sarstri sarstri

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Sarah Moloney WBFF Pro  🏆WBFF Pro Bikini Diva 🏆Team ACF ▪️For Online Coaching Email: 📧Sarah@ashleycrooksfitness.com 🐺Team @alphalete ⬇️Alphalete Link To Shop

I spy with my little eye something beginning with a..👀👋🏼 Just over 8lbs down and we seeing things🙊
Because I've been so up the walls with work (Should calm down soon) I haven't been able to get any good workout videos for you SO instead I'm going to chat about 'How to make your fat loss feel p*ss easy'🤣 These are a few things I've learned to help you along the way⬇️
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1️⃣You have to be in a calorie deficit BUT don't drop cals rock bottom, start with a nice moderate deficit so you don't feel hungry AF at the start😬.
2️⃣Your new best friend is VEG and SALAD🎉 Don't like veg? Start to like it 😂 Makes your whole life a lot easier, get creative with it too with seasoning/sauces. It's going to up the volume so you feel satisfied after a meal.
3️⃣Leave some room for a treat you fancy that you can't see yourself living without because if you say no unless your a super human you'll probably end up giving in at some stage🙄 Besides makes dieting fun when you know you can still have fun food🕺🏼.
4️⃣Diet Hacks: My favs recently have been👉🏼 Sugar free jelly sachet, @myproteinuk toffee drops + Greek yogurt = 🍦, @cocoa.plus protein chocolate (TO DIE FOR), @fulfil_nutrition protein bar, I'm a sucker for a cold Coke Zero🙋🏼 and lastly @bolerodrinks when I need water and suffer a sweet tooth.
5️⃣Last final tip for today is IF YOU CAN push your breakfast forward (this may take some time getting use to) but if your like me and like a lot of food before bed this is key to stop those midnight munchies🙊 I'll usually have some dark chocolate and coffee in the morning when I'm up and then have my actual breakfast at about 12pm.
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Hopefully this helps some of you out there dieting for summer which I think might have finally arrived today😂😂

Ive had to take a massive step back from lower body training because of my lower back and lack of control with my hips which means no squats or any hip thrusts for a while😭😭 It's made me realise the importance of mobility as at the moment I move like a plank of wood😂 (Literally).
It's also made me realise the importance of NOT ignoring any pains or discomfort while your training because i'm defiantly guilty of continuing to train if I felt pain or just moved to an alternative exercise just so I could get through it and kept ignoring all the signs🙄 and I think we're nearly all guilty of it because we've been bet into the mentality of 'Go hard or go home', 'No pain no gain'.
Listen to your body and stop ignoring what it's telling you🙈.
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My workout from today (Or lack of😂) will be up on my stories I'm just doing what feels comfortable at the moment🤗 .
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Current hair situation is brought to you by college stress🙂

Physique update from my check in over the weekend🤗.
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Honestly I was SO annoyed how the scales wasn't reflecting the work I was putting in, all week it was up a lb then check in it was exactly the same🙄.
This morning though it was the lowest to date so far on this cut so it gave me SUCH a boost🤗🤗.
After seeing the XFS show at the weekend and this low weigh in this morning I'm buzzing😆 Feel like I'm on the right track again🤗.
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Changes this week is just to increase daily activity aiming now for 15k, so I've just been doing incline walking on the treadmill before or after my session (or both depending) because of how SH*T my intensity has been in my training sessions due to my lower back😭.
I've mobility work now to do for my back so hopefully that's on the mend now too🤗.
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1️⃣9weeks until my first ever photoshoot🙊.
2️⃣18Weeks until @wbff_official Las Vegas👙

Two posts where I'm in a dress..what's the story here 😆.
Get up from last night💅🏼.
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Had such a good day up in Derry judging at the XFS show some serious potential for the @wbff_official 🏆 It's also good to get a bit of motivation myself from seeing the competitors up there showing off all their hard work🤗.
I'll always have a soft spot for this show as it was my first show and it gave me the opportunity to compete at the WBFF.
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Well done @noel_smyth_ptc and the rest of the team for putting on a brilliant show as always🤗.
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Dress is @prettylittlething 💛

Stop listening to the opinions around you about how you should look.
Don't let others and the media define what beauty is💜.
EVERYONE is going to have an opinion about how you look now and then how you should look, I'm sure most women who weight-train or when they started weighttraining heard a few people say 'you'll start looking manly/bulky'. There is nothing wrong with women having muscle definition and there is also nothing wrong with women who don't have muscle definition either.
Everyone will have different opinions, different inputs on your physique especially when you put it on social media.
It's something I use to care about, I use to take the negative comments to heart but even if I did change how I looked to please others there would be someone else telling me I looked better before.
The negative comments of how you look shouldn't waste your time, your not trying to please others🤗💜 I love muscle definition, some won't and that's cool!🤗 #backmuscles #selflove .
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Dress is from @dollscloset.ie 💜

When Facebook wants to remind you how lean you were this day two years ago😂🙈👍🏼.
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Obviously this is something that isn't everyday living and I wouldn't want to maintain it BUT it gave me a good f*cking reminder this morning of what I can achieve when I put my mind to it.
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Tomorrow I'm actually traveling up to join the judging panel for the exact show I competed in 2 years ago which was also my very first show (10days out from that show on the left photo) SO excited to see all the competitors and give myself even more motivation for my own prep🤗💜👙

What I post on Instagram VS what I actually look like 😂 Swipe Across➡️.
Who here can't get their head around how fitness inspos still look sh*t hot after their training session? 🙋🏼 I WOULD like to know the secret please🙈.
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I'm all for keeping it realistic on here because a lot of what you see on Instagram is the complete opposite and FOR ME and probably others it can be a little knock on your self confidence if your constantly filling your head with perfect images, perfect life, perfect everything.
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You's all loved the red tomato head on my stories so here it is in full force on my Instagram😂 I think there should be more selfies of what is actually reality🍅.
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Anyways if anybody wants to tell me how I wear my hair down in the gym and train at the same time let me know😂 I haven't figured it yet😂🙈.
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Im happy to show my unedited,no makeup, unfiltered self, on here because I care less and less about what everyone else thinks, happy when I'm a red sweaty head and happy when I'm done up🤗💜

Do you always need to diet to achieve your bikini body dream?
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Absolutely not🤷🏼‍♀️ Online Client above is a prime example of going the complete opposite way.
✅Increasing Calories.
✅More flexibility and Freedom of choice with food. ✅No Cardio.
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Her Hip thrusts have gone from 40kg all the way up to 130kg just over tripling her starting point 😆🍑
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Unsure if you should be on a fat loss phase or lean bulk phase?
Let me know below⬇️

Love a bit of comfort wear💅🏼 Currently on the bus on my way up to Belfast to see @ashleycrooksfitness for a kick up the 🍑 that I need in the gym🤣 Wish me luck because the last time I was up here training there was a few tears😂 .
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🐺Outfit is @alphalete The New Distressed Crop Tops went live yesterday defiantly more for lifestyle wear rather then gym wear🤗 I'm wearing a size Small.
Link to shop is in my Bio💜⬆️ #Alphalete #alphaleteathletics

Hiya Gains👋🏼🙊 April 2015 118lbs ➡️ April 2018 136lbs🍑.
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Got asked the question 'Why do a lean bulk?' under one of my photos so thought I would answer a few common questions about lean bulking🤗.
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1️⃣What is a lean bulk?.
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I call it a 'lean' bulk to not scare some women shitless of increasing calories😂 For me it usually means trying to stay relatively lean while adding lean muscle tissue.
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2️⃣Why do a lean bulk?🤔.
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1. If you aren't genetically gifted with curves 🍑 you use a lean bulk to build some😜.
2. If you've been dieting for an extensive period of time and need a break.
3. For women if you've lost your period it can be a sign that your body needs to come out of a diet for a while.
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3️⃣The MOST asked question: Will I gain body fat? 😬😬.
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You will, but DEPENDING on how you go about your bulk will depend on how much bodyfat your going to gain🐷.
You don't need a 1,000calorie surplus to gain some muscle mass (although I wish that was the case🙃) 200cals above maintenance is enough to start and then see how assessment go.
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4️⃣Should I see strength gains? And how often should I be increasing lifts?.
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💪🏼Yes and how often depends on how advanced you are to your training.
As I got further into my bulk I found it very hard to increase lifts anymore where as the start of my bulk I was increasing a few a week.
JUST MAKE SURE your putting together a program and sticking to it for 8/12weeks so you can actually monitor strength progress - keep notes in a book or on your phone🤗.
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With a lean bulk your in it for the long run because your not going to see changes in a a month or two really🤷🏼‍♀️ For ffs I'm only noticing any difference now 3 or 4 years later 😂😂 .
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💜Hope this helps answer any questions I have gotten and just haven't been able to get back to individually!
I'll do one for Fat loss next if you'd like!🤗
#transformationtuesday

👋🏼 Physique update - Week 12 into my cut and when I said so long bulk life👋🏼🤣.
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SLOWLY moving is all I can say🙊 but loads of time😜 Making small adjustments and not doing a drastic 16 or 12 week prep is hopefully going to help maintain a lot of my muscle mass AND maintain my overall health too (particularly my cycle and getting my period). The first prep I done I lost my period I think the second month in! Which is obviously not ideal whatsoever so aiming to avoid anything like that this time🤗.
After watching all the competitors at the @wbff_official in LA over the weekend made me a little ball of excitement🙊😍 and gave me loads of bikini ideas and colours 👀🙊🙊.
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Nothing changing going into this week so far but probably going to start doing some sort of posing again to build up my confidence and sass💅🏼 because I have zero sass naturally 🤣🤣 I'm super excited to just get a leaner and actually SEE if I've made improvements since the last show and SEE if the 10+ months bulking last year will be evident🙈🍑.
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P.s if you didn't see some of the AMAZING bikinis and theme wear at the LA show have a look at their Instagram 😭😭😍 #Wbff #WbffWorlds

Something a bit different for you's to try🤗🔥.
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I realise with a lot of my workouts it requires people to have about an hour or more to spend in the gym and also sometimes the workouts might be daunting for someone new to the gym!.
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Here's a Lower Body Barbell Focused Workout🍑⬇️ You can do as many rounds as you like/have time for - You can also use a smaller barbell (10/15kg) or the set up I have here.
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1️⃣ Warm/Activate your glutes before hand using a resistance band/bodyweight.
▪️Good Mornings 10reps.
▪️Sumo Stance Squat 20reps.
▪️Narrow Stance Squat 20reps.
▪️Split Squat 15reps each leg.
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Perform as show in the video and rest 1 or 2mins between rounds depending on how sweaty you want the session to be 😂.
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You can click the save button or screenshot it so you have it when you want to try it! If you do give it a go let me know how you get on by tagging me🤗💜.
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P.S Before anyone says I already realise my heels and ankle mobility is BAD on my squats..something I am working on🤗

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