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does this dress make me look like a spice girl? ✌🏽🇬🇧💋 #londoncalling #posh #latergram

••SWIPPEEE•• I missed the timeline for #transformationtuesday but there’s not only one day of the week to show your progress- so here I am a girl on the left who was 2 months postpartum to a soon to be mommy of a two year old?!? I’m so proud of the body I’ve built, the time I’ve put in and failures I’ve turned into success💪🏽 #InspireAndAspire

#starwars gym selfie at #onetakefitness
Since im off to see the midnight showing off the new film tonight #gym #fit #weights #deadlift #ffs #fitness #weightlifting #girlsthatlift #wls #gymfam #ponesfitnessjourney #ponegetsfit

California Cobb Strawberry Salad🥑
📌PIN it! http://cleanfoodcrush.com/california-cobb/
A Bright Salad is just as welcome at my house in December as it is in the Summer (especially with the name California! 🌞 #SendingLove 💕) Ingredients for the salad:
Serves 4
8 cups Romaine lettuce, chopped (or spinach or lettuce of choice)
2 cups Strawberries, chopped
1/2 cup Feta cheese, crumbled (or blue cheese)
1/2 a medium red onion,
chopped
1 Large Avocado,cubed
Optional:
Sliced fresh cucumber
2 large Lemon Pepper Chicken Breasts , cooked and sliced
Arrange salad ingredients on plates.
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Lemon Pepper Chicken Instructions:
2 large chicken breasts
Juice of 1 fresh lemon
1 Tbsp avocado or olive oil
Zest not rind of 1 fresh lemon
Sea salt to taste
Freshly ground black pepper to taste (I use a lot of pepper for these!)
Combine marinade ingredients, pour over chicken & coat well, either in a glass bowl or Ziploc.
Let marinate for 1-4 hours in the refrigerator.
Remove, let sit on counter for 20 minutes.
Sauté in about 1/2 Tbsp additional oil on med/high for about 4 minutes per side until cooked through. Wrap in foil to keep moisture in while arranging salad.
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Avocado Ranch Dressing:
1/2 cup plain Greek yogurt
1 medium avocado, peeled and cored
2 Tbsps fresh lime juice
1 clove garlic, minced
1 Tbsp chopped fresh parsley
2 tsp chopped fresh dill
2 tsp chopped fresh chives
1/2 tsp onion powder
Sea salt and freshly ground black pepper, to taste
4-6 Tbsps unsweetened almond milk, as needed
Add all dressing ingredients except for milk to a food processor. Pulse until blended, scraping sides often. Add in milk 1 Tbsp at a time to reach desired consistency. Store in refrigerator in an airtight container for up to 5 days.
🍓Rachel
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📌PIN it! http://cleanfoodcrush.com/california-cobb/
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This in fact a #tbt a whole 24 hours early; I may be a #healthyAF vegan but even I can't regrow hair that fast 😂I've had no time to take any pictures over the past few days during the entire THREE hours of daylight we are getting now that winter is well and truly upon us 😫But it won't be long until I can focus more time on social media to share my passion and knowledge for health and fitness (and be the absolute nutjob that I am on my insta stories) 🤙🏻😉

Okej jag förstår nu innebörden av ett bra ljus vid bilder😜 jobb från 06-18 och ett bröstpass avklarat. Hem och göra lite foodprep för imorgon, få i sig lite mat och sen sova👌

I've spent the past few days feeling really uncomfortable in my own skin, really frustrated with being sick, and ready to jump on here and talk about how bleh I've been feeling.🙄 Then I realized it's about time I snap out of it.🤘 I forget sometimes how lucky I am to be where I am, who I am, and do what I do. I'm usually the girl who's kind of just in love with being alive, and it's honestly the best feeling in the world so I'm gonna get back to doing that.😋🤗 Sometimes we drift, sometimes we get pulled away unknowingly from the path we were on. Sometimes it just takes a quick reality check and a decision to reset our mindset and get back to killing the game 😉🤙 Life's short, let's make it a good one. ✌️Love y'all to pieces 💜

PS Editing my Q and A today so be on the lookout for a new YT video 😬
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. 💕@officialpowerbuffgirls 10% off KEA10
🎥YouTube: Charlena Kea

MOST RECENT

there are the ones who train for the summer and the other ones who train for their bodyhealth. who are you?
#365days #bikinifit #fitfam #fitgirl #girlsthatlift #gymgoals
#bodygoals #fitnessmotivation
#fitnessgoal #fitnesslover

you believe in me when i dont believe in myself, you cheer for me & support me every single day

i am forever grateful for our effortless, genuine & lifelong friendship

i love you, appreciate you & i am so incredibly proud of you & all you have accomplished so far

the future is bright my girl & i am so excited to share it all with you

@just_a_mumma_trying_to_get_fit thank you❤
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#girlsthatlift #girlswithmuscle #lovetheskinyourein #fitwife #fitlife #fitnurse #girlboss #bossbabe #muscleworx #mw4her #bodybuilding #goals #gains #growth #progress #journey #athlete #fitnessmodel #sportsmodel #nurse #wellnesscoach #skinnyvsstrong #health #happiness #lifestyle #balance #nutrition #fitness #wellbeing #lovethelifeyoulive

👀😳 great arm 💪

If you are going to be feeling guilty about indulging and not fitting in all your training over the festive period - change your mindset! Food isn't a reward and exercise isn't a punishment !! Life is all about balance and if your in that mindset it's unhealthy and you need to take a step back and ask yourself what are you on this journey for, what is important to you? Eat and train to fuel and look after your body but also allow yourself to live and enjoy life! #7sleeps

Happppppy f*cking birthday. Apparently couldn’t even summon up a smile for my birthday, but currently consuming my bodyweight in food & wine, so anyone that knows me, knows I couldn’t be happier. Thanks for messaging 💜

Nothing says #health quite like an acai bowl

🍊 MOOD ON A MONDAY 🍊
Pure, vibrant, and exuberant

I didn't realise how much progress I'd made with my shoulders until a couple of people at the gym pointed it out.
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It just goes to show if you keep working away at it, the results will speak for themselves. Even if some days it feels like you're not getting anywhere. The secret is to keep going and never give up. •••
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#somanysecrets #trainhard #workout #activeliving #nevergiveup #fitnessjourney #lornajane #movenourishbelieve #igfitness #strongnotskinny #girlsthatlift #fitmum #fitfam #weighttraining #fitness #strengthtraining #strongbody #fitspo #determined #instafit #wellness #wellbeing #healthy #oxygenmagau #girlwithmuscle #teamlimitless

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DON'T MISS OUT! 💪 Click the link in our bio to get your FREE fitness accessories now! 😱 You only pay for shipping! HURRY! LIMITED TIME ONLY!

Keep going .. 😍
📸 Original image @amandaeliselee

Weighted (ring) Pull Ups.

1. False grip (train good habits early!).
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2. Use a bumper plate instead of a kettlebell to look more impressive.
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3. Keep tight and straight tension in your whole body with toes pointed (not like me with knees creeping up).
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4. Rings Turned Out (RTO) at the top to train the transition for a ring muscle up... and to be a little extra.
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#falsegrip #ringwork #pullups #gainz #gainzmas #motivationmonday

The only weight I want on my shoulders is the weight that I physically put there. Working on bettering myself holistically. #fitness #girlsthatlift #progress #mentalclarity #watchme #daybyday #anytimefitness

Currently lying in my bed after feeling like crap all day🤒. Didn’t gym and my whole body is aching. Lost my appetite a bit as well which is something I never thought id say lol. How’s that for my first week free of exams 😢
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Anyhoo since I’ve not got much else exciting to report I thought I’d remind you that @idealfituk have 3 brand new protein flavours! Matcha, Chai and butterscotch. There’s also 25% off all their proteins just now so check out the link in my biooo 👉🏻👉🏻 @stephbeirne_fit
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Plus u get this cute lil shaker for free 🙋🏼‍♀️
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Hope you all had a better Monday than mee 😰💜

💪🏽🧡 MONDAY MOTIVATION 🧡💪🏽 •Back In The Studio Taking Photos 💁🏽‍♀️ & Doing Some Resistance Band Training - Some People Ask Me Why I Just Go To The Gym To Walk On The Treadmill & Do Some Recovery Work When I Can Do It At Home - WELL. You Don’t Feel The Same At Home • In The Gym I’m There To Workout And Concentrate • At Home All I Think About Is Food & My Bed 😆

live every day with gratitude. your heart is beating, your lungs are full, you are here and capable of anything 😌✨

EXACTLY MY POINT!....THAT'S WHY I'M SO BLESSED, BECAUSE I NEVER GAVE A DAMN OR EVEN ENTERTAINED THE THOUGHT ABOUT WHAT SOMEONE HAD NEGATIVE TO SAY ABOUT ME.....WHY WORRY, WHEN THAT'S THEIR PROBLEM 🤔....GET MONEY AND MIND YOUR BUSINESS ✊✊....(now back to this benchpress) 💪
#mondaymotivation #aesthetics #beastmode #bodybuilding #biceps #dedication #girlsthatlift #shredded #determination #excercise #fitnessaddict #f4f #gymflow #gymlife #lifting #healthy #gains #instafitness #instagramfitness #inspiration #fitnessmotivation #instafit #gymrat #fitspiration #legday #igfit #weightlifting #fitfam #motivation

One of my favourite ways to end a glutes + hams workout. Banded kickbacks. So simple but really burns after a solid session 👌🏼

Love me a weights session! Back and bicep today 💪🏻 #girlsthatlift #weightwatchersuk #healthylifestyle #exercise #weighttraining

What do you think of this pic? tell us👇
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- There is no elevator to success, You have to take the stairs ______________________________________________________________________________________________#me#girl#selfie#pictureoftheday#mondaytraining#december#workout#healthyliving#healthychoices#training#fitgirl#abs#abstraining#fitness#fit#shoulders#gym#girlsthatlift#fitnessgirl#enjoythejourney#healthy#health#strong#bodypositive#

It was all about targeting #thebooty last Workout! Combo of resistance loop, ankle weights & dumbbells 🔥was a tough one, but gotta love every second for them #bootygains 🍑#blonde #fitgirls #bootyworkout #resistancebands #ankleweights #kickbacks #hipthrusts #curves #girlsthatlift #fitmoms #igfitness #fitchicks #goodlifefitness #usmanalifit #squats #legs #lift #strengthtraining #guelph #guelphfitness

🎅XMAS GIVEAWAY TIME🎁
Here is the first giveaway of our Christmas Giveaway Week! For your chance to win everything you see in the photo, follow these steps:
1. FOLLOW our page!
2. RE-POST this post!
3. TAG a friend in the comments section below!
Head over to our Facebook and Twitter pages for extra entries! Winner will be chosen and announced tomorrow evening! Good luck everyone!!🤞💕

Already started thinking about my goals for 2018. One of them is to be accountable again, it definitely helps me to stay on track & keep progressing so I’ve already taken action & signed up with a new coach from 1st Jan. So excited 😬 Anyone else set any goals for next year yet? If you have, I want to hear them!👂

Always in some sort of camo 💁🏼 #mirrorselfie#girlsthatlift

Fun times at @lesserismoore Christmas party!🎄🎁🎉 #bahhumbug #merryXmas #mcm

#MondayMotivation Just finished a back focused circuit workout and wanted to touch on a few things. I mentioned when I first started keto, about 5 weeks ago, how my gym workouts suffered a bit. Over the past couple of weeks I have noticed how my strength is starting to come back and I actually feel just as strong right now than I did before when I was eating almost 300 grams of carbs🧐 what?! Also I have been going on a 30 minute run once a week and where before I would get exhausted after about ten minutes, now I can go straight through without stopping hmmm interesting….🤔 How could this be?! Science talk below 👩🏻‍🔬
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The longer you are in ketosis, the more “keto-adapted” you become. In other words, your body becomes more and more efficient at burning fat and using ketones for fuel. This is currently what I am experiencing and will continue to experience the longer that I am in ketosis. Also, the more fat-adapted you become the better your body becomes at utilizing the amount of glucose that you have left in your system i.e it becomes extremely efficient with the carbs that do remain in your muscles and will use a lot less during exercise. One thing I will note, when it comes to anaerobic exercise (like high intensity interval training) I do still notice a large decrease in performance, which makes sense. In anaerobic exercise, carbohydrates are the primary fuel for the shorter burst of energy that is created from ATP (glucose is needed for this process.) I find that about half way through my sled pushes, I gass out; where as before, I use to be able to do sled pushes for days…literally lol With all things considered, I think it is important to know the science behind what you are doing so that you can understand why it is having certain effects on your body. I am keeping HIIT cardio to a minimum and will be sticking to aerobic forms, like running, until my body is utilizing ketones even more efficiently and can perform at my maximum more effectively with ketones. 👍🏼 #ketoupdate #ketolifting #ketosisexplained

#mondaymotivation throwback to when I wasn’t feeling ill and I could train! 😩 Tricep extensions are underrated 👏🏻 better throw in a #MCM aswell to my @tommy_transform_coach ♥️

Had the best Christmas with the girls yesterday 🎄 a proper family Christmas with a homemade Christmas dinner, lots of laughs, cluedo game of thrones and fuzzy warm happy feelings! Love my gals and our little famalam 🎁 .
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#bulkingseason #christmas #imadegravyforthefirsttime #nothingburned #amyformasterchef2018 #imapiginablanket #eatallofthechristmascalories
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#naplife #positivelife #happylife #happyplace #happyvibes #fitfamfood #allofthefood #uglyfood #positivevibes #deadlifts #sweat #stretch #girlsthatlift #step #myfitness #instafit #booty #intraining #power #girlboss #squat #spin #gymafterworktho

Hey, I'm here again... How many pounds should I drop? 🙊

Who dat?!?! ☝️ ....when I had abs and it was warm enough to sunbathe in my garden with my dogs 🐶🤗 To get this lean again or nah?! I've been lucky in the fact that when I decide to cut I don't find it difficult, I actually enjoy it. I think it comes down to a couple of things. I genuinely love exercise and most forms of it, so the extra energy expenditure is never a problem. I genuinely love food just as much, but I have invested time in tracking macros, learning what is in the food I like to eat and this helps me make the right decisions for what I'm trying to achieve.
I've been on maintenance/surplus cals for a while now and as a general rule I probably prefer how I look now BUT shredz are fun. 2018 will definitely include a lil project shreddies with the queen of lean @glittersandglutes 🙄

#fitspo#shredded#gainz#gluteworkout#strength#motivation#workout#protein#gym#strengthtraining#abs#physique#fitchick#girlsthatlift#girlswithmuscle#irishfitfam#fitspo#fitfam#fitness#ukfitfam#crossfit#powerlifting#aesthetics#calisthenics#gymaddict#bodybuilding#iifym#flexibledieting#flyefit

‘S’ is for sass 💁🏻‍♀️

I'm feeling good and relaxed which honestly feels weird I'm usually GO GO GO but for the first time in a long time I don't have anything to be stressing about EXCEPT a big history project due next month but at least it's just one thing 😤. Just heading to the gym now and updated my Amazon wishlist because that's basically my Christmas list you know? 😂 I shop from amazon at least once a month. Anyone else amazon lovers?

Q & A of the day-

What was the hardest thing you had to do today?

Push myself to foam roll because that crapy painful and do some journalism homework which was actually easy I was just brain lazy 😂.

So I snoozed my gym alarm this morning alot .. more than usual these cold dark mornings make it harder but my willpower to get up and get my arse to the gym beat it because of how good it makes me feel afterwards and the energy I have for the day at work !
2k incline run to warm up
pyramid sets on the assisted pull up
pyramid sets on the lat pull down
cable rows superset with lat pull down
1 min rope rows
rack pulls
bent over cable rows superset with barbell undergrip
back extensions
pyramid bicep curls
hammer curls
barbell 21s
messy hair and tired eyes = Mondays look !
I will be with the @noccouk team tomorrow morning from 7am at fennchurch street station to give you your morning kick !

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