kitted out in new gym gear today (holllaaaa @gymsharkwomen) but didn’t step foot near a gym.. just wore it to do chores and work lmao 🌝
soooo on my operation shreds (in the vague hope of seeing the emergence of an ab - or 2 if im blessed) im being a bit more regimented with my goals/fitness plan {FYI - I usually just wing it with no purpose lol but RN am trying to fit X amount of sessions, movement, food into my days}.
I didn’t hit my goal today (overate, underwalked, didn’t go to the gym.. lmaooo #smashedit 😎) but that’s a-okaaaay!
it’s important to remember that with any type of fitness goal the thing that matters most is consistency over time.
your body doesn’t react instantly to things like you’d think. for instance if you eat 400 kcal over your target on monday your body won’t be like OoOooOMG i need to store this food IMMEDIATELY and then reset your metabolism on tuesday at 12.01am. your body’s clever but not that clever 😎
if your goal is fat loss, focus on being consistent ~over time~!! (same goes for muscle gain).
don’t think that you need to be 99% on point and kill it everyday to see progress, because that’s absolutely not true.
lord if it were, id be fcked 🙂

Awww 😍❤ @sidestand63
#Repost @a.c.sparks (@get_repost)

When you’re tryna take a nice insta pic with your @idealfituk sups and someone reminds you about how close exams are 😳 #ahmnothankyou#letsnottalkaboutthatrn

Happy day of the hump 🤗 im missing this super hot sun we had last week 🌾😫 I’m currently still away in Manchester and have managed to get a couple of workouts in to keep me on track ! I did a leg day the other day with lots of Smith machine squat variations 🙌🏼 I’m still paying for it now, so lots of stretching. I very much regret not bringing my foam roller up 😭
#legdayproblems #foamroller #bootyworkout #smithmachine #squatbooty #fitnessjourney #fitnessmotivation #gymmotivation #gymgirl #strongwomen #foodisfuel #strengthfeed #sunshining #ukfitfam #ukfitness #lululemon #lululemonuk #fitspiration #girlswhoworkout #girlswhotrain #gymsharkwomen

Single body part movements in your workouts? Are you taking rest between each individual move?-
If you have a DB row or single leg extension in your routine for example. Maybe don’t rush the other half of the move when you gas yourself with the first. Give yourself enough time to execute both halves with the same intensity.-
No one wants to have imbalances. Therefore being careful with your rest in between movements should allow enough recovery time to catch your breath, but keeping the intensity and dive straight back into the exercise challenging for the same reps on each side of the move.-
Excellent pull session ticked off today. Feeling all kinds of doms from giving that bit more from the past weekend.-
#Workharder #BeEpic #coach #winning #showthem #juniorshedz #itrainhere #flex #bodybuilding #gym #grow #focus #dedication #strength #ripped #swole #muscle #shredded #sweat #lifestyle #bodybuilding #lightwork #transformation #strengthfeed #physique

This week marks the start of my summer cut ✂️ Spent the last 4 months in a calorie surplus not really tracking macros (but I’ve done that for long enough to know roughly how much I’m consuming) and eating what I want. ▪️Cals around 2100 on average and training 3-4 times per week▪️
▫️Weigh around 63kg (I’m 5ft3)▫️ Yes I’ve put on a bit of fat since December but I feel like I’ve also put on quite a bit of muscle so I’m looking forward to seeing some definition after my cut!

#train #gym #gymshark #gymsharkwomen #fit #fitness #upperbody #weights #muscle #weightlifting #women #girlgains #strengthandconditioning #strengthfeed #girlswholift #hypertrophy #summershredding #weightloss #bulk

I was watching a recent @gracefituk video the other day and she mentioned the thought of having catfished herself
It got me thinking...
We’re often told not to believe everything you see on social media or a photograph is just a moment of someone’s day.
However, how much do we apply this advice to ourselves?
I sure as hell don’t walk around posing the whole day with my leg placed at just the right angle to capture the progress I’ve made on my legs. Nor do I walk around with my biceps constantly flexed (can you imagine 😂). .
Just as much as we’re told you shouldn’t feel the pressure of social media from others to look a certain way, neither should you feel that from your own social media.
So here’s me, just me and no posing. 👋🏼
This doesn’t mean that the next picture won’t be of me in gym wear posing but let this hopefully act as an important reminder 💜

✨ just a couple stage shots from my big moment ✨ Honestly, this was one of the most magical/best days of my life 🙏🏼🤩🥈
I’ve got a lot to work on and it’ll only go up from here! 🙌🏼🙊✨
Coach: @adamhambrookfitness + @ash_lucia
Suit: @sjm_athenabikini ✨💜
Pics: @pbryso 🤩📸

Veggie burger and cous cous salad for dinner 🍔🥗 These meat free burgers from Sainsbury’s are such a bargain at £1.50 for 8 and a reasonable 17g of protein and 135 calories per 2 burgers!! 💪🏼 I still love a good old beef burger but these make a nice veggie friendly change 😋👌🏻

Learning when to take a break 💭⠀

I’m someone who loves being productive and having things to do but there are times like this week when I’m reminded that I just need to take a step back from it all and unwind 💆🏻‍♀️⠀
It can be easy to always end up thinking about the next thing we have to do, not switching off from work or uni and slowly running ourselves down and feeling overwhelmed!⠀

Today was a little like that for me and I’ve learnt to recognise the unhealthy behaviours that signal to me I need to take a break:⠀
👉🏻 checking work emails after I’ve left the office⠀
👉🏻 becoming restless, not being able to focus on one thing and getting distracted eg always reaching for my phone when watching TV, not being able to fully concentrate⠀
👉🏻 overthinking about conversations I’ve had or small actions I’ve taken throughout the day that in reality will be forgotten about by everyone else but I can’t get them off my mind⠀

It’s times like this I give myself ‘reality checks’, and take positive steps to feel better- going to the gym reaaallly helps clear my head, putting away my phone for a bit and disconnecting from the world or doing an activity that gets me out the house to take my mind off overthinking things also work 🌟⠀

Sometimes you just got to recognise when you give yourself a break, and take that time to recharge and reenergise to help improve your overall mood and health 🌈 #mentalhealth

Fist time at spin in nearly 2 years. Im going to die!!

〰 SUB 30 〰
Comfortably running a sub 30minute 5k has been a goal for a long time of mine. I’ve been able to force myself before but never comfortably stick the treadmill on a random hill route and bash it out without hassle so I’m feeling pretty good today 🏃🏼‍♀️
Off for a take away tonight -just because 💁🏼‍♀️
Hope you’re all well and are having good productive weeks so far 🙏🏼

#run #running #progressinaction #5k #tensingsohard #abs #fakenews

Tonight I’ve been called back into action. Back to join my team and help bring a cup final home, I am not going to lie I’m very excited to get back out on the pitch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you stay fit year round or do you just train for summer? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, summer is round the corner and there are mini cuts going on left right and centre in the gram. Which don’t get me wrong I am currently partaking in 😂. However, I also train for some general health and well being not just a season of the year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This allows me to step back onto the pitch and compete without a pre-season to prepare. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My advice to you! Maintain a level of cardiovascular work in your training, strive for mobility, performance and balance within your diet, this will allow you maintain a level of health and fitness year round from which you can build on and manipulate when you need💥💥💥.

Having to put on a full face of make up before taking this picture post workout this morning as I genuinely resembled a 🍅🍅 this mornings workout 🚴🏼‍♀️👇🏼
3 min warm up light resistance
6 min steady incline/climb (high resistance)
5 x 1 min sprints 3 mins recovery (standing in the recovery, seated in the sprints) 💦💦
Completed this fasted & then trained cheat & shoulders this afternoon! Now I’ve got no idea how people lift weight before 7am but cardio really helps me wake up & stay focused all day 💪🏼
Z x

#fitspo #fitspiration #fitnessjourney
#gethealthy #fitnessmotivation #getfit #love #fitnessgoals #fitness #personaltrainer #gymlife #fitfam #fitnessmodel #fitlife #girlswholift #girlswhosquat #beautiful #healthylife #goals #fashion #gymmotivation #fitnessblogger #photooftheday #selfie #gymshark #gymsharkwomen #strengthfeed #transformationtuesday #throwbackthursday

Worked so damn hard in the gym tonight I literally had sweat everywhereeeeee! 30 mins of cardio, am trying to lean down ready for summer☀️ 10 mins of incline walking, 10 mins of running, 10 mins of sprinting. Cardio is pretty shitty when you’re doing it and can be boring.. but afterwards it feels so damn good!

OMFG YES! This was so good, I feel like today has been so good, I’ve eaten so well, done Work, worked out, walked and am going to see infinity war later! Dinner was cod with sweet potato fries and a load of veg! Feel great after it and ready to work all evening before the midnight screening!

#strengthfeed #strengthfeedchallenge #onplan #healthy #eating #fitness #gym #health #lifestylechange #goals #mealplanning #motivation #weightloss #weightlossdiary #thistimeimdoingthis #fitbit #fitbitsurge #caloriecounting #macros #TeamKG

Yesterday’s brunch after the most fantastic surprise for a long time😍
Story time: I was leaving for the gym on Tuesday morning when one kf my besties @apzuuh called me and we started to talk like usual. I though she was still travelling on the other side of the world.
Suddenly our doorbell rang. I said ”I don’t bother to open the door...” ”Maybe you should” Annika answered and so I did. THERE SHE WAS! Annika was standing in front of me and without any warning😍 I couldn’t believe my eyes and almost started to cry and laugh simultaneously😭❤️
We spent the next 3h+ catching up and met again in the evening when I also introduced my boyfriend to Annika🙊
I’m so freaking glad that you are back in Finland, @apzuuh ❤️

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