to an injury 🙈 trust me I know, because I’ve done it before haha. I want you to look after yourselves, set realistic goals and don’t be hard on yourself if you need to take a week off here and there to spend time managing other aspects of your life! It’s all about creating balance, right? Anyway, I haven’t done this for a while, but I thought I’d do a Q&A, so if there’s anything you’re curious about in my life and want to ask me, please comment below or inbox me and I’ll respond in a post for everyone to read x

Flight back to Sydney’s been delayed 🙈. I may or may not make it to work on Monday morning.... Not entirely devastated about it either 😜. #projecthoneymoonbody #paradiseextended #mauritius

✨Train hard, play harder ✨. My last full day in paradise 😏🌴🐠☀️🌈. See you soon, Sydney xo #mauritius #holidayspam #projecthoneymoonbody

A HUGE Happy Birthday goes out to my handsome husband, the man behind 99.99% of my Instagram photos and also a huge part of my happiness 😂❤️😍. I love you, SG xx

Self love isn't selfish, it's important. Make yourself a priority today ❤️🙏 #healthymind #healthybody #balanceiskey

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