#girlgains

MOST RECENT

Boxing class in Amsterdam done! Always nice if you match well with the couch afterwards 😂 My shins are already turning blue and purple though..ooowh curious to see how it looks tomorrow..aiaiai #boxingclass #girlgains #strongerfasterbetter #blueshins #susana #amsterdamdays #vondelgym #boxing #workoutoftheday #crossfitgirls #womenwhocrossfit #workoutdone #amsterdamworkout

It's Wednesday & I feel like the week is dragging! I am on the way to the gym for a chest session with Calum 💦💦 notbsure if I need x1000 coffee or a week sleeping! ANYWAYS THESE SWEETS ARE FROM LAST WEEK 🍭 ALL THE LOGS 👀 WHICH ONES WOULD YOU PREFER? THEY ALL THE BUZZ SWEETS

p i c k n m i x l i f e

#girlgains #inspo #eattogrow #bulking #cutting #lean #macrotracking #myfitnesspal #girlswhoeat #girlswholift  #macros #iifym #inspo #fitspo #fitfamuk #fitnessblogger #health #balance #flexibledieting #dedication #protein #carbs #healthyfats #foodporn #foodisfuel #foodgasm

It’s okay not to be on top of your game 24/7 💆🏽‍♀️
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A lot of people think that if you’re into fitness you can never go off track with your diet and you need to smash it in the gym every single day 🏋🏽‍♀️ But it’s not physically possible to be on top of your game 24/7 🙋🏽‍♀️ You’re not always going to have motivation for the gym and you’re not always going to be able to resist temptation when it comes to takeaways and cakes 🍕🍩 and that’s perfectly okay
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Monday morning I didn’t have the best legs session, I was seriously lacking motivation 😴 and yesterday I didn’t bother to go to the gym because I just wasn’t feeling it 🙅🏽‍♀️ but today I’m feeling refreshed and motivated and this morning I smashed a shoulders and HIIT session 💪🏽
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Sometimes you just need a few days off...and that’s perfectly alright ✅💆🏽‍♀️

Mixing things up a little this week and throwing in a couple of full body sessions. Started today's with 4x10 back squats 🤢🤢 Don't normally train full body but enjoyed doing something a little different.
Back squats 4x10
Push press 5x5
Bulgarian split squat 4x8 es
BB bent over row 4x8
DB hammer curls 3x10 es SS BB skull crushers 3x10

Followed that with 15mins incline walk 😓😓 #fullbody #gains #gains4girls #girlgains #girlswholift #stronger #strongnotskinny #strengthtraining #mumswholift #fitmum #goals #humpday #girlswhosquat #motivation #ukfitfam #fitspo #health #fitness #lifestyle

So I’m a little late to the party on mental health awareness week sorry! I just didn’t really want to talk about it until now 🤷🏻‍♀️ but that’s my choice!
So on Sunday I found myself in a position that I’ve never been in before and it was pretty awful for me I won’t lie, I had my first ever panic attack in a public place but luckily for me there weren’t that many people around me to see it 😅 there’s a combination of factors that brought it on but mostly put down to anxiety and some body dysmorphia I guess? For me I’ve never had a panic attack in public and it was actually pretty scary to not be in a comfortable familiar place that I know and I’m with people I know, some people have to deal with that on a daily basis where as I only suffer from it once in a while now, it use to be a lot more frequent for me until I learned how to control my negative thoughts with meditating and mindfulness which I know most people mock and laugh it off but trust me, do it every day for a month and you’ll see how much your mental state improves!! 🙌🏼 When I feel those negative thoughts, feelings and fears come creeping back I always think about the amazing people around me that inspire me, the people I’ve lost emotionally and physically and the cool shit I’ve done and how scary some of that was to do and how I’ve over come all the other problems in my life so far that have been wayyyy harder than the moment I’m in right here right now!! ☺️ A lot of people are battling demons you have no idea about so be kind to everyone. Like the dahli Lama once said “be kind whenever it is possible, it is always possible” ☺️
P.s I had no photo to post with this so here’s me hugging the worlds biggest pineapple 🍍🤪

Gone all in with a bold lip colour (ok it was free from @thebodyshop). I am Barcelona ready girls 💃

#boldlip #bestme #girlgains #hannahsfit30s #myfit30s

Decisions, decisions... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀#fitfam #fitnessgirl #girlswholift #fit #fitgirl #womensfitness #ladieshealth #bootygains #gymlife #trainhard #fitnessmotivation #girlswithmuscles #fitgirlinspiration #girlgains #weightliftinggirls #fitness

Happy humpday 🤗 who knew the booty could still look peachy in joggers 🤷🏼‍♀️🍑 training bi’s and tri’s tonight however and also attempting some HIIT 💦 (pray for me😩)

Okay so here’s something new, a post NOT all about fat loss. 🤔
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Even though I partake in the annual cutting season and do my fair share of joining in on the diet chat, sometimes it can be really consuming being reminded of fat loss everywhere I look. 😒
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I can’t help but feel like a complete contradiction of myself around this time of year because I truly believe women should focus on being more and not less. But, having said that, I’ve got goals. I have physique goals, because this is my passion and I love the bodybuilding side to weight lifting, and I also have strength goals relative to my body weight.
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Sometimes when I can feel myself getting hung up on defined abs and getting those poppin’ delts, I remind myself that this short term phase is all so that I can be the best version of myself long term.
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#girlswholift #strengthfeed #girlswhopowerlift #iifymgirls #fitfam #fitfamuk #strongnotskinny #flex #summershredding #fatloss #fitspo #girlswithmuscle #girlswithtattoos #bodybuilding #girlgains #motivation #thickthighssavelives

Find someone who looks at you the way I look at pizza 😍🍕
But seriously tho, the all you can eat buffet at Pizza Hut has been the highlight of my day! I'm all about preaching balance, and this is exactly what I'm about. You can eat ya veggies AND ya pizza! Do what makes YOU happy and what works for YOU!
I never look at food as a 'cheat meal', it's just food and what I decide I'm gonna eat🍴
Labelling food as a 'cheat' instantly puts up a negative relationship with food, and that's not what we want! We want to LIVE and LOVE!!!❤️
👉🏻 Check out the S'mores cookie dough I also had because I'm still drooling😍🤤

Benefits of overhead pressing...⠀
☝🏻Overhead pressing requires our stabilising muscles to kick in and create a strong posture and torso. It activates the rectus abdominis, external oblique, and erector spinae.⠀
☝🏻The prime mover in the overhead press are the anterior/medial deltoids, which are the front/center part of your shoulder muscle. In addition, the overhead press will strengthen the posterior deltoids, which a lot of upper body exercises fail to do. It’s common to incorporate all of the deltoid heads in various pressing movements, but not equally.⠀
☝🏻A strong overhead press will equate to a strong bench press. These lifts both utilize similar musculature, but one is from a horizontal body position, while the other is vertical.⠀
☝🏻As a population we spend a lot of our time in a flexed position (sitting at desks all day, hunched over phones, etc). The overhead press will strengthen the back and torso by requiring the athlete to resist going into hyperextension of the lumbar. This will strengthen the erectors, obliques, rectus abdominis, deep core musculature, and will improve sports performance.⠀

#Girlsgonestrong #strongwomen #womenwithmuscle #liftheavy #strongisthenewskinny #fitnessgirl #fitchick #fitnesslife #gymtime #womenshealth #shelifts #sheliftsheavy #strongereveryday #befit #befitfam #beyourown #strengthtraining #girlsthattrain #femalefitness #fitgirlsguide #girlgains #womensupportingwomen #hypothyroidism #strongnotskinny #fitso #fitsporation #strength #chickswithmuscles #fitfemales #girlsthatworkout

Throwback to these creamy peanut butter cups because I’ve decided to make some over the bank holiday 🤤 Recipe (makes 8):
1️⃣ Melt a bar of dark chocolate with 1tbsp coconut oil, pour into a lined cupcake tray and pop in the fridge to set.
2️⃣ Mix peanut butter with a squidge of maple syrup or honey, and a little almond milk. Roll into 8 little balls and flatten. Add them on top of the chocolate later once it’s set.
3️⃣ Melt a second bar of chocolate and 1tbsp coconut oil, then pour into the cups. Top with some cacao nibs. Leave to set again then eeeeeeeeat 🤤

With all the stress going on with my health & the added stress of dealing with our NHS 🏥 There’s days where I don’t care how sick I feel I’m going out on my bike 🚵🏻‍♀️ As some of you know I have had the WORST experience with the NHS. I feel really really let down at the moment by all doctors involved. I’m in limbo not knowing when or where my next appointment is now because they mucked up my appointments this week by sending me to the wrong people TWICE! This is after them sending my referral on the 2nd May to the completely wrong place! I feel the system has failed me and I’m getting really fed up with it now, it’s so hard to stay positive when you spend hours on the phone every week on hold to hospitals and GP surgery’s going round in circles. It’s enough to drive someone crazy!!!! 😤 It’s a good job I’m a kick ass strong woman that can handle anything that gets thrown at me #strongwomen

Summa time grind

Back attack on a Wednesday (although this is fake news as I trained legs today 🙃) forever pulling some great facial expressions 😂 Swipe for the full workout ➡️

Assisted pull ups 3x8
Negatives 3x3
Barbell rows 3x8
Deadlifts (needs work but my heaviest yet at 67.5kg 🙌🏻) 2x8 light and 2 sets of heavy
Seated cable row 3x10
Bicep curls 3x10

#workout #backandbiceps #gym #pullups #deadlifts #fitspo #gymgirls #girlswholift #girlgains #healthylifestyle

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