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Starting thanksgiving off with a @1stphorm Phormula 1 protein shake before I devour some turkey later. For free shipping order at 1stPhorm.com/Littlejohn ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ

Happy Thanksgiving y'all! Some tips for today:
๐Ÿ‘‰๐ŸผWear something stretchy
๐Ÿ‘‰๐ŸผBe nice to your family, even when they hound you for what you're doing with your life.
๐Ÿ‘‰๐ŸผDefinitely take pictures of the food and fam
๐Ÿ‘‰๐ŸผPet all the animals present
๐Ÿ‘‰๐ŸผSet alarms for Black Friday
๐Ÿ‘‰๐Ÿผ๐Ÿ‘‰๐Ÿผ @doughnutsanddeadlifts New line drops at 6pm PST. Click the link in my bio to get 15% off at checkout (or just use MAHERBLACKFRIDAY)
๐Ÿ‘‰๐Ÿผ๐Ÿ‘‰๐Ÿผ @pescience Tonight at midnight EST use code CARA for 50% off the whole site! (Includes international orders!) ๐Ÿ’™Email me your receipt using my code for either pescience or DNDL for the chance to win a 1 month training program for free!๐Ÿ’™
๐Ÿ‘‰๐ŸผDon't tell me tomorrow, that you're "burning off all you ate today". You're fine. Just train like you always do & don't worry about guilting yourself.
Love y'all! Enjoy! ๐Ÿฆƒ๐Ÿฝ๐Ÿ๐Ÿค
#happythanksgiving #eatallthefoods #petallthedogs #getallthedeals #blackfriday #illprobablychangeintoleggings #ifimbeinghonest #butmybuttdoeslooknice

Thirsty Thursdays ๐Ÿฅ‚ #thetinytank #kiehlsgivesthanks

H A P P Y THANKSGIVING CUTIES! โค๏ธ๐Ÿฆƒ ๐Ÿ‚ #SlideThrough #ThankfulForYouALL
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I just wanted to take a moment to thank you all SO MUCH for being supportive, you guys hold such a special part in my heart!! I truly mean that ๐Ÿ™๐ŸฝIโ€™m so thankful for having this opportunity to inspire so many of you to live a healthier and happier life.
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Thank you for showing me how much I love to give and help others, itโ€™s a part of me that I can never change. I love you all so muchโ€” I hope your day is filled with lots of food ๐Ÿ— & loveeee โค๏ธ. _

With love always,
Ruba๐Ÿ˜˜

Gym Time๐Ÿ˜
Fรผr mich geht es jetzt zum Sport ๐Ÿ™ˆIch hoffe ihr kรถnnt euch auch noch aufrappeln. Denn egal wie anstrengend der Tag auch war, ihr werdet merken, wie gut euch das Training tut. Wer stimmt mir zu?โ˜บ๏ธ
Ich wรผnsch euch einen tollen Abend ๐Ÿ’‹
#fitfamgermany #fitfamde #fitgirlcode #girlswhotrain #girlgains #girlpower #girlsthatlift ย #strongissexy #stronggirls #strongnotskinny #fitgirls #bbggermany #teambodylove #teamrocka #abgerechnetwirdamstrand #machdichwahr #womenwholift #glรผcklichย #progress #koblenz #gesundabnehmen #flexingladies #gymqueen #squats #muskeln #flex #supergirls #likeruhiq #mcfit

Throwback๐ŸŒน๐Ÿ–ค๐ŸŒฌ

Two days of badass strength and speed training using @xdfitofficial is now up on my YouTube!(Link in my bio) #BeastMode ๐Ÿฆ

Filmed and edited by the one and only savage @motivecinemas ๐Ÿ”ฅ. Wearing my new smart leggings which Iโ€™m releasing this Friday! DM me if you want access to my Black Friday sale ๐Ÿ‘Š๐Ÿฝ Training gear and fuel by the best @ironrebel @granitesupplements
Badass facility: @eastweststrength #EvolveNation #HebaAli

Happy Thanksgiving everyone!!!
๐Ÿ˜„๐Ÿฆƒ๐Ÿ๐Ÿฝ *
10 things I am grateful for...
1-that I๏ธ have a solid family that loves and cares about me and that will always be there for me
2- that I๏ธ have such amazing friends that I๏ธ love and care about, that understand me, value the same things as me, live similar lifestyles as me, inspire me, love and care about me, that are always there for me (even when I๏ธ talk about crazy stupid stuff haha), and that make me happy
3- that I๏ธ am able to do what I๏ธ love for work, and teach and inspire people with something that I๏ธ am passionate about
4- that I๏ธ have THE 2 most beautiful, lovable cats in the world
5- that I๏ธ lIve in Santa Monica- the best place I๏ธ could imagine, and that I๏ธ live so close to my friends and the people and places that I๏ธ like to be around.
6- that I๏ธ found fitness and handstands, and something that I am crazy passionate about
7- that I๏ธ am healthy and have no major injuries(currently)
8- that my skin tans easily and doesnโ€™t sunburn haha
9- my long mermaid hair
10- that Erewhon exists (ok those last 3 werenโ€™t too serious... but still... haha) *
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โค๏ธโค๏ธโค๏ธโค๏ธโค๏ธ
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#thanksgiving2017 #grateful #happythanksgiving *
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๐Ÿ“ธphoto by @yogawithjoelle

MOST RECENT

Was very tired last night but I got thru it and felt good after my cardio tri and bi workout #training #girlswhotrain #girlswholift #fitness #gymselfie #newleggings #fitfam #gymlife #weightlifting #trainhard @skullcandy @underarmour #muscle #toning #traininglife #gymlife

Grab AMAZING deals with MissFit! Hurry ๐Ÿƒโ€โ™€๏ธ Perfect for any Christmas present ๐ŸŽ or to just treat yourself! MissFit leggings are lightweight and full of personality to give you enough motivation for any activity!
Shipping to the Uk & Ireland!
www.missfitbrand.com

#missfit #leggings #funkygymwear #fitnesstraining #gymnastics #yogapants #runningclothes #crossfitclothes #girlswhotrain #irishfitfam #irishfitness #blackfriday #sale #onlineshopping

I take my breakfast to work everyday and it normally consists of a protein smoothie, but now the winter is here, oats is my go to. Here I have prepped 50g oats & 50g courgette (honestly, trust me!) @whey_box chocolate orange ๐ŸŠ protein & a square of @tescofood 85% chocolate ๐Ÿซ packed full of goodness and tasty AF ๐Ÿ˜› for those of you interested, the macros are 372 calories 28P 37C 11F ๐Ÿ–ค Happy Friday #breakfast #zoats #protein #carbs #fats #macros #oats #wheybox #chocolate #fitfam #nutrition #foodisfuel #girlswhotrain #training #lifting #strength #fitness #weighttraining

Happy Friday ๐Ÿ˜Š
Another day ๐Ÿ‘Œanother gym ๐Ÿ’ช๐Ÿ™Œ
Nuffield health fitness and wellbeing
Make your mark in a job you love โค๏ธ that you are passionate about. ๐Ÿ˜ keep fit keep focused and driven by your passion โค๏ธ I love my job and love โค๏ธ helping others to enjoy it to ๐Ÿ‘Œ insanity ๐Ÿ˜… stretching core abs full body conditioning FRIDAY ๐Ÿ™Œ
LM life motivation
Don't let anyone tell you you can't ๐Ÿ™Œ
#nuffieldhealth#fitness#instructor#fitnessmotivation#girlswhotrain#insanityinstructor#strength#coreworkout#fridaymotivation#newgym#newlocation#newgoals๐Ÿ’ช#newchallenges#happyfriday

This is the full body workout waiting for @clairejordancollins ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ‹๐Ÿ‹. I imagine she will be psyched... #pumpitlikeyoymeanit #feelingpumpy #megapump #friday #fridayfeeling #workout #trainhard #girlswhotrain #girlswholift #girlboss

#fitisnow #fitisfun #fitissexy #fitnesslifestyle #fitness #fitmom #fitnessmotivation #backfly #weights #girlscanlift #girlswhotrain #girlswholift #happy #loveyourself #selflove #trainhard #gym #gymlife #gymlifestyle
Back Fly ๐Ÿ’ช๐Ÿ’ช The posterior deltoids are the primary muscles targeted

It also work the muscles of the upper and middle back, particularly the rhomboids and traps.
Steps :

1.) Start off adjusting the handles on a fly machine so that they are fully to the rear in place for reverse flys and positioning the seat so that the handles are at shoulder level.

2.) Grab the handles so that your hands are facing inwards and then pull your arms out to your sides and as far back as possible, contracting your shoulders and rear delts.

3.) Keep this motion until you feel a stretch in your shoulders then hold for a count.

4.) Return back to the starting position.

5.) Repeat for as many reps and sets as desired.

Come train with me!!

Took a week off from Instagram. Felt nice to not think about what I or anyone else was doing! But they FINALLY sent me my photo package ๐Ÿ“ธ so I decided to condense some of them into one post ๐Ÿ™„ Those spotlights didnโ€™t do my face any favours, though ๐ŸงŸโ€โ™€๏ธ

#breakfast today is an orange ๐ŸŠ, some grapes ๐Ÿ‡, toast with a dairylea cheese triangle [ยฝ HExB and ยพ of todayโ€™s HExA].
Iโ€™m also trying my first @alpro protein yogurt [1.5 syns].
Today WILL be a good day. ๐Ÿ™‚
ยท ยท ยท ยท
#slimmingworld #sw #slimmingworlduk #swuk #slimmingworldblog #swblog
#slimmingworldblogger #swblogger #slimmingworldjourney #swjourney
#slimmingworldtargetmember #swtargetmember #foodoptimising #onplan #bodymagic #healthandfitness #healthandfitnessjourney #healthandfitnessblog #girlswhoworkout #girlswhotrain #breakfasttime

Well, I tried to get back on it on Wednesday...but failed miserably, and yesterday too ๐Ÿ™ˆ Iโ€™ve decided not to weigh in tomorrow and get back on it today to give myself 8 days until I weigh in next! #notsoslimmingworld #slimmingworldinspiration #slimmingworldmotivation #slimmingworldmeals #slimmingworlddiary #slimmingworldfollowers #slimmingworldfriends #slimmingworldjourney #slimmingworldsupport #slimmingworlduk #slimmingworldmafia #slimmingworldfood #slimmingworldfamily #slimmingworld

Its Funday Friday! (This might also be the bank managers expression post Black Friday shopping) ๐Ÿ˜‚
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#GirlsWhoOCR #GirlsWhoTrain #PoweredByThePTBarn #OCR #OCRAthlete #TeamElementsElite #RossBoss #TeamUK #Instafit #GirlsWhoTrain #Mud7 #TGIF #BlackFriday #StrongWomen #TrailRunning #Smiles #Happy #FunTimes

Pull-ups are a girls NOT best friend! ๐Ÿ˜…
Happy Friday everyone! ๐ŸŽ‰๐ŸŽŠ๐ŸŽ‰

When you introduce resistance bands to your squats, serious game face is needed ๐Ÿ˜†
After noticing my squats were a bit slow on the concentric (rising) phase, I experimented with resistance bands to see if additional resistance could help with speed and explosiveness.
During the eccentric (lowering) phase, as the weight was being pulled down to the floor at a greater force, the bands were a welcome reminder that I needed to explode upwards as powerful as I could to get the bar up.
The additional resistance created by the bands meant my muscles had to work harder, and so I could definitely feel more of a burn in the glutes and legs.
As muscles adapt to movements that are performed often, adding variation to exercises increases the training stimulus and ensures muscles are constantly challenged and grow.
Go light to start off with and see how it feels, get the technique right, then add the weight.
Technique before weight always ๐Ÿ‘Œ
If you try it let me know how you get on, and feel free to DM me with any questions!

Sometimes I discover something or make something & it's so good that it becomes a daily thing, like zoats for example! I made my first smoothie bowl today because I wanted something cold, refreshing & I needed a quick source of carbs! 65g banana + 250g frozen shredded zucchini, 1/3 cup vanilla almond milk & a few drops of vanilla essence! ๐ŸŒ this may become a regular thing ๐Ÿคค

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