zannavandijk zannavandijk

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Zanna van Dijk  πŸ‘ŸAdidas Global Ambassador πŸ‡¬πŸ‡§ PT β€’ Blogger β€’ Author πŸ’ͺ🏼 Lifting Weights & Spirits 🍭@TheGirlGains//@LondonBrunchGuide πŸ‘‡πŸΌ My Adidas Shoe CollectionπŸ‘‡πŸΌ

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FULL LEG WORKOUT πŸ‘ Brace yourselves. This leg session killed me off. I was literally hobbling out @easygym covered in sweat 😫 Give it a go and let me know how you get on 😝 ➑️ 4x: 6 heavy static lunges each leg, 8 single leg glute bridges each leg ➑️ 4x: 6 Heavy wide leg press, 6 heavy narrow leg press ➑️ 3x: 20 sandbag hip thrusts, 10 pulses, 10 second hold πŸ”₯ ➑️ 3x: 30 walking lunges, 20 jumping lunges ➑️ 3x: 10 weighted goblet squats, 10 jump squats, 10 bodyweight squats πŸ’ͺ🏼 Honestly... its brutal. Good luck 😘 Wearing @adidasuk listening to @alunageorge πŸ’— #girlgains #girlgainers #zvdworkout #gymgirls #girlswholift #gymgirlvideos

Looking after your body is about so much more than exercise alone πŸ™ŒπŸΌ I put a lot of my time into physical self-care in the form of stretching, foam rolling, massages and more. Here is what I do each week: ➑️ Prior to every workout I do a dynamic warm up. After every workout I spend a minimum of 5-10 minutes stretching out my muscles. Longer if I have time. ➑️ I get regular sports massages. At the moment I'm getting them once a week because my body is particularly tight but usually they're a little more infrequent as they're pricey. ➑️ Once a week I do a full session focusing on stretching and self myofascial release (foam rolling and trigger point work). This usually is 60-90 minutes and done on a rest day, like today. The video above is an example of some stretches I do; please bear in mind that this video is sped up to 500%! I have a selection of different tools I use to release particular tight points such as my calves, glutes and back. My favourites are my "back knobber" (google it, its epic), peanut, foam roller, massage stick and trigger pointball πŸ’ͺ🏼 Wearing @adidasuk at my home office πŸ˜‚πŸ’— #zvdworkout #girlgains #girlgainers

Yes @leonrestaurants! Loving this new plant based meal on the menu πŸ™ŒπŸΌ Sweet potato falafel, avocado hummus, roasted veggies and Greek slaw! πŸ˜‹ Perfect fuel for a busy Monday! πŸ’— #girlgains #girlgainers #plantpowered

Shoulder Finisher πŸ”₯ Try adding this combo into your upper body workouts to feel the burn πŸ’ͺ🏼 ➑️ Wide & narrow DB press x 20 (10 wide & 10 narrow - go lighter than you think) ➑️ Around the worlds x 20 (10 clockwise and 10 anticlockwise) πŸ™ŒπŸΌ Its a killer πŸ’€ And please excuse my intense concentration face πŸ˜‚βœŒπŸΌ #zvdworkout #girlgains #girlgainers #strongzvd #strongsquad

Isle of Wight, it's been an absolute pleasure 🌊 I find it amazing that within a couple of hours you can be out of London and exploring the most stunning island. Surrounded by the ocean, walking through rolling hills, indulging in local produce and just escaping the madness of city life. It can be easy to get caught up in the hustle and bustle of the working week, and I think taking little breaks to enjoy the beauty of our very own country is extremely valuable. I honestly am so SO happy to be an ambassador for @visitengland. I was brought up in Yorkshire, taking annual holidays across the UK and it feels like I'm returning to my roots! 🌳 Can I also just give a massive shout out @healthychefsteph who is basically my sister from another mister. She makes me so extremely happy and I am ever so grateful to have her in my life πŸ’— #visitengland #ad #pureislandhappiness #lovegreatbritain

Lunching at @thepianocafe 😍We are refuelling with these delicious plates of halloumi and watermelon salad after a stunning morning hike 🌳 I was dubious about this flavour combination but damnnnn it's delicious! Perfect for summer πŸ™ŒπŸΌ You can see more of our Isle of Wight adventures on @healthychefsteph and I's instagram stories πŸ‘―πŸ’— #visitengland #ad #lovegreatbritain #pureislandhappiness @visitengland

Don't worry about us, we're just over here scaling a 70 foot tree 🌳 And chilling in hammocks πŸ˜‚ What a day in @visitisleofwight with @healthychefsteph - tree climbing with @goodleafiw followed by the @iowgarlicfestival - yes, a festival for GARLIC. Living the dream πŸ˜‚πŸ™ŒπŸΌ Fire over any more recommendations for our time here! And follow along on our stories πŸ‘―πŸ’— @visitengland #visitengland #ad #pureislandhappiness #lovegreatbritain

The Isle of Wight Sunrise Workout πŸ’ͺ🏼 I've trained in front of some pretty stunning views before but this morning was something else! 😍 My girl @healthychefsteph and I did a super sweaty bodyweight session, setting a timer for 30 minutes of 30 seconds on, 10 seconds off. And then just freestyled it. In this video you can see a few of the exercises we did including frog leaps, stair sprints and reverse burpees! It was killer but such a satisfying start to our weekend of adventures! πŸ™ŒπŸΌ See more on our Instagram stories πŸ€— Wearing @adidasuk at @havenhalluk πŸ‘―πŸ’— @visitengland @visitisleofwight #visitengland #pureislandhappiness #ad #zvdworkout #travelworkout #livingthedream

Heading out for dinner on the Isle of Wight πŸ™ŒπŸΌ I am so excited to announce that I am an ambassador for @visitengland and will be showing you amazing destinations in my very own country over the course of the coming year. This weekend? The Isle of Wight! πŸŽ‰ My girl @healthychefsteph and I have checked in to @havenhalluk, which is RIDICULOUSLY gorgeous and are so excited for our adventures ahead! See more on my Insta-stories πŸ’— #visitengland #isleofwight #lovegreatbritain #pureislandhappiness #ad @visitisleofwight

Throwback to last nights dinner πŸ˜‹ I cooked up a storm for @stephclairesmith: courgetti with falafel "meatballs" in a smoked aubergine and roasted mushroom sauce 😍 Delicious plant powered goodness πŸŒ±πŸ™ŒπŸΌ I'm currently on my way to explore the Isle of Wight with @visitengland; be sure to follow my adventure with @healthychefsteph on my Instagram story! πŸ’— #girlgains #girlgainers #strongsquad #strongzvd

Leg Finisher πŸ’€ I demolished my legs today by adding in this sweaty superset at the end of my workout. I waddled home like a penguin πŸ§πŸ˜‚ I did ➑️ Leg extension drop set. Complete 10 reps on a heavy weight, squeezing your quads at the top. Then immediately half the weight and complete 10 more reps. ➑️ Hop off the machine and do 15 squat jumps πŸ”₯πŸ”₯πŸ”₯ Repeat 3 times. Your legs will be on FIYYYAAHHHH 😝 I am actually putting more focus on my quads at the moment as they are disproportionally weak compared to my hammies & glutes πŸ‘ To avoid injury and to improve my overall athletic performance, I am trying to balance out my body πŸ’ͺ🏼 Wearing @adidasuk at @easygym πŸ’— #zvdworkout #girlgains #girlgainers #strongsquad #strongzvd #gymgirls #girlswholift

Raw Vegan Protein Cookie Dough πŸͺ Who has been following me since the days when @tallyrye and I would eat this stuff on a weekly basis? DAYUM it's good! I haven't eaten it in far too long! πŸ˜‹ But since I'm cooking dinner for my girl @stephclairesmith tonight I figured I would make an old favourite. Now, don't be alarmed by what ingredients are included in this recipe. I promise it tastes BOMB πŸ’£ These are rough estimates... I never really measure recipes, just eyeball them πŸ‘€ Pop in a blender: 1 can drained chickpeas, 2-3 heaping tbsp peanut butter, 2-3 tbsp maple syrup, 1 scoop vegan protein powder (I used @formnutrition), 1 tsp vanilla essence and a dash of milk (I used choc @oatly) πŸ™ŒπŸΌ Blend blend blend until smooth. You'll need to stir things up as you go along to help them combine. Scoop into a bowl and stir through chocolate chips or cacao nibs. BOSH! πŸ’ͺ🏼 Sounds weird. Tastes like crack. Trust me on this one guys πŸ’— #zvdrecipe #girlgains #girlgainers #strongsquad #strongzvd

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